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Healthy Brain & Optimal Posture

Welcome to our signature course Healthy Brain & Optimal Posture and learn tools and tips to feel productive and positive through post-concussion healing.

Go from chaos to calm with Pilates, Meditation & Mindset.

Learn daily routines to improve your health today.

Welcome Message

Audio File – Listen Here instead of reading the Welcome Message


Thank you for being here and investing in a better version of you, I’m Lisa Khera, owner of In Balance Pilates.


I’m so happy you are here! I found using these tips helped me stay positive and productive through a very stressful time with post-concussion syndrome. 


Reach out to me at lisa@inbalancepilates.ca if you have any questions relating to the course.


I often get asked: What tips I can give others to help the healing process so I have compiled this course to help you.


I know what it feels like to live with post-concussion symptoms, moving through the grief of downsizing my business due to medical concerns, reinventing myself through becoming a best-selling author of the co-authored book Women Who Inspire and how to re-frame the negative things in your life to positive.



Strategies and tips to feel more productive and positive during post-concussion syndrome or chronic illness/fatigue.

These strategies will move you forward without a doubt.

No one is using all of these strategies exactly how I describe them to you but everyone could. We all need a toolbox of things to try and figure out what combination works for you.



Living with post-concussion symptoms or a chronic illness.

In Love or are friends with a person that has PSC.

Ready to improve your health today.

You know that you need to make changes to live a healthier life but you don’t want to do it alone. I have you covered if you are tired of feeling like you are not being productive due to your injury.



The contents of this course are created and maintained by Lisa Khera/In Balance Pilates. Despite all reasonable efforts to maintain accurate and complete information, it is not possible to guarantee the current accuracy or completeness of the information on this website.


Lisa Khera and the participating educational links therefore expressly reserve the right to deviate from what appears in this website, in whole or in part. Without limiting the generality of the foregoing, this may include changes to programs, courses, fees, regulations and policies or schedules. Neither Lisa Khera/In Balance Pilates nor the participating educational providers accept any liability for any inaccuracies, or any losses 

or damages arising from the use or reliance on information which came from the website.


External content

This website contains links to many other external websites. All links are provided with no guarantee that the information provided at the external site is accurate or complete. Lisa Khera/In Balance Pilates, and the participating educational partners, do not have any control over the content, activities, security policy or privacy policy of these external websites, and are not responsible in any way for any material that you may encounter there.


Lisa Khera does not warrant the accuracy, reliability, or timeliness of any information posted on independent sites, nor does it endorse any content, viewpoints, products, or services linked to its site. While we make all reasonable efforts to provide virus free files, we cannot guarantee uncorrupted files.



Material on this website is protected by copyright. The copyright owner is Lisa Khera/In Balance Pilates. You may not make alterations or additions to material found on this site. However, material may be downloaded or copied to a local hard drive for personal use. The content of this website may not be copied or otherwise incorporated into or stored in any other website, electronic retrieval system, publication or other work in any form without the prior written consent of Lisa Khera/In Balance Pilates.



Week 1

Daily Success Exercises

Week 2

Breathing Exercises & Mindfulness

Week 3

Pilates, Fitness & Optimal Posture

Week 4

Daily Pattern Stacking  

Week 1 Daily Success Exercises

Audio File – Listen here instead of reading Module 1


Have you ever been at a point in your life when you weren’t taking care of yourself, not eating healthy, over consuming, not expressing gratitude, working all the time, not asking for help and simply letting life pass you by without a deep purpose?


That’s where I was living, while I did have purpose through my family and improving my Pilates clients’ posture & pain level, but I was merely just going through the motions. Then a concussion changed all that and more. I found that truly feeling that it didn’t happen TO me it happened FOR me and I was able to make positive daily habits to increase my health – and you can too!


Applying these course principles allowed me to improve the health of my brain and have optimal posture which increases confidence and reduces pain.


As you go through these suggestions find which ones feel good to you and start to add them to your daily routine.

