Heart of Motion

Nothing happens until something moves. This conversation with Jen Steers, my sister and lifelong movement practitioner, reveals how physical practices become powerful tools for navigating life's complexities.

From childhood outdoor adventures to competitive synchronized swimming, Jen's relationship with movement has always been about freedom and connection. When she discovered yoga, however, something unexpected happened—her busy mind quieted. The physical practice opened doors to philosophical insights that transformed her approach to challenging situations.

During her career working in emergency housing and homeless shelters, Jen found that these movement-based awareness practices became essential tools. Rather than approaching difficult situations with toughness or rigidity, she learned to lead with curiosity and compassion. "It's not about enforcing rules," she explains, "it's about listening, seeing the other in yourself, and helping people see themselves again—not as the issue they're dealing with."

Our conversation explores the fascinating parallels between yoga and equine-assisted learning. Horses, as prey animals with highly sensitive nervous systems, provide immediate, honest feedback about our emotional states. They teach us about authentic presence, boundaries, and the ability to move fluidly between focused action and receptive awareness—what might be called "autonomic flexibility."

Ready to explore how movement might transform your approach to life's challenges? Subscribe to Heart of Motion for more conversations about the science and soul of movement as a pathway to vibrant living.

About Jen Steers

Jen Steers has been dedicated to coordinating fitness facilities and community programs in Ottawa Housing neighborhoods. During COVID, she worked in emergency housing and homeless shelters -  a big growth experience for her. Jen is passionate about working with people and finding ways to build better systems and relationships, especially with the most vulnerable populations. She integrates yoga, mindfulness, equine therapy and energy work into her daily life and into challenging situations. 

After a successful career, Jen retired last summer from the City of Ottawa and is now offering one-on-one coaching group training and corporate wellness workshops in yoga, mindfulness, equine therapy and energy healing. 

Jen Steers on Facebook 

Jen Steers on Instagram 

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Change is the only constant in our lives, yet we instinctively resist it. Whether facing health challenges, career shifts, or global disruptions, change often throws us off balance—but what if we could transform this resistance into resilience?

This deeply personal exploration unpacks how our nervous systems and brains are simultaneously hardwired for patterns while possessing remarkable adaptability through neuroplasticity. Drawing on insights from resilience expert Brad Stulberg, neuroscientist Norman Doidge, and mindfulness pioneer Daniel Siegel, we discover how "rugged flexibility" allows us to stay rooted in core values while adapting to changing circumstances.

Using movement as both metaphor and practice, we explore how physical training teaches us valuable lessons about adaptation—the delicate balance of stress and recovery that builds strength, the importance of mindful awareness, and the power of community support in navigating change.

This episode reveals how disorder isn't something to fear but rather the necessary catalyst for growth and evolution. By accepting where we are, staying present through discomfort, practicing patience, and leaning on our communities, we can navigate change with grace and emerge stronger on the other side—perhaps not returning to our old selves but becoming more resilient, compassionate, and connected versions of ourselves.

Some resources used in the creation of this podcast: 

Brad Stulberg, Masters of Change: How To Excel When Everything is Changing, Including You, New York, NY, HarperOne. 
Brad Stulberg, The Practice of Groundedness; A Transformative Path to Success That Feeds - Not Crushes - Your Soul, 2021, New York, NY, Penguin Random House

Daniel J. Siegel, M.D., The Mindful Therapist: A Clinician's Guide to Mindsight and Neural Integration, 2010, New York, NY, W.W. Norton & Company, Inc.
Daniel J. Siegel, M.D.,  Mindsight: The New Science of Personal Transformation, 2011, New York, NY, Bantam Books

Norman Doidge, M.D., The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science, 2007, New York, NY, Penguin Books Ltd. 

Hans Selye, M.D, Ph.D, D.Sc, F.R.S.C, Stress and the General Adaptation Syndrome, 1950, British Medical Journal. 

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Discover the transformative power of mindful movement with movement educator Allison Birt as she shares her journey from ballet to Pilates teacher and Franklin Method practitioner. 

