In Balance Pilates Studio

06/03/2026

☀️ Prince Edward County reminded me of something important this weekend…how blessed we are to take in this stunning scenery. And that…

Wellness doesn’t have to be complicated.

Between the sunshine, fresh air, and breathtaking sunsets, I was reminded that some of the most powerful things we can do for our health are often the simplest: taking a walk, sitting quietly with a coffee, watching a sunset, or pausing to take a few deep breaths.

As we move into the longer days of summer, this is your invitation to slow down and reconnect with yourself.

If you’re looking to create more calm, focus, and consistency in your life, my Master Your Meditation Routine in 30 Days Wellness Bundle was designed to make meditation simple and approachable.

✨ Includes:
• 30-Day Meditation Planner & Journal
• Daily reflection prompts
• Guided meditations recorded at beautiful Sandbanks Provincial Park
• A step-by-step plan to help you build a meditation habit that fits into real life

Whether you’re brand new to meditation or returning to your practice, this bundle will help you cultivate more ease, clarity, and calm—one day at a time.

Here’s to a season filled with sunshine, movement, laughter, and moments that help you feel grounded and alive. 💛

Pics from county rd 12, Dunes beach, Isaiah Tubbs, Wellington Beach
iPhone unedited 💝 May 31/26

StressRelief SelfCare OntarioLife PrinceEdwardCounty Sandbanks MeditationForBeginners HealthyHabits WellnessTools BreatheIntoCalm SummerWellness

05/12/2026

What an incredible day at the ADAPT Expo & Ottawa Inclusive & Para Sport Expo! 💛

I’m feeling so grateful to have been a vendor at this truly inspiring event hosted by BuildABLE at Carleton University. From the moment the doors opened, the energy was amazing — innovators, healthcare professionals, adaptive fitness leaders, caregivers, creators, community organizations, and people with lived experience all coming together in one space to celebrate accessibility, inclusion, and adaptive living.

I had the opportunity to connect with so many wonderful people — familiar faces from my past, current colleagues, and inspiring new connections.

Massive gratitude to Kyla MacGinnis & Catherine Bennett for hosting the Adapt Expo, a constant reminder to me just how fortunate our city is to have women like them leading with such passion, vision, and heart. These women are absolute powerhouses in our community, and I’m so honoured to have been part of this event alongside them.

One of my favourite things about events like this is the reminder that community matters so deeply. There is something incredibly rewarding about gathering with people who genuinely want to make life more accessible, inclusive, supportive, and empowering for others.

Thank you to everyone who stopped by my table, shared stories, asked questions, connected, and supported my work. My heart is very full today. 💛

A extra treat, my kids came with me to help out and support and family stopped by too!

Ottawa truly showed up.



AdaptiveLiving OttawaCommunity CommunityConnection NeuroRehab Pilates OccupationalTherapy Physiotherapy WomenWhoInspire AdaptiveFitness InclusionMatter

05/08/2026

Are you in Ottawa Saturday May 9?
Come to the Adapt Expo free event at Carleton University.

Join me, Lisa Khera Owner of In Balance Pilates Studio will be an exhibitor at the Adapt Expo - Ottawa this year on Saturday, May 9th from 10am -3pm at Carleton University’s Fieldhouse!
Free entry & Free Parking in P5!

Learn breathing exercises , self-care, posture, & Pilates with author & studio owner, Lisa! Infuse it all with gratitude & re-write your story!

Come out & meet up on May 9th!!

-care

05/06/2026

Lately, I’ve been coming back to something simple but powerful: resetting your focus.

Whether you’re juggling work, family, or just trying to carve out a little time for yourself, your attention is your most valuable resource. When you learn to guide it, everything feels more manageable.

So I created a Reset Journal Page + Quick-Action Checklist for you — something you can return to anytime you want to focus on your reset.

Reset Your Focus – Quick-Action Checklist

Train Your Mind to Stay Present and Productive

Use this checklist to reduce distraction, strengthen concentration, and bring more presence into your work and daily routines.

Step 1: Clear Your Focus Zone
☐ Close all tabs or apps you do not need right now
☐ Put your phone in another room or on silent for a short block of time
☐ Remove physical clutter from your immediate workspace

Step 2: Set a Single Intention
☐ Choose one task to focus on for the next 15–30 minutes
☐ Say to yourself: “This is where my attention lives right now.”
☐ Write down your top three tasks for the day and rank them

Step 3: Practice Single-Point Attention
☐ Work on one task without switching until your timer ends
☐ Gently bring your mind back each time it wanders
☐ Pause for a slow breath before returning to the task

Step 4: Use Mindful Breaks
☐ Take a short movement break between tasks
☐ Step outside or look away from screens for a few minutes
☐ Drink water or stretch to reset your body and mind

Step 5: Protect Your Attention
☐ Turn off nonessential notifications for a focused work block
☐ Set boundaries with people around you if needed
☐ End your day by choosing tomorrow’s top three priorities
✨ Try pairing this with a few minutes of gentle movement or breathwork — it makes a big difference.

You’re Invited 💫

I’ll be at the Adapt Expo this Saturday, May 9 from 10–3, and I would love to see you there.

