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OPC Move & Thrive

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OPC Move & Thrive

I didn’t plan to work in menopause. I got here by listening. Too often they were told to “wait it out” or bounced between short appointments. More strength.

Menopause Movement & Rehab Specialist (Licensed Menopause Champion & Medical Exercise Specialist)

Helping women in menopause with pain (including pelvic & GSM symptoms) feel safe moving again through gentle, rehab-informed mobility programs. Women in my family, my friends, and my clients were dealing with symptoms that touched everything - sleep, mood, cognition, intimacy, work, and the joy of everyday movement. That wasn’t good enough. I’m a MEG-licensed Menopause Champion, certified Medical Exercise Specialist, and pelvic-floor & mobility coach with 20+ years in health and wellness, focused on chronic disease and chronic pain. I zero in on the non-pharmaceutical pillars: personalized movement, pelvic-floor strategies, sleep and stress skills, and practical habits for bone and cardiometabolic health. I don’t replace your clinician; I help you make their plan work in real life. My company, OPC Move & Thrive, exists to expand access. We translate evidence into doable routines, measure what matters, and bring support to people who’ve been overlooked, whether that’s rural and remote communities, newcomers, or anyone who prefers a lifestyle-first approach. Better sleep. Confident movement. That’s the mission. Current core offer:
👉 Stronger Through Menopause: 4-Week Gentle Program to Reduce Pain and Restore Body Confidence

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

12/30/2025

I’ve quietly been rebuilding what happens here … and I’m excited to finally say it out loud.

This page is now fully focused on rehab-informed, hormone-aware movement for women during menopause – especially if you’re dealing with:

* ongoing pain (shoulder, back, hips, joints)

* pelvic or GSM symptoms

* and that feeling of “every time I try to exercise, I flare up.”

Over the next few weeks, I’ll be sharing about gentle “bad-day” movement options, simple ideas to feel safer and more confident moving, updates on a new 4-week gentle program called Stronger Through Menopause™ plus a free “Bad-Day Movement” guide I’m putting the finishing touches on now.

If you’d like to follow along (or you know someone who needs this), tap Follow and ...

👉 Comment “ME” or send me a DM and I’ll make sure you’re the first to hear when the free guide and 4-week program are ready.

Thanks for being here – more gentle, realistic support is coming in January.

12/13/2025

𝑾𝒉𝒆𝒏 𝒀𝒐𝒖𝒓 𝑴𝒆𝒏𝒐𝒑𝒂𝒖𝒔𝒆 𝑩𝒐𝒅𝒚 𝑺𝒂𝒚𝒔 “𝑵𝒐𝒕 𝑻𝒐𝒅𝒂𝒚” (𝑩𝒖𝒕 𝒀𝒐𝒖 𝑺𝒕𝒊𝒍𝒍 𝑾𝒂𝒏𝒕 𝒕𝒐 𝑺𝒖𝒑𝒑𝒐𝒓𝒕 𝑰𝒕)

Earlier this week we talked about laying the groundwork for 2026 and choosing a few anchor habits that actually support your body in peri- and post-menopause.

Today, I want to zoom in on something that doesn’t get talked about enough:

What to do on the days when your body says, “Absolutely not.”
(Pain is higher, sleep was awful, pelvic or GSM symptoms are louder, mood is flat.)

Those are often the days, either of these happens:

* push through and flare everything up, or

* give up completely and feel guilty on top of feeling lousy.

There’s a third option that I use a lot in my work:

👉 Have a “bad day” version of your habits.

