Category Archives: Blog

Look Better and Healthier by Eating more Fruit and Vegetables

The Canadian Food Guide  suggests that we eat between 5-6 portions of fruit and vegetables per day.  Eating them raw or slightly cooked help decrease your risk of developing cancer such as lung, mouth, esophagus, stomach, and colon. These foods also help you look healthier and better.  In fact, only 3-3.5 portions of orange-red pigments found in fruit and vegetables can visibly change your skin tone in only 6 weeks! […]

7 Ways To Prevent Cancer

There is no specific way to prevent cancer but your lifestyle can make a huge difference: Stop smoking Eat more vegetables, fruit Eat less saturated fat Exercise regularly (minimum 20 minutes a day) Maintaining a healthy body weight Avoiding the harmful rays of the sun Have regular checkups with your doctor. Read more: 20 Ways To Never Get Cancer by Prevention.

Swimming and Yoga Help Lower Blood Pressure in Older Adults

  If you want to improve your overall health and reduce your blood pressure, go swimming and practice yoga weekly!  I am a certified yoga instructor in Kelowna (click here to see my service) and an aquatic instructor in Kelowna.  I can develop a personal yoga or swim program  and we can train in your home. Both types of exercise are low-impact, they are easier on the joints, help reduce blood […]

Postworkout Massage Reduces Muscle Soreness

The majority of people have a massage to relax and release tension.  Now, scientists suggest that massage also reduces muscle soreness, inflammation, and improves recovery.  If you cannot afford it, do it yourself. Roll tight or fatigued muscles on a tennis ball and/or foam roller (click here to get some ideas). After all, it is better than nothing!

4 Benefits of Avocado and Free Healthy Recipe

Avocados: great source of fiber, unsaturated fats, contain potassium (help to eliminate night cramps) and contain vitamins A and K. Read more here: 12 Proven Benefits of Avocado Add them to a smoothie, spread on toast for a satisfying breakfast, puree for a creamy salad dressing or use in raw non-dairy desserts. Try this Raw Chocolate Mousse: – 1 avocado – 2 Tbsp of cacao – 2 Tbsp of maple syrup […]

Change your habits: eat and step up!

         Once you have decided to make the move and get out the couch, you also need to change your eating habits. Your health should be the top priority in your life – get healthier and feel better. Keep in mind that we are what we eat and do. “People who change their diet and exercise plans simultaneously are more successful at sticking with both than those who focus […]

13 Arthritis and Pain Management Tricks

Pain and discomfort are side effects of arthritis. The goal is to distinguish between pain that is normal and pain that is abnormal. With physical activity it is normal to feel some discomfort but not extreme pain. Before you start, a hot shower or bath, heating pad, electric blanket, or a hot towel is sometimes recommended prior to exercise. Heat helps to decrease pain and stiffness and makes exercise easier […]

Exercise = happiness

  The year of 2013 has been emotionally challenging for me and I can tell you from experience that exercise kept me alive mentally and physically.  First, I lost my favorite 55-year-old aunt from cancer and the love of my life of seven years has not supported and he did not come with me to the funeral. The next month, he left me. Seriously, I was depressed, unhappy, and upset.  […]

Do you get support from your relatives and friends to achieve your fitness goal?

One of the reasons people quit their exercise program is because they do not feel supported by their relatives and friends. The best way to know if you have supporters or enemies around you is by listening to them, the way they talk to you.  Somebody who loves and respects you will be behind you in any circumstance of your life.  Perhaps, an enemy will be negative and not believe […]

Follow your heart and instinct to build a powerful vision

Usually, each seven years, the human being is in a normal transition.  This transition can be feel like being lost, search for answers by asking different questions of yourself such as, who am I?  Where am I? What are my next desires and goals in life? Powerful vision is imagin on where you want to be in the near future.  To help you with that transition, write down vision statements […]

  • 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.,