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Monday 10am - 7pm Tuesday 9am - 5pm Wednesday 9am - 7pm Thursday 9am - 5pm Friday 9am - 11am

The Health House

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Chatham, ON
The Health House

A supportive space where clients can focus on building strength, improving energy, and restoring balance—both physically and mentally.

Shawna takes a holistic approach to coaching; blending exercise, wellness, and healthy eating - to be your best self. I believe the ability to live, work, and play in comfort is truly a gift, and I make it my job to help each individual I see achieve this to my best ability. As a registered massage therapist, I apply various massage therapy techniques that serve as an alternative health option to help alleviate pain and discomfort to return clients back to the normal routine. Providing treatments for acute and chronic pain, stress management and relaxation, carpel tunnel syndrome, tension and migraine headaches, work and sports injuries, motor vehicle accidents, fibromyalgia, sinusitis, TMJ and many other pain syndromes. As a personal trainer and studying yogi, I make it my mission to help clients reach their personal health and wellness goals. Providing personally prescribed exercise programs, nutritional advice, and monitor them to ensure they are reaching their goals in a safe yet effective manner. All clients receive a thorough assessment, an explanation of treatments, and prescription of remedial or strengthening exercises. Also the prescription of hot and/or cold applications to apply once home to help achieve the best results when needed. Direct billing to Greenshield, Great West Life, SunLife, WSIB, and MVA is available. Payments can be made by cash, cheque, VISA, mastercard or intrac.

#1081525.

01/14/2026

As a busy woman I appreciate these!
Quick, effective workouts that require minimal equipment, minimal time, and no travel!

Class schedule:
Strength~ Mon at 7pm
Pilates mat~ Tuesday at 9am
Strength~ Wed at 8am
Wall Fit~ Thurs at 9am
Sculpt ~Fri at 8am

01/12/2026

So glad these quick and easy no bake chocolate peanut butter energy balls found me through scrolling this past week. They actually taste somewhere between brownie mix and a peanut butter cup for me! Made with healthy ingredients, they taste like a dessert, but makes for a healthy after school snack. And were so very easy to make.

Check out the recipe below to make them yourself.

Ingredients:
1 cup peanuts, roasted and unsalted
15 large pitted medjool dates
1/2 cup peanut butter (drippy, natural PB is recommended)
3 tbsp quick oats
3 tbsp maple syrup
3 tbsp cocoa powder
1 tsp vanilla extract
1/4 tsp salt (less if your PB is already heavily salted)
1/4 cup mini chocolate chips

Instructions
In a food processor, add all ingredients except the mini chocolate chips.

Blend and pulse the ingredients until a finely crumbled, sticky dough forms. You should be able to pinch the dough together with your fingers. If it is not sticky enough, add 1-2 tbsp water to bring more moisture into the mixture. Blend again. Add mini chocolate chips, then pulse a few times to combine.

Using a mini cookie scoop or a tablespoon, scoop and roll the dough into balls.

Store energy balls inside a tightly-sealed container in the refrigerator.

Enjoy
💚

01/06/2026

Finding the motivation to move in January darkness can be tough, especially when menopause symptoms like fatigue, joint aches, or "brain fog" decide to join the party.
The secret to consistency isn't willpower—it’s environment. If you make it easier to start than to quit, you’ve already won.

Here are my go-to tips to help get yourself back to your workout routines (note we are all at different stages-some tips may work, some may not, but aren't they worth a try⁉️🙂

1️⃣ Lay your workout clothes and sneakers by the bed the night before. Eliminating the "where are my leggings?" hunt saves mental energy you’ll need for the actual sweat session. BONUS- Put those clothes on first thing in the morning and you are more apt to get it done and out of the way before your day takes control of you.
2️⃣ Roll your yoga mat out beside your bed tonight. Stepping onto a mat instead of a cold floor is a powerful physical cue to your brain that it’s time to move. The perfect spot to perform some wake up moves to get your body going.
3️⃣ Fill your water bottle and put it on your nightstand. Start your morning by hydrating your fascia and joints before that first cup of coffee.
4️⃣ If doing an online video, set up your work station the night before,so you just have to push play and go in the morning. Then you aren't wasting time setting up and you will be in and out in no time.
5️⃣ Use the "10-Minute Rule"- Tell yourself you only have to do 10 minutes. Usually, once those 10 minutes are up, the endorphins take over.
Pre-set your “why” by writing down one reason you're moving tomorrow (e.g., "To protect my bone density" or "To stabilize my mood") and stick it on your bathroom mirror.

💡 If you’re struggling with sleep (thanks, night sweats!), give yourself grace. If a high-intensity workout feels impossible, swap it for a 20-minute heavy walk or some strength training.

Consistency > Intensity.

01/05/2026

Cue my thoughts on the New Year, New you BS!😂

But how about New Year, same you—just maybe with a few more hot flashes and a bit less sleep? 😅

January often brings a "push harder" mentality, but if you’re navigating perimenopause, your body is playing by a different set of rules. The hormonal shifts in your 40s and 50s mean your fitness routine needs to work with your physiology, not against it.

Here is how to jump back into movement this month without burning out:

1. Prioritize Muscle Over Miles 🏋️‍♀️
As estrogen levels fluctuate, we naturally lose muscle mass (sarcopenia). If you only have 30 minutes, skip the long treadmill session and pick up the heavy weights.

* The Goal: 2-3 days of strength training to boost metabolism and protect bone density.

2. Shorten the "Stress" ⏱️
High-intensity interval training (HIIT) is great, but keep it short. Long, grueling cardio sessions can spike cortisol (the stress hormone), which encourages the body to hang onto "menopause middle" fat.