For example:

𝐼𝑓 𝑦𝑜𝑢𝑟 𝑢𝑠𝑢𝑎𝑙 𝑝𝑙𝑎𝑛 𝑖𝑠 𝑎 20–30 𝑚𝑖𝑛𝑢𝑡𝑒 𝑤𝑎𝑙𝑘 𝑜𝑟 𝑔𝑒𝑛𝑡𝑙𝑒 𝑠𝑡𝑟𝑒𝑛𝑔𝑡ℎ 𝑠𝑒𝑠𝑠𝑖𝑜𝑛 ….. 𝑦𝑜𝑢𝑟 “𝑏𝑎𝑑 𝑑𝑎𝑦” 𝑣𝑒𝑟𝑠𝑖𝑜𝑛 𝑚𝑖𝑔ℎ𝑡 𝑏𝑒 3–5 𝑚𝑖𝑛𝑢𝑡𝑒𝑠 𝑜𝑓 𝑣𝑒𝑟𝑦 𝑠𝑙𝑜𝑤 𝑖𝑛𝑑𝑜𝑜𝑟 𝑤𝑎𝑙𝑘𝑖𝑛𝑔, 𝑜𝑟 𝑎 𝑓𝑒𝑤 𝑠𝑒𝑎𝑡𝑒𝑑 𝑚𝑜𝑣𝑒𝑚𝑒𝑛𝑡𝑠.

𝐼𝑓 𝑦𝑜𝑢𝑟 𝑢𝑠𝑢𝑎𝑙 𝑝𝑙𝑎𝑛 𝑖𝑠 𝑐𝑜𝑜𝑘𝑖𝑛𝑔 𝑎 𝑏𝑎𝑙𝑎𝑛𝑐𝑒𝑑 𝑑𝑖𝑛𝑛𝑒𝑟 ….. 𝑦𝑜𝑢𝑟 “𝑏𝑎𝑑 𝑑𝑎𝑦” 𝑣𝑒𝑟𝑠𝑖𝑜𝑛 𝑚𝑖𝑔ℎ𝑡 𝑏𝑒 𝑎𝑑𝑑𝑖𝑛𝑔 𝑜𝑛𝑒 𝑠𝑖𝑚𝑝𝑙𝑒 𝑝𝑟𝑜𝑡𝑒𝑖𝑛 (𝑙𝑖𝑘𝑒 𝑦𝑜𝑔𝑢𝑟𝑡, 𝑒𝑔𝑔𝑠, 𝑏𝑒𝑎𝑛𝑠, 𝑜𝑟 𝑙𝑒𝑓𝑡𝑜𝑣𝑒𝑟 𝑐ℎ𝑖𝑐𝑘𝑒𝑛) 𝑡𝑜 𝑤ℎ𝑎𝑡𝑒𝑣𝑒𝑟 𝑦𝑜𝑢 𝑐𝑎𝑛 𝑟𝑒𝑎𝑙𝑖𝑠𝑡𝑖𝑐𝑎𝑙𝑙𝑦 𝑚𝑎𝑛𝑎𝑔𝑒.

𝐼𝑓 𝑦𝑜𝑢𝑟 𝑢𝑠𝑢𝑎𝑙 𝑝𝑙𝑎𝑛 𝑖𝑠 𝑎 𝑓𝑢𝑙𝑙 𝑏𝑒𝑑𝑡𝑖𝑚𝑒 𝑟𝑜𝑢𝑡𝑖𝑛𝑒 ….. 𝑦𝑜𝑢𝑟 “𝑏𝑎𝑑 𝑑𝑎𝑦” 𝑣𝑒𝑟𝑠𝑖𝑜𝑛 𝑚𝑖𝑔ℎ𝑡 𝑏𝑒 𝑡𝑤𝑜 𝑠𝑙𝑜𝑤𝑒𝑟 𝑏𝑟𝑒𝑎𝑡ℎ𝑠 𝑎𝑛𝑑 𝑝𝑢𝑡𝑡𝑖𝑛𝑔 𝑦𝑜𝑢𝑟 𝑝ℎ𝑜𝑛𝑒 𝑎 𝑙𝑖𝑡𝑡𝑙𝑒 𝑓𝑎𝑟𝑡ℎ𝑒𝑟 𝑓𝑟𝑜𝑚 𝑦𝑜𝑢𝑟 𝑝𝑖𝑙𝑙𝑜𝑤.

It doesn’t have to look impressive to “count.”
On tough days, the goal isn’t progress, it’s being on your own side.

