Life is not a spectator sport.

For high performers who are done disappearing inside their success.

For high performers who are done disappearing inside their success.

If you are the strong one.
The capable one.
The one who gets it done.

You’ve built the career.
Hit the milestones.
Proven yourself.

From the outside, it looks good.
But internally, something feels off.

The problem isn’t ambition.

It’s that high performance teaches you how to execute not how to stay connected to yourself while you do.

That’s the gap.

I work with high performers who are ready to stop achieving on autopilot and start leading themselves consciously.

Learn more

  • 1:1 Coaching
    For high performing women who want to lead themselves as powerfully as they lead everything else.

    This is deep, personalized work focused on building internal capacity -the ability to stay steady, clear, and aligned when pressure hits.
    We work through the mind, the heart, and the body.

    This work helps you:

    • Regulate your nervous system under pressure instead of reacting or shutting down

    • Sit in discomfort long enough to make conscious choices

    • Take radical responsibility for the patterns keeping you stuck

    • Strengthen self trust so you stop outsourcing decisions to fear or approval

    • Set and hold boundaries without guilt

    • Move from autopilot into intentional self leadership

  • Not your average personal training.
    Yes, we lift weights.

    But we’re also training something deeper.

    We train your capacity to stay when things get uncomfortable.
    To breathe under load.
    To regulate your nervous system instead of pushing through blindly.
    To build physical strength that mirrors emotional resilience.

    This isn’t about burning calories.
    It’s about building a body that can hold pressure — physically and mentally.

    You don’t just leave stronger.
    You leave more connected to yourself.


    CLICK HERE LEARN MORE

  • I deliver workshops and talks on self-leadership, internal capacity, and sustainable high performance.

    My work blends emotional intelligence, nervous system regulation, and embodied practice to help high performers build confidence that holds under pressure.

    Whether in intimate groups or larger rooms, my sessions are practical, honest, and experiential.

    Sample Topics

    • Internal Capacity: The Missing Skill in High Performance

    • Confidence That Holds When Things Get Hard

    • Self-Leadership Under Pressure

  • Custom-designed experiences for organizations, teams, and communities ready to strengthen self-leadership.

    Every engagement begins with one question:

    What needs to shift in the room?

    We clarify the intention and desired outcome, then design an experience specifically for your people.

    This work goes beyond theory.

    We engage the mind, the heart, and the body.
    Participants don’t just understand the learnings, they experience them.

    It’s about building internal capacity through lived experience.


STEP 1 
Start The Conversation

This is a focused, confidential conversation to explore where you feel misaligned, what’s keeping you stuck, and whether building internal capacity is the right next step for you.

You don’t need to have it all figured out.
You just need to be willing to look honestly at what’s not working.

Ready Shift & Play ?

STEP 2
Plan Your Next Move

By the end of our conversation, you’ll understand how this work functions, whether it’s the right fit for you, and what building internal capacity would look like in your real life.

If we move forward, we’ll define a clear focus and the next intentional step.

Let's Talk!

  • When I first started working with Natasia, I was in a fog. I felt lost, disconnected from myself, and unsure of where to turn or what my next step should be. I knew I needed change but couldn’t see the path forward. Working with Natasia through her Shift and Play philosophy became a turning point. She has a powerful way of helping you see the connection between your mind, your emotions, and how you show up in your life. Little by little, the fog began to lift. Through her support and insight, I started reconnecting with my own inner strength. She challenged me in ways that felt empowering, never overwhelming, and helped me rediscover a sense of capability I didn’t realize I had been missing. One of the most meaningful things she helped me realize is that I already had strategies within me to navigate difficult moments. She helped me recognize those tools and trust them. Because of this work, I stepped back into my life with more clarity, intention, and belief in myself. I now see that I’m capable of far more than I once believed.

    Natasha Ferrara Da Silva
    Associate Production Department Manager

  • I started training with Natasia because I wanted to get stronger and improve my form and muscle tone with weightlifting as I hit my mid-40s. I've been doing weekly sessions and sometimes attending Natasia's wonderful group class on Saturdays for about six months now. In both of these settings, Natasia pushes me to do things I didn't think I could and motivates me to 'show up for myself.' I have learned a lot about my body, and I see a lot of improvement: better energy levels, more stamina, more confidence, a better sense of my capabilities...Natasia's classes and training have really helped me to think about my goals and to find a healthy and positive relationship with my body as I age. I'm so happy that I found Natasia, and I'm psyched to continue working with Natasia to see what more I am capable of.

