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Group Reformer Pilates
Start with a $10 introductory session. Train with only two to four women and receive focused coaching in Woodbridge.
Need Help Choosing the Right Program?
Tell us about your goals, experience, and preferred training style?
Our team can help you explore Reformer Pilates, strength training, personal training, Clinical Pilates, Active Rehab, and other women’s fitness programs.
Sandra and I use supplements, and our trainers have their favourites too. But a personal favourite and a scientifically supported benefit aren’t always the same thing.
For women over 40, the priorities are supporting strength, protecting bone health and filling genuine nutritional gaps. These are ten options worth understanding—not a shopping list everyone needs to take.
Protein powder—whey or a complete plant blend: A convenient way to meet your protein needs and support muscle repair and growth alongside strength training.
Creatine monohydrate: Helps improve strength and repeated high-intensity exercise performance, supporting better training and muscle gains over time.
Vitamin D3: Helps your body absorb calcium and maintain bone health; Health Canada recommends a daily vitamin D supplement for adults aged 51 and older.
Calcium: Helps meet bone-health needs when food intake falls short—particularly relevant after menopause, when calcium requirements increase.
B-complex: Provides B vitamins that support normal energy metabolism, nerve function and red blood cell formation; most useful when intake is inadequate—it won’t automatically boost energy if your levels are already sufficient.
Magnesium: Supports normal muscle and nerve function; a supplement can help fill an intake gap, although better sleep isn’t guaranteed.
Omega-3—fish or algae oil: Provides EPA and DHA; these can lower triglycerides, but supplements aren’t automatically necessary for everyone.
Collagen peptides: Some specific formulations have shown benefits for bone density in postmenopausal women; collagen doesn’t replace a complete protein source for muscle building.
Zinc: Supports normal immune function and wound healing; supplementation is most useful when intake is inadequate, and excessive amounts can cause harm.
Turmeric/curcumin: May help some people with knee osteoarthritis symptoms, but findings remain preliminary and some enhanced-absorption products have been linked to liver injury.
What about the other supplements we use?
Vitamin C supports collagen formation and normal immune function, but many women can meet their needs through food. D3 and K2 are often combined, although evidence doesn’t establish that everyone taking D3 also needs K2. Berberine has medication interactions and insufficient evidence to recommend it routinely for weight loss. Glutamine has limited evidence for improving muscle growth or exercise performance in healthy adults.
Choose supplements around your needs, diet and medications with your pharmacist or healthcare provider. Food, training and preparation remain the foundation.
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