Instagram story viewer> @squeakychrista> Tagged

Squeaky Christa

@squeakychrista

434

followers

329

following

Energetic hard working wife & mom.

POSTS STORIES REELS TAGGED

We’re thinking about bringing African dance classes back, and we want to hear from YOU! Who’s ready to move with us again?

And we don’t have to wait to come together!

DRUM CAMP IS TOMORROW!

Saturday | 11 AM–12 PM
📍 The Empowerment Center | Portsmouth, VA

Youth $15 | Adults $20 | Family $25

Come spend part of your Saturday with us. Good rhythms, good people, and plenty of room to learn!

#TheDAYProgram #AfricanDance #AfricanDrumming #DrumCamp #CultureAndCommunity PortsmouthVA 757

28

2

Your peace deserves more than the moments you have left over.

This week, we’re practicing THE HUM—a simple way to slow your breathing, feel the vibration, and reconnect with your own rhythm.

No special setting. No perfect moment. Just a breath, a hum, and a little time for yourself.

Make it familiar now, so your body recognizes it later.

And if watching this makes you want to experience a little of this for yourself, imagine what we could create together!

From drumming and ARTZ to yoga, breathwork, and mindfulness, The DAY Program creates experiences tailored to your group, your space, and your intention.

Ready to create your own experience?

Send us a DM or tap the link in our bio. Let’s make it happen!

#TheDAYProgram #ThisWeekWePractice #TheHum #Drumming #Breathwork

5

0

One thing I love about drumming is that you don’t just hear the sound. You can feel it.

But you don’t need a drum to experience vibration. You have your own voice!

THIS WEEK, WE PRACTICE… HUMMING!

Not singing. Not trying to sound good. Just giving our exhale a sound and paying attention.

Try a gentle “mmmm.” Notice where you feel it. Change your pitch a little. Does anything shift?

Maybe you notice the vibration. Maybe the sound helps you stay focused on your breathing. Maybe you discover something you’ve never really paid attention to before.

That’s what we’re exploring this week.

This week isn’t about trying to feel a certain way. It’s about getting curious about what happens when we add sound to our breath.

Now I’m curious! Did you feel your hum in your lips, your face, your chest, or somewhere else?

Tell us in the comments, save this post to practice throughout the week, and share it with someone who could use a little more rhythm in their day.

Want to bring the power of breath, sound, and rhythm to your next gathering?

The DAY Program creates customized wellness experiences for individuals, groups, organizations, and special events.

Let’s create an experience that fits your needs!

🌐 www.thedayprogram.net
📩 thedayprogram@gmail.com

Make it familiar now, so your body recognizes it later.

#ThisWeekWePractice #TheDAYProgram #Humming #MindfulLiving #mindbodyconnection🏋🏾‍♀️

6

1

It’s good to see more of us intentionally making time to prioritize our peace, rest, and well-being. And I’m here for ALL of it!

A special thank you to Christa for creating space for these ladies to slow down, relax, and enjoy two days of intentional rest.

Because making time for ourselves shouldn’t be the exception. It should be part of how we live.

✨ Your peace deserves a place on your calendar, too!

Whether it’s a gathering with friends, a special celebration, or a wellness experience, The DAY Program can help you create space to reconnect, recharge, and simply BE.

Ready to create your own experience? DM us and let’s make it happen!

#TheDAYProgram #BlackWomenWellness #IntentionalRest #HamptonRoadsWellness #WellnessExperiences

33

2

ON THIS DAY, WE HONOR A FREEDOM FIGHTER VIRGINIA EXECUTED.

October 10, 1800 | Richmond, Virginia

America has a history of doing ugly things, then reframing the story so the people who fought back look like the problem.

Virginia’s public-school history materials have emphasized how Gabriel’s fight for freedom frightened white Southerners, rather than the brutality of the racist system that enslaved Black people and executed those who resisted.

That’s how history gets reframed. We’re taught to sympathize with those who upheld slavery, while those who fought for freedom become the threat.

Gabriel was an enslaved Black blacksmith who could read, write, organize, and lead. He planned to seize Richmond and demand freedom. His movement even planned a flag bearing the words “Death or Liberty.”

Virginia executed him for organizing that fight.

Patrick Henry declared, “Give me liberty, or give me death.”

Gabriel pursued that same liberty.

One man’s resistance became patriotism. Another man’s became a crime.

Richmond began honoring its revolutionaries with a monument in 1858. It took another 163 years to honor Gabriel alongside other Black freedom fighters on a Richmond monument.

