Studio Wanjira

Studio Wanjira My passion is to help people enjoy better health through safe, effective and non-invasive therapies.
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Online Menopause Coaching, Strength Training and Conditioning, Kettlebell training, Menopause Nutrition, Yoga classes/ In office Massage Therapy, Reflexology, Reiki, Aromatherapy I am a firm believer in the body's capacity to heal itself through the application of natural therapies and remedies. I am a certified Reflexologist, a member of RAC (Reflexology Association of Canada), a Reiki practitioner, a Massage Therapist, a member of FQM, an Aromatherapist, a Fitness Trainer, and a Yoga instructor. My quest for natural remedies has been the driving force behind all the research and courses that I have taken on alternative health care. I apply all my knowledge and skills to the best benefit of my clients.

These Baked Protein Pumpkin Pie Bites taste like fall in a bite, but with enough protein and fiber to keep you satisfied...
11/15/2025

These Baked Protein Pumpkin Pie Bites taste like fall in a bite, but with enough protein and fiber to keep you satisfied.

They’re quick to make, freezer-friendly, and perfect for snacks, dessert, or even breakfast on the go!

Baked Protein Pumpkin Pie Bites
(Makes 12)

1 cup (240 g) canned pumpkin purée
1 cup (100 g) oat flour or blended oats
½ cup (50 g) vanilla protein powder
¼ cup (60 g) almond butter or peanut butter
2 Tbsp maple syrup or honey
1 tsp pumpkin pie spice
½ tsp cinnamon
1 tsp baking powder
Pinch of salt

Preheat your oven to 350°F (175°C) and line a muffin tin with muffin liners or lightly mist with baking spray.

Mix all ingredients in a bowl until smooth and evenly combined.

Divide batter into 12 mini muffin cups.

Bake for 15-18 minutes, or until a toothpick comes out clean. Let cool for 10 minutes before removing from pan.

Nutrition (per bite, approx.): Calories: 95 | Fat: 3.5 g | Carbs: 11 g | Fiber: 3 g | Protein: 6 g

Save this recipe and tag me if you try them!
AND… if you’re battling cravings, I have your back! Comment “CRAVINGS” below and we can see if we can work together. 👇

Get • Keeping the theme of lowering inflammation in menopause…..⁣⁣💫You can control — and even reverse — inflammation t...
11/13/2025

Get • Keeping the theme of lowering inflammation in menopause…..⁣
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💫You can control — and even reverse — inflammation through a healthy, anti-inflammatory diet and lifestyle utilizing these top 5 tips below: ⁣
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1. Load Up On Anti-Inflammatory foods such as ⁣
fruits and veggies rich in natural antioxidants and polyphenols: protective compounds present in plants, such as blueberries, apples, and leafy greens.Foods containing omega-3 fatty acids like cold-water fish, such as salmon and tuna, and tofu, walnuts, flax seeds, and chia seeds. ⁣
Also celery, blueberries, garlic, olive oil, tea, and some spices (ginger, rosemary, and turmeric).⁣
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🚫Cut out inflammatory foods such as processed meats and trans fats, such as margarine, corn oil, high fructose corn syrup, deep-fried foods, artificial colors, artificial flavors, and most processed foods.⁣
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🏋🏻‍♀️In menopause, to avoid osteoporosis and sarcopenia (loss of bone and muscle mass with age respectively), and decrease inflammation, make time for 3 to 4 sessions of weight or resistance training per week, daily walks and a few cardio sessions ⁣
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💫To keep the gut biome healthy, try to incorporate fermented foods such as tofu, sauerkraut, miso, or kimchi.⁣
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🧘Manage stress as it contributes to inflammation through elevated cortisol levels. Use meditation, yoga, biofeedback, guided imagery, journaling, exercise. ⁣
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What will you be adding to your tool kit today? Let me know in the comments⁣
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11/13/2025

This week, I felt proud of myself for getting through a busy, stressful week without missing a workout.

It reminded me that small commitments add up to big results.

Now I don’t have to start over Monday feeling frustrated with myself.

Instead, I get to build on the progress I’ve already made.

These little wins aren’t super flashy, but they stack up over time in a big way…

And sometimes, I think we health-focused women” forget that!

What’s something you’re proud of this week? Drop it in the comments 👇

Today, on this Remembrance Day, we pause to honor the bravery and sacrifice of those who served, and those who continue ...
11/11/2025

Today, on this Remembrance Day, we pause to honor the bravery and sacrifice of those who served, and those who continue to serve. We remember, with gratitude, the freedoms their courage has protected. 🇨🇦❤️

Most of us don’t need more things to do in the morning…What we need is a more effective wind-down strategy.Try this 5-st...
11/11/2025

Most of us don’t need more things to do in the morning…

What we need is a more effective wind-down strategy.

Try this 5-step nighttime routine and notice how different your energy feels tomorrow.

Save this post and follow me for more strategies for women in menopause struggling to find time for self-care.

So menopausal symptoms may be driven by nutritional deficiencies.-Check this post to see if you are getting all the righ...
11/09/2025

So menopausal symptoms may be driven by nutritional deficiencies.
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Check this post to see if you are getting all the right nutrients.
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🗣️share this post, save it for easy access 📌And follow me for more tips on menopause health.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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3608 SAINT-CHARLES Boulevard
Kirkland, QC
H9H3C3

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Wednesday 9am - 5pm
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Thursday 9am - 5pm
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My passion is to help people enjoy better health through safe, effective and non-invasive therapies. I am a firm believer in the body's capacity to heal itself through the application of natural therapies and remedies. I am a certified Reflexologist, a member of RAC (Reflexology Association of Canada), a Reiki practitioner, a Massage Therapist, a member of FQM, an Aromatherapist, a Fitness Trainer, and a Yoga educator. My quest for natural remedies has been the driving force behind all the research and courses that I have taken on alternative health care. I apply all my knowledge and skills to the best benefit of my clients.