nicole piller pilates yoga & reiki

a union of body, mind and spirit

Welcome Spring!

Spring is in the air!  The snow has melted, longer daylight hours, warmer temperatures and sunny skies all bring the glimmer of the arrival of spring at long last.

As much as I love spring, and what follows (I am a heat monkey), I felt compelled to speak to the common associations with the changing seasons that not everyone might share.

Spring is often described as a time of  “renewal, energy, cleansing”, and many other associations in literature and advertising which tell us what spring should be and how we should feel.  However, everyone is different, and people have different times of energy and power in relation to the seasons.  Some people love the winter; winter activities in the snow, the crisp air, longer nights, and the warmth of the home.  Others come alive in summer.  To make categorizations such as “winter is the time to go within” and spring is the time for “renewal, to energize and make changes” might simply not fit for you.  Proclamations that everyone should feel a certain way for the season may disconnect you from what you feel and what your experiences are.  Follow what feels true for you, what resonates with you, and let go if there is any guilt associated with all the “should” out there.  I have always liked Louise Hay’s quote: “don’t let anybody should on you”.

If spring and the coming of summer inspires you to get a more active, the spring schedule is out for Mat and Reformer group classes.  If you find the transition periods of one season to the next challenging, or if you need a little help to get moving, joining a group class or trying some privates can help to motivate you.  All of the group classes are small in size (mat classes are a maximum of 6 people) and group Reformer classes are limited to 3 people, so be sure to book early and reserve your spot!

Additionally, the studio is offering SPRING SPECIALS for private Pilates mat classes with my two teacher trainees, Jacqui and Tracey. The studio is offering private one hour sessions at $25, or forty-five minute sessions for $20.  Book 2 private one hour or forty-five minute sessions and save $5 ($45 for 2 one hour sessions, or $35 for 2 forty-five minute sessions).  All prices include taxes.  Now that’s a spring deal, and I’m all for deals and savings – any time of the year!  The only cliché I will use is: “the early bird gets the worm” as times and space are limited with these two fabulous ladies.

This opportunity is a great gift idea for friends or family to introduce them to Pilates, and beneficial to have the one on one before joining a group class should that be of interest.  Alternately, if you are interested in getting some one on one attention, it is a wonderful opportunity and gift to yourself.  Your body is your temple.  If you don’t take care of it, where will you live?

New to the group classes and not sure which one to take?  Here is a quick guide for the different classes:

ELDOA/Pilates:  This class combines Pilates for spinal movement and core strengthening with ELDOA’s, a revolutionary stretching technique for each and every segment of the spine designed to improve posture, strength and overall spinal health.

Pilates:  Pilates Mat classes use classical and contemporary approaches that target core strength in both stabilization and movement while addressing the whole body.  Other modalities are drawn upon and incorporated for whole body movement, health, and self-care.

Gentle Hatha:  This gentle hatha yoga class blends relaxation, poses, flows and finishes with savasana.  Different modalities are weaved into these yoga classes to promote release, relaxation, awareness and enhance whole body movement and health.  This slower approach uses the breath with gravity and natural elongation of the spine to open the body and integrate movement through the whole body while harnessing the body’s strength and releasing unnecessary tension.

Trio Reformer Classes: This class is on the most renowned Pilates piece of equipment the reformer for whole body work, conditioning, stretch and strength.

For more information on the spring Group Mat class schedule, click here.

For more information on the spring Reformer group class schedule, click here

Additionally, for upcoming classes and events at the studio as well as informative articles and videos related to what is done at the studio, visit my Facebook page and like it (Nicole Piller Pilates & Yoga).  There is a recent post of  a video with Eric Franklin (the Franklin Method), being interviewed by Sue Hitzman (MELT Method).  Both of these modalities offer easy ways to integrate fantastic tools into every day life that enable people to feel better in their body, improve movement, flexibility, strength and over all well being.  In the video, Eric says “you are happy when you are healthy”.  Amen to that.



Welcome 2017!

Happy New Year and welcome 2017!  I am always grateful to ring in another year.

The New Year is often accompanied with feelings of hope, renewal, and refreshed energy to make changes or follow through with new (or old) resolves.

One of my resolves for this year is self-care.  This can mean so many things.  In the broad sense it includes getting enough sleep, eating a nourishing and healthy diet, exercise, striving for work/life balance, etc.  All of these things are good and necessary, but what I am alluding to are the smaller day to day instances of self-care that require tuning into yourself and your needs on each given day.