My main takeaway for you today is to do what makes you feel productive and positive.




Exercise 1:

Write down 3 things that you succeeded at that day – everyday, write down these positive things that you did. If you have taken our program Breathe Into Calm you would have practiced the 3 WINS BREATHE. When you write down your WINS and visualize them, then on the days that your symptoms are really flared up, when you have a wicked headache or you are forgetting your words or you are having trouble with what should be/used to be simple cognitive processing, you will have reminders of the things you can do and all of the little successes along the way will be right in front of you in black and white.


Exercise 2:

Next, start a running list of 100 things that you have done in your life that are positive and successful – look at all areas of your life, during all ages. You can write a simple (BUT EFFECTIVE) list or get creative and make it more of an art project. 


Exercise 3:

Daily Visualizations

“We become what we think about”. Earl Nightingale

Spend time doing Visualizations daily – visualize health and wellness. Imagine the places that flare up your symptoms and visualize being pain-free, anxiety and stress free. Read this article on the proof that Visualization works! Click here to read it.


Exercise 4:


Spend time goal setting – goals for health, wellness, family, career – all areas, you must know where you are going to take the steps to get there. Set daily and weekly goals for your healing and pacing. Then cheer for your wins and the wins of those around you. Get support, accountability and community – join our Facebook group here. If you aren’t reaching your goals figure out what is holding you back and get support and help in that area. Keep taking steps towards your goals and stay focused on positive relationships and support.



Exercise 5

Set Daily Intentions

Simply light a candle and set an intention for the day – feelings, tasks, clear goals laid out for the universe to assist you with.


My intention is to create wonderful opportunities for myself at massive speed so I may be full of health and wellness. Thank you for infinite possibilities of how that can happen. 

See below for the daily printable journal sheet with prompts for setting intentions. Look for the Access Miracles training & PDF below.


Exercise 6

Ask yourself: Who Am I today? How do I Want To Show Up? Meditate or journal on it. In the Breathe Into Calm program we taught the “I AM BREATHS”, write out your I AM statements we recommend starting at the letter A and go all the way to Z. Very powerful!


Exercise 7

Raise Your Standards

Think about the many areas of your life where are you settling where can you challenge yourself to want more and better for yourself. Where have you lowered your standards – what are you available and not available for? Change your thoughts to positive ones such as: I am only available for optimal health and wellness. Use the Access Miracle tracker for more ideas – see below. 


Exercise 8

Hold A Positive Thought for 30 seconds – do this practice daily. Every thought you think is a command to the universe.


Exercise 9

Spend time thinking/asking/visualizing what miracles are in store for you today?


Exercise 10

Spend time being GRATEFUL. Write down 10 things every day that you are grateful for. You can’t be grateful & hateful at the same time so go get your JOY on!

I am so happy and grateful that________________.


gratitude goals

Evening Stretch & Relax Class 47 mins.

Guided Meditations

Welcome to your Meditations – check back here, more tracks will be uploaded here throughout the year! Schedule in your time to spend in quiet and time for guided meditations. Calm and quiet your mind. Sit back and relax. 

Let The Breath Be Your Anchor

by Lisa Khera | Guided Meditations

Dropping The Suitcase of Worries & Regrets

by Lisa Khera | Guided Meditations

Loving Kindness Meditation

by Lisa Khera | Guided Meditations

Week 2 Breathing & Mindfulness


Audio File – Listen Here instead of reading Module 2


Breathe-Let the breath be your anchor.

There are so many variations on breathing exercises and visualizations but the bottom line is you want to breathe deep, focus on the breath calming you and being thankful for the breath=we are alive!



Mindfulness is a state of active, open attention on the present. When you’re mindful, you carefully observe your thoughts and feelings without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to your current experience, rather than dwelling on the past or anticipating the future. There are many great classes located in Ottawa, I attended a 6 week Love Your Brain class and an 8 week Mindful Meditation course to get into a routine. Also, there are many free options online as well.


