Nicole’s Notes

Check out my latest blog posts

Tropical Smoothie

If you are looking for a simple smoothie recipe that is delicious and satisfying, with a tropical feel, you’ve come to the right place. The measurements are approximate, and the recipe is flexible – feel free to add or remove anything that you want! Ingredients: Raw spinach – 1 cup loosely packedFrozen strawberry slices – …

Raspberry Chocolate Smoothie

If you are looking for a simple smoothie recipe that is delicious and satisfying, you’ve come to the right place. The measurements are approximate, and the recipe is flexible – feel free to add or remove anything that you want! Ingredients: Raw spinach – 1 cup loosely packed Frozen raspberries – 1 cup Frozen strawberry …

Strawberry Raspberry Smoothie

If you are looking for a simple smoothie recipe that is delicious and satisfying, you’ve come to the right place. The measurements are approximate, and the recipe is flexible – feel free to add or remove anything that you want! Ingredients: Raw spinach – 1 cup loosely packed Frozen strawberry slices – 1/2 cup (trust …

Spinning Babies

Last weekend I went to one of the best workshops I have attended in a long time – Spinning Babies. For those of you who have never heard of Spinning Babies before, it is a system of movements that are used during pregnancy to promote optimal fetal positioning, and during labour to make giving birth …

lamaze online

I’m A Lamaze Online Partner!

Lamaze International is a nonprofit organization that promotes a natural, healthy, and safe approach to pregnancy, childbirth, and early parenting. Lamaze education and practices are based on the best and most current medical evidence available and help women advocate for the pregnancy and childbirth they want and deserve. Lamaze Certified Childbirth Educators, working closely with …


2019 Intention Setting

Did you start the new year off with some big resolutions? Or perhaps some overall intentions for the year? Now that we’re halfway into January, how is that going? I like to break my “resolutions” up into intentions, big goals and small goals, all of which I review seasonally.  My overall intention for 2019 is …

alcohol consumption while breastfeeding

New CDC Guidelines on Alcohol Consumption While Breastfeeding

The Centers for Disease Control and Prevention have released new guidelines for alcohol consumption while breastfeeding. These guidelines indicate that while not drinking at all is the safest option, moderate alcohol consumption (1 standard drink per day) is not known to be harmful to infants. They do recommend allowing 2 hours after alcohol consumption before breastfeeding, …

heartburn and prenatal yoga

Heartburn in Prenatal Yoga

One of the most frequent discomforts I hear about during pregnancy is heartburn. It is caused by the hormone progesterone, which slows digestion, and by the baby growing and pressing on the internal organs, reducing the amount of space available. I am often asked is how to reduce heartburn in prenatal yoga, and if yoga …

successful breastfeeding

Setting Up For Successful Breastfeeding

Many people are nervous about breastfeeding, the most common concern being milk supply. Many things can encourage milk production and successful breastfeeding. Most birth professionals will agree on a few key factors that will make the transition from pregnancy to breastfeeding postpartum simpler. Minimal Intervention During Birth Some interventions are medically necessary, while some are …

Breech Babies

I was recently discussing breech positioning with some students, and what to do if your baby is breech, so I thought I would share. 0-24 Weeks Gestation This is the time fetal position is generally determined even though the baby’s final position isn’t typically set before 34 weeks gestation. The body adapts to how the …

what is a doula

What is a Doula?

In honour of World Doula Week, I thought I would write a short post about what doulas do. As you can see from the picture, the main role of a doula is to support someone through pregnancy, birth and/or the postpartum period. We provide emotional and educational support to a birthing person and that person’s family.

Pose Feature – Extended Side Angle

Our feature pose this morning is extended side angle or (utthita parsvakonasana in Sanskrit). This has always been one of my favourite poses because of its versatility… it can be done so many different ways, and it has so many different benefits.

savasana in pregnancy

Savasana in Pregnancy

During pregnancy, laying or sleeping on your back is not recommended, because it can negatively impact the blood flow to the baby in utero. If you are a regular practitioner of yoga, you will know that your practice usually begins or ends with savasana, a pose that involves laying flat on your back for an extended period of time.

