A lovely little sequence to get the body open and the energy flowing this morning. It’s Sunday so - no rushing, no forcing. Just smooth reps and intention to move through all of the range in each movement. 6 reps per exercise (per side if needed),
3 rounds total. Everything slow and hold as long as you like of feels juicy. Put some good music, breathe, move and take a moment to be afterwards…
Happy Sunday all!
xSharna
13/02/2026
This is my why.
This human.
He’s always watching and always learning not from what I say, but from how I live.
It blows me away what he has absorbed (through watching/osmosis) over the years, which I studied for, read/learnt about, practiced - has just become his norm...
How I show up with consistency and heart.
I choose my habits knowing they ripple outward.
I choose health, calm, and presence for me because that's how I feel my best - but what I see more than ever now is that it was always and for him.
Never underestimate the effect you have on those around you.
Yes - choose your habits for you - but also choose your habits knowing the ripple effect they will have.
Happy Love Day peeps. Not just today but each and every day - come from the heart.
💟
12/02/2026
This meal:
200gm eye fillet steak
50gm broccolini
50gm sauerkraut
20gm tomato
20gm cucumber
80gm potato (in 20gm mushroom bone broth)
¼ avocado
Do you have body composition goals?
Are you struggling with energy?
Do you have bloating or conggestions?
Do you know what is REALLY in your nutrition?
One of MANY reasons I find tracking nutrition valuable for a period of time (not always, and it is not suitable for some people depending on history) – but one big reason I love it is education on what they are really getting in…
This meal is solid – a very nourishing…
• High quality protein → muscle repair, satiety, metabolic health
• Balanced carbs → gentle energy support
• Healthy fats → hormones + nervous system
• Fermented foods + fibre → gut support
BUT!!!
Not the biggest amount of fibre though…
I am aware of that it is not too high in fibre. And because I understand nutrition, I choose foods throughout my day elsewhere to make sure my fibre needs are being met by the end of my day…
Because this is how I like to eat at night.
How else would you eat in the day to make up the rest of your 25gm of fibre requirement?
Pay attention to your nutrition…
You might not track.
But how we nourish ourselves IS our responsibility.
10/02/2026
The ocean doesn’t rush. It just IS. It simply shows up again and again in rhythm and in flow.
Some days it’s gentle. Some days it’s wild. But it’s always moving AND always present - (try and go in the ocean distracted and see how you feel after!!…)
Yoga is the same!
It’s not about pushing deeper or being more flexible. It’s about returning to your breath, to your body, to your presence.. well this is what I teach anyway.
Constancy is what creates change. Flow is what makes it sustainable. This is the same with movement/training/exercise. It is all a practice in this.
🤎
xSharna
09/02/2026
How I can help you 🤍
If you feel stuck in your body, confused about what movement you should be doing. Tired of pain, inflammation, overwhelm or starting again and again?
This is how I can support you:
• I help you move in a way that actually feels good in time, not just burn calories.
• I teach you how to build strength, mobility and stability for real life & longevity.
• I help you understand your body, not fight it.
• I guide you to simplify nutrition so it supports your energy, hormones & nervous system.
• I help you slow down your nervous system, breathe better, and feel safe in your body again.
• I support you in building daily rituals that are sustainable.
• I help you reconnect to your body so you can trust yourself with movement, food and life.
This journey is about consistency and awareness. And I know people say - its got to be more than that - but it isn't...
If you want to feel stronger, calmer, more mobile, more energised and supported every step of the way…
I’ve got you 🤍
08/02/2026
Simple nutrition remember.
Protein ☑️
Nutrients ☑️
Variety ☑️
Fresh whole food excites me.
I read recently “every meal is a conversation with your body”, and I love that!!!
I want each conversation to say “I love you, I nourish you, I choose you.”
There would have been a time where this was not my language.
If you are struggling to make changes with your food and relationship to it, hav a look at the language you have around your food.
If you need help with this - reach out.
xSharna
07/02/2026
This needed a spot on the grid 💦
I plan on exploring nature until I’m 100+
Just like I plan on exploring nature with my boy, my grandkids and great grandkids…
And to do that, I need a body that is capable.
I move daily so I can climb, swim, jump, wander, laugh and play always.
Movement isn’t about workouts.
It’s about life.
about being able to say YES fully to moments like these!
💛
06/02/2026
If you are feeling stressed or overwhelmed right now - start here…
TOE SITS WITH BREATH (swipe to 3rd pic)
Shoes off.
Kneel on the earth somewhere.
Tuck your toes (yes ouchy).
Hands on thighs.
Relax your shoulders.
And take a breath.
Take another breath.
Stay there and breath in toe sit until you can find some sense of relaxation or calm in the body and with the breath.
2-3minutes if you can but the main focus is to feel that sense happen.
*And yes ACCEPTENCE is spelt wrong on my arm on purpose!!
The practice of letting go of needing life to be a certain way, of needing to have things play out the way you want is the ART OF ACCEPTENCE …
Can you accept life as it flows?
And can you create some softness within the chaos? Can you create som calm within yourself for a couple of minutes today!?
Stay there.
xSharna
04/02/2026
Can’t touch your toes? It’s probably not your just your hamstrings alone…
Most people assume tight hamstrings are the problem. But more often it’s your pelvis, spine, and nervous system that don’t feel safe going there.
When your body senses threat or instability, it protects you. And one of the ways it does that is by limiting range especially in deep forward folds.
So instead of forcing the stretch we need to create safety first.
These exercises will help you bring awareness to what you need to practice.
• Hinge patterns with breath - teaching the pelvis to hinge & stabilise • Slow roll downs - letting the spine move segment by segment • Seated forward pulses + long holds – connecting breath to movement • Inchworms – allow all joints to move with connection to core • Dead bugs – stabilising core and pelvis through movement • Bodyweight Jefferson curls – increasing fold range and showing the body it is safe to do so
Practicing this routine weekly or a few times a week for 12-18minutes WILL give you improvements! Allow about 2minutes on each move.
When the nervous system feels safe, range returns naturally.
Move slow. Breathe fully. Build trust with your body.
It’s a new month - the second month of this year already… give yourself the gift of moving more freely!
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I will help you become the best version of yourself no matter the starting point!
I promise to provide you with the tools, education and support you need to move freely, learn to eat for your goals and live a life with vitality!
As an Accredited Exercise Physiologist, Sports Nutritionist and Exercise Rehabillitation Specialist, I offer FACE to FACE services, and ONLINE COACHING to suit your needs.
My coaching is for you if you are:
Wanting to increase your knowledge of movement and nutrition to reach your full potential.
Currently training and not seeing the results you are after.
Wanting to reduce pain safely in your body due to injuries or wear and tear over time.
Working towards a specific fitness or body composition goal but need further support.
Wanting to increase your overall daily energy.
Currently struggling with body image and need support on behaviour and self belief patterns.
Wanting a challenge in the area of your health, wellbeing and fitness!
Check out more details at - http://calmahealth.com.au and drop me a message when you are ready to have a chat!
