To order your copy of Bottom Up!,

email Melanie:

From Toes to Head:
The Many Reasons To
Stand Up and Move

The book costs $10.00 (or less as a bulk order) and can be mailed to you for the added cost of postage.

The original booklet was a compilation of articles written for a “Senior’s Newsletter” at the JCC from 2009 to 2017. It was put together as a fund-raiser. The new book was created in response to many requests for another like the first.

Look for some articles from the first book on this page.

July 22, 2020 is World Brain Day. This year it aimed to bring greater awareness of Parkinson's Disease.  Below is an article about "The Fountain of Youth" followed by one on Parkinson's Disease meeting the "Fountain of Youth".

The fountain of youth has been discovered.


Every day more studies reinforce this thought. Regular movement reduces the risk of many conditions, promoting the likelihood of a longer life with better quality.

Among the many improvements exercise can offer, an interesting one is building “Titin”. Titin is the largest protein in humans. It acts like a spring bringing muscle back to 'resting length'. Does stretching work? Holding muscle on a stretch doesn’t change muscle length... it changes “stretch tolerance”, helping us accept the feeling of a lengthening muscle as it is pulled into a stretch.

Muscles lengthen when exercise moves them to full length against resistance.  Sit down with control and your thigh muscles lengthen while trying to keep you from falling into the chair. This action (done regularly) stimulates Titin to repair and add more length to the muscle.

 Titin comes in many styles, changing with the demand put on the muscle.....strength, speed, endurance all need this protein in different forms. Resting doesn’t put any demand on muscle. The body won't bother to build what is not needed. Without regular action there is no need for Titin to be lengthened and strengthened; protein is conserved.

Titin is just one of many muscle proteins but it is huge and does need time to be built and repaired. Master’s athletes (many start in their 7th decade or later) are providing clues about how regular, adequate exercise causes changes at a microscopic level making muscle act and look “younger”. Longer, stronger, younger muscles lead to numerous other positive changes in body and mind.


The brain is a good place to begin an exercise program. When we understand "why" it makes a difference then there is a chance we can begin to make a difference. Start today to build a younger you.

What about Disease?

In September, 2015, I spent two days learning about exercise for those with Parkinson’s Disease (PD). Although many people diagnosed with this condition are older and challenged with more than one health issue, there are also many diagnosed in their 40s and 50s when still active and “healthy”.


The philosophy of “exercise is medicine” is shown to be effective at all ages with PD but particularly when a person begins early and is prepared to work hard. The aim of Exercise4BrainChange is all about MORE intensity, BIG movement, HARDER, FASTER, LONGER, STRONGER....and the results are clear. Those who attack PD in the way an athlete pushes to be the best in their sport are making a difference.

Medications may be reduced or eliminated, deterioration avoided for decades rather than months and years. Quality of life can be improved beyond any former expectations.

Athletes don’t just exercise when they are in the mood. It is a way of life, the daily attention to not only physical training but mental and emotional training as well. When injuries happen, adaptations are made and the athlete soon returns to the game.

As I watched a group of 10 people with PD being put through their paces I thought, “This isn’t just good for Parkinson’s disease; it is good for any of us who can still move.”