OPC Move & Thrive

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OPC Move & Thrive Practical menopause support for women who are tired of being told to just push through it. Movement and symptom relief without the overwhelm.

Comment MENO for your free starting point. 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.

Thank you to all veterans and their families on this Remembrance Day. We salute not only your bravery and sacrifice but ...
11/11/2026

Thank you to all veterans and their families on this Remembrance Day. We salute not only your bravery and sacrifice but also those who continue to serve. Thank you! 🇨🇦❤️

10/11/2026

This Wednesday, we’re having the conversation that maybe most women never really had ...

Episode 5 of Menopause Movement & More™ drops Wednesday: Pelvic Floor Health in Menopause - Practical Support Without Shame or Confusion.

No embarrassment. No confusion. Just real support.

Should you wait until January to start? The research says any fresh-start date works and the calendar says waiting costs...
09/11/2026

Should you wait until January to start?

The research says any fresh-start date works and the calendar says waiting costs you eight weeks.

Start this week and January 1st, 2027 isn't Day 1 for you. It's the Friday of Week 8!!

That's the difference between walking into the new year with seven weeks of training behind you, and walking in with a new water bottle and good intentions like everyone else.

There's a second advantage, and it's the bigger one.

If you start now, you learn how this works during the hardest stretch of the year. Dinners out. Parties. Travel. Weird schedules. Sleep that's already unreliable in menopause without the holidays helping.

You find out what actually holds up under real conditions, instead of building a routine in the quietest month of the year and watching it fall apart the first week life gets busy.

January is the easiest month to be consistent. It's also the least useful month to practise in.

If you're a woman in perimenopause or menopause who wants menopause-aware support to reduce pain, build strength and feel more in control of your body, and you'd rather be eight weeks in than on the starting line ...

Comment AHEAD and I'll personally reach out about the few spots I have open in my Stronger Through Menopause™ Method.

I knew gratitude could make you feel better. I didn't realise there was research suggesting it changes how we make decis...
06/11/2026

I knew gratitude could make you feel better.

I didn't realise there was research suggesting it changes how we make decisions.

One line of research found that people experiencing gratitude became more willing to wait for a larger reward later, instead of grabbing the smaller one right now.

Gratitude, essentially, buys you patience.

Which got me thinking about how many times a day we're making exactly that call.

The couch or the walk. The quick thing or the thing you actually want. Starting over in January or starting this week.

Same decision, different clothes.

And there's a second reason I like this one for women in perimenopause and menopause specifically.

Sleep is already harder to come by. A two-minute wind-down that may help you settle - and that seems to make tomorrow's decisions a little easier, is a very good trade for the time it costs.

So tonight, before bed:
write down ONE thing you're grateful for

Mine today: coffee, quiet, and nobody needing anything from me for twenty minutes.

Honoured to have been part of the MEG Menopause Pro Round Table yesterday - joining Dee and Rona for a live conversation...
05/11/2026

Honoured to have been part of the MEG Menopause Pro Round Table yesterday - joining Dee and Rona for a live conversation on bones, pain, heart health and brain health during menopause. 🎙️

These are not four separate conversations. They are one conversation about one body going through one enormous hormonal shift. And women deserve practitioners who can see the whole picture.

The replay will be on YouTube soon, I’ll share the link when it’s live. If anything in that conversation resonates with you, I’m now listed in the MEG Directory and available for virtual sessions across Canada.

November is Osteoporosis Awareness Month, the perfect time to ask the questions you’ve been putting off. 💜

"Why can't I stay consistent?"I get asked this constantly by women in perimenopause and menopause, and the answer is usu...
05/11/2026

"Why can't I stay consistent?"

I get asked this constantly by women in perimenopause and menopause, and the answer is usually not willpower. It's that they're measuring the wrong thing.

Self-monitoring is one of the most reliably effective behaviour-change tools we have. But most of us only ever monitor what went wrong.

The missed workout. The flat week. The day it all felt harder than it should have.
The fifteen things that went RIGHT vanish into the ether.