Over the holidays, my son triggered a feeling of deep sadness in me.  My knee jerk reaction was to pour myself a glass of wine, which I did, and then wallow in my sadness.  After I poured my glass, I became still for a moment and listened.  I tuned into myself and what I really needed was to move this feeling through me.  I had the luxury of going for a swim, one of the upsides of being re-located to a downtown condo while the extensive water damage to our house was being repaired.  I only swam for 12 minutes, but as I swam, the repetitive movement brought me to a meditative state.  As I moved, thoughts came to be about this particular situation and how I might be able to change my behaviour and responses. Possibilities opened up, and after, I felt a little lighter and not stuck in that dark place.

I did return to my glass of wine, but not to numb things or stuff my emotions down.  It is easy to have that glass of wine, or eat, or tune into something on Netflicks.  But then you are tuning out what is going on and at some level it stays stuck in the body.  If you are able to become still and notice your body and how you feel, often you will get the answers of what you need.  This can take practice and learning to trust what comes.  It is not always easy to follow through – sometimes the glass of wine prevails.  However, small steps to taking action can be empowering and you can draw on these empowering experiences for the future.

Additionally, it is important to commit to your overall health by taking classes or workshops, going for walks, swimming, skiing…whatever.  Anything where you have a regular commitment is great for whole body health.  When you feel stronger physically, you feel better mentally and emotionally.  There is no magic bullet out there, but there are many tools to get you along the road to health, peace, and happiness. I have a plethora of what I call magical tools I use personally and at the studio with clients.  These range from using different balls (Miracle Balls, MELT Method balls, rolling of Franklin Balls), Reiki treatments, mindful breathing or meditation, and making pilates, yoga, or ELDOA’s a regular practice.  It does require commitment, consistency, and many times self-motivation.  Joining a group class or doing a semi private with a friend is always a good way to help motivate each other, because sometimes you just want to stay curled up in your pajamas and read a good book, which is what I did January 1st.  It is what I needed to feel recharged and refreshed, and I loved every minute of it.  Now, I am ready to tackle the many things for this year with self-care on the top of the list!

Wishing all a wonderful year ahead.

Yours in Whole Body Health,



Holiday Specials at the Studio for December!


If you are looking to give the gift of health and healing to others, the studio is offering some fabulous gift ideas and stocking stuffers at a great price (out with Black Friday/Cyber Monday … here deals are to be had for the entire month of December. Holiday specials can be purchased up to and including Friday, December 23rd).

Holiday Specials:

1.      Reiki: give the gift of healing by offering a gift certificate for reiki to yourself, a friend or a loved one. Gift Certificates for a One-Hour session are on special for $70 (regularly $81), or forty–five minutes for $55 (regularly $65). To be used anytime during the 2017 calendar year.

 2.      Five Week Introduction to the Reformer: This 5-week session is designed for people with limited to no experience on the Reformer, the most renowned piece of Pilates equipment. The reformer builds a strong foundation for a whole-body workout using the resistance of springs to take the body safely through its full range of motion creating strength, flexibility, confidence, and well-being. Class is limited to three people.  This  5- week introduction to the Reformer will run on Tuesdays at 6:30 – 7:15 pm starting January 17th and going through to, and including, February 14th. The SPECIAL RATE is $110 for the 5-week session (regularly $130).

 3.      New Clients Only: Gift Certificates for mat classes. Three Mat Classes for $30 (valid until March 31, 2017). Ideal if you have a family member/friend who is new to the studio and interested in trying any of the group mat classes being offered in Pilates, ELDOA’s, or Yoga. They can choose to attend any mat class in the schedule (space permitting).  Please note that this is for clients new to the studio.

Gift Certificates can also be purchased from the studio for any denomination and can be used toward the many services offered here: group classes, semi-private or private classes, workshops, and reiki.

Wishing all a happy, healthy, and magical Holiday Season.

FRANKLIN METHOD® Relax Your Neck & Liberate Your Shoulders

FRANKLIN METHOD®                               


Taught by NICOLE PILLER, Franklin Method Educator and Certified Pilates & Yoga Instructor

Date: Saturday, November 12th: 3:00 – 5:15 pm

Location: Nicole Piller Pilates & Yoga Studio:  6 Woodrow Ave., Toronto (Coxwell & Danforth, 5 minutes from Coxwell subway station)

Do you experience a tight neck, stiff shoulders, or limited range of motion in your arms? Experience the power of imagery, touch, and  movement exercises to restore the natural balance, strength, and mobility in the arms, shoulders, and neck. Learn how to melt away tension and experience your shoulders and neck as a place of ease and comfort.


