IG: Erector Spinae Release… * * Happy New Week You Special Humans!? I hope you are callibrating a nice routine to start your day daily before letting in the noise of the world. Here is a bit of noise ? but it’s good for you. Take what is given at a rate that’s manageable & relevant to you. This release is particularly useful for those with hyper extended lower backs (hyperlordosis) but obviously anyone can find relief from this. Place the ball just off the side of your spine. Rock your pelvis back & forth as your back pushes on & off the ball. You can then tilt the pelvis up so the ball is in contact with your back, use your in-breath to contract the low back muscles into the ball (melting around it) and out-breath to release the contraction while relaxing more into it. Try this for about 5 repetitions or longer. Repeat on the other side??? #selfcare #primemovement

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Erector Spinae Release… *
*

Happy New Week You Special Humans!? I hope you are callibrating a nice routine to start your day daily before letting in the noise of the world.
Here is a bit of noise ? but it’s good for you.

Take what is given at a rate that’s manageable & relevant to you.

This release is particularly useful for those with hyper extended lower backs (hyperlordosis) but obviously anyone can find relief from this.
Place the ball just off the side of your spine. Rock your pelvis back & forth as your back pushes on & off the ball. You can then tilt the pelvis up so the ball is in contact with your back, use your in-breath to contract the low back muscles into the ball (melting around it) and out-breath to release the contraction while relaxing more into it.
Try this for about 5 repetitions or longer. Repeat on the other side??? #selfcare
#primemovement

IG: Friday Fun Day… * * It’s been a week off whatever you have experienced. However it went, it’s ALL GOOD! You are here now reading & watching this post!????That’s something to be grateful for innit?!?? Here is a nice thoracic twist with a gentle stretch to your lateral line tissues. Alot of things in life are more fun with others involved, so grab a stretch buddy and make self-care FUN! Hold each position for 3-5 full belly breaths! Repeat for 3cycles… switch sides! Enjoy! #happyfriday #selfcare #primemovement

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Friday Fun Day… * *

It’s been a week off whatever you have experienced. However it went, it’s ALL GOOD! You are here now reading & watching this post!????That’s something to be grateful for innit?!?? Here is a nice thoracic twist with a gentle stretch to your lateral line tissues. Alot of things in life are more fun with others involved, so grab a stretch buddy and make self-care FUN!

Hold each position for 3-5 full belly breaths!

Repeat for 3cycles… switch sides!

Enjoy!

#happyfriday

#selfcare
#primemovement

IG: Trust your gifts…? * * Thank you @luxury.branding.retreats for the opportunity to share my passion with you & all those attending the Mexico Retreat this fall?? I am excited and honoured to be one of the health & wellness facilitators, naturally blending my love for travel & everything mind, body with a dollop of adventure???? If you are interested in experiencing a retreat like no other, this is a great time to checkout @luxury.branding.retreats as there are limited spaces left. Come join us and network with like minded individuals in a way that isn’t done often enough. There will always be time to make money, but creating experiences and growing relationships whilst making money moves is an even bigger bonus?? Follow @thehealinglotus and @luxury.branding.retreats for a chance to win a FREE MASSAGE from yours truly + a FREE SELF-CARE KIT to enhance your mobility work. Thank you all for your continued love & support?? #collaborate #network #businessretreat

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Trust your gifts…?
*
*
Thank you @luxury.branding.retreats for the opportunity to share my passion with you & all those attending the Mexico Retreat this fall?? I am excited and honoured to be one of the health & wellness facilitators, naturally blending my love for travel & everything mind, body with a dollop of adventure???? If you are interested in experiencing a retreat like no other, this is a great time to checkout @luxury.branding.retreats as there are limited spaces left.
Come join us and network with like minded individuals in a way that isn’t done often enough.
There will always be time to make money, but creating experiences and growing relationships whilst making money moves is an even bigger bonus?? Follow @thehealinglotus and @luxury.branding.retreats for a chance to win a FREE MASSAGE from yours truly + a FREE SELF-CARE KIT to enhance your mobility work.
Thank you all for your continued love & support?? #collaborate
#network
#businessretreat

