Carmen Shawn Health & Fitness

Carmen Shawn Health & Fitness Carmen Shawn Lifestyle Expert and Holistic Living Coach Carmen has been in the Fitness Industry for 24 years and is a member of the International Sports Sciences Association.

Her passion for the industry started when she was 19 years old. She has worked as a Group Fitness Instructor, Certified Personal Trainer, Corporate Club Management and everything in between. Carmen started her Fitness competition career in 2007 and has rocked the stage 9 times to date. Her dedication to the sport as a seasoned athlete allows her to continuously stay at the forefront of the Fitness

Her passion for the industry started when she was 19 years old. She has worked as a Group Fitness Instructor, Certified Personal Trainer, Corporate Club Management and everything in between. Carmen started her Fitness competition career in 2007 and has rocked the stage 9 times to date. Her dedication to the sport as a seasoned athlete allows her to continuously stay at the forefront of the Fitness

Operating as usual

Lack of sleep or quality sleep, dramatically affects hormones, and vice versa.⁠ ❤️‍🩹⁠Ladies, how are you doing with slee...
09/14/2021

Lack of sleep or quality sleep, dramatically affects hormones, and vice versa.⁠ ❤️‍🩹

Ladies, how are you doing with sleep in your 40's and 50's? I really want to know so comment below.⁠ 👇

One of the things we need to work on is better sleep. ⁠👌

Some of the hormonal affects from poor sleeping habits:⁠

➡️ decreases insulin sensitivity ⁠
➡️ cortisol levels get out of whack (creating a vicious cycle around sleep) - cortisol is suppose to lower at night so you sleep better and higher in the morning to get you up and at it!⁠
➡️ increases levels of ghrelin - stimulates hunger and stores fat⁠
➡️ decreases levels of leptin which controls hunger and energy balance⁠

This is why when we are tired we want to eat. ⁠😳

As women going into perimenopause, our progesterone levels fluctuate. Then they slowly decrease which takes us into menopause. When progesterone levels are off, one of the symptoms is trouble sleeping. ⁠😴

This leads to the other hormone disruptions. This is why we need to nip it in the bud in our 40's so we take control over the symptoms we may encounter.⁠ 🎯

Not sure where to start? Message me!! 😁

Lack of sleep or quality sleep, dramatically affects hormones, and vice versa.⁠ ❤️‍🩹

Ladies, how are you doing with sleep in your 40's and 50's? I really want to know so comment below.⁠ 👇

One of the things we need to work on is better sleep. ⁠👌

Some of the hormonal affects from poor sleeping habits:⁠

➡️ decreases insulin sensitivity ⁠
➡️ cortisol levels get out of whack (creating a vicious cycle around sleep) - cortisol is suppose to lower at night so you sleep better and higher in the morning to get you up and at it!⁠
➡️ increases levels of ghrelin - stimulates hunger and stores fat⁠
➡️ decreases levels of leptin which controls hunger and energy balance⁠

This is why when we are tired we want to eat. ⁠😳

As women going into perimenopause, our progesterone levels fluctuate. Then they slowly decrease which takes us into menopause. When progesterone levels are off, one of the symptoms is trouble sleeping. ⁠😴

This leads to the other hormone disruptions. This is why we need to nip it in the bud in our 40's so we take control over the symptoms we may encounter.⁠ 🎯

Not sure where to start? Message me!! 😁

Hi ya!! A new article I wrote is fresh off the press! LolA big part of my coaching programs is about managing stress. It...
08/26/2021

Hi ya!! A new article I wrote is fresh off the press! Lol

A big part of my coaching programs is about managing stress. It's so important for a healthy body!

https://local-news.ca/2021/08/25/managing-stressors-can-significantly-improve-our-health/

Read the article to find out why!

It would be great if you could share it as well.

Thank you!!

Hi ya!! A new article I wrote is fresh off the press! Lol

A big part of my coaching programs is about managing stress. It's so important for a healthy body!

https://local-news.ca/2021/08/25/managing-stressors-can-significantly-improve-our-health/

Read the article to find out why!

