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Mariana De Carvalho
Bio 🌟Personal Trainer . Yoga . Health Coach 💪 @diakadi.life ✨ @theassemblysf 😉 Health hacks on IGTV & stories #WhatTheHack
Mariana De Carvalho (@yogizinha) Instagram photos and videos
List of Instagram medias taken by Mariana De Carvalho (@yogizinha)
🎄🎄🎉GIVEAWAY ALERT 🎉🎄🎄⠀⠀⠀ ⠀⠀⠀ Yes, yes, yes there is a giveaway from @drinkgoldmine to you this week! When I say, we all deserve to have a liquid elixir every day I mean it! You can add this powder to any hot [or cold] drink to boost your energy, regulate your sleep, and relieve stress! And the thing that really gels with me is that these are all natural and healing ingredients, no BS food!⠀ ⠀ #WhatTheHack this week is bringing you the power of adaptogens for all the good reasons, but if you still don't know what these herbs can do head over to my IGTV to hear from the founder of Goldmine, Rachael herself!⠀ ⠀ So to get a hold of one of these potion jars is very simple:⠀⠀⠀ 1. Follow me and @drinkgoldmine⠀⠀⠀ 2. Tag 3 friends you are due for a catch-up over tea/coffee/matcha⠀ 3. Comment below what is your favorite hot drink⠀⠀ ⠀⠀⠀ Winners will be announced on Friday 12/14!⠀⠀ My favorite hot drink is green tea with toasted brown rice, but I LOVE the smell of coffee!⠀
🎄It is officially holiday season 🎄and this week's #WhatTheHack is here to make your holidays cozier and stress-free! I had the pleasure to interview @thecupboardsf who is my FAVORITE chef in SF, and she is teaching us how to make a holiday hot drink that has the power to REDUCE STRESS (say what?!)!⠀ ⠀⠀⠀ In this interview, Rachael shares with us her fascinating story growing up helping her mom who suffered from severe migraines due to what turned out to be food allergies. That experience from a very early age made her want to become a chef focused on bringing to the table the healing aspects of food. Now she is the founder and owner of @drinkgoldmine , an adaptogens line that supports your body in the most natural and tasty way.⠀⠀ ⠀⠀ On video #2 (whoooa) Rachael gives us an in-depth explanation of the power of adaptogens and how adding them to our day to day can help regulate our hormones, sleep, and energy levels. We finished off our time together with a challenge to the chef – to make me a matcha drink I would like, and guess what?! She succeeded! Come to learn how to make this week’s #WhatTheHack delicious matcha spiced hot drink because it is perfect for the holidays and to support your health!!!⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Watch Rachael’s full interview and recipe videos on IGTV! Follow my stories throughout this week for more @drinkgoldmine recipes!⠀ Now, are you a matcha or cacao human?! I am all, but for this drink, I can make an exception.
You are doing enough! ⠀ ⠀ Somehow when you own your own business [or if you are a natural type A] you lose track of that, and you just keep kicking the bar a little higher to see where you can get. Or at least that’s what I am guilty of. Who can relate?!⠀ ⠀ So it takes others to tell me I’m doing enough. And it takes some of my own effort to listen to these people and accept it, embrace it, OWN IT! ⠀ ⠀ It is a constant push and pull of being too afraid of falling complacent with recognizing I need to acknowledge the journey I have already conquered. ⠀ ⠀ This Saturday I started with a meditation, taking myself through some of the #tb of this journey.⠀ ⠀ It’s been beautiful, even with all its little imperfections. It’s been more than enough and I am grateful I get to continue it. ⠀ ⠀ Happy Saturday everyone!
In order to keep creating programs that are the most sustainable to every single one of my clients I’m about to spend all weekend learning from @drandreospina and the FRC TEAM in San Jose [FRC = @functionalrangeconditioning]!⠀ ⠀ I'm so excited to invest in my education and consequently elevate my business! It’s been challenging to juggle work and study at the same time, so any tips are welcomed 😆. This is one of two major trainings I will be doing this winter. ⠀ ⠀ One of my main goals in 2019 is to expand my knowledge so I can continue to get people moving pain free and being the best versions of themselves, in and outside of the gym! ⠀ ⠀ If I can be a better human I can help my clients be better at human [movement and habits]!⠀ ⠀ So bring on FRC and @drandreospina I’m ready for you!⠀ ⠀ Is anybody else in the area joining me?! If you aren’t please enjoy the weekend for me 😢😂!
