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5 Ways to Lower Cortisol Levels

I don’t know about you, but typically when I hear the word “cortisol” it’s often being used in a negative way than not. You are most likely wondering why this may be the case. For starters, understand that cortisol is THE stress hormone.

Let’s talk cortisol, shall we?

First off, what is cortisol?

Besides cortisol being THE stress hormone. Cortisol is made in the adrenal cortex of the adrenal gland.

Cortisol can help control blood sugar levels, regulate metabolism, memory formulation, and help reduce inflammation. Cortisol belongs to a group of hormones called glucocorticoids. As a group, these hormones are involved in the regulation of metabolism in the cells, and they also help us regulate various stressors on the body. Cortisol, also known as hydrocortisone, cortisone and corticosterone are all glucocorticoids. Cortisol is a steroid-based hormone and is synthesized from cholesterol.

On the other side of things; too much of anything is never a good thing. When your body is in fight or flight mode, there is a physical reaction. This physical reaction is cortisol being released. When too much cortisol is released, then it will begin to build up in the blood stream which is when negative side effects occur. These negative side effects occur from the prolonged levels and higher levels of cortisol. Typically, higher levels of cortisol are associated with chronic stress. This type of stress can be cognitively; including mental and emotion stress and/or physical stress that is reflected by the body’s actions.

 

Now let’s discuss ways to lower cortisol levels:

  1. Eat Whole Foods

Focus on decreasing inflammation—> anti- inflammatory diet

Aim for low processed foods, high in antioxidants, fiber, & essential nutrients is the key to balancing hormones. By doing this not only decreases cortisol but also can help in adrenal support, which is another hormone allowing you to reach a desired weight, boosting energy throughout the day, and getting enough adequate sleep at night. Poorly managed blood sugar levels can produce elevated cortisol levels because this leads to producing more glucose in the body.

 

  1. Exercise Regularly

This doesn’t mean 7 days out of the week, 2x per day. This means getting on a consistent routine AT LEAST 3-4x per week & if you can get to do more, great!! Just remember, more isn’t always better. The key is to avoid overtraining & overexerting yourself, which in time increases cortisol levels! Been there, done that and it only becomes a setback. As I’ve said above just because you’re doing MORE doesn’t mean it’s benefiting you. I personally have a passion for exercise and my training so this one is tough for me to keep reminding myself, I need to take some rest days. Some rest days become active rest days; low intensity cardio, yoga/ stretching, or even an outdoor hike. Trust me, I know how good it feels as those endorphins are being released during a cardio sesh!

*Temporarily during exercise cortisol levels are being increased along with adrenaline production, but afterward it generally helps lower it back down. This cycle helps your body handle stress & gives your autonomic nervous system it’s “own workout” getting it use to the stress & relaxation responses.

 

  1. Get Plenty of Sleep

Besides water, sleep may be the most important if you ask me. This one can be hard for a variety of reasons. If you are currently battling with high levels of cortisol levels, “getting plenty of sleep” is easier said than done. High cortisol levels can make it hard TO rest, TO sleep. So first we must find ways to be able to calm the mind before bed. BUT on the other hand, if you don’t have a hard time sleeping, but you have a hard time getting enough sleep—then making sleep a priority is going to be your action.

Cortisol levels naturally rise during early morning hours and then drop as the day goes on, at its lowest right before bed. (People who have high cortisol production usually will experiment the opposite: high levels at night, fatigued right when they wake up!) This then explains over activity of adrenal glands!!! Which then is tied to adrenal fatigued coming from hormonal imbalances & stress…. A wholeee other topic. AIM for 9 hours of time IN BED. You know how it goes, scrolling on the phone, getting caught up in a tv show, etc. I suggest all electronics are away in bed, make it a rule and follow it (I bet you’ll get at least 30 minutes of sleep or maybe even an extra REM cycle 😉  Nine then turns to eight hours, eight turns to seven because of tossing and turning, and seven turns to 6 because of unexpected interrupts. Accordingly, to my Fitbit watch I use every night to track my sleep cycles state that it is typical to see 10-30 awake times each night! “Some of these moments are so short, you may not even remember them.”

