In Balance Pilates Studio
39 Naismith Cres. K2L 2K7 Kanata, ON, Canada

Let’s get writing! Download the Creative Writing Prompts PDF here: ... https://dl.bookfunnel.com/iktfth2jvi

https://www.facebook.com/inbalancepilates/videos/10165031846585128/?d=n

https://www.facebook.com/874450127/posts/10165031602960128/?d=n

Join us today at 12 pm EST on Clubhouse Health Talk for Women: Power Hour Elisa Kurylowicz Kristy Lewis Jewelia Orlick Sarah Roberts In Balance Pilates Studio

WE WORK 24 HOURS AROUND THE CLOCK. Well, not us the humans at In Balance Pilates (we need our coffee breaks and weekends spent enjoying family time). But more so the *systems* behind our brand work 24/7 so that you get quick delivery of your DIGITAL products as fast as possible. ... Here's how it all happens: if you have a Wordpress website and woo commerce it's SUPER easy to sell your digital products and offers. You don't need to learn another course platform unless you want to. Want to try this system for yourself? Send us a DM and we'll send you the link to our #1 product right now. Healthy Brain & Optimal Posture - online course with Pilates classes, Guided Meditations, Mindset exercises, meal prep/recipe BONUSES and so much more. Go at your own pace with this self-study program. *Don't let the tech stop you from serving your offers to your community, teach what you know and keep the course delivery simple.

For those of you that like to learn on your own and would rather a self-study program rather than the group experience - Breathe Into Calm has a self-study option. Get it here: https://inbalancepilates.ca/membershi/membership-checkout/... Breathing Exercises, Visualizations, and Posture Exercises to go from feeling chaos to calm.

Do these numbers motivate you more? Which are your faves? Nav and I are currently doing Morning Meltdown 100 Daily workouts. I have also added the 9 mins Controlled Stretch program they have added a short dynamic stretch and the daily Meditations found in Unstress. ... BOD - it's so worth the $119 for the entire year! We get so much out of it DAILY!!

Lisa Khera is the owner of In Balance Pilates, best-selling author, Pilates, PiYo, and Barre instructor in Ottawa, ON, who specializes in offering online support for those with persistent post-concussion symptoms. Creator of the online breathing and posture program called Breathe Into Calm and Healthy Brain & Optimal Posture which offers at-home Pilates, Mindset, Meditation, community, and support. Lisa was a co-author in the best-selling book called Women Who Inspire her ...story of resisting things in business until a concussion forced many changes and life lessons. Get the free Gratitude, Goals, Pilates, and Posture training and check out her submission for the book Celebrating 365 Days of Gratitude - the Community Book Project. Lisa offers online programs and Pilates sessions online, learn more at Concussions Anonymous on YouTube and @Lisa Khera. www.inbalancepilates.ca

FACES Ottawa Favourite Pilates Instructor VOTING POLLS ARE NOW OPEN & If you would like to vote: Scroll down passed the sponsorships where the topics are listed ... 1) CLICK ON THE LINK BELOW 2) SCROLL DOWN & SELECT Health & Wellness 3) SELECT Pilates Instructor 4) VOTE " Lisa Khera"

GRATITUDE, GOALS, PILATES, & POSTURE Sign up and get this free training sent to your inbox. See link in bio to get the training. ... https://www.subscribepage.com/o4n6s0 Join Lisa Khera, Best-selling author & Owner of In Balance Pilates - online Pilates, Breath work & support for people with brain injuries. Founder of Breathe Into Calm & Healthy Brain + Optimal Posture online programs. I help people go from chaos to calm with Breathing Exercises, Visualizations & Posture Exercises. https://inbalancepilates.ca/breatheprogram/ I've shared my top tips on how to be productive & positive through post-concussion healing on a talk show here: https://www.facebook.com/874450127/posts/10161233726120128/ Also on our YouTube channel here: Concussions Anonymous https://www.youtube.com/channel/UCK5yIfel2QX8HCKs9c3OKew Subscribe to our channel! #breatheintocalm #healthybrainandoptimalposture #inbalancepilates #onlinesupport #postconcussionhealth #nomoreheadaches #headacherelief #sandbanksbeach #workonline #workfromhome #remoteworking #beachlife #lovemyboys #lovemyboys #myhusbandisthebest #love #lovepilates #stottpilates #stottpilatesinstructor #tiffanyblue #lovemyfamily #entrepreneur #entrepreneurlife #ottawabizowners #pec #princeedwardcounty #winonrepeat #goteam #ichoosejoy