Neck & Shoulders Mobility Flow⠀ ⠀ Our posture is fluid, and our stance is a reflection of how we carry our bodies. ⠀ ⠀ If you let yourself slouch at a desk, or tilt your head forward to drive, or stare down at a phone screen for hours a day and don't know why you have neck and shoulder pain, keep reading because at least by the end of this post you will have a better idea.⠀ ⠀ When you keep a kyphotic posture (slouched forward), the muscles behind your neck and shoulders become overly stretched, weak, and can give you symptoms of pain. Performing neck stretches will only lengthen these muscles even more; most likely leading to chronic pain. ⠀ ⠀ The most efficient way to reduce pain is to strengthen those muscles and restore proprioception (control) over that area. Hence a neck and shoulders mobility flows. This routine is a mobility flow and not a stretch sequence because you are actively moving your body instead of forcing a stretch into it.⠀ ⠀ When it comes to the neck be gentle, move with breath, and let this area warm up slowly. ⠀ ⠀ PS - Please don't mind my weird expressions through the routine! I am still getting used to making these types of videos, lol
Hi girlfriend (and dudes), these are the top reasons you are not building muscle (or toning /growing / getting stronger): 1. Not eating enough protein - your muscles are made of...protein! It is not about becoming a meathead (or "peaproteinhead") it's about giving your body the macronutrients it needs to build lean mass 2. Not ENOUGH CALORIES - if you don't eat enough, your body will use the protein you do eat for energy consumption instead of building muscle 3. Not enough resistance training - that is self-explanatory, if you do not provide stimulus for your body to grow, it won't 4. Too much cardio - if you burn too much more than you eat with cardiovascular exercises, then similar to #2 and #3 the protein you do eat will be used for energy instead of building new tissue 5. Too much stress - stress hormones increase muscle and tissue breakdown in times of both physical and emotional stress 6. Not enough sleep - lack of sleep enables the body to produce growth hormones, to absorb protein, and to regenerate your immune system What number do you have more questions about or is an area of focus for you?!
Cheers to my Golden Birthday! ⠀ ⠀ Turning 29 on the 29th is a once in a lifetime thing guys! (duh)⠀ ⠀ Fun facts around my birthday:⠀ 1. I was supposed to be born on Nov 16th, but I was in no rush to leave my mom's belly. My grandma made my mom do laps in a mall to make me want to come out. She delivered that same night⠀ ⠀ 2. Growing up in Brazil I used to have to do an early birthday party because Summer Break would always start on my birthday week⠀ ⠀ 3. When I moved to the U.S., I had to learn to share my birthday with a turkey (Thanksgiving)! It was a process, but I am at peace with it now⠀ ⠀ 4. Fall is my favorite season because of kids day in Brazil (October 12th - it's like Christmas in October), my birthday, and Christmas (aka gifts and parties for three straight months)
🎈🎈🎉GIVEAWAY ALERT 🎉🎈🎈⠀⠀ ⠀⠀ Want to learn how to have a sustainable meal plan?! ⠀⠀ Our #WhatTheHack badass nutritionist @thehealthifiedlife has been doing this since she was a kid to support her athletic career as a dancer! ⠀⠀ There is no better person to share with us a #WhatTheHack this post-Thanksgiving week than her! Amira has graciously agreed to gift not one, but THREE of you with a copy of the Healthified Meal Guide!⠀⠀ ⠀⠀ To participate:⠀⠀ 1. Follow me and @thehealthifiedlife⠀⠀ 2. Tag 2 friends you think would love a copy of the e-guide⠀⠀ 3. Comment below what you binged on Thanksgiving⠀ ⠀⠀ Winners will be announced on Friday 11/30!⠀ I totally binged on the cornbread puffs I made last week, no shame! But this week I am implementing the tips and tricks from the Healthified meal guide!⠀
#WhatTheHack this week is with @thehealthifiedlife, and she is ready to put us back on track after this long holiday in a sustainable and delicious way!⠀ ⠀⠀⠀ Amira is a former Warriors dancer who now spends her time being a boss lady entrepreneur, a kind nutritionist, and a kickass fitness instructor at @theassembly. She had to learn from a very young age how to eat right to support her intensive training routine. So her diligence today is what we hope to one day have in our lifetime! ⠀⠀ ⠀⠀ She grew up in a family with different health conditions that inspired her to become a nutritionist. Her mission is to motivate others to be the healthiest versions of themselves. ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ It is such a treat to have her as the featured professional hacker this week because her hack is one that I genuinely believe in and practice at home! Hint, hint, it's all about adding ONE thing to every meal to feel full, improve your digestion, and absorb more nutrients.⠀ ⠀⠀ Watch her full interview on IGTV! Follow both of us throughout the week for recipes and tips to nail this hack!⠀ ⠀⠀ Who is ready to try out this delicious hack?!
