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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.

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!

03/02/2026

To all the incredible women embracing your menopause journey, here’s how to build a morning routine that truly fits your life >>

You already have enough to think about in the morning. A smart routine makes your life easier.

Here’s what that can look like 👉

𝗦𝘁𝗲𝗽 𝟭: 𝗦𝘁𝗮𝗿𝘁 𝗦𝗶𝗺𝗽𝗹𝗲

Pick 2-3 quick habits that help you start the day feeling great.

Ideas: Drink a full glass of water to kickstart hydration, especially important during menopause; Enjoy a protein-rich breakfast like scrambled eggs with spinach to keep you energized; Write down your top three priorities for the day to help you focus.

𝗦𝘁𝗲𝗽 𝟮: 𝗠𝗮𝗸𝗲 𝗜𝘁 𝗔𝘂𝘁𝗼𝗺𝗮𝘁𝗶𝗰

Do your habits in the same order each morning. This helps your brain build a cue → action → reward pattern that forms habits.

𝗦𝘁𝗲𝗽 𝟯: 𝗣𝗿𝗲𝗽 𝘁𝗵𝗲 𝗡𝗶𝗴𝗵𝘁 𝗕𝗲𝗳𝗼𝗿𝗲

Set up your morning the night before to make it easier.

Ideas: Lay out your clothes and prep breakfast to save time; Write a quick to-do list for the next day to clear your mind and reduce stress.

𝗦𝘁𝗲𝗽 𝟰: 𝗗𝗼𝗻’𝘁 𝗔𝗶𝗺 𝗳𝗼𝗿 “𝗣𝗲𝗿𝗳𝗲𝗰𝘁” 𝗠𝗼𝗿𝗻𝗶𝗻𝗴𝘀

You don’t have to do all the things to have a good morning. If your morning helps you feel in control and ready for the day ahead, that’s success.

𝗦𝘁𝗲𝗽 𝟱: 𝗡𝗼𝘁𝗶𝗰𝗲 𝘁𝗵𝗲 𝗪𝗶𝗻𝘀

Recognizing your small achievements keeps you motivated and makes it easier to follow through the next day.

A great way to make mornings easier: a breakfast that actually works for your goals. Want my 𝑩𝒖𝒊𝒍𝒅 𝒂 𝑩𝒆𝒕𝒕𝒆𝒓 𝑩𝒓𝒆𝒂𝒌𝒇𝒂𝒔𝒕 𝒈𝒖𝒊𝒅𝒆 𝒇𝒐𝒓 𝒎𝒆𝒏𝒐𝒑𝒂𝒖𝒔𝒆 to go with this?

DM me the word “YUM” and I’ll send it your way.

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.

Address

41 Chelsea St NW
Calgary, AB

Opening Hours

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.