Prenatal Barre: Lower Body

As our bodies change through pregnancy, different pressures and strain can be placed on our lower bodies as we work to find our balance and alignment. This class has a strong focus on posture and alignment while we work at the barre to strengthen our calf muscles, quads and glutes.

More Than Movement 2.0 – Prenatal

Welcome to the POD signature challenge… The 2nd edition! This 48 prenatal-safe class challenge is designed to be completed over an 8-week period (moving 6 days/week), however, you can progress through at the rate that suits you best. Experience a variety of class styles and instructors to keep you moving and motivated. What makes this challenge so unique? We have added a reflection journal component that offers a weekly challenge and journal reflection. You can complete it here in the challenge or find a printable version on the Challenge Board in our Discussion Forum. Why? This challenge is about “More Than Movement”! Get in touch with your thoughts, confront your own beliefs about yourself and your body and emerge a refreshed person with a changed perspective!

More Than Movement 2.0

Welcome to the POD signature challenge… The 2nd edition! This 48 class challenge is designed to be completed over an 8-week period (moving 6 days/week), however, you can progress through at the rate that suits you best. Experience a variety of class styles and instructors to keep you moving and motivated. What makes this challenge so unique? We have added a reflection journal component that offers a daily reflection prompt to go with every workout. You can find this on the Challenge Board in our Discussion Forum. Why? This challenge is about “More Than Movement”! Get in touch with your thoughts, confront your own beliefs about yourself and your body and emerge a refreshed person with a changed perspective!

More Than Movement 1.0 – Prenatal

Welcome to the POD signature challenge! This 48 prenatal-safe class challenge is designed to be completed over an 8 week period (moving 6 days/week), however, you can progress through this program at the rate that suits you best. Experience a variety of class styles and instructors to keep you moving and motivated. What makes this challenge so unique? There is a downloadable journal that accompanies it with daily reflection prompts to go with every workout. Why? This challenge is about “More Than Movement”! Get in touch with your thoughts, confront your own beliefs about your self and your body and emerge a refreshed person with a changed perspective!

More Than Movement 1.0

Welcome to the POD signature challenge! This 48 class challenge is designed to be completed over an 8 week period (moving 6 days/week), however, you can progress through this program at the rate that suits you best. Experience a variety of class styles and instructors to keep you moving and motivated. What makes this challenge so unique? We have added a body image journal component that offers a daily reflection prompt to go with every workout. You can find this on the Challenge Board in our Discussion Forum. Why? This challenge is about “More Than Movement”! Get in touch with your thoughts, confront your own beliefs about your self and your body and emerge a refreshed person with a changed perspective!

Short & Sweat

We have hand-selected a month’s worth of classes that you can do on your morning or afternoon break, whether you’re working at home or from the office. Minimal to no props needed, all classes are 20 minutes or less! Each day just sign in, hit play, and move your body through a variety of barre, Pilates and yoga classes. All classes are prenatal friendly!

The Yoga/Mobility Challenge

This 20 class Yoga Challenge will improve your balance, flexibility, mobility and overall body strength. This challenge is great for all levels, and focuses on all areas of the body, as well as the mind and spirit. Start this Yoga Challenge today to start feeling stronger, longer and more present in your body. We recommend completing 4 classes/week but you can progress throughout at whatever rate works for you.

The Barre Challenge

This Barre challenge will work your whole body and get your heart-rate up each time! Barre is a fun form of exercise that draws movements from dance, pilates and strength training. It is a great high-intensity, low-impact workout. We recommend completing 4 classes/week but you can progress through at any rate that works for you.

The Pilates Challenge

The 20 class Challenge is all about Pilates! It will introduce you to a variety of different Pilates styles while challenging you in dynamic ways that will lead to progressive growth in strength, flexibility, mobility and control. Progress through at your own rate or aim to complete 4 classes/week to start to feel the difference in your body and how it moves.

The Advanced Challenge

This 20 class Advanced Challenge will really take your practice up a notch. We recommend that you complete this challenge after you’ve completed the beginner and intermediate series or if you have been doing Pilates regularly for some time. By completing this challenge, you can expect to improve your overall body strength, tone, endurance and coordination. If you are ready to up-level your practice then this is the challenge for you!

The Intermediate Challenge

This mixed style 20 class challenge takes your exercise to the next level and will tone and strengthen your entire body. It’s the perfect series to do after completing the Beginner Challenge, as it builds off the foundation you’ve created! This series gets harder as you go, so get ready to feel the burn and the difference in your body!

The Beginner Challenge

This 20 class Beginner Challenge is designed to ease you into a new movement practice, introducing you to Pilates, barre and yoga classes. This is a great place to start if you’d like to “jump-start” your practice, and safely increase mobility, flexibility and strength. Progress through this challenge at your own rate. We recommend completing 3-4 classes/week to notice a significant difference in your body and create a regular routine. Repeat to see the changes in your strength or move on to the Intermediate Challenge.

The Postnatal Challenge

Rehabilitate your core and pelvic floor with this Postnatal Challenge. Start as early as 2 weeks postpartum by watching and practicing classes #1-2: The Core Breath and How to Check for Diastasis Recti. We recommend you check your Diastasis Recti only once per week to monitor progress. The Core Breath can be practiced daily as early as 2 weeks (even if you had a c-section) as long as it does not cause pain.

3rd Trimester Challenge

This challenge is ideal for those in their third trimester of their pregnancy. During this 20 class challenge we focus on pelvic floor relaxation and strengthening your body to prepare for childbirth. Progress through these classes at your own rate. Cycle back and repeat the classes that help relieve the common aches and pains that arise during this stage.

Power Packed Yoga

Welcome to a power packed 20 minute yoga/movement session geared towards pre and postal natal support. In this mini-session you can expect to connect to your breath work, set an intention to honour your body where it is now not where you think it should be as well as finding deep stretches, and movements to challenge you as well as build stability and range of motion in the body. This is a perfect little powerhouse for those expecting or recently given birth. Remember to listen to your body and what its asking of you wether its to push a little harder or dial it back, this session gives you the room to decide the intensity you wish to bring to the mat. Looking for a little movement to get you going, this is the class for you!

Postpartum Meditation: Mental Health

Join Nicole for a meditation focused around postpartum mental health.  Postpartum can be a season that is filled with intense emotions, please know that it is okay to feel however you are feeling right now.  We will visualize a safe space that you can revisit at any time as a part of your mental health toolbox.  We will also work through some breathing exercises and mindfulness.  You are so strong for showing up for your own mental health.