Alejandra Marin is a Posturist certified Fitness Trainer. She is well-known for optimizing the quality of life and posture of busy professional women who suffer from pain. She is the Founder of TRANSFORMU, an educational platform and is co-author of Posture Optimized Beauty.
What are healthy habits? Healthy habits are behaviors in your daily life that enhance your well-being and overall quality of life. These habits can include taking a walk with a friend, stretching in the morning, drinking an extra cup of water daily, eating a nutritious breakfast, or practicing self-care and self-love routines before starting your day.
I like to start with posture because it's the biggest bang for your buck.
The wellness industry boasts numerous posture specialists and personal trainers. While many professionals offer valuable advice about posture, the sheer volume of information—especially on social media platforms like Instagram and TikTok—can be confusing and overwhelming. How can you ensure that their advice or coaching will work for you?
As a personal trainer with over 10,000 hours of experience working with busy professional women, the information I share with you is based on the results my clients have achieved.
The body is dynamic
Our bodies are constantly changing, which makes it crucial to understand how they function, particularly under stress. Most of our daily activities are “front-loaded”, meaning we use our hands in the front of our bodies for tasks like cooking, cleaning, and working at the computer. Additionally, many people lead sedentary lifestyles, sitting for long hours at work or during commutes. Over time, this leads to muscle tension and tightness in the front part of our bodies.
For optimal health, our muscles need the full range of motion to allow the bones to bear weight efficiently.
If you have tight hips or shoulders, and you work on a computer or have a long commute, the stress can easily affect both your mental state and physical performance.
Often, people seek professional help only when it's almost too late, spending thousands of dollars on fitness gimmicks or the latest massage gadgets. This can impact day-to-day activities like gardening, cooking, and cleaning, leading to more frustration and wasted resources. The worst part is the mental stress accumulated from years of tension, which weakens the body and drains our energy.
Common issues my clients face include: stubborn fat, neck tension, back pain, and shoulder tension.
Conventional advice often offers temporary fixes for these problems, but long-lasting solutions are rare until they start using a balanced approach to achieving posture strength and flexibility. Depending on how long your posture has been poor, the duration to resolve these issues may take longer.
Now is the time to start your wellness journey with a simple habit of improving posture.
If you have common issues such as stubborn fat, sciatica, chronic back pain, headaches, and poor posture then it may be time to start your wellness journey. Some busy women may need support to start the right program.
Stretching your chest and shoulders for five minutes a day will significantly improve your posture in as little as three months. This is a simple and effective healthy habit that can lead to long-lasting results.
Stretching the front of your shoulders
In personal training, we emphasize warming up, strength training, and cooling down. However, you will get the best results when you stretch the front part of your shoulders for five minutes a day.
To keep it simple, open your arms backward as if you are flying with your arms, thereby stretching your chest. You can enhance this stretch using a door frame, slowly walking through while breathing deeply to release tension.
Challenge: Stretch the front part Of your shoulders for 5 minutes a day
Commit to stretching the front of your shoulders for five minutes a day. At the end of the week that is thirty minutes. Kudos to you! This small habit can yield significant benefits, such as improved rib cage flexibility, enhanced oxygen intake, reduced pain, better posture, higher self-esteem, and increased work productivity over time. Track your progress in a journal by rating your tension levels from one to five, with five being the highest, and you should see noticeable improvement within three days.
One of my clients, who has a busy lifestyle and a new grandchild, stretches her shoulders daily. As a result, her gait and posture have dramatically improved.
She can hold her grandchild without pain. She notices less inflammation and increased muscle tone and strength. Today she is happy with her progress and is excited to share her journey with friends, colleagues, and family.
Start your healthy habits today
If you're a woman over thirty looking to improve your quality of life, boost your immune system, and maintain good posture, feel free to reach out to me.
Read more from Alejandra Marin
Alejandra Marin, Posturist, Certified Fitness Trainer
Alejandra Marin is a Posturist, Certified Fitness Trainer. She specializes in a full life transformation experience using a holistic approach and Somatic Therapy. She differs from other personal trainers by specializing in posture alignment and pain elimination. Alejandra’s strategies focuses on reducing any tension patters accumulated from years of stress or over working muscles. She is CEO of TRANSFORMU, an educational platform where a community of women connect that want to live a high quality of life. Her mission is to guide woman all over the world to have a strong immune system, and live their dream life without pain.