What happens when we shift our focus from punishing workouts to pleasurable movement? Allison reveals how our relationship with our bodies can fundamentally change when we approach movement with curiosity rather than judgment. "Movement is supposed to feel good. That is our birthright," she reminds us, challenging fitness industry norms that glorify exhaustion and pain.

The conversation explores the rich lineage of Pilates, tracing its evolution through first-generation teachers who brought their unique perspectives to Joseph Pilates' original work. Allison's training with Ron Fletcher (who infused Martha Graham dance techniques) and Kathy Grant (who emphasized creativity and improvisation) illustrates how these influences shape modern practice.

Allison shares an example of the Franklin Method's dynamic neurocognitive imagery. Through a simple shoulder exercise, listeners experience firsthand how changing the words we use – from "stiff, tense shoulders" to "slidey, glidey, smooth shoulders" – can instantly transform physical sensation. This powerful technique shows how we can literally "change our bodies by changing our minds," offering a pathway to greater agency and embodiment.

Ready to experience the difference mindful movement can make? Join Allison and Susannah for their upcoming workshops and discover how turning toward your body with kindness might be the most powerful practice of all.

About Allison Birt: 

After a series of injuries prompted her to re-consider a career in dance, Allison transformed her passion for movement as art into a passion for movement as medicine. In 2001 she began learning to teach Pilates from Dianne Miller, honing her skills at the Vancouver Pilates Centre until 2016. She now enjoys teaching at Moving Spirit, a North Vancouver Pilates studio, with owner Susannah Steers. 

A perennial student, Allison has been fortunate to learn from and study the repertoire of multiple first-generation Pilates teachers including Ron Fletcher, Kathleen Stanford Grant, and Mary Bowen, who each imparted their own unique perspective on the Pilates method. 

In 2011 Allison became a Franklin Method Educator, which transformed her approach to movement education. Now one of a handful of Level 4Franklin Method educators worldwide, Allison is adept at combining mental imagery techniques with embodied anatomy to create lasting positive change in the mind and body. 

She loves to collaborate with students to help maximize their physical potential so that they can move through their lives with as much ease and joy as possible.

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Paddle into the remarkable world of Kamini Jain, an Olympic kayaker whose journey from shy teenager to Hall of Fame paddler reveals powerful lessons about perseverance, community, and finding strength on the water.

Kamini's story begins with a quiet 14-year-old discovering kayaking – a perfect fit for her introverted nature that would eventually lead to Olympic finals, 11 World Cup medals, and induction into three different Halls of Fame. 

Kamini has a unique perspective, with her breadth of experience across multiple paddle disciplines. From sprint kayaking to dragon boating to outrigger canoes, she illuminates the technical foundations that connect these sports while celebrating their unique challenges. Her global coaching camps have shared this expertise with paddlers around the world, creating communities bonded by their love of water.

Particularly moving is Kamini's work with breast cancer survivors through dragon boat programs. These initiatives provide not just physical benefits but crucial emotional support networks. "It brings them into an environment where people know about the treatment options, they know about how tired you are," she explains. This perspective gained even deeper meaning during her own five-year cancer journey, teaching her vulnerability alongside strength.

The conversation concludes with a heartwarming tale about Choti, a street dog Kamini rescued in India who serendipitously ended up with host Susannah's family – a beautiful reminder of how unexpected connections enrich our lives, much like the communities formed through paddle sports. Whether you're a seasoned paddler or simply curious about how athletic pursuits shape character, this conversation will inspire you to find your own rhythm in life's currents.

About Kamini Jain

Kamini Jain is an Olympian and World Champion dragon boat and outrigger canoe coach and paddler, and the founder of Right Angle Performance, a paddle sport service company in Vancouver. 

Right Angle Performance delivers to teams, individuals and coaches technical, tactical and training education for dragon boat, outrigger canoe, surfski and kayak racing. 

Kamini sees sport as a way for people to expand their boundaries, live without limits, and gain empowerment by proving their physical strength and mental discipline. Her coaching objective is to encourage paddlers to set ambitious goals and provide them with the tools to perform their absolute best & fulfill their objectives.