IG: Happy International SelfCare Day!? * * What have you done for yourself today? Something literally JUST FOR YOU? In so many ways we can become obligated to others be it by force of nurture, career, friendships or just our own personal inclinations. We have to understand that in order to be our best for those things/people we consider important, we have to be the best version of ourselves FIRST! What then are you making a priority in your DAILY routine to contribute to your mental, nutritional, physical, spiritual, emotional & financial well being??? This video is a snippet of what I consider caring for ME! To what capacity do I practice those things? -reading, daily -yoga, blended with mobility 4x/wk -eating healthy, 90% of my meals -finances, a daily growing structural practice -spirituality, daily Self-care isn’t linear because the mind isn’t linear. So what works for me may not work for you. What I consider success may not be true for you, however, we can all agree that a healthy, happy mindset is universally sought after. A healthy body is a reflection of a healthy mind. *(Do not confuse a ‘visually fit’ body with a healthy body)* What does your self-care routine look like? What’s JUST FOR YOU? What turns you on internally and how often do you practice that to keep your wheels turning & your energy soaring??!? I’d really like to know, your routine might be on my bucket list of things to do, maybe you can teach me something and I, you…???? #internaltionalselfcareday #selfcare #selflove #primemovement

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Happy International SelfCare Day!?
*
*
What have you done for yourself today?
Something literally JUST FOR YOU?

In so many ways we can become obligated to others be it by force of nurture, career, friendships or just our own personal inclinations.
We have to understand that in order to be our best for those things/people we consider important, we have to be the best version of ourselves FIRST!

What then are you making a priority in your DAILY routine to contribute to your mental, nutritional, physical, spiritual, emotional & financial well being??? This video is a snippet of what I consider caring for ME!
To what capacity do I practice those things? -reading, daily
-yoga, blended with mobility 4x/wk
-eating healthy, 90% of my meals
-finances, a daily growing structural practice
-spirituality, daily

Self-care isn’t linear because the mind isn’t linear. So what works for me may not work for you. What I consider success may not be true for you, however, we can all agree that a healthy, happy mindset is universally sought after. A healthy body is a reflection of a healthy mind. *(Do not confuse a ‘visually fit’ body with a healthy body)* What does your self-care routine look like? What’s JUST FOR YOU?
What turns you on internally and how often do you practice that to keep your wheels turning & your energy soaring??!? I’d really like to know, your routine might be on my bucket list of things to do, maybe you can teach me something and I, you…???? #internaltionalselfcareday
#selfcare
#selflove
#primemovement

IG: Foot intrinsics & Plantar Fascia… * * Here is a great way to relieve tension in your feet whilst stimulating the muscles at the same time. We spend a great amount of time with our feet in cushioned surfaces and this leads to desensitized / oversensitive feet. Using a lacrosse ball is a great way to reduce pent up tension and manipulate the fascia, whilst giving your intrinsics some neurologic feedback. Pair this self release with calf stretches (particularly if you have high arches or do alot of explosive work) and this could be that little ? to garnish your healthy fit lifestyle. Move slowly and apply more pressure gradually by leaning into the ball. Move your toes up and down, spread them as wide as you can to strip pressure points you come across. Try this daily for about 2-3mins on each side. Let me know how you feel ?? #selfcare #primemovement

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Foot intrinsics & Plantar Fascia…
*
*
Here is a great way to relieve tension in your feet whilst stimulating the muscles at the same time.
We spend a great amount of time with our feet in cushioned surfaces and this leads to desensitized / oversensitive feet.

