MELT Method Regina with Michelle Downs

08/29/2025

Where are you in your bone health journey? Have you broken a bone or been diagnosed with osteopenia or osteoporosis?
Your bones are continuously building up and breaking down, resulting in fully remodeled bones every 7 to 10 years.
Why is that important? It means that you are always at a point in your bone health journey when you can start or re-focus to build and keep strong bones for life.
FYI, we have the most bone we'll ever have at around 30 years old. That's why we need to encourage our youth to get their calcium, Vit D (sunshine), and exercise so they can build their bone reserves!

BoneStrong with Michelle is an exercise program that incorporates the MELT Method, STOTT Pilates, Yoga Fit, Pain Free Balance, Power & resistance strength training. It focuses on building bone health and reducing bone mineral density loss through safe and effective exercise program. STRONGHERBones with Michelle adheres to the strict guidelines of the Bone Fit™ program which is an evidence-informed exercise training program led by healthcare professionals and exercise practitioners such as myself.
Bone Fit™ is a program designed specifically for individuals with osteoporosis or low bone mass. It emphasizes:

* Resistance training: Building skeletal muscle mass to support bone health.
* Weight-bearing activities: Exercises that challenge the skeleton and stimulate bone growth.
* Balance exercises: Reducing the risk of falls and fractures.
* Gradual progression: Ensuring exercises are appropriate for each individual's level of fitness and bone health.
* Education: Learning about osteoporosis and how to manage it through exercise.

MELT Method a self-treatment system that when integrated with Bone Fit™ :

* Improves joint stability: By addressing fascia and improving proprioception (body awareness).
* Enhances movement efficiency: Helping individuals move more fluidly and with greater control.
* Reduces pain and improve flexibility: Through gentle techniques that rehydrate connective tissue.

STOTT PILATES® when integrated with Bone Fit™ :

* Strengthens core muscles: Essential for stability and posture, which is important for preventing falls.
* Improves flexibility and range of motion: Helping individuals move more comfortably and efficiently.
* Enhances body awareness: Important for proper exercise technique and injury prevention.

YogaFit® when integrated with Bone Fit™ :
* Improves balance and coordination: Reducing the risk of falls. �
* Increases flexibility and range of motion: Improving overall mobility and function. �
* Promotes relaxation and stress reduction: Which can be beneficial for overall health and well-being.

07/06/2025

Fall 2025 Schedule coming your way.

Discover how adding the MELT Method technique can transform your Strength Training for Bone Density, Pilates and yoga practice by prepping your fascia and nervous system before, during and after your training. You’ll learn how MELT reduces the risk of injury, prevents over training soreness and improves joint stability with simple tools like the MELT Hand & Foot Therapy Kit and Soft Rollers. Join me as we hydrate your connective tissue and restore alignment so your method of training feels more effortless, safe,sustainable and enjoyable. I hope you can join me.

The Coming of Age of Resistance Exercise as a Primary Form of Exercise
A reflection on what might get you motivated to lift weights:
- knowing that with some instruction, you won't get hurt..
- knowing the multitude of benefits it can bring (on par with aerobic exercise)...
- knowing it is never too late to start..
- knowing it is an investment in the future you (aerobic exercise adds years to your life, strength work adds life to those years...
- knowing that it doesn't have to be heavy (for any health benefit)...
- knowing that it can be fun ( If you're not doing something to preserve your muscle, strength and power it's time to start!

https://journals.lww.com/acsm-healthfitness/fulltext/2023/11000/the_coming_of_age_of_resistance_exercise_as_a.7.aspx ACSM's Health & Fitness Journal

Apply it! By reading this article, the health and fitness professional will learn:

05/13/2025

StrongHerBoneswith
Michelle
Active aging with Pilates, Strength, MELT Method, Balance & Nutrition session starts September 2025. Stay tune for details🏋🏻‍♀️

02/27/2025

CHANGING MY LIFE THROUGH THE CHANGE OF LIFE ... A shout-out for staying active as I age ... with a bit of help from the MELT Method💙@

MichelleMELTStrong Classes Spring 2025 Schedule

March 1-31,2025 Lower Body (feet, ankles, knees, hips, pelvis)
April 1-30, 2025 Upper Body (hands, shoulders, spine, neck)