In this workshop you will learn and experience:

  • How your shoulder girdle is designed to move
  • How to release tension and holding patterns that restrict movement
  • How to decrease the risk of injury in the neck and shoulder girdle
  • Ball rolling and band exercises to help organize, tone and release muscles and joints of the neck and shoulders

Price: $68 + HST.  Early Bird Special: $62 + HST (Registered and paid before November 1st, 2016)

Space is limited to a maximum of 7 people

For more information call: (416) 729-0367, or email:

Download the flyer here:  fm-neck-shoulder-workshop_nov_2016

Workshops in September 2016

FRANKLIN METHOD®                               


KNEE WORKSHOP:  Imagery & Exercise for Strong, Flexible, Healthy Knees

Taught by NICOLE PILLER, Franklin Method Educator and Certified Pilates &Yoga Instructor

Date: Monday September 26th: 6:30 – 8:00 pm

Location: Nicole Piller Yoga & Pilates Studio:   6 Woodrow Ave., Toronto.  (Coxwell & Danforth, 5 minutes from Coxwell subway station)

The knees are the largest joints in the body. A marvel of evolutionary design, they fulfill the needs of being flexible, stable, and strong in order to move us through space and carry up to several times our body weight when we walk 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:

  • The design and the functions of the knees
  • Imagery for correct alignment and healthy movement of the knees
  • How the knees relate to the upper and lower leg
  • How to wake up proprioceptors in the knees to help improve function
  • Imagery for daily activities to help knees remain strong, flexible, and healthy

Price: $45 + HST. Early Bird special is $40 + HST (Registered and paid for before September 21st, 2016)

Space is limited to a maximum of 7 people

For more information call: (416) 729-0367, or email:



Download the flyer here:  knee-workshop-flyer_sept2016


Leave a comment

by popular demand: another MELT Method® MELT Method Balls for Hand and Foot Treatment

Taught by: Nicole Piller

Thursday June 23rd, 2016: 11:15 am – Noon

 Location: Nicole Piller Yoga & Pilates Studio:   6 Woodrow Ave., Toronto

(Coxwell & Danforth, 5 minutes from Coxwell subway station)

The MELT Method® hand and foot treatments are simple self-treatments that will help bring your body to a more ideal state by enhancing body awareness, rehydrating connective tissue, and quieting the nervous system. New research has revealed the missing link to pain-free living is a balanced nervous system and healthy connective tissue. These two components work together to provide your body support and optimal mind-body communication. MELT directly addresses these two systems of your body. The ultimate goal of MELT is to improve your body’s ability to restore balance and repair itself, reduce chronic pain and stay healthy and active for a lifetime.

The quick self-treatments for the hands and feet can be done anywhere – home, travel, or work. Using specific small balls, the exercises are designed to stimulate the nervous system, break up internal scar tissue, and relax the muscles. In just minutes a day you can:

  • Reduce hand pain (e.g. trigger finger, carpal tunnel syndrome, repetitive stress syndrome) and foot pain (e.g. plantar fasciitis, neuromas, heal from injury)
  • Reduce neck & back pain
  • Increase flexibility & mobility in the hands and feet and throughout entire body
  • Increase energy
  • Improve sleep and digestion
  • Improve overall well-being

 Price: $25 OR Early Bird Special is $20. HST is included in price. Must be registered and paid for the workshop before June 17th, 2016

Space is limited to a maximum of 7 people.

For more information, email:


Client Comments from the recent June 1st MELT workshop: 

“Thank you so much for last night it was truly amazing!!!!!! My shoulder was sore when I came into the workshop and afterwards (and still this morning) there is no sign of the pain or discomfort what so ever. I am now a HUGE advocate of the MELT method and am so grateful to you for sharing your wisdom”  S. Runcie


“MELT Balls saved me from having to retire prematurely from my profession as a massage therapist. Although I did self-care everyday increasingly I felt more and more pain, strain, stiffness, weakness and decreased range of motion in my hands, forearms and shoulders. The discovery of MELT Balls changed my life instantly. The fascial component was the element I’d been missing. After one session I knew my career longevity had just expanded”  L.  Wilsher


“My plantar fasciitis recently flared again and was interfering with my ability to enjoy long walks with the dogs. I saw you, and although there was a delay of a couple of hours, I found that just one session with the Melt Balls significantly alleviated my symptoms. I used them every morning for the next several days and the plantar fasciitis resolved completely. I continue to use them intermittently to maintain my “foot health” and as always, am so grateful to you for providing me with the tools and techniques to manage my various aches and pains”  S.  Veinish