Using a lacrosse ball is a great way to reduce pent up tension and manipulate the fascia, whilst giving your intrinsics some neurologic feedback.
Pair this self release with calf stretches (particularly if you have high arches or do alot of explosive work) and this could be that little ? to garnish your healthy fit lifestyle.
Move slowly and apply more pressure gradually by leaning into the ball. Move your toes up and down, spread them as wide as you can to strip pressure points you come across.
Try this daily for about 2-3mins on each side.
Let me know how you feel ?? #selfcare
#primemovement

IG: #Repost @drkev_hybrid • • • • • ENOUGH? . This post is long overdue. Everytime another life in my city is taken- I’m reminded that I’ve lost loved ones to this bullshit, I’m awakened again to the fact that I need to do more, we need to do more. I see the faces of the ones I’ve lost reincarnated in the forefront of my mind after I’ve tried to make peace with the fact that I’ll never see them again . I tremor over the thought of raising a young king here. How will I rest easy at night knowing he’s out there. How can any of us rest easy knowing what these Toronto streets are like . My city, please, can we do more? We need to do more. More badges at night is a temp fix. We need to inject love into the youth of our community. Talk to them, kick it with them while their emotional make up is still evolving, while their story is still being written . I’ve been a part of and have seen incredible initiatives in our city helping our young roses bloom?, teaching them they have no ceilings. We could only get to everybody if we embody the “each one, teach one” ethos. We all have a part to play with the resources we have. What you think may be insignificant is very likely a monumental push for the better. Do what you can, the universe will applaud you 10x fold. . Please, for our future, I need you, we need you?? . Please share-forget the likes, the follows. I just need this message to touch as many people as possible so we could stand for something that affects us all✌? . . #ProtectHometurf #TorontoStrong #ToTheRosesIllNeverMeet #AnotherFatalSunset #ToBeScaredOfWhereYouCallHome

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#Repost @drkev_hybrid
• • • • •
ENOUGH?
.
This post is long overdue. Everytime another life in my city is taken- I’m reminded that I’ve lost loved ones to this bullshit, I’m awakened again to the fact that I need to do more, we need to do more. I see the faces of the ones I’ve lost reincarnated in the forefront of my mind after I’ve tried to make peace with the fact that I’ll never see them again
.
I tremor over the thought of raising a young king here. How will I rest easy at night knowing he’s out there. How can any of us rest easy knowing what these Toronto streets are like
.
My city, please, can we do more? We need to do more. More badges at night is a temp fix. We need to inject love into the youth of our community. Talk to them, kick it with them while their emotional make up is still evolving, while their story is still being written
.
I’ve been a part of and have seen incredible initiatives in our city helping our young roses bloom?, teaching them they have no ceilings. We could only get to everybody if we embody the “each one, teach one” ethos. We all have a part to play with the resources we have. What you think may be insignificant is very likely a monumental push for the better. Do what you can, the universe will applaud you 10x fold.
.
Please, for our future, I need you, we need you??
.
Please share-forget the likes, the follows. I just need this message to touch as many people as possible so we could stand for something that affects us all✌?
.
.
#ProtectHometurf
#TorontoStrong
#ToTheRosesIllNeverMeet
#AnotherFatalSunset
#ToBeScaredOfWhereYouCallHome

IG: Happy Monday Beautiful Souls! * * Thank you to everyone who was a part of Prime Movement Self Care Class!???? Another class that was eye opening, challenging but engaging to everyone participating??? There is no greater joy to me than sharing what I learn from different platforms and seeing you implement it into your health & wellbeing regime. It’s especially rewarding when I see your faces light up from discovering elements about your body you weren’t in tune with before, and seeing how you can tweak that going forward. To many of you that were there in spirit, I look forward to helping you tweak your self-care drills at the next one! Special congrats to @jcrewechosen for winning a custom THL Yoga Block + free massage session by moi!?????‍♂️ Till we Prime Our Bodies Again Soon! #selfcare #primemovement

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Happy Monday Beautiful Souls!
*
*

Thank you to everyone who was a part of Prime Movement Self Care Class!???? Another class that was eye opening, challenging but engaging to everyone participating??? There is no greater joy to me than sharing what I learn from different platforms and seeing you implement it into your health & wellbeing regime. It’s especially rewarding when I see your faces light up from discovering elements about your body you weren’t in tune with before, and seeing how you can tweak that going forward.

To many of you that were there in spirit, I look forward to helping you tweak your self-care drills at the next one!
Special congrats to @jcrewechosen for winning a custom THL Yoga Block + free massage session by moi!?????‍♂️ Till we Prime Our Bodies Again Soon!

