Clifton House Welcomes “The Yoga Hen”

Clifton House Welcomes “The Yoga Hen”

Holly Ross (The Yoga Hen) has earned her title as a “Hen” because of her nurturing nature to take care of others, but most importantly, herself. Her life took a turn after a tragic loss of her husband in June 2013. Her original plan to enroll in a yoga teacher training program was postponed as her journey took a pause.

In the summer of 2014, she decided to participate in the Berwick Yoga Festival. After an amazing awakening experience during a hurricane at the Festival, Holly knew that she was ready to take on the Teacher Training program in the fall of 2014. She proudly graduated with her 200 Hour Yoga Teaching Training Certificate from Breathing Space in May 2015.

In January 2016, Holly decided to continue her journey to start her own business where she could offer experiences outside of the studio atmosphere. The Yoga Hen Adventures was “Hatched” and she’s not looking back. Holly loves to play outdoors, whether it’s hiking in the woods, walking on the beach, or simply sitting by the river. She enjoys travel, seeks adventure and finds a sense of piece in nature. Some of the Yoga Hens adventures have included hiking and wine tastings, yoga with goats, wine and chocolate parings with yoga, and retreats that include kayaking, hiking and meditation. Holly offers many classes including chair yoga for the aging population, gentle flow and Yin Yoga.

Clifton House is honored to be sharing space with The Yoga Hen as she shines her love of yoga with our community. Please contact Holly to book classes with her.

Clifton House welcomes pilates instructor Rachel Quigg!

Clifton House welcomes pilates instructor Rachel Quigg!

Pilates Instruction Anyone?

Hi my name is Rachel Quigg and I would love to meet you! Why you may ask?

I just joined Sarah Dunham at Clifton House which is very exciting. I moved to Windsor recently and it is definitely hotter here then St. Margaret’s Bay. I knew years ago coming to visit Sarah that we would be working together some how in helping others become and stay healthy by the way of fitness. Thank you Sarah for welcoming me into Clifton House, this space is so beautiful.

I will be offering Pilates instruction privately, in pairs and in groups. Pilates may be for you if you are suffering from back pain, poor posture from sitting all day, lack of strength and tone in muscle, or limited flexibility. Maybe you want to be able to play a better golf game, bike or run better, wake up with less stiffness, feel more comfortable with your body, or have more energy. Maybe it is hard for you to commit to an exercise routine on your own then I can help with that.

The health benefits of Pilates are amazing, some of the benefits are;

Improved flexibility and posture
Increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks
Balanced muscular strength on both sides of your body
Enhanced muscular control of your back and limbs
Increased relaxation

Still not sure if it is for you then please take advantage of a free 30 minute consultation so we can meet/talk and see if you can benefit.

In addition, those that purchase private pilates or pairs sessions between now and August 31 your name will be entered into a draw to win 5 private pilates sessions.

Group pilates classes start in September, if you are interested then please contact me before August 31st so I can put your name down for The Am Interested List so you can be contacted about class times and days. Please contact me via facebook or call/text 902-222-8677. I will be offering level 1 intro pilates classes with modifications, no experience necessary.


“ What a huge difference after only 8 classes! I feel stronger, tougher, more flexible, energized and happier. Thank you Rachel for your fabulous instruction, attention to detail and positive energy! A.Z

Rachel Quigg, Bkin
Stott Pilates Certified

The Benefits of Adding Yoga to a Training Routine

The Benefits of Adding Yoga to a Training Routine

This is an article that we feel is extremely valuable from Click here for the original article.

Yoga training can be of enormous benefit to anyone pursuing a fitness regime. Yoga tones and strengthens your body uniformly, unlike some fitness training regimens that can lead to overdevelopment of particular muscle groups. Yoga exercises, meditation and postures also improve your balance, strength and overall flexibility, making you more capable of pursuing a weight loss regimen.