Have you downloaded our gift yet? It's full of ideas for Gratitude, Goals, Pilates, and Posture. Add daily GRATITUDE to your list of daily health habits. Watch the video and download the workbook to get you on the positive attitude track! Enter your name & email for instant access:... Gratitude, Goals, Pilates & Posture https://www.subscribepage.com/o4n6s0

STRESS LESS Join us for this online self-care workshop. Go to www.inbalancepilates.ca to sign up. Add fitness, Pilates, posture, visualization, community, and support for daily wins.... Make self-care a priority to allow for more freedom and optimal health. We meet online via zoom to take part in this informative workshop. Learn tools that you can use daily to get into a routine of taking care of yourself, making your health a priority, and getting the support you need to stick to your goals. In this, 2-hour workshop you will learn how to incorporate Pilates, posture, fitness, visualization, mindset, affirmations, and you will get the support to make it a daily priority. This is just for you if: you are tired of being in the same pain time and time again you are lacking direction on a daily method of operations for your optimal life you are feeling stressed over and over again about dealing with the same continual issues holding you back your body is feeling stiff and full of tension you want to add ways to feel productive and positive Get your spot here: https://inbalancepilates.ca/product/self-care-workshop/ #breatheintocalm #healthybrainandoptimalposture #inbalancepilates #onlinesupport #postconcussionhealth #nomoreheadaches #headacherelief #sandbanksbeach #workonline #workfromhome #remoteworking #beachlife #lovemyboys #lovemyboys #myhusbandisthebest #love #lovepilates #stottpilates #stottpilatesinstructor #tiffanyblue #lovemyfamily #entrepreneur #entrepreneurlife #ottawabizowners #pec #princeedwardcounty #winonrepeat #goteam #ichoosejoy

Feature Interview With Nicole Yeates A severe Traumatic Brain Injury (TBI) at age 16 changed Nicole’s life forever. Medical opinion did not offer much hope, ...with a 30% chance of survival, and predictions of survival meaning a life in a vegetative state or, at best, relegated to a sheltered workshop. Such negativity can become overwhelming, can make a person stop trying or lose hope for a positive future life. Nicole used that negativity as a passionate motivator to ‘prove those Doctors wrong!’ Nicole believes maximal healing from brain injury is about much more than anatomy and physiology, and Holding On To Hope has been set up to assist others to reach their highest potential. Nicole studied Rehabilitation Counselling at Griffith University, and graduated in 2005. Since that time, she has worked in the occupational rehabilitation industry. She is also an accredited Mediator. Today she works as a Rehabilitation Consultant, assisting people with physical and psychological injuries through the rehabilitation process and toward suitable employment. Visit her website here: https://www.holdingontohope.com.au/ Join Lisa in the next round of Breathe Into Calm - go from feeling chaos to calm with Breathing Exercises, Visualizations & Posture Exercises. https://inbalancepilates.ca/breatheprogram/ Do Pilates at home with the online course Healthy Brain and Optimal Posture https://inbalancepilates.ca/healthy-brain-optimal-posture-/

Who’s excited for Christmas & the holidays?? Join us for the 12 Days of Christmas Giveaways going down in the Facebook group: @inbalancepilatescommunity ... https://www.facebook.com/groups/577269179145752/?ref=share Invite your friends! Join the group and get ready for the first day on December 14 - 25 for 12 days of FUN & gifts.

SELF CARE You are invited! Join our online self-care workshop.... Add fitness, Pilates, posture, visualization, community, and support for daily wins. Make self-care a priority to allow for more freedom and optimal health. We meet online via zoom to take part in this informative workshop. Learn tools that you can use daily to get into a routine of taking care of yourself, making your health a priority, and getting the support you need to stick to your goals. In this, 2-hour workshop you will learn how to incorporate Pilates, posture, fitness, visualization, mindset, affirmations, and you will get the support to make it a daily priority. This is just for you if: you are tired of being in the same pain time and time again you are lacking direction on a daily method of operations for your optimal life you are feeling stressed over and over again about dealing with the same continual issues holding you back your body is feeling stiff and full of tension you want to add ways to feel productive and positive Get your spot here: https://inbalancepilates.ca/product/self-care-workshop/

