Calma Health

Calma Health Accredited Exercise Physiologist, Nutritionist, Online Coach, Exercise Rehab & Functional Fitness. http://calmahealth.com.au/online-programs/

Accredited Exercise Physiologist, Nutritionist, Online Coach, Exercise Rehab & Functional Fitness Trainer.

Since we talked about BALANCE yesterday, I felt it would be good to talk about the polarities today..YIN versus YANG... ...
17/01/2026

Since we talked about BALANCE yesterday, I felt it would be good to talk about the polarities today..
YIN versus YANG...
Do you know the difference?

Yin is the practice of being rather than doing.
Stillness over striving.
Passive rather than active.
And in a world that rewards productivity, speed and constant output… this is exactly why Yin matters (just as much as Yang matters).
Most people spend the majority of their days operating in a sympathetic nervous system state - the body’s fight or flight response.
Deadlines, screens, stress, training hard, rushing, holding tension.
Even our “rest” often isn’t truly restful.

When the nervous system stays in sympathetic state too long, the body remains in protective mode ~
• shallow breathing
• increased muscle tone
• restricted joint range
• heightened inflammation
• reduced digestion, recovery and repair

Yin intentionally slows everything down.

Like this reclined butterfly pose > longer-held, passive postures combined with conscious breath give the connective tissue (fascia, ligaments, joint capsules) time to gently adapt and lengthen.
Slow breathing and stillness stimulate the parasympathetic nervous system, the rest and digest state.
This sends a clear message to the body:
you are safe.

Safety is what allows:
• muscles to release
• joints to open
• the breath to deepen
• the nervous system to downshift
• healing and regeneration to occur
Yin isn’t passive because it’s easy.
It’s powerful because it teaches the body how to let go.

If your life is full of doing, pushing, achieving and holding it all together - Yin is not optional. It’s essential.

♡ Where in your life could you practice more being rather than doing?
♡ WAYS TO BRING MORE YIN INTO YOUR LIFE >>>
- practice with me every Wednesday night 6:15-7:15pm VinYin Yoga
- join one of our 1 Day Rest & Reset Retreats this year (January and May > link for retreats in BIO)
- work one on one with me Online Coaching and I can program much more Yin into your life!

Sharna 🤍

Balance.To some, it looks like strength.To others, stillness.For some, it’s structure.For others, surrender.For me, bala...
16/01/2026

Balance.

To some, it looks like strength.
To others, stillness.
For some, it’s structure.
For others, surrender.
For me, balance isn’t about having it all together or making “perfect” choices all the time...
It’s centre. Alignment. Steadiness. Calm. Focus.

It’s the quiet practice of aligning your inner world with your values, your actions, and your word so all parts of you can coexist, integrate, and move in the same direction.

I have always described balance is layered and these layers flow into or lap over each other...
• Physical balance: strength, mobility, and the ability to support your body through life
• Emotional balance: feeling deeply without being consumed
• Mental balance: clarity over chaos, awareness over reaction
• Spiritual balance: connection to something greater than the noise
• Energetic balance: knowing when to move, and when to rest

Just like a tuck handstand > balance in life is not about perfection. It’s about presence and small adjustments, being connected to breath and trusting the present moment (YOU).

✨ What does balance mean to you?

📸 credit : 🫶

Yoga teaches us to soften and to stop resisting what is.On the mat, we learn to breathe into the tightness to meet ourse...
15/01/2026

Yoga teaches us to soften and to stop resisting what is.
On the mat, we learn to breathe into the tightness to meet ourselves where we are and to release the need to force, fix, or rush.
I love that yoga represents life off the mat also…
Accept where you are while you ARE THERE…
That to me is true presence.
I hope you get to experience this sense that yoga as gifted me.

