nicole piller pilates yoga & reiki

a union of body and spirit

2 Franklin Method Workshops: Pelvic Power & Healthy Spine

Join me for 2 FRANKLIN METHOD WORKSHOPS!              

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

Date: Saturday, February 3, 2018

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

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

This workshop will provide you with an understanding of the pelvis, how the bones of the pelvis move, and how balanced movement of the pelvic bones not only supports healthy function and alignment of the pelvis and organs, but also of the spine, knees, shoulders and feet. In this workshop you will learn:

  • The design and function of the pelvis.
  • Effortless alignment and balance for the pelvis and the whole body by learning and having an embodied experience of how bone rhythms of the pelvis create safe and efficient movement.
  • How the pelvis supports good posture and how to train good posture.
  • Increased freedom and flexibility in the hip joints, low back, and even the knees!
  • How to effectively work and strengthen the pelvic floor using imagery with ball and band exercises, and in everyday activities (no equipment required!).

 Healthy Spine: Imagery & Exercise for a Healthy, Strong & Flexible Spine: (3:30–5:00 pm)

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. In this workshop we will look at what influences spinal health, the design and functions of the spine and use imagery with movement exercises to increase mobility, strength, decompress the spine and relieve tension.

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.
  • Optimal posture.
  • Franklin Ball massage and soft tissue release for the back.
  • To understand the cues in exercise (Pilates, Yoga, Dance, Personal Training) that support optimal function.

Price: Each workshop is $49 + HST. Early Bird price for each workshop is $44 + HST (Registered and paid for before January 22, 2018).

*Take both workshops and SAVE: $80 + HST (for both workshops). Space is limited to a maximum of 7 people. 

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

Franklin Method Ball Rolling Workshop

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

Monday November 6th, 2017:  6:30 – 7:30 pm

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

This feel good workshop will include ball rolling sequences for the whole body including the glutes & back; shoulders & arms; legs, feet, and neck. You will learn how to:

  • Release muscular/fascial tension and tight areas and create the feeling of more space in the body
  • Increase balance, strength, and flexibility (no stretching required!)
  • 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.

Cost:  $35 + HST or Early Bird Special is $30 + HST (Must be registered and paid for the workshop before October 23, 2017)    

Space is limited to a maximum of 6 people

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


MELT Method Workshop

MELT Method:  Balls for Hand and Foot Treatments

Monday October 23, 2017:   6:30 – 7:15 pm

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

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.  MELT addresses the nervous system and the connective tissue through the whole body helping to reduce chronic pain and improve the body’s ability to restore balance and repair itself.  The ultimate goal of MELT is to enable you to stay healthy and active for a lifetime.

The quick, easy to learn self-treatments for the hands and feet can be done anywhere – home, travel, or work.  In just minutes a day you can:

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

Cost:  $28 OR Early Bird Special is $23.  HST is included in price.  Must be registered and paid for the workshop before October 11th, 2017.   Space is limited to a maximum of 6 people

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

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