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OPC Move & Thrive

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Canada
Calgary, AB
OPC Move & Thrive

Helping women in menopause feel more supported through practical wellness, movement, and symptom-aware guidance.

Licensed Menopause Champion | Medical Exercise Specialist I support women in perimenopause, menopause, and postmenopause with practical, respectful guidance that helps this stage feel less overwhelming. As a Licensed Menopause Champion, Certified Medical Exercise Specialist, mobility specialist, and pelvic floor-informed coach, I focus on simple next steps that support symptom relief, confident movement, better daily function, and overall wellness. My role is not to replace your doctor or clinician. My role is to help women put supportive strategies into real life in a way that feels clear, doable, and personalized. Here you’ll find support around:

* menopause symptom education

* movement and mobility

* pelvic floor-informed wellness

* simple routines and healthy habits

* guided support options, including menopause support resets and programs

Based in Calgary, Alberta. Supporting women online across Canada and beyond.

03/17/2026

𝐓𝐡𝐞𝐬𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐜𝐨𝐦𝐦𝐨𝐧 𝐭𝐡𝐢𝐧𝐠𝐬 𝐰𝐨𝐦𝐞𝐧 𝐭𝐞𝐥𝐥 𝐦𝐞 𝐢𝐧 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞:

“I’m exhausted.”
“My sleep is all over the place.”
“I feel more irritable than usual.”
“I just do not feel like myself.”
“My body feels different and I do not know where to start.”

If that sounds familiar, you are not alone and you are not failing.

Menopause can affect how you feel physically, emotionally, and mentally, and too many women are left trying to figure it out alone.

That is exactly why support needs to feel clear, respectful, and doable.

If you want a simple first step, I’m currently sharing details about my 𝟕-𝐃𝐚𝐲 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐑𝐞𝐬𝐞𝐭.

Comment 𝐑𝐄𝐒𝐄𝐓 or DM 𝐌𝐄𝐍𝐎.

03/15/2026

𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐛𝐞 𝐜𝐨𝐦𝐩𝐥𝐢𝐜𝐚𝐭𝐞𝐝.

One of the biggest mistakes I see is women feeling like they have to overhaul everything at once.

Food. Sleep. Exercise. Stress. Supplements. Hormones. Routines. It can start to feel like a full-time job.

A better first step is often a simpler one:
𝑠𝑡𝑎𝑟𝑡 𝑤𝑖𝑡ℎ 𝑜𝑛𝑒 𝑠𝑢𝑝𝑝𝑜𝑟𝑡𝑖𝑣𝑒 𝑎𝑐𝑡𝑖𝑜𝑛 𝑡ℎ𝑎𝑡 𝑓𝑒𝑒𝑙𝑠 𝑟𝑒𝑎𝑙𝑖𝑠𝑡𝑖𝑐 𝑒𝑛𝑜𝑢𝑔ℎ 𝑡𝑜 𝑎𝑐𝑡𝑢𝑎𝑙𝑙𝑦 𝑓𝑜𝑙𝑙𝑜𝑤 𝑡ℎ𝑟𝑜𝑢𝑔ℎ 𝑜𝑛.

That is the idea behind the way I’m currently supporting women through my 𝟕-𝐃𝐚𝐲 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐑𝐞𝐬𝐞𝐭.

Not pressure.
Not perfection.
Just a simple place to start.

If you want me to send you the details, comment 𝐑𝐄𝐒𝐄𝐓 or DM me 𝐌𝐄𝐍𝐎.

03/13/2026

𝐈𝐟 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐡𝐚𝐬 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐨𝐟𝐟, 𝐭𝐢𝐫𝐞𝐝, 𝐚𝐧𝐝 𝐟𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐞𝐝, 𝐲𝐨𝐮 𝐝𝐨 𝐧𝐨𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐠𝐮𝐞𝐬𝐬𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐰𝐚𝐲 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐢𝐭.

A lot of women are trying to piece together support while dealing with hot flashes, poor sleep, mood shifts, low energy, and that frustrating feeling of not quite feeling like themselves.

You do not need a perfect routine.
You do not need 10 new habits at once.
You do not need to figure it out alone.

Sometimes the best place to start is with one simple, supportive step.

That is why my current focus is a 𝟳-𝗗𝗮𝘆 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 𝗥𝗲𝘀𝗲𝘁 built for women who want a practical and doable place to begin.

If you want details, comment 𝐑𝐄𝐒𝐄𝐓 or DM me 𝐌𝐄𝐍𝐎.

03/05/2026

If you’re 40+ and menopause symptoms are messing with your sleep/energy …

I’m opening a few free 15-minute 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲 𝗦𝘆𝗺𝗽𝘁𝗼𝗺 𝗠𝗮𝗽 spots this week.

We’ll pinpoint your likely symptom pattern (sleep / hot flashes-night sweats / mood / energy / pain-stiffness) and you’ll leave with a simple 3-step plan you can try right away.

Comment MAP or DM me MAP and I’ll send the booking link.