DO BARRE at home! What makes Barre Blend so special? It helps you create a lean, toned physique through a fun fusion of ballet barre, Pilates, and cardio interval training. As a former professional dancer and current fitness instructor, Elise knows how to design the very best barre workouts that also get amazing results! ... Barre Blend is a great low-impact, high-energy program that can help you get a total-body transformation. Here’s how the Barre Blend program works: You’ll do 5 workouts a week over 8 weeks. It’s an ideal schedule for optimal results. The workouts start at 30 minutes and progress up to 40 minutes for a bigger challenge as you get leaner, stronger, and fitter. Elise designed Barre Blend in 4 phases, changing up the moves and level of difficulty every 2 weeks to make sure you keep seeing results. Have you found the Barre Blend program on Beachbody On Demand yet? Once you log in, you should see the Barre Blend tile on your homepage. Or you can navigate to Workouts (top menu) and find the Barre Blend program tile in the workout programs library. Just click through and you’ll see the Overview, Workout List, and Program Materials sections. All of the content is available in English, Spanish, and French. $99 for 1 year membership. You will find Pilates in 21 Day fix, PiYo, Yoga, Turbo kick, weight lifting, cardio, dance and so much variety. Today’s To-Do’s: Try the 20-min Classic Full Body Blend workout in the Barre Blend Workout List on Beachbody On Demand. Then come back and let us know how you did! If you haven’t already done so, review the Get Started Guide in the Barre Blend Program Materials on Beachbody On Demand. https://mysite.coach.teambeachbody.com/ MYSITE.COACH.TEAMBEACHBODY.COM My Site

Welcome! Sign up for our Self-care workshop: https://inbalancepilates.ca/product/self-care-workshop/... Join our free Pilates community in our Facebook group here: https://www.facebook.com/groups/577269179145752/ Get our free VIDEO & workbook training Gratitude, Goals, Pilates & Posture by signing up here: https://www.subscribepage.com/o4n6s0 Enroll in our signature program for Pilates, Meditation, Mindset, Meal Planning, Trainings and support called Healthy Brain & Optimal Posture here: Week 1 Daily Success Exercises Week 2 Breathing Exercises & Mindfulness Week 3 Pilates, Fitness & Optimal Posture Week 4 Daily Pattern Stacking Join anytime! https://inbalancepilates.ca/.../healthy-brain-optimal.../ For Breathwork join our course Breathe Into Calm - get the details here: https://inbalancepilates.ca/breatheprogram/ Keep in touch and stay connected. at In Balance Pilates Studio In Balance Pilates Studio at In Balance Pilates Studio

Meditation Tips It doesn’t matter when you meditate. Many people do it first thing in the morning to set positive intentions for their day. You’re possibly more likely to stick with it if you do it in the morning. But you can also meditate after your workout if you’re exercising today, when your mind is primed and ready for relaxation after a good sweat session. Or you can meditate at night before bed. ... There’s no wrong time, so see what feels best for you. You don’t need any equipment. Just choose a comfortable spot to sit or lay down. If you choose to sit on the floor, you may want to use a yoga mat for cushion. And if you ever feel uncomfortable during meditation, you can open your eyes. Find a quiet spot in your house without distractions. Don’t worry about doing it wrong. There’s no such thing! As long as you’re not sleeping, you’re doing it right. Breathing Exercises & Meditation will help you tap into your own superpower and stay calm, even when everything around you is in chaos. How amazing is that? And remember, it’s OK to think! We have tens of thousands of thoughts every single day. A lot of people claim they can’t meditate because they think too much or they can’t sit still. But thoughts are actually part of meditation. It’s all about coming back to the present moment. First, just focus on your breath and let go of expectations. Then when your mind wanders and you start thinking about your to-do list, or your kid’s homework, or what’s for dinner, just refocus on slowly breathing in and breathing out. Coming back to your breath can send a signal to your brain that everything is OK, and it helps give you your power back, so you can get calm quickly. It’s not any harder than that! Join us for our next round of our online Breathing Program Breathe Into Calm. https://inbalancepilates.ca/breatheprogram/

Are you looking for more ways to add movement and fitness into your kid's schedule? Get this STOTT Pilates workout made just for kids. https://amzn.to/3nM316j

Wow welcome to Friday, we've been looking forward to you all week!