Hearty Vegetable Soup

I love this soup, because it can be whipped up quickly on the stove, or simmered all day in a crockpot. It has all the good stuff – veggies, protein, grains, and that ability to warm you from the inside out. Ingredients 1 tablespoon vegetable oil 1 small cooking onion, chopped finely 1 large carrot, …

yoga practice during pregnancy

Slowing Down Your Yoga Practice During Pregnancy

During this time of so much activity – baby showers, setting up the nursery, figuring out how to use a car seat, stockpiling diapers and more, taking some time for yourself and slowing things down can be so beneficial.

Back Bending During Pregnancy

During pregnancy, the abdominal muscles and connective tissues are subjected to a lot of stress as the baby grows. As well, the lumbar spine (lower back) moves into a deeper curve as the pregnancy progresses…

Gentle Core Work

Today in Mom and Baby Yoga we spent some time chatting about diastasis recti and exercises that we should avoid. This is an example of a gentle core exercise that is safe for most cases of diastasis. Use the exhale breath for each movement, and pause in between to inhale. As you exhale, focus on …

What is Yin Yoga?

Yin yoga is a wonderful complement to more vigorous movement practices, such as weight lifting, hatha or vinyasa yoga, running, etc. because it is all about taking time to slow down. Where these more vigorous practices are faster moving, warming practices, yin yoga is cooling and very slow. Poses in yin yoga are held typically …

Setting Your Intention

As 2017 winds to a close, and 2018 approaches, this is a great time to look back at the year that has passed and set new goals and intentions for the year ahead.

The 8 Limbs of Yoga – Part 3

Asana, the third limb of yoga is the practice of movement and postures. This is what most people think of when they think of yoga, but in fact, it is a very small part of the overall practice.

How to Make the Best Salads

If you are anything like me, you may like the idea of eating salads… they’re healthy, have lots of great nutrients, are quick to throw together and very portable. But, if you are anything like me, you don’t actually find a typically salad to be very filling and satisfying. Here are some tricks I’ve learned …

Yoga Sequence for Upper Back and Shoulders

Whether you have tried yoga before or not, this is a great simple sequence that you can practice from the comfort of your own home to stretch and relax. Safe during pregnancy.

The 8 Limbs of Yoga – Part 2

These observances are designed to prepare us to stop the fluctuations of our minds – the ultimate goal of yoga according to Patanjali’s sutras.

What is Diastasis Recti?

Diastasis rectus abdominus (DRA) is very common during pregnancy (30 – 60% of women will experience this condition during or after pregnancy). Essentially, the linea alba is continuously stretched, and gradually loses tension, allowing the muscle bellies of rectus abdominus to separate.

Veggie Burrito Bowl

Whenever I bring leftovers from this meal to work, I always get questions about how I made it, and comments about how great it smells.

Pose Breakdown – Legs up the Wall

…Legs Up the Wall (viparita karani in Sanskrit). It is great to practice if you’ve been on your feet a lot and your legs are tired, or if you’ve been sitting a lot. 

The 8 Limbs of Yoga – Part 1

If you have been practicing yoga in a studio, you may not know that there is much more to the practice than simply the shapes we make with our bodies.

Less is More


I am a big fan of using props such as blocks and straps in my practice and in the classes I teach. Oftentimes when I suggest a prop for a pose to a class, I notice a reluctance to reach for it, or at least to be the first person to do so. When I first started practicing I was much younger, and I thought that using the props meant that I didn’t know what I was doing or that I wasn’t strong enough or flexible enough on my own. Now, I know that it is more important to find the sukha or sweetness in a pose than to struggle to do it “right” all the time. Here is a prime example. In the first picture, I am holding a half moon pose with no props. It doesn’t feel awful, but my standing leg feels tight and my stomach is compressed, making my breathing not quite as deep. In the second variation, I am using a block, and as you can see I have much more room to breathe. My standing leg is more stable, and I am able to focus on lifting the inner arch of my foot. My chest is more open, because I am less focused on reaching down. The pose still feels challenging, but there is an added element of stability and comfort, a sweetness. As my favourite teacher always says, “less is more”.

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