Healthy Self

https://www.youtube.com/watch?v=Q87YUUSfHMI

When you're feeling stressed, take 10 minutes to refresh, take some slow, deep breaths, and calm your racing-thoughts in this guided visualization to take you to a calming lake.

Come see me at the Women's Wellness Night Market, this Thursday at 386 Blake street from 5:30 - 9:30 pm. I can't wait to meet you there!

MEDITATION | Guided Visualization for Stress Relief When you're feeling stressed, take 10 minutes to refresh, take some slow, deep breaths, and calm your racing-thoughts in this guided visualization to take yo...

https://www.youtube.com/watch?v=Qv68sUnhPnI
Here's a quick stretch you can do when you only have 10 minutes free! It's also a nice cool down after a leg day, a walk or hike, or when your legs are just feeling a little sore and cranky.
Want to join me in-person? Meet me Tuesday and Thursday evening for yoga in the park! There is something magical about doing yoga in the fresh air, surrounded by trees, overlooking the waterfront. I love reclined poses where we can lay on our backs and look at the sky as our body softens into the pose, completely supported by the earth. *sigh*
Book now by clicking the link below: https://www.momoyoga.com/healthyselfcarina/schedule?date=2022-08-22

HATHA YOGA | Quick Leg Stretch This 10 minute practice is a perfect cool down and stretch following a lower body workout. It is also a great stretch to release tension after a run or a hik...

https://www.youtube.com/watch?v=NGL9T6NKiKg

You don't need a ballet barre to get a serious b***y burn and beautiful dancer's legs!

Join me for a fun Barre class to tone your calves, hamstrings, inner and outer thighs, quads and of course that butt!

Want access to all of my classes on demand? Mobility warmups, yoga cool downs, long stretches and relaxation, meditation, and strength training using small props like a pilates ball, hand weights, and loop bands? Pop over to https://www.momoyoga.com/healthyselfcarina/member/orderstartdate/95455 and join my monthly on-demand membership!

BARRE | Tone your calves, thighs and b***y with a chair or ballet barre During the Luteal Phase, (for those who menstruate), your energy starts to drop down as you prepare for menstruation, making this the perfect time for gentl...

https://www.youtube.com/watch?v=sb6yXHMUh68Sometimes
It’s easy to forget that anger can be a healthy emotion.
Expressing it in healthy ways is often useful.
🔥Try to defuse anger before there’s a big blowup by blowing off steam along the way.
🔥Also, bring mindfulness to learning more about a situation before jumping to conclusions.
🔥And finally, see if you can sense internally, into the softer emotions beneath anger, like hurt or fear.
Join me for a 10 minute meditation to release feelings of anger and resentment, instead of bottling those feelings up...release the pressure valve and blow off some steam!

MEDITATION | Alleviate Feelings of Anger & Resentment Sometimes it’s easy to forget that anger can be a healthy emotion.Expressing it in healthy ways is often useful. Try to defuse anger before there’s a big blo...

No Equipment? No problem!

Give this 15 minute seated workout a try to strengthen your shoulders, upper back and arms! This is a great one for your posture and enhancing the upper part of your hourglass!

During the Luteal and Menstrual Phases, (for those who menstruate), your energy starts to drop down as you prepare for menstruation, making this the perfect time for gentle Pilates, Barre and Yoga. We will focus more on slow, intentional movement, making a solid mind-muscle connection. If you've just begun your luteal phase, feel free to add wrist/hand weights to this movement practice.

Be a little more gentle and patient with your body during this time. Keep your workouts to 30 minutes or less, and don't skip the cool down! This is important for nervous system regulation, letting go of stress and tension, and bringing the body back into a rest and digest state. You can always repeat the centre portion (the workout) a second or third time for a longer and more intense workout as well!