The Physical Benefits of Yoga

Performing yoga postures regularly offers a number of physical benefits, including:

  • Increased flexibility
  • Increased lubrication of joints, ligaments and tendons
  • Massaging the body’s internal organs
  • Detoxifying the body
  • Toning the muscles

Yoga postures and exercises focus on all of the joints of the body, including joints you probably don’t use regularly. Yoga exercises can strength problem joints such as the knees, hips and ankles. Yoga training also leads to increased spinal flexibility and core strength, both of which can reduce chronic problems such as lower back pain and increase your overall physical strength. Because yoga also exercises ligaments and tendons, your joints will lubricate more effectively, reducing joint pain.

Yoga training may be the only form of exercise that stimulates your internal organs. This helps prevent disease by maintaining organ health. It can also help make you more aware of potential health problems.

Yoga stretches and stimulates the muscles and organs of the body in a uniform manner. This allows increased blood flow to all parts of your body, which helps to flush out the toxins that can accumulate in your body’s tissues. Increased detoxification can increase your energy levels, making you more likely to follow an exercise program designed for weight loss.

The Emotional and Psychological Benefits of Yoga

Yoga training also offers a number of emotional and psychological benefits. Yoga exercises, postures and meditation increase your powers of mental concentration and can significantly reduce levels of stress and anxiety. Yoga can also help you feel better about your body and your self, by increasing your strength and flexibility, and by allowing you to feel more in touch with your body.

Yoga for Weight Loss

Not all types of yoga can help you lose weight. There are many forms of yoga, and many of them don’t raise your heart rate enough to contribute to weight loss. However, some forms of yoga can raise your heart rate and help burn fat.

Vinyasa, or flow yoga, is based on a series of postures known as the Sun Salutations. If you’d like to use yoga training to help lose weight, try one of these forms of vinyasa yoga:

  • Ashtanga yoga is a very strenuous type of yoga practice. Practitioners are encouraged to sign up for series courses, which can increase your motivation by giving a financial incentive to keep returning to classes. The postures are also easy to learn, so once you’re finished with your course, you can continue doing them at home.
  • Power yoga is an intense yoga workout that provides cardiovascular training.
  • Hot yoga is done in rooms heated to around 101 degrees Fahrenheit, so if you sign up for one of these course, expect to sweat. They are popular among those with joint problems.

If you are overweight or suffer from any physical disabilities or illnesses, tell your yoga instructor at the beginning of the first class; she can help you practice safely.

FitYoga and Self-Realization Retreat with Balazs Heller May 18-21st

FitYoga and Self-Realization Retreat with Balazs Heller May 18-21st

Join FitYoga founder Balazs Heller as he visits us all the way from Europe to deliver empowering lectures and yoga sessions throughout his 4-day yoga & self-realization retreat at FitYoga Windsor, NS between 18-21 May 2018.

Day Passes are available if you cant commit to all 4 days. You can also book individual yoga classes, workshops, healing sessions. All details and prices are listed below.

Do you feel burnt out? Lost in transition? Need new directions? New perspective? New beginning? Healing? Inner Peace? Rejuvenation? Self-reflection? Pampering your Soul? Me-time? Come and join Balazs so we can co-create a new chapter in your life which is based on Truth, Inner Peace, Passion and Self-Confidence!

Balazs is a former gymnastics champion of Hungary, European Bikram Yoga champion, life coach and Reiki Master. He has been running 200-hour yoga teacher training programs and self-empowerment yoga retreats across the globe to spread his message of self-empowerment, self-healing and the power of yoga. Balazs’ lectures and yoga classes are open for anyone interested in spirituality, meditation, yoga alignment, yoga philosophy, vegan nutrition. These 4 days are going to be all about YOU, so you can go beyond your self-created limitations, and re-create your new reality which is based on unlimited potential, reconnecting mind, body and spirit.

