To The Core

03/13/2026

You don't have to live with pelvic pain, leaking, or poor posture as your 'new normal'.

These are signs that you are experiencing pelvic floor dysfunction. This condition involves changes with the pelvic muscles that make doing various activities very uncomfortable and even painful and can also be stressful being in public settings for fear of leaking.

We can help.

Breathing is your super power.

Something as simple as breathing can help improve your pelvic floor dysfunction. Learning to breathe, allowing movement through your ribcage, engaging your abdominals, and creating flow between the diaphragm and pelvis will help strengthen the pelvic floor and your core and improve your posture.

For more information please feel free to contact the studio, get booked in for your consult and join our next beginner Pilates class starting April 6th.

03/13/2026

Happy Friday, the sun is out and spring is coming! If you want to get extra movement in this weekend and you have a BOSU , we have a new 15 minute movement video for you!

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

03/12/2026

In Pilates it is often not about what is moving... it is about what pieces are staying still.

Bigger movements are not better. Smaller, more controlled, and slow movement is what we focus on in practice.

Everywhere on social media you see big movements, fast reps, and heavy weights. People think that equals a better workout. But in Pilates, we focus on stability just as much as mobility. It is the difference between you controlling the movement, and the movement controlling you.

It happens in the moment when you lift your legs off the mat and hold your body balanced in space. Your ribs want to move or your chest and head want to fall, but you do not let them. This kind of stability happens deep in your centre. It is where your true core strength is challenged, and this has nothing to do with six pack abs.

Maybe lots of us could roll on the ground and sit up, but can you balance there? Can you hold that exact shape and use your breath to move you? Can you put the brakes on when you come back up to prevent those feet from crashing down?

That is the control of Pilates.

If you are ready to move with more control and less pain, come see us at the studio or visit tothecore.ca to get started.

03/10/2026

We have been told for years to measure our health by a number on the scale. But let's be real. You are so much more than a BMI reading.

Here is how we should actually measure our health:

How well you handle a stressful day.
The quality of your sleep at night.
Having the energy to get through your afternoon.
Connecting with your friends and family without feeling exhausted.

I get it. As a mom of three and a business owner, I know exactly what it feels like to put everyone else first. You spend years being the taxi driver, the chef, and the house cleaner. Then one day, the kids are more independent and you finally have a second to breathe.

That is usually when you notice the aches and pains. It feels like your body is falling apart. You might think you need to lose weight to fix the pain, but that is a myth the industry loves to sell us. Anyone can have pain, regardless of their size.

The truth is that weight loss is not a magic pill for your back or your hips. Real relief comes from changing your habits and building a better foundation.

If you are tired of being the last priority, it is time to step out of the diet industry box. You do not need more pills or restrictive rules. You need a program designed for your life and your body.

My Healing Inside Out program helps you reclaim your health and confidence. We focus on mindful movement and long term habits so you can feel like yourself again.

Are you ready to make yourself the priority for a change?

Click the link below to book a free 15 minute inquiry call. We can chat about where you are at and how I can help you get moving with ease again.

https://calendly.com/donna-tothecore/15-minute-inquiry-call

03/08/2026

Are you navigating the shifts of perimenopause or menopause and feeling unsure about how to best support your body? This dedicated workshop is designed to provide you with the essential knowledge and practical tools to move through this life stage with energy, confidence, and strength.

What you will learn:

• Changes that happen in menopause and how it affects hormonal shifts in the body, relationships, mental health and mood regulation
• Diet essentials and how to eat specifically for hormonal balance, bone density, and sustained energy
• Symptom journaling and scoresheet and ways to find community support

Spaces are limited. Call (780) 808-4144, message us or reserve your spot online:

https://tothecorepilates.janeapp.com/ #/discipline/6/treatment/75

03/07/2026

The really wonderful part is us instructors hearing this feedback from our clients!

Knowing that our clients look forward to their time at the studio is exactly why we do what we do. At To The Core, we believe your movement practice should be an important part of your life that you actually enjoy.

We focus on building a supportive community where you can feel comfortable and confident while you work on your long term health. Whether you are looking to find relief from back pain or simply want to move better every day, we are here to guide you with thoughtful, low impact movement.

