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.
Mindful fitness classes promoting health and wellness
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.
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.
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.
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.
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.
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.
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.
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.
Mon 9-10 AM & Wed 4:30-5:30 PM
Mon, Wed & Fri 12-1PM
Roll With It
Mon 4:30-5:30 PM & Wed 9-10 AM
Tues & Thurs 9-10 AM
Ballet Barre Fit
Tues 4:30-5:10 PM & Fri 9-10 AM
Thurs 4:30-5:10 PM
Thurs 5:15-5:55 PM
Fri 4:30-5:30 PM
“Change your thoughts and you change the world”
Norman Vincent Peale
Unit 5 - 287 St. Laurent Blvd Ottawa, K1K 2Z3