Guess what? We’re doing it again!

From April 3–10, 2027, we’re bringing The Embodied Reset back to Nosara, and you can join us.

Read on for a little glimpse into our first edition, and all the details about Retreat 2.0.

Thoughts on our first edition

It’s hard to put into words just how special our first Embodied Reset retreat in Nosara was last March. I am not exaggerating when I say it was among the most memorable weeks of my life. And here’s why…

Not only was it the culmination of almost two years of dreaming, planning, and preparing with Meg, but we were also incredibly lucky to have the most wonderful group of participants. The synergy between participants plays a huge role in how a retreat unfolds, and this group meshed from the get-go.

“Is it just me, or does it feel like we’ve all known each other for years?” I asked Meg on Day 2.

Some participants came with their best friend or sibling. Some came alone. Some came with their spouse. Some were looking for inspiration, others for rest, and others were working through grief. And that was one of the most beautiful things about the retreat: everyone had their own experience.

There was no one right way to do the week. Participants could customize their days according to what they needed, whether that meant taking every class and excursion, spending an afternoon by the pool, heading to the beach, or simply giving themselves permission to slow down.

And somehow, by the end of the week, we had become one big retreat family. We even started referring to Meg as the retreat Mama and me as the retreat Daddy. 😂

Although the focal point of the retreat was our daily movement sessions, including Mat Pilates, Essentrics, and breathwork, the week was about so much more than exercise. Here are a few of the things that made it so memorable:

Sound Healing by Sarah Surrenders

The incredible Sarah Surrenders, Meg’s and my most trusted and favourite sound healer, guided the group through multiple sound journeys throughout the week, including a 90-minute deep dive at sunset in the breathtaking Oceana Shala.

I had only ever experienced Sarah’s sound baths as a participant, but watching her work this time around moved me to tears.

Her sound journeys brought another layer of healing and deeply restorative work to the retreat—something that movement alone can’t quite provide.

Our Venue: Bodhi Tree Resort

When I first visited Meg in Nosara in February 2024, right after losing a childhood friend, she took me to Bodhi Tree, which had become her yoga sanctuary during the pandemic. The hotel, renowned for its outstanding yoga instructors, is a stunning venue immersed in the wild and beautiful jungle landscape of Nosara. I immediately felt at home and told Meg then and there:

“Our first retreat has to be here!”

Fast-forward two years, and my gut feeling was right. Not only was the venue absolutely perfect for a retreat with its beautiful shalas, rooms, pools, and other amenities, but the staff were so lovely and accommodating.

And the food…THE FOOD!!!

I typically hate buffets because there are always too many options, and somehow none of them are ever that tasty. The Bodhi Tree buffets were the exception to that rule.

There were enough options to please everyone and accommodate different food preferences, without excess or repetition. Everything was fresh, healthy, varied, and delicious. We timed the morning class to accommodate participants who like eating before exercise as well as those who prefer to eat afterward.

I fell into both categories and typically indulged in two breakfasts.

This became one of the running jokes of the group.

Immersive local excursions

In between classes, Meg and I offered a variety of optional excursions designed to help participants connect with the local community and immerse themselves in the natural beauty of Nosara.

From ecstatic dance and visiting a local family-owned coffee plantation to our epic sunset boat tour (where we even spotted dolphins!), jungle walks, market days, and even surf lessons, there was always something to discover.

Personally, these experiences allowed me to see Nosara and the Guanacaste region in a completely different way.

The most beautiful sunsets

This was my third trip to Nosara, and I was no less mesmerized by the daily sunsets.

In Nosara, people tend to gather on the beach to watch the sunset every evening, so we made it a point to do the same on most days of the retreat.

It became one of my favourite rituals of the week.

Not only did it contribute to the overall rest and relaxation of the retreat, but it also helped us reconnect with a more natural rhythm—getting out of the studio, away from our phones, and back into nature.

There’s so much more I could share…

But this participant testimonial really says it all:

“For me, it was so much more than a retreat, it was a total reset and I managed to regain my faith in humanity along the way. It was very nice that there were people of all ages and fitness levels as I never felt pressure ‘to perform’. It was a very welcoming and encouraging, yet challenging, space. I walked away stronger, healthier and spiritually lighter.”

— Michelle K.

This is exactly what we hoped The Embodied Reset would be.

The Embodied Reset 2.0: Registrations are now open!

After experiencing that first retreat, we knew we wanted to do it again.

So, The Embodied Reset 2.0 is officially happening April 3–10, 2027, once again at Bodhi Tree Yoga Resort in Nosara, Costa Rica.

And there’s an extra reason this one feels particularly special to me:

I’ll be turning 35 that very week. I can’t imagine a better way to celebrate. 💙

Here’s some practical information to keep in mind:

• ROOM TYPES: We have multiple room types to choose from, ranging from single to quadruple occupancy. Whether you want to come alone or with your partner, best friend, sibling, parent, or even your entire family, there’s an option for you.

• PAYMENT PLANS: Reserve your spot with a $500 USD deposit by September 15 and enjoy our most flexible payment plan, with three equal instalments spread between November and February. Prefer to pay in full? You can do so at any time and save $100 USD on your registration.

• COMPANION RATE: Want to bring a partner or friend who won’t be participating in the classes? Send us an email with your preferred room choice, and we’ll send you the special companion rate.

• ROOMMATE PAIRING: Want to share a room but don’t have a roommate to come with? We’ve got you! Send me an email or DM to let me know, and we’ll put the word out. Last year, we paired two participants who quickly became besties!

• EMBODY STUDIO DISCOUNT: If you’re an active Embody with Sasha studio member, you’ll receive a $100 USD discount. If you’re paying in full, reach out and I’ll share the discount code. If you’re paying in instalments, we’ll apply the discount directly to your balance.

• REFERRAL DISCOUNT: Receive a $75 USD discount for each participant you refer who isn’t on either of our mailing lists and wasn’t previously aware of the retreat.

Ready to join us?

Check out the retreat webpage for full details, room types, pricing, and everything else you need to know.

And please feel free to forward this page to anyone who might be interested—or, better yet, someone you’d love to experience this with.

We’d love to see you in Nosara. 🌴💙

FULL DETAILS & PRICING HERE

Hit reply with any questions, I’ll be happy to answer any questions or set up a call to go over any details.

- Sasha

⛱️ Out-of-Office: July 19–24

As you may already know, I’ll be away from the studio from today until July 24th. The wonderful Gabi Quezada and Lydia Jenvey will be replacing me during this time. Please see the studio schedule here.

🎥 New on YouTube: 30-Minute Full Body Reformer Flow

My first Reformer workout video is now live on my YouTube channel! Rooted in the classical repertoire with contemporary variations, this controlled, full-body flow will challenge you in all the right ways. If you’ve had some Reformer experience and want to deepen your practice, this one’s for you.

Quick specs: 30 minutes, full-body, low impact, some Reformer experience recommended (not for complete beginners), one Reformer needed.

And if you’re missing your regular routine while I’m away, or want to try something new, my mat workout videos are there for you 💙 👉 Browse the mat library here.

📆 Lululemon x Vogue Event: Sunday, July 26th at 10AM

I’m SO excited to announce that I’ll be teaching a class for Lululemon at the Vogue Hotel downtown on Sunday, July 26th at 10AM. The event is free, with light snacks after class. Registration opens tomorrow (Friday) at 12PM, and spots are limited, so set a reminder on your phone if you’d like to join. I’d love to have you there!

SIGN UP HERE

👀 On the Horizon

A couple of things launching in the coming months that I wanted to put on your radar early:

The Embodied Reset 2.0 — Meg Feeney and I are heading back to Nosara, April 3–10, 2027 for a second iteration of our retreat. 2026 alumni will get first dibs, and then we’ll open registrations to everyone else. Spots are very limited, so keep an eye out. Fun fact: I will be celebrating my 35th birthday during the retreat, so it’ll be extra special!

E/S Digital Studio — my on-demand video platform is on its way! I’m so excited to be bringing you a complete training tool including Mat Pilates, strength training, stretching and fascial release, as well as Reformer, and Apparatus workouts, wherever you are 💙

More details on both to come, stay tuned!

Here’s something I see constantly: clients feeling their low backs when doing core work. They assume they’re doing it wrong or they’re weak, but that isn’t always the case.

When the mid-back lifts off the mat, the thoracic spine loses contact with the mat. The load of your legs has nowhere to go except straight into the lumbar spine. Your low back becomes the anchor for everything. And it wasn’t designed to do that job alone.

More often than not, it’s not just a weakness issue. It’s a connection issue.

The two positional techniques we use in Pilates

In Pilates, we work with two main starting positions for mat core work.

The first is the neutral spine, where the natural lumbar curve is maintained. There typically remains a small space between your low back and the mat, and your pelvis is level (ASIS and pubic bones on the same plane). This is considered the most functional position because it reflects how the spine is designed to move in everyday life.

The second is the imprint, where you gently flatten that lumbar curve into the mat. The pelvis can tilt posteriorly ever so slightly if necessary, the low back softens down. It’s often used with beginners, or when someone needs more spinal support before they’ve built enough core strength to hold neutral under load.

