Marina Muraskins

23/08/2025

I often get asked which tracker is better: Ōura or WHOOP, - so I decided to share my experience after three months of wearing both.

My experience

ŌURA Ring and WHOOP band: Three Months In

For the past three months I’ve been using both Oura and WHOOP on a daily basis. Before that, I never really thought much about heart rate variability (HRV) or how strongly my daily habits could influence it. Now it’s become one of the most insightful markers for me.

ŌURA
I really value the way ōura tracks women’s health and the menstrual cycle. I also tend to trust its sleep tracking. The only challenge: Ōura often pushes me further than I would go myself. Because its recovery score relies so heavily on sleep quality, my readiness score is always high — it tells me every single day that I’m “ready to climb Everest.” In reality, I can still feel muscular fatigue from the previous day of climb to Everest 😅
Ōura CV age - PWV: it’s a fascinating metric. But once you’ve set the bar high, you want to keep it there — so I felt quite disappointed when it dropped after a period of improvement. When I was fully carnivore, it showed -16.5 years; when I shifted back toward a more flexible diet, it dropped to -12.5 only It’s a sensitive marker that clearly responds to nutrition and lifestyle shifts.

WHOOP
The most valuable feature for me is the training load recommendations. They help me keep balance and avoid overtraining — even on days when I feel like pushing harder. Another strength is the daily journal: being able to log habits and then see how they impact sleep, recovery, and readiness is incredibly useful.

Both trackers revealed one crucial insight: Nutrition as the key lever.
After returning to a strict carnivore approach, the changes were striking:
• HRV jumped from an average of ~90 ms to consistently above 110ms, with a peak of 205 ms.
• CV Age moved back into a significantly lower than calendar age. But once you’ve seen it very low, you want to keep it there — so I admit I felt quite disappointed when it dropped during my more flexible diet phase.
• WHOOP recovery now stays in the green most of the time, with only three dips into yellow during last 3 weeks.

Final thoughts
In the end, I’m glad I have both devices. They look at recovery and performance from different angles, and together they give me a fuller, more reliable picture. That’s why I recommend them to my clients too: for those who are more interested in general wellbeing and health awareness, Ōura is an excellent choice. For those focused on athletic performance and training optimization, WHOOP is hard to beat.

23/03/2025

https://medium.com//youre-not-losing-weight-because-you-re-not-eating-enough-b9da5cdc2277

25/02/2025

https://medium.com//from-pain-to-power-how-biomechanics-transformed-my-life-d6b97da8737a

I didn’t find biomechanics — biomechanics found me. Like many, I came into fitness not for aesthetics, but out of necessity. It all…

05/01/2023

Are you struggling with lower back pain? While these techniques are not based on my personal experience, they have helped many of my clients find relief. Please note that these techniques are meant for emergency pain management and are not a substitute for addressing the root cause of the pain.

Here are some techniques that may help decrease or even eliminate lower back pain:

Feet myofascial release: This may help with both low back pain and upper back pain. The feet are the foundation of our body, and addressing issues there can improve the overall health of our musculoskeletal system.
Remember, pain in one area is often caused by a problem in another body region. Easing the pain is a priority, but it's important to address the root cause of the pain as well.

The first thing I would use is feet myofascial release. Surprisingly, it can help with both low back pain and upper back pain. The feet are the foundation of our body and the health of our entire musculoskeletal system begins there.

For the video, I chose other techniques
1. Squats with knees inward
2. Apanasana - these yoga exercises have a lot of benefits, not only lower back pain relief.
3.Myofascial release. Here we work with the gluteus muscle group. A lower back, groin and sacral pain may be associated with piriformis syndrome.
4. Deep abdominal breathing from the child pose will help to relax the lower back.

I have described local techniques, but really advise considering the body as a union and find what is causing problems.

09/06/2022

''Everything is terrible; it hurts everywhere. I cannot bear it anymore. I would like to start, but I have no idea what to do. I am interested in personal training with you.'' Then a story about a tough life follows. Usually it's a long story.

Everything is fine after we discussed the terms and conditions. Now we are deciding when to start and how to prepare. Then something happens, an insurmountable obstacle, no time, no money, etc.

I realize that at this stage people cannot be helped in any way. This isn't about money, time, or a thousand other things.

There is a point to priorities, and more often, the point is that a person is satisfied with everything.

Even in their infirmities, people can find profit. Some people enjoy being pathetic, fragile snowflakes. They will always claim they cannot.

Most of them will live their lives like this, not knowing that it was possible to live without pain, in a more functional and beautiful body.

However, there is another part, those who, over time, will ask: ''help me, I can't do this anymore. '' - and I will help, because they want my help and they really need it.

