Mel Fick - The Mind To Move

I received the most beautiful gift this weekend, the kind that reminded me why I love teaching so much!

This past weekend I was home for the weekend (Norfolk County) and decided for old times sake to teach a beach yoga class in Long Point, something I haven’t done in almost 5 years.

It felt so good to be out there teaching an in person class again (I’ve taught in person fitness classes since moving, but only virtual yoga).

It was a small class, but one of the students was one of the first to join my beach yoga classes back in 2018, and we got to know each other and she shared wisdom with me, and I shared some with her.

After our class this weekend while we all sat and talked, enjoying the beautiful beach morning.
she shared that she had written a book about her journey through burnout, and in finding joy.
and that since I had been part of that journey (the big gift in my opinion- hearing that I had helped someone or my teaching impacted their life is heart warming), and was gifting me a copy of the book (the second part of the gift).

This was a highlight in my time teaching so far!!



Thank you Kim for these beautiful gifts!

Hey Norfolk friends
What if I taught a morning beach yoga class in long point next Saturday (Aug 10th) morning for ol’ time sake….would you be interested in joining?

Let me know in the comments, and if there’s enough ppl I’ll set something up.

Yup - you read that right, Bestie. 💜✨️


Next week we are hosing a Virtual Open House Event and you're invited!

Join us and get a FREE week of self-love & joyful movement from June 17-23, 2024!

Sign up for an Open House pass and you'll receive free access to try out any of our live fitness classes, the videos in our On Demand Library, our weekly group coaching call and Love & Learn workshop!

🥰No purchase necessary and no strings attached. Just a chance to dip your toe in the water and see what we are all about. 🥰

You can experience the magic of Loyobo for yourself!

I hope you join us (and feel free to invite a friend!)

Get your Open House pass here: https://momence.com/m/214363

I've seen so many people selling those pyramid scheme (not regulated by food and drug) supplements and elixirs lately, that I had to say something.

PLEASE BEWARE!!

They make cure all claims while being basic (yet un regulated so not necessarily quality controlled) vitamins and supplements.

Here are some things you should know:

1. Have you ever wondered by your moms friends daughter is selling blah blah blah product when they aren't a health professional, or why you cant get it in stores?

Simple answer:
Because these products didn't not pass food and drug testing requirements.
This means these products can lack consistency in potency, quality, and other health standards.

2. Because they aren't regulated and don't have a DIN (Drug Identification number) they also are forced to follow pricing standards.

This means- they can over charge for low quality products.

I creeped one product someone I know is selling and based on the ingredients you could buy higher potency regulated products at the pharmacy or health food stores for $30 less than this company was selling them for.

3. Since they are being sold by non-medical professionals they don't know to check for drug interactions, or the dangers of pairing certain supplements.

Before taking supplements you need to talk to a doc, pharmacist, nutritionist to prevent the supplement from doing more harm than good.

Menopause decreases hormone levels, which can cause an imbalance in the bodies hydration and electrolyte levels. Electrolytes are important for maintaining hydration and proper bodily function, so their depletion can cause dehydration in menopausal women.

Add in night sweats, loss of thirst, hot flash sweats, and more frequent urination and you could be having increased symptoms due to dehydration.

Dehydration can increase the chances of brain fog, fatigue, headache, dry skin, joint aches, bladder issues, vaginal dryness & irritation, acne, constipation, worsened hot & cold flashes

How to increase your hydration?
carry a water bottle with you and track your water throughout the day.
Add more hydrating fruits and veg to your diet
Can’t just drink water: try adding decaf herbal teas, water with fruit or coconut water to your days.
Hormone replacement therapies have also been shown to help increase our bodies ability to stay hydrated (talk to your doc if you think this may be an option for you).

🍷

I have been diving into the world of Perimenopause/Menopause medical journals and research, and webinars over the last 6 months as I have been dealing with the effects in my own body.

