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OPC Move & Thrive

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Calgary, AB
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.

02/20/2026

Weekend Wins for Your Menopause Heart & Joints ❤️🦴

If you’re in peri- or post-menopause and dealing with pain, stiffness or frozen-shoulder-type issues, it can feel like heart-healthy exercise is “for other people.”

You don’t need a perfect workout to support your heart and joints this weekend. You just need one or two small wins.

Here are a few ideas my clients often start with:

1️⃣ The “house lap”
Pick one room or hallway and do 3 slow laps, 2–3 times today. Gentle arm swing, easy breathing. That’s movement.

2️⃣ Chair mobility break
Set a timer for 3 minutes and do:

* gentle shoulder rolls

* slow neck turns

* ankle circles while seated

3️⃣ 5-minute “phone-free” walk
Step outside (or into your hallway) for 5 minutes with no phone scrolling. Just notice your breath and how your feet land.

None of this has to look like “real exercise” to count.

This is exactly the kind of gentle, rehab-informed, hormone-aware movement I use inside my Stronger Through Menopause™ work: tiny steps that your heart, joints and nervous system can actually handle.

💬 Which of these feels most doable for you today - 1, 2 or 3?

Comment below, and if you’d like, I can reply with a small tweak based on what you’re dealing with (pain, frozen shoulder, pelvic/GSM symptoms, etc.).

02/19/2026

When “everything slipped” in your menopause routine (and how to gently restart) 🌙

If the last few weeks (or months) haven’t gone the way you hoped … you’re not alone.

I’ve talked with so many women in peri and post menopause who say things like:

“I was doing okay with walking/stretching … and then pain, stress, or fatigue hit and I just stopped. Now I feel like I’m starting from zero again.”

Here’s the thing:

During menopause, “all or nothing” doesn’t work. Your body is going through real hormonal shifts, and your nervous system, joints, sleep and pelvic health all feel it.

Instead of chasing a perfect routine, I like to ask one simple question:

👉 “What would a gentle restart look like this week?”

That might be:

* 5–10 minutes of slow indoor walking

* 3 basic mobility moves for your stiffest joints

* One “bad day” version of movement you can do even when you’re tired or sore

You’re not starting over from scratch. You’re starting again with more information about what your body needs.

As a Menopause Movement & Rehab Specialist and Licensed Menopause Champion, my work is helping women build exactly this kind of realistic, pain-aware, pelvic-aware plan so they don’t feel like they’re failing every time life happens.

💬 If you’re in menopause and feel like you’ve “lost your way” with movement, comment RESET or send me a DM, and I’ll send you a few ideas for creating your own gentle restart plan.

You don’t have to do this alone or perfectly. You just have to start again in a way that respects what your body is going through.

02/08/2026

Menopause doesn’t come with a manual - and for many people, the hardest part is not knowing what support options even exist.

That’s why I’m excited to introduce 𝗛𝗲𝗿𝗖𝗼𝗿𝗲 𝗘𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹𝘀 𝗠𝗲𝗻𝗼 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 by Arbonne. It is a non-hormonal daily supplement designed to support comfort during menopause using clinically studied ingredients, including EstroG-100®.

As a Licensed Menopause Champion and Medical Exercise Specialist, I focus on education first: habits, movement, stress support - and then tools that can complement those foundations.

This product is one of those tools. Simple routine. Plant-based. Designed to support real-life symptoms like hot flashes and overall well-being during menopause.

💬 DM me if you’d like more details.

02/06/2026

f you’re navigating menopause and feeling wired-but-tired, craving sugar, or struggling with sleep - stress may be playing a bigger role than you think.

Cortisol and other stress hormones are meant to rise and fall throughout the day. But when stress stays elevated too long, it can affect energy, mood, and sleep quality.

These 3 habits can help support balance:
✔️ Eat a protein-rich breakfast
✔️ Get morning sunlight
✔️ Take short breathing or stretch breaks

As a Licensed Menopause Champion and Medical Exercise Specialist, I focus on practical strategies first - movement, nutrition, routines - and then supportive tools when needed.

One option I’m excited to be sharing is HerCore Essentials Meno Support by Arbonne - a non-hormonal supplement featuring EstroG-100®, a clinically studied botanical blend used to support comfort during menopause.

💬 DM me if you’d like more details.

02/05/2026

𝗡𝗲𝘄 𝗣𝗿𝗼𝗱𝘂𝗰𝘁 𝗗𝗿𝗼𝗽 - and it’s one I really believe in.

Meet HerCore Essentials Meno Support - Arbonne’s non-hormonal daily supplement designed to support people navigating the often unpredictable symptoms of menopause.

Why I’m sharing it:
As a Licensed Menopause Champion and Medical Exercise Specialist, I work with people every week who say things like:

👉 “I don’t feel like myself.”
👉 “I can’t sleep, I’m constantly overheating, and nothing’s working.”