It would be great if you could share it as well.

Thank you!!

Busyness is actually a sickness....⁠ 🤷⁠We can't seem to shake the idea that if we aren't running around like crazy with ...
08/24/2021

Busyness is actually a sickness....⁠ 🤷

We can't seem to shake the idea that if we aren't running around like crazy with our calendars completely full, we aren't doing enough.⁠ 😵‍💫

The fact is, this busy-ness we wear like an expensive outfit, has actually gone out of style.⁠ 🚶‍♀️👗

Yes we have to work hard sometimes, but I now believe it's more about working smarter.⁠ 💡

We can't do that if we aren't healthy. Period!⁠ ✊

Our brains need to be fed properly, needs to rest and needs to be cross-trained, just like our bodies.⁠

Our pituitary and hypothalamus in our brain run our endocrine and nervous systems. When it can't do it's job properly because our cortisol levels are out the roof, we end up with struggling brains and bodies.⁠ 💯💥

Learning how to deal with stress should be something you start with when trying to become more healthy. ❤️👌

Busyness is actually a sickness....⁠ 🤷

We can't seem to shake the idea that if we aren't running around like crazy with our calendars completely full, we aren't doing enough.⁠ 😵‍💫

The fact is, this busy-ness we wear like an expensive outfit, has actually gone out of style.⁠ 🚶‍♀️👗

Yes we have to work hard sometimes, but I now believe it's more about working smarter.⁠ 💡

We can't do that if we aren't healthy. Period!⁠ ✊

Our brains need to be fed properly, needs to rest and needs to be cross-trained, just like our bodies.⁠

Our pituitary and hypothalamus in our brain run our endocrine and nervous systems. When it can't do it's job properly because our cortisol levels are out the roof, we end up with struggling brains and bodies.⁠ 💯💥

Learning how to deal with stress should be something you start with when trying to become more healthy. ❤️👌

How you exercise will most likely change as you age.⁠🥺⁠This is hard for most to accept.  Until one day they discover the...
08/10/2021

How you exercise will most likely change as you age.⁠🥺

This is hard for most to accept. Until one day they discover their hormones are out of whack, they injure themselves or they just can't seem to keep up to the workout schedule.⁠ 💯

One thing you need to avoid doing is listening to influencers who use language like "you need to do this... " or "this type of workout or exercise is a must for you to reach your goals"⁠ 👈

First off this isn't necessarily true or may not be what you need right now or ever. ⁠🙌

We all have different things going on. For me, how I exercise had to change dramatically due to a mass in my back and going into menopause.⁠

My body was responding very negatively to how I use to workout. So I shifted.⁠

This bothered me at first until I discovered how great I was FEELING and got very positive results with my body:⁠

⭐less pain⁠
⭐better sleep⁠
⭐more energy⁠
⭐less inflammation⁠

I may be able to go back to some things I did but if I can't I'm ok with it. ⁠Sometimes regression is needed so you can progress.

Remember most coaches are basing things on some what healthy individuals and are selling weight loss or looking good.⁠ 🎯

If you are wanting healthy hormone levels going into menopause and to help you get through perimenopause, what you do around movement may have to shift. That doesn't mean you can't go back to it, but I have found people are stressed out with poor gut health and doing anything extreme when your body in that state isn't helping.⁠ 💥💥

This is why focusing on weight-loss during menopause is counterproductive. ❤️

How you exercise will most likely change as you age.⁠🥺

This is hard for most to accept. Until one day they discover their hormones are out of whack, they injure themselves or they just can't seem to keep up to the workout schedule.⁠ 💯

One thing you need to avoid doing is listening to influencers who use language like "you need to do this... " or "this type of workout or exercise is a must for you to reach your goals"⁠ 👈

First off this isn't necessarily true or may not be what you need right now or ever. ⁠🙌

We all have different things going on. For me, how I exercise had to change dramatically due to a mass in my back and going into menopause.⁠

My body was responding very negatively to how I use to workout. So I shifted.⁠

This bothered me at first until I discovered how great I was FEELING and got very positive results with my body:⁠

⭐less pain⁠
⭐better sleep⁠
⭐more energy⁠
⭐less inflammation⁠

I may be able to go back to some things I did but if I can't I'm ok with it. ⁠Sometimes regression is needed so you can progress.