Combined with an autoimmune disease that can cause muscle loss and a sedentary job over the past 6 months I have lost approximately 10lbs of muscle mass throughout my body.

Have been experiencing constant fatigue and an overall feeling of weakness and lack of endurance.

I’m not normally one to push supplements, but the journals and articles I have read recently about the effects that creatine can have on a woman’s body as she goes through these changes was incredibly consistent with minimal side effects or downfalls.

As a previous creatine user I have seen its benefits in body conditioning, so I am looking forward to adding it back into my daily routine.

a few people asked what I am using- I ordered Thorne Unflavoured Creatine Powder
https://www.thorne.com/products/dp/cdn-creatine

During perimenopause we can begin consistently losing muscle mass.

What does this mean?
Weakness, increased risk or pain and injury, limited mobility, increased risk of falls, diminishing independent living, high tended risk of other diseases and conditions.

What can you do?
Regular & consistent strength training starting in your 30’s.
Just because we are at risk of losing muscle doesn’t me we have to, we can fight these stats and stay strong and active well into our later lives.

Need guidance, or a program?
Reach out to me, I’m always happy to help!!

This weekend I had a few hours of pure body hate & self shaming after seeing myself in less than forgiving front and rear view change room mirror.
After 6 months of perimenaupause & contraceptive body changes.

And then I reached out to my best friend with full intention to bitch…but instead reminded to find movement forward and we conversation on steps forward to help each other make changes.

We are all human, and humans are community based creatures.
And it is within these communities we can problem solve, find support, inspiration, and solve problems!

Two things:

1. Look closely at the people around you, are they supporting your future, or helping you wallow and make excuses for yesterday?
Find people who help you be the best of you, those who openly communicate, speak from a place of love and caring, and have a growth mindset.

2. We don’t talk about mid life body changes in women enough.
Perimenopause starts anytime after 35 (commonly early to mid 40’s for most).
During perimenopause research how found that most women lose approx 10% of their muscle mass.
Fatigue, and muscle and joint weakness can cause women to be less active during this time, increasing muscle loss and fat gain.
This is not a time to shame our bodies but to focus on healing, moving and preparing for a longer and stronger future!!

Want to add yoga to your health & wellness routine?

Join me Wednesday evenings at 7:30pm
Through https://www.loyobofit.com/ or the booking link below 👇

https://MelFickWellness.as.me/

Also follow

💊

Starting next week: Weekly Evening Yoga classes will be available through Loyobo FIT as well as through the regular booking link!
https://MelFickWellness.as.me/

Want more than just yoga online?
Loyobo is an incredible online platform offering fitness, yoga, mindfulness, cooking and dance classes, workshops, events, a video library and more!

Click the link below to learn more:
https://www.loyobofit.com/

Cliche this is 41 post.

But here it is:
This morning I had a brownie for breakfast, and then made a pot of chicken soup.

Im not wearing pants in this pic because I had a relaxing hot bath, but nicked my knee shaving.

I lost a job this year that caused me so much stress, but found one with amazing bosses & coworkers.

I workout, do breath-work, practice yoga and work on mobility, but don’t have a 6 pack, have cellulite and tight joints.

Balance- nothing is perfect, nothing is all bad.

Health & wellness looks different for all of us.

Life is not linear, it is a series of waves!

This is 41.

I may not be a fan of New Years Resolutions, primarily because studies have shown that over 75% of them fail.

However, a new year is a new beginning for a lot of people and feels like a fresh start.
And I’m not one to tell someone not to do it, but I will be here to offer support!

These slides offer some support if you are going to embark on a resolution.

One I missed that can have a huge impact on whether or not a goal succeeds is this:
Have a support system- connect with people who are going to support you (be your cheerleader, your encouragement, partner in this mission, voice of reason).
Have a friend(s), or coworker(s) or join a community to help you through the set backs and celebrate your victories!!