Practice with me > every Wednesday night at 6:15-7:15pm or at our retreat days throughout the year ( more information on website) .

xSharna

Whole, simple nutrition isn’t as hard as people think.After so many years of working with people and health habits, I se...
15/01/2026

Whole, simple nutrition isn’t as hard as people think.
After so many years of working with people and health habits, I see we overcomplicate it over and over again.
Yes, there are emotional relationships to food, stories we have attached to the meaning of food, irregularities with hormones that may effect cravings/hunger cues etc, but every single time I get a client to pay attention to their protein+fibre+genuinely listen to their body = there is an absolute shift in wellbeing and movement towards their goals.
At its core, nourishing your body is incredibly simple (I'm happy to debate this as many people have opposed this view over the years...)

1. Choose protein first.
Protein helps stabilise blood sugar, supports muscle maintenance, and increases satiety. Research consistently shows higher-protein meals reduce cravings and support healthy body composition.
2. Add fibre second.
Fibre from whole foods (veggies, fruit, whole grains, legumes) fuels your gut microbiome, improves digestion, and slows the absorption of glucose, meaning steadier energy and fewer crashes. Higher fibre diets are also linked with reduced inflammation and better metabolic health. (20-30+gm women, 30-40+gm men)
3. Finish with a little joy!
Many people miss this part when they think they have to "diet"!
Satisfaction matters. When meals feel enjoyable, not restrictive, compliance increases, which the evidence tells us is the real key to long-term nutrition success.

When you stick to whole, real foods, everything gets easier...
Energy. Digestion. Cravings. Recovery. Mood.
You don’t need complicated rules.
You don’t need perfection.
You just need consistent, simple choices that support how you want to feel.

Keep it whole.
Keep it simple.

If you are needing some guidance with where to start with your nutrition - reach out to have a CHAT, or head over to our website (link in BIO) to download a FREE 5 RECIPE PACK to get you started with some simple whole food recipes.

Ready to feel stronger, clearer, and more energised in your body again? Don't know where to start?My Online Coaching is ...
13/01/2026

Ready to feel stronger, clearer, and more energised in your body again?
Don't know where to start?

My Online Coaching is designed for women and men who want more than a quick fix, they want a lifestyle that supports long-term health, strength, mobility and vitality.

If you’re tired of guessing what to do.
If you’re craving structure, support, accountability, and education.
If you want a coach who looks at your whole life, not just your workouts...
This is for you.

As an Accredited Exercise Physiologist, Sports Nutritionist + Yoga Teacher, my approach integrates:
- Personalised strength programming
- Mobility and injury-prevention work
- Tailored nutrition guidance
- Habit + lifestyle coaching
- Weekly check-ins and ongoing support
- Access to the Calma Health app with everything in one place

This is coaching that meets you where you’re at and helps you build the strength, calm, and vitality you’ve been craving.
Whether your goal is reducing pain, improving body composition, rebuilding strength, increasing energy, or feeling more confident in your skin.

I’m here to guide you every step of the way.

If you’re ready to begin, send me a DM or hit the link in my bio to enquire.

Your strongest, calmest, most vibrant self is closer than you think.
xSharna

12/01/2026

Hip mobility changes everything. 💫
It really does!

From reducing lower back pain to improving strength, balance, and functional movement!!

Hips that rotate well shift how your body moves and how you feel in your day to day life.

But improving hip mobility isn’t about forcing a stretch.

It’s about learning to control the ball of the hip rotating in the socket - without letting your lower back or pelvis cheat or take over.

When you get this right, the whole body responds:
*Better squats
*Less stiffness
*Stronger glutes
*Healthier spine mechanics
*More freedom in your movement

Try these drills to help improve your hip mobility.

1. 90/90-internal/external rotations
2. 90/90 rotations assisted
3. Clam lifts-internal/external
4. Femoral Nerve Floss

If your hips feel tight, restricited or painful don’t be disheartened! With coaching and consistent attention to mobility this is fixable!

Inside my Online Coaching, I build personalised mobility + strength programs that specifically address hip rotation, stability, and long-term movement health.

Healthy hips = a healthier, stronger you.

Body composition matters more than the number on the scale.Scale weight tells you nothing about your health.But understa...
11/01/2026

Body composition matters more than the number on the scale.
Scale weight tells you nothing about your health.
But understanding your body fat % and lean muscle mass does.