#selfcare
#primemovement

IG: Healing… * * We spend so much time focusing on the things that are tangible in life. When it comes to health, ALL physical facets of life depend GREATLY on MENTAL HEALTH. ALL OF THEM! It’s become this taboo or wishy washy thing to associate healing with the intangible aspect of life, “energy” and it was something that stood out to me even through school where you could see the separation of therapist styles from one school of thought to another. Through my practice of a few years and encountering a myriad of individuals from all walks of life, a few things have become incredibly true to me about healing. 1) it’s all mental 2) it takes energy to heal (intangible/tangible- it’s all ultimately intangible in my opinion) 3) no ONE way is better than the other Science has created and killed more dreams than any of our ancestors could have even began to contemplate, but even science has no way of explaining alot of the grey field in how & why we do things a certain way. If you believe in the unfolding of certain things in your life, I don’t see why you won’t achieve that. Many successful people have shown this to be true. Why then, do we not see or accept the unfolding of the opposite spectrum??? Why do we not take full responsibility for our own health & wellbeing before we hurt ourselves? Why do we choose to repeat cycles of behavior we know do not align with the optimal function of our bodies? Why do we allow ourselves to be OK with surface treatments & not deeper root causes? Why is it hard to look at ourselves honestly and choose to work for the betterment of ourselves? The answer is always the one we don’t want to walk towards… It makes us cringe, want to run for that guilty pleasure and become defensive. Healing starts with yourself. Healing starts with a self observation. Healing starts with self acceptance. Healing starts with a decision. Healing starts with an action. Healing continues with choosing all of the above steps over and over daily, weekly & monthly, for LIFE! And I’m just here for the hour or two to be part of one of those first steps of many! Just know that you are NOT ALONE in this!???‍♂️??‍♀️??‍♀️??‍♂️ #selfcare

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Healing…
*
*
We spend so much time focusing on the things that are tangible in life. When it comes to health, ALL physical facets of life depend GREATLY on MENTAL HEALTH.
ALL OF THEM!

It’s become this taboo or wishy washy thing to associate healing with the intangible aspect of life, “energy” and it was something that stood out to me even through school where you could see the separation of therapist styles from one school of thought to another.
Through my practice of a few years and encountering a myriad of individuals from all walks of life, a few things have become incredibly true to me about healing.
1) it’s all mental
2) it takes energy to heal (intangible/tangible- it’s all ultimately intangible in my opinion)
3) no ONE way is better than the other

Science has created and killed more dreams than any of our ancestors could have even began to contemplate, but even science has no way of explaining alot of the grey field in how & why we do things a certain way.
If you believe in the unfolding of certain things in your life, I don’t see why you won’t achieve that. Many successful people have shown this to be true. Why then, do we not see or accept the unfolding of the opposite spectrum??? Why do we not take full responsibility for our own health & wellbeing before we hurt ourselves?
Why do we choose to repeat cycles of behavior we know do not align with the optimal function of our bodies?
Why do we allow ourselves to be OK with surface treatments & not deeper root causes?
Why is it hard to look at ourselves honestly and choose to work for the betterment of ourselves?

The answer is always the one we don’t want to walk towards…
It makes us cringe, want to run for that guilty pleasure and become defensive.
Healing starts with yourself.
Healing starts with a self observation.
Healing starts with self acceptance.
Healing starts with a decision.
Healing starts with an action.
Healing continues with choosing all of the above steps over and over daily, weekly & monthly, for LIFE!
And I’m just here for the hour or two to be part of one of those first steps of many!
Just know that you are NOT ALONE in this!???‍♂️??‍♀️??‍♀️??‍♂️ #selfcare

IG: Shoulder Drill… * * Try this Mobility drill before, during or after your training session. You want to move slow & controlled through the motion, ensuring to really feel & engage the intrinsic muscles as you move through the rotations. For the closed chain scapula rotations, keep your elbows locked and initiate all the motion from the shoulder blade muscles (upper traps, serratus, anterior, middle fiber traps, rhomboids, lower traps & everything else between). Do 10 rotations of each motion in one direction then reverse and do the same. Aim for 3sets of this entire drill. Lemme know how you feel!???? #Selfcare? #primemovement