Tuesday’s 9:30 am-10:30 am MELT NeuroStrength (9 classes)
Thursday’s 9:30 am-10:30 am MELT NeuroStrength (8 classes)
Thursday’s 6:00 pm-7:00 pm MELT NeuroStrength (8 classes)
Saturday’s 9:00 am -10:00 am MELTStrength (9 classes)

Location- Wellness Collective YQR
1100 Broad Street, 2nd Floor
Regina, SK

Please register by email to Michelle at pilateswithmichelleregina@gmail.com

Cost: $20.00/ class

MichelleMELTStrong Class Descriptions

Tuesday’s 9:30 am, Thursday’s 9:30 am & 6:00 pm
MELT NeuroStrength
Sometimes all our good intentions for the new year mean we do too much-diving into an intense fitness routine or other goal-and it can backfire (your body has probably let you know already!) Let's dust off and reset by building up the foundation to success: stability in your body. We'll explore NeuroStrength moves and sequences from MELT Performance to restore two enormously important areas when it comes to overall stability: the lower body and upper body.

Saturday’s 9:00 am MELTStrength
Supercharge your workouts with my MELTed Strength Series!
Tone your arms, sculpt your core, and strengthen your lower body-all in one comprehensive session focusing on the push, pull, squat, lunge, hinge, carry and reach functional strength training system.

01/19/2025

Your body is better able to heal itself when the environment of your connective tissue is hydrated and in its optimal state.
Approximately 3/4 of your connective tissue is made up of fluid. This tissue is the most abundant material in your body, and the health of this tissue relies on hydration.
When chronic dehydration is present, your body has to work harder to maintain the function of its organs and systems.
Drinking enough water is an important aspect, but it's just not enough.
That's where MELT comes in!
Every aspect of movement works better when your connective tissue is in a hydrated stable environment. Integrating MELT with other modalities of movement helps your body's communication, stability, and mobility instantly improve.
Have you MELTed today?

Michelle’s Integrated MELT with Pilates, mobility and strength classes starting up March 1, 2025!

Email Pilateswithmichelleregina@gmail.com for more information.

Start working on your feet with the video below.

Walk your way to total foot health with our "Full Foot Treatment." Explore how to use all four ball styles to invigorate your feet, ankles, and lower body. T...

11/29/2024

Urban Pole walking groups coming Spring 2025.

Plan to join me and others on these Urban Walking classes plus save money on a set of your own Poles. Now is a good time to purchase them with the Black Friday sale plus if you use this link
you’ll save another 15%! Share the link with your friends and family and let’s get moving!

https://upi-activator.com/?sca_ref=7508031.XlYmUjUKpf&sca_crp=MTkwNzE2

Any of the Urban Poles will be fine to purchase for the majority of you. Let me know if you have any questions.

Five essential tips for Urban Poling/Nordic Walking:
1-Choose the Right Gear: Invest in proper Urban Poling/ Nordic walking poles. Urban Poles Series 300, 4Life or
Spirit Poles are perfect for Nordic Walking and offer a high quality exercise tool for all ages. These poles are designed with a unique strapless handle system that allows vou to push off the ground effectively.
2-Master the Technique: Nordic walking is a full-body workout that involves your arms, core, and legs. To get the technique right, coordinate your arm and leg movements.
As you step forward with your left foot, simultaneously plant the right pole, and vice versa. This cross- body movement engages your core and provides propulsion.
3-Engage Your Core: Keep your core muscles engaged throughout the walk. This not only helps with balance and stability but also enhances the effectiveness of the exercise. Think about pulling your navel in slightly towards your spine as you walk.
4-Maintain Proper Posture: Nordic walking encourages good posture. Keep your back straight, shoulders relaxed, and head up. Avoid hunching forward or looking down at the ground. Imagine a straight line from your head to your heels.
5-Start Gradually: If you're new to Nordic walking, start with shorter distances and a moderate pace. Focus on getting the technique right before increasing your intensity. As you become more comfortable, gradually increase your speed and distance.
Remember, Nordic walking is a low-impact exercise that offers numerous benefits, including cardiovascular fitness, improved posture, enhanced muscle engagement, and the joy of being outdoors. With these tips, you'll be well on your way to mastering the exercise.