As I build out my 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲™ 4-week gentle program for January 2026, this is a big part of the approach:

Creating movement and self-care plans that have room for both good days and not-so-good days, instead of all-or-nothing cycles.

If you’d like support with that in the New Year, especially if you’re dealing with pain, pelvic discomfort or GSM symptoms, keep an eye out here. I’ll be sharing more details soon.

And if you’re joining the “12 Days of Sleigh the Day” event, this is your reminder that “bad day” versions are absolutely allowed. If you’d like to jump in or catch up, send me a DM and I’ll share how it works.

💬 Question for you:
What could a “bad day” version of your movement or self-care look like—something you can do even when you feel rough?

You can share below, or just jot it down somewhere only you will see.

12/09/2025

🌟 Lay the Groundwork For a Successful 2026 🌟

As we move through the holiday season, it’s the perfect time to start shaping your goals for the New Year. Setting yourself up for success involves identifying actions that truly make a difference and then being consistent with them.

Step 1: Reflect before you reset
What worked well for you in 2025?
What didn’t work, and why?

Step 2: Pick 2-3 anchor habits
💧 Focus on strength training at least 2x a week to build muscle and enhance your independence.
😴 Keep track of your vitamin D levels to support your overall health during these colder months.
🚶 Create a bone-healthy diet rich in nutrients that your body craves.

Step 3: Create an environment for success
→ Have a plan in place.
→ Do as much prep work as you can.
→ Find support from friends or a community that understands your journey.

Step 4: Build accountability
👭 Consider a workout buddy to keep each other motivated.
🧢 Engage with a coach who’s in your corner.
📆 Set up calendar reminders to keep your goals front and center.

When your motivation starts to dip, these systems will help you stay on track and build the habits that lead to lasting change!

PS ... ✨ Exciting News for the New Year! ✨

In January 2026, I’ll be launching a gentle 4-week program designed specifically for women in peri- and post-menopause dealing with pain, including pelvic discomfort and Genitourinary Syndrome of Menopause (GSM). This program aims to help you feel safe and empowered in your movement without the pressure of "no pain, no gain."

💬 What’s one habit you want to carry into the New Year? Share below!

12/05/2025

✨ Do This, Not That for Holiday Energy ✨

The holidays can bring joy, but they can also leave you feeling wired, tired, and desperate for balance. Here’s a simple guide to help you navigate the season while maintaining your energy and well-being.

❌ Skipping meals to "save calories"
✅ Eating protein and veggies first
Why: This keeps your blood sugar stable, so you’re not raiding the snack table later for a quick energy boost.

❌ Relying on that afternoon coffee
✅ Choosing herbal tea or sparkling water instead
Why: You’ll feel less jittery and more hydrated without wrecking your sleep.

❌ Grazing food all day
✅ Setting actual meal times
Why: This gives your digestion a break and helps your body know when to be "on" and "off."

❌ Staying up late to catch up on chores or have quiet time
✅ Implementing a 30–60 minute screen curfew
Why: You’ll sleep better, which helps with energy, mood, and cravings control.

The best part? None of these swaps takes more time out of your day. They’re just quick daily deposits for your health that pay off with more energy and fewer crashes.

What’s one swap you’re going to try this holiday season? Share below! 👇

12/04/2025

💪 Holiday Power-Move Workout 💪

For working to get your health and fitness mojo back, here’s a holiday strength plan that only takes 20–30 minutes! This quick workout is perfect for fitting into your busy holiday schedule without feeling overwhelmed.

Strength training isn’t just about building muscle. It helps keep your metabolism up, stabilizes your energy, and lifts your mood, especially during this busy time of year!