Breathing Exercise

On the Inhale/exhale: think of a word, a colour, a feeling.

Inhale/exhale white light, picture the healing light surrounding you.

Inhale love/exhale negativity, Inhale patience/exhale judgement.

Inhale love/exhale support.

Use whatever words, colours, feelings offer you feelings of calm, health and peace. Be in the moment, focus on the breath.


Pilates Style Breath

  • Inhale through the nose
  • Focus on a 3 dimensional breath into the backs and side of the rib cage
  • Visualize an accordion, feel your ribs expanding out to the sides like an accordion
  • Avoid unnecessary tension in your neck and shoulders avoid lifting the shoulders on inhale, keep it deep and wide not shallow and tense
  • Feel a deeper more focused breath in the under utilized areas of the lungs
  • Exhale out through the mouth
  • Emphasising a deep, pursed lip exhale can also help activate the deep support muscle by engaging the transversus abdominis (TrA)
  • TrA stabilizes the lumbo pelvic region, especially in NEUTRAL which is the most optimal position for the spine – especially if you have back pain or poor posture
  • Especially when our body is sore or when PCS symptoms are flared up it’s easy to take shallow tense breathes and guard muscles – exactly the time we need to focus on using the BREATH for pain relief and stress reduction – WIN


Week 3 Pilates, Fitness & Optimal Posture


Audio File – Listen Here instead of reading Module 3


Pilates is amazing for improving posture and often symptoms can flare up because of poor posture or underlying neck and back issues.


Below are Pilates posture tips and these tips should be applied when doing your exercises.

I have found exercising at home to be VERY beneficial. The sensory overload at a gym setting can make going out for a workout difficult. I stream a variety of workouts through



(I have been an online health and fitness coach since 2014 and a Pilates studio owner since 2006).


You can join here with drop-in classes, 10 class passes, ONDEMAND and LIVE class options. 


Exercise-there are so many types of workouts, you just have to find the ones that light you up and make you WANT to exercise. My current favs are Pilates, Yoga, HIITS, weights, dance, gentle posture exercises.

Schedule it in,know yourself & realize your best time of day to workout. Ask yourself: do you feel like learning new things/new choreography or do you need something familiar today, what was recommended by your doctor/physio for heart rate recommendations?

Bottom line: Make exercise a non-negotiable.

There is a lot of variety with Beachbody on Demand and it is a great way to train your endurance, balance, strength, flexibility and overall health – we have a free on-going group to help you stay accountable.




Pilates Principles Pelvic Placement – Neutral Pelvis and Lumbar Placement


  • Neutral pelvic placement means the spine has a natural lordotic curve of the lumbar spine – not too arched not too flat without a curve
  • Lying supine on your back neutral spine is achieved with the hip bones (ASIS) and pubic bone being in line and parallel with the ground and low back has a natural curve away from the floor (not a huge arch with pubic bone lower than hip bones = anterior tilt) (Not flat lumbar with pubic bone higher than the hip bones and pelvis titled posterior
  • Neutral – most shock absorbing position for the spine, should feel relaxed and not forced.
  • TrA, when contracted produces no anatomical movement on the spine
  • Gain postural awareness to more easily find neutral in different settings i.e. sitting, standing or other activities of daily living and readjust your position and posture as needed
  • Pelvic Tilt – if you’re having an episode of low back pain I would suggest using pelvic tilt for some movement and spinal articulation, but stabilize and strengthen the spine in neutral
  • You are not as supported from a stability and shock absorbing spinal position in a posterior tilt, and a posterior tilt is not neutral, a “c – curve” is not neutral
  • Rethink doing a “tuck or tilt” in whatever type of class or work out you are doing. Listen to your body!
  • Avoid exercising in posterior tilt /tuck if you have tight hamstrings as it can increase tightness and exacerbate back pain
  • For optimal posture, bring yourself back to neutral if you find yourself slouching through the day.