Both are valid, and have their place. The problem is what happens next.

Position isn’t the same as connection

Cueing neutral or imprint tells your body where to be. It doesn’t guarantee that the right muscles are working once you’re there. And your spine isn’t a one-size-fits-all blueprint…it’s a fingerprint! What neutral looks like for you is not what it looks like for the person on the mat next to you.

So when we cue a position and move on, we’re often asking people to do core work from a shape they can’t yet feel. The body fills the gap the only way it knows how: the low back grips, the hip flexors kick in, and the deep core doesn’t necessarily turn on.

Forget the low back and focus on the mid-back instead

Rather than starting with the low back, try this: press your mid-back into the mat if you’re lying supine. You can even try this immediately if you’re sitting upright…imagine your back is against a wall, and press your mid back into it.

Do you feel your ribcage translate down and back? Your lower ribs closing in?

When you connect through the thoracic spine, you engage the muscles along the back of the ribcage, and in response, that contact immediately recruits the rectus abdominis and the obliques which protect your back from hyper extending under load. The whole front line wakes up, and so the load of your limbs spreads through the entire abdomen versus just dumping into the low back.

Want to put this into practice?

I just released a new 15min Express Core class on YouTube. No equipment needed. You’ll hear my cue the mid back when necessary.

This is just a preview of something bigger I’ve been building…more on that soon! 👀

Let me know in the comments below or directly on the YouTube video if that cue landed 😎

Sasha x

On the importance of a morning routine

You may already know this, but it’s just in case you needed the reminder, here are a few things to keep in mind…

Your cortisol is naturally at its peak in the first hour after waking, and that's not a bad thing. It's your body's natural energy surge, designed to wake you up and get you moving. However, when the first thing we reach for is our phone, we immediately spike our dopamine and flood our nervous system with stimulation before it's even had a chance to regulate itself, disrupting that natural cortisol rhythm and setting us up for a harder day (where we will likely continue to seek that dopamine hit!). Delaying your caffeine by 60–90 minutes lets that natural response do its job first, while morning sunlight anchors your whole circadian rhythm. And gentle movement? It’s the piece that ties it all together.

A morning movement routine, however short or long, is one of the most powerful things you can do for yourself and your nervous system.

So I thought I’d film a class for you…20 minutes of gentle movement you can do anywhere, with no props. Expect full-body mobility, deep breathing, core connection, and mind-body centering. Just what the doctor ordered!

What’s one thing you’ve added to your mornings lately? Comment below or hit reply! I’d love to know.

If you aren’t subscribed yet, be sure to hit the subscribe button on YouTube, and give me a like or a comment. It goes a long way!

With summer around the corner (finally!!), I wanted to send a little support your way!

As fun as it is, this season always has a way of throwing off our routines. Personally, I’ve been quite consistent with my workout routine since this winter, and I don’t want to lose that momentum going into summer.

Whether you feel the same way, or if you’ve been off your routine and would like to get back into the swing of things, here are a few ways and incentives to move with me this season…

🔥 Now on YouTube: 15-Minute Glutes & Obliques

My second YouTube workout is out today, and this one is short, spicy, and super efficient!

This 15-minute Glutes & Obliques class is designed to wake up your side body, waist, hips, and booty, using only your own body and an elastic. It can be a standalone workout when you’re short on time or you can add it onto another class, or your own workout routine for a little targeted resistance work.

If you haven’t already, please like, comment, subscribe, and share! This will help me offer more free content 💙 You can expect more frequent video releases in the coming months.

SUBSCRIBE & STREAM NOW

☀️ Victoria Day Flash Sale

To celebrate the beginning of summer in Montreal and help you stay consistent throughout the season, I’m offering a few fun perks until 11:59 PM tomorrow!

Reformer Summer 18-Pack

18 Reformer classes for $499 + tax
Valid for 3 months from purchase

This pack is ideal if you want a flexible summer commitment without monthly billing. You’ll have 18 classes to use over 3 months, which works out to roughly 1–2 classes per week. It’s a great option if your schedule changes week to week, or you have a holiday planned, but still want to keep a steady rhythm.

👉 Purchase the Reformer Summer 18-Pack directly here or via the Mindbody app.

15% Off Your First Month of Membership

Memberships are best if you want your Pilates practice to stay consistent. They offer a clear monthly structure, built-in accountability, and the best deal for regular attendance.

If you’ve been thinking about starting a membership, this is a great time to begin. Receive 15% off your first month when you start a new membership by midnight tomorrow.

After the first month, regular monthly pricing applies:

• 4 classes/month: $120+tax/month (save $18 on your 1st month)

• 8 classes/month: $210+tax/month (save $31.50 on your 1st month)

• Unlimited: $330+tax/month (save $49.50 on your 1st month)

This offer applies to new membership purchases made during the Victoria Day Flash Sale only. It is not applicable to current active memberships or previous purchases. Regular membership terms apply, including the 3-month minimum commitment.

👉 Purchase a membership directly via my website here and use code “VICTORIA” at checkout. Discount codes do not work on the Mindbody app.

15% Off Mat Class Packs

Not only is the Saturday 10AM mat class one of my all time faves to teach, I believe it challenges the body in ways Reformer classes can’t because your body has less external feedback.

Mat work is where you can truly integrate all the movement principles you learn on the Reformer and other Apparatus. Plus it’s always a little extra sweaty 😎 If you’ve been wanting to add Mat to your routine, this is your chance.

👉 Purchase a class pack directly here and use code “VICTORIA” at checkout. Discount codes do not work on the Mindbody app.

15% Off Embody Merch

Because Pilates classes are simply better with good grip socks and a comfy warm-up layer, I’m offering 15% off merch orders of $40+ until tomorrow midnight.

This includes Embody grip socks (white and blue remaining only) and Team Embody sweaters, while quantities last. Use code “VICTORIA” at checkout. Pick-up at the studio only.

SHOP MERCH

Spring Studio Schedule

• Tuesdays: 11AM Dynamic • 5PM Everything • 7PM Slow Burn

• Wednesdays: 10AM Everything • 2PM Pro Practice (not weekly, check schedule)

• Thursdays: 11AM Dynamic • 5PM Everything

• Saturdays: 10AM Embody (Mat) • 11AM Everything • 12PM Lengthen

👉 Book a class today! Not sure which class to start with? Let’s chat—hit reply!

A Note on Regular Class Packs

Since cutting my schedule down this month, I’ve decided to extend the expiry windows on regular 10 & 20 class packs moving forward:

• 10-class packs are now valid for 5 months

• 20-class packs are now valid for 8 months

Advanced Semi-Private Group

I’m currently working on putting together a semi-private advanced weekly group class. It will be on Wednesdays at 6PM and I am aiming to begin with a 4-week session, starting on May 27th. If you are interested, hit reply or DM me on Instagram.

♦ Upcoming Events For Instructors

Upcoming Workshop: Advanced Reformer

Are you ready to bring advanced work back into focus in a way that is grounded, accessible, and directly applicable to the clients you teach every day?

This is exactly what we’ll do in my Advanced Reformer for the Contemporary Client workshop on May 30th from 2-5PM ET, which you can join in-person in Montreal or online (recording available).

In this 3-hour interactive workshop, through movement and discussion you’ll learn:

• What makes exercises “advanced”

• My blueprint to build clear, effective progressions for students at any stage

• How to apply key Pilates principles to help students grow their practice

• Safely introduce advanced work with clarity and confidence in a group class and private training context without compromising accessibility or flow

FULL DETAILS HERE

Pro Practices: Hybrid Pro-Level Reformer Classes

Join one of my upcoming pro-level reformer classes for instructors & advanced practitioners who want to commit to their own practice, connect with their community, and return to their teaching with more clarity, inspiration and energy!

Upcoming sessions:

• May 27th at 2PM ET

• June 10th at 2PM ET

Book a spot in-studio here and online here. If you can’t make it live, I will send you a recording of the class.

Whether you’re ready for a steady weekly rhythm, a stronger summer commitment, more education, or a little more movement from home with the new YouTube class, I hope this gives you a few supportive ways to keep coming back to your body this season.

See you soon,

Sasha

In lieu of writing in my journal (which admittedly I haven’t done in ages), I wanted to share with you a little window into the past, and a preview of what’s to come:

📜 The Origin Story

A little over four years ago, Montreal was just beginning to reopen post-pandemic. After leaving my job at Essentrics HQ in 2021, and giving myself time to figure what the next steps would look like, I was ready to start anew. For a while there, I thought I may stop teaching altogether.

Necessity is truly the mother of invention…it was time for me to start working again, so I reached out to friends and former clients to gauge their interest for a series of online classes. At this point in time, Montreal was still on lockdown.

It was a success. Okay Sash, maybe you CAN do this on your own.

I then started an instagram page, and called it Embody with Sasha, knowing that embodiment was what I truly cared to teach, and that it went beyond any single modality.

