OPC Move & Thrive

#𝐇𝐨𝐭𝐟𝐥𝐚𝐬𝐡𝐞𝐬 𝐠𝐞𝐭 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧.

Blood pressure often does not.

And that matters.

For women in midlife, menopause is not only about symptoms you can feel in the moment.

It is also a season where women deserve to pay closer attention to the health markers that may quietly change in the background.

Blood pressure.
Stress load.
Sleep quality.
Pain.
Recovery.
Movement tolerance.
Energy.
Heart health.

This is not about fear.

It is about awareness.

It is about asking better questions.

It is about understanding that the midlife body may be carrying more pressure than people realize.

That is why I created:

𝐓𝐡𝐞 𝐌𝐢𝐝𝐥𝐢𝐟𝐞 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐑𝐞𝐬𝐞𝐭™
A free online workshop after the May long weekend.

We’ll talk about how menopause, stress, pain, blood pressure, mobility, and daily function can connect and how to begin supporting the body with more care.

Comment PRESSURE and I’ll send you the free registration link.

𝐅𝐨𝐫 𝐦𝐚𝐧𝐲 𝐰𝐨𝐦𝐞𝐧 𝐢𝐧 𝐦𝐢𝐝𝐥𝐢𝐟𝐞, 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐦𝐚𝐲 𝐛𝐞𝐜𝐨𝐦𝐞 𝐜𝐨𝐧𝐟𝐮𝐬𝐢𝐧𝐠.

You know movement matters.

But your body may also feel:

▪ sore
▪ stiff
▪ tired
▪ tense
▪ guarded
▪ less confident
▪ more reactive than it used to be

And when that happens, the usual advice to “just exercise more” can feel frustrating.

Because sometimes the body does not need more pressure.

Sometimes it needs a safer starting point.

✅Gentle mobility.
✅Better breathing.
✅Functional strength.
✅Pelvic floor awareness.

A plan that respects pain, stress, and energy.

That is exactly what I’ll be talking about in my free workshop:

𝐓𝐡𝐞 𝐌𝐢𝐝𝐥𝐢𝐟𝐞 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐑𝐞𝐬𝐞𝐭™

Comment RESET and I’ll send you the free workshop link.

Are you in and feeling unsure what exercise is actually safe for your body right now?

Maybe you feel stiffer than before.
Maybe your joints ache more.
Maybe your energy feels unpredictable.
Maybe you want to move, but you’re worried about doing the wrong thing.

I’m opening a small number of 𝐅𝐑𝐄𝐄 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐂𝐥𝐚𝐫𝐢𝐭𝐲 𝐂𝐚𝐥𝐥𝐬™ for the rest of May.

These are 15-minute calls where we look at what feels hardest right now and identify one simple next movement step that fits your body, symptoms, and real life.

This is not a generic fitness consult.

It’s a gentle starting point for women who want to rebuild trust in their body during menopause.

Comment CLARITY or send me a message and I’ll send you the booking link.

The menopause conversation most people are not having?

Pressure.

Pressure in the body.
Pressure in the mind.
Pressure in the joints.
Pressure in the pelvic floor.
Pressure around blood pressure, sleep, pain, energy, and trying to keep going like nothing has changed.

That is why I’m hosting a free workshop after the May long weekend:

𝐓𝐡𝐞 𝐌𝐢𝐝𝐥𝐢𝐟𝐞 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐑𝐞𝐬𝐞𝐭™
𝘏𝘰𝘸 𝘔𝘦𝘯𝘰𝘱𝘢𝘶𝘴𝘦, 𝘚𝘵𝘳𝘦𝘴𝘴, 𝘗𝘢𝘪𝘯 & 𝘉𝘭𝘰𝘰𝘥 𝘗𝘳𝘦𝘴𝘴𝘶𝘳𝘦 𝘊𝘢𝘯 𝘊𝘰𝘭𝘭𝘪𝘥𝘦 𝘢𝘯𝘥 𝘞𝘩𝘢𝘵 𝘵𝘰 𝘋𝘰 𝘉𝘦𝘧𝘰𝘳𝘦 𝘠𝘰𝘶𝘳 𝘉𝘰𝘥𝘺 𝘍𝘰𝘳𝘤𝘦𝘴 𝘠𝘰𝘶 𝘵𝘰 𝘚𝘭𝘰𝘸 𝘋𝘰𝘸𝘯

This is not a bootcamp.
This is not a hormone lecture.
This is not another “just exercise more” conversation.

