Alison Tjong Movement

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Thunder Bay, ON
Alison Tjong Movement

I help people recover from core and pelvic floor issues through restorative exercise so that they can do the things they love in life with confidence and ease.

YOGA:
Classes are geared toward people looking for the benefits of yoga at whatever stage they may currently be in life. Practitioners are encouraged to embrace where they are at while being challenged to explore their potential. The classes are taught with an emphasis on a sustainable practice that supports proper foundations and alignment, so that you can enjoy a lifelong yoga practice. I believe that everyone can enjoy the benefits of yoga and can improve their health physically and mentally through the practice. RESTORE YOUR CORE™ CERTIFIED INSTRUCTOR:
As a mother, I quickly learned there was little to no support for women trying to safely regain strength and function postpartum. This led me to becoming a Restore Your Core™ Teacher. In this specialized role, I have the movement tools to help women with everything from core and pelvic floor issues, to posture and SI joint pain. I focus on your current movement, breath, and alignment patterns, and help you discover new, better movement patterns of strength, function and mobility. Whether you're looking for one-on-one attention in a private class or want to enjoy a smaller group class with friends or other like-minded people, we can work together to grow your practice. Smaller classes mean you get individualized attention with an instructor who knows your goals and needs. Private, semi-private and group (max. 4) classes available. Call or email today to find out more information!

11/21/2025

Yes, progressive overload matters as much for your DRA as it does for a deadlift 😆

Of course, we need to challenge the muscles appropriately, but there’s another reason when it comes to diastasis that this is equally important:

A lot of time when you’re dealing with a frustrating body issue, it can put you into a careful, fearful place. You can lean away from anything that feels like too much or that will set you back. Trust me, I’ve been there.

Trying out more challenges as it feels appropriate is as necessary for your body as it is for your nervous system.

And hey, you may find that some of these exercises are a little too much right now. That’s okay! It gives you an insight of where you’re at and what you can work towards. It also helps you build a relationship with yourself that you’ve got your own back and that it’s safe to dip your toes into continuing to move forward.

11/13/2025

Hey Thunder Bay mamas,

Postpartum exercise isn’t about “getting back” to anything- it’s about moving forward with intention.

Your body has done something extraordinary, and it deserves an approach that respects that.

Postpartum Return to Exercise is all about rebuilding strength intelligently- with a focus on restoring function through core & pelvic floor connection, breath, and progressive loading.

You’ll learn how to move well, lift safely, and feel confident in your body again- all while connecting with a community of moms who are doing the same.

Taking care of yourself now is as foundational as meeting baby’s needs- and you deserve it.

The next round starts January 14th. Head to the link in my bio to claim your spot 🩷

11/11/2025

This is a necessary step if you are struggling with diastasis recti or pelvic floor issues like leaking, prolapse, or pain.

Friends, spot treatment (like only doing core exercises or kegels) just really isn’t the way, especially when it comes to your core system.

Nerdy fact for you: your “core” is actually a system- the whole canister from your ribcage to your pelvic floor. That means you gotta get everyone working together as a team for effective results.

Breath is a foundational player in overall core and pelvic health- and can be the game changer for finding the results you’re looking for.

Every time you breathe in, that’s pressure your body has to manage, and it can manage with well (happy, functional core & pelvic floor) or it can manage it poorly, (unwanted symptoms).

I would encourage you to explore finding breath in your ribs, starting to make it a practice, and getting your brain on board with what might feel like a new way of breathing!

10/21/2025

You can use all the core strategy you want, but if you’re a chronic sucker-inner, you’re going to need to learn to release that tension to make meaningful progress.

It’s not that you want to be pushing your belly out- that’s not what we’re looking for.

We’re looking for a relaxed, resting tone that has no extra effort to hold in.

Other contributors to the forced sucking in often comes from wearing restrictive clothing or “compression” leggings- anything that’s forcing your belly to be held in.

I’ve even had moms tell me that they got advice to hold their bellies in when they go for walks in order to get more strength and tone. In reality, you’re not allowing your core to react, respond, and adapt as necessary, and putting unwanted pressure on your pelvic floor on top of it!

If you know you like to suck in, I’d recommend practising gently trying to let your belly soften. Try different positions like standing, sitting, lying down.

And finally, if it feels emotional when you do allow your belly to release tension, this can be so normal. There so much societal conditioning around our bellies for us ladies, and so part of letting go can mean shedding some of that external pressure 🩷

10/16/2025

I feel like I experienced a real life Instagram vs reality. Curated everything, the highlight reel from head to toe- vs- living authentically, messily, and imperfectly.

It’s amazing how our brains can trick us into believing that everyone has it all together, always looks good doing it, and has the perfect home to match, simply by scrolling.

While yes, there will always be the people that have these perfectly curated lives, this is your reminder (and mine) that reality is often much more rooted in something simpler, softer, and messier.

07/14/2025

This is something I’ve been hesitant to say out loud because in this current space, you’re either lifting heavy or you’re failing.

And as with any women’s trend, it tends to be black and white, pass or fail, with no room for nuance, bodies, access, or unique needs.

The tricky thing about the must lift heavy advice is that in many ways it 𝘪𝘴 an empowering message. It is advocating for you to be stronger and more resilient. We like this. It just gets yucky when it gets slammed down our throats as the one and only way.

So if your body is whispering, “let’s slow down,” — you’re allowed to listen.

You don’t have to prove anything by pushing hard in every season.
 Movement can be cyclical. Just like nature. Just like you.

This isn’t about quitting.
 It’s about learning how to stay connected.
 To your energy, your rhythms, your body.

Strength isn’t always about going heavier.
 Sometimes, it’s about going deeper.

Strength, consistency, and long-term health can look a lot of different ways, just like the seasons.

Address

Thunder Bay, ON

Website

http://www.alisontjong.com/

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My Story

I took my yoga teacher training in 2013, wanting to share my love for how the practice made me feel strong physically and mentally. Initially I loved the flow of a strong vinyasa practice and wanted to be able to do every pose out there. By the time I had my third child, I started to realize that in order for this practice to be sustainable, some things needed to change. I didn't have the words around it yet, but it didn't feel right to me to push students into poses or shimmy their foot behind their head. I knew the best work didn't come from the fancy poses, but from the small details and properly preparing the body for what I was asking of it. Since then, my practice and teaching has evolved to reflect this. I still sometimes practice and teach a lot of the "fun" poses but there's a lot of prerequisites that go into it. My hands-on assists don't involve getting students into a range they're not ready for, and instead help them make their own body-brain connections. My continuing education focuses on functional movement that still allows for a strong, satisfying practice.

My evolution into becoming a Restore Your Core™ teacher happened over several years. I am a mother of four, and ever since my first pregnancy in 2010, I have been disappointed in the lack of resources for pregnant and postpartum women to strengthen mindfully. Since then, I have constantly researched best practices for women at this stage and how to mitigate common postpartum issues. I am so happy to have the tools to help all women at any stage of life. I love that my training is a whole body approach to core and pelvic floor issues, yet also gives me the knowledge to help with a host of other issues such as back pain, posture, and SI Joint pain. I feel strongly that we deserve more and deserve to live our lives feeling as capable as possible. It is never too late to start making that change.