As lockdown ended and the city began to cautiously resume its activities, it was clear that the city’s in-person workout offerings were extremely limited. My friend Cassandra, spin-instructor extraordinaire, began to offer in-person classes independently out of Vic Studios. During the pandemic, I had rented a stationary bike and lived for Casey’s instagram live rides!

I vividly remember walking in and telling myself, hmm well this is interesting. When Casey confirmed that they had a barre studio, I immediately got in touch with the manager, worrying somebody else would do so before me. In typical Aries fashion, everything always feels like a race!

Montreal at the time had hardly any in-person Essentrics offerings, so it made sense for me give it a shot. It wasn’t so easy. I remember having to recruit some friends for my first class to make sure I wasn’t going to be the only one at the studio. People were still skeptical about sharing space.

I kept at it and things eventually grew. And as the demand increased, I began wondering about my future. Realizing how physical this modality was, and that I was already at max capacity for my own body—and this with only 10 classes per week, including privates.

I had to find something else to teach.

At this point in time, I had spent most of the pandemic exploring different movement modalities online, including Mat Pilates, which I particularly loved. My best friend Clara, who had been teaching Pilates her whole adult life kept encouraging me to do my Pilates certification so that I could move back to Paris, be her roommate, and have a blast.

This was a nice carrot to dream about. Knowing that Vic Studios also had reformer rooms available to rent at the time helped expedite the process. So the journey began. First with the BASI online mat training, and then eventually bridging to the Balanced Body Comprehensive Certification program.

And I guess the rest is history!

👨‍🏫 What This Year Has Taught Me

This year, and especially the last 4 months, pushed me in ways I couldn’t have anticipated. Teaching 30+ hours a week, managing all the admin and marketing that comes with running your own studio business, while simultaneously preparing for the biggest project I’d ever taken on. The months leading up to March were, to put it plainly, absolute insanity.

The Embodied Reset

In March, I co-hosted my first retreat with my dear friend and long-time colleague Meg Feeney at the Bodhi Tree Yoga Resort in Costa Rica. Seven days of two classes a day, weaving together Pilates, Essentrics, breath work, and meditation. And the silver lining: our friend Sarah Surrenders made the trip from Montreal to offer sound journeys for the group. This brought the experience to a whole other level.

I’ve taught at retreats before. But I had never experienced a container quite like this one.

What made it was the incredible venue, of course, and most importantly the people. This group became family so quickly that it caught us off guard. By day 2, it felt like we had all known each another for years. Everyone was so respectful of their own needs, and so genuinely caring of everyone else’s. Witnessing that was one of the most moving things I’ve experienced as a teacher. We weren’t just facilitating movement…we were creating space for something more profound.

Meg opened our first session by inviting everyone to share on a word. At the closing circle, she asked the group to return to it. Had it evolved? My closing word was grateful.

I have so much more to share, but more on this experience in a future newsletter!

Instructor Workshop at Nice Day Pilates

A few of weeks ago, I hosted my very own Advanced Reformer for the Contemporary Client workshop at Nice Day Pilates, the most beautiful studio owned by the incredibly visionary Jenn Winter. Sixteen instructors in the room, and we’d only announced the event two weeks before. We moved, we dissected advanced exercises, we talked about where our industry is heading. It was such a lovely afternoon spent with like-minded people who genuinely love what they do.

I left buzzing. It really solidified something I’d been feeling for a while now: I want to offer more continuing education. In Montreal, online, and beyond.

Presence

If you know me, you know that I tend to take on too much. 😬

For years, I’ve operated as though I am the business and the business is me. Which, technically, is true — but that doesn’t mean it’s healthy. When my friend and fellow instructor Miku replied to my musing about work-life balance with “Work-life balance? Who is she? I don’t know her...” I laughed, because honestly, same.

There’s a culture in Pilates, in entrepreneurship, and in this relentless digital age of it never being enough. More classes, more content, more availability. MORE MORE MORE. I’ve participated in that culture wholeheartedly, because I’m ambitious and I care deeply about my work and community. But at some point, doing everything means you’re not fully experiencing any of it.

The retreat was a serious reminder of that. I came home still holding onto the feeling of that week…a feeling that’s hard to articulate (hence the delay on writing about it!). I had time, for once, to actually process an experience while it was happening. And I realized: I want more of that. Not just at my retreats, but in my actual life.

My word for this next chapter is evidently presence.

So, what’s next?

I’ve decided to cut back on certain group classes, not because I don’t love teaching them, but because I don’t want to spread myself so thin anymore. These particular times have also been less consistently attended than others. Pilates studios are opening everywhere right now, and I have no interest in competing on volume. I want to offer the highest quality of teaching, and that requires being smart about my time.

I am retiring Monday evenings as of next week (sign up for tomorrow if you’d like one last Monday class!). RIP Wednesday evening group classes as well. For my advanced students, I’m working on a semi-private pilot group so hit reply if you’d like to be part of it, or if you’d like to build your own regular semi-private group.

Though I love teaching group classes (that energy is really special to me!), my private & semi-private practice has grown so much in the last year. It has brought me me so much joy to be able to create tailored programming and contribute to people’s lives in such a personal way. I want to keep doing that.

This year, I also want to reach more people through my own (incoming) VOD platform for accessible workouts and intelligent programming from anywhere, and more YouTube videos. I want to offer more educational content and workshops, and of course, another retreat with Meg in April 2027 (we’ll be announcing that very soon 👀). These are just a few of the things I will prioritize over the next year.

May at Embody with Sasha

If you’re feeling called to go a little deeper into your practice this month, here’s what I’ve put together:

👯‍♀️ Bring a friend to my Saturday 10AM mat class

From now until May 30th

If you’re a Saturday morning stan, this is your chance to introduce your favourite (lowkey also my favourite) class to your friends and family. This applies to students with packages or full-priced drop-ins only. Your guest must be new to my classes. To sign them up, email or message me their name, email and phone number and I’ll set them up.

🏆 Two Pro Practices

Wednesdays, May 13th & May 27th at 2PM

A dedicated space for instructors to step back into the student role, refine their own practice, and explore more advanced progressions in a thoughtful, supported way.
In person and online, with recordings available. Book on Mindbody for in-person and on Stripe for online.

♦︎ Instructor Workshop: Advanced Reformer for the Contemporary Client

Saturday, May 30th, 2–5PM In-Person at Vic Studios and Online

After a fabulous first experience teaching this workshop in Toronto, I’m so excited to be offering it in Montreal. We’ll look at what actually defines “advanced” work, how to build clear and effective progressions, and how to integrate it into a contemporary class setting without losing the essence of the method. If you’ve been wanting to deepen your understanding, both for yourself or your teaching, this is where we’ll do that.

Your investment: $250 CAD+tax in person or $225 CAD+tax online. Use code EARLY30 to save $30 by May 15th. Book in-person here or online here. Recording available if you can’t make it live.

As I mentioned at the RECESS event last weekend, I feel like a single dad with this little toddler of a business—tired but mostly proud 💙

I’m so grateful for this job, for Vic Studios, for every single person who has shown up, come back, told a friend, or trusted me with their body and their time. That isn’t nothing. That’s everything, actually.

Here’s to building something that lasts.

— Sasha

It’s hard to believe that this month marks 4 years of Embody with Sasha! What started as an idea in my living room during COVID has grown into something much bigger than I could have imagined—a community of incredible people who show up, stay curious, and genuinely support one another. I’m so grateful to each of you for being part of it.

To celebrate this milestone and this incredible community, I intentionally wanted to create something a little different. I wanted to step outside of the studio and into a space where we can slow down, reset, and connect in a new way.

So I’ve booked a private 2-hour experience at RECESS in Griffintown next Sunday, April 26th at 2PM.

If you’ve never been, it’s a beautiful thermal space with a sauna, cold plunge, and areas to unwind. During our time together, we’ll move through a restorative stretch & breathwork session in the sauna led by yours truly, a cold plunge led by their on-site facilitator, and then ease into open time to relax, hang out, or go through another circuit at your own pace.

There will also be tea, beverages, light snacks, and some amazing take-home goodies for each participant.

It’s meant to feel simple, grounding, and enjoyable—a way to take care of yourself while also sharing the experience with others.

Anniversary Event Details

📆 Sunday, April 26th from 2–4PM
📍RECESS Thermal Station: 27 rue Young in Griffintown

Embody members: $65 + tax
General access: $75 + tax
Spots are very limited, so it will be first come, first served.

SECURE YOUR SPOT HERE

I’d really love to share this special moment with you, whether you attend my classes or not. If you are reading this, you are part of this community 💙

Sasha

Hard to believe that in just a few days, I’ll be heading to Nosara, Costa Rica to host the Embodied Reset with my bestie Meg! 🥹 This retreat has been two years in the making—it almost feels like gearing up to our own little Olympics. I can’t wait to spend a week with such an amazing group of people, and I’ll be sure to share the recap on Substack in a few weeks time. Be sure to follow me on Instagram for live updates.

But while I may be away for a few weeks, your Pilates practice isn’t going anywhere.

Movement thrives on consistency, and I’m really happy that the schedule will be in wonderful hands while I’m gone. Some of Montreal’s finest and most experienced instructors will be stepping in to guide classes and keep your practice going.