Although we do advise you to stay with Balazs for 4-days on the retreat to experience a complete transformation, you are welcome to participate even for one or two days or you can come for specific workshops you are interested in. See below the daily schedule.
Each day is based on self-reflection, healing, self-empowerment and rejuvenation through healthy vegan food, daily meditation, yoga, walking in nature, daily life-coaching sessions. The main focus of the retreat is healing, awakening, embracing.
This long weekend is a great opportunity for individuals and for couples to release, heal, reconnect, reflect and uplift that shinning soul within yourself which was neglected for so long!

1st Day – Friday
8.00-9.00h Arrival & Light Vegan Breakfast
9.30-11.30h Meditation / Pranayama / FitYoga Master Class
12.00-13.00h Vegan Lunch
13.00-14.00h Nature walk
14.30-17.30h Yoga Philosophy – Ancient Wisdom for today (Lecture 1)
18.00-19.00h Dinner
19.00-20.00h Healing Circle

2nd Day – Saturday
8.00-10.00h Meditation / Pranayama / FitYoga Master Class
10.00-10.35h Vegan Breakfast
10.45-13.30h Who am I? – The Art of Self-Realization (Lecture 2)
13.30-14.30h Vegan Lunch
14.30h-15.30 Nature Walk
15.30-17.45h Yoga Alignment & Asana principles Workshop (Lecture 3)
18.00-19.00h Dinner
19.00-20.00h Group Reiki

3rd Day – Sunday
8.00-10.00h Meditation / Pranayama / FitYoga Master Class
10.00-10.35h Vegan Breakfast
10.45-13.30h Whole-food Plant-based Nutrition Workshop (Lecture 4)
13.30h Vegan Lunch
14.30h-15.30 Nature Walk
15.30-17.45h The Power of Change – Rewiring the New You (Lecture 5)
18.00h Dinner
19.00-20.00h Guided meditation & Satsang – Spiritual Discourse on the Truth

4d Day – Monday
8.00-10.00h Meditation / Pranayama / Yoga
10.00-11.00 Vegan Breakfast
11.00-13.15h Guiding Principles towards Awakening (Lecture 6 )
13.30h Vegan Lunch
14.30h Say goodbye

Balazs is the founder of FitYoga, certified life coach, NLP practitioner, intuitive massage therapist, yoga teacher, Reiki Master. Balazs has been running yoga retreats, yoga teacher training programs all around the world for many years. His passion is to teach to inspire, to heal…to bring light and harmony in people’s heart. Balazs from early age was a professional gymnast then he became gymnastics champion of Hungary for many years. After his gymnastics career he finished his Master’s Degree in International Relations and traveled around the world to find his true purpose in life. He currently lives with his wife and two children on the sunny Mediterrenean-island of Malta where he is running his yoga teacher trainings and working as a yoga teacher and life coach. Balazs’ retreats are life changing experience if you come with an open heart.
You can follow Balazs on Social media:

Clifton House : FitYoga Windsor
439 Clifton Avenue, Windsor,NS

ACCOMMODATIONS (3 nights – Friday, Sat ,Sunday)
Guests will be staying at the beautiful and historic Clockmakers Inn, located just minutes from the studio. Rest, relax and rejuvenate in this charming and peaceful Inn. Private and shared rooms available and can be discussed at the time of booking.
There are also shared guests rooms located at The FitYoga Windsor Studio.

FEES & REGISTRATION – Final price with tax included
EARLY BIRD fees till 18th of April:
–> All-inclusive 4-day retreat fee
* without accommodation: $790
* with 3 nights Private accommodation: $1050
* with Shared 2 & 3-bed accommodation: $935
–> 1 Day-Pass with meals : $250
–> Lecture/Workshop Pass: $75
–> Yoga class: $25
–> Healing Circle/ Group Reiki / Satsang: $20 each
—> 1 night private accommodation: $125
—> 1 night shared accommodation: $65

NORMAL fees apply from 19th of April as follows:
–> All-inclusive 4-day retreat fee
* without accommodation: $825
* with 3 nights Private accommodation: $1085
* with Shared 2 & 3-bed accommodation: $970
–> 1 Day-Pass with meals : $290
–> Lecture/Workshop Pass: $90
–> Yoga class: $30
–> Healing Circle/ Group Reiki / Satsang: $25 each
—> 1 night private accommodation: $135
—> 1 night shared accommodation: $75

The all-inclusive fee includes:
• Daily vegan breakfast-lunch-dinner (no dinner on Monday)
• daily yoga, pranayama and meditation sessions
• lectures / workshops / healing circles
• accommodation (if applicable)

Send Balazs an email to with an answer to the following question: Why do you want to join the retreat?