03/03/2026

𝟯 𝗘𝗮𝘀𝘆 𝗪𝗮𝘆𝘀 𝘁𝗼 𝗦𝘁𝗮𝗿𝘁 𝗬𝗼𝘂𝗿 𝗗𝗮𝘆 𝗦𝘁𝗿𝗼𝗻𝗴 𝘄𝗶𝘁𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻

If you find yourself starting the day with just coffee and carbs, you might be missing out on the fuel that helps you feel your best all day long. Protein is essential to help you stay full, think clearly, and tackle whatever the day throws your way.

Here are three easy ways to kick off your morning with the power of protein:

🥣 1. Add protein to your favorite breakfast
You don’t have to give up what you love, just balance it out.

Try this:
* Add Greek yogurt to your favorite smoothie for a creamy boost.
* Pair your toast with eggs or cottage cheese for a satisfying start.
* Mix nut butter and a scoop of protein powder into your oatmeal to keep you energized.

These simple tweaks can help you feel fuller longer and avoid those mid-morning energy crashes.

🍳 2. Make breakfast ahead of time
When mornings are hectic, having something ready to grab makes all the difference. Consider prepping overnight oats, egg muffins, or smoothie bags so that breakfast is quick and easy.

☕ 3. Eat before your coffee
Drinking caffeine on an empty stomach can wreak havoc on your energy levels and appetite. Instead, eat a quick bite of protein before reaching for your coffee to help stabilize your energy and reduce cravings throughout the day.

Your food choices matter, especially when it comes to your goals. Protein can play a big role in your results, particularly for women navigating menopause.

Save this post or share it with a friend who could use a better start to the morning.

Follow for real-life nutrition and routine tips that actually work for you!

03/02/2026

To all the incredible women embracing your menopause journey, here’s how to build a morning routine that truly fits your life >>

You already have enough to think about in the morning. A smart routine makes your life easier.

Here’s what that can look like 👉

𝗦𝘁𝗲𝗽 𝟭: 𝗦𝘁𝗮𝗿𝘁 𝗦𝗶𝗺𝗽𝗹𝗲

Pick 2-3 quick habits that help you start the day feeling great.

Ideas: Drink a full glass of water to kickstart hydration, especially important during menopause; Enjoy a protein-rich breakfast like scrambled eggs with spinach to keep you energized; Write down your top three priorities for the day to help you focus.

𝗦𝘁𝗲𝗽 𝟮: 𝗠𝗮𝗸𝗲 𝗜𝘁 𝗔𝘂𝘁𝗼𝗺𝗮𝘁𝗶𝗰

Do your habits in the same order each morning. This helps your brain build a cue → action → reward pattern that forms habits.

𝗦𝘁𝗲𝗽 𝟯: 𝗣𝗿𝗲𝗽 𝘁𝗵𝗲 𝗡𝗶𝗴𝗵𝘁 𝗕𝗲𝗳𝗼𝗿𝗲

Set up your morning the night before to make it easier.

Ideas: Lay out your clothes and prep breakfast to save time; Write a quick to-do list for the next day to clear your mind and reduce stress.

𝗦𝘁𝗲𝗽 𝟰: 𝗗𝗼𝗻’𝘁 𝗔𝗶𝗺 𝗳𝗼𝗿 “𝗣𝗲𝗿𝗳𝗲𝗰𝘁” 𝗠𝗼𝗿𝗻𝗶𝗻𝗴𝘀

You don’t have to do all the things to have a good morning. If your morning helps you feel in control and ready for the day ahead, that’s success.

𝗦𝘁𝗲𝗽 𝟱: 𝗡𝗼𝘁𝗶𝗰𝗲 𝘁𝗵𝗲 𝗪𝗶𝗻𝘀

Recognizing your small achievements keeps you motivated and makes it easier to follow through the next day.

A great way to make mornings easier: a breakfast that actually works for your goals. Want my 𝑩𝒖𝒊𝒍𝒅 𝒂 𝑩𝒆𝒕𝒕𝒆𝒓 𝑩𝒓𝒆𝒂𝒌𝒇𝒂𝒔𝒕 𝒈𝒖𝒊𝒅𝒆 𝒇𝒐𝒓 𝒎𝒆𝒏𝒐𝒑𝒂𝒖𝒔𝒆 to go with this?

DM me the word “YUM” and I’ll send it your way.

02/20/2026

Weekend Wins for Your Menopause Heart & Joints ❤️🦴

If you’re in peri- or post-menopause and dealing with pain, stiffness or frozen-shoulder-type issues, it can feel like heart-healthy exercise is “for other people.”

You don’t need a perfect workout to support your heart and joints this weekend. You just need one or two small wins.

Here are a few ideas my clients often start with:

1️⃣ The “house lap”
Pick one room or hallway and do 3 slow laps, 2–3 times today. Gentle arm swing, easy breathing. That’s movement.

