The Health House

11/14/2025

Motion medicine is here for all your leaf raking aches and pains this weekend.🍂🍁🍂🍁

11/11/2025

Creatine might just be one of the most misunderstood supplements out there especially for women.

It’s one of the most extensively researched nutrients in sports science, yet only 5–10% of women actually use it. Most people still think of creatine as something only for bodybuilders, but our bodies naturally produce it, and it plays a crucial role in energy production, hormone regulation, and brain health.

Here’s the kicker: women naturally produce less creatine than men, which means supplementation could be even more beneficial. A deficiency can show up in subtle ways low muscle tone, fatigue, slower recovery, brain fog, or even mood swings.

And it’s not just about muscles. Creatine also supports the brain.
Women make up about two-thirds of all dementia diagnoses, particularly Alzheimer’s, and researchers are now exploring how creatine’s neuroprotective effects could be part of the missing link.

Studies have shown that creatine supplementation can improve memory by 31% and processing speed by 51%, while protecting brain cells from oxidative stress. That’s not just performance science that’s longevity science.

So yes, creatine helps with strength and endurance. But it also helps with focus, clarity, and long-term brain health.

Maybe it’s time more women started adding creatine to their routine.

11/11/2025

Today and everyday, we will remember them.
Thank you for your sacrifice and service.

11/10/2025

Aren't Mondays a great time to start? 😊

11/10/2025

Here’s what I would tell my friend
(the Coles Notes version🤓): 

➡️Prioritize heavy resistance training. Heavier dumbbells at home or the gym. 3-4x a week.  

➡️Fuel up on protein (good protein) and prioritize it at every meal.  It's the fuel that will amp up muscles building, and fat burning.

➡️Make sure to have some stress management routines and prioritize sleep. It's more important after age 40 than any other time in your liAnd finally I would tell my friend to find a community of like-minded women with the same goals, and a coach that helps to answer questions and guide you through

Want to feel amazing in your body and get help from a certified perimenopause coach? Lets chat.
Together we can work to help you find your way to a healthier, happier self.

11/08/2025

I'm here for this. Where the focus is how you feel and how your body moves.

11/03/2025

Breakfast cookies for the win to start this week strong. Plus, they smelled great while baking this morning.

✅️Oats
✅️PB
✅️Flax and chia
✅️Maple syrup
✅️Mashed banana or apple sauce
✅️A sprinkle of vanilla

Bake and voila... Grab and go!

10/29/2025

November will be here in a flash, and here's a look at classes coming.

10/26/2025

It was great bring wellness, breathwork, and poses with yoga to these panthers this week🧘🏾‍♀️

Wellness Activity - Day 1 - thank you to thehealthhouse.ck (Shawna Regan for running a yoga class for our student body). Check our announcements for two more yoga opportunities and a water colour class with allyhillartist. Thank you to PAWS for their volunteers that assisted with Attendance support.

10/24/2025

Ladies, if you are using the same pair of dumbbells for every exercise in your strength training sessions…. YOU'RE MISSING OUT.

If you are NEW to lifting weights, this is not a bad approach to start.  It takes time to get used to lifting and give your body time to get used to these moves.  Give yourself a little time, and a lighter load while your body is learning these moves with proper and safe form. 

BUT at some point, you will need to graduate and up the challenge for your muscles, either in the amount of weight being lifted or in the number of sets and reps.  

If you have been at this for a while, you have to lift weights that CHALLENGE you.

⚡️Muscles need to be challenged to grow.  When you strength train, you are stressing and tearing at the muscle fibres. The muscles repair and grow in the rest periods between workouts. Resulting in increased strength, and muscle mass, which is crucial as we age.

10/24/2025

Looking for a fitness routine that actually fits your life? The monthly virtual program is here to keep you consistent, strong, and supported without feeling overwhelmed.

Here's what you get this month:
✅️ A certified trainer specializing in menopause and holistic nutrition.
✅️ 4 live workouts every week done in just 30 minutes. Can't make it, then get delivered right to your inbox.
✅️ Minimal equipment required.
✅️ Extra bonus workout posted weekly
weekly.

Another month is coming, and that means a new month of workouts online.
5 years going strong!