Here’s your Holiday Strength Circuit:

Goblet Squats (lower body)
Push-ups or Chest Press (upper body)
Reverse Lunges (lower body)
Bent-Over Rows (upper body)
Glute Bridge or Hip Thrusts (lower body)
Plank (hold for 30-60 seconds, core)

How to do it:
✅ 10–12 reps for each move
✅ Move quickly between exercises
✅ Rest for 60 seconds after each round
✅ Repeat 3–4 rounds (20–30 minutes total)

Your Weekly Workout Game Plan:
💪 2 full-body circuits
💪 1 “express” workout session (15–20 minutes, 3–4 moves)
🚶 Walks, stretching, or recovery on other days

The payoff:
✅ More energy
✅ Happier metabolism
✅ Confidence to carry into the New Year!

Save this workout for the next time you need a fast and effective session, and share it with a friend who could use the motivation! Your body will thank you for it next year! 💖

12/03/2025

Holiday Weight Gain Isn’t What You Think ...

Are you frustrated by stubborn belly fat? Have you ever felt like you gain the same 10 pounds every December? Here’s the reality:

The myth: Everyone gains 10 lbs over the holidays.
The truth: The average is closer to 1–2 lbs.

So, why does your body feel puffy, bloated, and sluggish by January? While indulging in holiday treats, more alcohol, and late nights, your body pays the price:

👉 Sugar, alcohol, and processed foods lead to inflammation.
👉 Salty meals and late nights cause water retention.
👉 Less activity and less fiber contribute to sluggish digestion.

This can lead to:
😣 Sluggish mornings
😣 Puffiness, bloating, aches, and pains
😣 Mood swings and low energy

To offset it, do things that make your body happy! Here are some simple ideas to support your well-being during this festive season:

🚶 Go for a walk or fit in a gentle workout.
🥦 Prioritize veggies and protein at meals.
🚰 Drink more water to stay hydrated.

Give your body the holiday “treat” it deserves: Rest, movement, nourishing food, and plenty of water.

Which “treat” makes you feel better fast? Share below! 👇

12/02/2025

Daily Healthy Deposits = Big Returns

For all the incredible midlife women navigating peri- or post-menopause, I know how uncertain movement can feel, especially when you're living with ongoing pain or discomfort. But I’m here to remind you that those small, daily actions add up to major dividends for your health!

Your body keeps score, not just of stress but of the little things you do every day to support it. Here are some simple practices you can incorporate:

💧 Start your day with a glass of water before your morning coffee to boost hydration and digestion, setting a positive tone for your day.

🚶‍♀️ A quick 10-minute walk after meals can help regulate blood sugar and lift your mood, easing any post-meal bloating you might experience.

😴 Protect your bedtime. Prioritizing quality sleep is essential for managing those hormonal changes and supporting overall recovery.

🧘‍♀️ Take a moment for 3 deep breaths to reset your nervous system. It’s a powerful way to calm anxiety and tension.

💪 And don’t forget to incorporate strength training 2–3 times a week! It’s crucial for maintaining metabolism and building confidence as you navigate this stage of life.

On their own, these actions may not seem groundbreaking, but together, they create a foundation of energy, strength, and resilience.

Want an easy way to stay consistent this season? Join my "Sleigh the Day Holiday Challenge!" Starting December 14th. Just DM me the word “SLEIGH” to get started!

Let’s finish the year strong together! Your journey matters, and you deserve to feel amazing. 💖

11/28/2025

✨ New Chapter: OPC Move & Thrive™ & Stronger Through Menopause™ ✨

Welcome to OPC Move & Thrive™, and to everyone landing here for the first time, thanks for stopping by. 👋

After 20+ years in health, fitness, and chronic pain work, I’ve shifted my focus into a space that needs a lot more support:

Helping women in peri- and post-menopause who are living with pain (including pelvic and GSM discomfort) feel safe moving again.

Over and over, I’ve heard the same things from women in my family, friends, and clients:

“Every time I try to exercise, I flare up.”

“My joints, back, hips or pelvis hurt and I don’t know what’s safe anymore.”

“Pelvic or GSM symptoms make me scared to move or even talk about what’s going on.”

“I was told to ‘wait it out’ or ‘just exercise more’… but no one showed me how.”

