Small Group Training

SPECIAL NOTE: The 9to5 Movement Property is closing as of Sept. 4/21.

*LIVE INDOOR TRAINING: Please note that the 9to5 Movement Studio is CLOSED. Stayed tuned in early 2022 for news of opening in a new location.

*LIVE OUTDOOR TRAINING: Final session on Saturday Sept. 11/21. Outdoor sessions will resume when weather permits in the spring of 2022.

*LIVE STREAM/ZOOM CLASSES: Train from the comfort of your own home.

NEW GUIDELINES FOR ALL SESSIONS (live or zoom):
*All sessions (live or zoom)  require min 24 hour advance registration. *4week programs require full 4 week registration commitment.  *Drop ins are no longer available. 

*No makeup sessions, no pro-rating and registrations are not transferable. 

*All sessions require a minimum registration in order for class to run:  On-Line Zoom sessions require a minimum of 3 registrants to run.  Live outdoor sessions require a minimum of 3 registrants to run.  Live indoor sessions require a minimum of 2 people to run. COMBO sessions require minimum of 5 Zoom participants to run.

COVID AND HEALTH PROTOCOLS TO OBSERVE FOR LIVE SESSIONS:

Please stay home if any of the following applies to you: 

*If you have symptoms of COVID-19 including fever, chills, cough, shortness of breath, sore throat and painful swallowing, loss of taste of smell

*If you have been given direction by a provincial health officer to self-isolate

*If you have been outside of Canada

*If you have had contact with a confirmed COVID-19 case

*Arrive within 10 minutes of your session.  You will need time to check in and complete the MANDATORY  screening/health check.

Late arrivals will not be permitted in session passed the start time.

*Sanitize your hands before entering the studio and/or training area.

*For indoor sessions – please wear your mask in all public/common areas, until you have reached your mat area.  Please replace mask to leave studio.

*Please maintain social distancing of 6ft from other participants

*Please bring your own water/water bottle, mats, blankets, towel, strap and blocks (if you are accustomed to using them). 

*All sanitization/cleaning supplies will be supplied at the studio. 

*Please register in advance for all live indoor or outdoor sessions at toni@9to5health.ca

2022 – 24 Days to Mindful Rest

Just 30 minutes at the beginning of each day (6 days a week) to help you build new habits in 2022 and develop your own daily movement and meditation practice.  Show up virtually in your PJ’s (as long as you can move in your PJ’s!).  This will be an explorative journey through yoga, breath work, movement and meditation.   Each virtual (zoom) session will incorporate movement practices (including some yoga and pilates postures), conscious breathing (pranayama) and a daily meditation to start your day.    Together, let’s hit the reset button for 2022 and develop a daily practice that is just right for you.  Start each day feeling refreshed, energized and peaceful.  Appropriate for all fitness levels, modifications will be given to those new to the movement journey.  Monday-Saturday, January 3 through January 29 (inclusive), 6:30-7am.  Investment:  $192 +HST (Just $8/day to reset your 2022!)

Pilates Yoga Flow

The Pilates principles of alignment are fused with yoga poses to build greater strength and a balanced body. You’ll flow through Pilates exercises to improve strength, mobility, and stability followed by a series of yoga postures focusing on endurance, breath, strength, length, and opening the body. This is a Level 1/2 class.

Re-Set YogaTM

Is it time to hit the re-set button on anxiety, stress and depression? This session is a specially designed gentle Hatha Yoga practice for use as a tool to balance mood, increase energy levels and reduce feelings and symptoms of depression, anxiety and stress. During this session you will: focus on breath control and learn breathing practices to soothe the anxious beast, incorporate stress reduction techniques to balance your mood, Replace negative self-talk and build positive reinforcements, Experience the benefits of a gentle physical yoga practice to reduce feelings and symptoms of depression and anxiety.

Roll, Release, Restore(TM)

Roll out the soft tissue and muscles in your body, release tension, recover from muscle overuse/repetitive movements and restore your balance and equilibrium in your body and mind with restorative yoga postures and guided deep breath work!  Self-myofascial release work is a recovery method that has many benefits. Using several tools, we will uncover the tender areas or trigger points in our bodies and roll them out to release tension in tight muscles, improve inflexible areas, remove muscle spasms and decrease soft tissue density. Then we will move into supported, restorative and yin yoga postures, (with the aid of props), and focus on deep, restorative breath to achieve physical, mental and emotional relaxation and bring balance to body and mind.  Some Yoga Balls and Tools required.

Slow Flow Strength

This is a slow Vinyasa Yoga class. It is an alignment-based, fluid movement class designed to build strength and stability with functional movement. You can expect to challenge your full body strength, mobility and stability through several familiar postures and posture transitions. Most appropriate for students who already have a regular yoga or movement practice and are looking to take their practice to a new level.

Vinyasa Flow

Vinyasa Yoga is an alignment-based, fluid movement class designed to build strength and stability with functional movement. While Vinyasa is not necessarily fast-paced, you can expect to challenge your full body strength, mobility and stability through several familiar postures and posture transitions. This class focuses on dynamic stretching and muscle integrity as opposed to long held static postures. Level 1 /2 is appropriate for students who already have a regular yoga practice and are looking to take their practice to a new level.

Yoga Therapy for Depression

A New Approach to Depression: Addressing Depression through the Archetypes.  This is an 8 week combination small group and individual/one-on-one sessions via Zoom/on line

Tuesdays at 6pm begin June 15/21 OR Saturdays at 1pm Beginning June 12/21. This comprehensive program is designed for those seeking to understand and relieve their unique symptoms of depression. This course accesses profound healing properties utilizing the Depression Archetype/Ayurvedic Constitution theory.  Registration & commitment to full program required. Only 5 spots available.

Yoga Therapy for Chronic Pain

Yoga Therapy for Chronic Pain is a 4-week comprehensive course designed for those seeking to manage both the physical experience of chronic pain and the resulting residual stress & anxiety symptoms. This course is a virtual/Zoom Based program that you can access in the comfort and safety of your own home/environment. This 4 week course will help you understand the way chronic pain manifests uniquely for you and empower you with tools you can use in your daily life to combat your pain experience. The course combines education and self-assessment with specific yoga techniques (including –but not limited to – movement, pranayama (breath) work, meditation, sound healing, and tapping), with research from the fields of chronic pain management, physiotherapy, psychotherapy and neuroscience.  Investment for full 4 week course is $250 +HST   Registration & commitment to full program required. Only 5 spots available. See website for more details.

Foundational Movement – Yoga and Pilates

This is a program like no other – where the participant learns the foundational postures and movement patterns for Yoga and Pilates from a Beginners perspective.  The participant will attend one yoga and one pilates virtual group training session (so 2 times per week), based on the current 9to5 Foundational Movement Schedule. Each training is 45-60min in length and a recording is sent to all registered participants (even if they can’t attend live. This recording is valid for one week following the scheduled session).