Back to that “aim for 9 hours of sleep,” basically because that’s not even the REAL, true number of “adequate sleep we are getting” perhaps only about 4-5 of those hours are quality sleep. Remember quality over quantity here.

  1. Reduce & Manage Stress

Chronic stress is linked to every health problem out there. It affects most, if not all of us. Stress impacts health by sending chemical signals all throughout the body. Stress is never going to go away fully so we must find ways to reduce it and to cope with it. The known natural stress relievers are mindfulness mediation, deep breathing exercises, massage/acupuncture, or even enjoying outdoors/ nature. I realize reducing stress may be harder than nutrition or anything else. But think of ways that are best to start accommodating in your everyday life that will help you cope with your daily stressors. For example, maybe leave a book by your bed that you can grab rather than your cell phone, get a journal and start seeking gratitude daily, how about finding something that you enjoy; puzzles, coloring, reading etc..

 

  1. Using natural herbs/ supplements

Herbs/ supps can help naturally lower cortisol levels by helping balance hormones, reducing inflammation due to their strong antioxidants within, reduce antibacterial effects, naturally help antidepressant effects

Natural herbs:

*I personally don’t take herbs on a daily; but the two most popular ones recently are Ashwaganda and Licorice root.

Supplements:

*I personally take CBD on a daily, along with the Health Stack of both Opti-Greens & Opti-Reds.

I have found that using CBD has helped my able to focus more throughout the day (mind of an ADHD) which assists in decreasing anxiety levels as well. Read my Blog Post—“EVERYTHING you need to know about CBD!” for more information.

As far as the Opti greens and Opti Reds has helped me; digestion & gut health along with massive improvements with my inflammation and recovery.

 

Here is a list of some causes of elevated cortisol levels:

  • High sugar, high- glycemic diet with lots of processed foods
  • Too much intake of caffeine & alcohol
  • Not consuming enough micronutrients of carbs/fats/ protein leading to high blood pressure, hunger & weight gain
  • Not consuming enough fiber, making it harder to balance blood sugar
  • Cushing’s syndrome
  • Blood sugar imbalances; hyperglycemia
  • Suppressed thyroid function

 

As you’ve just read above there are some causes of cortisol we can control and some that are out of our control. This blog post is to discuss ways in which we can aim to lower our cortisol levels if we are in full control of doing so without any major contradictions.

This post may contain affiliate links. I only share with you what I truly use and believe in as a product. Please read discloser for more info.

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We tend to put ourselves last all too often. When we do decide to treat ourselves we deserve the best...

Jovanny Galarza

Ms Fit Riss
2020-01-31T12:49:01+00:00

Jovanny Galarza

We tend to put ourselves last all too often. When we do decide to treat ourselves we deserve the best professional experience. Not better way to thank yourself and your body than a massage with Marisa!

Marisa is absolutely amazing!!! You will not regret getting work done from her.

Wes Santo

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2020-01-31T12:49:25+00:00

Wes Santo

Marisa is absolutely amazing!!! You will not regret getting work done from her.

"Marisa is an excellent massage therapist. Would highly recommend!!!"

Louis Pearlman

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2020-01-31T12:49:59+00:00

Louis Pearlman

"Marisa is an excellent massage therapist. Would highly recommend!!!"

I have tried 2 other massage therapists in the Flemington area before I found Marissa. There is just no comparison!...

Miriam Sowers

Ms Fit Riss
2020-01-31T12:50:43+00:00

Miriam Sowers

I have tried 2 other massage therapists in the Flemington area before I found Marissa. There is just no comparison! Marisa is knowledgeable and explains thoroughly what muscle is having issues (before I even point it out!) and how she addresses the issue, she is firm/strong yet gentle. Besides being good at what she does, Marisa is just wonderful and makes you feel like a long time friend!! An excellent massage therapist that I would recommend to anyone!

I have been seeing Marissa for a long time, since she started and have to say she is the best!...