We are curious to know... what is one thing you always look forward to in your movement practice? Let us know in the comments!

03/06/2026

Most women are told they just need to "work harder" to see results. But during perimenopause and menopause, that advice can actually backfire.

When you push for maximum intensity, you might be sending your stress hormones into overdrive. This leaves you feeling exhausted, achy, and frustrated.

Your body isn't failing you. It is just asking for a different kind of strength.

At To The Core, we help you build real strength without the crash. Pilates is designed to support your joints, calm your nervous system, and strengthen your pelvic floor. It is movement that gives back to you instead of taking everything you have left.

Unlike high impact workouts that can leave you drained, Pilates works with your body. It focuses on the things that matter most right now:

Building bone density and muscle.
Supporting your pelvic floor and core.
Calming your nervous system.
Keeping your joints mobile and pain free.

You get to build a strong, resilient body without the "burnout" that comes from overtraining.

Ready to feel strong and grounded again? We have two ways to get started:

Menopause Workshop (Part 1 March 20 and Part 2 April 17): Join us to learn how to support your body through these hormonal shifts.
Beginner Pilates Class (Starts April 6): Our next 4 week session starts April 6th and is the perfect place to learn the basics of smarter movement.

Comment READY below and we will send you the details for the session that fits you best. You can also head to tothecore.ca to see more information.

02/28/2026

We love hearing this! For many of our clients, the MELT Method is the "missing link" for managing chronic pain. Dawn hit the nail on the head. When you understand how your body works, you feel more in control of your health.

We have more workshops coming up in March to help you get started. Check out https://tothecore.ca/workshops/ to grab your spot.

02/27/2026

We have all heard the old saying, “if you don’t use it, you lose it.” While it is technically true, it feels a bit like a threat. It makes it sound like your body is a ticking clock just waiting to fail you.

I prefer to say, “keep practising what you want to hold on to.”

It might sound like the same thing, but the feeling is completely different. One is based on fear, while the other is based on intention.

When you focus on what you want to hold on to, you are choosing to work with your body. You aren’t just managing a list of problems or trying to stop the clock.

You are deciding that your independence and your ability to move matter. And your body is capable of more than you think.

Aging gracefully does not mean you never have an ache or a pain.

We will all have wobbles and unfamiliar territory to navigate. We may worry about the future or wish for the past but “practicing what you want to hold onto” gives you a goal. It helps you frame your why and what’s most important in your life.

When you join Healing Inside Out I help you practice the movements that keep you independent and help you rebuild your movement confidence gradually.

If you are ready to start practising for the future you want to hold on to, send me a DM.

02/24/2026

Have you ever felt like you are doing all the right things but still dealing with pelvic floor weakness or back pain?

For a long time, we were told that kegels were the only answer. But the truth is, your pelvic floor does not work alone.

It is part of a pressure system in your body. Think of your diaphragm (your breathing muscle) and your pelvic floor as a team. When you breathe in, they should both move down. When you breathe out, they move up together.

If that team is not communicating well, you might deal with:

❌ Pelvic floor leaks when you laugh or sneeze
❌ Persistent low or upper back pain
❌ A core that feels disconnected and weak after having kids

Retraining this connection is about timing and breath, not just squeezing a muscle.

We have our next Pelvic Floor Workshop coming up very soon!

🕒 When: March 4th at 6:30 PM
📍 Where: To The Core Pilates Studio in Lloydminster

In this workshop, we focus on:

✅ Restoring your natural breathing patterns
✅ Managing internal pressure so you can move with confidence
✅ Building a core that actually supports your daily life

There is only one spot left for this session.

Want to grab the last seat? Comment READY below.

If you cannot make this date but want to be first on the list for our next session, comment NEXT and we will DM you to get you added to the pre-registration list.

Life is too short to spend your time worrying about weakness or pain. Let’s get you moving better.

02/21/2026

Movement goals:
Better posture or Better balance?

02/18/2026

Join us in wishing our instructors Karen and Lorelie a very Happy Birthday 🎉

These two beautiful souls celebrate their birthdays in February, and we are so grateful for the care, dedication, and positive energy they bring to the studio every single day.

Drop them some birthday love below 👇