That's a problem at any age. In menopause it's worse, because sleep, energy and recovery are already less predictable. If the only thing you're tracking is an outcome you don't fully control right now, you will absolutely conclude you're failing during weeks when you're doing everything right.

So here's your challenge for November. Start a Win Column.

Every night, write down one to three things you did well. Things you controlled.

✔ Walked 4 times
✔ Got my strength work in
✔ Protein at breakfast
✔ In bed by 10:30

Big ones, small ones, all of it counts.

Save this so you remember tonight, and tell me ONE thing that's already going in your Win Column today. 👇

How much protein do you need in menopause? |More than you needed at 35 - and that surprises almost everyone.The research...
03/11/2026

How much protein do you need in menopause?
|
More than you needed at 35 - and that surprises almost everyone.

The research on women in perimenopause and postmenopause points to roughly 1.2 to 1.6 grams per kilogram of body weight per day. For a lot of women that's 85 to 110 grams, and most are sitting around half of it.

Here's the part nobody explains properly: the number goes up because of menopause, not in spite of it. As estrogen declines, muscle gets less responsive to the protein you eat. Same chicken breast, weaker signal. So you need more of it to get the same result.

Which brings me to the word PROTEIN being stamped on every box in the store right now!!

Some of those foods are genuinely good. But before you pay extra for the protein version of something, flip it over and check grams of protein per 100 calories.

Tuna comes in around 22. Chicken around 19. Plain Greek yogurt and cottage cheese around 17. Most protein bars? About 5.

That one check will save you money and get you to your number faster.

I've put the foods I'd actually buy, with the math already done, into my free 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗚𝗿𝗼𝗰𝗲𝗿𝘆 𝗚𝘂𝗶𝗱𝗲™.

Comment PROTEIN below and I'll personally send it to you.

It starts today. Seven days, seven conversations, one free registration covering every session.I’m on Wednesday at 10:00...
01/11/2026

It starts today. Seven days, seven conversations, one free registration covering every session.

I’m on Wednesday at 10:00am Calgary time as Dee’s guest, talking bones, heart, and the pain women keep being told is normal.

But don’t come just for me. Tuesday at noon is HRT with Associate Professor Vikram Talaulikar from UCL. Thursday at 9:00am, cancer and menopause with Dani Binnington — close to my heart as a Cancer Exercise Specialist. Friday, Shirley Marshall on women of colour and menopause.

Register once 👉 https://us06web.zoom.us/meeting/register/w3v3hafUQuiqbzvzFORhAA #/registration

I spent over twenty years in fire services. You learn one thing faster than anything else in that job:The difference bet...
31/10/2026

I spent over twenty years in fire services. You learn one thing faster than anything else in that job:

The difference between smoke and fire.

Not everything that looks alarming is dangerous. And not everything dangerous looks alarming.

I bring that same lens to the work I do with women in menopause, because a lot of what women are told to just live with is smoke from a fire nobody has looked at yet.

Dee Murray, CEO of the Menopause Experts Group, has invited me onto the Around the Table in Seven Days Round Table to talk about exactly this. Bones, heart, and the aches and pain that get waved off as “just getting older.”

📅 Wednesday Nov 4, 10:00am Calgary time (4:00pm UK)

Register once, free, and it covers all seven days of the Round Table Here is the link: https://us06web.zoom.us/meeting/register/w3v3hafUQuiqbzvzFORhAA #/registration

28/10/2026

🎧 New episode is LIVE: Why Pain Feels Different in Menopause.

Your body - it’s changing the rules, and nobody handed you the new rulebook.

In this episode, I break down the real biology behind why pain feels different now, why frozen shoulder and joint pain spike in midlife, and what it means for how you move. The answer isn’t pushing harder, it’s moving smarter.

Have a listen, the link is in the comments. And come find me here on OPC Move & Thrive, where this conversation keeps going.

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Opening Hours

Monday 10:00 - 13:00
Wednesday 10:00 - 13:00
Friday 09:30 - 13:00
Saturday 09:30 - 13:00

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