Marc S

Ms Fit Riss
2020-01-31T12:51:07+00:00

Marc S

I have been seeing Marissa for a long time, since she started and have to say she is the best! I workout a lot and put my muscles through a lot and she knows how to hit them perfectly to keep them loose and moving! She’s is always adapting and learning her craft and has now added cupping therapy to her massage therapy. Very professional and keeps a relaxing atmosphere. If your looking for a massage and take some “me” time to relax the mind and body I highly recommend Marisa, you won’t be disappointed!

A massage from Marisa is BETTER than just 5 stars! Out of a 10 point rating I would easily give...

Katerina Douvris

Ms Fit Riss
2020-01-31T12:51:48+00:00

Katerina Douvris

A massage from Marisa is BETTER than just 5 stars! Out of a 10 point rating I would easily give her a 100, if that we’re allowed!! I can’t speak highly enough of this young woman. She’s kind, passionate, and smart! Marisa loves what she does and truly does want to make a difference in your life. Go see Marisa and walk away with not only with a relaxed body, but with a relaxed mind and soul. She is just simply the best! How do I know? Well I’ve been to 3 different spas and seen 3 different people for massages, and they just don’t compare! Marisa is MAGICAL! 😃

Marisa is an amazing massage therapist. She listens to her clients and really focuses in on problem areas. She goes...

Suzie Sunshine

Ms Fit Riss
2020-01-31T12:52:16+00:00

Suzie Sunshine

Marisa is an amazing massage therapist. She listens to her clients and really focuses in on problem areas. She goes above and beyond to ensure you are comfortable and relaxed. Location is very easy to get to and convenient. Highly recommend.

If you are looking for a knowledgeable, experienced and strong Massage Therapist then look no further - Marisa is the...

Bill Lamia

Ms Fit Riss
2020-01-31T12:52:45+00:00

Bill Lamia

If you are looking for a knowledgeable, experienced and strong Massage Therapist then look no further - Marisa is the right person for you. Marisa quickly identified why my neck and shoulders where in pain and went to work. Not only did I feel better after one hour, I felt better for weeks afterwards. I highly recommend her!

I came to Marisa with a very stiff neck that was preventing me to workout and sleep. Within only one...

Madeline Hamberger

Ms Fit Riss
2020-01-31T12:53:14+00:00

Madeline Hamberger

I came to Marisa with a very stiff neck that was preventing me to workout and sleep. Within only one session she was able to help me. Marisa is extremely knowledgeable and knows what she’s doing. You can tell that this is her passion and she makes you feel very comfortable. I will most definitely be returning. She also offers a birthday special during your birthday month which is really great.

I've been going to Marisa for awhile when I'm either in some type of pain or just in need of...

Tiffani Paulus

Ms Fit Riss
2020-01-31T12:53:43+00:00

Tiffani Paulus

I've been going to Marisa for awhile when I'm either in some type of pain or just in need of a massage. She's extremely knowledgeable in what she does; gives me a lot of advice if a body part hurts and what I can do at home to help. I've also joined her New Years challenge; definitely has helped me stay in the right path. My last massage experience I actually fell asleep on the table because it was so relaxing!! HIGHLY RECOMMENDED!

Marisa is a multi-talented and experienced professional. I am a massage client of Marisa’s and consistently benefit from her overall...

Karen Maier

Ms Fit Riss
2020-01-31T12:54:10+00:00

Karen Maier

Marisa is a multi-talented and experienced professional. I am a massage client of Marisa’s and consistently benefit from her overall wellness knowledge, massage technique, and positive spirit. Each session, she is committed to creating a spectacular massage experience from the moment you arrive until you are walking out the door. I admire her professionalism, talent, and commitment to the customer experience. She lives her values in all that she does and as a result she has earned my trust and endorsement! To Marisa’s continued success!!

I trained with Marisa for 3 years. She is amazing. Highly professional and very quick to return any nutritional or...