“I love the melt balls. They are wonderful for releasing the fascia in my feet and reducing pain from fascia that was way too tight. I take them everywhere with me. I have a set in the office, a set at home and I take one or two balls with me when I travel. I have even started using them on too tight thigh fascia”  L.  Wilso-Orr

Leave a comment

FRANKLIN METHOD® HEALTHY SPINE WORKSHOP: Imagery & Exercise for a Healthy, Strong and Flexible Spine

Taught by NICOLE PILLER, Franklin Method Educator and Certified Pilates &Yoga Instructor

Date: Saturday June 25th at 3:00 – 5:00pm

Location: Nicole Piller Yoga & Pilates Studio:

The spine is a masterpiece of design that has many muscles, ligaments, and over 100 joints. Many people suffer from debilitating pain associated with the spine. Complex design requires conscious maintenance. Why do we have a spine? Why is it shaped the way it is? This workshop will explain these questions and more. Imagery and movement will give you an embodied understanding of the spine that can create a difference… within minutes.

In this workshop you will learn:

  • Imagery exercises to strengthen muscles, joints, and intervertebral discs of the spine
  • Imagery and movement to improve flexibility and overall well being
  • Coupled motion dynamics of the spine
  • Optimal posture
  • Franklin Ball massage and soft tissue release for the back
  • Understanding which cues in exercise; Pilates, Yoga, Dance, Personal Training, that support optimal function


Price: $65 + HST. Early Bird special is $59 + HST (Registered and paid for before June 16th, 2016)

Space is limited to a maximum of 7 people

For more information, email:,

Click here for more information on the Franklin Method 


Leave a comment



Date: Sunday April 24th, 2016

Location: Nicole Piller Yoga & Pilates Studio:   6 Woodrow Ave., Toronto

(Coxwell & Danforth, 5 minutes from Coxwell subway station)

The Art of Change: Imagery for Healthy Movement and Life (10:30 am – Noon)

This workshop delves into one of the foundations of the Franklin Method: using the mind to improve the body’s function. Different types of imagery will be explored that has been scientifically proven to improve performance, not by a little, but a lot. You will learn and experience imagery and other tools to:

  • Improve movement by increasing flexibility, strength, balance and co-ordination
  • Move efficiently and tension free for improved health
  • Change your body by changing your mind with simple, easy tools that can create a difference within minutes
  • Tap into the ability to make changes in all areas of life.


Price: Art of Change Workshop is $45 + HST. Early Bird special is $39 + HST. (Registered and paid for before April 14th, 2016).


Pelvic Power for Core Integration (1:00 – 3:30 pm)

This workshop will provide you with an understanding of the pelvis, how the bones of the pelvis move (it is not a single unit), and how balanced movement of the pelvic bones not only support healthy function and alignment of the pelvis and organs, but also the spine, knees, shoulders and feet. Experience the Franklin Method and feel:

  • Effortless alignment and balance for the pelvis and whole body through learning the bones and joints of the pelvis and feeling how they move inside the body
  • Increased freedom and flexibility the hip joints and low back
  • How to effectively work and strengthen the pelvic floor with imagery, exercises, and in everyday activities


Price: Pelvic Power Workshop is $75 + HST. Early Bird is $68 + HST. (Registered and paid for before April 14th, 2016)


*Take both workshops for $105 + HST. Space is limited to a maximum of 7 people.


Taught by NICOLE PILLER, Franklin Method Educator and Certified Pilates &Yoga Instructor


Leave a comment

BALL ROLLING WORKSHOPS: Create Physical Space & Improve Function While Feeling GREAT!

How:      The Franklin Method

When:    February 1ST, 2016 @ 6:30 – 7:45 pm OR February 4th, 2016 @ 11:15 am – 12:30 pm

This feel good workshop will include ball rolling sequences for the glutes & back; shoulders & arms; feet; neck, and awaken the psoas muscle (the deepest core muscle of the body).

You will learn how to:

  • Release muscular tension and tight areas and create the feeling of more space in the body
  • Increase balance, flexibility, and strength
  • Activate the deep core muscles (psoas), while releasing the periphery muscles
  • Reduce imbalances in the body (especially effective prior to any physical activities so as not to train the body in its imbalances)
  • Improve movement, posture, and general well-being

A take home sheet will be provided detailing the sequences we cover in this workshop.

Price: $33 + HST OR Early Bird Special is $29 + HST

(Must be registered and paid for the workshop before January 25th, 2016)

Space is limited to a maximum of 7 people.


For more information or to reserve you space please email:, or call: (416) 729-0367. For more information on the Franklin Method click here.