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Shoulder Drill…
*
*
Try this Mobility drill before, during or after your training session.
You want to move slow & controlled through the motion, ensuring to really feel & engage the intrinsic muscles as you move through the rotations.
For the closed chain scapula rotations, keep your elbows locked and initiate all the motion from the shoulder blade muscles (upper traps, serratus, anterior, middle fiber traps, rhomboids, lower traps & everything else between). Do 10 rotations of each motion in one direction then reverse and do the same.
Aim for 3sets of this entire drill.
Lemme know how you feel!???? #Selfcare?
#primemovement

IG: Have you bought your ticket yet??? * * Tag a friend who may benefit from this self care class? Click the link in my bio to secure your spot!?? Come explore the small nuances that may be limiting your movement capacity!??‍♀️ #selfcare #primemovement

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Have you bought your ticket yet???
*
*
Tag a friend who may benefit from this self care class?

Click the link in my bio to secure your spot!?? Come explore the small nuances that may be limiting your movement capacity!??‍♀️ #selfcare
#primemovement

IG: Tight Calves??? * * Here is a nice way to flush your tissues and decrease tension. I came to appreciate the brunt of work the calves do for us daily when I decided to start training them? My mentor then nipped that right in the bud by explaining to me that they are strong postural muscles that don’t need to be isolated and strengthened as we may do for other muscles. In every motion you perform, your calves are right there just supporting your cullo day & night! They need more releasing than they do strengthening to support all other activities in a healthy way. Try this release on top of stretching them to aid in better knee & ankle health. Let me know how you feel?? #selfcare #primemovement

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Tight Calves???
*
*
Here is a nice way to flush your tissues and decrease tension.
I came to appreciate the brunt of work the calves do for us daily when I decided to start training them?

My mentor then nipped that right in the bud by explaining to me that they are strong postural muscles that don’t need to be isolated and strengthened as we may do for other muscles. In every motion you perform, your calves are right there just supporting your cullo day & night! They need more releasing than they do strengthening to support all other activities in a healthy way.
Try this release on top of stretching them to aid in better knee & ankle health.
Let me know how you feel?? #selfcare
#primemovement

IG: Maximal Expansive Breathing… * * It’s always interesting to see how most of us can’t connect with our bodies in an isolated manner. I don’t blame you, most of life’s movements are dynamic so why would ‘isolation’ be important? As dynamic as all movement is, it’s imperative to have ‘isolated’ joint & tissue health inorder to express fluid & healthy movements. (PS* there is no true isolation) The diaphragm is probably one of the main muscles least used to it’s full capacity. In this video, I am taking a FULL belly breath in reflexively, then FORCEFULLY expiring it all till the last puff.?️ This not only engages the top end of your diaphragm, but gets your intercostals and abdominal muscles engaged as well, making it dynamic in that sense. Try this to start your morning/night meditation routine. After about 5mins you may experience tingling/lifted sensation?it’s pretty greeeeaaaat!? Happy Sunday Everyone! ? #selfcare #primemovement

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Maximal Expansive Breathing…
*
*
It’s always interesting to see how most of us can’t connect with our bodies in an isolated manner. I don’t blame you, most of life’s movements are dynamic so why would ‘isolation’ be important?

As dynamic as all movement is, it’s imperative to have ‘isolated’ joint & tissue health inorder to express fluid & healthy movements. (PS* there is no true isolation)

The diaphragm is probably one of the main muscles least used to it’s full capacity.
In this video, I am taking a FULL belly breath in reflexively, then FORCEFULLY expiring it all till the last puff.?️ This not only engages the top end of your diaphragm, but gets your intercostals and abdominal muscles engaged as well, making it dynamic in that sense.
Try this to start your morning/night meditation routine. After about 5mins you may experience tingling/lifted sensation?it’s pretty greeeeaaaat!? Happy Sunday Everyone! ?