Bridgett Baker

Ms Fit Riss
2020-01-31T12:54:29+00:00

Bridgett Baker

I trained with Marisa for 3 years. She is amazing. Highly professional and very quick to return any nutritional or other questions I had. I still will only go to her for my monthly massages because they are simply the best I have ever had. She is a wealth of knowledge when it comes to every day life and fitness goals!

Marisa is amazing at what she does! I always walk out of a massage session with her feeling amazing! She...

Alexa Carten

Ms Fit Riss
2020-01-31T12:54:47+00:00

Alexa Carten

Marisa is amazing at what she does! I always walk out of a massage session with her feeling amazing! She always goes the extra mile for her clients! Highly recommend visiting her for yourself!!

Marisa is great! She really takes the time to get to know her clients and help find solutions to help...

Michele Philip

Ms Fit Riss
5
2020-01-31T12:55:04+00:00

Michele Philip

Marisa is great! She really takes the time to get to know her clients and help find solutions to help them feel better. I highly recommend her.

From the personal training point of view, Marisa has supported my efforts to put my aging body in the right...

Tom Held

Ms Fit Riss
5
2020-01-31T12:55:24+00:00

Tom Held

From the personal training point of view, Marisa has supported my efforts to put my aging body in the right direction following surgery over 2 years ago. She listened, developed a plan, and helped me advance my strength and flexibility across a number of key dimensions. She is extremely thoughtful in putting together an approach that fits the individual’s needs. Marisa understands how to encourage and does so with a smile and sense of humor (while still pushing me!). She’s the best!

I’ve been weightlifting for a little over 8 years, this built up a lot tension and stress on my body...

Jose Azambuja

Ms Fit Riss
5
2020-01-31T12:55:58+00:00

Jose Azambuja

I’ve been weightlifting for a little over 8 years, this built up a lot tension and stress on my body and realized I needed to go to someone who understood how my training affected my body. Marisa couldn’t be more knowledgeable, and passionate about what she does. During my first visit, I felt comfortable, relaxed and I walked away feeling better than I have in a very long time! I will definitely be returning, 10/10!

I have been going to Marisa for 2 years now. She has been able to eliminate my extreme lower back...

Jennifer Schmalz

Ms Fit Riss
5
2020-01-31T12:56:18+00:00

Jennifer Schmalz

I have been going to Marisa for 2 years now. She has been able to eliminate my extreme lower back pain and upper shoulder tension/headaches. I would highly recommend Marisa. She is very professional, and knowledgeable. I wouldn’t want to go to anyone else.

Ok so most of y’all know I teach 10 or more fitness classes a week. It’s not only my job,...

Robin Cimmino

Ms Fit Riss
5
2020-01-31T12:56:43+00:00

Robin Cimmino

Ok so most of y’all know I teach 10 or more fitness classes a week. It’s not only my job, it’s my passion! A massage at Route of Healthy Living, is my THERAPY! It’s a place where Marisa Savino created positive energy, gives a wonderful therapeutic massage, stretch then relaxing peace becomes just what any BODY needs! Aaaah loved my session Ris! TY

Whatever it is in life that you do, you must make time for your body to heal, especially if you...

V Steve

Ms Fit Riss
5
2020-01-31T12:57:05+00:00

V Steve

Whatever it is in life that you do, you must make time for your body to heal, especially if you are very active. Finding the right route to healing the mind and body is difficult and sometimes seems like a daunting task, that may actually increase anxiety. That’s where Marisa and the Route of Healthy Living come in. I’ve had experiences with many massage therapists, yet even though Marisa is an hour + drive for me, I still wouldn’t consider going to anyone else - and I haven’t, since meeting her almost 4 years ago. Without question, aside from her professionalism, she makes certain you are important to her. It’s not just a “feeling;” it’s genuine. Marisa gets to know you on a personal level, which helps heal you, but also develops a special relationship. Each time I come in, I leave feeling refreshed, relaxed and like I’ve caught up with a good friend - no price can be put on those things. I’d recommend Marisa to anyone who truly wants to feel relaxed and refreshed, but also to have that experience performed by someone who whose warm personality and positive vibes shine as bright as her smile.

"We are all different and should not be treated the same when it comes to massage therapy. At Route of...