Right Angle Performance

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Have you ever considered that the way you stand and sit could be influencing everything from your aches and pains to your energy levels to your risk of chronic disease? Forget what you thought you knew about "standing up straight"—posture is far more dynamic and influential than most of us realize.

I'm diving deep into our body's relationship with gravity and movement to reveal how posture acts as a continuous, adaptive process rather than a static position. 

Whether you're dealing with chronic pain, seeking better athletic performance, or simply want more energy throughout your day, understanding posture as a dynamic system offers powerful insights for improving your health. Listen for practical strategies to enhance your body awareness and create balanced, efficient movement patterns that support your overall wellbeing. Your body has a story to tell—are you ready to listen?

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

In a world increasingly fraught with stress and anxiety, finding balance and peace can sometimes seem unattainable. This episode of the Heart of Motion podcast dives deep into the potent intersection of movement, mindfulness, and health, featuring expert insights from Siobhan O'Connell, a seasoned physiotherapist with 40+ years experience. We explore how chronic stress influences our overall health, shaping our bodies and minds in detrimental ways. Siobhan shares her journey of discovering the mind-body connection, revealing how integrating ancient wisdom from meditation with modern science can open pathways to healing that extend beyond traditional practices.

Listeners will learn how meditation, often misconstrued as an esoteric pastime, plays a crucial role in counteracting the effects of stress while promoting overall well-being. Siobhan explains how mindfulness can revolutionize our understanding of healing and wellness, leading to transformative changes in the way we approach our health. The episode culminates in a guided meditation, offering listeners a tangible experience of the serenity that can be cultivated through such practices.

Join us as we uncover the layers of our personal health narratives, highlighting that within us lies the capacity for self-healing and resilience. Whether you seek to understand the science behind stress or are curious about meditation's profound benefits, there's something here for everyone.

 Let's embark on this journey together and reclaim the joy of movement and connection in our lives. Join Siobhan O'Connell for a Meditation as Medicine workshop on Saturday, March 15, 2025 from 2 - 5 pm at Moving Spirit Pilates Studio in North Vancouver! Registration details below. 

Connect with Siobhan O'Connell
www.meditationasmedicine.ca 

Instagram: @meditation.as.medicine

Meditation as Medicine Workshop
Saturday, March 15, 2025
2:00 - 5:00 pm
Moving Spirit Pilates Studio
#205-38 Fell Ave.
North Vancouver, BC
$65.00 + GST
Click here for more info and to register

Want to learn more?
Siobhan recommends checking out the following resources:

www.deepakchopra.com
www.drjoedispenza.com 
www.drdivi.com

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Enhance your health through the power of breath, and discover how such a simple act can profoundly impact your physical and emotional well-being. Join me, Susannah Steers, as I guide you through the often-overlooked science of breathing, drawing insights from James Nestor's "Breath: The New Science of a Lost Art." Together, we'll navigate the intricate connections between breathing patterns and health. Learn about the role of the diaphragm in effective breathing, and how modern society's loss of  fundamental breathing skills affects everything from posture to athletic performance. Whether you're into Pilates, fitness or sport or or whether you're someone curious about ways to improve your wellbeing, you'll gain valuable insights into how movement practices like Pilates, and deep nasal breath can help you live healthier and feel better.

Some references for this episode: 

• Breath: The New Science of a Lost Art,” James Nestor, Riverhead Books/Penguin Random House, USA, 2020
• “Spark: The Revolutionary Science of Exercise and the Brain,” John J.Ratey, MD with Erik Hagerman, Little Brown and Company, Hachette Book Group. New York, NY 2008 
• “Multidisciplinary Approaches to Breathing Pattern Disorders,” Leon Chaitow, Dinah Bradley, Christopher Gilbert, Churchill Livingstone, 2002. 

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Ever wondered how movement can transform not just your body, but your entire way of living? Join us as we welcome Tara Walsh, an expert horticulturalist and outdoor enthusiast, whose life story is a testament to the power of movement. 