Lydia Jenvey

Lydia’s passion for Pilates began after two serious hamstring tears early in her professional dance career. Through Pilates, she retrained her body and learned how to move in a healthier way for strength and longevity.

With 17+ years in the wellness industry, Lydia is known for her energy, creativity, and motivating approach to teaching. Drawing from Pilates, barre, TRX, spin, stretch, and conditioning, her classes are dynamic, engaging, and thoughtfully sequenced to help students build strength while feeling connected to their bodies.

Maëlle Thomas-Traoré

Maëlle first discovered Pilates as cross-conditioning for bouldering, but quickly fell in love with how the practice could reorganize and strengthen her body in ways she didn’t think possible.

With 500+ hours of certification, including pre- and post-natal training, she teaches mat and apparatus with precision and intention. Her classes blend contemporary and classical repertoire and are designed to challenge students while creating those satisfying “a-ha” moments.

Gabi Quezada

Gabi has been devoted to Pilates since 2008, when the practice quickly grew into a true passion. With over a decade of teaching experience, she brings dedication and care to every class.

She completed her training with Body Harmonics and further expanded her education through Polestar Pilates, supporting clients on their wellness journey one class at a time.

Laura Vande Zande

Laura spent 14 years as a professional ballet dancer with Alberta Ballet, Les Grands Ballets, and Cas Public. Through the physical demands of her dance career, she discovered the powerful benefits of Pilates as cross-training.

She has been teaching barre fitness for nearly a decade and earned her STOTT Pilates Mat certification in 2021 before completing her Reformer training. Laura loves how Pilates helps the body access and understand muscles on a deeper level.

SPOTS ARE LIMITED - BOOK HERE

If you’ve been part of this community for a while, you know how much I believe in the power of consistent, mindful movement.

While I’m away, I encourage you to keep showing up for yourself, keep moving, and take the opportunity to experience different approaches to Pilates. There is always something new to learn!

I’m grateful to these wonderful teachers for stepping in, and grateful to all of you for continuing to support Embody with Sasha while I’m away.

If I don’t see you before I leave, have a beautiful few weeks! Can’t wait to come back and move together again 💙

- Sasha

March Matness, at its core, is a collective return to the original 34 mat exercises Joseph Pilates outlined in Return to Life Through Contrology every year. The idea began a little over a decade ago as a way to bring practitioners back to the roots of the method, one exercise at a time, and it has since grown into a global ritual on and off social media.

After all, Matwork was the OG of the Pilates system, and is the most accessible modality as it doesn’t require any equipment or props. Though I really do feel that the methodology comes alive when using all the apparatus (reformer and friends!), mat Pilates still has my heart, and remains the most challenging modality to practice since there is absolutely no assistance. It’s just you and your body, and this is why it’s so important to return to it. It’s also such a great way to track progress in your own practice.

When you strip away props, assistance, and variations, what remains is the architecture of the work itself.

As a former competitive athlete, I learned early on that freedom of movement is never accidental. It’s built through repetition, through revisiting fundamentals long after they stop feeling novel, and through improving transitions that may seem accessory but are essential.

Pilates is a system, and systems only work when the foundation is understood. In this case not in theory, but in practice.

So this March, I’m leaning into the spirit of March Matness as a return to the base layer that allows our movement to expand.

Foundations first. Freedom second.

🌀 March Matness: 2 Live Virtual Sessions

If you joined the Connected Core series, you’ve already laid the groundwork. You began to develop a deeper awareness of breath, back support, and the principles that allow your body to organize itself from your center. I hope you felt how building true connection can elevate the overall quality of your movement.

Ready to take on a new challenge? Exploring the original repertoire is the next step, which is why I’ve decided to offer another series of virtual sessions on zoom before heading off to Costa Rica.

Rather than trying to race through the 34 exercises, we’ll use two focused sessions to study how the repertoire builds and how one movement prepares the body for the next.

This is where principles integrate and where foundation allows us to expand.

This March Matness series is open to students and instructors alike. No prior experience recommended. Classes will be taught at an intermediate level of difficulty—hit reply if you have any questions.

• Thursdays, March 5 & 12 at 8AM ET on Zoom

• 45 min sessions

• Replay available

• $55 CAD + applicable taxes for both sessions

RESERVE YOUR SPOT HERE

🌴 Take a last-minute trip to Paradise!

We are now less than 3 weeks away from The Embodied Reset in Nosara, and it isn’t too late to join us for the retreat of a lifetime! I would know, I’ve traveled twice to Nosara on two days notice. Here’s how you can join:

🌺 One Last Room at Bodhi Tree

There is one double occupancy room left at Bodhi Tree Yoga Resort. Jump in for the perfect getaway for you and your bestie, mom, or sister, and immerse yourself in the most beautiful, lush surroundings.

⭐️ New Budget-Friendly Commuter Pass Option

We’re also so happy to offer a last-minute, budget-friendly COMMUTER option (only 2 spots available). Stay anywhere else in Nosara and join us daily for the full retreat programming and Bodhi Tree’s meal plan. We have a selection of nearby accommodations, starting at $500 USD for the week.

Return to nature’s circadian rhythm and enjoy daily movement, fresh, healthy meals, sound journeys, ocean swims, and so much more. If you want to build an even stronger relationship to yourself, and to your movement practice, or if winter has simply kicked you a**, and you’ve been craving space to reset, this is your SIGN.

For full details on the retreat experience and the remaining room at Bodhi Tree, visit our website here. For more information on the commuter option, or for any other questions hit reply and let us be your retreat concierge!

🏆 Next Pro Practice

Pro Practice has quickly become one of the most meaningful classes I teach 💙

It’s where instructors take off their teaching hat and get back into their own bodies. Where we explore classical and contemporary exercises, get nerdy, and connect to our community.

If you haven’t joined yet, you don’t know what you’re missing! One more opportunity to join before my trip, don’t miss it:

Wednesday, March 11th at 2PM ET
Join in-studio or on Zoom. The recording will be sent to you if you can’t make it live.

• In-Studio: book directly here or on Mindbody

• Virtual: book here and the link will be sent to you prior to the class

📅 Studio Schedule While I’m Away

Though I’ll be stepping away from the studio from March 18-April 5 for the retreat and a short holiday, I’m so excited to have some of the city’s most skilled and thoughtful instructors covering classes during that time: Gabi Quezada, Lydia Jenvey, Maëlle Thomas-Traoré, and Laura Vande Zande. The full schedule is live on Mindbody.

If you’ve built consistency this winter, I encourage you to maintain it. Progress in this method is cumulative, and momentum matters. I’ve chosen instructors whose work I trust and respect, and I know you’ll be in excellent hands. The schedule is up to date

If the modified schedule truly doesn’t align and you’re unable to attend, reach out directly and we’ll look at options together.

As per usual, if you have any questions feel free to hit reply or reach out on social. Looking forward to moving with you in March 🤩

- Sasha

and this is your last chance to book the full 4-week series at the bundled rate before we begin.

Over four weeks, we’ll build core strength in a way that actually carries into how you move, train, and feel in your body. This series is all about developing a center that supports force transfer, stability, and ease, whether you’re lifting, running, teaching Pilates, Essentrics or other modalities, or simply moving through daily life.

All classes are mat-based, layered, and truly accessible to all levels — from newbies to athletes refining their practice. Don’t miss out! Book the full series before it’s too late.

Every Thursday in February at 8AM EST

45-minute live classes • Live on Zoom • Replays available for 48 hours if you can’t make it live

If you’ve been meaning to prioritize your core in a way that actually sticks, this is your moment to join. All you need is a mat and an optional Pilates ball (we’ll use it more as of the second week, so no need to have it for tomorrow!)—and a little motivation!

→ Full 4-week series: $99 CAD → sign up here
→ Drop-in: $30 CAD → sign up here

CLICK HERE TO JOIN THE FULL SERIES 🍎

Feel free to share this with anyone who might need this! Hope to see you online ☺️
- Sasha

I hear this all the time from a wide range of clients: Pilates newbies, post-partum moms, everyday movers, and even—believe it or not—high level athletes!

So what does core strength actually mean?

Let’s start by defining the core. I like to think of it as the core of an apple. It sits at the center and gives the body its structure. The core is what allows force to transfer efficiently from the upper body to the lower body, and back again. When that center is organized and responsive, movement feels supported and effortless. When it isn’t, even strong bodies can feel unstable, disconnected, or uncoordinated.

Joseph Pilates built his entire method around this idea, referring to the center of the body as the powerhouse—the place from which all movement originates. When we return to the original intention of the work, the core becomes something far more intelligent than just a group of muscles: its a system of support that connects breath, spine, and movement into one coherent whole. So, simply building strength in the abdominals isn’t sufficient to build a truly strong, connected and resilient core.

The kind of connection I like to help build can truly be developed at any stage and any age, and this is exactly why I’ve decided to offer the following series of live virtual mat classes in February:

The Connected Core 🍎

A 4-week program toward a stronger, more connected center

Live virtual classes on Zoom, every Thursday at 8AM EST. Starts Feb 5th.