If we’re going to celebrate those who fought for freedom, shouldn’t we also honor those who fought for freedom from the very people we’re celebrating?

Our ancestors weren’t simply victims of history. They were organizers, strategists, leaders, and freedom fighters.

We have always fought back. That’s the history we must never forget.

#OnThisDayWe #GabrielsRebellion #BlackResistance #VirginiaHistory #TheDAYProgram

23

1

PRACTICE CHECK-IN: THE LONGER EXHALE

How many times have you used it this week?

Try it when you’re rushing.
Before you respond too quickly.
When somebody gets on your nerves.
Sitting in traffic.
When your shoulders tense up.
When your mind starts running ahead of you.

Exhale first.
Inhale gently.
Then let the exhale be a little longer.

If counting helps, try 4 in / 6 out for a few rounds.

The goal isn’t to never get activated.
The practice is noticing it sooner and knowing what to do next.

Make it familiar now, so your body recognizes it later.

#TheDAYProgram #ThisWeekWePractice #LongerExhale #Breathwork #SelfRegulation

5

0

Practice check-in. 🖤

On October 1, we started with one simple practice:
6 counts out. 4 counts in. 5 rounds.

Have you tried it yet?

If you have, what did you notice?
If you haven’t, your breath is still there when you’re ready.

The goal isn’t to do it perfectly. The practice is remembering to return to it when you need it.

Maybe before a hard conversation.
Maybe when your mind won’t slow down.
Maybe before sleep.
Maybe in the middle of a moment that feels like too much.

Make it familiar now, so your body recognizes it later.

Tell us in the comments: When did you reach for the longer exhale this week?

Save this practice and come back to it.

And if you want to practice with us, join us for Night Reset, our weekly online breath circle, or book a private breathwork session for your family, friends, or group. Link in bio.

#TheDAYProgram #ThisWeekWePractice #Breathwork #MindfulnessPractice #NightReset HamptonRoads

5

0

Let’s Go Son! #baysidemarchingband #baysidemarchingmarlins

259

0

New month. New practice.

For October, I want us to do more than just talk about wellness. I want us to practice it.

Each week, I’ll share one simple practice you can actually use in real life.

We’re starting with the longer exhale.

Try it this week—in ordinary moments, not just the hard ones.

Make it familiar now, so your body recognizes it later.

Save this one so you can come back to it this week. And if you try it, let me know what you notice.

#TheDAYProgram #Breathwork #Mindfulness #SelfRegulation #BreathAwareness

6

1

This is what perseverance sounds like.

Horizon , James and Nairo weren’t the only youth who joined us for Saturday drumming classes. But they were the ones who stayed with it — showing up, learning, practicing and persevering all the way to the culminating performance.

And when it was time to perform, they weren’t standing there alone.

Bobby stepped in to support Horizon on the dunduns, Kam held it down in the center, to help these young drummers have their moment.

That’s what community looks like.

A huge thank you to the parents who supported the journey, our ensemble who came through to assist, Marie St. Claire, Gabe Diaz and his staff, and everyone who helped make A DAY of ARTZ & Culture such a phenomenal experience.

This is bigger than learning a rhythm.

It’s what can happen when young people are given the time, instruction, encouragement and opportunity to keep going — and a stage to show what they’ve learned.

Imagine what 12 weeks of rhythm could build in your youth program.

#TheDAYProgram #YouthDevelopment #CulturalWellness #CommunityThroughRhythm

21

0

THE MOMENT PASSES.
THE RHYTHM CONTINUES. What if a moment doesn’t end when it’s over?

Energy changes form.
Rhythm travels.
What we experience becomes part of what we carry forward.

African Landing was a reminder that history is not only behind us. Its influence is present—in our gatherings, our movement, our rhythm, and the meaning we choose to create now.

The moment happened.
The energy continues.

Thank you to everyone who participated, shared their energy, and became part of the experience.

#TheDAYProgram #AfricanLanding #RhythmAndWellness #HamptonVA

27

0

Every experience begins before it happens.

First, there’s a thought.
Then a vision.
Then intention gives it direction.

Her vision was a Coming to America birthday celebration. And when the rhythm entered the space, the idea became something people could see, hear, move with, and experience.

That’s the energy we love bringing to private events.

GOT THE VISION? WE’VE GOT THE RHYTHM.

#TheDAYProgram #PrivateEvents #RhythmAndWellness #HamptonRoads

21

2