Scapular Movement/Shoulders/ Neck Tension

  • Balance mobility and stability of the scapulae, neck and shoulders
  • When back pain flare up it’s easy to “muscle guard”, hold painful tension and have poor posture, slouching
  • To quickly prevent slouching think of a string lengthening you taller to lift your spine. Better posture means less pain.
  • Think of your collar bones staying wide and open, especially if they tend to round forward or tense up
  • Relax your shoulders away from your ears
  • Notice if your shoulders elevate when you inhale – relax them and take three dimensional deep breaths
  • Be aware of your shoulder postures and habits at all times, especially when working on your laptop or other devices, during your commute, doing chores, your sleeping position and when doing exercise
  • Be aware of more neutral, less tension, strength, movement
  • Just like the proper recipe of sets and weights will develop bigger biceps, improved posture can be achieved with consistency, accountability and support, making it easier to stand taller and be pain free


BARRE Video 57 mins.

Pilates Class – Hip Activations 57 mins.

Week 4 Daily Pattern Stacking 

Audio File – Module 4 listen instead of reading

Having great daily routines can really shape your day and point you in a positive direction. Our vibe attracts our tribe and the situations we find ourselves in so stay focused on health and wellness and add healthy routines to your day. Here is a list of ideas for daily routines.

Do what makes YOU feel productive and positive. There is so much to be said for doing what feels easy for you. Utilize the times that you are feeling good to do things that feel easy for you – it builds confidence and will instantly lift your spirits.

Let go of the HOW & trust that ALL things are working out in your favor. New work opportunities, how home duties will get completed, where money will come from etc. how bad will I feel if I do this or that i.e. try not to anticipate how you will feel if you do ___ try to allow yourself to improve daily and expect yourself to feel better daily.

Gratitude-You woke up today! This is HUGE!! The VERY first thing you must do as soon as you wake up is be so very thankful that you did wake up today! GUS (god, source, universe) did not forget to give you your GIFT, did not forget to wake you up today so use those GUS (god, whatever you believe) given gifts. We all have a purpose and special gifts that we can share with others. Reminder to seek connection with others and give thanks to the fact that you woke up today!

Meditation – guided or silent. There are so many free meditations on youtube and Soundcloud, apps like Insight Timer. Find the voice and type of meditation that suits you and schedule the time in – it’s a non-negotiable.

Visualizations – Inspire Your Future Vision Partner Calls (See below for details).

Crystals – Crystal use dates back to at least 6,000 years ago to the Sumerians of Mesopotamia, and many ancient civilizations — the Romans, Egyptians, Greeks, and Japanese, to name a few — used crystals to promote healing, enlightenment, and fulfillment. Crystals have long since been believed to have metaphysical properties and to enhance psychic abilities.Crystals are considered by many to be one of the building blocks of life, as they are made from two of the most common elements in the Earth, silicon and oxygen. Great info here: Donna Nudel Brown – Crystals & Coaching, Best Selling Author of the book Women Who Ignite.

Feng Shui – you must head to Jen Heilman’s site – download her free guide on Feng Shui, it’s so good, just get it!!

EFT – Watch the video here: Emotional Freedom Technique  from chronic pain, emotional problems, disorders, addictions, phobias, post traumatic stress disorder, and physical diseases. While Tapping is newly set to revolutionize the field of health and wellness, the healing concepts that it’s based upon have been in practice in Eastern medicine for over 5,000 years. Like acupuncture and acupressure, Tapping is a set of techniques which utilize the body’s energy meridian points. You can stimulate these meridian points by tapping on them with your fingertips – literally tapping into your body’s own energy and healing power.

Journalling – What can best provide us with a means to understand our past, present, and future? What can document our struggles, wins, relationships, and lives; clear our minds and serve as a canvas to which we can spill our thoughts into. What can do all of this and more? The answer is writing and journaling.

Prayer – whatever you believe, writing out your prayers, taking the time to pray on your own for your continued health and return to all the activities you used to love.

