Prenatal Power is a movement-based program specifically designed for expectant mothers. Our program blends functional movement, mobility and strength with the knowledge and mind-body awareness needed for childbirth.

Participants can expect to:

• Connect with their breath
• Understand how their body is adapting to pregnancy
• Physically and mentally prepare for birth
• Manage everyday postural discomforts from pregnancy
• Maintain functional strength throughout pregnancy
• Increase confidence for their upcoming birth
• Connect with other pregnant women

Registration Details

• 6 program spots available.
• If new to our clinic and/or have never seen Dr. Nicole Insley, you must first complete an initial examination with her prior to the program start.
• The initial examination and program fees may be eligible for extended health coverage depending on your specific plan.
• If you are a current patient of Dr. Insley, your most recent visit must be within 1 month of the program start date.
• Following successful completion of the program, you will receive a $50.00 discount for our Postpartum Level I program.

Ditch the “bounce back” attitude. We are here to recover, reconnect and rebuild your body after childbirth. Our Postpartum Rehab class is designed and led by our regulated health professionals to help moms regain strength, stability, mobility and confidence.

Focusing on proper breathing mechanics, deep core restoration, pelvic floor health, postural relief and functional movement, each session supports your body's unique journey.

Participants can expect to:

• Reconnect with their breath and core
• Recover from the physical trauma associated with childbirth
• Rebuild pelvic floor awareness and strength
• Improve postural changes and positional requirements
• Increase overall mobility
• Reduce discomfort and prevent future injuries
• Gain confidence in everyday movements
• Connect with other moms through their postpartum journey

Being a mom is no easy feat. Let us provide you with the resources to fill your cup with ease. Because when mom has a full cup, everyone else benefits.

Registration Details

• 8 program spots available.
• If new to our clinic and/or have never seen the health professional leading the program, you must first complete an initial examination with them.
• Both the initial examination and program fees may be eligible for extended health coverage depending on your specific plan.
• If you are a current patient of the health professional leading the program, your most recent visit must be within 1 month of the program start date.
• If you wish to repeat this program, you will receive a $50.00 discount.

Program cost includes resources, bands and a Coregeous ball.

You’ve successfully completed Level I and now you are ready to find your strength and endurance for everyday life. Whether it’s catching your little one, filling your arms with children and bags, or keeping up with the never-ending “mom!”, Level II is where you want to be.

You have mastered the reconnection and now we continue to rebuild through a series of strength training movements tailored specifically to your birth story and needs.

Participants can expect to:

• Rebuild their core
• Increase pelvic floor strength
• Strengthen to prevent postural changes
• Introduce functional strength movements and patterns
• Prevent future injuries
• Increase confidence in everyday movements
• Create lasting relationships with other moms through their postpartum journey

Registration Details

• 8 program spots available.
• You must have first successfully completed our Level I program to transition into Level II.
• Your most recent visit with the health professional leading the program must be within 1 month of the program start date.
• If you wish to repeat this program, you will receive a $50.00 discount.

You have successfully completed our Postpartum Rehab Level I and II Programs and are eager to experience the ever-popular Mat Pilates. This program differs from our other Clinical Pilates Programs in that it is intentionally designed for the postpartum woman.

Our program design utilizes evidence-based principles focused on core and pelvic floor integration, graded loading progressions, nervous system regulation, return-to-exercise principles, control, coordination and flow.

Postpartum Rehab Level I sets your foundation, Level II builds your strength, while Clinical Pilates redefines your postpartum comeback.

Participants can expect to:

• Explore dynamic core control
• Develop pelvic floor endurance under movement
• Improve rotational strength
• Increase single-leg stability and unilateral movements
• Further coordinate breath-to-movement patterns
• Expand movement efficiency for long-term resilience

This is for the moms sitting on the sidelines. The ones who are years postpartum but not yet perimenopausal. You feel like you’re past postpartum rehab because your babies are no longer babies, but are too young to speak about menopause. You’ve been spending all your time focused on everyone and everything, except yourself. Now is your time.

Participants can expect to:

• Reconnect with their body
• Rebuild their core and pelvic floor
• Improve functional strength
• Practice sustainable movement sequences
• Increase confidence in and energy with everyday activities
• Connect with other moms in a similar life era

Program cost includes resources, bands and a Coregeous ball.

Registration Details

• 8 program spots available.
• If new to our clinic and/or have never seen Dr. Nicole Insley, you must first complete an initial examination with her.
• Both the initial examination and program fees may be eligible for extended health coverage depending on your specific plan.
• If you are a current patient of Dr. Insley, your most recent visit must be within 1 month of the program start date.
• If you wish to repeat this program, you will receive a $50.00 discount.

Menolution is a strength-based program designed specifically for women perimenopausal. Over the course of six weeks, women will participate in progressive strength training to meet the physiological changes their body is experiencing.

The program blends education, open conversations and functional rehab to improve sleep, manage hot flashes and understand mood swings associated with this life phase. Together, we will remove the pause and add a solution.

Participants can expect to:

• Learn what and why behind their symptoms
• Focus on progressive strength training
• Reconnect with their core and breath
• Build pelvic floor awareness and strength
• Improve postural changes
• Increase overall strength and mobility
• Practice sustainable movement sequences
• Increase confidence in and energy with everyday activities
• Connect with other women in a similar life era

Registration Details

• 8 program spots available.
• If new to our clinic and/or have never seen Dr. Nicole Insley, you must first complete an initial examination with her.
• Both the initial examination and program fees may be eligible for extended health coverage depending on your specific plan.
• If you are a current patient of Dr. Insley, your most recent visit must be within 1 month of the program start date.
• If you wish to repeat this program, you will receive a $50.00 discount.

Clinical Pilates is a specialized and personalized movement program that combines the principles of Mat Pilates with the expertise of a trained physiotherapist and pelvic health physiotherapist.

Designed to improve strength, stability and mobility while reducing pain, preventing injury and managing chronic conditions, each session focuses on controlled movements, breathwork and proper alignment to target your unique needs.

Registration Details

• 8 program spots available in each location.
• If you are a new patient to A1 and/or have never seen our physiotherapist, you must first complete an initial physiotherapy appointment in clinic prior to the program start.
• If you are a current patient with our physiotherapist, your most recent visit must be within 6 months of the program start date.
• The initial visit and program costs may be eligible for extended health coverage depending on your specific plan.
• If you wish to repeat this program, you will receive a $50.00 discount.

You have successfully completed our Clinical Pilates Functional Foundations Program (Level I) and are ready to ramp things up.

Join our six-week Level II program that progresses you through a series of dynamic movements and strength challenges, building off the foundation you already built in Level I.

Our physiotherapist-led program will continue to focus on rehabilitation, injury prevention and/or managing chronic conditions while challenging you one step further.

Registration Details

• 8 program spots available in each location.
• If you have not seen our physiotherapist in over 6 months, you must first book a subsequent visit with her prior to completing the program.
• The program costs may be eligible for extended health coverage, as well as the subsequent visit if needed, depending on your specific plan.
• If you wish to repeat this program, you will receive a $50.00 discount.

Move more, worry less. This program is specifically designed for seniors looking to improve balance, strength, confidence and mobility for performing activities of daily living.

Our 45-minute sessions are tailored to meet you where you are in terms of comfort and ability. The goal is to move your body in a safe and supportive environment.

Registration Details

• 12 program spots available.
• Drop-in is available for $5 per class and must be pre-booked ahead of time.
• There are limited spots available for drop-ins.