What emoji would represent your mood for this full week ahead of us?!⠀ ⠀ I'm going to go with a 😏 because I know I went a little off of my routine this holiday weekend [aka wine, Osso Bucco, corn puffs, more corn puffs, and wine], but it is all good! My body is rested, my belly is full, and my heart is ready for this whole week!!!⠀ ⠀ ps - check out the new #WhatTheHack IGTV video for some tips on how to get yourself back on your eating routine!
CARDIO ENDURANCE⠀ ⠀ As someone who still struggles with endurance sports and used to always feel too weak to push through the burn, here is what I will say:⠀ ⠀ FIRST BUILD STRENGTH⠀ Endurance sports like running, rowing, and cycling put your body through repetitive and exhaustive movements for a long period of time. Ok that’s not news, but just like a tiny drop of water dripping on stone over time will make a hole in it, repetitive aerobic movements can cause wear and tear, inflammation, and chronic pain. ⠀ ⠀ Remember - our Homo Sapiens body was not made for any particular sport so often, there is no natural built-in ability in your muscles and bones to go through your activity. So first you gotta build that strength! ⠀ ⠀ Doing resistance training with movements that mimic your sport will strengthen the musculature of your body and reduce the impact of repetitive tearing. ⠀ ⠀ NOW, BACK TO ENDURANCE! ⠀ ⠀ Endurance comes with time [aka patience] and diversified training!⠀ ⠀ TIME - the more you practice the more your body will feel "comfortable" in your sport. This doesn’t mean lots of hours, but instead, gradual and consistent training focused on endurance heart rate controlled drills to make your heart fit. ⠀ ⠀ DIVERSIFIED TRAINING - play with the variables of volume, tempo, resistance to make your body ready and strong for any scenario so when you go for a flat run or ride it will feel like a piece of cake!⠀ ⠀ Are you a cardio junkie? Please put your hands up 🙋🏻♀️ so I know how many of you are out there and wanna know more about this topic?!
How do you still find the snow so amazing?! - asked Ryan when we found out it had snowed overnight and everything outside had been covered in white fluffy snow.⠀ ⠀ I've lived in cold places like Salt Lake City before and seen snow, but it's still a magical moment whenever I see everything blanketed in white. ⠀ ⠀ On a holiday made to give thanks, I couldn't be more grateful to witness such a beautiful gift of nature. But when Ryan made this observation this morning I couldn't help but think about all the other things I'm no longer mesmerized by or automatically appreciative of.⠀ ⠀ Our go-to reaction as kids was to be excited just about anything! If you are like me then you are wondering where did this thing go? And why does it leave us as we get older?⠀ ⠀ My guess is that we are so rushed in our day to day that we turn ourselves blind to life wonders. ⠀ ⠀ So here is to taking the time to find that spark back and enjoy the gifts we have in life just like our kid-self used to do!⠀
Hip Stretch and Mobility⠀ ⠀ Here is the thing about any type of warm up or mobility work - the more dynamic the better! Meaning you should slowly progress into the movement and move in and out of it until your muscles warm up and feel comfortable in the exercise. You should avoid to linger in a position for too long unless you are already warm. But let's break things down.⠀ ⠀ Why not linger? - cold muscles will naturally tense up if you rush into a movement. You have to progressively get deeper into it. ⠀ ⠀ What is too long? - anything that is making your muscles and breath want to stop because you are not ready to be in that deep of a stretch. ⠀ ⠀ To warm-up and/or work on your hip mobility there are a million of drills you can do! This video shows you a few movements (ape squat to bear squat, and squat weight shifts) that are simple and that you can make as intense or as light of a stretch as you want. Hip opening movements can help release negative energy in your body. They will also improve your range of motion, aid in circulation, and relieve back pain. ⠀ ⠀ My hips are pretty low here, but you can always start this series from a standing position. Hold on to a table and work your way down as far as it feels like a good stretch.
