Soul Dance Circus

12/06/2026

⚡Twin Hoop Tutorial⚡

A little twin hoop ditty that I find great for all levels.

Enjoy 💫

20/05/2026

Trying some moves that are fundamental to my practice at 10 months post partum and post hip injury.

I am just beginning to feel some of my old strength, although my body still feels really different.
Some things felt surprisingly possible, although a little messy and other things surprisingly hard.

Postpartum is a season of its own, there is so much to be learnt from the process, which will be different for everyone. Although it can be challenging to lose skills and strength that I have had embodied for many years. I am playing the slow game, knowing that my body has its own timeline and priorities.

What we do as athletes and physical performers is really high intensity. It is a lot for a body that is sleep deprived, breastfeeding and low on estrogen.
The body takes a year to return to its physical baseline postpartum. So while being fit and strong helps with acute recovery and the return to moderately high fitness and strength may be quick. It takes that year to return to the same intensity that we were doing before.

10/05/2026

Return to training after giving birth and recovering from a hip injury.

Starting with a good old staple star drop to test my hip landing in a thigh wrap. Finding enjoyment in climbing, spinning and trying simple things that feel good and allow me to move with ease in this post partum body.

I have been gently easing back into aerial through teaching, doing small things that avoided putting any pressure on my injured hip. However this was my return to my own individual training, re-connecting with my own practice and checking in with where my body is at.

Practicing patience and honouring my body in this season.

06/04/2026

I highly recommends seeing this show by these lovely creative humans and fellow Castlemaine Circus trainers.

A spectacular physical theatre show for families inspired by the timeless craft of turning lounge rooms upside down.

06/04/2026

NEW FREE CLASSES! Term 2 we will be starting classes for Adults with ALL ABILITIES and they are FREE. Limited spots so please book in!
First week back to Term we are hosting x2 come try days.
Registration is essential.
Contact Sophie: [email protected]
Classes will continue through the term.
Please spread the word & reach out if you have any questions :)
See you at the circus!

02/04/2026

⚡Term 2 is just around the corner and I am offering 10% off for new students!!⚡

✨ALL LEVELS HULA HOOP CLASS✨

Tuesdays 5.30-6:45pm, 21 Apr - 23 June

At Winters Flat Primary School, Castlemaine

This class will help you level up your hooping no matter where you are at. This is your chance to drill the fundamentals or work on some more advanced techy moves, choreographies, twin tech or multi hooping. Skills can be tailored to all levels.

Class hula hoops will be provided, and you can order your own custom-made hula hoop

✨FLEXIBILITY AND STRENGTH✨

Tues 7pm - 8.30pm, 21 Apr - 23 June

Thurs 5.20-6.50pm, 23 Apr - 25 June

At Winters Flat Primary School, Castlemaine

This class is designed to increase strength and flexibility in an enjoyable and holistic way. Combining Barre á Terre, yoga, dance, circus training and the science of flexibility. Utilizing a range of techniques: passive, active, dynamic, weight bearing and PNF stretching. Whilst recognising and focusing on the role of our nervous system.
I can guarantee you will leave this class feeling better than you arrived!

✨For enrolments DM or email [email protected]

✨More info: www.souldancecircus.com/classes ➡️ link on bio

⭐⭐⭐⭐⭐ "I look forward to Nichola's classes every week, she makes everyone feel included by creating a warm and inviting space . The classes are all about connecting to your body, learning new skills and having a bucket load of fun at the same time."

~Kylie

⭐⭐⭐⭐⭐Nichola’s hula hoop classes are a highlight of my week. I had no idea that hooping could be so much fun, so good for fitness and strength, and create so much joy. Nichola has a knack for building confidence in her students and letting them learn at their own pace whilst gently encouraging growth and exploring potential in an inclusive, respectful and authentic manner. Hooping is enjoyable, accessible, inexpensive, portable and almost magical. It’s something about that spinning energy…!"

~Anne

01/04/2026

9 months postpartum seems like a good time to catch up on posting about this wild ride.
My return has been slower than I expected and it has been humbling and a beautiful opportunity to let go of expectations.

Postpartum is a season of its own, it's not just recovering from birth and pregnancy.