    Katherine Zien
    Associate Professor

  • Merci Natasia pour ma transformation !! Quand j’ai commencé, je voulais juste « me remettre en forme ». Je ne savais pas encore que j’allais enclencher bien plus qu’un simple entraînement : une vraie transformation. Les premières semaines ? Transpiration, courbatures… et un mental encore un peu timide. Mais tu étais là, à me pousser, à croire en moi, même quand moi je doutais. Et un jour, sans prévenir, le déclic : plus d’énergie, un corps qui répond, des vêtements que je pensais oubliés et qui me vont à nouveau, et surtout… la découverte de mes super pouvoirs 💪 Grâce à toi, j’ai compris que j’étais capable. Dans le sport, mais aussi dans ma vie pro et perso. Tu m’as appris à ne rien lâcher, à me dépasser, à aller chercher cette version de moi-même que je ne soupçonnais pas.

    Camille Morin
    Pharmaceuticals

  • I started working with Natasia while I was moving through a difficult transition period, and wanted to address old blocks that have continuously come up in my life. Although I had done therapy consistently over the years, I was looking for more accessible, applicable tools. I am so overjoyed that I took that chance on coaching with Natasia. She has a true gift for revealing the deeper voice within that is sometimes so hard to hear. During and since our sessions together, much has shifted both internally and externally in my life. I feel more empowered, playful, and creative. I am more in touch with what I truly want, and have many simple tools for navigating the challenges as they come. I would love for more people to have this beautiful experience of inner reflection and growth

    Victoria D.
    Actress

  • J’ai fait appel à Natasia initialement pour réfléchir à une reconversion professionnelle… et très vite, l’accompagnement est devenu bien plus que cela. Ce chemin m’a ramenée vers moi : ma confiance, ma singularité, ma voix intérieure. Grâce à son approche sensible, puissante et percutante, j’ai dénoué ce qui me retenait et reconnecté à ce qui me fait vibrer. Ce travail m’a donné l’élan d’oser, de passer à l’action, et m’a rappelé que la confiance naît précisément là : dans le mouvement. Un grand merci

    Violaine Avril

  • Working with Natasia has enhanced my self-awareness and growth. We tackled challenging moments together, and I gained practical tools to use. Since our sessions, I've grown more confident in who I am and know what it means to show up as the best version of myself . She always provides a safe space to explore thoughts and emotions. There are some moments where she digs deep which can feel uncomfortable but stick with the process because once you get to the core you will discover something magical within yourself!

    Chanel Belliveau
    Resource and People Manager

  • Working with Natasia in both a personal training and coaching capacity has changed my life. The goals during our time together were weight loss, building strength, and developing self-confidence. I have been amazed at the improvements I have seen in only 3 months working together, including losing over 20 pounds, achieving identified strength goals, and showing up for myself in a way that I didn’t think was possible both professionally and personally. Natasia will motivate you, support you, and tangibly measure your progress to celebrate your achievements along the way. I highly recommend Natasia to anyone who is looking for a champion to help improve their body and mind!

    Laura Morrison
    Manager, Health Economics and Outcomes Research

  • My coaching sessions with Natasia helped me set clear goals for myself in both my personal and professional life. Her interventions were always relevant and meant to challenge my mindset and push me to explore new perspectives. Overall, I would describe her coaching style as flexible, sensitive, and inspiring. If you're seeking a coach who can drive meaningful change and empower you to reach your fullest potential, I highly recommend her.

    Veronique Dubé
    Director of Business Operations

  • I chose to work with Natasia because I was looking for someone who could not only guide me through effective workouts but also support me in navigating around my injuries. She has a way of shifting the energy in the room—making you feel capable, motivated, and strong, no matter how your day started. She tailored each session to my needs, always positive and encouraging. Thanks to her, I’ve regained strength and confidence in my body. Coach Natasia is a gem, and I’m so grateful for the impact she’s had on my journey.