Come by, say hello, and grab a little surprise gift I’ve put together for you. If you’ve been curious about what I’ve been working on lately — from Neuro Pilates to my online programs — this is a great chance to connect in person.

04/27/2026

Hi there,

I wanted to personally invite you to something really special 💛

I’ll be at the Adapt Expo - Ottawa
on Saturday, May 9th from 10AM–3PM at Carleton University’s Fieldhouse—and I would LOVE to see you there.

It’s a completely free event (yes—free entry, free parking, free coffee/tea ☕️), and it’s all about community, accessibility, and connection. Truly one of those feel-good spaces where everyone belongs.

I’ll be sharing simple, powerful tools you can actually use in your daily life—breathing, posture, self-care, and of course all about Pilates.

✨ And a little bonus…
I’ll have some surprise gifts for my first visitors 👀🎁

Also, real life moment—if I can’t convince my kids to help me at my table, I might be recruiting some friendly faces for a shift at my table! 😂

If you’re around, come by, say hi, and spend a little time reconnecting with yourself (and with me!).

Hope to see you there,
Lisa

In Balance Pilates Studio

Adapt Expo - Ottawa

02/11/2026

This month I’m launching a new Small Group Pilates series in my NEW home studio — and I couldn’t be more energized about it. 🥰🏡💐🎁

There’s something powerful about starting small and building intentionally.

Small, focused, intentional.
They’re capped at four participants.

Why?

Because real strength is built with attention.
With consistency.
With community.

The upcoming 4-class series (February–March) is designed to help people:

• Rebuild routine
• Improve strength and mobility
• Reduce stress through breathwork
• Reconnect with their bodies
• Stay accountable in a supportive environment

We’ll be running:

Mondays at 6:00 pm
Wednesdays at 10:30 am
Fridays at 10:00 am

Participants can commit to one stream or mix days to suit their schedule.

As someone who has spent over 25 years teaching Pilates, and who now works in neuro-focused rehabilitation alongside running my studio, I’ve seen firsthand how transformative consistent movement can be — not just physically, but mentally and emotionally.

This next phase feels focused. Intentional. Grounded.

If you’re local and interested in joining, or know someone who would benefit from a small, high-quality movement environment, feel free to reach out.

Let’s build strong bodies and resilient minds — one week at a time.

02/08/2026

Special Valentine’s Offering 💕

📅 Saturday, February 14th at 3:30 pm

A Zoom Mat class designed to help you feel strong, grounded, and connected — the kind of class that reminds you just how capable your body really is.

Consider it a love letter to yourself.

This chapter feels bold in the best way — intentional, self-led, and deeply rooted in strength. I’m so proud of this space, this work, and the people I get to share it with.

If you’re ready to move with purpose, reconnect with your body, and invest in yourself, I’d love to work with you.

Links to book and sign up are below.

✨Valentine's Day Class - sign up here!

Valentine's Day Class 3:30 pm EST

https://bookme.name/LisaKhera/lite/valentines-day-pilates-class

08/26/2025

Join us this weekend for the best house, jungle , DnB music campout festival.

1 hour from Ottawa - see you there

WORKSHOP SPOTLIGHT: FLOWING PILATES with LIQUID DRUM & BASS
Black Rabbit Campout, Aug 29-31
WORKSHOPS on SATURDAY at the HILLTOP
👉4 EASY PAYMENTS of $48!
Ticket link in bio

Guided by Lisa Khera | Sound by Bassmati

Take 45 minutes to reconnect, reset, and move with intention.
This all-levels Pilates flow is designed to open your body, calm your mind, and deepen your breath — no experience needed. You’ll move through a sequence of flowing, grounding exercises with Lisa Khera (In Balance Pilates) set to an uplifting liquid drum & bass set by Bassmati, blending mindful movement with deep, soulful beats.

Expect to leave feeling centered, relaxed, and fully in the moment to embrace the rest of your weekend.

What to bring:

A mat or towel to lay on

Water

All bodies welcome. Just come as you are — and let the music and movement carry you. 🖤✨

08/24/2025

Hello Pilates community!

As we soak up the last weeks of summer, I wanted to drop in with a little love and a gentle reminder to care for you. 🍃

This is such a transition season — kids getting ready for back to school, routines shifting, and schedules filling up again.

It’s easy to put yourself last… but the truth is, the more grounded and cared for you feel, the more energy and calm you’ll have for everything else.

✨ Here’s a simple practice for today:

Take a deep breath in for a slow count of 4.
Hold gently at the top for 2.
Exhale fully for a count of 6.
Repeat 5 times.

This little reset signals your nervous system that it’s safe to soften.

Try it before bed, in the car before a busy day, or right now as you’re reading this.

If you’re a goal-setter, you might even pair this with one small daily intention.

Write it down, breathe it in, and give yourself credit for keeping that promise to yourself.

🌅 Pilates in the County — Last Summer Dates
I have just a few more classes left here in Prince Edward County before one more big workshop / festival away and then it’s back-to-school season for my kids.

Reach out for dates and September options:

In-person, APP & online sessions. 🌅🔜

Beautiful sunset on the Glenora Ferry - the sweetest summer memories with my kids, family & friends. So thankful for another summer spent in the county.

08/05/2025

Best sunsets with my babes 🌅💕🥰😍