The Connected Core is a 4-week live virtual, mat-based Pilates series focused on building strength, stability, and coordination from the center of the body.

Working on the mat allows the body to organize itself without external assistance, making it a powerful way to develop deep, transferable core strength. The skills built here will transfer over into reformer work, athletic performance, rehabilitation, and everyday movement.

Each class is progressive, with one week building on the last. You’ll move through thoughtful sequences that emphasize quality of movement, precise cueing, and support—helping strength feel clear, connected, and sustainable.

This series is for you if…

• you want a clear, intelligent introduction to Pilates rooted in its original principles

• you already practice Pilates and want to deepen your mat practice & core connection

• you are recovering from injury or working preventatively and want supportive, rehabilitative core work

• you are an athlete or active mover looking to improve stability, efficiency, and performance

• you are post-partum (with medical clearance) and seeking thoughtful, safe core strengthening

• you are an instructor and want to hone in on your self-practice

Series Details

• 4 x 45-min Live virtual mat classes on Zoom

• Every Thursday in February at 8:00 AM EST, starting on Feb. 5th

• Props needed: a mat and a Pilates ball (optional).

• Can’t attend live? Recordings will be sent to you and available for 48 hours

• Pricing: $99 CAD+applicable taxes for the full series or $30 CAD+applicable taxes for a single session

BOOK YOUR SPOT TO THE FULL SERIES HERE

Client Spotlight ✨

This month, I want to shine a light on Fée Ann Landry, a figure skater I’ve had the privilege of working with virtually for 5 years.

Fée Ann recently competed in her first major international competition, the Four Continents Championships in Beijing and watching her step onto that ice with confidence, presence, and control was incredibly moving.

Here’s what she shared about our work together 💙

““Working with Sasha over the past five years has completely changed the way I move and understand my body. Through his guidance, I’ve developed a level of body awareness I didn’t have before, as well as the ability to connect breath to movement—something that has naturally transferred onto the ice.

Working with Sasha allows me to feel in control, confident, and ready for both training and competition. Even from a distance, he has an exceptional attention to detail and a very natural way of transmitting his passion for movement. He adapts with great sensitivity to injuries and the different phases of my training, which makes every session feel relevant and effective.”

I’m so proud of your hard work and perseverance, Fée Ann! The future is bright 🌟

Watch her absolutely stunning free program in Beijing below.

Don’t Miss Out 🌀

🚀 Today is the last day to purchase the Mindbody launch offer.
10 Reformer classes in 30 days for $260 CAD + tax—book here or directly on Mindbody.

🤝 In-studio private & semi-private availability now on Mindbody.
Find my availability and book your session directly on Mindbody in the “appointments” section. If you would like any other availability, please request here.

🌴 Still dreaming of joining me and Meg in Costa Rica, March 21-28?
Our open registration period is over, but you can still request a double occupancy room here before Bodhi Tree sells out!

🧣 Get the OG Embody sweater and have the coziest warm up layer this winter!
Most sizes are seeling out—order yours today.

If you have any questions about The Connected Core series, or any of my services, feel free to reply directly to this email—I always love hearing from you.

See you on the mat,
Sasha

Not a quick trip to lay on the beach. Not squeezing sporadic movement in between obligations. Not rushing to eat between meetings or appointments. But a week of profound, restorative, and invigorating self-care?

Let’s be honest.

If this retreat has been on your mind and you choose not to come, there is a strong chance you will regret it. Not because you missed a vacation, but because you passed on a rare opportunity to choose yourself.

“Life is too busy.” Tell me about it.

“I will rest once work settles down.” When does it ever settle down? Asking for a friend!

“I’ll come next year”. This retreat isn’t annual. There is no identical version of this experience waiting in the future. There is only this group, this place, and this moment in time.

This is the final call.

What The Week Includes

This retreat is built around intelligent, embodied movement and genuine, deep rest. Each day includes thoughtfully designed movement sessions, including Pilates, Essentrics, breathwork and more. Meg and I are creating a balanced schedule for you to soak in as much free time in Nosara as possible in between our movement sessions.

Worried it’ll be too much movement for you? Don’t! We are curating an intentional progression of our movement practice throughout the week, taking into consideration each and every person joining the retreat. Once you sign up, we send out an intake form to truly get to know you so that we can tailor the experience to the group as a whole, and also to each and every person. We want you to feel your best, strongest, most relaxed and grounded self, regardless of your level of experience in any or all of the modalities. Trust us—you can read more about your teaching team here.

You will eat locally sourced meals prepared with care. You will spend time in nature — surrounded by the most stunning jungle, fresh coastal air, warm weather, and incredible light. You will swim in the most beautiful ocean water, walk on the most gorgeous beach, and witness jaw-dropping sunsets, every single day. You will sync with the rhythm of nature.

And you will be part of an amazing, curious, and thoughtful group of movers that’ll make the experience one to remember. Read about the full experience here.

Newly Added Experiences

We are so excited to have guest teachers join the retreat for added depth and intention. From the very beginning, Meg and I wanted to make this experience a multi-disciplinary one, to create new connections you might not have explored prior. Our guest teachers will help us do just that!

You will be guided through sound journeys with Sarah Surrenders, our favourite and most experienced Montreal-based sound healer. Sarah will elevate the retreat experience by adding a whole new introspective dimension to complement the movement component of the week.

You will also experience a yoga session with Bodhi Tree’s incredible Yali McGregor, our favourite yoga instructor (we aren’t kidding, Yali and Sarah are truly our dream guest teachers! This is our dream retreat too). You will experience savasana like never before—and connect to your body from a whole other new perspective.

We are also going to recommend a sunset boat tour midweek for a most magical and fun group experience outside of the studio, further away from shore, to see the aquatic world up close 🐬

Our Last Three Rooms

Our last single-occupancy room sold yesterday. What remains are shared accommodations, designed for connection:

🏠 The Casita (1 remaining) is ideal for friends who want a little more space, up to two couples, or a family. It offers two bedrooms with a shared bathroom and a calm, home-like feel. It is a wonderful option for people who want to share the experience closely while still having their own space within the room. Double to quadruple occupancy.

🌴 The Jungle Rooms (2 remaining) are perfect for friends traveling together, sisters, mother and daugther, or for solo travelers who are open to being paired. These rooms are nestled in the greenery and offer a peaceful, grounded atmosphere. Double or triple occupancy.

VIEW ROOM DETAILS

Looking for a roommate? We already have a lovely solo participant (who happens to be an Essentrics instructor) waiting for the right room match. Reply to this email and we can help set it up!

Missed the last single occupancy room? Bodhi Tree has a remaining Treetop King room in their inventory and we can reserve it for you. See pricing here and request it by replying to this email.

Member & Referral Promos: Embody with Sasha & Morpho Bleu members with active non-trial class packages or memberships save $200 off their registration fee. Save an additional $150 if you bring a friend who didn’t know about the retreat.

A Final Note

Some experiences stand the test of time in our lives. They become reference points: moments we return to because they changed how we felt in our bodies and how we moved through the world afterward.

This is one of those moments. If this has been calling to you, it is for a reason. Trust your gut.

TAKE THE LEAP

In other news

Studio update
Embody is now fully on Mindbody! All studio bookings as of Monday are handled there. If you’ve already attended a class, I sent you an email with instructions on how to log in. If you’re new, simply download the Mindbody app and search for Embody with Sasha to get started.

Professional update
I just returned from an inspiring weekend at the Pilates Journal Expo in Huntington Beach. It was energizing, thought-provoking, and a reminder of how grateful I am to be part of this community. I shared a short recap on Instagram—watch it here.

Personal update
This past Wednesday marked one year since I lost one of my closest childhood friends, Astrid. We grew up skating together. She was like a sister to me. Grief is not linear, and this week has been challenging in many ways, but also somewhat cathartic. I wrote her an hommage (en français) on my personal Instagram account, if you’d like to read it here.

Now that we’ve set our goals and intentions for 2026, creating a strategy to achieve them can feel overwhelming.

There are so many options out there, and the paradox of choice often kicks in at this stage.

When it comes to Pilates and fitness in general, new year’s commitment is often framed as intensity, discipline, or quick transformation. But that isn’t really in sync with how bodies (or nature) actually work.

The best advice I can give you? Choose consistency over intensity.

Real, lasting change doesn’t happen overnight. Anyone promising otherwise is working against the laws of nature, not with them. Bodies adapt through repetition, patience, and time.

What truly makes the difference is giving your body enough consistency to build muscle memory. Not just strength, but coordination, confidence, and trust. I know this from my years of competitive skating—the gradual approach is always the most sustainable, and any changes resulting from it will last much longer.

And muscle memory isn’t built by doing everything. It’s built by returning to the same patterns often enough for your body to recognize them, refine them, and eventually own them. If only I told you how many times I had to repeat jumps before mastering them!

That’s when things begin to click, and the benefits of your practice carry into daily life.