30/05/2022

My job involves teaching cycle classes. I would never teach cycling again if I could, and not because I dislike it. 😁I feel an endorphin rush afterwards, but since I'm a biomechanics coach, I want to say no.

It's not surprising that many people like it, since they think that it is an excellent way to improve their cardiovascular fitness, endurance and lose weight, and it's fun...

As you workout, you feel positive about what you're doing, but I see how some people in the class are feeding their dysfunctions. ♾
Hips, spine, and knees stuck in flexion. I see how knees bow in or out.

🙃If you continue down this path, you might run into the following problems:
Back pain, knee pain, pain between the shoulder blades, shoulders pain, groin pain.

In the end, you will lose weight - I guarantee it, but if you have a calorie deficit, you will lose weight just by lying on a sofa. Your cardio will improve if you attend class on a regular basis.

Hopefully, I'm positive enough. 😊While I don't want anyone to completely stop training, if cycle class is the only type of training you like, it is better than nothing. Just keep going until your body says you can't go on.

If you could achieve the same goals by performing and improving your fundamental movements, what the body was designed to do, what would you say? During the evolution process, our bodies adapted to this, so why don't you improve your basic functions?

“Properly performed exercises derived from our primary movement patterns can be utilized to build cardiovascular fitness, strength, mobility, and a visually pleasing physique.”

10/05/2022

Are you feeding your dysfunctions or looking for solutions? Here we are and now officially

31/03/2022

26/11/2021

https://www.instagram.com/reel/CWvniEcIEtX/?utm_medium=copy_link

marina_muraskins • Original Audio

29/09/2021

Training after pregnancy, my note for women only 😄
I need to encourage people to exercises, but when I hear that someone come to my class in a short time postpartum, I need to ask this person to leave the class. I feel like a devil 😼after that, but I have a reason.

During pregnancy, your body changed a lot. Can you go straight away to fitness which is designed for the average healthy person? Nope.

🙌🏼The list of short steps on how to back in shape after pregnancy and where to start:
🌱Take your time for the first 6 weeks, rest and relax. 🙌🏼After this period you can start to exercise (attention, always ask your doctor advice, some women need to wait a bit longer).

I recommend:
✅restore the pelvis, hip joints and lower back stability, breathing practices. ✅You will need to restore thoracic mobility, your thoracic spine was not able to move properly at least four last months of pregnancy. ✅Restore your abdominal work with simple functional movements, by the way, breathing work will be helpful to return a flat belly.

Be kind to yourself, if you organized everything properly you will get a flat stomach, avoid organs prolapse and back pain of course. 🔆You will live a healthy life and enjoy your movements.

You will need up to six months to return your body to prepregnant physiology. Deadlift and crunches can wait. 😉

20/07/2021

Between left and right photos is only 11 training sessions, based on mobility and functional training.
You can see not only postural changes - you can see the absolutely different quality of motions and life. It is not easy to keep going when movement is not enjoyable, but Melissa overcomes this stage.

I can see her improvements each session. She moves more freely and enjoys the training now.

Mobility training was in the first place last two months and it's time to move forward to functional strength and endurance. 🏃🏾‍♀️
The third month of the training started, a little bit more effort and we can see the final result of 12 weeks. 😀

Never give up. Give yourself a chance, keep going.

The first month is difficult.
The second month will bring the first visible changes.
The third month will turn your life 180 degrees. 🏆

12/07/2021

How to correct a bulging belly for a photo? 😉Turn the pelvis forward a little and you're done. The effect is only for the photo, but I know how to keep it for life.

➡️Lumbar lordosis: the chest falls backwards, the pelvis falls forward, resulting in compression of the lumbar spine. ➡️Some muscles are overstretched, other muscles are overloaded. ➡️Constantly sucking in your abdomen will cause pain in your cervical spine and lower back.
What to do?
✅The secret of a flat belly is the synergy work of the pelvic floor, the diaphragm and the transverse abdominal muscles.
Most people with hyperhidrosis have a lack of mobility in the thoracic spine. The rib cage is rigid, intra-abdominal pressure goes down and forward. The situation can be improved by work on the mobility of the thoracic spine, costal breathing and work to relax the diaphragm.
🗝This Sunday I will give a small class of hypopressive training. What is hypopressive training? An innovative training system based on the technique of hypopressive exercises, myofascial and neurodynamic techniques. Training without pressure or straining reduces pressure on the abdominal wall and pelvic floor. 💫My waist volume decrease by four centimetres during 7 hours workshop.
Expected training results: improved posture, improved breathing, reduced back pain, improved breathing, improved sexual function, improved central nervous system performance, and injury prevention. 🔆his class will be free of charge. 🔆The number of places is limited. 🔆DM for more info.