You lose all of your estrogen in 72 hrs once you birth your placenta. This is by far the biggest and fastest hormone shift any woman will feel in their life. If you are breastfeeding the hormone Prolactin will continue to suppress estrogen. Estrogen affects collagen synthesis, tissue health and muscle recovery.
Relaxin levels stay high for around 6 months making us more susceptible to joint injury. (I actually gave myself a hip impingement injury while doing some mobility work at 5 months PP).

Neurologically we lose certain areas of grey matter (baby brain is not just sleep deprivation, it is a neurological rewiring). The brain rewires itself for social connectedness, emotional perception, empathy and threat detection. It is rewired for maternity.

The body returns to its physical baseline at one year postpartum.

Hormones return to baseline at two years postpartum.

The return to Neurological baseline happens at two years postpartum, and it is thought some changes could be permanent.

Throw in high cortisol levels due to sleep deprivation and I also want to point out the myth that all women lose weight breastfeeding… some actually put weight on, myself included.

This time is wild!! We are being rewired, transformed and are recovering from the hardest thing we will ever put our body through! Whilst nurturing a brand new life and trying to stay sane while doing it.

So I’ll just be over here being super proud of my 3 pull ups at 9 months postpartum, appreciating this experience as a circus coach and budding women's health PT, enjoying daily pram walks, showing up to the gym twice a week and lifting a third of what I used to, teaching classes which gives me so much energy and fulfilment, moving with care and rehabbing my hip, enjoying my soft milk fluffy body and trusting that it is doing exactly what it needs to nurture my baby girl.

02/03/2026

✨There are still spots left in the All Levels Hoop Class✨

Class Time: Tuesdays 5.30pm-6.45pm

Term 1: 3 March - 31 March (5 weeks)

This class will help you level up your hooping no matter where you are at. This is your chance to drill the fundamentals or work on some more advanced techy moves, choreographies, twin tech or multi hooping. We will also work on dance and improvisations techniques with the hoop. Skills can be tailored to all levels.

*Directed at Adults (16+)

Enrolments via email: www.souldancecircus.com.au

WHAT TO EXPECT:

✨A full body warm up.

✨A cardiovascular workout.

✨Waist hooping and multi hooping drills to Increase core strength 💪.

✨Off body tricks and double hoops - increasing coordination and left right brain connection... giving your brian a workout.

✨Movement Exploration, using dance and improvisation techniques with and without the hoop, connecting with yourself, encouraging flow, exploration and play.

✨Gentle cool down strech.

✨A whole lot of laughs.

✨So much fun, you won't even realise you're exercising!

18/01/2026

WHAT TO EXPECT FROM A HULA HOOP CLASS:

✨A full body warm up.

✨ A cardiovascular workout.

✨Core exercises, waist hooping and multi hooping drills to increase core strength.

✨Off body tricks and double hoops - increasing coordination and left right brain connection... giving your brian a workout.

✨Movement Exploration, using dance and improvisation techniques with and without the hoop, connecting with yourself, encouraging flow, exploration and play

✨Gentle cool down stretch.

✨A whole lot of laughs.

✨ So much fun, you won't even realise you're exercising!

THERE ARE TWO CLASS HAPPENING IN TERM 1:

⭐BEGINNER HOOP COURSE

Tues 5.30pm-6.30pm, 5 Weeks, 27 Jan - 24 Feb
At Winters Flat Primary School, Castlemaine

This 5 week course is a great place to start if you are a beginner or just curious about hula hooping.
This course is also open to experienced hoopers who would like to return to the basics and finesse those fundamentals.

✨Bookings via Humanitix: https://events.humanitix.com/beginner-hoop-course ➡️Link in Bio

⭐ALL LEVELS HULA HOOP CLASS

Tuesdays 5.30-6:45pm, 5 weeks, 3 March - 31 March
At Winters Flat Primary School, Castlemaine

This class will help you level up your hooping no matter where you are at. This is your chance to drill the fundamentals or work on some more advanced techy moves, choreographies, twin tech or multi hooping. Skills can be tailored to all levels.

✨Bookings via Humanitix: https://events.humanitix.com/all-levels-hula-hoop-class ➡️Link in Bio

✨20% discount on the All levels Hoop Class when you purchase the Beginner Hoop Course

✨Class hula hoops will be provided, and you can order your own custom-made hula hoop

📷 .stewart

12/01/2026

I'll be back teaching aerial classes for the Castlemaine Circus's holiday program.

There are still some spots left in aerial, parkour and circus.

➡️ Bookings at www.castlemainecircus.com.au (Link in bio)