That’s why I created OPC Move & Thrive™ and my first flagship program:

𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲™
4-𝑊𝑒𝑒𝑘 𝐺𝑒𝑛𝑡𝑙𝑒 𝑃𝑟𝑜𝑔𝑟𝑎𝑚 𝑡𝑜 𝑅𝑒𝑑𝑢𝑐𝑒 𝑃𝑎𝑖𝑛 𝑎𝑛𝑑 𝑅𝑒𝑠𝑡𝑜𝑟𝑒 𝐵𝑜𝑑𝑦 𝐶𝑜𝑛𝑓𝑖𝑑𝑒𝑛𝑐𝑒

This is a fully online, menopause- and pelvic-aware program for women in peri- and post-menopause who:

* Have ongoing pain (joints, back, hips, pelvis), and/or pelvic or GSM discomfort

* Feel nervous that exercise might make things worse

* Want gentle, guided movement and clear education—not “no pain, no gain”

Over 4 weeks, we focus on:
* Gentle, nervous-system-aware movement you can adapt on good and bad days

* Understanding what’s happening in your body in menopause (including pain & GSM)

* Building a simple, realistic “most days” body-care plan you can actually follow

* No high-intensity workouts. No shaming. No pressure to “keep up.”

👋 𝐖𝐡𝐨 𝐈 𝐚𝐦

I’m Francois, a:

MEG-licensed Menopause Champion, Medical Exercise Specialist & Mobility Specialist, Functional Pelvic Floor Specialist,
Functional Hormone Educator

I’m also a male practitioner in the menopause space by deliberate choice.

My job is to listen first, create a consent-led, judgment-free space, and work with your healthcare providers, not replace them. You always decide what feels safe, how much you share, and how you participate.

✅ 𝐇𝐨𝐰 𝐭𝐨 𝐖𝐨𝐫𝐤 𝐖𝐢𝐭𝐡 𝐌𝐞

Right now, there are three simple ways to connect:

Join Stronger Through Menopause (4-week program)
– My core small-group program for menopause-related pain & pelvic/GSM-aware movement.
👉 DM me for more info and save your spot.

Follow this page
– I’ll share gentle education, movement tips, and updates on upcoming groups and workshops.

Message me privately
– If you’re not sure whether my work is a fit for you, you can send me a DM with a short note about what you’re dealing with, and I’ll let you know honestly if I can help or if someone else would be better suited.

If you’re in peri- or post-menopause and your body currently feels like a stranger -aching, stiff, or unpredictable - you’re in the right place.

You’re not “too sensitive,” “too old,” or “too broken to move.” You just haven’t been given guidance that respects menopause, pain, and your pelvic health.

I’m glad you’re here. 💛
Francois, OPC Move & Thrive™

11/20/2025

𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 & 𝐉𝐨𝐢𝐧𝐭 𝐏𝐚𝐢𝐧 - 𝐖𝐡𝐚𝐭 𝐀𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐖𝐨𝐫𝐤𝐬 (𝐖𝐢𝐭𝐡𝐨𝐮𝐭 𝐅𝐥𝐚𝐫𝐞𝐬)

Short, kind session + clear method, so movement feels safe again. Measured progress, not guesswork.

📆Wednesday November 26 @ 7pm MST or Sunday November 30 @ 10am MST

Reply WED or SUN for link.

Licensed Menopause Champion | Medical Exercise Specialist

10/12/2025

Before the long weekend gets busy . . .

A few $95 spots are still open for the Menopause Reset Mini starting Tuesday, Oct 14.

Built for menopausal women who want to:
🌿 Move without flares
🌙 Sleep through the night
💪 Feel confident in daily movement again

Thanksgiving Special: $95 (Save $200, reg. $295)

If you’ve been waiting for something gentle and doable, this is it.
DM “RESET” and I’ll send details + hold your spot.

Offer ends Thanksgiving Monday. Limited to 20 seats for unhurried care.

08/09/2025

Frozen Shoulder Impacts the Whole Family – Here’s How to Help

Join the waitlist for Unstuck at www.theotherpainclinic.com

Address

41 Chelsea Street NW
Calgary, AB

Opening Hours

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

Website

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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.