Have A Nice Day Pilates

good morning babes. wake up, stretch, sunlight, out the door, pilates, go have a nice day 🌎

A SlowSport™ Summer🧢

We just have a few caps left from this season’s drop! It’s been so unreal seeing you around the world in a favourite merch.

PSA Jennifer Winter designed these caps to fit your braids and summer hairstyles okay!!

Snag the last few in studio at 8 Eastern Ave xx

WE ARE SOLD OUT 🧪

One month out from our Nice Day Pilates Mat Teacher Training Fall 2026, and we are SO BLUSHED by the response. Truly, thank you.

We cannot wait to welcome our next cohort and dive into 150 hours of movement, anatomy, teaching, cueing, leadership + so much more.

We’re especially excited to welcome back Crystal Draper of Bright Health Co. and Grecia Alaniz PT, PhD(c) | toronto researcher + pelvic physio , who will be facilitating our Functional Anatomy + Pelvic Health segments (plus more 👀), alongside familiar faces from the NDP team.

A special thank you to everyone who applied for our BIPOC Scholarship. The response this year was incredibly moving and meant so much to us. We’re deeply grateful for the time, care + trust you shared with us.

One month. One incredible crew. We. Are. Ready.

To our new group of students, see you September 19 xx

15. Mermaid 🧜🏾‍♀️

It becomes less about “doing Mermaid” and more about using Mermaid as a movement tool: assess where the body needs space, establish stability, then progressively add range, rotation, and extension.

Mermaid brings together some of the body’s most important movement relationships: the ability to bend, rotate, reach, and extend without losing connection to the centre. It builds functional mobility while strengthening the muscles that stabilize the spine, shoulders, and pelvis, helping the body move with more freedom and control.

Mermaid doesn’t have to be taught as one fixed exercise. Think of it as a mobility pathway that can be layered throughout the session depending on what the body needs. Because the movement can be broken down into lateral flexion, rotation, and extension, each version gives you a different opportunity to prepare the body for what comes next.

When you want to prepare the body for more three-dimensional spinal movement, add rotation. Rather than chasing range, use the rotation to teach the ribs and pelvis to move in relationship to one another while the trunk remains organized.

Then layer in extension when the body is ready for more load and range. The goal is not simply to lift the chest, but to distribute extension through the spine while keeping the pelvis, ribs, and shoulders connected. This makes Mermaid an excellent preparation for exercises that require spinal extension, shoulder opening, and increased anterior-body length.

Snippets from our NDP Teacher Training manual, A Study In Patterns, Vol. 2.

Featured our lovely instructor Pilates by Emma

Boarding Pass: Summer🚏

Love letters from Toronto. Stamps optional, memories guaranteed.

Here’s to missed flights, new cities, passport stamps, finding yourself and always writing home.

Growth is an inside job 🫚

The biggest transformations rarely ask for an audience. They happen quietly, in the moments when no one is watching. In the decisions you make for yourself, the habits you build, and the things you choose to leave behind.

Outgrow what no longer fits.
Change your mind.
Disappear for a while.
Keep editing.

Monthly memberships available at nicedaypilates.ca to keep you going babyyyy.