09/04/2024

MichelleMELTStrong
Happy September 2024. Wow I can’t believe it’s
Fall 2024! I hope you all had a great summer and you’re all ready to get back to some routine. FALL 2024 Schedule
September 9-November 30,2024

MELTed Pilates Strength & Mobility (L1-L5)
Weekly Classes
Tuesday’s 9:30 am-10:30 am
Thursday’s 9:30 am-10:30 am
Thursday’s 6:00 pm-7:00 pm
Saturday’s 9:00 am -10:00 am
Location- Wellness Collective yqr
1100 Broad Street, 2nd Floor
Regina, SK
Please register by email to Michelle at pilateswithmichelleregina@gmail.com
12 Weeks for only $240.00.

Intro to MELT Method Self Care
Monday’s 10:40 am-11:40 am
Location- Sportplex - Fieldhouse & Lawson Aquatic Centre
1717 Elphinstone Street
Regina, SK
Please register directly at the Regina Sportsplex link provided.

https://www.regina.ca/parks-recreation-culture/recreation-facilities/major-recreation-centres/sportplex/

Pilates Reformer ( only 4 spots so register asap)
Monday’s 9:00 am-10:00 am
Tuesday’s 6:00 pm -7:00 pm
Location -Youth Ballet of Saskatchewan
1106 McNiven Avenue
Regina, SK
Please register directly with Youth Ballet of Saskatchewan at the link provided.

https://app.thestudiodirector.com/youthballetofsaskatche/portal.sd?page=Store

08/23/2024

The ‘MELT Method’ is a science-backed self-care technique that anyone can use to stay active, enhance performance, and get out (and stay out) of pain. Developed by manual therapist Sue Hitzmann and delivered locally by Regina’s Kinesiologist Michelle Downs BPAS.
Join us as we use specially designed hand and foot treatment balls and custom made soft rollers (along with your own body and breath) to calm the mind, tap into our autonomic regulators of the nervous system to help boost control, and restore the supportive qualities of the connective tissue system to bring stability and balance back to our bodies.

During the month of September 2024 our focus will be ‘Core strength’. It might sound like the buzz term you are tired of hearing about, but there are so many truths of our trunk being called our “core”. This is where movement and strength really begins.

The research shows that understanding real core stability will enhance the strength of our arms and legs as much as keep our spine more resilient.
There are three things about core training that are HUGE! This will be our focus for for September 2024 classes.
-Grip and Latissimus Dorsi integration
-Using the feet
-Putting them all together for reactive core strength.

Our core stability is not just what the core itself does, but how the chains that work with the core create that stability.
Whether you are standing on the ground, or grabbing a bag of groceries, these are the FIRST places your body starts a series of chain reactions. So, if you aren’t using your hands and feet well, then you are not setting up your body for success, most importantly, your core! Therefore, start practicing your MELT Foot and Hand Treatments before we start classes the week of September 9,2024.

The feet and hands have SUCH a direct impact upon our core stability!
Plus it’s so simple and why it is such a foundational concept of MichelleMELTStrong programming. As soon as you create tension in the hands and feet you can actually FEEL your core turn on.

FALL 2024 Session Focus
September -CORE/PELVIS health.
October- HIP/SPINE health.
November-NECK/SHOULDER health.

FALL 2024 Schedule
September 9-November 30,2024

MELTed Pilates Strength & Mobility (L1-L5)
Weekly Classes
Tuesday’s 9:30 am-10:30 am
Thursday’s 9:30 am-10:30 am
Thursday’s 6:00 pm-7:00 pm
Saturday’s 9:00 am -10:00 am
Location- Wellness Collective yqr
1100 Broad Street, 2nd Floor
Regina, SK
Please register by email to Michelle at pilateswithmichelleregina@gmail.com
12 Weeks for only $240.00.

