Cross Fit – The Perfect Program for Hurting Yourself

By August 27, 2014Blog

If you are an athlete or have trained for many years and you need a new challenge then Cross Fit is for you but if you are new to working out or are on-again/off-again then stay away from it! Cross Fit is a high intensity workout and is not for beginners. Before starting intense training of any kind, your joints and muscles have to slowly build up to it. Let […]

How to Choose a Personal Trainer

By August 27, 2014Blog

Recommendations from others (word of mouth) is always a good place to start. Contact the personal trainer (contact your personal trainer in Kelowna: Melanie Morrissette) and ask to meet. Look for an immediate connection with your trainer as you will need it because you will be spending a lot of time together and you can expect a friendship to develop over time. Ask about your trainer’s experience – how long […]

How to Lose Weight Quickly

By August 27, 2014Blog

Your first step to losing weight is to change your way of eating. Follow the Canadian Food Guide (get your copy by clicking here). Studies show that 80% of a having a healthy weight is related to a healthy diet. Move! The more you use your big muscles like your thighs and glutes (i.e. your bum muscles), the more you are going stay firm and burn more calories. Next, HIT […]

How to Avoid Gaining Weight While Traveling

By August 27, 2014Blog

Traveling invariably means there will be changes in your diet. We have a tendency to eat badly, more or different on holidays which results in us consuming more calories. Well, whether that happens or not is our choice – eat less and more often by watching your portions and sharing meals. An easy and obvious way to consume less calories is to choose healthy meals from restaurant menus. Drink wine […]

Lose Weight By Using Your Thoughts

By July 31, 2014Blog

Having the right attitude and believing in yourself always helps to accomplish your goals and losing weight is no different. “In a recent survey of more than 1,000 women, 9 out of 10 of those who thought positively about the health benefits of dieting and their bodies’ accomplishments either lost or maintained their weight over the past year, compared with only 5 out 10 of those who took a negative […]

How to Adjust Your Bicycle and Spin Bike

By July 21, 2014Blog

The summer season is now here and it’s time to get outside and ride your bicycle but first, you need to adjust it properly according to your height. 1- Stand beside the seat of your bike. Your seat should be adjusted at hip level when your knee is bent at 90°. 2- Adjust your handles to the same height then your seat. 3- For the next step, you need to […]

Vertigo When Exercising: Feeling of Dizziness

By June 28, 2014Blog

When exercising with some of my clients, they mention that they get dizzy while doing abdominal crunches, when bending forward or looking up to the ceiling, lying down, getting up in the morning or even rolling over in bed. If you exhibit any of these symptoms then you are suffering from Benign Paroxysmal Positional Vertigo (BPPV). If you still want to work your abdominal muscles without feeling dizzy then plank […]

Too Much Protein is Usually Stored in Fat

By May 16, 2014Blog

Many nutritionists advise their clients to eat 1.1 g to 1.2 g of protein (animal products) daily for every 2.2 pounds of body weight (65 g to 71 g for a 130-pound woman). The problem is that we have a tendency to consume the majority of our protein at dinner while our body can only use 15 g to 30 g at a time to build and repair tissue.  The […]

Slim down by drinking more H2O and add natural flavors to it

By May 15, 2014Blog

It’s not only fish that need water to survive – we also need it. In fact, 60% of our body mass is water (H2O). When your urine is a dark yellow, it is a sign that you are already dehydrated.  The Institute of Medicine (IOM) suggests that women should drink 9 cups of water a day while for men it is 13 cups a day because of their higher (on […]

3 Ways to Prevent Prostate Cancer

By May 4, 2014Blog

Photo source: Prostate cancer is the most common type of cancer among men. Risk Factors: Age Family or personal history of prostate cancer increases risk More common in African American men than Hispanic or Caucasian men and less common in Asian and American Indian men Diet high in animal and saturated fat High-calcium intake from food and/or supplements Being overweight How to prevent the risk of prostate cancer: Eat […]

  • Recipes

    Spicy Califlower and Chicken Stew

    Cooktime: 25 minutes
    Serves: 4


    I’m moving next month to Calgary and I will miss you and the group of great ladies (Osteofit group).  They all made me feel so welcome. Mel, can you clone yourself and move with me?  I enjoyed all your classes and did feel so much better.  Your spirit and attitude was so positive that it rubbed off on the rest of us. I’m feeling sad but I’m willing to tackle a […]

    - Beth M.,

    Osteofit: Melanie takes her work very seriously and gives to her classes more than 100 per cent. She keeps up with the latest changes and makes sure we have individual attention with regard to our personal health issues. I love our class. We enjoy ourselves as well as work hard to maintain our different fitness levels. Thank you Melanie for your kind and caring ways with your clients.

    - Jodi W.,