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OPC Move & Thrive

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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 mo

vement, 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.

04/22/2026

𝐏𝐥𝐚𝐭𝐞𝐚𝐮𝐞𝐝? 𝐇𝐞𝐫𝐞’𝐬 𝐖𝐡𝐚𝐭 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝 𝐭𝐨 𝐊𝐧𝐨𝐰 𝐭𝐨 𝐊𝐞𝐞𝐩 𝐌𝐨𝐯𝐢𝐧𝐠 𝐅𝐨𝐫𝐰𝐚𝐫𝐝!

The frustrating truth about progress? It’s not a straight line.

Plateaus are normal, especially during menopause, and they usually mean your body has adapted to what you’ve been doing.

Here’s why plateaus happen:
• A smaller or fitter body needs fewer calories.
• Workouts that once felt challenging start to feel easier.
• Recovery, sleep, and stress management become even more critical.

So, how can you move past a plateau without burning yourself out?

Here are three strategies to help:

1. 𝐷𝑜𝑢𝑏𝑙𝑒 𝐶ℎ𝑒𝑐𝑘 𝑌𝑜𝑢𝑟 𝑁𝑢𝑡𝑟𝑖𝑡𝑖𝑜𝑛

You can’t outwork a plateau. Focus on consistency over perfection. Small adjustments in your portion sizes or meal composition can foster progress without making you feel deprived.

2. 𝐶ℎ𝑎𝑛𝑔𝑒 𝑌𝑜𝑢𝑟 𝑊𝑜𝑟𝑘𝑜𝑢𝑡𝑠, 𝑁𝑜𝑡 𝑌𝑜𝑢𝑟 𝑆𝑐ℎ𝑒𝑑𝑢𝑙𝑒

Your body adapts quickly to familiar routines.
Challenge yourself by:
• Swapping exercises or rep ranges to keep your muscles guessing.
• Adjusting the intensity or rest times.
• Trying supersets or circuits for a few weeks to introduce new stimuli.

3. 𝑃𝑎𝑦 𝐴𝑡𝑡𝑒𝑛𝑡𝑖𝑜𝑛 𝑡𝑜 𝑅𝑒𝑐𝑜𝑣𝑒𝑟𝑦 & 𝐷𝑎𝑖𝑙𝑦 𝑀𝑜𝑣𝑒𝑚𝑒𝑛𝑡

This often-overlooked aspect is crucial. Make sure to:
• Prioritize sleep whenever possible.
• Manage stress with realistic tools like meditation or light activity.
• Increase your daily movement through simple actions like standing more or taking short walks.

Pick one area to focus on this week:
nutrition, workouts, or recovery & daily movement. Mix it up and keep it manageable!

If you want my Quick Guide to Beating Plateaus to keep the results coming, just DM me the word “PLATEAU” and I’ll get it to you ASAP!

04/20/2026

𝐁𝐨𝐨𝐬𝐭 𝐘𝐨𝐮𝐫 𝐄𝐧𝐞𝐫𝐠𝐲: 𝟑 𝐌𝐨𝐫𝐧𝐢𝐧𝐠 𝐇𝐚𝐛𝐢𝐭𝐬 𝐟𝐨𝐫 #𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐒𝐮𝐜𝐜𝐞𝐬𝐬

Feeling hungry before lunch? Nodding off at 1 p.m.? Tempted to skip your workout later in the day?

Try these three powerful habits before 11 a.m. (They each take less than 10 minutes!)

1. Get Sunlight ASAP
Natural light early in the day regulates your body clock, boosts focus, and helps you sleep better at night.
→ Take a moment to walk outside or sit near a window to soak up those rays.

2. Eat Protein First
Most people kick off their day with caffeine and carbs, only to crash later. Instead, start with:
→ Eggs and veggies
→ Greek yogurt with berries
→ A smoothie with protein powder
You'll feel fuller and more energized for hours!

3. Move a Little
This isn’t just about burning calories; it’s about waking up your body and boosting energy naturally.
→ Try a quick 10-minute walk, do some gentle stretches, or dance around your kitchen!

