Pilates/MELT/Strength with Michelle

10/08/2025

Pilates Reformer exercises when applied to a core-strengthening program, can help prevent injury, increase efficiency, and get you “back in the game.” Pilates embodies core strength, yet inherently addresses motor control, endurance, and flexibility. While many core conditioning programs utilize high-load, high-repetition exercises with little proprioceptive feedback, Pilates focuses on fewer reps of precisely controlled movements.

Pilates is for everyone and it can enhance your daily routine tenfold. It’s a kinder, gentler exercise for your body that enhances the benefits of strength training. No matter what age, ability or goal, those interested in enhancing their health, fitness, and lifestyle in general are sure to enjoy what this method of exercise has to offer.

Join us as we explore both mobility and strength, recommended as part of a management plan for osteoporosis to slow down and prevent the progression of bone loss. The emphasis should be on weight bearing exercises which make your muscles pull and push on your bones and to stimulate new bone growth and Reformer Pilates is definitely one way to enhance this goal, so that you can continue living your best life.

Mondays 9:00 am -10:00 am
1. September 9-October 20 (no class on Oct 13
Thanksgiving)
2. October 27, Nov 3, Nov 17, Dec 1,8,15
3. Feb 23-March 30 (6 consecutive weeks)
4. April 13-May 18th (6 consecutive weeks)

Tuesdays 5:30pm -6:30 pm
1. Sept 9,16,23, October 7, 14,21
2. October 28, Nov 4, 18, Dec 2,9,16
3. Feb 24, Mar 3,10,17,24,31 (6 consecutive weeks)
4. April 14, 21, 28, May 5,12,19 (6 consecutive weeks)

Registration Link:
https://youthballet.com/school/registration Registration | Youth Ballet of Saskatchewan

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.

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.

Many of you requested ‘workshop’ format so here it is!
MichelleMELTStrong Spring 2025 Workshop 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 [email protected]

Cost: $20.00/ class

Saturday 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.

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 the upper body.

https://www.youtube.com/live/PfoWhZbLN5g?si=ucXeBfsupdWH0eQH

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 February 2025!

Email [email protected] for more information.

Live Better Longer!

Aside from the question on how to fight the signs of aging, people often ask how to live a longer life. What are the steps to take to extend your lifespan? W...

11/29/2024

NEW CLASS ALLERT!

Starting Spring 2025 we will be meeting for Urban Pole Walking Classes.
If you are planning to join one of the classes, now is a good time to save money on a set of your own Poles during 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!
Any of the Urban Poles will be fine to purchase for the majority of you. Let me know if you have any questions.

upi retail

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 of Classes
September 9-November 30,2024

MELTed Pilates Strength (L1-L5)
Weekly Classes
Tuesday’s 9:30 am-10:30 am (L1/2)
Thursday’s 9:30 am-10:30 am (L3/5)
Thursday’s 6:00 pm-7:00 pm (L3/5)
Saturday’s 9:00 am -10:00 am MELTed Strength
Location- Wellness Collective yqr
1100 Broad Street, 2nd Floor
Regina, SK
Please register by email to Michelle at [email protected]
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.

Refresh your hands, fingers, wrists, and arms like never before with our all-inclusive "Full Hand Treatment". Learn to use all four ball styles to transform ...

06/06/2024

Summer 2024 Intro to MELT class at the Regina Fieldhouse Monday mornings at 10:40 am. For the month of June it’s all about the core/pelvis. Please do your MELT Foot Treatment before class.

https://www.instagram.com/reel/C73-OC6CYzb/?igsh=MTZza2o1bXFob2Myeg==

06/06/2024

Summer 2024 Intro to MELT class at the Regina Fieldhouse Monday mornings at 10:40 am. For the month of June it’s all about the core/pelvis. Please do your MELT Foot Treatment before class.

The MELT Soft Ball Foot Treatment enhances your energy, posture, and circulation and helps you in staying grounded and awakening your senses. ...

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]