You can also call Sarah at 902-401-1109 to reserve your spot. Sarah is the Canadian Ambassador for FitYoga and owner of FitYoga Windsor.
We will work with you the customize the package that is perfect for you.

Breath is essential to life

Breath is essential to life

Breath. It is the first thing we do when we are born and it is the last thing we do when we leave. In between that time, we take about half a billion breaths. The mind, body and breath are intimately connected and can influence each other. Our breathing is influenced by our thoughts, and our thoughts and physiology can be influenced by our breath. Learning to breath consciously and with awareness can be a valuable tool to help restore balance in the mind and body. Breathing can have an immediate effect on diffusing emotional energy so there is less reactivity to our emotions.

A simple practice of slow deep breathing has many benefits on our physical body, such as reduced anxiety and depression, lower blood pressure, increased energy levels, muscle relaxation, and decreased feelings of stress and overwhelm. The basis for all deep breathing practices originates in the science of yoga, specifically the branch of yoga known as Pranayama. The word ‘pranayama’ is derived from two Sanskrit words Prana (life force) and yama (control).

By controlling the breath, you can influence every aspect of your life. You can train yourself to breathe in a way that has a positive influence on your health. But what if controlling your breath was not physically possible??

Let me introduce you to two incredible people that I know. John Campbell and his fiancée Katie Nodding. John fights for his breath each and every day – and its not something new to him either. Katie and John graciously allow me to share their heart tugging story below.

John had fought for his breath once before when at 16 years old, he was diagnosed and overcame an extremely rare disease requiring a bone marrow transplant, radiation, and chemotherapy. His recovery was swift and he has enjoyed life to the fullest since as a dedicated electrician, and avid outdoors-man. However, for medically unexplained reasons, he once again must overcome the unthinkable. In May of 2017, John’s lungs began to fail. His pulmonary deterioration was rapid and severe, literally taking his breath away and requiring him to use an oxygen machine 24/7 as of September. Though no official medical diagnosis has been determined, his doctors have been treating him for Graft vs. Host Disease, and the damage to his lungs has been deemed irreversible. He takes bi-weekly trips to New Brunswick for treatment on top of an intense drug prescription regime. He has had to adapt to a major lifestyle changes, he can no longer work, or hike through the forest. The days can be long and tiring – but there is HOPE.

John has been accepted into a transplant program in Toronto, and in the upcoming months he and his fiancée, Katie, will be moving to Ontario to await a double lung transplant. Though the road to recovery may be long they are determined to stay positive and regain their lives. John WILL find his breath once again. Any monetary donations, positive thoughts, prayers, and energies given are graciously accepted as all will help lessen the stress of temporarily moving their lives and starting anew; it will all help strengthen their Prana – their life force – to overcome this illness, and BREATHE again.

Yoga means union, community, oneness with self and others. Sharing my light and reaching out to my community is very important to me and I would love to help Katie and John in any way that I can.

One path of Yoga that I feel very connected to is Karma Yoga. ‘Karma’ means action and ‘yoga’ is to know one’s self. The word “Karma Yoga” therefore, means knowing yourself through work. According to James Lochtefeld, Karma yoga is the spiritual practice of “selfless action preformed for the benefit of others”

Karma Yoga is work done well without any expectations. Its an unselfish action which must be done with dedication, love and care, without expecting any fruits of labour. You must do it only for the pure joy of it and an intention to help others.

