Specialty Class

The regular scheduled Stretch & Core class on July 20 will have an extra special component. The first 30 minutes of the class will be led by Rosemarie Sanche who will teach you the basics of Hypopressive exercises to tone the abdominals and pelvic floor for a sense of what pelvic stability feels like. Rosemarie is a pelvic floor specialist and former fitness instructor so she knows both worlds of exercise and rehab. The second portion of of the class will  incorporate the Hypopressive principles with Pilates exercises taught by Justina.  If you already attend this class regularly, there is no need to register but if you are planning to come, please email or text me first.


The Athletic Pelvic Floor: How’s It working for you?

If you have tailbone pain, incontinence, heaviness….. just to name a few things that you may be trying to ignore, then it’s not working so well:(

High intensity exercise such as bootcamps, Obstacle Course Racing and CrossFit have become more popular for females. With such high level physical challenges come concerns about how to manage common women’s health problems such as Incontinence, Pelvic Organ Prolapse (associated more with pelvic floor weakness) and Pelvic Pain (particularly from pelvic floor overactivity and too much ab exercises!) as well as concerns about exercising during pregnancy, and postpartum issues such as divarication of rectus abdominis, exercising after a Caesarian section, and lifting while breastfeeding.

Men also have Pelvic Floor issues and can experience tailbone pain, perineum pain, genital pain, ED, bladder urgency, or low back instability due to a variety of factors. Is the status of the pelvic floor weak or high tone? What are the psychological, physical, postural habits and conditions that impact your pelvic floor?  Read more…

We will cover ways to take the pressure off the pelvic floor with Hypopressive breathing exercises, explore ways that your posture is creating a weak pelvic floor, how to discover the difference in pelvis with and without support, and some ways to start to distinguish your pelvic floor condition (although true diagnosis is only possible with a one-on-one appointment).



With extensive experience in the fitness industry and diverse knowledge in the areas of health and wellness, Justina’s reputation for vastly changing how people live and move in their bodies and her reputation is based on her acquisition of specialty training in areas that are an advancing focus for health and wellness including anti-aging movements.
In addition to fitness instruction and personal training, medical practitioners also refer their clients to Justina to assist their chiropractic, physiotherapy, and rehabilitation care. She is well known for her practical knowledge and top-notch instruction. Justina studies web seminars every single day to compare and contrast the scientific ideas with changing practices in fitness.

Justina completed her Essentrics® and Essentrics® Aging Backwards training directly with Miranda Esmonde-White in Montreal and has also been trained in anti-aging exercise programs from top presenters in the European Gymnastics Union. She has been the only North American participant in the European festivals and is focused on creating more of a regular attendance in these events if her students are willing to accompany her and highlight their amazing movement quality.

Specialized Training:

- Barre
- Pilates
- Japanese Yoga Therapy
- Essentrics®
- Essentrics® Aging Backwards
- Personal Training


- CFES Weight Training Instructor Certification
- Emergency Standard First Aid Certifications

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