What consistency actually creates

Here’s what tends to happen when clients commit to a regular Pilates practice:

• You become more embodied, connected, and present—not just in class, but in daily life

• You effortlessly stand taller and feel stronger from the inside out

• Flare-ups and aches become less frequent, as movement starts to feel maintained—like a well-oiled motor rather than something constantly being strained

• You have more energy, because your body is working more efficiently

• Your nervous system feels more appeased and resilient, helping you meet life’s stressors with greater steadiness

• You learn to listen to your body, responding to its signals instead of overriding them

None of this happens overnight, but consistency creates change your body can actually keep.

What clients are saying

I hear this reflected back to me often. One client put it perfectly:

“Sasha is such a gifted instructor, with a natural ability to engage his students and push them toward their goals at their own pace and in their own individual capacities. After over two years of attending his classes, I’m stronger, more flexible, and have a better relationship with my body and fitness than ever before.”
— Alyssa C.

Why continuity matters

One of the things that truly makes the difference is continuity.

Working with the same instructor over time allows me to know your body, your patterns, and your goals—and to build classes intentionally with that in mind.

I plan progressions, layer exercises week to week, and hold space for individual growth within the group setting.

I may not offer the highest number of classes on the schedule—and that’s a conscious choice. What I offer instead is a personalized experience where your development is at the center, not just a random class plan I execute.

A different way to commit

Commitment doesn’t have to look the same for everyone, and it shouldn’t.

Some people want a gentle, regular anchor. Others want more momentum or the freedom to move as often as their body asks. That’s why I offer a few different membership tiers, each designed to support a different rhythm of practice.

The Embodied Explorer 🗺️ 4 classes/month — $120 + tax
Ideal if you’re looking for a steady weekly practice to support your body and stay connected.

The Embodied Enthusiast 🌟 8 classes/month — $210 + tax
Designed for those who want to build and maintain their practice with consistency and continuity.

The Embodied Unlimited ♾️ Unlimited classes/month — $330 + tax (regular)
For those who want movement to be part of their lifestyle—supporting variety, repetition, and deeper integration without having to ration classes or overthink scheduling.

🚀 UNLTD LAUNCH PROMO: Enjoy your first month of the unlimited for $299 + tax + a complimentary pair of Embody grip socks as a small thank-you for the first 10 members. A few of those spots have already been claimed. Discount applies automatically at checkout.

Explore all memberships and class packages here.

A gentle bridge for those who aren’t sure yet

Not sure you’re ready to take the leap into a regular group practice?

Private sessions can be a supportive bridge. In a one-on-one setting, we move at your pace, focus on your specific goals, and work with what your body needs most in that moment. You’ll receive personalized cueing, thoughtful progressions, and space to ask questions—so movement feels clearer, safer, and more intuitive.

Privates can help you build confidence, refine technique, reduce flare-ups, and establish patterns that translate into group classes and daily life. They’re not a prerequisite—but for the right person, they can make the path forward feel grounded and intentional.

Your intro private session is currently $125+tax instead of the regular $140+tax drop-in rate. Package available for regular sessions. Request your first session here.

If you have any questions or want any guidance on what would work best for you, hit reply. It’ll be my pleasure to help you figure out the best setup for your practice in 2026.

With care,
Sasha 💙

Quick links

• Explore memberships & class packs

• Request a private session

• View the class schedule

• Costa Rica retreat in March (final spots!)

I hope you’ve been enjoying this holiday season, and finding time to rest, recover, and prepare for the new year.

I’m not big on resolutions (because we all know what happens to them!) but I do enjoy reflecting on the year’s lessons, and setting intentions for the upcoming one. I thought I’d share some of my musings with you—so here goes it!

Looking back on 2025 🐍

For me, 2025 was a year of big contrasts marked by deep personal and professional growth, but also great challenges and losses. A year of expansion, but also shedding.

Here are a few personal and professional highlights:

• A last-minute escape to Nosara at the end of February to visit my friend Meg Feeney, which helped me return to myself after losing a childhood friend in January. If you weren’t subscribed to my Substack then, here’s my travel blog—my most read article so far!

• A mentorship weekend with Maria Leone at Bodyline LA in April, which definitely put a pep in my step, reinvigorated my teaching, and made me reflect on the bigger picture for Embody with Sasha.

• New Embody with Sasha group & private clients, class offerings, merch, and even a YouTube channel! Marking a third year around the sun for this little business.

• Teaching more continuing ed for instructors: a third edition of The Art of Teaching co-taught with Meg, a workshop for the dance department at CEGEP de Montmorrency, a Wunda Chair training for the teaching staff at Nice Day Pilates, my favourite Toronto studio (a must if you are visiting Toronto in 2026!), and even some 1:1 mentorship.

• The successful launch of my first retreat with co-host Meg Feeney—which is two years in the making—and the fact that it is nearly sold out! You can still join—more details below.

• An amazing trip to Paris with my partner, where I got to show him my old stomping ground for the first time. I lived in Paris for two years in my twenties!

• Working with a Naturopathic doctor who has helped restore stable energy after years of baseline fatigue—you may have noticed a shift!

• This growing community of like-minded, and curious movers, in-studio and beyond, who make me love my job day in day out. What a gift!

In terms of teaching, I feel I’ve let go of old habits, approaches, and cues that no longer felt authentic to me. I tapped into my innate abilities, refined my own teaching methodology, and stopped looking at what others are doing. This shedding of sorts—it was the year of the snake, after all—helped me find clarity, freedom, power in my purpose, and a version of myself I’m excited to carry forward into this new year.

What did you shed this year?

Pilates Now (And Where I Fit In) 🤸‍♂️

Over the last year or so, Pilates studios have opened right, left and centre, in Montreal and abroad. It’s great to see the interest in Pilates grow, as well as more accessibility for students and instructors alike. This boom has also lead to an uneven landscape. As the demand grows, the percentage of instructors with less experience and credentials increases, and more studios push trend-driven messaging that doesn’t even reflect the original Pilates method.

That being said, I’m by no means a purist. Having spent years teaching in a space that was quite prescriptive and left very little room for expansion, I naturally prefer the freedom of teaching through my own lens. I prefer moderation and individuality over dogma. I trained through Balanced Body, which has a contemporary approach that still honours the original work, for that very reason, and I hope my teaching reflects this. Don’t get me started on the classical vs contemporary Pilates debate—that’s a whole other conversation for whole other article!

Looking ahead to 2026 🐎

As I step into my 15th year of teaching (🙈) I feel, more than ever before, incredibly grounded in my style, voice, experience, and purpose.

I may not be able to compete with the quantity of offerings other studios have, but what I offer is a practice you can return to again and again—expertly guided and intelligently programmed—to support you through every season of your life.

Embodiment over aesthetics. Presence over performance. Curiosity over authority. Joy over seriousness.

According to the Chinese tradition, the horse symbolizes freedom, energy, independence, and forward momentum. Not frantic, but directed, powerful, and steady. Having shed our old skin in 2025, it’s time to step into new energy, akin to that of the horse—using our practice as a source of nourishment to move us forward in time and space.

Are you in!?

Here are a few things to consider if you wish to gallop ahead with me in January 👇

🌀 New & Improved Membership Tiers for 2026

I’m very excited to announce my new and improved tiers of membership to support a more consistent movement practice in 2026. Memberships require a minimum 3-month commitment. Billing recurs one month after the first class booked.

• The Embodied Explorer 🗺️ 4 classes/month — $120+tax
  1x/week to support your body on a regular basis. Sign up here.

• The Embodied Enthusiast 🌟 8 classes/month — $210+tax
  2x/week to build and maintain your practice. Sign up here.

• The Embodied Unlimited ♾️|Unlimited classes/month — $330+tax (reg.)
  3x/week+ for momentum, variety, and progress. See offer below.

👉 January Unlimited Launch Offer! Enjoy your first month of The Embodied Unlimited for $299+tax + a pair of Embody grip socks for the first 10 sign ups. Offer ends January 15th—limited memberships available. Sign up here.

If you’re unsure which tier is best for you, or if you are currently a member wanting to change tiers, reply to this email—I’ll be more than happy to help. For my full pricing list, visit my website here.

🤸‍♂️ New! Reformer: Flexibility Class on Mondays at 6PM

As the demand for more evening Reformer classes grows, I’ve decided to swap my traditional Monday 6PM mat class (RIP) for a Flexibility class on the Reformer—there’s truly nothing like the support and assistance of this machine to create more space, and openness in the body. Don’t worry, I won’t have you wrap your leg around your head!

It’s the perfect add-on to the iconic 5PM Athletic class if you like to do back-to-back classes, or a standalone workout to help release tension, realign your body, and help increase flexibility! Starts Monday, January 5th—book your spot.

🌴 The Costa Rica Retreat: Secure Your Spot By January 15th

Discover the lasting reward of investing in yourself this year!

The Embodied Reset is by far your ultimate support moving into this new year. Between our daily workouts, the fresh and locally sources meals, the warm weather, the lush jungle backdrop, and Nosara’s untouched beach, the ripple effect of this week will seep into every aspect of your life for months to follow—trust me, my last two trips there did just that! If you wish to hear about my experiences going to Nosara with near burn out, and grief, and some visuals from both trips, check out my instagram post here.