    Cynthia Noel
    Product Manager

  • My partnership with Natasia has allowed me to move toward a future that aligns with my true self. Her empathy, professionalism and integrity offer a safe space to work on yourself. In only a few sessions of coaching, I went from being disconnected, feeling stuck and full of self-doubt to feeling empowered and to be able to see a clear path for where I want to be. These coaching sessions were the best gift I could have given myself.

    Thao Bui
    Registered Dietitian

  • Working with Natasia has been an absolute pleasure. Her guidance and support have been invaluable to me. She has a remarkable ability to provide clarity and insight, helping me to better understand myself and navigate life's challenges with confidence. I deeply appreciate her dedication and expertise, and I'm grateful for the progress I've made under her guidance. I highly recommend Natasia to anyone seeking positive transformation and personal growth.

    Denise Dietz
    VFX Post and Animation Producer

  • After leaving a decade-long job and the identity it gave me, I realized hope and luck wouldn’t be enough to navigate my career transition. Natasia helped me clarify what was essential to carry forward and what was holding me back. She equipped me with practical tools to reinforce my value, even in uncertain moments. Over several months, we mapped out goals, growth strategies, and mindset shifts to keep me focused and present. Her approach isn’t one-size-fits-all , she listens, challenges, and adapts in real time, making each session deeply relevant and impactful.

    Jeremy Young
    Communications strategist & copywriter

  • “Natasia is great. Having worked along side her in the past, I can say that she's been a coach well before founding Shift&Play. Naturally empathetic, she has the ability to make you self-aware and help guide you towards the outcome you seek. I would recommend taking the leap with Natasia- to help tweak, troubleshoot and fix any and all facets of life that need improvement.”

    Paul Aton
    VFX Producer

  • "Natasia organized an experiential goal-setting workshop for our members. The rave reviews have been astounding. We have never experienced such positivity after hosting a workshop. Thank you for inspiring and motivating everyone!"

    Brenda Kawiuk
    OrangeTheory Owner & Operator

  • " Natasia's coaching opened doors that I knew were there, but I didn't know how to open.She possesses the skill to guide you to those places in a clear and honest manner. It helped me dive deep within to recognize my weaknesses and strengths and I felt safe to explore those areas with her. My only regret is not having done it sooner."

    Leonardo Perez-Sosa
    Senior Financial Analyst

  • "J'ai adoré mon expérience avec Natasia, elle a été très présente dans son écoute et a saisie bien l'expérience que j'ai vécu. Elle a su reconnaitre l'intension derrière mes partages et bien cibler mes besoins. Elle sait bien nous soutenir pour que l'on puisse trouver ce qui coince ou ne fonctionne pas aussi bien que l'on aimerait dans notre vie. Natasia a bien su me guider à travers mes pensés, mes incertitudes, mes doutes, mes peurs et m'a permis d'obtenir des résultats bien au delà de mes attentes ."

    Maxime Langlois
    Key Grip

  • Shift&Play is an elixir of youth. Natasia will know how to administer it to you. Throughout this process, the most remarkable thing is that she never let go of me, believed in me for two, and saw the potential I no longer saw. My two sessions a week

    Shift & Play is an elixir of youth. Natasia will know how to administer it to you. Throughout this process, the most remarkable thing is that she never let go of me, believed in me for two, and saw the potential I no longer saw. My two sessions a week became essential. The energy returned, and I finally regained control over myself after 20 years! To top it off I achieved my goals at 50 years old : +4.3% in muscle and -10 pounds in 6 months!

    Philippe Ysebaert
    Business Owner

  • Natasia has skin in the game. She does not sit idly by or contemplate in the ether. My sense is she understands the stakes that people come to her with, or at least she understood the stakes for me, and meets them compassionately, intelligently and willing to walk into the fire together. I am grateful. The work we did persists past the end of our sessions.

    Daniel
    Director of Photography

Values

Integrity

I show up with honesty, consistency, and care. You can trust I’ll follow through—and I’ll equip you with the mindset and tools to do the same.

Authenticity

I don’t believe in one-size-fits-all. Every session is real, personal, and grounded in who you are. I bring my full self—and meet you where you are.

Continuous Growth

Continuous Growth
Progress isn’t a finish line—it’s a mindset. We’ll celebrate every shift, and build the habits and awareness that keep you moving forward.