FitYoga Windsor will be offering Karma Classes by donation on Friday evenings from 6pm – 7pm. All proceeds from each 60-minute FitYoga Karma class will go directly to helping John and Katie. Friday evening classes will begin on March 23rd. Please note that each Karma Class will be limited to 20 people and you can sign up for this class a head of time online. Donations will be made in cash at the studio. This will be a regular 60 minute FitYoga class with a dynamic power flow sequence, meditation and pranayama exercises – be prepared to sweat with pleasure.

“Healing is every breath” – Thich Nhat Hunh

Yoga is a holistic fitness package

Yoga is a holistic fitness package

Yoga is a way of living that aims towards a healthy mind in a healthy body. FitYoga, with its combination of yoga and Pilates-inspired sequences, is an amazing way to gain that healthy lifestyle.

“Health is not a mere absence of disease. It is a dynamic expression of life – in terms of how joyful, loving and enthusiastic you are.” – Sri Sri Ravi Shankar.

This is where yoga helps: postures, pranayama (breathing techniques) and meditation are a holistic fitness package.

Postures or Asanas

Very often, yoga is only partially understood as being limited to asanas (yoga poses). As such, its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling.

The true essence of yoga revolves around elevating the life force or ‘Kundalini’ at the base of the spine. This is achieved through a series of physical and mental exercises. The physical methods are various yoga postures or ‘asanas’ that aim to keep the body healthy.

The mental techniques include breathing exercises or pranayama and meditation or dhyana to discipline the mind.

Breathing or Pranayama

Prana means life force or breath sustaining the body; Ayama translates as “to extend or draw out.” Together the two mean breath extension or control.

Inhale, Exhale, Relax.

Yoga Breathing or Pranayama is the foundation of your yoga practice. It begins with deepening your breathing, then moves into more advanced breathing exercises such as Kapalabhati and the Alternate Nostril Breath.

Pranayama goes hand in hand with the Asanas and is used before, during and after asana practice. These two Yogic Principles together are considered as the highest form of purification and self-discipline, covering both mind and body. Breath practice can help relieve minor fatigue, anxiety, and depression.

Meditation or Dhyana

“Meditation” and “mindfulness” are buzzwords these days for good reason. Yogis have been practicing dhyana (meditation) for millennia. Meditation is the act of focusing your mind.

The first step to successful meditation is practicing it often. But even in a class where the yoga teacher sets time aside for meditation, getting the hang of how to meditate can be quite challenging, whether you’re a beginner to yoga or you’ve been taking yoga classes for a while. Considering that serious yogis spend a lifetime honing the art of meditation, there’s no sense in pressuring yourself to perfect your own meditation technique after just a few sessions.

Mind, Body & Soul

Man is a mental, physical and spiritual being; yoga helps promote a balanced development of all mind, body and soul. Other forms of physical exercises, like aerobics, assure only physical well-being. They have little to do with the development of the spiritual or astral body.

Yoga is not about touching your toes. It’s about what you learn on the way down. – Jigar Gor.

Practicing yoga might seem like just stretching, but it can do much more for your body from the way you feel, look and move. The art of practicing yoga helps in controlling an individual’s mind, body and soul. It brings together physical and mental disciplines to achieve a peaceful body and mind; it helps manage stress and anxiety and keeps you relaxed. It also helps in increasing flexibility, muscle strength and body tone. It improves respiration, energy and vitality.


Yoga is about community and union on a number of levels. First, the union and harmony between your own body, mind and soul. Second, the union between yourself and your yoga teacher, and between yourself and fellow practitioners. On a broader level, the connection between the studio and its community is also important.

Opening a yoga studio in Windsor is a natural step for me, as my family lives here and we are closely connected to the community. As an active supporter of this community and a variety of causes, FitYoga Windsor is a natural extension of my commitment to myself and to my community, as I want to share the beautiful gift of Yoga – along with all of its many benefits – with you all.