William Savino

Ms Fit Riss
5
2020-01-31T12:57:30+00:00

William Savino

"We are all different and should not be treated the same when it comes to massage therapy. At Route of Healthy living, an individualized approach is used in addressing clients conditions. Getting to the source is Marisa’s objective- not simply focusing on the obvious discomfort. This sets the foundation for a path of improvement and of course, the route of healthy living! For those who are new to massage therapy, Marisa’s spirit and positivity makes it easy and educational. Yes, you will feel the benefits, but you will also develop a better understanding of how your body wants to work for you and how you can help your body do so in a safe and efficient manner. Treat yourself or someone else to a Route of Healthy Living experience. Your body and mind will thank you!"

Marisa went above and beyond to explain everything in depth! Not only was her guidance great for helping me with...

Natalia Tavares

Ms Fit Riss
2019-11-12T00:41:44+00:00

Natalia Tavares

Marisa went above and beyond to explain everything in depth! Not only was her guidance great for helping me with losing weight but I have now made a total lifestyle change! Her guidance has set me up for success and I know now more than I ever have about nutrition!

Marisa possesses all qualities of an exceptional masseuse - to name a few, she is professional, knowledgeable, personable and strong....

Colleen Kinsey

Ms Fit Riss
2019-11-12T00:46:06+00:00

Colleen Kinsey

Marisa possesses all qualities of an exceptional masseuse - to name a few, she is professional, knowledgeable, personable and strong. Professional in that she makes sure to address all of your needs and concerns from the beginning so you leave feeling like all of your problem areas are relieved. Knowledgeable in that she is always up for sharing tips and tricks on how to keep those muscles healthy and loose throughout the week. She also understands the needs of an athlete since she is one herself. Personable in that she is able to make her clients comfortable right away with her friendly and positive personality. And most importantly to me, STRONG... let’s be honest, no one wants a weak massage and Marisa has the strength to drive out those knots whether they want to loosen or not! As a bodybuilder, strength is my number one concern and I have not come across anyone except Marisa who is able to really dig into the deep tissue areas with success. She will find a way!

"I started going to Marisa because she was highly recommended to me for a sports massage I live in Easton...

Karolina Stemplowska

Ms Fit Riss
5
2022-02-17T19:42:02+00:00

Karolina Stemplowska

"I started going to Marisa because she was highly recommended to me for a sports massage I live in Easton PA so it was a far drive but once I started seeing her my body immensely felt better she pin pointed my problem areas and goes down to the root of the problem and explains ways I can prevent each area from getting tight and stiff giving me detailed advice along the way for longevity of massage benefits and things I can do in between visits. Marisa is extremely knowledgably, cheerful and completely worthwhile I couldn't recommend her enough!"

"Marisa is very helpful, kind, patient and knowledgeable! Most importantly she cares and wants you to succeed to live a...

Christine Sutton

Ms Fit Riss
5
2022-02-17T19:48:41+00:00

Christine Sutton

"Marisa is very helpful, kind, patient and knowledgeable! Most importantly she cares and wants you to succeed to live a sustainable, healthy lifestyle! For the 6 month online nutrition program she helped to bridge the “virtual gap” by staying in great contact with me as well as by providing me with supportive resources/documents to get started right away. Questions were always answered quickly but thoroughly. If you are looking to learn more about nutrition and make positive changes in your life, Marisa’s the girl you want in your corner!"

"I’ve been going to Marisa for 90 minute sessions regularly for a while now. She pays close attention to detail...

John Stephenson

Ms Fit Riss
5
2022-02-17T19:49:30+00:00

John Stephenson

"I’ve been going to Marisa for 90 minute sessions regularly for a while now. She pays close attention to detail and bases the massage/cupping on what your body needs at any given time, rather than the typical once over other masseuses offer. It’s a much more therapeutic approach than other places I have gone. Plus you’ll probably learn something in the process as she is very knowledgeable, not only in massage but overall training, diet and recovery."

"I have have treated myself to many massages in the past year and all I can say is I never...

