Nicolecalvinopilates

02/10/2026

Saturday Stretch

The big ball allows us to open up in different ways. Reaching deeper into the shoulders in spine stretch forward, supporting our legs in a spinal twist and allowing us to have a supported reach in a side bend.
Enjoy these stretches to help loosen and calm the body.

Hold your stretches up to 30 seconds if you can. This will help them feel more relaxed. Be mindful of your body and use the range of stretch and time that suits you.

01/10/2026

Friday 5

The big ball is so versatile, it can add support or challenge to many exercises. Here are 5 exercises I love.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Use the amount of reps that suits you. Add these to a program for an all over body workout. Use the right resistance, range and reps that suits you at the time of practice.

Enjoy

01/10/2026

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You're always tired
Balancing nutrition is hard and time consuming
Doing the right amount or 'best' exercise is hard
You're overwhelmed with responsibilities and just want stuff to be easier.
You need a break but don't know how to stop the vicious cycle.

YOU DESERVE A BREAK
WE are here to give you one.
OUR DAY RETREAT IS DESIGNED JUST FOR THIS
Take the guess work out of:
Creating tasty health meals for you and your stage of life, and the family will enjoy them too.
Having the 'right' exercise/activity/workout mix that suits you, your needs, your life stage and all that you are coping with right now.
Have the support and benefit of guidance from therapists who understand you.

Join us on this amazing Women's Collective Day Retreat.
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30/09/2026

29/09/2026

Wednesday’s Workout
Using the big ball we are working the body to build the endurance, control, strength and focus to perform bridge and table top exercises with the ball as both assistance and as added challenge.

Use the correct resistance/weights/range for you. Use the amount of reps suitable for you (I suggest 10).

Add these to another workout and build a workout that’s suits you.

Always practice within the capabilities of your time of practice. Honour your body and its ability to do difficult things. Respect your body when it tells you, not today or you are in need of more support.

Always use the range, resistance and amount of reps that is right for you at the time of practice.

Enjoy.

28/09/2026

Tuesday’s Tips
Table top legs is a position where I see a loss of focus and a loss of control.
And, that’s ok, we’re all learning.
However, to do this exercises in this position we do need to train our focus, control and endurance to practice this skill.
See if this helps in your practice.

Always move within your range and your limitations. Use the appropriate resistance that is suitable for you at the time of your practice.

28/09/2026

Monday’s Mindfulness

Today we explore self and what that means. Often when we think of self, and even others we think of titles and other attributes that are given and claimed as parts of self. What are we left with when we strip those back?
What if we dropped gender, ethnicity, academic awards and other attributes that we often assign to self?
What are we left with?
Our spirit, our should, our essence or whatever name you’d like to give to what makes us, us.
What makes us laugh, cry, scared, angry?
Our ability to see our nature is important to finding our true selves.
It allows us to find the path that fits with our nature.
Not the one we think we have to follow.
Not the one we were always told we had to follow.
But, the one that truly aligns with our being.

Sit with this thought, and discover your nature.

I hope you enjoy this mindfulness practice. With loving kindness

25/09/2026

Saturday Stretch

Using the tower and arm springs I stretch my shoulder girdle, and back and torso. These stretches are a nice way to reset after a week of tight shoulders. ;)

Hold your stretches up to 30 seconds if you can. This will help them feel more relaxed. Be mindful of your body and use the range of stretch and time that suits you.