Online Pilates sessions, online Breath work, posture exercises & a community of support. Book a session or join an online program or class. https://bookme.name/LisaKhera

SMILE! Breathe in that gratitude & joy.

Skin Vitamins With Incredible Benefits - http://rpb.li/PRE069

They say discipline equals freedom! Get your workouts scheduled and have your accountability & support lined up to help you soar. Book your Pilates session and register for our next round of Breathe Into Calm here: https://bookme.name/LisaKhera

How are your neck and shoulders feeling? Low back tension? Are you slouching? Straining your eyes? Feeling fatigued after your video calls? Let's book a session and get your posture back in focus.... https://bookme.name/LisaKhera

You choose how to treat your body - fuel it with fitness, water, positive thoughts, daily learning, give back, serve others and live in gratitude. Enjoy the weekend to the fullest!

Get on it!! Walking from Room to Room - 136/hr Vacuuming - 240 Dusting - 102... Mopping - 224 Scrubbing Floors - 190 Cleaning Windows - 250 Ironing - 115 Washing Dishes - 88 Painting - 290 Gardening, Weeding - 250 Mowing - 325 Car Washing - 234 Washing Pets - 200 Folding Laundry - 120 Carrying Heavy Boxes/Furniture - 544 Walking Up & Down Stairs - 515 *Avg body weight 150 lbs. / Activity per hour

It's that time of year! Every bit of health counts to improving your Immunity. Get our recipe eBook filled with recipes for Immunity Boosters. Share a post about our upcoming program called Breathe Into Calm.... Click on this post, and it will unlock the free eBook as a thank you for sharing. Breathe Into Calm gives you daily tools to go from chaos to calm with Breathing Exercises, Visualizations & Posture Exercises. Click here to share then unlock your free gift. We have some family favourites in these recipes! https://inbalancepilates.ca/share-breathe-into-calm/

Happy Friday! What are your daily healthy tips? Get your daily Breathing Exercises in.... Book a Pilates session or join our next round of Breathe Into Calm for October. https://bookme.name/LisaKhera

Feature Interview

Are you mentally ready for Fall? 1. Get Cozy! Stock up on Winter Clothes/Boots. 2. Time for Learning! Sign up for some online courses and focus on your optimal life. 3. Warm up the Insides! Warm Soups, Hot Cocoa...grab our favourite soups eBook.... 4. Stimulate the Mind! Enjoy the colors of Fall with hikes, walks or road trips. 5. TV/Netflix Time! Find some great shows and do PILATES exercises while you watch! Join Breathe Into Calm for your at home learning and sign up for Pilates sessions - there's an option to record the session so that you can add a library of classes to replay later. https://bookme.name/LisaKhera

Are you joining the next round of Breathe Into Calm online program? Our private community opens this weekend. The first call is September 16 but why wait, you get access to the additional supports when the group opens - take that additional action!... See you inside the program. https://inbalancepilates.ca/breatheprogram/

Be honest with yourself and make a new plan of action. It's Day 2 of our 7 Day Gratitude Challenge. Stop, drop and write out your list if you haven't done it yet.

7 Day Challenge - Are you in?

Find your own daily tools for instant calm. Start on your own routine for optimal health. Breathing exercises and posture work can help your body stay calm and tension free. Go at your own pace with the self study course or join the group program - it opens this Saturday. ... Get extra support and resources in the private online community.

I have not missed 1 Tuesday night of training in Win On Repeat nor 1 week of my BGP mastermind group. What fantastic courses and communities I am supported with. Training, coaching, accountability & support has been top notch with the courses I've been in since January. Big Girl Pants with Christina Hearns, Win On Repeat with Danelle Delgado. ... What trainings are you taking right now? Pilates sessions are available online and the group program Breathe Into Calm starts this Saturday. You get instant access to the video & workbook but group training starts this weekend. Christina is opening another round of her online group - message me if you want any info. I have a video we did together about her online program - I can send you the link. If you have been feeling stressed or tension in your body, these daily breathing exercises & posture work can help you find instant calm.