We also just got the best news! Our friend Sara Surrenders, an absolute sound bath genius, will be joining us and sharing her magic throughout the week—making this an even more powerful, introspective, and invigorating experience.

It isn’t too late to sign up as we’ve extended the final registration deadline to January 15th. As mentioned above, this retreat is 2 years in the making. There’s no guarantee this will be a recurring retreat, and who knows what your own schedule will look like in a year’s time. If you’ve been considering it, there’s no time like the present.

Here are some key dates to keep in mind:

• Dec 31 — last day to book using a 3-instalment plan (after which you can pay in 2 equal instalments)
• Jan 15 — final registration deadline

Remember that you save $150 on your registration fee for referrals, and Embody with Sasha students with active (non-trial) class packs or memberships get $200 off registrations.

Click here for full details, room availability, and registration link. Hit reply with any questions, I’ll be happy to answer.

✨ Private Training in 2026: Only 2 Spots Remaining

If you wish to train with me privately or semi-privately on a recurring basis, I’ve got two more spots available for regular sessions, in-person or online, in January. My private and semi-private client base has grown a lot this year, and my schedule is getting quite full. Interested? Fill out my request form to claim your spot.

👾 Embody Soon on Mindbody

I’m happy to announce I’ll be switching over to the well-known Mindbody booking software in January. Don’t worry about the transition yet! I’ve posted all the classes on the current platform until January 15th, and I’ll guide you through the switch as soon as the new platform is ready to roll.

If you made it to the end—thank you so much. Your attention and continued support from year to year means more than you imagine.

On that note, I want to wish you all a beautiful New Year filled with health, happiness, love, and embodied joy.

Yours truly,
Sasha 💙

Hard to believe there are only a couple of weeks left to the year 🫨 I hope things are beginning to slow down for you all as the holidays approach!

I put together a short guide of movement and wellness-centered gift ideas, along with a few updates that you may want to keep in mind as the year comes to a close.

Whether you are shopping for someone else or considering something meaningful for yourself, here are some fun ideas for easy last-minute gifts 👇

🌀 NEW! The OG Embody Quarter Zip

I am SO excited to finally share the first-ever Embody with Sasha Quarter Zip Sweater: your ultimate cozy warm-up layer inspired by my years as athlete and the sense of belonging that comes from being part of a team.

Built for warmth, total comfort, freedom of movement, and a little Team Embody pride. Whether you’re an Embody OG or a recent recruit, this sweater is your fave new winter uniform—you won’t want to take it off (I’ve worn it every single day since I received it). It’s also very giftable!

Available in sizes XS to XL. Quantities are very limited. $85+tax.

FYI: I’m 5’10 and I wear a Medium—size chart on my website, or hit reply if you aren’t sure which size you should pick!

Get Your Team Zip Here!

🎁 Gift Cards (With Scheduled Delivery)

Gift cards can be redeemed for classes, packs, and memberships, and can now be scheduled to arrive on a specific date. This makes them a thoughtful option if you want the gift to feel intentional, even when purchased last-minute 😎

This is for: Someone who has mentioned wanting to try Pilates, a loved one who already attends classes, or anyone who would benefit from dedicated time for themselves in the new year. You can also subtly send this link to a loved one who doesn’t know what to get you 👀

→ Purchase here. No minimum amount required and no expiry.

🧦 Grip Socks as Stocking Stuffers

Grip socks are a small but practical gift that most people end up using far more than expected. They are easy to add to a stocking and fit every shoe size! They’re also a perfect gift to match the Quarter Zip 🤓

This is for: Pilates regulars, Barre lovers, or anyone just starting their movement practice who does not yet have the basics.

→ Purchase socks here. Only a few pairs left.

💙 Private and Semi-Private Sessions Over the Holidays

I will be offering a limited number of in-studio private and semi-private sessions throughout the holiday period. Depending on availability, these sessions can accommodate up to eight people.

This is for: Families visiting from out of town, friends looking for a shared experience, or groups who want to move together in a more personal and supportive setting.

I’m currently offering an intro 1:1 private session for $125+tax (instead of $140+tax) for a limited time. Semi-private sessions start at $160+tax. If you’d like to begin training with me in the new year, do not hesitate to reach out. I’m nearly at max capacity, so will likely only have space for a couple more regular privates or semis.

→ If this is something you would like to explore, simply fill out my request form, and I’ll get back to you with my availability.

🌺 Costa Rica Retreat: A Gift Worth Putting on Your Wishlist

The Embodied Reset (March 21-28 in Nosara, Costa Rica) is an immersive experience focused on movement, rest, nature, and nervous system reset. If you’d like something much deeper than a physical gift, you should definitely add this experience to your wishlist.

This is for: Those craving time away from routine, a reset for both body and mind, a winter escape, or a shared experience that prioritizes presence, freedom, and well-being.

If you know someone who might want to contribute toward your trip, or if you would like help framing this as a group or shared gift, feel free to hit reply—I’ll be happy to help!

NEW PROMO: As a thank-you to this community, current Embody with Sasha active students receive $200 off their retreat registration. You can also stack this with $150 savings if you bring a friend or partner who didn’t know about the retreat.

Ask me about our roommate pairing service if you’d like to share a room (we already have a few people to pair!) or our companion rate if your partner wants to come with you without participating in classes. Only a few rooms remain—click the link below for full details.

READ ABOUT THE FULL EXPERIENCE

💡Other Local Gift Ideas

If you are hoping to support local businesses while keeping your gifts wellness-focused, here are a few ideas that pair beautifully with movement:

• Workout props for at-home use from Activité Physique

• Elemental Beauty Case: Gua Sha & Cupping Kit from Stéphanie Gilbert

• Gift card to Bota Bota, Spa-sur-l’Eau, which are currently on sale until December 16th.

• Pure Canadian Marine Collagen, and other supplements from Landish (use code EMBODYWITHSASHA20 for 20% off)

🎄Reduced Holiday Class Schedule

I will be offering limited classes throughout the holiday season. Please book ahead to secure your spot as they are already going fast. See full schedule.

Thank you for being part of this community, and for riding along with me on this journey. It’s been so special to share 2025 with you, and I can’t wait to move with you into 2026. Year of the Horse, here we come 🐎🐎🐎

If I don’t see you before then, wishing you a beautiful holiday season and a happy new year!
Sasha

Over the last few months, I’ve been thinking a lot about the state of healthcare here in Quebec and the growing pressures so many providers are under. I’ve noticed how shrinking resources and increasing demands are stretching our healthcare professionals thinner by the day, both in pediatric and adult care.

Working closely with the Montreal Children’s Hospital Foundation — I teach a weekly movement class for their lovely staff! — I’ve also witnessed the inspiring work they do first-hand, and the astounding impact their fundraising has on the services provided at the Montreal Children’s Hospital.

This Black Friday, I want to do things a little differently. So here’s what’s up:

You save 10%, I donate 10%. Together, we support children’s healthcare.

As an added bonus: P.K. Subban is matching all donations to the foundation until December 31st. If you’ve been wanting to invest in your movement, or give to the hospital, now is the most meaningful moment to do both. If you wish to make additional donations, please do so directly on the MCHF’s website here.

🖤 Black Friday, The Embodied Way

Sale on from now until Monday, December 1st at 11:59PM EST.

🌀 10% Off Class Packs, Bundles & Memberships

No code needed—the 10% discount applies automatically at checkout on all:

• 5, 10, and 20 Class Packs

• Class Pack Bundles

• Memberships (applies to your first month on new memberships only)

This is the best time to stock up if you’re planning to keep moving through winter. Please note that class pack expiry windows still apply — no extensions.

SEE PRICING

🧦 10% Off Grip Socks

Use Code: BLACKFRIDAY10 at checkout for 10% off all sock orders.

Treat yourself or grab the perfect stocking stuffer, while quantities last!

GIVE ME SOCKS!

🎙️ In Other News

Immunity-themed event happening this Sunday, why now is the best time to book your spot at the Embodied Reset retreat, and a note on my holiday schedule.

🍊 Core + Defence: Sunday at 2PM

Sunday, Nov. 30th | 2-3:30PM at Vic Studios | $50+tax

Join me and Yvonne Hercun for a 90-minute reset to support steadier energy and stronger immunity heading into winter, including:

• 45 min Mat Pilates class focused on deep core activation + lymphatic support with me

• 45 min Holistic Health Workshop on Immunity with TOTA Wellness

• TOTA Wellness Handout and take-home goodies—including an amazing gift from Landish 👀

BOOK YOUR SPOT

🌴 Nosara Retreat: Registration Closes December 20th

Join me and Meg Feeney from March 21st to 28th for the retreat of your dreams at the beautiful Bodhi Tree Yoga Resort in Nosara, Costa Rica a Blue Zone oasis known for its incredible landscapes, breathtaking sunsets, and the kind of peaceful joy that stays with you well after your trip.

The intentional progression throughout the week will not only bring your own practice to another level, it will help you get out of your head, into your body, and back to what makes you feel truly strong and alive.

