Roam Daily

Romi Day
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  • Health & Fitness
  • Updated Weekly

Roam Daily is a women’s health and performance podcast breaking down strength training, nutrition, recovery, mindset, and personal growth without the BS. Hosted by Romi Day, a kinesiologist and strength coach, this show delivers science backed insight and practical strategies designed for female physiology so you can train smarter, build muscle, and create habits that actually stick. 🎙 New episodes every other Thursday.

Episodes

  1. 3d ago

    Strong Lifters Never Skip This Breathing Technique

    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 "safety" and overall wellness in your fitness journey. 0:00 — Why Breathing Matters for Heavy Lifts0:28 — The Soda Can Analogy (What Is Intra-Abdominal Pressure?)3:05 — The Price of Compound Lifts (Why Your Spine Needs IAP)4:29 — Force Leaks, Compression & Injury Risks6:28 — How to Breathe During a Lift (Step-by-Step)10:40 — Kinesiologist POV & What's Coming Next Week

    12 min

  2. May 21

    How Breathing Affects Tension, Posture & Anxiety

    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 Your Body Is Stuck in Tension2:16 What Rehab Taught Me About Breathing4:09 How to Actually Do It (Step-by-Step)5:09 The Anxiety & Mental Health Connection6:16 Real-Life Uses: Gym, Pain & Panic

    8 min

  3. May 7

    Trying to Be That Girl… and Failing

    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 career change that led to a sabbatical from social media. And what about present day ? My fitness motivation is still a mess, my workout consistency is non-existent, and I'm turning 30 in August with a body I'm not happy with. This is your sign that you're not alone in your female fitness journey because even your kinesiologist is struggling.In this episode I'm giving you the unfiltered 6-month update nobody asked for but everyone needs to hear. We're talking fitness burnout, working a full-time job you don't care about, biting off more than you can chew, and what actually happens when you try to be that girl and fall flat on your face. If you've ever felt like you can't keep up with your own fitness goals... this one's for you 3

    13 min

  4. Apr 23

    You're Not Eating Enough | The Real Fat Loss Formula

    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 Unrelated rant: My Studio Setup Fail 02:07 What a Calorie Actually Is 02:52 BMR: Your Baseline (Why Undereating Backfires) 04:54 TDEE: The Number That Actually Matters 07:14 The 4 Components of Fat Loss (What Actually Moves the Needle) 12:01 How to Actually Apply This (Tracking, Protein, Consistency)

    15 min

  5. Apr 9

    Stop Wasting Time at the Gym | Progressive Overload Explained

    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 to properly implement this technique and finally see the changes you've been working for! 💪 In this episode:  ✔ What progressive overload actually is (and why your body is designed to resist it)  ✔ The rep ranges for strength, hypertrophy, and muscular endurance — and which one you should be in  ✔ How to track your lifts to guarantee you're progressing  ✔ Why form is non-negotiable before you add weight  ✔ Time under tension: the underrated method that builds muscle without going heavier  ✔ The power of the pause — and why beginners especially need this Whether you're brand new to the gym or you've been lifting for a while with zero results, this episode will show you how to build muscle the smart way. Kinesiologist & Personal Trainer. No fluff, no BS — just evidence-based fitness tips made for women. 00:00 Why You're Not Growing 00:31 What Is Progressive Overload? 01:50 Strength, Hypertrophy & Endurance & Rep Ranges Breakdown 03:06 How to Track & Increase Weight 05:23 Why Form Always Comes First 06:45 Beyond Just Adding Weight 07:33 Time Under Tension Explained 10:48 The Power of the Pause 13:10 Final Thoughts

    13 min

  6. Mar 26

    Train Every 3 Days to Build Muscle Faster

    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 of muscle recovery and protein synthesis • Why 72 hours is the optimal window for muscle growth • How beginners should design their first workout program • The easiest way to structure your routine around a busy schedule • When to shift your training to be glute-focused Chapters 0:00 Intro: The 3-Day Rule 2:04 The Science of Muscle Recovery 3:43 Why 72 Hours Is the Magic Number 6:51 Beginner Program Design 18:51 3 Ways to Fit It Into Your Schedule 25:06 When to Go Glute-Dominant 27:37 Cardio + What’s Next

    30 min

  7. Mar 12

    Why Women Need This More Than Men

    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" vs. getting toned.How muscle acts as a "metabolic sink" to handle carbohydrates.Why strength training is more important than cardio for long-term health. Timestamps: 0:00 Why Women Need Muscle More Than MenThe Biological Benefits of Muscle (Bones, Brain, Metabolism) 5:32 You’re Not Going to Get Bulky 12:24 Why Cardio & Starving Yourself Stops Working 18:13 How Women Actually Build Muscle

    19 min

  8. Jan 16

    You’re Lifting Too Heavy Too Soon

    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 need before barbells: mobility, unilateral strength, and core Train smarter, build a stronger foundation, and set yourself up for long-term results — not setbacks.

    13 min

  9. Jan 9

    Nutrition Matters More Than Your Workouts

    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 who hate cooking Why smaller, more frequent meals can improve energy and recovery If you feel confused by diet culture, exhausted from overtraining, or stuck despite “doing everything right,” this episode will help you take control of your nutrition and finally make it make sense. Let’s walk away from the gym and straight into the grocery store.

    11 min

  10. Jan 1

    Actually Change Your Body In 2026 (No BS Guide)

    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 you build consistency and results that last.

    17 min
  • 10 Episodes

About

Roam Daily is a women’s health and performance podcast breaking down strength training, nutrition, recovery, mindset, and personal growth without the BS. Hosted by Romi Day, a kinesiologist and strength coach, this show delivers science backed insight and practical strategies designed for female physiology so you can train smarter, build muscle, and create habits that actually stick. 🎙 New episodes every other Thursday.

Information

  • Creator
    Romi Day
  • Years Active
    2K
  • Episodes
    10
  • Rating
    Clean
  • Copyright
    © Romi Day
  • Show Website
    Roam Daily