nicole piller pilates yoga & reiki

a union of body and spirit

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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

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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 


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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


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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. 


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Our Yoga/Pilates Retreat

Hurrah for another successful yoga/pilates/meditation retreat in the beautiful Halliburton area. This weekend would not have been possible without two major ingredients: first, Jean with her welcoming hospitality and opening her beautiful house to us; and second, the fantastic cooking and meals provided by all the ladies. I was truly spoiled, thank you all so much!

It was glorious to return to the Halliburton’s driving through the winding landscape. The scenic route took us twisting and turning through rocks, towering forests of moss covered birch trees, and open spaces filled with beautiful lakes. And the air! Oh, that Halliburton clean, crisp air filling my lungs and body up with such oxygen and delight… really makes Toronto air hard to swallow.

After a summer hiatus from our weekly Friday afternoon yoga classes, it was so lovely to reconnect with all the gals (although Inge was missed). I was giddy with excitement and so looked forward to our classes, meals, book club, and other discussions with each other.

Although the sun was absent for the weekend, the pitter-patter of rain and the blaze of the fire made for a perfect and cozy retreat. Some of the gang went on walks armed with bells to fend off potential bears that seemed to be making many public appearances this summer. Other brave souls went for dips in the refreshing lake. Me, I remained nestled in the warmth of the cottage/house happy to sit in a rocking chair on the veranda under a under a blanket reading, chatting, or simply enjoying the view of the lake through the forest. I did finally venture out on the last day and enjoyed a leisurely stroll with Yvonne.

As for the yoga boot camp part… no, it wasn’t really, but I was proud of everybody who participated to whatever degree they wanted to or felt able. Special kudos to Sally who participated in all 5 classes – and 3 in one day on the Saturday! Congrats Sally! I single out Sally only because of what could be perceived as physical limitations and barriers did not limit Sally’s participation or spirit at all.

I encouraged people to participate at their own pace, as the classes were not mandatory. People at the retreat were at different levels, and sometimes a retreat is time when we actually stop for the first time in who knows how long, breath, unwind, and the body just needs to rest. Is there anything more luxurious than curling up for an afternoon nap? Or, curling up with a good book? I think with busy schedules and working lives, we don’t get to indulge often enough in such pleasures.

But, I digress. We all practiced yoga, pranayama (breathing), and meditation daily, and had one pilates class Saturday afternoon for core strength. I was so proud of everyone! Focus, attention, and commitment were all high. As challenges presented themselves along the way to individuals, everybody rose to the occasion. The third class of the day is not easy, particularly when the body and mind are not used to it. By Sunday morning, I have to say (myself included), it was a bit of a struggle. Energy was low, and that was ok, it was just more of a push to get through it. I felt very stiff and tight, which is not uncommon on “day 3”. So, the morning practice for me did not feel great. However, when we come up against ourselves and persevere and push past boundaries, it is a great triumph, especially when it would be easier to give up or give into “it doesn’t feel good”, or “I’m not into it”. However, we push ourselves and surpass our limitations, and always make it through. All is well. All will be well. With the help of breathing, grounding, and centering, we can always handle what comes our way. Sometimes we need to allow space and silence to help listen to the guidance we need. It is always there; we just often can’t hear it. As my dear friend Sharon told me: “God never gives us more than we can handle”. Whether you believe in God or a Higher Being, or not (a topic of lively discussion over the weekend), finding the physical and mental space through yoga, meditation, and/or pilates, any or all of these practices can help us find the answers within.

Along the way, I practice gratitude as taught to me by my mother, who has taught me everything that has made me who I am today. How blessed I am to enjoy sharing my time on the mat with my fellow Yoginis. How lucky I am to be treated to the amazing home-cooked meals. How inspiring it is to be surrounded by beautiful, intelligent women and engage in so many wonderful, colourful conversations. So, a toast to all you ladies! Until next year, for our Third Annual Retreat, continue to breathe and feel your feet on the ground. Make it a habit, even if it is just once a day, to extend your exhale. A long, slow, smooth sigh of gratitude, and in those seconds as you exhale, feel a sense of calm and well-being.



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This Summer.. Listen to your Body & Live a Happier Life!

Listening to your body’s needs is vital to attaining and maintaining the health you deserve. Sometimes, you can push your body too far without even realizing it. When you learn to listen to your body’s cues, however, you can live a happier and calmer life.

Getting in Touch with Yourself

You might think that you’re already in touch with yourself, but ensure that you’re in touch with all of yourself.

Sometimes you might be tempted to live all in the mind and it’s no wonder! There are constant stresses and demands from you every day that sap you of your mental energy. However, it’s critical to listen to your entire body.

If you feel fatigued or frustrated, your body is trying to tell you something valuable. Pay attention and heed the information. Slow down when your body demands rest. If you fail to do so, you risk greater physical harm. Your body will get the rest it needs one way or another, so do it the easy – and healthy – way.

At the same time, fuel your body with proper nutrition, drink plenty of water, and exercise regularly. Even light exercise gets your heart pumping and increases your energy. Your body will thank you for the effort!

Reducing Stress

If you feel frustrated or aggravated at the circumstances of life, this will affect your body as well as your mind. When your body is stressed, your muscles become tight and you’ll know that something just doesn’t feel right. Therefore, one important step in the process of getting in tune with your body is to reduce your overall stress.

One of the best things you can do is to take a break for yourself during a portion of every day. Even a few short minutes to get your thoughts straight can work wonders for reducing your stress level. Concentrate on your feelings and see if your body is offering you warning signs of trouble.

If you reduce the “mind noise” in your life, you’ll find it easier to listen to your body. When you’re hungry, heed your body’s signal that it needs fuel. Make wise choices to fuel your body for success, and you’ll be rewarded with the vitality and energy to chase after your dreams.

Listening to Cues

Your body is sending you cues all the time. Listen to them. Can your body handle being pushed further at this time, or do you need to take a step back because you’re pushing too much? If you listen to yourself, you’ll know your limits and avoid burnout.

Ways to Stay in Touch with Your Body

Here are three practical steps to listening more effectively to your body:

Practice Pilates.  I will guide your body through a progression of exercises designed to train muscle systems, in coordination and counterbalanced against each other.  The movements engage and challenge both physical and mental skills.  Each exercise is designed to educate, re-pattern and realign the body to achieve lasting results.

Yoga.  Yoga keeps your body in shape while you keep in touch with your mind and spirit. This practice has the power to give you extra awareness about your body that you’ve never had access to before.

Meditate. Meditation is a productive way to get in touch with your mind and body. Take a few minutes alone each day to focus on your breathing. Learn a meditation technique and commit to a few minutes each day.

Remember that your body will tell you what you need. Instead of over-thinking things, simply commit to attentively listening to your body. Choose one or more of the methods above, put a few minutes on your schedule for today, and keep your appointment with yourself. You’ll be glad you did!