Exercise – this is a non-negotiable! You must find ways to move your body it is so important for brain & mental health. Pilates sessions available in Ottawa, Ontario and online. Beachbody on Demand allows you to stream workouts anywhere from your phone, laptop or tablet.

Deep breathing – let the breath be your anchor. Find a good Pilates and Yoga class for breath work. Join BREATHE INTO CALM – our online Breath work program.

Truly feel that this (your injury/concussion) didn’t happen TO me it happened FOR me – re-frame negative thoughts to positive. Acknowledge the negative feelings but don’t stay in the negative. Look for ways to see the positive side of things.

Power statements & “I am statements” & “I am a vibrational match to health” statements. 

Diffusing scented oilsAromatherapy is a type of naturopathic medicine that uses essential oils aimed at improving a person’s physical and mental state. Aromatherapy is much more than a pleasant smell. Aromatherapy delivers the relaxing benefits of fragrance as well as providing many other health benefits that are unique to each essential oil. The benefits of aromatherapy and essential oils are typically achieved through absorption on the skin or through inhalation. Though many skeptics consider aromatherapy unscientific, the empirical evidence of its effectiveness is growing substantially every day. There are increasing cases where medical professionals are researching and recommending aromatherapy as a substitute or compliment to traditional medicine.

Practicing Self Love, self care & forgiveness.   


Look for fun – whatever brings up your energy & vibration, music, dancing.

Energy zappers – get to know yourself, gut feelings and plain and simple some people, places and activities will zap your energy and you need to pace and plan accordingly.

SUPPORT system – know who you can talk to and ask for help when needed.

Know that miracles are everywhere – everyone that you meet you can learn from and you can give that person the gift of connection. Strive to become a better version of who we were yesterday.

PARTNER CALLS – Inspire Your Future Vision

These calls were a game changer for me and imperative to my mental health. This exercise challenged me to look beyond and keep having goals during such a trying time in life (dealing with post-concussion). I was taught this method by an absolutely amazing coach and publisher, Kate Butler – this activity is called Ignitor Partner Calls.

Find a person that you can schedule your Future Vision calls with. For the first month make weekly calls, then bi-weekly the second month. During this 30 min call the first person will take the first 15 mins and the partner takes the other 15 mins. No small talk just talk as if your GOALS and dreams have already came true. Feel the emotions of surpassing your goals – these could be personal, HEALTH or business goals. The point is to act as though it has all come into play and just keep dreaming bigger and believing anything is possible.


Get out of your jar/frame/container-connect with someone in another country, use skype or zoom or the good old telephone – open your world. Check in on another human. Make this part of your weekly to-do’s – helping others goes along way in our own healing journey.

Beginner Pilates Class

Welcome to the Pilates classes!

Scedule time in your calendar to get your workouts done. Your body & mind will thank you for it!

Intermediate Pilates Class

Join us for this Intermediate Pilates class – 40 mins. 


Immunity Booster

Love Your Heart Plan

Easy Slow Cooker

High Protein Low Carb



Click here to download this helpful article – you will be standing taller with optimal posture in no time!



Click here to download this helpful Tracker – get grounded and access miracles today!

Watch the video for more tips and details on how to get the most out of the tracker.

BONUS Manifesting Wealth Journal

Click here to download and print your journal.


Our Blog



Writing is a powerful tool for personal growth and self-discovery. Jessica shared how her own memoir writing was a healing process, and inspired her to create “Grit Matters,” a gratitude journal with journaling prompts to help others on their journeys.
Creating space for self-care is essential for growth. Jessica talked about the importance of exploring activities that bring you joy and rest, such as Pilates, yoga, meditation, and even horseback riding.



In-person events are excellent ways to connect with other podcasters, and with other potential guests for your show. 

Meeting new people at events is a great way to up your communication and listening game.  It’s a great way to continue working on your communication style, your presentation, and your professionalism and get your brand visible. 

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