✨ Here’s a challenge for you: Pick one of these three habits to focus on this week. Small, repeatable actions lead to meaningful results over time.

Want more energy and better focus by lunchtime? Start with your morning!

Share this with a friend who might need a morning boost or “like” if you try this and it works for you!

04/11/2026

𝗕𝗿𝗲𝗮𝗸 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲 𝗣𝗹𝗮𝘁𝗲𝗮𝘂𝘀: 𝗚𝗿𝗮𝗯 𝗬𝗼𝘂𝗿 𝗙𝗥𝗘𝗘 𝗚𝘂𝗶𝗱𝗲 & 𝗥𝗲𝗰𝗹𝗮𝗶𝗺 𝗬𝗼𝘂𝗿 𝗖𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲!

Progress stalled? This cheat sheet can help.

Have you ever felt like you're doing everything right ...

✅ You’re working out
✅ You’re eating healthy
✅ You’re being consistent

… but suddenly your results just stop?

😣 That frustrating “plateau” feeling hits almost most people, in some way, at some point, and when it does, it can feel like your body is just DONE.

But here’s the good news:

A plateau is a sign you’ve been working hard … and that it’s time to level up!

That’s exactly why I put together a FREE resource for you:

👉 “𝐋𝐞𝐯𝐞𝐥 𝐔𝐩: 𝐐𝐮𝐢𝐜𝐤 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐁𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐓𝐡𝐫𝐨𝐮𝐠𝐡 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐏𝐥𝐚𝐭𝐞𝐚𝐮𝐬”

Inside, you’ll discover strategies specifically designed for women navigating the challenges of perimenopause and menopause. This guide offers:

✔️ Insight into why plateaus happen during this transition
✔️ The most common pitfalls that can stall your progress, especially related to hormonal shifts
✔️ 11 tailored techniques to help you regain momentum and achieve your goals again

Whether your goal is to wake up refreshed, confidently engage in activities, or feel empowered and in control of your body, this guide will help you figure out your next step with confidence.

Women embracing their menopause journey especially love how easy it is to scan and apply just one or two tweaks, allowing them to overcome feelings of frustration without guesswork or feeling overwhelmed.

And …

You won’t have to resort to spending hours doing cardio every week to get back on track.

DM me "LEVEL UP" to grab your FREE guide.

To your health,
Francois, 𝐿𝑖𝑐𝑒𝑛𝑠𝑒𝑑 𝑀𝑒𝑛𝑜𝑝𝑎𝑢𝑠𝑒 𝐶ℎ𝑎𝑚𝑝𝑖𝑜𝑛 | 𝐶𝑒𝑟𝑡𝑖𝑓𝑖𝑒𝑑 𝑀𝑒𝑑𝑖𝑐𝑎𝑙 𝐸𝑥𝑒𝑟𝑐𝑖𝑠𝑒 𝑆𝑝𝑒𝑐𝑖𝑎𝑙𝑖𝑠𝑡

04/10/2026

𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐘𝐨𝐮𝐫 𝐏𝐥𝐚𝐭𝐞: 𝐐𝐮𝐢𝐜𝐤 𝐀𝐝𝐝-𝐎𝐧𝐬 𝐟𝐨𝐫 𝐇𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐄𝐚𝐭𝐢𝐧𝐠!

Want to eat healthier without giving up everything you enjoy? Here’s one way to switch it up!

It’s a lot more fun to ADD things to your meals instead of constantly SUBTRACTing. Adding these nutrition boosters can enhance your meals, making them healthier and more satisfying.

Try incorporating:
🥬 Fiber → Helps digestion & keeps you feeling full.
🍳 Protein → Reduces cravings and stabilizes energy.
🥑 Healthy Fats → Provides lasting energy and satisfaction.

Here are some example few easy upgrades for meals you already love:

TACOS:
→ Add shredded cabbage or leafy greens.
→ Mix tortillas with lettuce wraps for extra volume.

PASTA:
→ Stir in sautéed veggies for added nutrients.
→ Incorporate protein like chicken, tofu, or beans.

