Category Archives: Blog

Sleep in on the weekend: good or bad thing?

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?

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

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?

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?

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?

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 […]

When you are on a roller coaster, hold on tight and don’t forget to breathe!

Being stumped or having challenges in life don’t have to always be negative. The Universe has a path for you and those challenges are there to force you to take a mental step back and think outside of the box and to force you to view the problems from different angles. Take a few breaths, meditate and just trust the Universe. Believe the ride is going to become smoother and […]

Type of Physical Activities for People with Arthritis, Osteoporosis, Rheumatoid Arthritis

Low-impact, moderate cardiovascular exercise for 20-30 minutes, 3-5 times a week (Osteofit classes, swimming, aquatic exercise, cycling, walking, elliptical, etc). Strength training mixing endurance (12-15 repetitions) and strength training (8-10 repetitions), 2-3 times a week. Posture and balance activities should be performed everyday. Flexibility and relaxation activities should be performed every day. Yoga or Chair Yoga (click on to see where I teach) is an excellent way to improve both. It not only beneficial for […]

How To Get Rid of a Cold in No Time

Get a massage: it increases blood flow around your cells through the lymph nodes that boost your immune system to fight viruses. Afterwards, make sure to drink plenty of water to flush out toxins. Hit the gym: only 20 minutes five or more days a week may reduce your chances of getting a cold by close to 50%. Reduce your stress and anxiety level: tense people have a tendency to […]

Too Much Protein is Usually Stored As Fat

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 eat the majority of our protein at the dinner even though our bodies can only use 15 g to 30 g at a time to build and repair […]

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    I just want to let you know that this Active For Life class for 50+ was very helpful for me yesterday, after I fell down in my backyard. I am a 57 years old, single mother of 2 and I have MS for 21 years, and 3 herniated disks in my neck (and had as many operations on my neck because of that). Yesterday I was planting some flowers in […]

    - Francisca, from the Netherlands.,

    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,