Day 13 of the 14 Day Meditation Challenge.
Most of us are familiar with the phrase; you become your thoughts. Positive thinking or a positive mindset comes easily for some and a challenge for others. Today’s mindful meditation will allow us to focus on positivity and noticing how it feels in ou...

Day 14 of the 14 Day Meditation Challenge.
In this final meditation, we will give gratitude for ourselves and extend it to others, including the universe. When we are grateful, we live a happier life.

Give me 5-minutes and I will give you an ab workout that will challenge your core and leave you feeling the effects the next day!

Using a BOSU ball we cycle through 5 of my favourite BOSU exercises for a quick abs workout.

Do this after a strength workout, a run or walk, or just because.

Pl...

Feeling dull? Need a little spark in your day? This short yoga practice will help to energize and re-invigorate so that you may return to life with an extra skip in your step. Have any props you might have on hand (blocks, straps, bolsters, and cushions... or books, belts, towels, tea towels, fol...

This meditation decreases overwhelm and get us back into our bodies. Use it when the outside world feels too much or when you need that little extra connection to YOU!

Tools: a mat if you're on a hard surface

This quick ab workout is perfect for beginners to intermediate. This is a full follow-along home ab workout, using no equipment.

Also recommended for people who have sore shoulders and can't plank.

Whether you are looking for stronger abs for better posture, to decrease low back pain, to tight...

Strengthen your lower back with this 10-minute strengthening workout for the lower back.

This workout is designed to target the deep core muscles, low spine and glutes.

Best done 3-4 times a week, and feel free to add this little gem of a workout after your regular workout, or any time other ...

15-Min low impact cardio workout, knee & low back-friendly, programmed for anyone over 50.

If you've only got 15-min this low-impact workout will deliver!

Or add on a strength workout afterwards to hit it all in one workout.

I've made this knee & low back-friendly by limiting the squats and ...

We have our very own powerful tool with us at all times - our breath. It can calm, it can rebalance, it can clarify. Join me as we breathe together and experience the capacity of healing in this simple act.

A must-watch if you are new to Pilates, as well as new to our Pilates classes. This follow-along workshop will teach you proper alignment for standing, seated and supine positions, as well as how to get your neck shoulders and pelvis in proper alignment.

Suggested props - block, pilates ball, f...

Day 1: Learn a couple of my favourite ankle and knee mobility drills and why they are important for future workouts. Afterwards, we finish off with some stretches for the quads and hamstrings, while diving deep into the hammies with a special stretch & release technique.

Tools: yoga tie

Day 2 - Open up your hips with this short series targeting the adductors and hip flexors.

Tools: nothing

Day 3 - This low back series focuses on the spinal range of motion, spinal rotation, as well as stretching the low back, glutes and piriformis.

Tools: nothing

Day 5 - Relax and ease neck and shoulder tension with this easy-to-perform series.

Tools: a pillow to sit on (or a chair if that's more comfortable for you) and a yoga tie

Improve your shoulder and thoracic spine mobility, while stretching everything in the upper body - from your forearms to your neck, to your spine to your pecs.

Tools: a pillow to sit on, or a chair if that's more comfortable for you.

Welcome to Day 1 of our Move Better Challenge!

Today's focus is on our legs. We will start out with mobility drills for the ankles and knees (which will help you squat better), followed by hamstring and quad stretches. I also introduce one of my favourite techniques to stretch the hamstrings - ...

Day 2 is all about our hips! Starting with some of my favourite mobility drills for the hips, and then finishing off with some deep stretches for your hip flexors.

FYI: tight hip flexors can contribute to low back pain by creating an anterior pull on the pelvis known as an anterior pelvic tilt....

Day 5 is all about your neck and shoulders. You will perform a gentle series that will lengthen the sides of the neck, as well as deeper stretches for the internal and external rotators of our shoulders.

This series is all done seated, so I recommend a cushion or pillow to sit on (especially if...

Day 4 is all about your thoracic spine (t-spine) and the opposing muscle group, your pecs.

And... this is probably one of the most important videos in this series too. A majority of shoulder, neck and low back pain is actually caused by a tight t-spine and shortened pecs.

In this series, you'...

Looking for a 10-minute ab workout using only your stability ball? Well... look no further because this workout will hit the abs in under 10-minutes, using only your ball.

I will also be completely honest with you, I felt my abs for a few days after this workout 😁.

It was awesome!

Tools: sta...

This is the perfect mobility series to do if you're tight, inflexible and are over the age of 40.

I hit all the major joints and muscles, with extra emphasis on the hips and thoracic spine (t-spine).

When's the best time to do this series?
✅ Before or after a workout
✅ Before bed
✅ In the morni...

We've been there: the pros and cons lists, the sleepless nights, tossing possible scenarios over and over in your mind. We have so many decisions to make daily and it can get exhausting. This meditation helps to connect you back to your own inner North Star - your personal compass to guide you to...

Roll out your muscles with this 15-min foam rolling workout for the lower body. Great for runners, and those who want to stretch the muscles and fascia, and increase their flexibility and mobility.

Tools: foam roller

On Day 1 of the 7-Day introduction to Qi Gong series, we will be working on the basics of the basics. How to do a Qi Gong stance, how to do basic abdominal breathing, and how to get rid of all the negative energies in your body.