Category Archives: Blog

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 […]

2 important food groups you should eat if you have arthritis/osteoporosis

Arthritis, osteoporosis and others ending in “is” are common illnesses after 40.  You can manage the pain by staying active (low impact & light to moderate weight lifting).  Eating the right food also plays a huge role in preventing inflammatory diseases. Here is what you should eat:  Fill up with fibers like berries, spinach and dark leafy greens  Go fish! Eat salmon, sardines, or trout twice a week or ask your naturopathe for fish […]

3 easy steps to decompress of your stressed day and meditate

Working, raising children, spending time with relatives/friends and exercising can make you feel like there aren’t enough hours in a day. I ask my clients: “Do you take time to breathe?”  You’d be surprised to hear some of the answers! So, I like meditate with them prior to exercise as they rush to come to their personal training session with me; just 5 minutes of resting & breathing exercise make a huge difference on […]

3 easy steps to beat the winter blues

If you are affected by the shorter days and lack of sun, here are some tricks you should try: Take 2,000 to 4,000 iu of vitamin D each evening before going to bed. This vitamin helps improve your bone health and immunity against heart disease & cancer Do 20-30 minutes of moderate exercise per day (5 or more days a week); go outside as much as possible, no excuses, just dress adequatly […]

3 tips to relieve tight muscles after a workout

While feeling tense or sore after a workout here is what you should do to feel better: Massage yourself using a tennis ball or a foam roller  or begin your workout with easy band resistance exercise 

Which is better to sweeten my food and drinks? Maple syrup or honey?

Well both are natural, contain antioxidants, but they are different.  Look at the grid below:                                  Maple syrup             Honey Cal (1 Tsp).                     52                                64 Sugar (g/Tsp)                12.4                         […]

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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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