Remember most coaches are basing things on some what healthy individuals and are selling weight loss or looking good.⁠ 🎯

If you are wanting healthy hormone levels going into menopause and to help you get through perimenopause, what you do around movement may have to shift. That doesn't mean you can't go back to it, but I have found people are stressed out with poor gut health and doing anything extreme when your body in that state isn't helping.⁠ 💥💥

This is why focusing on weight-loss during menopause is counterproductive. ❤️

Stress Much? Here are 4 ways to support your adrenal health with food...⁠ 👩‍🍳⁠👉 Eat high fiber carbs and avoid eating a ...
08/04/2021

Stress Much? Here are 4 ways to support your adrenal health with food...⁠ 👩‍🍳

👉 Eat high fiber carbs and avoid eating a lot of processed carbs that are void of nutrients - supports stable blood sugar levels and a healthy gut. ⁠

👉 Avoid consuming a lot of alcohol and caffeine (and to***co. Ya I know its not food but thought I would throw it in there!) - keeps your liver healthy and too much caffeine over stimulates the adrenals⁠

👉 Get plenty of Omega 3's - can help manage cortisol levels better and lowers inflammation⁠

👉 Consume a wide variety of dark colored veggies and fruits - high in vitamins, minerals and antioxidants crucial to the adrenals. ⁠

⭐Pro tip: Add sea veggies where you can. If you don't enjoy eating it, use a Kelp or other sea veggie sea salt on your food. ⁠

If you think your hormones are off, the best place to start is by managing stress and giving your adrenals some love! ❤️

Stress Much? Here are 4 ways to support your adrenal health with food...⁠ 👩‍🍳

👉 Eat high fiber carbs and avoid eating a lot of processed carbs that are void of nutrients - supports stable blood sugar levels and a healthy gut. ⁠

👉 Avoid consuming a lot of alcohol and caffeine (and to***co. Ya I know its not food but thought I would throw it in there!) - keeps your liver healthy and too much caffeine over stimulates the adrenals⁠

👉 Get plenty of Omega 3's - can help manage cortisol levels better and lowers inflammation⁠

👉 Consume a wide variety of dark colored veggies and fruits - high in vitamins, minerals and antioxidants crucial to the adrenals. ⁠

⭐Pro tip: Add sea veggies where you can. If you don't enjoy eating it, use a Kelp or other sea veggie sea salt on your food. ⁠

If you think your hormones are off, the best place to start is by managing stress and giving your adrenals some love! ❤️

My F**KET list has grown as I age! 📝🚫Don't care what others think... F**ket🚫Don't allow toxic crap in my life... F**ket🚫...
08/02/2021

My F**KET list has grown as I age! 📝

🚫Don't care what others think... F**ket

🚫Don't allow toxic crap in my life... F**ket

🚫Don't need a perfect body... F**ket (just need a healthy one)

🚫No more self-doubt .... F**ket

I could go on. The thing is, you can't have a F**ket list without the Bucket list.

One is what you need and one is what you don't. 🙌

My F**KET list has grown as I age! 📝

🚫Don't care what others think... F**ket

🚫Don't allow toxic crap in my life... F**ket

🚫Don't need a perfect body... F**ket (just need a healthy one)

🚫No more self-doubt .... F**ket

I could go on. The thing is, you can't have a F**ket list without the Bucket list.

