Nicole Piller Pilates & Yoga Studio

MONDAY SPOTLIGHT: BALANCED SHOULDERS: Monday, June 15: 6:15 – 7:45 pm: Cost $50 + HST
EARLY BIRD PRICING: $44 + HST (Registered & paid by June 1)

The workshop will be offered as a hybrid of in person at the studio and
online via zoom. A recording of the workshop will be sent to all - LIFETIME
ACCESS- for those who cannot make it on June 1, and to revisit as often as you like.

Do you have a tight neck, stiff shoulders, or limited range of motion in your shoulders / arms? Experience the power of touch, imagery and movement exercises
to restore balance and ease for stronger, pain free movement in these areas.

In this 1.5-hour long workshop we will learn:

• The design of the scapula, clavicle and humerus and how they move together

• How thoracic mobility supports movement in the shoulder girdle

• Quick and easy practical tools (ball rolling, touch, and movement exercises) to help improve ease and range of motion in the shoulders and upper spine– even for those
who have frozen shoulder or impingement

• Easy exercises/ movement to train the rotator cuff muscles effectively

For information DM me, or email: [email protected]

💊

In memory of my beloved Pilates teacher Dianne Miller. She was a force of nature, a fierce protector of the classical pilates lineage, and bubbled over with joy, passion and enthusiasm:

Her love of learning, teaching and endless pursuit of knowledge shaped the teacher and mentor I am today.

Thank you with all my heart Dianne. You truly brought mind, body and heart to all your teaching. Your spirit lives on. RIP

❤️ ❤️

Healthy & Aligned KNEES!

Offered as a hybrid in person at the studio (Coxwell & Danforth) and online via zoom- life time access to the recording will be sent to all!

Monday, November 24: 6:15 – 7:45 pm: Cost $50 + HST

EARLY BIRD PRICING: $43 + HST (Registered & paid by Nov. 15)

Oh, those knees! They must be flexible, stable, and strong to move us through space, meet ground forces from below and carry up to several times our body weight when we climb stairs or run. Tension and
incorrect alignment or training can cause imbalances in the muscles or strain in the ligaments of the knees.

In this workshop you will learn:

• Design & functions of the knees
• Biomechanics of the knee (feet and pelvis) in walking to create better stability and effortless movement
• Therapeutic exercises for the patella (kneecap)
• Many easy & simple tools and exercises you can use in just minutes a day
to increase proprioception, lubrication, flexibility, force absorption, stability and
strength in the knees

DM me or email me if you are interested:
[email protected]

FEET FIRST!

Monday Night Spotlight Series is Back!

The first workshop will be on the Feet on Monday, May 12 at 6:15 – 7:15 pm.

Offered as a hybrid of in person at the studio and online via zoom. A recording will be sent out to all and available to view for one month.

Cost: $40 + HST. EARLY BIRD PRICING: $35 + HST (Registered & paid by May 1)

The feet are our foundation to the earth and the first part of the body in contact with the floor when we stand and move through space, acting both as a supple base and rigid spring that propels us forward with each step.

When you improve the communication of the feet with the rest of the body, improvement will carry over into other sports , physical activities and everyday activities such as walking.

The workshop will draw upon many modalities (proprioception/ strengthening and mobilizing techniques, release work with balls, Franklin Method®, Pilates, Yoga, ELDOA, Myofascial Stretching) with the goal to offer easy take away tools that will improve the muscle strength and support, fascial health and bone rhythms of the feet.

If you cannot make it in person or online via zoom, a recording will be sent out to all and available for replay for one month.

Monday night Spotlight series is back! The first one offered this year covers our fabulous feet.🦶

Mon. May 12: 6:15 - 7:15 pm (offered in person at the studio and online via zoom - a recording will be sent out to all and good to review for one month). Cost $40 + HST. EARLY BIRD PRICING: $35 + HST (Registered & paid by May 1)

The workshop will be filled with movement, some imagery and embodied anatomy. Different modalities will be used (release work with balls, Franklin Method, yoga, pilates, Myofascial Stretching, proprioception/ strengthening and mobilizing techniques) that will give you easy take away tools you can use any time (in minutes a day) to improve posture, movement (from walking to sports specific training), and general well-being.

If you cannot make it in person or online, a recording will be sent out to all and available for one month.

For more information direct message me or email me at:
[email protected]

🧘‍♂️ 💖

NEW 6 Week ELDOA / MFS Class Series

Feel your muscles glide and your backbone slide with Myofascial stretches and Spinal ELDOA’s. Over the course of 6 weeks, we will build factors of progression for spinal ELDOA’s for each area of the spine and Myofascial stretches for nearly every part of the body from toes to fingertips!

Some of the many benefits include:

• Reduced compression in your joints
• Improved posture, muscle tone & function
• Increased body awareness & proprioception
• Improved function of organs
• Increased blood flow and mobility of water in the body
• Decreased recovery time from injury

Dates/Times:
Wednesday October 23, 30, November 6, 13, 20 & 27: 6:30 – 7:15 pm

Location:
Nicole Piller Pilates & Yoga Studio: hybrid of in person at the studio or join online via zoom. Space is limited to 5 people coming in person to the studio, unlimited space online.