This is a practical workshop for women in peri/menopause or post-menopause who feel sore, stiff, tired, tense, overwhelmed, or unsure how to safely support their body again.

We’ll talk about:

▪ why midlife symptoms can feel layered
▪ how stress and pain can affect movement
▪ why blood pressure and heart health deserve attention in menopause
▪ how breath, mobility, pelvic floor awareness, and gentle strength can help your body feel safer
▪ why the goal is not to push harder, but to build capacity

As a male Licensed Menopause Champion, I know my role is not to pretend I have lived this experience.

My role is to listen, support, and bring a different kind of rehab-informed menopause conversation forward.

Comment RESET if you want the workshop details.

𝐅𝐢𝐛𝐫𝐨𝐦𝐲𝐚𝐥𝐠𝐢𝐚 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐃𝐚𝐲 𝐰𝐚𝐬 𝐲𝐞𝐬𝐭𝐞𝐫𝐝𝐚𝐲 - 𝐛𝐮𝐭 𝐟𝐨𝐫 𝐦𝐚𝐧𝐲 𝐰𝐨𝐦𝐞𝐧, 𝐭𝐡𝐞 𝐩𝐚𝐢𝐧 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐟𝐨𝐥𝐥𝐨𝐰 𝐚 𝐜𝐚𝐥𝐞𝐧𝐝𝐚𝐫.

For many women in midlife, pain is not simple.

It may be connected to sleep.
Stress.
Hormone changes.
Old injuries.
Inflammation.
Fibromyalgia.
Autoimmune conditions.
Or years of being told to push through.

And this is where I think the menopause conversation needs more care.

Because if a woman is sore, exhausted, tense, and overwhelmed, the answer is not always to push harder.

Sometimes the body needs to feel safe first.

Gentle movement.
Better breathing.
Mobility that does not feel threatening.
Strength that starts where the body is today.
A plan that respects pain, stress, and energy.

That is the kind of conversation I want to bring into menopause support.

Your body is not be broken.
It may be under pressure.

I’ll be hosting a free workshop after the May long weekend called:

𝐓𝐡𝐞 𝐌𝐢𝐝𝐥𝐢𝐟𝐞 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐑𝐞𝐬𝐞𝐭™
𝐻𝑜𝑤 𝑀𝑒𝑛𝑜𝑝𝑎𝑢𝑠𝑒, 𝑆𝑡𝑟𝑒𝑠𝑠, 𝑃𝑎𝑖𝑛 & 𝐵𝑙𝑜𝑜𝑑 𝑃𝑟𝑒𝑠𝑠𝑢𝑟𝑒 𝐶𝑎𝑛 𝐶𝑜𝑙𝑙𝑖𝑑𝑒 𝑎𝑛𝑑 𝑊ℎ𝑎𝑡 𝑡𝑜 𝐷𝑜 𝐵𝑒𝑓𝑜𝑟𝑒 𝑌𝑜𝑢𝑟 𝐵𝑜𝑑𝑦 𝐹𝑜𝑟𝑐𝑒𝑠 𝑌𝑜𝑢 𝑡𝑜 𝑆𝑙𝑜𝑤 𝐷𝑜𝑤𝑛

Comment GENTLE if you want the details when they’re ready.

I’ve been quiet here since April 22nd … but I don’t want to stay quiet about this.

𝐌𝐚𝐲 𝐢𝐬 𝐩𝐚𝐜𝐤𝐞𝐝 𝐰𝐢𝐭𝐡 𝐡𝐞𝐚𝐥𝐭𝐡 𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐭𝐡𝐞𝐦𝐞𝐬.

✅Mental health.
✅Hypertension.
✅Fibromyalgia.
✅Lupus.
✅MS.
✅Ovarian cancer.
✅Skin cancer.
✅Celiac disease.

And here’s what I keep thinking:

For many women in peri/menopause, health does not show up as one simple issue.

It shows up in layers.

Pressure in the body.

Pressure in the mind.

Pressure in the joints.

Pressure around sleep, pain, energy, blood pressure, pelvic health, and trying to keep functioning like nothing has changed.

As a male Licensed Menopause Champion, I know my role is not to pretend I’ve lived this experience.

My role is to listen, learn, support, and bring a different kind of movement, rehab-informed, and health-lifestyle conversation into the menopause space.

So for the rest of May, I’m going to be talking about what I call midlife pressure - how stress, pain, hormones, blood pressure, mobility, and daily function can all connect.