One is what you need and one is what you don't. 🙌

Looking for a powerful anti-inflammatory?⁠ 😁⁠TURMERIC PASTE is a great one! It's a daily part of my regimen for hormonal...
07/30/2021

Looking for a powerful anti-inflammatory?⁠ 😁

TURMERIC PASTE is a great one! It's a daily part of my regimen for hormonal health as I go into Menopause.⁠

Turmeric contains curcumin.⁠ That's what makes it so powerful. ⁠✊

Besides inflammatory conditions, Curcumin can help with skin disorders, digestive issues, liver conditions, as well as to help with wound healing. ⁠

Unfortunately, there is an issue that lowers the health-boosting powers of this golden spice. Turmeric isn’t as bioavailable in your body when consumed alone. Our bodies metabolize curcumin very quickly, before it can be absorbed in the stomach and intestines, or processed by the liver.⁠

👉 In order for you to reap the benefits of turmeric, there are three things that help make curcumin more bioavailable to the body so we can absorb it and let it do its work:⁠

✔️ Mix with black pepper: the compound found in black pepper is called piperine. Studies show it increases absorption of curcumin by up to 2000%.⁠

✔️ Mix with fat: curcumin’s low bioavailability is due to the fact that it is lipophilic (fat-soluble or attaches to fat), which means it has low solubility in water. Curcumin binds to fat, making it more easily absorbed by the GI tract⁠

✔️ Cook with turmeric: many spices, not just turmeric, can be transformed using heat. The compounds they contain can become more activated and bioavailable. It has been suggested that exposing turmeric to heat, like in cooking, may increase curcumin’s solubility in water.⁠

It has been a natural wonder drug for me! ⁠💃

Looking for a powerful anti-inflammatory?⁠ 😁

TURMERIC PASTE is a great one! It's a daily part of my regimen for hormonal health as I go into Menopause.⁠

Turmeric contains curcumin.⁠ That's what makes it so powerful. ⁠✊

Besides inflammatory conditions, Curcumin can help with skin disorders, digestive issues, liver conditions, as well as to help with wound healing. ⁠

Unfortunately, there is an issue that lowers the health-boosting powers of this golden spice. Turmeric isn’t as bioavailable in your body when consumed alone. Our bodies metabolize curcumin very quickly, before it can be absorbed in the stomach and intestines, or processed by the liver.⁠

👉 In order for you to reap the benefits of turmeric, there are three things that help make curcumin more bioavailable to the body so we can absorb it and let it do its work:⁠

✔️ Mix with black pepper: the compound found in black pepper is called piperine. Studies show it increases absorption of curcumin by up to 2000%.⁠

✔️ Mix with fat: curcumin’s low bioavailability is due to the fact that it is lipophilic (fat-soluble or attaches to fat), which means it has low solubility in water. Curcumin binds to fat, making it more easily absorbed by the GI tract⁠

✔️ Cook with turmeric: many spices, not just turmeric, can be transformed using heat. The compounds they contain can become more activated and bioavailable. It has been suggested that exposing turmeric to heat, like in cooking, may increase curcumin’s solubility in water.⁠

It has been a natural wonder drug for me! ⁠💃

07/23/2021
When someone says you can't get your freak once you are in menopause....⁠ 🤨I'm here to tell you, this is BS.  A healthy ...
07/22/2021

When someone says you can't get your freak once you are in menopause....⁠ 🤨

I'm here to tell you, this is BS. A healthy libido is part of your every day wellness.⁠ ❤️

If one of your symptoms is no s*x drive, there is a huge imbalance in your body, even in menopause.⁠

Yes low libido is a symptom of Meno but that doesn't mean it's normal. ⁠💯

You can get freaky in the sheets and enjoy it even more than you ever have.⁠ 😏

You just need to work on hormonal health in perimenopause by focusing on⁠

✔️ nutrition that supports a shift in hormones⁠
✔️ exercise and movement that supports the same⁠
✔️ stress management (soooo important)⁠
✔️ gut health (also sooo important)⁠
✔️ healthy liver⁠
✔️ healthy body image⁠

There are many fallacies around the change we go through as women. ⁠🙄

Before assuming you have expired once you hit a certain age, just be proactive and start working on hormonal health. 💃

P.S. Guys, this is something you need to know too. If your libido goes bye bye, look at changing some of your lifestyle habits. Your hormones can also be a culprit.