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# #2024

YOGA IS BACK NEXT WEEK!!!

https://MelFickWellness.as.me/

Want to move more, setting your New Years resolution to be healthier, move more, reduce pain, destress.....Start buy joining these weekly classes.

30 minutes to start taking better care of your body and mind!

No experience necessary, all levels welcome, bring the whole family, finish your day with gentle movement!!

Sign up today!
https://MelFickWellness.as.me/

Hi There
I made some updates to this page recently- cleared out some old outdated posts and gave things a clean up. And so I thought it might also be time to reintroduce myself for all of the new followers.

You already know this, but Im' Mel (Melissa).
I am a ACE certified Personal Trainer and 200hr certified Yoga Instructor.
I have worked in various aspects of the health and wellness industry for 20 years now: administration, customer service, teaching, training, PTA (physiotherapy assistant), sales, management...etc.

I have spent the majority of the past 4 years working with active agers, those with autoimmune diseases, and beginners in both yoga and fitness.

Why these demographics?
Because I am also in them- I was diagnosed with an autoimmune disease in my mid 30's and it caused me to have to change the way I approached my health and the way I workout.
When I hit 40 I started to enter perimenopause and noticed that combined with the autoimmune disease my muscles and joints were ageing and changing drastically and again I needed to make adjustments to my lifestyle and workouts.
With these changes came the calling to help others going through similar things, since then I have been taking courses and studying Seniors Fitness, the effects of hormones on women's bodies and muscles, and autoimmune diseases.

What do I teach: hatha, yin, seniors, and vinyasa yoga. personalised training programs, habit coaching, meditation and breathwork, HIIT/LIIT/COMBO classes training, balance and functional training and classes, active ageing/seniors training and classes, foundational/beginners yoga and strength training.

Want to know more or book in person or online (zoom based) training or classes?
Send me a message or email me at [email protected].

I was talking with a friend recently about an overhead squat and how they felt it in their whole body after....because well almost every lift is a full body move.

Think of the Deadlift:

You are finding the right center of gravity and proper placement of your feet and pressing them firmly to hold that position, activating the muscles in your feet and ankles.

You are holding your knees and thighs steady to keep your legs in the correct place throughout the lift.

Your hamstrings and glutes are activating to lift and lower in and out of the lift.

Your core muscles are activating to help you move smoothly, stay balances and if holding weights help you keep them in place throughout the movement.

Your upper back and shoulder are braced to help maintain the shape of your back and to help lift any weights you're holding.

Your arms are helping to keep the weights you may be holding steady, and you help you maintain your alignment.

A full body movement!!

Remember to slow down this Holiday season

We tend to put so much pressure on ourselves and the idea that the holidays need to be perfect and we need to do it ALL.

This puts a lot of pressure on not only ourselves but spreads that stress onto our loved ones, and ends up affecting the whole holiday experience.

All of this added stress doesn't just affect the morale of the holiday season, it also has negative effects on our body:
Muscle Tension
Sleep Disruption
Lack of Focus
Headaches
Digestive issues
Increased risk of heart disease (or aggravation of existing trouble)
High Blood Pressure
Weakened Immune System
Fatigue
Inflammation

How can you prevent Holiday stress?
Know that you don't have to do it all, and there is no such thing as perfection (the more you try to make it be, the less it will be):

Take time to stop, slow down, and breathe every day (meditation, breath work, yoga, singing, dancing, get out into nature)

Remember to move your body daily
(exercise helps reduce stress hormones)

Make proper sleep a priority (helps the body with proper function)

Hydrate (helps the body with proper function)

Set your list of priorities, and timelines and remove or delegate what isn't priority
Write down 3 things you are grateful for each day

Try to have fun, and enjoy the little imperfect things (your kids/grandkids will grow up fast, and won't remember if things were perfect, only how they felt)

See you at yoga tonight!!