Kim Wilson

Ms Fit Riss
5
2022-02-17T19:50:03+00:00

Kim Wilson

"I have have treated myself to many massages in the past year and all I can say is I never want to go to anyone else but Marisa . She is professional and has this amazing strength in her hands that works wonders. I am always impressed with her skills and knowledge about the human body . She listens to what your needs are and delivers every time. Her studio is exceptionally clean and it is easy to relax and feel the stress disappear once you are treated to one of her massages."

"While searching for a massage therapist that lived closer to me, I came across Marisa’s Route to Healthy Living. I...

Yvonne King

Ms Fit Riss
5
2022-02-17T19:50:32+00:00

Yvonne King

"While searching for a massage therapist that lived closer to me, I came across Marisa’s Route to Healthy Living. I took a chance and reached out to get information about setting up an appointment and I am SO GLAD I did!! 😁Marisa was so sweet and professional and really made me feel comfortable and cared for. After a quick phone call consult (which I loved btw… how often do people actually call one another nowadays?) I made my appointment. I definitely appreciated her time and attention. 👏😊Needless to say the massage was INCREDIBLE! 🙌🙌🙌 The pressure was perfect and she addressed all my problem areas. I booked my second appointment immediately! Marisa’s knowledge and skill set helps set her apart from other therapists. I am so grateful to have found her! Highly recommended! Book an appointment with her ASAP!"

"Working out with Marisa has become the highlight of my week! She is patient, knowledgeable and motivating. Both Marisa and...

Amanda S.

Ms Fit Riss
5
2022-02-17T19:51:06+00:00

Amanda S.

"Working out with Marisa has become the highlight of my week! She is patient, knowledgeable and motivating. Both Marisa and Donny's knowledge and experience shines through consistently. Reach out to them, you won't regret it!"

"Simply the best! I had found Marisa through a referral/recommendation when I was dealing with some lower back pain and...

Irene

Ms Fit Riss
5
2022-02-17T19:51:44+00:00

Irene

"Simply the best! I had found Marisa through a referral/recommendation when I was dealing with some lower back pain and I’ve been going back every month since then. Not only do I feel incredible, but I’ve maintained better flexibility. Possibly the best quality-of-life decision I’ve ever made for myself. I offer my highest recommendation. Thank you!"

"Cozy, warm and professional setting. Started with the appropriate intake form. Then I expressed my needs for the session -...

Anya Thallemer

Ms Fit Riss
5
2022-02-17T19:52:20+00:00

Anya Thallemer

"Cozy, warm and professional setting. Started with the appropriate intake form. Then I expressed my needs for the session - it included stomach and chest massage, to which the therapist was honest upfront about not having enough training to perform abdominal work - so I knew going in that I would not have my abs worked on, however I still thoroughly enjoyed the overall experience and even returned back one more time, because the therapeutic value of the treatment was superb! Highly recommend."

"I’ve been following Marisa on IG for almost 2 years. She’s always been quick to respond to any questions I...

Amber Heffta

Ms Fit Riss
5
2022-02-17T19:52:55+00:00

Amber Heffta

"I’ve been following Marisa on IG for almost 2 years. She’s always been quick to respond to any questions I have and very informative. She’s not salesy and has never been pushy to buy anything, which is the first for me. I recently joined their online Facebook wellness community and its FULL of amazing information."

"I have been a client with Marisa for over two years now. She is a part of my self care...

Crystal Szobonya

Ms Fit Riss
5
2022-02-17T19:54:34+00:00

Crystal Szobonya

"I have been a client with Marisa for over two years now. She is a part of my self care and recovery routine. Marisa is hands down the best massage therapist I have been too. She has a way of figuring out just what your body needs at each visit whether it be just her deep tissue massage techniques or adding on cupping and other tools to help work through stress in my body. Regular visits with her keep me pushing hard in the gym allowing me to relieve my stress and stay fit. Marissa is so insightful and offers up such good advice. She totally makes me be a better version of myself."

"Convenient location, very clean, COZY!!!, and the owners are nothing less then wonderful! Very welcoming & you just feel comfortable...