Intro to MELT Method Self Care
Monday’s 10:40 am-11:40 am
Location- Sportplex - Fieldhouse & Lawson Aquatic Centre
1717 Elphinstone Street
Regina, SK
Please register directly at the Regina Sportsplex link provided.

https://www.regina.ca/parks-recreation-culture/recreation-facilities/major-recreation-centres/sportplex/

Pilates Reformer ( only 4 spots so register asap)
Monday’s 9:00 am-10:00 am
Tuesday’s 6:00 pm -7:00 pm
Location -Youth Ballet of Saskatchewan�1106 McNiven Avenue�Regina, SK�Please register directly with Youth Ballet of Saskatchewan at the link provided.

https://app.thestudiodirector.com/youthballetofsaskatche/portal.sd?page=Store

What is the MELT Method
The MELT Method is about returning the body back to its ideal state, especially in conjunction with exercise. Unfortunately, most people don’t know they have misalignments or dysfunctions in their body when they exercise. If your body is not prepared for exercise, you can easily end up injured! At a minimum, you create tension and stress if you exercise and your body is not in proper alignment or has inhibited extensibility.
MELT uses gentle props: specialized rollers, bands and balls to treat and support the connective tissue system. The outcome is natural pain relief of both chronic and temporary symptoms. You’ll see and feel results within the first 10 minutes of class.

MELTed Pilates Strength & Mobility
During the 12 week class session we will be using the MELT Method to prepare the body for the demands of the Pilates Strength & Mobility exercises to improve alignment, stability and range of movement faster and more efficiently than just doing Pilates, strength & mobility work on their own.
When you add MELT to your Pilates, strength and mobility sessions, you experience an immediate change in alignment and awareness. You’ll sense how your body feels when it’s in a more ideal state. You also tap into your neurocore, which regulates your body’s reflexive and rooting mechanisms. When your core is working efficiently and your connective tissue is hydrated properly, performance and ex*****on improves. You will notice a deeper connection in your body and to your Pilates, Strength and mobility practice. Prerequisite is Intro to MELT.

06/05/2024

The health of midlife and older women matters. Society is a better place when women have their health and can continue to contribute in ways that are meaningful to them.

Economists around the world have calculated the ‘cost of menopause symptoms’ attributing to loss of productivity, absenteeism, turnover, health care appointments, pharmaceuticals and emergency department visits.

As you can imagine, the numbers are astronomical.

The Canadian Menopause Foundation estimates that there is a 14% drop in the number of working women in Canada between 45 (85.9% work) and 59 (71.9% work)[1].
The Mayo Clinic estimates the costs of worker productivity losses due to menopausal symptoms in the USA to be about $1.8 billion and related health care costs total over $24 billion.[2]
The NZ Institute of Economic Research, conducted one of the first surveys of 1000 midlife working women, including 150 Māori women in 2023. (NZIER, The Silent Epidemic, 2023]. The results revealed that many women struggle with symptoms that impact their wellbeing, productivity and engagement at work and potentially their economic participation.[3]

"Back in 1990 there was no market incentive to look after the health of midlife women, because in the eyes of decision makers, they presented no ‘economic

05/25/2024

Good morning! Thank you to all of you who have approached me regarding menopause and what the ***** is going on with our bodies. My apologies on not getting the info out on how to help women proactively manage their own menopause transition through lifestyle changes. I’ve been too busy moving 12 yards of dirt,rocks and sand and working on landscaping our yard. Travelling to Europe and Africa for the last two years in the spring/summer hasn’t help our yard.
I’ll start to share info and videos in July when we’re back from travelling Eastern Canada. In the meantime you can start reading and viewing what Wendy my mentor and educator has to say on menopause. I’m still working through all the ‘My Menopause Transformation’ Certifications and training so it’s just finding the time to sort and share.
Come Fall 2024, I would like to get a few chat and learn groups together to discuss and educate about how to proactively manage your own menopause transitions with lifestyle changes. If you’d like to be involved watch for upcoming information, times and dates❤️

In the meantime take the quiz, read and join the FB page. Comment on what you need or email me.

https://www.mymenopausetransformation.com/perimenopause-menopause-quiz/
Talk to you soon.

Unsure If Your Symptoms Are Menopause Related? Do You Know The Signs Of Perimenopause? Take Our Menopause Quiz & Perimenopause Quiz.

05/23/2024

MELTed Pilates with Michelle classes coming this Fall 2024.

Integrating both the MELT Method and Pilates means better alignment, stability and mobility.
When you add MELT to your Pilates session, you experience an immediate change in alignment and awareness. You’ll sense how your body feels when it’s in a more ideal state. Plus, you’ll also tap into your neurocore, which regulates your body’s reflexive and rooting mechanisms. When your core is working efficiently and your connective tissue is hydrated properly, performance and ex*****on improves noticing a deeper connection in your body and to your Pilates practice.