When someone says you can't get your freak once you are in menopause....⁠ 🤨

I'm here to tell you, this is BS. A healthy libido is part of your every day wellness.⁠ ❤️

If one of your symptoms is no s*x drive, there is a huge imbalance in your body, even in menopause.⁠

Yes low libido is a symptom of Meno but that doesn't mean it's normal. ⁠💯

You can get freaky in the sheets and enjoy it even more than you ever have.⁠ 😏

You just need to work on hormonal health in perimenopause by focusing on⁠

✔️ nutrition that supports a shift in hormones⁠
✔️ exercise and movement that supports the same⁠
✔️ stress management (soooo important)⁠
✔️ gut health (also sooo important)⁠
✔️ healthy liver⁠
✔️ healthy body image⁠

There are many fallacies around the change we go through as women. ⁠🙄

Before assuming you have expired once you hit a certain age, just be proactive and start working on hormonal health. 💃

P.S. Guys, this is something you need to know too. If your libido goes bye bye, look at changing some of your lifestyle habits. Your hormones can also be a culprit.

You wont' get far without energy! 🤷 ⁠⁠My energy levels are my main focus in my wellness at 50.  If I feel I'm fading, I ...
07/20/2021

You wont' get far without energy! 🤷 ⁠

My energy levels are my main focus in my wellness at 50. If I feel I'm fading, I stop and reflect. Make changes where I might be slipping. ⁠😁

It amazes me how much we all walk around struggling with energy, motivation and optimism. ⁠

With energy, everything just flows.⁠

Unfortunately, so many things rob our energy, and we don't do a damn thing about it.⁠

📍stress⁠
📍unhealthy eating habits - too many processed foods⁠
📍lack of quality sleep⁠
📍toxic relationships⁠
📍lack of exercise and movement⁠
📍Following a really restrictive diets
📍not eating enough healthy fats⁠
📍not drinking enough water⁠

I could go on and on but these are so common. ⁠

If you want to practice wellness every day and keep it consistent, improving your energy levels is key.⁠ 💯🔥

Have an awesome high energy day!
Carmen ✌️

You wont' get far without energy! 🤷 ⁠

My energy levels are my main focus in my wellness at 50. If I feel I'm fading, I stop and reflect. Make changes where I might be slipping. ⁠😁

It amazes me how much we all walk around struggling with energy, motivation and optimism. ⁠

With energy, everything just flows.⁠

Unfortunately, so many things rob our energy, and we don't do a damn thing about it.⁠

📍stress⁠
📍unhealthy eating habits - too many processed foods⁠
📍lack of quality sleep⁠
📍toxic relationships⁠
📍lack of exercise and movement⁠
📍Following a really restrictive diets
📍not eating enough healthy fats⁠
📍not drinking enough water⁠

I could go on and on but these are so common. ⁠

If you want to practice wellness every day and keep it consistent, improving your energy levels is key.⁠ 💯🔥

Have an awesome high energy day!
Carmen ✌️

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My Story

I started in the Health and Fitness Industry when I was 20. I left my college program in Interior design because I didn't feel the passion for it that I truly wanted for myself. I love art. It was a huge part of my life and is again now, but I didn't see myself as an interior designer.

I took jobs to make ends meet. I started working out every day and couldn't get enough of the gym. I ended up getting a job at an all women's fitness centre as a receptionist because of my love for it! One day there was a snow storm and my manager begged me to teach a group fitness class. I had no idea what I was doing but I did it. That one push into something super uncomfortable and unknown lead me to where I am now! The quiet shy girl realized that nothing good comes easy and stepping out of my comfort zone made me stronger.

I ended up becoming a certified personal trainer and group fitness instructor. Then fitness manager and Senior fitness manager. I Received an award for best fitness instructor. Not bad for someone who use to be terrified to teach.

I spent years in the industry, constantly educating myself, learning as much as I could to help others become the best they can be.

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Comments

Great article for us beautiful and amazing mature women! I goal is to help women be kinder to themselves!