I’ll also be hosting a free workshop after the May long weekend:

𝗧𝗵𝗲 𝗠𝗶𝗱𝗹𝗶𝗳𝗲 𝗣𝗿𝗲𝘀𝘀𝘂𝗿𝗲 𝗥𝗲𝘀𝗲𝘁™
How Menopause, Stress, Pain & Blood Pressure Can Collide and What to Do Before Your Body Forces You to Slow Down

Because your is not be broken.

It may be under pressure.

Comment "PRESSURE" if you want the details when they’re ready.

𝐏𝐥𝐚𝐭𝐞𝐚𝐮𝐞𝐝? 𝐇𝐞𝐫𝐞’𝐬 𝐖𝐡𝐚𝐭 𝐘𝐨𝐮 𝐍𝐞𝐞𝐝 𝐭𝐨 𝐊𝐧𝐨𝐰 𝐭𝐨 𝐊𝐞𝐞𝐩 𝐌𝐨𝐯𝐢𝐧𝐠 𝐅𝐨𝐫𝐰𝐚𝐫𝐝!

The frustrating truth about progress? It’s not a straight line.

Plateaus are normal, especially during menopause, and they usually mean your body has adapted to what you’ve been doing.

Here’s why plateaus happen:
• A smaller or fitter body needs fewer calories.
• Workouts that once felt challenging start to feel easier.
• Recovery, sleep, and stress management become even more critical.

So, how can you move past a plateau without burning yourself out?

Here are three strategies to help:

1. 𝐷𝑜𝑢𝑏𝑙𝑒 𝐶ℎ𝑒𝑐𝑘 𝑌𝑜𝑢𝑟 𝑁𝑢𝑡𝑟𝑖𝑡𝑖𝑜𝑛

You can’t outwork a plateau. Focus on consistency over perfection. Small adjustments in your portion sizes or meal composition can foster progress without making you feel deprived.

2. 𝐶ℎ𝑎𝑛𝑔𝑒 𝑌𝑜𝑢𝑟 𝑊𝑜𝑟𝑘𝑜𝑢𝑡𝑠, 𝑁𝑜𝑡 𝑌𝑜𝑢𝑟 𝑆𝑐ℎ𝑒𝑑𝑢𝑙𝑒

Your body adapts quickly to familiar routines.
Challenge yourself by:
• Swapping exercises or rep ranges to keep your muscles guessing.
• Adjusting the intensity or rest times.
• Trying supersets or circuits for a few weeks to introduce new stimuli.

3. 𝑃𝑎𝑦 𝐴𝑡𝑡𝑒𝑛𝑡𝑖𝑜𝑛 𝑡𝑜 𝑅𝑒𝑐𝑜𝑣𝑒𝑟𝑦 & 𝐷𝑎𝑖𝑙𝑦 𝑀𝑜𝑣𝑒𝑚𝑒𝑛𝑡

This often-overlooked aspect is crucial. Make sure to:
• Prioritize sleep whenever possible.
• Manage stress with realistic tools like meditation or light activity.
• Increase your daily movement through simple actions like standing more or taking short walks.

Pick one area to focus on this week:
nutrition, workouts, or recovery & daily movement. Mix it up and keep it manageable!

If you want my Quick Guide to Beating Plateaus to keep the results coming, just DM me the word “PLATEAU” and I’ll get it to you ASAP!

𝐁𝐨𝐨𝐬𝐭 𝐘𝐨𝐮𝐫 𝐄𝐧𝐞𝐫𝐠𝐲: 𝟑 𝐌𝐨𝐫𝐧𝐢𝐧𝐠 𝐇𝐚𝐛𝐢𝐭𝐬 𝐟𝐨𝐫 #𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐒𝐮𝐜𝐜𝐞𝐬𝐬

Feeling hungry before lunch? Nodding off at 1 p.m.? Tempted to skip your workout later in the day?

Try these three powerful habits before 11 a.m. (They each take less than 10 minutes!)

1. Get Sunlight ASAP
Natural light early in the day regulates your body clock, boosts focus, and helps you sleep better at night.
→ Take a moment to walk outside or sit near a window to soak up those rays.

2. Eat Protein First
Most people kick off their day with caffeine and carbs, only to crash later. Instead, start with:
→ Eggs and veggies
→ Greek yogurt with berries
→ A smoothie with protein powder
You'll feel fuller and more energized for hours!

3. Move a Little
This isn’t just about burning calories; it’s about waking up your body and boosting energy naturally.
→ Try a quick 10-minute walk, do some gentle stretches, or dance around your kitchen!

✨ Here’s a challenge for you: Pick one of these three habits to focus on this week. Small, repeatable actions lead to meaningful results over time.

