How to be happy?

By December 1, 2014Blog

Gratitude, compassion, caring, and love are spiritual emotions and that can make you think and feel more attached to the world outside of yourself. If you see only your own happiness, it can be viewed as a selfish thing, and actually limits the joy that can be yours. When you embrace and use the spiritual emotions to show concern for the well being of the world, you grow, your life […]

The Pros and Cons of Wearing High Heels

By November 24, 2014Blog

Pros: you feel more attractive and sexy it increases your self-esteem it strengthens your calf muscles   Cons: tight, contracted and shortened calf muscles higher risk of leg injury   The best way to stretch your calf and leg muscles is by practicing these yoga asanas: Downward facing dog: press your heels toward the mat Seated forward fold (single leg or both together) Supine, single leg stretch (of course, switch your […]


By November 19, 2014Blog

Cranberries have remarkable antioxidant, anti-inflammatory, and anti-cancer properties, and lots of vitamin C too.  All these benefits come with minimal calories. Boost your immune system by adding them to your smoothies!

Length and Type of Warm Up before a Strength Training Session

By November 11, 2014Blog

Prior to your training session, you should warm up on a cardio machine (i.e. treadmill or elliptical) to increase your body temperature according to the following: • Under 50 of age: 3-5 minutes • Over 50 years old: 10 minutes After your 5 or 10 minutes warm up, begin a low-intensity set of your planned exercises with light weight to properly prepare your muscles and joints. Source: Renato Barrose, Ph.D. […]

Sleep in on the weekend: good or bad thing?

By November 7, 2014Blog

It is completely fine to sleep in 1 or 2 extra hours to recuperate from missed hours of sleep during your work week. In fact, it increases your brain and body awareness. A 20-minute nap at 3 or 4 pm on a weekend can also be beneficial. But napping for more than two hours is likely to make it harder for you to fall asleep on Sunday night.

Stretch, before or after your workout?

By November 3, 2014Blog

My clients ask me on a regular basis if it is good to stretch before their workout, the answer is no! In fact, some stretches can hurt your performance, especially before your body has had a chance to warm up. Moreover, you are more at risk of injuries when you stretch a cold and non-elastic muscle than when it is warmed. You need to know that there are two (2) […]

Lose weight by eating slowly

By October 29, 2014Blog

Slow down and melt down. The researchers at Texas Christian University have discovered that people who take 22 minutes to eat consume 88 fewer calories than people who eat their meals in 10 minutes. By eating slowing, your brain registers the body’s satiety signals and tells you when you are full. People who practice meditation and yoga are usually thinner than others because they are more aware of their body […]

If I combine cardio and strength training in the same session, which should I start with?

By October 28, 2014Blog

When we do cardio first, we have less energy to do intense strength training and vice versa, so mix it up! One day start with cardio and finish with strength training with 5 minutes of high-intensity-intervals to boost your metabolism (you burn more calories). On another day, start by warming up (5-10 minutes) then go lift those weights. Finish up by doing your cardio exercises the same as before namely, […]

Do I really need to warm up before a workout?

By October 21, 2014Blog

Yes. To avoid injuries you need to warm up between 3 to 5 minutes for a person under 50 years old and 10 minutes if you are over 50 years of age. Keep the warm up simple. Progressively increase activity intensity to warm up the synovial fluid in your joints and increase your muscle elasticity, heart rate,and core body temperature. You can use a cardio machine or create a series […]

Is it true we are prone to weight-gain by skipping breakfast?

By October 21, 2014Blog

Yes, it is which alarming since 30% of people skip breakfast at least once a week! Breakfast should be your most important meal of the day. In fact, you should have it within the first 30 minutes to 1 hour after you put your first foot on the floor. If not, you put your body in starvation mode which causes it to retain its fat stores in case it is […]

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    Mel, I wanted you to know how much I appreciate and enjoy your Online Friday chair yoga classes. It is so nice to see your smiling face and dedication teaching us. I hope that one day soon we will be able to return to the center to meet up again with all our friends.  Stay well and please keep your nice smile.  

    - Irmgard,

    Mel, thank you so much for offering Online Fitness Classes!  I love all your videos.  You provide a great variety of exercises and it can be modified to make it harder which is great.  I was telling everyone because I am used to your style of yoga, when I close my eyes and hear your voice, it’s like we are in the same room.  Much love, Jackie.

    - Jackie St. G.,