* The Goal: Keep high-intensity bursts under 20 minutes.

3. Don't Skimp on Recovery 🧘
In perimenopause, your body takes longer to bounce back. If you’re feeling extra fatigued or didn't sleep well due to night sweats, a "recovery walk" or restorative yoga session is more productive than forcing a heavy gym session.

4. Feed the Burn 🍳
Going into a workout fasted can trigger a stress response in perimenopausal bodies. Try to get 20-30g of protein before or after your session to help repair muscle and keep blood sugar stable.

💡 Pro Tip: Your "best" will look different every day depending on your cycle or symptoms. Listen to your body—it’s the most honest coach you’ll ever have.

Are you focusing on strength, flexibility, or just getting back into a routine this month? Let me know in the comments! 👇

01/04/2026

Eager and looking forward to be back to group sessions tomorrow. Welcome back routine!
Sleep tight and see you tomorrow friends💚

12/31/2025

As we close out on 2025, I want to take a moment to reach out before everyone starts their sparkly evenings, and shout, THANK YOU!🎉

Thank you for trusting me with your health and wellness this past year. I appreciate your support of myself and the biz.
I look forward to continuing your care as we welcome 2026🎉💚🥂

Wishing you a year of health, healing, happiness, and growth.

💚 your wellness warrior

12/27/2025

Start with these tips:

MOVE MORE
If you work out for 30-45 minutes and sit the rest of the day, you’re missing a huge opportunity. Small intentional movements sprinkled throughout your day. Park farther away, put your phone across the room, add 10 minute “snack walks” into your day.

REDUCE STRESS
Look inwards and do a check on your chaos. What might YOU be unintentionally creating? What is in your control? What do you need to let go of?

PRIORITIZE REST
You can’t “out supplement” poor recovery. Rest is a crucial part of the transformation.

STOP WORKOUT HOPPING
Pick a strength training program and commit to it for at least 8 weeks. Progress is found in consistency and lifting heavier over time, aka progressive overload.

EAT WITH INTENTION
Are you “eating healthy” but the scale won’t budge? Almonds, acai bowls are great, but those calories can add up quick.

⚡️Use a macro calculator to find your daily calories based on your goals.

⚡️Track your food for proper fuel and awareness (not punishment)

ACCOUNTABILITY
Find someone to workout with or find an online group for support.

12/26/2025

From our family to yours, Merry Christmas!

Sending ✌🏾& 💚

12/22/2025

Why fibre is non-negotiable:

👉 Eases constipation and bloating
👉 Calms inflammation
👉 Supports insulin response
👉 Aids in weight management
👉 Feeds gut microbiome
👉 Steadies blood sugar
👉 Hormone regulation

12/15/2025

Four normal things I DON'T do as a fitness professional.

📣 Always wear a weighted vest during my walk.
📣 Always complete 12 reps of an exercise.
📣 Avoid mixing cardio and strength days.
📣 Eating 30 g of protein immediately after a workout.

Find out my why's down below:

👉 I don't always wear a weighted vest because increasing bone density is better done with impact exercises. Think box jumps, jumping jacks, burpees, running, squat tops, etc. I'm not saying a weighted vest is bad but personally I've seen the benefits way overblown, and learned along the way. I do wear it for my walks, to improve my core strength, as well as amp up my walks, or while cleaning. And sometimes I just don't want to wear it, and so I don't!
Strength training to the point of failure is a much better goal than doing 12 Reps for three to four sets. If you need a starting baseline then sure, but I have experienced way better strength gains lifting as heavy as my body can handle doing 10 reps, eight reps, or sometimes even just four to six reps and making sure that the second or third time through the last one to two reps are really tough to push out.

👉I used to only do cardio days and only have strength days. Which is completlely fine if you have dedicated time everyday or very specific goals. But life is busy and I sprinkle in both, not everyday, but one to two times a week. Lately looks like 20 to 30 minutes of strength, always first, then 20to 30 minutes of cardio.

👉 I do not stress about getting 30 to 50g of protein immediately after a workout. As long as I get my protein goals for the day, that works for me. Your muscles won't wither away if you can't eat within the hour you've lifted. Sure, I aim to replenish, don't wait half of the day to eat, but don't overly stress about this if it's just too hard and life is busy. Sometimes even a small protein snack works until your next meal where you'll be able to consume more protein.

Bottom line there's no hard and fast rules that you must follow for better results. Do what you can, with where you are. Something is better than nothing.
💚

12/14/2025

There have been a lot of conversations here this week about uncommon symptoms of menopause. Some discussed were shocking women, so I thought it deserved a post.
There are MANY not so common symptoms to be aware of.

12/10/2025

As you know, bone density and bone health are critical to women’s well-being and longevity.

It’s estimated that 40% of women will experience an osteoporotic fracture at some point post-menopause — which can lead to severe injuries, chronic pain, disability, or can even lead to death...

👉Yeah. Bone health is a BIG deal for women.

But there’s good news! 📣
With the right training and nutrition strategies:

Women in their 20’s and 30’s can build significant bone mass and reduce their risk of developing osteoporosis.

If a woman does develop osteoporosis, a 2020 review suggests that with strength training, her osteoporosis can be reduced or even reversed!

This means you have a big opportunity to positively impact your health if YOU know what to do!

Wondering how to reap those awesome benefits for yourself?

I’ve got you covered! Let's talk
💚

Address

88 McGeorge Avenue
Chatham, ON
N7M3Z4

Opening Hours

Monday	10am - 7pm
Tuesday	9am - 5pm
Wednesday	9am - 7pm
Thursday	9am - 5pm
Friday	9am - 11am

Telephone

+15193609878

Website

http://www.thehealthhouseck.ca/

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