In Balance Pilates Studio

What an incredible day at the ADAPT Expo & Ottawa Inclusive & Para Sport Expo! 💛

I’m feeling so grateful to have been a vendor at this truly inspiring event hosted by BuildABLE at Carleton University. From the moment the doors opened, the energy was amazing — innovators, healthcare professionals, adaptive fitness leaders, caregivers, creators, community organizations, and people with lived experience all coming together in one space to celebrate accessibility, inclusion, and adaptive living.

I had the opportunity to connect with so many wonderful people — familiar faces from my past, current colleagues, and inspiring new connections.

Massive gratitude to Kyla MacGinnis & Catherine Bennett for hosting the Adapt Expo, a constant reminder to me just how fortunate our city is to have women like them leading with such passion, vision, and heart. These women are absolute powerhouses in our community, and I’m so honoured to have been part of this event alongside them.

One of my favourite things about events like this is the reminder that community matters so deeply. There is something incredibly rewarding about gathering with people who genuinely want to make life more accessible, inclusive, supportive, and empowering for others.

Thank you to everyone who stopped by my table, shared stories, asked questions, connected, and supported my work. My heart is very full today. 💛

A extra treat, my kids came with me to help out and support and family stopped by too!

Ottawa truly showed up.



AdaptiveLiving OttawaCommunity CommunityConnection NeuroRehab Pilates OccupationalTherapy Physiotherapy WomenWhoInspire AdaptiveFitness InclusionMatter

Lately, I’ve been coming back to something simple but powerful: resetting your focus.

Whether you’re juggling work, family, or just trying to carve out a little time for yourself, your attention is your most valuable resource. When you learn to guide it, everything feels more manageable.

So I created a Reset Journal Page + Quick-Action Checklist for you — something you can return to anytime you want to focus on your reset.

Reset Your Focus – Quick-Action Checklist

Train Your Mind to Stay Present and Productive

Use this checklist to reduce distraction, strengthen concentration, and bring more presence into your work and daily routines.

Step 1: Clear Your Focus Zone
☐ Close all tabs or apps you do not need right now
☐ Put your phone in another room or on silent for a short block of time
☐ Remove physical clutter from your immediate workspace

Step 2: Set a Single Intention
☐ Choose one task to focus on for the next 15–30 minutes
☐ Say to yourself: “This is where my attention lives right now.”
☐ Write down your top three tasks for the day and rank them

Step 3: Practice Single-Point Attention
☐ Work on one task without switching until your timer ends
☐ Gently bring your mind back each time it wanders
☐ Pause for a slow breath before returning to the task

Step 4: Use Mindful Breaks
☐ Take a short movement break between tasks
☐ Step outside or look away from screens for a few minutes
☐ Drink water or stretch to reset your body and mind

Step 5: Protect Your Attention
☐ Turn off nonessential notifications for a focused work block
☐ Set boundaries with people around you if needed
☐ End your day by choosing tomorrow’s top three priorities
✨ Try pairing this with a few minutes of gentle movement or breathwork — it makes a big difference.

You’re Invited 💫

I’ll be at the Adapt Expo this Saturday, May 9 from 10–3, and I would love to see you there.

Come by, say hello, and grab a little surprise gift I’ve put together for you. If you’ve been curious about what I’ve been working on lately — from Neuro Pilates to my online programs — this is a great chance to connect in person.

This month I’m launching a new Small Group Pilates series in my NEW home studio — and I couldn’t be more energized about it. 🥰🏡💐🎁

There’s something powerful about starting small and building intentionally.

Small, focused, intentional.
They’re capped at four participants.

Why?

Because real strength is built with attention.
With consistency.
With community.

The upcoming 4-class series (February–March) is designed to help people:

• Rebuild routine
• Improve strength and mobility
• Reduce stress through breathwork
• Reconnect with their bodies
• Stay accountable in a supportive environment

We’ll be running:

Mondays at 6:00 pm
Wednesdays at 10:30 am
Fridays at 10:00 am

Participants can commit to one stream or mix days to suit their schedule.

As someone who has spent over 25 years teaching Pilates, and who now works in neuro-focused rehabilitation alongside running my studio, I’ve seen firsthand how transformative consistent movement can be — not just physically, but mentally and emotionally.

This next phase feels focused. Intentional. Grounded.

If you’re local and interested in joining, or know someone who would benefit from a small, high-quality movement environment, feel free to reach out.

Let’s build strong bodies and resilient minds — one week at a time.

Special Valentine’s Offering 💕

📅 Saturday, February 14th at 3:30 pm

A Zoom Mat class designed to help you feel strong, grounded, and connected — the kind of class that reminds you just how capable your body really is.

Consider it a love letter to yourself.

This chapter feels bold in the best way — intentional, self-led, and deeply rooted in strength. I’m so proud of this space, this work, and the people I get to share it with.

If you’re ready to move with purpose, reconnect with your body, and invest in yourself, I’d love to work with you.

Links to book and sign up are below.

✨Valentine's Day Class - sign up here!

Valentine's Day Class 3:30 pm EST

https://bookme.name/LisaKhera/lite/valentines-day-pilates-class

Join us this weekend for the best house, jungle , DnB music campout festival.

1 hour from Ottawa - see you there

WORKSHOP SPOTLIGHT: FLOWING PILATES with LIQUID DRUM & BASS
Black Rabbit Campout, Aug 29-31
WORKSHOPS on SATURDAY at the HILLTOP
👉4 EASY PAYMENTS of $48!
Ticket link in bio

Guided by Lisa Khera | Sound by Bassmati

Take 45 minutes to reconnect, reset, and move with intention.
This all-levels Pilates flow is designed to open your body, calm your mind, and deepen your breath — no experience needed. You’ll move through a sequence of flowing, grounding exercises with Lisa Khera (In Balance Pilates) set to an uplifting liquid drum & bass set by Bassmati, blending mindful movement with deep, soulful beats.

Expect to leave feeling centered, relaxed, and fully in the moment to embrace the rest of your weekend.

What to bring:

A mat or towel to lay on

Water

All bodies welcome. Just come as you are — and let the music and movement carry you. 🖤✨

Best sunsets with my babes 🌅💕🥰😍

🌅 Sunset, Sound & Stillness 🌅

Last night, I recorded a very special sunset meditation at Sandbanks Beach — just me, the waves, the wind, and the golden light of the setting sun. ✨

It’s called Visualizing Stress as a Storm — a calming guided meditation to help you release tension and reconnect with peace. 🌊🌬️

💌 If you’re on my email list, check your inbox today! This gift is waiting for you — I hope you take a few minutes to soak it in.

Not on the list yet?
Come join me and be the first to receive free meditations, mindful movement, and beautiful moments like this delivered right to your inbox. 💗

👉 https://sendfox.com/inbalancepilates

Let this be your reminder to pause, breathe, and let the storm pass.