2️⃣ Chair mobility break
Set a timer for 3 minutes and do:

* gentle shoulder rolls

* slow neck turns

* ankle circles while seated

3️⃣ 5-minute “phone-free” walk
Step outside (or into your hallway) for 5 minutes with no phone scrolling. Just notice your breath and how your feet land.

None of this has to look like “real exercise” to count.

This is exactly the kind of gentle, rehab-informed, hormone-aware movement I use inside my Stronger Through Menopause™ work: tiny steps that your heart, joints and nervous system can actually handle.

💬 Which of these feels most doable for you today - 1, 2 or 3?

Comment below, and if you’d like, I can reply with a small tweak based on what you’re dealing with (pain, frozen shoulder, pelvic/GSM symptoms, etc.).

02/19/2026

When “everything slipped” in your menopause routine (and how to gently restart) 🌙

If the last few weeks (or months) haven’t gone the way you hoped … you’re not alone.

I’ve talked with so many women in peri and post menopause who say things like:

“I was doing okay with walking/stretching … and then pain, stress, or fatigue hit and I just stopped. Now I feel like I’m starting from zero again.”

Here’s the thing:

During menopause, “all or nothing” doesn’t work. Your body is going through real hormonal shifts, and your nervous system, joints, sleep and pelvic health all feel it.

Instead of chasing a perfect routine, I like to ask one simple question:

👉 “What would a gentle restart look like this week?”

That might be:

* 5–10 minutes of slow indoor walking

* 3 basic mobility moves for your stiffest joints

* One “bad day” version of movement you can do even when you’re tired or sore

You’re not starting over from scratch. You’re starting again with more information about what your body needs.

As a Menopause Movement & Rehab Specialist and Licensed Menopause Champion, my work is helping women build exactly this kind of realistic, pain-aware, pelvic-aware plan so they don’t feel like they’re failing every time life happens.

💬 If you’re in menopause and feel like you’ve “lost your way” with movement, comment RESET or send me a DM, and I’ll send you a few ideas for creating your own gentle restart plan.

You don’t have to do this alone or perfectly. You just have to start again in a way that respects what your body is going through.

02/08/2026

Menopause doesn’t come with a manual - and for many people, the hardest part is not knowing what support options even exist.

That’s why I’m excited to introduce 𝗛𝗲𝗿𝗖𝗼𝗿𝗲 𝗘𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹𝘀 𝗠𝗲𝗻𝗼 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 by Arbonne. It is a non-hormonal daily supplement designed to support comfort during menopause using clinically studied ingredients, including EstroG-100®.

As a Licensed Menopause Champion and Medical Exercise Specialist, I focus on education first: habits, movement, stress support - and then tools that can complement those foundations.

This product is one of those tools. Simple routine. Plant-based. Designed to support real-life symptoms like hot flashes and overall well-being during menopause.

💬 DM me if you’d like more details.

02/06/2026

f you’re navigating menopause and feeling wired-but-tired, craving sugar, or struggling with sleep - stress may be playing a bigger role than you think.

Cortisol and other stress hormones are meant to rise and fall throughout the day. But when stress stays elevated too long, it can affect energy, mood, and sleep quality.

These 3 habits can help support balance:
✔️ Eat a protein-rich breakfast
✔️ Get morning sunlight
✔️ Take short breathing or stretch breaks

As a Licensed Menopause Champion and Medical Exercise Specialist, I focus on practical strategies first - movement, nutrition, routines - and then supportive tools when needed.

One option I’m excited to be sharing is HerCore Essentials Meno Support by Arbonne - a non-hormonal supplement featuring EstroG-100®, a clinically studied botanical blend used to support comfort during menopause.

💬 DM me if you’d like more details.

02/05/2026

𝗡𝗲𝘄 𝗣𝗿𝗼𝗱𝘂𝗰𝘁 𝗗𝗿𝗼𝗽 - and it’s one I really believe in.

Meet HerCore Essentials Meno Support - Arbonne’s non-hormonal daily supplement designed to support people navigating the often unpredictable symptoms of menopause.

Why I’m sharing it:
As a Licensed Menopause Champion and Medical Exercise Specialist, I work with people every week who say things like:

👉 “I don’t feel like myself.”
👉 “I can’t sleep, I’m constantly overheating, and nothing’s working.”

HerCore Meno Support features EstroG-100®, a clinically studied botanical blend that’s been shown to help reduce hot flashes and support symptom relief - without hormones.

I may not go through menopause personally, but I am here to bridge the gap, normalize the conversation, and help people feel more empowered in their options.

🔗 Ready to learn more? DM me.

Address

41 Chelsea Street NW
Calgary, AB

Opening Hours

Monday	10am - 1pm
Wednesday	10am - 1pm
Friday	9:30am - 1pm
Saturday	9:30am - 1pm

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Online & In-clinic Personal Medical Exercise Training With Integration of Health Lifestyle Coaching For Chronic Pain & Mental Health Conditions .... (In A Drug Free Way) to help alleviate chronic pain symptoms, so that tomorrow could be a better day.