Why now is a great time to book:

• ✈️ Some flights to Costa Rica are discounted at the moment with the Black Friday sales

• 💛 You get a $150 referral discount if you bring a friend or partner who hadn’t heard about our retreat, or who doesn’t follow either of us

• 🛏 If you’re traveling solo, we can pair you with a roommate

• 🌺 There’s a companion rate if you want to bring a partner/bestie who doesn’t want to participate in the retreat classes

Escape winter with us! Come move, rest, reset, and soak in the healing magic of the Nicoya Peninsula. Registration closes December 20th, don’t miss out! Only a few rooms left. If you have any questions, hit reply :)

TELL ME MORE

Want to know why we chose Bodhi Tree Yoga Resort as our venue? Watch Meg and I discuss the impact this place has had on each of us, and more details on the retreat in this excerpt from our Live Zoom session earlier this month.

🎄 Holiday Schedule

Just a heads-up for the holidays: I’ll be running a reduced schedule from Dec. 22–Jan. 4. I’ll update any changes directly on my website. If you’re planning to keep moving throughout the holidays, it’s a great time to grab a pack, bundle, or membership at 10% off until Monday.

I’ll also have limited private + semi-private availability (virtual or in person).
You can request a session here.

Feel free to share this newsletter with any friends and family who might be interested in joining classes, events, or even the retreat!

Thank you for being part of this community, for moving with me, and for helping support a foundation that does such incredible work for children in Montreal and across the province.

Sasha 🖤

After a very successful Spring Awakening event in April, Yvonne Hercun from TOTA Wellness and I wanted to collaborate on another thoughtful and practical workshop to help you enter winter feeling prepared rather than reactive. Something that blends movement, breath, and simple daily habits…the small things that make a huge difference.

That’s how Core + Defence was born.

🌬️ What to Expect

✨ 45-minute Mat Pilates Class (with me!)

A warming, circulation-boosting, lymphatic-focused flow.
We’ll focus on:

• supportive breathwork

• deep but accessible core work

• mobility to ease tension and improve circulation

• movement patterns that gently support your immune system

Expect to leave feeling more open, restored, and energized.

✨ 45-minute Holistic Immunity Talk with Yvonne (TOTA Wellness)

Clear, practical guidance for winter wellness, including:

• sustainable habits that actually stick

• key nutrients and supportive foods

• the gut–immunity connection

• simple daily practices for building resilience

Yvonne brings everything back to balance and practicality — no overwhelm, no extremes.

🎁 Seasonal Goodies

A TOTA Wellness Winter Wellness Guide + supportive take-home treats.

🧖‍♀️ Bonus: Access to the Vic Studios sauna

A lovely way to end your Sunday and help your body integrate everything from the workshop.

🌟 Why This Workshop Matters

Winter asks us to slow down, tune in, and offer our bodies a different kind of care. “Pushing through” is often the default — but it doesn’t have to be your story this year.

Core + Defence gives you the tools to meet the season with steadiness, clarity, and intention. Think of it as a reset, a bolster, and a self-care pause before the holiday rush.

🍊 Event Details

📆 Sunday, November 30th, 2025 | 2:00–3:30 PM
📍 Vic Studios: 376 Victoria ave, suite 300, Westmount, QC
🏷️ $50 + tax

SECURE YOUR SPOT

Hi team! Hope you’ve had a beautiful month of October 🍁🍂 I’m back from a short yet packed holiday in Paris—I will be sharing some of my Paris recommendations in another newsletter, as many of you have asked for them—and so excited for the coming months, in studio and beyond.

I’m thrilled to share two special opportunities with you:

1. My FREE Zoom class with Meg Feeney, Sunday, November 9th at 12PM EST.

2. Our Limited Time Retreat Referral Rewards Program!

Below is everything you need to know! 👇

1. Free! Live Zoom Class: Sunday, November 9th at 12pm EST

Join me and Meg Feeney for an hour of movement, exploration, and connection! We created this special class to give you a taste of the movement we’ll be exploring at our upcoming retreat in Costa Rica and an opportunity to truly feel into the full experience of the week. ALL LEVELS welcomed and encouraged (instructors as well!).

The session includes:

• 40 minutes of movement: 20 minutes led by me, and 20 minutes led by Meg.

• 20-minute open chat & Q&A: Hear our personal stories from Nosara and get a vivid sense of what the retreat will feel like. Ask your questions on the spot or send them in ahead of time!

What to expect: We believe that the expansive, flowing quality of Essentrics® paired with the deep, stabilizing strength of Pilates are truly complementary. This unique session blends elements of both to offer a one-of-a-kind movement experience that will feel both liberating and grounding, and will support your body in powerful ways. Expect thoughtful layering of mindfulness, breathwork, and intentional cueing throughout, creating an experience that’s as inspiring as it is revitalizing.

It’s the perfect Sunday blend of movement, community, connection, and inspiration. We hope you can join us! This is a rare chance to move with both of us and get all your questions answered in a warm, inspiring space. Feel free to share the registration link with anyone who might enjoy attending!

SIGN UP HERE

Please note: This session will not be recorded or replayed. If you’re unable to make it, reach out with any retreat questions and stay tuned for more online offerings in the future!

2. New! Limited-Time Retreat Referral Rewards Program

As a heartfelt thank-you for spreading the word and helping the right people discover our Costa Rica retreat this coming March at Bodhi Tree, we’re offering a special Referral Rewards Program.

Here’s how it works:

👉 For our Retreat Attendees: The More, the Merrier!
​If you’re already registered, or you sign up anytime between now and December 19th, you’ll save $150 for each person you refer! As long as they’re not already on our mailing lists! Call your favourite people and get ready for the most unforgettable, meaningful, rewarding week with them. Now is the time!

👉 For our Extended Community of Supporters:
​If you refer someone who signs up but you’re not attending the retreat yourself, you’ll receive a personalized 1-hour private session or mentorship with me for each person you refer. Each session will be thoughtfully designed to support your personal or professional growth and includes a pre-chat to tailor the experience to your individual needs and goals. Valued at $150 per referral.

This is an incredible opportunity if:

• You’ve never had a live class or 1:1 session: Receive personalized corrections, modifications, support, and motivation that will transform the way you move and progress.

• You’re an instructor: This is your mentorship hour. Get insightful feedback and actionable strategies on teaching, sequencing, working with diverse demographics, and anything else that supports your current needs and future goals.

• You’re a master of your craft: Take your practice to the next level with a focused, fully tailored session designed to refine your movement and deepen your awareness.

As a movement professional with over 14 years of experience, I’ve seen firsthand how personalized guidance creates profound, immediate, and lasting transformation. This is our way of saying thank you for helping this incredible community grow and for sharing the ripple effect of movement and connection.

💡 Help us spread the word! Ideas for sharing.

• Share our retreat webpage with your friends, family, neighbours, or colleagues: https://www.embodywithsasha.com/nosara-retreat

• Send it in a text, email, or share it on a social media post.

• Mention it in your classes if you teach, or in casual chats over cocktails, dinner, or pickleball!

Every share helps us connect with more amazing people who might love this experience. Rather chat 1:1? Book a free Discovery Call with me by replying to this email. A relaxed, no-pressure conversation to explore whether the retreat is right for you. Share this newsletter with a friend too!

📅 Dates and retreat payment perks to keep track of!

• Join our FREE live Zoom class: Sunday November 9th 12pm EST. Sign up HERE

• Register for our retreat by November 15th and enjoy paying in 3 interest-free instalments: The date you register, December 15, February 15, 2026.

• Register after November 15th: Enjoy 2 instalments: 50% upon registration + 50% in February 2026.

• Take advantage of our referral rewards program now through Friday, December 19th!

Custom payment plans available upon request. We’re happy to make it work for you!

👀 Psst! Only 7 rooms left!

• Rooms with two queen beds (4 left!): Our Jungle Rooms are perfect for bestie getaways, sibling trips, mom & daughter duos, and more. Make it cozy with a group of 3 and save $500!

• Rooms with one queen or king bed (1 of each left!): Treat yourself to a Treetop Queen or King Suite for an epic self-care solo adventure or a romantic reset with your partner.

• Private casita with two separate bedrooms (only 1 left!): ​Rally your crew and take that dream vacay you always talk about (but never book!). Sleeps 4 with one king and one queen bed, and is our most affordable option. We’re so excited for the lucky group who jumps on this.

✨✨ DISCOVER THE LASTING REWARD OF INVESTING IN YOURSELF ✨✨

FULL DETAILS ON OUR RETREAT WEBPAGE

🌀 Expert Guidance Matters.

I’ll leave you with this. A retreat is only as powerful as the people leading it and the energy they bring together. Meg and I share over a decade of friendship, professional collaboration, and mutual support—rooted in trust, respect, growth, and a shared passion for movement. Our teaching synergy is truly one-of-a-kind. Together, we’ve created an atmosphere designed to inspire, uplift, energize, and support ... on and off the mat.

We can’t wait to see you LIVE on ZOOM on November 9th! … and maybe even in paradise this March! Pura Vida!

- Sasha

Quick links:

• Free Zoom class on Nov. 12th

• Retreat Webpage

• In-Studio Class Schedule

• Follow me on YouTube