End of the year, birthday month, almost a year anniversary from launching my independent business and I feel very introspective. ⠀ ⠀ Questions like - did I do everything I wanted this year? Could I have done more? How do I keep pushing the envelope? How can I be a better coach? - keep popping up in my head.⠀ ⠀ There is good value in looking back, and acknowledging both the learning moments and the achievements. ⠀ ⠀ But the truth is I spend a lot of my time thinking about the future. That’s a key characteristic of an anxious soul, always living and planning the tomorrow. ⠀ ⠀ What do you enjoy reflecting more on - the past or the future? And for my fellow creators, when you do get introspective do you write ideas or thoughts down? Do you write questions for yourself to answer, or is it just more natural? I’d love some creative tips to organize my thoughts!
To everyone in the Bay, please refrain from any physical activity outside! Even walking can be highly toxic, especially without a mask. And if you are planning to stay active indoors, make sure your apartment, gym, or studio has filtered air quality.⠀ ⠀ Being outside here is a cultural activity! And that is one of the main reasons I love to live in NorCal! The weather makes you want to be out and about to enjoy the views, the hills, and the Cali vibes. ⠀ ⠀ It breaks my heart to see the Bay so dark and toxic, but it hurts, even more, to think of all the fires happening just a couple of miles away from us. ⠀ ⠀ You would think that by now man would have found a way to control fire, yet here we are.⠀ ⠀ On a lighter note, what is a creative way you are coping with this weather? I am planning some baking, #netflixandchill, and possibly a weekend getaway to fresher shores.
When do you ever squat with your feet hip width apart to sit on a chair?!⠀ ⠀ When do you ever bicep curl with elbows glued to your ribs to lift a glass?!⠀ ⠀ Or when do you ever perform a proper crunch to get out of bed?!⠀ ⠀ (Never...) Instead the daily movements we actually perform are compound, multidimensional, and complex. ⠀ ⠀ In order to keep your body mobile for real adulting, your training program needs to incorporate compound movements to improve your control and range of motion. ⠀ ⠀ If you have no idea what type of workout can increase mobility and strength at the same time, come to Wild Flow! If you have no idea what I am talking about then you must come to Wild Flow! ⠀ ⠀ People ask me how to define this class and I have a hard time doing so! But the closest I got was to say - it’s not a yoga class, it’s not a body weight strength training class, it’s not a mobility class, and it’s not a dance class, but it’s everything in between. ⠀ ⠀ WILD FLOW⠀ This Friday - 5:45pm⠀ @theassemblysf⠀
#WhatTheHack this week is about @fortefitliving inspirational weight loss and body love story!⠀⠀ ⠀⠀ Tony is now a @barrysbootcamp fitness instructor, full-time lawyer, and fitness director at @theassembly. Hard to believe when 8 years ago Tony found himself with health issues, overweight, and extremely overworked. He decided then to change his relationship with food and how he treated himself. As a consequence, he has lost pounds, gained muscles, but most importantly found real love for himself!⠀ ⠀ He admits to being a type A workaholic with an “all or nothing” personality that takes everything to complete burnout (who can relate?!). Because of that, he recognizes the value in setting boundaries for himself to prevent negative behavior. ⠀⠀ ⠀⠀⠀⠀⠀ I am excited to have him as my featured professional hacker because we all have a version of Tony inside us. His story is all about finding your own ways to persevere and build strength.⠀ ⠀⠀ And since the whole moral of the story is to create frameworks for a sustainable and active lifestyle Tony is giving us a workout schedule to try out this week!⠀ ⠀ Watch his interview on IGTV and get your hands on the workout schedule on my IG stories! ⠀ ⠀ NOW TELL ME, doesn’t it feel like when he is sharing his story he is taking the words out of our own mouths?!
I do not own a six-pack, nor a skinny body - they are kinda mentally expensive. ⠀ ⠀ I do not engage in detox/paleo/keto/low-carb diets - they are crucial for some people, but unnecessary for most.⠀ ⠀ I do not work out every day - recovery is the key to keep on moving.⠀ ⠀ I do feel the pressure to fit into the female personal trainer stereotype - but I also don't because I believe my coaching is much more than working you out, giving you a diet, or telling you to sweat your heart out. ⠀ ⠀ What I believe in and help my clients with is to find a healthy routine that suits their lifestyle, their personality, and their body. There is no point in doing what others do or tell you to do.⠀ ⠀ So let me do me, and I encourage you to do you!