From the physically demanding world of horticulture to her mountain biking and outdoor adventures, Tara’s journey highlights the incredible benefits of balancing high-level athletic training with mindful recovery practices. Her experience with Moving Spirit Pilates reshaped her approach to healing, teaching her the importance of listening to her body and embracing resilience.

As we chat with Tara, we unravel the art of integrating self-care into rigorous training routines. It's a shift from the "no pain, no gain" mindset to a more sustainable approach that honors the body's need for recovery. Learn how everyday rituals and mindful practices, often overlooked in favor of more intense workouts, can be transformative. By acknowledging the body's interconnected nature, Tara helps us see the value in incorporating Pilates, yoga, and other mindful activities into our lives, ensuring we enjoy the sports and hobbies we love well into our later years.

Our conversation expands beyond personal performance, revealing the profound significance of interconnectedness in our lives. By recognizing our bodies as holistic systems that mirror the natural world, Tara’s insights teach us to foster deeper connections with ourselves and our environment. We explore the necessity of staying present in a fast-paced technological era, and how embracing a holistic view can lead to more meaningful relationships and sustainable living. Let Tara’s story inspire you to integrate movement, presence, and connection into a life full of joy and purpose.

Walsh & Co Gardens and Design Ltd. 

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

Uncover the truth behind society's fitness myths and why your daily workout might not be enough for holistic health. Join host Susannah Steers for this episode of the Heart of Motion podcast as we explore the profound difference between fitness and movement training. Our modern conveniences have created a movement deficit, often leaving us with chronic discomfort despite those frequent gym visits. Let's shift the spotlight from visible fitness markers like sculpted abs to a richer understanding of our body's capacity and language. Together, we'll redefine what it means to be truly fit, enhancing our mobility and quality of life, especially as we age.

We'll also tackle how the decline in manual labor has changed our physical landscapes, and why exercise alone might fall short. Discover how practices like Pilates can transform your flexibility, strength, and body awareness, offering gains for both everyday life and athletic performance. Understand the importance of rehabilitating movement patterns at a pace that fosters learning and exploration. Plus, let's focus on nurturing healthy movement habits in children, who face the challenges of limited physical activity and premature sports specialization. Tune in for insights that promise a more active, vibrant, and connected life through intentional movement.

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram

What if the key to transformation isn't about chasing resolutions but cultivating presence? As we embark on Season 2 of the Heart of Motion Podcast, I share how the power of presence and mindfulness can break the cycle of failed New Year's resolutions, bringing balance to our physical, emotional, and spiritual lives. By acknowledging where we stand at any given moment—be it energized or stressed—we can harmonize our actions with our true selves. Through personal stories and reflections, I highlight the profound impact that embracing presence has had on my journey, particularly in overcoming movement-related challenges. Discover how mindfulness and embodiment can reduce anxiety, improve emotional regulation, and enhance cognitive abilities.

Join me on a journey of self-discovery that moves beyond rigid protocols toward a more creative, joyful approach to life and movement. By celebrating small wins, and making a consistent practice of tuning into our body's signals, we pave the way for authentic transformation. Presence isn't just a tool for athletes—it's a skill that can transform our daily lives, offering freedom, joy, and a deeper connection to ourselves and others. Let's explore how everything we need for transformation is already within us, waiting to be unlocked. Happy New Year, and here's to a more mindful and connected journey ahead.

I'd LOVE to hear from you! Send me a text!

Heart of Motion Podcast host Susannah Steers is a Pilates & Integrated Movement Specialist and owner of Moving Spirit Pilates in North Vancouver, BC.  She is passionate about movement, about connections and about life.

Through movement teaching, speaking, and facilitating workshops, she supports people in creating movement practices that promote fitness from the inside out.  She loves building community, and participating in multi-disciplinary collaborations.

Along with her friend and colleague Gillian McCormick, Susannah also co-hosts The Small Conversations for a Better World podcast – an interview based podcast dedicated to promoting the kind of conversations about health that can spark positive change in individuals, families, communities and across the globe.

Social Media Links:
Moving Spirit Pilates Instagram
Moving Spirit Pilates Facebook

Susannah Steers Instagram