Category Archives: Blog

Exercise after dinner and before bed

If you reserve your exercise program 1 hour after a light dinner and before 2 hours prior to bed, you should sleep like a baby!  A recent study in the Journal of Sleep Research found that after a sweaty workout, you improve your overall sleep. Are you still skeptical?  Keep a log for 1 week of your exercise time and record how you sleep afterward.  Exercising whenever you can is […]

Tight muscles need TLC

When I did my 200-hour Yoga training in Thailand, I realised that all tight muscles have a reason to be this way: to protect you from over-stretching them.  Usually those muscles can also be weak and create an imbalance between agonist (example: quadriceps) and antagonist (example: hamstrings) muscles and an instability which can be expressed by pain in joints. Getting less flexible with age is normal, but getting restricted in […]

5 Reasons Why You Don’t See Results After 4 Weeks of Training

First, you need to change your way of eating.  Clean out your pantry and eliminate all food high in trans fat and sugar.  I always say to my clients, what is not good for you is not good for your family members either.  Good meals should take only 30 minutes to prepare. If you are just getting started on an exercise program, first you need to know that it takes […]

10 Tips To Create Habits of Fitting Physical Activity Into Your Busy Daily Routine

61% of people say that fitting physical activity into to their busy daily routine is a challenge.  In fact, lack of time to exercise is the number one excuse for being inactive but not anymore.  Do an activity you like, such as a walk in your neighbourhood for 20-30 minutes, about 2 times a week and build up to 5 times a week to create a routine; you have more […]

Interval Training; The quickest and best way to burn a ton of calories

What it is: Tabata Training. Sprint for 20 seconds 7 to 8 times with a 10 second rest in between, 5 to 6 times per week. Why: – Improves fitness quickly (don’t have to spend 2 hours in a gym) ​- Best way to burn a ton of calories in no time ​- Helps prevent cardiovascular-disease ​- Increases physical and cardiovascular performance

Physical Activity and Diet for Cancer Survivors

Physical activity may help cancer patients build up their physical condition, decrease their risk of developing heart disease and diabetes, reduce drug interactions and side effects, and help survivors cope with depression and stress. It also restore good health, improve sleep as well as quality of life during and after treatments, and help them to stay independent as long as possible. For sedentary survivors, and previously active ones, any movement […]

Why Choose Me as Your Personal Trainer?

Because having an appointment with me is going to force you to stop your busy, daily routine to take care of yourself and your health. In fact, your health should be the number one priority and being active should be part of your daily life; Improve your overall health; exercising reduces high blood pressure, cholesterol and your risk of getting cancer and diabetes. Plus you are going to lose weight and tone […]

Extreme Makeover 2013

In June of 2013, Sensei Laser, located on the Westside, put on an extreme makeover contest with Icon Magazine. I was chosen, among several other local businesses, to pick the winners, June and Ginette, and ultimately make them over! I had such a fun time with both of them during this process. I was able to introduce them to an exercise program which required them to make it a part […]

14 Tips To Improve Your Sleep

-Exercise 30 minutes per day (brisk walk) or with your personal trainer (book a session now) – Avoid caffeinated drinks & food (like chocolate) after 3 pm – Avoid snacks containing sugar, especially in the evening – Practice yoga (1-2 times per week). Call now to reserve your private sessions – Meditate: Even 2 minutes per day will help you reduce stress and anxiety.  Click here to see the position you […]

5 tips to reduce your risk of having breast cancer

– Exercise for at least 30 minutes per day (moderately brisk walking) can reduce the risk of breast cancer between 40-60% – Maintain a diet that includes 5 servings of fruit and vegetables daily – Take between 1000-2000 IU vitamin D per day. It is produced by your body from the sunlight but in fall & winter when it is grey outside, we need to replenish that vitamin D with supplements […]

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  • Recipes

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    Spicy Califlower and Chicken Stew

    Cooktime: 25 minutes
    Serves: 4

    Testimonials

    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.,
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