Body fat % gives insight into inflammation, metabolic health, hormone balance, and long-term disease risk.
Lean muscle mass is one of the strongest predictors of healthy aging, strength, mobility, and energy.
This is why two people can weigh the same but have completely different levels of health and vitality.

To support a healthier body composition:
1️⃣ Strength train 2–4x/week
2️⃣ Prioritise protein with every meal
3️⃣ Eat mostly whole, real foods
4️⃣ Be consistent, not extreme

A healthy body composition isn’t about chasing a smaller number - it’s about building a body that supports you to live long, strong, and well.

* If you don't know your body composition there are several ways to check - in-person calipers measurements, DEXA scan, bio-impedence analysis. I recommend clients to have a way to track their body compositions yearly at least understand where their lean muscle is at (indicator of longevity) and to make sure your are training and eating to support gains (in the right area!).
REACH OUT if you want to check your body composition.

xSharna

09/01/2026

Do you suffer from shoulder pain?
It is most likely not directly your shoulder but rather your scapular movement.

Most people try to fix shoulder or neck pain by simply sitting up straighter.

But here’s the truth: *lf your shoulder blade (scapula) isn’t moving well or if the muscles around it are weak or dysfunctional your posture WON’T improve, and your shoulder pain will most likely continue.

When the scapula doesn’t glide, rotate, or upwardly tip the way it should, the shoulder joint will be impacted often leading to impingement, stiffness, inflammation, or “pinchy” pain.

The good news is this is fixable with consistent mobility + strength work.

Try these 5 exercises to start improving scapular movement, shoulder range, and ultimately reducing pain.

Your shoulders will thank you.

1. Banded pullaparts (10+ reps)
2. Prone around the world (5+reps)
3. Shoulder flexion with back against wall (10+reps with 3second hold at top)
4. Puppy pose pulses (20+ bounces)
5. Shoulder flexion hold on floor (60sec + elbows off floor)

09/01/2026

Do you suffer from shoulder pain? It is most likely not directly your shoulder but rather your scapular movement.

Most people try to fix shoulder or neck pain by simply sitting up straighter.

But here’s the truth: *If your shoulder blade (scapula) isn’t moving well or if the muscles around it are weak or dysfunctional your posture WON’T improve, and your shoulder pain will most likely continue.

When the scapula doesn’t glide, rotate, or upwardly tip the way it should, the shoulder joint will be impacted often leading to impingement, stiffness, inflammation, or “pinchy” pain.

The good news is this is fixable with consistent mobility + strength work.

Try these 5 exercises to start improving scapular movement, shoulder range, and ultimately reducing pain.

Your shoulders will thank you.

1.         Banded pullaparts (10+ reps)
2.         Prone around the world (5+reps)
3.         Shoulder flexion with back against wall (10+reps with 3second hold at top)
4.         Puppy pose pulses (20+ bounces)
5.         Shoulder flexion hold on floor (60sec + elbows off floor)

09/01/2026

Hip mobility changes everything.

From reducing lower back pain to improving strength, balance, and functional movement!! Hips that rotate well shift how your body moves and how you feel in your day to day life.
But improving hip mobility isn’t about forcing a stretch.

It’s about learning to control the ball of the hip rotating in the socket — without letting your lower back or pelvis cheat or take over.

When you get this right, the whole body responds:
*Better squats
*Less stiffness
*Stronger glutes
*Healthier spine mechanics
*More freedom in your movement

Try these drills to help improve your hip mobility.
1.     90/90-internal/external rotations
2.     90/90 rotations assisted
3.     Clam lifts-internal/external
4.     Femoral Nerve Floss

If your hips feel tight, restricited or painful don’t be disheartened! With coaching and consistent attention to mobility this is fixable!

Inside my Online Coaching, I build personalised mobility + strength programs that specifically address hip rotation, stability, and long-term movement health.

Healthy hips = a healthier, stronger you.

Address

11 Mountjoy Street
Spring Hill, QLD
4102

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 3pm
Wednesday 9am - 7pm
Thursday 9am - 3pm
Friday 9am - 3pm
Saturday 9am - 12pm

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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.