grand opening header image

Come celebrate with us! Members and non-members are invited to the Grand Opening for Clifton House in Windsor, Nova Scotia on Sunday, May 26th from 2-6.

Clifton House is celebrating one year of helping people feel stronger, energized, healthier and empowered. It is a beautiful home that has been transformed into a Wellness Studio that offers yoga and pilates classes, massage, energetic healing, detox foot baths, eco friendly hair services, intuitive readings, workshops and retreats. 

Looking to rent a space to hold meetings, gatherings or workshops? Then Clifton House is for you! Offering  a warm, beautiful, and creative space for your event or occasion.

Event Details

The Grand Opening will offer mini yoga and pilates classes with our five different instructors. You can also receive a hands on healing treatment, massage and intuitive readings.

Door prizes will be drawn for a chance to win class passes for yoga and pilates, a reiki session, detox foot bath treatment, free hair cut and style, a gift basket for organic hair products and more. 

We welcome you to join us in celebrating this exciting addition to Windsor, NS. Please share and pass on this invitation to others and we will see you on Sunday, May 26th from 2-6.

image of nina paris

Nina completed her 250-hour yoga teacher training in Toronto in 2013, and soon followed up with specialized training in pre and postnatal yoga. She was excited to deepen her own yoga practice, not planning to teach. The first time she taught a sun salutation, she was hooked and her training shifted gears.

She loves sharing yoga and has been teaching a variety of styles for the past 5 years.

In her free time, Nina continues to deepen her passion by practicing and studying many aspects of yoga. Her other true loves include her baby and husband and her garden and home in the forest. She is delighted to be joining the team at Clifton House and looks forward to sharing her love of yoga with Windsor’s yogis.

Prenatal yoga is a perfect way for expecting mothers to connect with their changing bodies and growing babies. Join this class and meet other mamas-to-be in a relaxed and supportive environment. We will practice asana (yoga postures), breath work and meditation to help with aches and stress and to help prepare your body for childbirth.

6-week session $80
Tuesdays at 6pm

Chakra flow: Join Nina for this 7-week flow class to help tune up your subtle body. Each week we will focus our movement and meditation around one of the 7 main chakras (energy centres) in the body. We will explore how each chakra corresponds to particular body parts, organs and human characteristics. By taking time to focus on the chakras, you can gain balance and ease in your body and life.

7-week session $90
Thursdays at 6pm

image of holly ross, 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.

pic of rachel quigg, instructor

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

group of yoga practitioners doing pose in class

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.

image of balazs heller in yoga balance pose

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.

image of girl blowing breath in cold air

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

inspirational yoga quote from Jigar Gor

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.

silhouette of woman against the water with her hands reaching up

Yoga is amazing for everyone. You will get as much out of it as you put into it, and no matter what your physical strengths or weaknesses you can find incredible benefits. This article is from; read the full article here.

The Benefits of Yoga

Like yoga, the osteopathic approach to wellness focuses on your body’s natural tendency toward health and self-healing.

“The purpose of yoga is to create strength, awareness and harmony in both the mind and body,” explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.

While there are more than 100 different types, or schools, of yoga, most sessions are typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

“As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body’s ability to heal itself,” says Dr. Nevins. “Yoga is a great tool for staying healthy because it is based on similar principles.”

Physical Benefits

“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

  • Increased flexibility
  • Increased muscle strength and tone
  • Improved respiration, energy and vitality
  • Maintaining a balanced metabolism
  • Weight reduction
  • Cardio and circulatory health
  • Improved athletic performance
  • Protection from injury

Mental Benefits

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”

Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”