If you've only got 15 minutes, and are feeling maybe a little low on energy too, give this quick workout a try 👇

FIT IN 15 | Strengthen your Arms, Shoulders & Upper Back (no equipment seated Pilates & Yoga fusion) Get on demand access to all of my classes, from 10-60 minutes, using a variety of equipment, to build long lean muscles, better balance and posture, flexibil...

https://www.youtube.com/watch?v=uEPqbDovvsQ

Chronic pain can be very hard to handle, and often we try to resist the pain, which can aggravate and even increase it!
Every time we feel this sensation, we have a negative thought attached to it on a conscious or subconscious level.
Instead of resisting or trying to change what you're feeling, let's practice noticing and letting it be. Then, we can shift our thoughts and feelings to ease our suffering and relax our pain.
Try it with me! Set aside 18-20 minutes where you can rest, undisturbed, to relax and help your chronic pain to ease off!
Let me know in the comments if this meditation helped you!

MEDITATION | Relaxation for Chronic Pain Chronic pain can be very hard to handle, but many times when we create a mental image of our suffering, we tend to aggravate this pain, thus increasing it. T...

Wednesday @ 5:30 pm EST Sculpt & Stretch + weights (1-3lbs) Let's light the fire!!
Are you in?! DM for the link 😃

I've got some fun new classes on the schedule for the next two weeks!
Grab a b***y band and let's make it a magical Monday!
Pull up a chair and learn some foundational moves on Tuesday!
Grab your dumbbells, and lets pump it up on Wednesday!
Don't have anything but a yoga mat at home? I've got you covered Thursday - Saturday!
comment below for class info and to sign up for your first free class!

Need to unwind from your week?
Join me for YIN YOGA
Jan 29th @ 10 - 11am est

Class tonight:
Sculpt & Stretch + Yoga Blocks
5:30 - 6:30pm EST

Your first class is FREE to try!
DM to book!
Can't wait to meet you on the mat!! 💙

💕Flexibility Friday💕
During your Follicular and Ovulatory Phases (the first 10-14 days after your period ends), your fabulous female form becomes a fat burning machine! Give your body an extra boost by focusing on cardio for these 2 weeks.
You’ll torch calories, detox excess estrogen (a common cause of PMS later in your cycle), and shed stubborn weight!
Try mixing up high, moderate, and low-intensity cardio throughout the week (I like 2 days a week of each).
Want to workout with me? Head over to my YouTube channel HealthySelf Carina to try today’s vinyasa yoga flow for some gentle cardio, or kick it up with a Pilates HIIT workout! I can’t wait to see you there! 💋

Meditation Monday
The holidays can be a stressful time of year… but we can give ourselves permission to step away for a moment when we’re feeling stressed or overwhelmed, and take a few deep breaths.
Over time, I have found my meditation practice doesn’t take time, but it in fact gives me time back… time I would have lost to frustration and spinning my wheels, crying, getting into a fight with someone, or simply procrastinating.
Meditation doesn’t mean having no thoughts, that’s not possible if you’re alive! But it is a calming of the mind, allowing you to choose the content and pace of your thoughts.
If your mind is racing, try slowing your breathing, and counting each breath up to 10…
You just meditated!
It doesn’t have to be hard, simple can have a profound effect on your mental and physical health!
Want to meditate with me?
Go to my YouTube channel HealthySelf Carina, and let’s get zen together! Can’t wait to see you there!

😌Stress Less Saturday😌
Try out these2️⃣ tips to reduce anxiety when you’re feeling stressed or overwhelmed…(isn’t that kinda the theme of the holiday season?!)
To tune into your senses, try the one minute grounding technique in my ANXIETY RELIEF highlight 😇.
Let me know if this helps you by dropping a 😇 in the comments!
Need help with anxiety, stress, and overwhelm? DM me to see how I can help 🧘🏻‍♀️

Healthy Self updated their business hours.