HerCore Meno Support features EstroG-100®, a clinically studied botanical blend that’s been shown to help reduce hot flashes and support symptom relief - without hormones.

I may not go through menopause personally, but I am here to bridge the gap, normalize the conversation, and help people feel more empowered in their options.

🔗 Ready to learn more? DM me.

02/02/2026

𝗙𝗲𝗲𝗹𝗶𝗻𝗴 𝗗𝗶𝘀𝗺𝗶𝘀𝘀𝗲𝗱? 𝗗𝗶𝘀𝗰𝗼𝘃𝗲𝗿 𝗬𝗼𝘂𝗿 𝗣𝗮𝘁𝗵 𝘁𝗼 𝗘𝗺𝗽𝗼𝘄𝗲𝗿𝗺𝗲𝗻𝘁 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲 . . .

Navigating menopause can feel overwhelming, especially when you're faced with persistent discomfort and a lack of understanding from those around you. Many women experience challenges like chronic pain, fatigue, and feelings of invisibility.

At OPC Move & Thrive™, I’ve developed the Stronger Through Menopause™ Method to provide a personalized approach that focuses on gentle movement and education tailored to your unique journey. Let’s work together to help you feel empowered and confident in your body again!

You deserve to wake up refreshed and engage in activities you love without fear or discomfort.

DM me if you want to learn more about how I can support you through this journey!

01/18/2026

𝗠𝗲𝗱𝗶𝘁𝗲𝗿𝗿𝗮𝗻𝗲𝗮𝗻 𝗖𝗵𝗶𝗰𝗸𝗽𝗲𝗮 𝗣𝗼𝘄𝗲𝗿 𝗕𝗼𝘄𝗹 𝗥𝗲𝗰𝗶𝗽𝗲

Looking for a quick, nutritious lunch that fuels your energy? This Mediterranean Chickpea Power Bowl is perfect for women embracing their menopause journey who want something easy to prep and satisfying!

Ingredients:

1 can (15 oz / 400 g) chickpeas, rinsed and drained
1 cup (185 g) cooked quinoa or brown rice
1 cup (150 g) cucumber, diced
1 cup (150 g) cherry tomatoes, halved
½ cup (75 g) bell pepper, chopped
¼ cup (30 g) red onion, finely diced
2 tbsp olive oil
2 tbsp lemon juice
1 tsp dried oregano
Salt & pepper to taste

Optional: 2 tbsp feta cheese or a sprinkle of fresh parsley
Instructions:

Combine the chickpeas, quinoa, and chopped veggies in a large bowl.

In a small dish, whisk together the olive oil, lemon juice, oregano, salt, and pepper.

Pour the dressing over the bowl, toss well, and top with feta or parsley if desired.

Nutrition (per serving, with feta):
Calories: ~380; Protein: 14g; Carbs: 54g; Fiber: 11g; Fat: 12g

Meal Prep Tip: Make a batch on Sunday for healthy lunches ready to go throughout the week!

💪 Save this post to try it later, and follow for more recipes that fuel your energy and support your goals!

01/16/2026

𝗕𝘂𝗶𝗹𝗱 𝗛𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿 𝗛𝗮𝗯𝗶𝘁𝘀 𝗶𝗻 𝟮𝟬𝟮𝟲 𝘄𝗶𝘁𝗵 𝟯𝗗 𝗝𝗼𝘂𝗿𝗻𝗮𝗹𝗶𝗻𝗴

Are you a woman embracing your menopause journey and striving for consistency in your healthy habits? If so, 3D Journaling might just be the supportive tool you need!

This simple practice takes less than 3 minutes and helps you:
1️⃣ Notice what’s working
2️⃣ Drop what’s not
3️⃣ Build consistency without the pressure

Here’s how it works:

Line 1: DO
Write down one thing you did for your health today.
Examples:
→ I chose a nourishing breakfast instead of a quick snack.
→ I took a short walk during my lunch break.
→ I prioritized stretching to ease my shoulder discomfort.

Line 2: DECODE
Ask yourself what happened as a result.
Examples:
→ Did I feel more energized afterward?
→ Was my discomfort less intense?
→ Did my mood improve?

Line 3: DECIDE
What’s one thing you’ll repeat or adjust tomorrow?
Examples:
→ I’ll aim for a 10-minute walk.
→ I’ll prep a healthy lunch to avoid last-minute choices.
→ I’ll try a new stretching routine to keep my joints feeling good.

This quick check-in helps you notice patterns without guilt and builds confidence as you see what works for you!

Try it tonight:
→ 3 lines
→ 1 small win
→ Big momentum over time

📌 Save this post so you can revisit it later, and FOLLOW for more simple habit tools that actually stick!

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!

Address

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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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.