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Welcome to Querencia

A place to renew strength and center oneself

I’m thrilled you’ve decided to stop by. I’ve been a passionate movement instructor for a while, and I look forward to sharing the lessons I’ve learned along the way on my path to finding Querencia. Browse below to learn about my practice. I hope I can help you on your quest for querencia, health and wellness.

 
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About Querencia

At Querencia we offer mindful fitness classes online, but we also offer so much more!


We offer you a safe and effective wellness program to help you get and stay healthy, using physical therapy, yoga, pilates, somatic, calisthenics, kin stretch, and self-massage techniques, too that you can burn calories, build core strength, and increase mobility in a mindful manner, sustaining your body for a lifetime.

We design our classes to keep you in shape physically and allow time for the mind to decompress, relaxing the nervous system, which is usually stuck in fight-or-flight response, exhausted from our fast - paced way of living.

We provide self-care tools first to battle the everyday aches and pains and musculoskeletal imbalances that can cause biomechanics problems and dysfunctions in the body, and secondly, to help prevent, rehabilitate, or restore overworked, underworked, or injured tissues. 

We provide you with anatomical terms and knowledge, so you feel confident when talking with medical professionals and therapists. We also talk about alignment and biomechanics of movement to ensure safe movement practices preventing injuries from unsafe practices or movement habits. We want to teach people to move better and more safely so that they can continue to move well throughout the aging process. 

We attempt to create a space where you can explore your inner self and reconnect with your authentic self. We often lose this connection because we ate stuck in our heads, running from one thing to the next, ignoring the signals of basic human instinct and the warning signs the body is giving us about living this way. 

 
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My Classes

 
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Contrology

Contrology is a method of exercise that consists of low-impact flexibility, muscular strength and endurance movements. This class strengthens and stabilizes your core body so you can move efficiently while improving your posture, flexibility, and mobility. The focus is on the concept of control rather than cranking out endless reps or muscle exhaustion. Your muscles are working to lift against gravity with the goal of strengthening and isolating the right muscles. Your goal should be to take your time with the exercises, focus on the task at hand, and connect to your breath.

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Gentle Hatha Yoga

Gentle Hatha Yoga is geared specifically for those new to yoga or those who are interested in a gentle practice. This class incorporates simple flowing sequences to warm up the body, as well as slower paced movements focusing on alignment, strength, balance, and flexibility. No experience or flexibility required.

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Yin Yoga

Yin Yoga classes will not only improve flexibility but will help quell the fluctuations of the mind by slowing down the mental loops of frustration, regret, anger and desire that can cause stress, improve your mood by practicing asana and meditation to ease pain, and build awareness for transformation allowing you to break free from destructive emotions and step back from the drama of your own life to gain a fresh perspective.

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Ballet Barre Fit

Ballet Barre Fit is a hybrid high intensity, low impact workout class combining classical ballet technique with elements of Pilates, dance, yoga and strength training. These classes start with a warm up to activate the core and upper body before moving to the barre to focus on legs and your glutes and will test your cardiovascular endurance.

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Roll With It!

Roll With It! Relieves aches and pains, enhances breathing, reduces stress and improves your posture and performance. The body is made up of multiple layers of connective tissue called fascia that weaves its way around every part of your body, connecting and separating your body from head to toe. The Yoga Tune Up Therapy Balls improve the slide and glide between the fascial layers which translates into ease of movement, release of tension, and reduction of discomfort. The grippy texture of the massage therapy balls work by gently locking into all the tissue layers, from the surface of the skin, to the spongy superficial fascia underneath, and further within towards deep fascia. As you Roll With it! The balls roll along the skin, they create massive shear that heats, calms, and lengthens not only the targeted tissues but the associated tissues as well. 
Energize

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Hatha Yoga

Hatha yoga is primarily concerned with mastery of the body and the sequences of asana (yoga postures) is generally practiced more slowly and with more static posture holds than other styles of yoga such as Ashtanga or Vinyasa. This class incorporates meditation, visualisation and pranayama (breathing techniques) to examine how we relate to external and internal experience as a path to inner peace.

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Calisthenics

Calisthenics is resistance training with your own bodyweight. The fundamental goal of calisthenics should be mastering control over lifting and moving your body in space. Using familiar exercises such as squats, push-ups, planks, lunges, burpees and crunches in intervals to strengthen, stabilize, mobilize, and burn calories.

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Mobility

Mobility is the ability to move freely and easily. The mobility joints are the ankle, hip, thoracic spine, shoulder and wrist. The kinetic chain is a series of joints stacked on top of each other in an alternating pattern of stability and mobility. This sequence creates the ideal platform for dynamic human movement and unfortunately disruptions in this pattern can occur as a result of injury, chronic pattern overload, muscle imbalances or bony malalignments. When disruptions occur it can affect the normal function of the joint and in severe cases the mobility-based joints become more stable because they have lost the ability to maintain their primary mobility function. A good level of mobility allows a person to perform movements without restriction, while a person with good flexibility may not have the strength, coordination, or balance to execute the same movement. Good flexibility does not always denote good mobility. This class is designed to restore mobility in these joints and ensure human movement will not be compromised.

Schedule

Mon 9-10 AM

Contrology

Tues 4:30 - 5:10

Ballet Barre Fit

Wed 9-10 AM

Roll With It

Wed 12-1PM

Hatha Yoga

Thurs 9-10 AM

Gentle Hatha Yoga

4:30 - 5:30 PM

Yin Yoga

Video On Demand Only

Calisthenics

Video On Demand Only

Soma Stretch

Video On Demand Only

Kin Stretch

 

Price List

Available Now

$0

Free Trial Class

Take your first class with us FREE! We want you to feel confident we are a good match before you commit! Contact us at info@querencia.shop and we will get you into your desired class! 

$150/month

Unlimited

This package is the best bang for your buck! You will have access to 24 VOD + 24 LIVE Mindful Fitness Classes, 2 Workshops, 1 Coaching Call a Month and will be provided with a fitness tracker to keep you on track and motivated towards your goals!

$120/month

Live + VOD

With this plan you receive access to 24 VOD + 24 LIVE mindful fitness classes, access to our private Facebook group, access to our VOD archive, and a fitness tracker to ensure you stay motivated.

$80/month

LIVE

For those of you who like the live experience! 24 LIVE classes, access to all past LIVE replays and a fitness tracker to keep you moving better!

$80/month

VOD

This package includes 24 VOD mindful fitness classes, access to VOD archive classes. and a fitness tracker to help you with self-accountability!

$40/1 hour

Coaching Call

Our coaching calls are designed for those who would like a little more guidance about exercises form our classes, to make a goal and make a plan to reach it, or to explore an injury or body part that has been or may become a problem.

$60/hour

Private

A 1 hour private yoga class. This will include a 30 min strategy session (zoom call) where we will make a plan for your unique needs

$50

Workshops

2 hour Mindful Fitness Workshops explore different movement modalities, concepts, and techniques to help you move better, for longer!

 
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“Change your thoughts and you change the world”

Norman Vincent Peale

 

Let’s Connect

Unit 5 - 287 St. Laurent Blvd Ottawa, K1K 2Z3
Canada

6137207443

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