BREAKFAST:
→ Top your oats with berries or chia seeds.
→ Swap sugary cereals for Greek yogurt instead.

These simple swaps don’t take away the joy of eating; over time, they can pave the way for even more healthy choices. When your meals are satisfying and energizing, it’s easier to stay consistent.

Try this: Pick one go-to meal this week and add ONE of these:

✅ More protein
✅ More fiber
✅ A veggie
✅ A healthy fat

Save this post for later and follow me for more strategies to feel your best!

04/09/2026

𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐒𝐭𝐮𝐜𝐤? 𝐇𝐞𝐫𝐞’𝐬 𝐇𝐨𝐰 𝐭𝐨 𝐁𝐫𝐞𝐚𝐤 𝐓𝐡𝐫𝐨𝐮𝐠𝐡 𝐘𝐨𝐮𝐫 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐏𝐥𝐚𝐭𝐞𝐚𝐮!

If you’re a woman in your menopause journey who’s been trying all the “right things” but feels like you’re spinning your wheels, it’s time to refocus.

✔️ Embrace the minimum effective dose.
✔️ Choose workouts that leave you feeling empowered, not exhausted.
✔️ Implement recovery strategies that calm your system, paving the way for change.

Remember, progress isn’t about pushing harder. It’s about getting strategic with what works and letting the rest go.

🔥 Want my 𝐐𝐮𝐢𝐜𝐤 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐁𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐓𝐡𝐫𝐨𝐮𝐠𝐡 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐏𝐥𝐚𝐭𝐞𝐚𝐮𝐬? Comment the word “PLATEAU” and I’ll send it your way!

04/04/2026

𝗙𝗘𝗘𝗟𝗜𝗡𝗚 𝗦𝗧𝗨𝗖𝗞 𝗜𝗡 𝗠𝗘𝗡𝗢𝗣𝗔𝗨𝗦𝗘? 𝗧𝗛𝗘 𝗣𝗥𝗢𝗕𝗟𝗘𝗠 𝗠𝗔𝗬 𝗡𝗢𝗧 𝗕𝗘 𝗪𝗛𝗔𝗧 𝗬𝗢𝗨 𝗧𝗛𝗜𝗡𝗞

A lot of women in menopause are working hard to feel better, eating better, trying to exercise, adjusting routines, pushing through fatigue, and still feeling like progress has stalled.

That is exactly why this conversation matters.

Because sometimes the issue is not effort.
Sometimes it is that the support being offered is too generic, too rushed, or too disconnected from what women are actually dealing with in real life.

As a male Licensed Menopause Champion and Certified Medical Exercise Specialist, I know I may be an unexpected voice in this space.

But that is also part of why I care so much about offering support that is:

▪ practical
▪ respectful
▪ rehab-informed
. . and free from fluff or overwhelm

April is a great time to talk about this, especially with the focus on health themes like:

▪ stress
▪ alcohol awareness
▪ digestive health / IBS awareness

All of these can intersect with menopause in ways that affect:

▪ sleep
▪ energy
▪ mood
▪ hot flashes
▪ digestion
▪ and the feeling that your body is just not responding the way it used to

This month, I’ll be sharing simple, practical menopause support ideas for women who feel like they’ve hit a plateau and want a clearer next step.

And if that sounds like you, I’ve created a free resource called:

𝑸𝒖𝒊𝒄𝒌 𝑮𝒖𝒊𝒅𝒆 𝒕𝒐 𝑩𝒓𝒆𝒂𝒌𝒊𝒏𝒈 𝑻𝒉𝒓𝒐𝒖𝒈𝒉 𝑴𝒆𝒏𝒐𝒑𝒂𝒖𝒔𝒆 𝑷𝒍𝒂𝒕𝒆𝒂𝒖𝒔™

If you want it, comment 𝗚𝗨𝗜𝗗𝗘 or DM me 𝗚𝗨𝗜𝗗𝗘 and I’ll send you the details.

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!

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41 Chelsea Street NW
Calgary, AB

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

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