#selfcare
#primemovement

IG: Prime Movement Self Care Class… * * Happy Saturday Beautiful Grammers!?? If you missed the last two Mobility classes, I hope you will make it out to the next one! Come learn how to: -open up your hips -strengthen your core -increase joint fluidity -control movement in new ranges of motion It’s always a fun, informative & challenging space; but that’s what growth in life is about!??? Click the link in our BIO to reserve your spot! #selfcare #primemovement

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Prime Movement Self Care Class…
*
*
Happy Saturday Beautiful Grammers!?? If you missed the last two Mobility classes, I hope you will make it out to the next one!

Come learn how to:
-open up your hips
-strengthen your core
-increase joint fluidity
-control movement in new ranges of motion

It’s always a fun, informative & challenging space; but that’s what growth in life is about!??? Click the link in our BIO to reserve your spot!

#selfcare
#primemovement

IG: Partnered Stretches…?? * * Most things in life are enjoyed with a partner, including stretching with this #wcw @trystenneburey Having someone push you beyond your own limits is both empowering & satisfying. Try this spinal opener that targets flexion and extension of the spine, with all the tissues that come with it. Take about 3deep breaths at the top to allow time to marinate in the position. Repeat for about 5-10cycles depending on other stretches included in your routine/time constraints. Lemme know how you feel!?? #selfcare #primemovement

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Partnered Stretches…??
*
*
Most things in life are enjoyed with a partner, including stretching with this #wcw @trystenneburey
Having someone push you beyond your own limits is both empowering & satisfying.
Try this spinal opener that targets flexion and extension of the spine, with all the tissues that come with it.
Take about 3deep breaths at the top to allow time to marinate in the position.
Repeat for about 5-10cycles depending on other stretches included in your routine/time constraints.
Lemme know how you feel!?? #selfcare
#primemovement

IG: Are you ready to challenge your mind & body? ????‍♀️??‍♂️ * * True mobility work is not easy at all, but like anything worth working for, it’s immensely rewarding when done consistently and correctly. Join me at the next Prime Movement Self Care Class at Body By Chosen Gym. Our focus will be on core strength & hip mobilizations. Bring a friend, yoga mat, towel and water! See you soon! ??? #selfcare #primemovement

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Are you ready to challenge your mind & body? ????‍♀️??‍♂️
*
*
True mobility work is not easy at all, but like anything worth working for, it’s immensely rewarding when done consistently and correctly.
Join me at the next Prime Movement Self Care Class at Body By Chosen Gym.

Our focus will be on core strength & hip mobilizations.

Bring a friend, yoga mat, towel and water!

See you soon! ??? #selfcare
#primemovement

IG: Hip CARS… * * Hope everyone had an AMAZING Canada Day Weekend???and what better way to spend your Monday than recouping with some self care? Here is another variation to the hip rotations focusing on the joint space. Being on the bench allows you to remove all other joints from coupling as you move through it. On top of this isolation is the addition of gravity to go against which just makes it even more ? Irradiate energy/contract your whole body (brace your core of course) by pushing the opposite leg into the bench, grasping onto the bench with your hands and core tight. You will find that your range of motion isn’t as grandiose as when you are standing or in quadruped but that articulation will feel every movement. Try it out & lemme know how you feel! Aim for 10-20rotations on each leg. Try and do about 3 without stopping? #selfcare #primemovement

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Hip CARS…
*
*
Hope everyone had an AMAZING Canada Day Weekend???and what better way to spend your Monday than recouping with some self care?

Here is another variation to the hip rotations focusing on the joint space.
Being on the bench allows you to remove all other joints from coupling as you move through it.
On top of this isolation is the addition of gravity to go against which just makes it even more ?

Irradiate energy/contract your whole body (brace your core of course) by pushing the opposite leg into the bench, grasping onto the bench with your hands and core tight.
You will find that your range of motion isn’t as grandiose as when you are standing or in quadruped but that articulation will feel every movement.
Try it out & lemme know how you feel!
Aim for 10-20rotations on each leg. Try and do about 3 without stopping?

#selfcare
#primemovement