Don't hesitate to pass on your dream car, don't wait to buy the lucky ticket, and definitely don't miss out on this online offer from In Balance Pilates! Breathe Into Calm - self study course and online group program. The next round starts this Saturday. If you have been feeling stressed this program will give you the tools to add breath work, Posture exercises and daily health habits to give you inner calm. ... Use these daily healthy Breathing Exercises, Visualizations & Posture Exercises as a solution to go from feeling chaos to calm. Make sure you get more - see the bonuses in the private community, group opens Saturday September 12/20. Offer for the group program valid until Sunday September 13/20, the self study is available anytime, details on our site: https://inbalancepilates.ca/breatheprogram/

Get on in here! One day left to join. Choose the self study option or enroll in the group program. ... The doors are open to the private community. You will find your materials there and our first call is Wednesday September 16 at 7 pm EST. Let's get you the tools to find inner calm and a tension free body. This online Breathing Exercises program will give you daily tools to calm your mind and body with Visualizations and specific Posture exercises for body tension. Rely on the added support, accountability & community of the online program with group calls. https://inbalancepilates.ca/breatheprogram/

Share your social media channels below. Instagram YouTube, FB Pages, Groups, LinkedIn, Pinterest or share your favourite lead magnet in the comments below.

Do you need cardio workouts? I've got you covered. DM me for options.

Have you grabbed our daily check off sheet??

Happy Sunday, everyone! Its another rest day, if you are doing the BARRE BLEND program but I really recommend doing the Roll & Replenish workout. This one helps replenish your tired muscles with a foam roller to reduce soreness and help speed recovery. Have you done your grocery shopping for next week? ... Planning is half the battle, but it leads to great rewards! So make sure to stock up on healthy foods that give you energy for your workoutsand life. And dont forget to do some meal prep. Even just cutting up your vegetables in advance saves you lots of time during the week. Share whats on your grocery list for the week. You never know who you might inspire! I find these super helpful for planning healthy meals. Fuel your body for stress relief. Focus on healthy foods, movements and tools to relax your mind. Grocery lists, meal plan & prep guides are in the files section in our FB group.

Be Present - be mindful! Going inward and focusing on your breath gives you immediate stress relief. Here is an article from Psychology Today.... https://www.psychologytoday.com/us/basics/mindfulness For daily tools and Breathing Exercises get Breathe Into Calm - self study or join the next group session. Our online solution for daily exercises to allow you to go from chaos to calm.

The cart is open for Breathe Into Calm. Join the self study access to the training anytime. Get in our next round of the group program now until the cart closes on September 11/20.... The group officially opens Saturday September 12/20. There will be 2 group calls and they will be recorded if you cant catch the training live. Both options are listed on this page: https://inbalancepilates.ca/breatheprogram/

Pilates anywhere, anytime, make a reservation online. https://bookme.name/LisaKhera

Watch the webclass for Breathe Into Calm. The replay is available for you anytime. We go over the 3 part framework to give you daily tools to go from chaos to calm.... Students have felt better just days after completing the video training. Refer to the workbook for additional support and get full access with the group program - the next time the doors open are Saturday September 12/20. Watch the master class here: https://youtu.be/D1gn9_YVe0U

Here's how to have a private convo with me if you have a question about Breathe Into Calm. Click the book me link & select "Online Options for your studio/complimentary consult" https://bookme.name/LisaKhera

How to set yourself up for success inside the group program for Breathe Into Calm. Use the community for the accountability, support and fellow goal setting friends. You will go quicker and stronger with support, accountability & daily running partners. I guarantee it. ... Team up once you join the group. It officially opens Saturday September 12/20.

Here's what happens immediately after you sign up for Breathe Into Calm: Self Study - after you purchase the online course you will be directed to a page that has the video & workbook. Get started right away and immediately have a daily practice to find your inner calm, We use Breathing Exercises, Visualizations & Posture Exercises to start daily health habits and go from chaos to calm. ... Group program - you will receive the package the same as above, access to a private Facebook community and dates for your 2 recorded group coaching calls. This is for those of you that want more community, accountability and support.

If you're not sure about Breathe Into Calm, I invite you to check out this {FREE RESOURCE} to get to know me! Choose either the Self study or join the group program - next date that the doors open are September 12/20. https://youtu.be/pCJCURfvQkI