Roam Daily

Stop guessing if cardio before or after workout is right for you. Get clear answers on your cardio routine from a kinesiologist. Everyone seems to have an opinion on cardio advice, leaving most people confused about the best approach. Whether you are wondering if you should jump on the stairmaster or spin bike, or if your cardio routine needs to happen before or after weight training, this video c...

Learn effective core bracing techniques to stabilize your spine and maintain proper exercise form during every workout. Stop risking injury and start lifting with confidence. This guide explains how to properly engage your abdominal muscles to provide the spinal protection needed for heavy lifting and daily movement. Whether you are a beginner or looking to refine your technique, these methods ens...

This video explains the importance of "intra abdominal pressure" for protecting the spine during "weightlifting". Proper "breathing" techniques are crucial for generating this pressure, and failing to do so can lead to serious injury and "low back pain". Understanding the connection between your breath and "core strength" is essential for "saf...

Welcome back to Roam Daily! Today, we're doing a deep dive into diaphragmatic breathing, explaining its importance and how to practice it daily. These deep breathing exercises, often called belly breathing, are essential for overall wellness. This video provides a detailed guide on proper breathing techniques for relaxation and mindful breathing. 0:00 What Is Diaphragmatic Breathing?1:38 Why Y...

This episode is little more personal than the others... Six months ago, I shared my journey in a video about why I'd been silent for four years. Back in 2021, I was thriving with my personal trainer business and working as a kinesiologist, building a significant influencer income through online programs and merchandise. This video revisits that period, reflecting on my career growth and the ca...

If you're looking for sustainable fat loss without the stress of calorie counting, this video is for you. As a kinesiologist and personal trainer, I break down how to achieve healthy fat loss by understanding your body's energy expenditure. Learn practical weight loss tips and healthy habits to create a healthy lifestyle that lasts. 💪  Chapters:   00:00 Stop Fearing Calories 00:43 Unrelat...

Are you consistently showing up to the gym but feeling like your body and strength are stuck in a rut? In this episode, we tackle why your efforts might not be yielding the muscle growth you desire, even with consistent weight training. As a kinesiologist, I break down the crucial concept of progressive overload to help you achieve new levels of strength and overall fitness. Tune in to learn how t...

How often should you train a muscle to build muscle and grow your glutes? In this episode of Roam Daily , Romi Day breaks down the science behind the 72-hour recovery window, muscle protein synthesis, and the 3-Day Rule for muscle growth. Many women think more gym days equals faster results — but training a muscle too often can actually slow your progress. In this episode, we cover: • The science...

Most women are told to do cardio and eat less to age well, but the science says the opposite. In this episode of Roam Daily, we reveal why building muscle mass is the #1 anti-aging hack for women , protecting you against menopause symptoms, bone density loss, and a slowing metabolism. We also cover: Why women lose muscle faster than men (and why it matters). The truth about getting "bulky&quo...

If you’re new to the gym and jumping straight into heavy barbell lifts, you might be setting yourself up for injuries you won’t feel until later. In this episode, I explain why rushing the process is one of the biggest mistakes beginners make — and what you should be doing instead . We break down: Why lifting heavy too soon backfires What “foundational strength” actually means The 3 pillars you ne...

Kinesiologist  Romie Day  breaks down why nutrition matters more than your workout split, especially when it comes to changing body composition, boosting energy, and avoiding burnout. You’ll learn: Why food matters more than gym hours What a balanced meal actually looks like Why you should stop cutting carbs (seriously) How much protein you really need and why Simple meal prep tips for busy people...

No BS - how to actually change your body composition, improve your health, and follow through on your goals. No influencer fluff or unrealistic promises. Hosted by Romie Day , a certified kinesiologist and personal trainer, the show breaks down fitness, routine, and nutrition in a simple, realistic way that fits real life. No products to sell. Just honest education, structure, and guidance to help...