Mrs. Pena

Ms Fit Riss
5
2022-02-17T19:55:06+00:00

Mrs. Pena

"Convenient location, very clean, COZY!!!, and the owners are nothing less then wonderful! Very welcoming & you just feel comfortable the second you enter the door. I have already begun to recommend her & will definitely be returning! Her cupping skills, A+ from me! Didn’t feel ANY pain at all! She’s very professional and GREAT at her profession. Update 2021 - STILL getting my deep tissue massages & my cupping. I’ve become a regular & have referred others whom have also returned. You will not regret your session. I can guarantee it. Any concerns I have had & addressed (my lower back issues after birthing for example), Marissa has been able to target & help."

"I have gone to Marisa for massage for over a year and highly recommend her. I have regular neck pain...

Cyn Eliz

Ms Fit Riss
5
2022-02-17T19:56:49+00:00

Cyn Eliz

"I have gone to Marisa for massage for over a year and highly recommend her. I have regular neck pain and headaches. She understands how to get to the root of the problem and explains it thoroughly. She offers suggestions on what to do in between massages. She always works to accommodate my schedule (although I don’t recommend my approach which is last minute). So thankful to have found her!"

"I started working with Marisa for the 8 week challenge through 1st Phorm. My main expectation was to learn more...

Zoe Heinke

Ms Fit Riss
5
2022-02-17T19:57:19+00:00

Zoe Heinke

"I started working with Marisa for the 8 week challenge through 1st Phorm. My main expectation was to learn more about the food that I’m putting into my body in order to see better results for my wedding coming up in October. I wanted to look more toned, along with learn more about both my body and mind. I can say that I’ve done that and so much more within the 8 weeks! I’ve always had this negative connotation in my mind regarding carbs and I’ve finally been able to see results while eating nutrient dense foods to meet my macronutrients daily, including carbs! Marisa was always checking in with me weekly to see how I was feeling, offering tips and tricks and motivating me every step of the way! She’s a great coach!"

"There are not enough words to articulate the out of this world experience you get with Marisa and Donny! Whether...

Krista Savino

Ms Fit Riss
2022-02-17T19:57:56+00:00

Krista Savino

"There are not enough words to articulate the out of this world experience you get with Marisa and Donny! Whether it be personal training, massage, or nutrition - this power couple will provide you with an individualized plan to meet all of your wellness goals! Don't walk - run! Schedule your appointment today and watch your mind and body transform as these two set you up for healthy success!"

"I just finished with one of Marisa’s 6 week challenges. It was my first experience doing anything like this. I...

Colleen Glassmacher

Ms Fit Riss
5
2022-02-17T19:59:27+00:00

Colleen Glassmacher

"I just finished with one of Marisa’s 6 week challenges. It was my first experience doing anything like this. I didn’t know what to expect when I first signed up but Marisa’s outline and plan I received after signing up was amazing. I got so much more out of the experience than I expected. Marisa is a great motivational leader, she gives you so much knowledge about health, nutrition and exercise and she doesn’t sugarcoat anything, she tells it like it is and she adds humor to the mix as well. I also learned a lot from the group of women in the challenge and gained a lot of support from them. It was definitely a positive experience, with tools I can continue to use on my health journey. I would definitely recommend Marisa to my friends and family. I look forward to her future challenges and her Facebook group. Thanks again, Marisa!"

"From the personal training point of view, Marisa has supported my efforts to put my aging body in the right...

Tom Held

Ms Fit Riss
5
2022-02-17T20:00:18+00:00

Tom Held

"From the personal training point of view, Marisa has supported my efforts to put my aging body in the right direction following surgery over 2 years ago. She listened, developed a plan, and helped me advance my strength and flexibility across a number of key dimensions. She is extremely thoughtful in putting together an approach that fits the individual’s needs. Marisa understands how to encourage and does so with a smile and sense of humor (while still pushing me!). She’s the best!"

"Marisa is amazing. I started working with her in July bc I just wasn’t feeling good and doctors were not...