Want more energy and better focus by lunchtime? Start with your morning!

Share this with a friend who might need a morning boost or “like” if you try this and it works for you!

𝗕𝗿𝗲𝗮𝗸 𝗧𝗵𝗿𝗼𝘂𝗴𝗵 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲 𝗣𝗹𝗮𝘁𝗲𝗮𝘂𝘀: 𝗚𝗿𝗮𝗯 𝗬𝗼𝘂𝗿 𝗙𝗥𝗘𝗘 𝗚𝘂𝗶𝗱𝗲 & 𝗥𝗲𝗰𝗹𝗮𝗶𝗺 𝗬𝗼𝘂𝗿 𝗖𝗼𝗻𝗳𝗶𝗱𝗲𝗻𝗰𝗲!

Progress stalled? This cheat sheet can help.

Have you ever felt like you're doing everything right ...

✅ You’re working out
✅ You’re eating healthy
✅ You’re being consistent

… but suddenly your results just stop?

😣 That frustrating “plateau” feeling hits almost most people, in some way, at some point, and when it does, it can feel like your body is just DONE.

But here’s the good news:

A plateau is a sign you’ve been working hard … and that it’s time to level up!

That’s exactly why I put together a FREE resource for you:

👉 “𝐋𝐞𝐯𝐞𝐥 𝐔𝐩: 𝐐𝐮𝐢𝐜𝐤 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐁𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐓𝐡𝐫𝐨𝐮𝐠𝐡 𝐌𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞 𝐏𝐥𝐚𝐭𝐞𝐚𝐮𝐬”

Inside, you’ll discover strategies specifically designed for women navigating the challenges of perimenopause and menopause. This guide offers:

✔️ Insight into why plateaus happen during this transition
✔️ The most common pitfalls that can stall your progress, especially related to hormonal shifts
✔️ 11 tailored techniques to help you regain momentum and achieve your goals again

Whether your goal is to wake up refreshed, confidently engage in activities, or feel empowered and in control of your body, this guide will help you figure out your next step with confidence.

Women embracing their menopause journey especially love how easy it is to scan and apply just one or two tweaks, allowing them to overcome feelings of frustration without guesswork or feeling overwhelmed.

And …

You won’t have to resort to spending hours doing cardio every week to get back on track.

DM me "LEVEL UP" to grab your FREE guide.

To your health,
Francois, 𝐿𝑖𝑐𝑒𝑛𝑠𝑒𝑑 𝑀𝑒𝑛𝑜𝑝𝑎𝑢𝑠𝑒 𝐶ℎ𝑎𝑚𝑝𝑖𝑜𝑛 | 𝐶𝑒𝑟𝑡𝑖𝑓𝑖𝑒𝑑 𝑀𝑒𝑑𝑖𝑐𝑎𝑙 𝐸𝑥𝑒𝑟𝑐𝑖𝑠𝑒 𝑆𝑝𝑒𝑐𝑖𝑎𝑙𝑖𝑠𝑡

𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐘𝐨𝐮𝐫 𝐏𝐥𝐚𝐭𝐞: 𝐐𝐮𝐢𝐜𝐤 𝐀𝐝𝐝-𝐎𝐧𝐬 𝐟𝐨𝐫 𝐇𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐄𝐚𝐭𝐢𝐧𝐠!

Want to eat healthier without giving up everything you enjoy? Here’s one way to switch it up!

It’s a lot more fun to ADD things to your meals instead of constantly SUBTRACTing. Adding these nutrition boosters can enhance your meals, making them healthier and more satisfying.

Try incorporating:
🥬 Fiber → Helps digestion & keeps you feeling full.
🍳 Protein → Reduces cravings and stabilizes energy.
🥑 Healthy Fats → Provides lasting energy and satisfaction.

Here are some example few easy upgrades for meals you already love:

TACOS:
→ Add shredded cabbage or leafy greens.
→ Mix tortillas with lettuce wraps for extra volume.

PASTA:
→ Stir in sautéed veggies for added nutrients.
→ Incorporate protein like chicken, tofu, or beans.

BREAKFAST:
→ Top your oats with berries or chia seeds.
→ Swap sugary cereals for Greek yogurt instead.

These simple swaps don’t take away the joy of eating; over time, they can pave the way for even more healthy choices. When your meals are satisfying and energizing, it’s easier to stay consistent.

Try this: Pick one go-to meal this week and add ONE of these:

✅ More protein
✅ More fiber
✅ A veggie
✅ A healthy fat

Save this post for later and follow me for more strategies to feel your best!