Sign up here: https://MelFickWellness.as.me/

Only $6.00
(that’s less that a grande gingerbread latte at Starbucks)

Don’t forget to sign up for yoga this week!!

https://MelFickWellness.as.me/

You spoke, and I listened.

In a world where the price of everything has been going up, lets take one down....instead of $10.00 per online yoga class they will now be $6.00 per yoga class.

$6.00 for 30 minutes of gentle and fun movement.
$6.00 to release stiff and sore muscles.
$6.00 to learn stress relieving breath work practices.
$6.00 to take 30 minutes a day to focus on the health of your body.

That's a lot of $6.00 for 30 minutes.
(there's not a lot that you can get for $6.00 anymore, let your wellness be one of them)

Click here to sign up
https://MelFickWellness.as.me/

As the weather gets colder and it gets dark earlier, its difficult to leave the house for yoga or the gym once you get home in the evening.

But what if you could move your body, stretch and take some time to breathe from the comforts of your home?

I am offering 2- 30 min gentle yoga classes virtually per week!

$10 per class (and everyone in the house can join)

7:00pm- 7:30pm Tuesday and Thursday evenings.

Starting November 14th

sign up here (link also in my bio)

Mel Fick- Wellness Schedule your appointment online Mel Fick- Wellness

Life hack!!

My beloved Jade mat has seen better days, and needs to be replaced.

- but I don’t throw out old yoga mats!
I put them in my car, they are incredible to create tire grip in the snow or mud if your car gets stuck!!!

I am back to blogging!!

Check out my newest post- Why Living An Active Lifestyle Isn't Enough As We Age

An Active lifestyle is key in helping us stay mentally and physically healthy, but as we age we need to add in consistent mobility and strength training.
We need this to stay independent as we age, but also to continue living an active lifestyle.

Why Living an active Lifestyle isn't enough as we get older. One of the things I hear often as a health professional is "I have a very active lifestyle" This often follows a complaint about joint or muscle stiffness and soreness, or an injury. Living an active life is incredibly important, but when it comes to ageing, injury prevention, and strengthening it i...

Not a tip or prompt today.

A check in.

How do the things in your life effect your health over all?

🫥 Do you have a healthy work life balance?
🫥 Does you mood change for the worse the moment you enter your work, home, family or friends home?
🫥 Are your extracurricular activities benefit your way of living or create burnout?
🫥 Are the people in your life helping your mental and emotional health or hindering it?
🫥 Is your relationship with fitness increasing your overall health or damaging your mental and/or physical health.
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Is your life build for longevity of deep health or are you on the road to mental and physical health burnout.

What changes can you make?

Tip Tuesday
Journal prompt
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Write down the things you dislike about yourself?

Can you change them?
If no- scratch out.
If yes, are you willing to do what it takes to make those changes happen?

If no scratch out.

If yes:
What steps can you make in your daily life to start making those changes?
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Write down things you like about yourself.

Why do you like these things?

In what ways can you accentuate these things in your daily life?

These words didn’t have true meaning to me until my 30’s.

When I look back, I am so glad I did not become a personal trainer before this lesson.
Because I allowed myself to hate my body into change, and would have allowed and helped clients do the same.
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Here’s what I’ve learned about using self hate as your catalyst for change:

✨changing your body because you hate yourself, will not magically make the hate go away.
You will just hate yourself in a different body.

✨Hate breeds hate…you will find more and more to hate about yourself.

✨Your goals will often be incomplete, the self hate and negative self talk that goes with it will cause self sabotage.
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Making changes out of love for your future self love creates a life of growth.

That being said, self love isn’t the easiest in this day and age.
It takes:
🌙 Acceptance that your past is exactly that- the past.
🌙 Seeing your strengths and even many of your weaknesses as blessings.
🌙 Taking a good hard look at the people and influences in your life.
🌙 Gratitude, gratitude, gratitude!
🌙 And often times- getting professional help.

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#2022