Ali

Ms Fit Riss
5
2022-02-17T20:00:52+00:00

Ali

"Marisa is amazing. I started working with her in July bc I just wasn’t feeling good and doctors were not helping so I went to try a different route and it’s made all the difference. This is a LIFESTYLE CHANGE not a quick fad diet. I struggled mentally at first with only losing 2-3 sometimes 1 pounds a week but I kept at it and it’s working. Slowly but surely I’m feeling better eating for my body and losing weight. It’s not that quick 10 pounds in two weeks. It’s a slow steady process but I’m healthy and feel great and that’s what matters most. Her nutrition coaching is reasonable and doesn’t limit any food groups. You don’t have to go buy crazy ingredients either. It fits in all lifestyles whether you’re on a budget need tough love need support need to feel better or need something To kick start you. Marissa is amazing. This is such a doable life change and she even does group “challenges” which really is just like having a giant support system. It’s a short time period that really kick starts you or helps you over that plateau. If you’re inexperienced or experienced you’ll get something out of it. I just focused on nutrition and saw huge success. Definitely recommend."

I first started my journey with Marisa last May (2020), so it’s taken a while to incorporate all the protein...

Kelly Fonte

Ms Fit Riss
5
2021-03-12T11:43:43+00:00

Kelly Fonte

I first started my journey with Marisa last May (2020), so it’s taken a while to incorporate all the protein & supplements. I also listen to the daily live stream in the 1st Phorm app & I have also learned a lot in there. But Marisa has been a fantastic sounding board & wealth of information, cheerleader & truly cares. I’m so glad she has been my advisor along my journey. Thank you for all you’ve done for me & for all your transformers.

I participated in Marisa’s Challenge from March to May this year, participating in this challenge was more of a learning...
Christina Rampulla
Ms Fit Riss
2019-09-06T20:37:23+00:00
Christina Rampulla
I participated in Marisa’s Challenge from March to May this year, participating in this challenge was more of a learning experience for me. I wasn’t a big eater as I was always busy and just would have another cup of coffee versus having a nice meal because it was quicker. Marisa taught me how to balance life while eating well and maintaining balance. My big Challenge was I wanted to make sure I could still enjoy life by eating fun food, having a nice relaxing cocktail while still balancing portion and healthy eating while getting in a workout 5 days a week. And She taught me just that! I learned to do that, While loosing 10 pounds! I am not ending this life style today I am Continuing it and shooting to loose another 20 pounds but will be over the moon to at least get another 10! I am very happy with how far I come, and I have Marisa to thank for that. Work with her whether it’s to loose weight, learn how to balance a healthy lifestyle, or even gain muscle and become stronger, don’t look further Marisa is your girl!

I've been going to Marisa for massage therapy since the beginning of 2018 and she's my go to massage therapist...

Dex Ren

Ms Fit Riss
2019-09-06T20:38:01+00:00

Dex Ren

I've been going to Marisa for massage therapy since the beginning of 2018 and she's my go to massage therapist when I know its time for my muscles to decompress. Marisa's background and experience in fitness and personal training really stand out from the rest of massage therapy that I've had in the past. And as a fitness enthusiast that lifts 6x/week, that's the best combination for me personally. From my very first massage therapy session with her, I felt like she was communicating with my muscles without me even saying much. It's like she was sensing and adjusting based on the feedback on how my muscles were reacting. I bring that up every session because I think that's an incredible skill. If you want to talk during your session, she will talk. If you just want to relax and shut eye, that's fine with her too. Very professional. Sometimes she runs promotions and specials during the holiday, I would definitely take advance of that. Schedule a session with Marisa and you'll know what I'm talking about!

Marisa is the best massage therapist I've ever had work on me, hands down. She will ask you what is...

Brandon DelGado

Ms Fit Riss
2019-09-06T20:38:25+00:00

Brandon DelGado

Marisa is the best massage therapist I've ever had work on me, hands down. She will ask you what is bothering you so she can specifically work on that issue along with working on your entire body. She's the best and I highly recommend her to anyone!
5
24
Ms Fit Riss