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.

Happy Valentine’s Day from Studio Wanjira/Menopause Reframed Coaching ❤️Whether you're spending the day with loved ones,...
02/14/2026

Happy Valentine’s Day from Studio Wanjira/Menopause Reframed Coaching ❤️

Whether you're spending the day with loved ones, flying solo, or showing yourself some well-deserved care, we hope you take a moment to celebrate the things (and people!) that make you feel your best.

If you are a woman in peri or post menopause who wants to feel stronger, improve your endurance, and protect your heart ...
02/14/2026

If you are a woman in peri or post menopause who wants to feel stronger, improve your endurance, and protect your heart health...

Ever wonder how your cardio fitness stacks up, even if it’s just against your own baseline?

This 3-minute step test is a simple, at-home method to measure it.

Here’s how to do the test:

🦵 Grab a 12-inch (30.5 cm) step, bench, or sturdy box
🥁 Set a metronome app to 96 beats per minute
⏱ Step to the beat for 3 minutes
→ Up with your right foot, then up with your left
→ Down with your right, then down with your left
🔁 Switch lead legs at the halfway point (90 seconds)

When time’s up, sit down immediately and:
✅ If you’re counting manually, start counting your heart rate at a pulse point for exactly 1 minute
✅ If you’re using a heart rate monitor, record your heart rate at exactly one minute after sitting down.

Then check the chart in this post to see where you land.

The lower your heart rate after exercise, the stronger your recovery response, and that’s a great sign of cardiovascular fitness.

Want to build better recovery, increase endurance, and follow workouts that actually support your heart and hormones?

📥 DM me the word MENO and I’ll show you the exact plan I use with clients who want real progress without punishing workouts.

💾 Save this post to retest each month and track your progress over time.

👯♀️ Tag a friend and make it a mini challenge together.

✨Your body needs a steady supply of protein all day long, but it’s especially important to get enough in the morning. Ge...
02/12/2026

✨Your body needs a steady supply of protein all day long, but it’s especially important to get enough in the morning. Getting enough protein in the morning is like filling up your gas tank before a long trip. Increasing the amount of protein in your diet even slightly, from 18 to 20 percent of your total calories for the day, can help improve the quality of food choices you make throughout the day.⁣
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🥚🍳Protein is also SUPER important for muscle strength and repair, and SUPER important for keep your blood sugar at optimal levels. Protein also supplies the body with amino acids needed for the production of numerous important hormones.⁣
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One of the most common things I hear from clients women in their 40s and 50s who are battling hormonal swings sounds lik...
02/12/2026

One of the most common things I hear from clients women in their 40s and 50s who are battling hormonal swings sounds like this:
“I know being active would help me sleep better, but I’m too tired.”

It’s so frustrating.

You’re tired, so you’re less active, and then you don’t sleep well because you haven’t actually DONE much physically during the day to feel tired!

And around it goes.

If this sounds familiar, try this:
✅ A 10-minute walk after lunch
✅ Light stretching in the evening
✅ Strength workouts that don’t leave you wrecked the next day

That’s how you break the cycle.

📥 Want more specifics? DM me READY if you’re ready to reset your energy without burning yourself out.

Time to get your loved ones some gifts
02/10/2026

Time to get your loved ones some gifts

Protein is one of the three macronutrients that our bodies use most. ⁣⁣✨It is especially important in menopause. The me...
02/10/2026

Protein is one of the three macronutrients that our bodies use most. ⁣
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✨It is especially important in menopause. The menopausal body does have a harder time utilizing protein. This is primarily due to hormonal changes during menopause, which can lead to a decrease in muscle mass and a greater need for protein to maintain it.⁣
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✨Protein is made up of components called amino acids. There are 22 amino acids, nine of which are considered essential because they can’t be produced by your body and must be obtained from your diet. ⁣
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✨Amino acids, are essential for bodily functions such as repairing cells, making new ones, and supporting metabolism.⁣
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👉🏿Plant-based protein sources contain a less optimal amino acid profile than animal protein sources. This makes it important to eat a variety of these plant-based foods throughout the day in order to meet the body’s protein requirements, especially if you are following a strict vegetarian or vegan diet.⁣
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Good sources of protein: ⁣
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👉🏿Animal-Based Protein Sources:🥩🍗🍖⁣
Lean Meats: Chicken, turkey, beef, and pork (especially lean cuts). ⁣
Fish and Seafood: Salmon, tuna, halibut, and other seafood. ⁣
Eggs: A complete protein source, meaning they contain all essential amino acids. ⁣
Dairy: Milk, yogurt, and cheese (especially Greek yogurt). ⁣
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👉🏿Plant-Based Protein Sources: 🫘🫛⁣
Nuts and Seeds: Almonds, peanuts, chia seeds, and flax seeds.⁣
Legumes: Beans, peas, lentils, and edamame.⁣
Soy Products: Tofu, tempeh, and soy milk.⁣
Grains: Quinoa, oatmeal, and other whole grains. ⁣
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💫Include protein at every meal: This helps with satiety and muscle building. ⁣
💫Combine plant-based proteins: If you’re not eating animal products, mix different legumes, nuts, and seeds to ensure you get all essential amino acids.⁣
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How much protein are you getting a day? ⁣
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If you are a woman in peri or Post menopause trying to balance your hormones, beat fatigue, and feel better in your body...
02/10/2026

If you are a woman in peri or Post menopause trying to balance your hormones, beat fatigue, and feel better in your body … your kitchen could be secretly sabotaging your progress.

Even healthy-looking foods can sneak in ingredients that raise stress hormones, interfere with hunger cues, and drain your energy.

Here are 4 common offenders to check for:
1️⃣ Refined seed oils like soybean & canola
2️⃣ Added sugars in protein bars, sauces, and even 'healthy' cereals
3️⃣ Ultra-processed 'diet' foods with artificial sweeteners
4️⃣ Plastics, receipts, and nonstick pans that contain hormone-disrupting chemicals

Small changes matter… and they add up fast!

DM me the word READY and I’ll send you my quick-start hormone support checklist to help you take control of your results from the inside out.

📌 Save this post to check your pantry later.
👉 Share it with someone who’s making healthy changes, too.

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3608 SAINT-CHARLES Boulevard
Kirkland, QC
H9H3C3

Opening Hours

Tuesday 9am - 5pm
6pm - 7pm
Wednesday 9am - 5pm
6pm - 7pm
Thursday 9am - 5pm
6pm - 7pm
Friday 9am - 5pm
6pm - 7pm
Saturday 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.