Today, and every day, I want you to know that you are not alone!
You may be suffering, lost, struggling, feeling like there's no way out. I understand, I have been there. Please, reach out when you feel like no one cares... because I do. I am here to listen. I am here to support you. You don't have to go through this alone❣
If you've tried a form of therapy, and it didn't help, try another. There are so many healing modalities available, they don't all work for everyone. Your needs may change over time, and you'll often find more than one type of therapy is beneficial to layer together.
CBT isn't for you? Have you tried dance and movement therapy? What about EFT tapping? How about herbal remedies? Or medication? Maybe essential oils would benefit you, or psychotherapy. Perhaps more time spent in nature, or with a beloved furry friend would ease your symptoms.
One therapeutic technique alone, often won't "cure what ails you". But if each thing reduces your symptoms by say 10 or 20%, you can see vast improvements in your mental health, your quality of life, by combining several together.
I personally have found great benefit from psychotherapy, herbal remedies like lemon balm and ashwagandha, EFT, yoga, meditation, Reiki, music and dance, massage, nature and puppy snuggles. Some days a few minutes of meditation is all I need to feel balanced... other days I need talk therapy, and lemon balm, and tapping and puppy snuggles to get me through a tough day. And other days still, I need all the things... and I'll probably still spend most of the day crying in my bed. And that's ok!
There was a time when every day, all day, was a lay in bed and cry kind of day. But I've learned over the years things I can do to make those days few and far between, so I can live and love my life...and have the capacity and openness to help you do the same. I'm here for you. If you need support, please reach out anytime!
🤍🧡💙❤🖤🤎💛💜💚🤍🧡💙❤🖤🤎💛💜💚

Are worrying thoughts keeping you up at night?
🌜A racing mind, filled with thoughts of what happened during the day, what may happen tomorrow, can keep you staring at the ceiling for hours. If anxiety and stress are keeping you awake, and you find it difficult to fall asleep peacefully, or maybe you wake up in the middle of the night and can't get back to sleep. Try repeating these affirmations to clear your mind of low vibration or upsetting thoughts and replace them with calm, peaceful, relaxing thoughts.
🌜once you've repeated your affirmations, either out loud or in your mind, try closing your eyes, taking long deep breaths, sending the air down into your belly, counting to 4 as you breathe in, holding the breath just for 1 second, and then exhaling for a count of 6. And repeat...
🌠 let me know if you try it how your sleep changes. Deep, restorative sleep is vital to our health and well-being. You deserve rest. Have a beautiful and blessed evening, I hope you sleep well! 😴

As Shrek said "Change is good, Donkey"! 😆
The ONLY constant in life is change. You have a choice, you can be the change, or you can get steam rolled by it.
Remember, it is never, ever too late to change for the better!
If you're lucky enough to be on my mailing list, be sure to check your inbox, and get ready for some amazing changes!!
If you're not, but you wanna be... you can get in on the goods by dropping me a line at [email protected] 💚
Love ya 😘

We often think we have to move super fast to get a good workout. But there is so much to be gained from stillness.
Did you know there are 3 ways to contract your muscles? Everyone knows about concentric strength building. This is where we shorten a muscle as the toughest part of an exercise... think bicep curls... as you pull a weight toward your shoulder, the exercise gets harder, and the bicep is getting shorter.
The flip to this is eccentric strength building where the toughest part of an exercise is on the lengthening of the muscle... think skull crushers... as you lower a weight overhead, towards the ground, the exercise gets harder and the tricep is getting longer.
These are both awesome ways to build strength , but what about the 3rd and often forgotten method?
🌠 IsOmEtRiC🌠 contractions are a static muscle engagement. Think a wall squat. Your quads are super fired up and you're not even moving!
Try these 4 Isometric contractions to build strength in your posterior chain (the back body), for better posture, less neck, shoulder and back pain, a stronger core, and to wake up sleepy glutes! A strong back body helps prevent injuries and can greatly improve your lifts at the gym!!
Test yourself! How long can you hold each position? 5 seconds? 15? 30 seconds? A minute or more? Include these moves in your routine every other day and see how quickly your strength grows and your hold time lengthens!

Last Sculpt & Stretch Outdoor Mat class of 2021
Saturday 10:30am
@ Nelson Square Park

Last Sculpt & Stretch Outdoor Mat class of 2021
Saturday 10:30 am
@ Nelson Square Park