Cost: $225 (HST included). Early Bird Pricing: $198 (registered and paid by October 9). *Includes recordings of classes that will be sent out to all participants (good for 7 -10 days). Final recording will be sent to all participants and yours to keep!

Studio is located at Coxwell & Danforth.
For more information email: [email protected]
or message me

QBS reunion! Healing comes in many forms. This weekend , it was the community of amazing and beautiful people, and our beloved house mother “Mrs. K”. Balm for the heart and soul.

What happens when you leave your family of origin, go off to ballet school (some as young as 11 years old), live in a residence with all these people and the crazy world of professional training for ballet? Well…. LOTS happens…. I’ll be out of my allotted word count to recount it all 😉.

BUT, These people become your family. Some of these souls were my resource, my “life raft”. This bonding brought us together in laughter, tears, love, sometimes anger and other emotions…. But we always have had each other’s backs. I love you all. Thank you, thank you and thank you for being a part of my life.

❤️ ❤️ ❤️ 💕

Join for a Mini R & R retreat to Restore & Rebalance the mind & body. EARLY BIRD PRICE ENDS March 28)

Where: Online (recordings available to all and yours to keep for lifetime access) or In person at the studio. Additional bonus classes and recordings to do will be sent to all and yours to keep!

Dates/Times:

Sun. April 7: Noon - 2:00 pm

Mon. April 8: 5:00 – 6:00 pm

Wed. April 10 : 7:00 – 8:15 pm


Cost: EARLY BIRD PRICE $135 + hst (Registered and paid by March 28). Regular pricing (after March 28) is $165 + hst .

This 3 day mini retreat is an opportunity to come together and experience different tools and practices, to regulate the nervous system to help with stress (and / or held trauma in the body), reduce anxiety, reconnect with yourself – and others, and help reset and rebalance the mind, body, and spirit!

The retreat will be a combination of lecture, somatic practices, breath work, short somatic based yoga practices for all levels, guided meditation, and reflective prompts.

Somatic practices can be tools you use in the moment ( can take literally 2 mins), that can help with feeling big emotions and overwhelm. Over time, weaving these practices into your every day habits can rewire your nervous system and help come into relationship with anxiety and other big emotions so they don’t take the drivers seat. Research and personal experience has shown that this slow healing is subtle, deep, and sustainable. It’s not a quick fix, but it lasts.

For more information, message me or email me at: [email protected]

For detailed information on exactly what you will get from this mini retreat, message or email me and I will send a breakdown of the content and bonus materials.
materials.
🧘‍♀️




❤️

Profound Lessons from Radical Acceptance

1. The illusion of "not enough": We often chase an elusive ideal, feeling like we're never good enough, smart enough, or successful enough. Radical acceptance helps us see through this illusion and discover our inherent worth, just as we are.

2. The power of self-compassion: When we treat ourselves with the same kindness and understanding we offer to others, we foster inner peace and resilience. Brach guides us through practices to cultivate self-compassion, a powerful antidote to self-criticism.

3. Befriending your emotions: Our emotions, even the uncomfortable ones, hold valuable information. By learning to accept and understand them without judgment, we can gain valuable insights into ourselves and our needs.

4. Letting go of the struggle: We often exhaust ourselves trying to control the uncontrollable. Radical acceptance teaches us to let go of the fight, allowing us to experience life with greater openness and ease.

5. The transformative power of mindfulness: By cultivating present-moment awareness, we can break free from the cycle of rumination and self-judgment, leading to greater peace and clarity.

6. Building loving connection: When we accept ourselves fully, we open ourselves to deeper, more authentic connections with others, fostering a sense of belonging and community.

7. A lifelong journey of discovery: Radical acceptance is not a destination, but a continuous practice. As we learn and grow, we deepen our self-understanding and embrace life with greater openness and love.

"Radical Acceptance" is more than a self-help book; it's a roadmap to inner peace and a more fulfilling life. It's an invitation to embark on a journey of self-discovery, where you learn to embrace your authentic self with kindness, compassion, and acceptance.

Book: https://amzn.to/49JljxF

You can get the FREE AUDIOBOOK (when you Register Audible Membership Trial) using thesame link above.

Join for a Mini R & R retreat to Restore & Rebalance the mind & body.

Where: In person at the studio (space is limited for those joining in person), or you can join virtually via zoom. If you cannot make it virtually or in person, the recordings with bonus material, will be sent out to all and yours to keep for life!

Dates/Times:

Sun. April 7: 10 am – Noon

Mon. April 8: 5:00 – 6:00 pm

Wed. April 10 : 7:00 – 8:15 pm


Cost: EARLY BIRD PRICE $135 + hst (Registered and paid by March 28). Regular pricing (after March 28) is $165 + hst .

This 3 day mini retreat is an opportunity to come together and experience different tools and practices, to regulate the nervous system to help with stress (and / or held trauma in the body), reduce anxiety, reconnect with yourself – and others, and help reset and rebalance the mind, body, and spirit!

The retreat will be a combination of lecture, somatic practices, breath work, short somatic based yoga practices for all levels, guided meditation, and reflective prompts.

For more information, message me or email me at: [email protected]

For detailed information on exactly what you will get from this mini retreat, message or email me and I will send a breakdown of the content and bonus materials.