By Karen Spence

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By Karen Spence

Eclectic Teacher & Practitioner in Holistic Therapies *PT *Yoga * Breathwork * Meditation * Pilates * Massage *Retreats * Women's Circles

14/07/2025

NEW MOON IN LEO CEREMONY ♌️ BEACH SUNSET
Saturday 23rd August at 7pm start LEASOWE BEACH
Somatic Flow
Intention Setting
Shamanic Drumming
Sunset Meditation
Moonlight Dip

01/07/2025

MY 5 TIPS ON NUTRITION FOR AGE 35 AND OVER. TRIED AND TESTED BY ME AND IT WORKS. MAKE THESE CHANGES AND THE CHANGES WILL COME

1. Quality over quantity add more fibre and
protein to your diet
2. Stop constantly depriving yourself of vital
food by calorie counting in a defect you think
is correct. You are probably way out,
especially with your macros
3. You need to drink the water 💧 2 litres per
day
4. Stop eating ultra processed food. Eat
natural as possible and processed. Know
the difference between processed and ultra
processed food .
5. Keep it simple 👌 the more ingredients you
add the more likely you are over eating.

30/06/2025

For me this journey of habit stacking and cyclical living has been transformative. I am in a great place. But my face looks troubled and a*o I did a thing for me. I have followed my path back to alignment and I will be taking time out the next two weeks to complete and finish writing my 4 week course. 💯 and can't wait to bring it to you 😍

26/06/2025

FAT LOSS IN PERIMENOPAUSE
My top 5 tips to achieve fat loss around your lower tummy and hips in Peri menopause and beyond
1. Eat 100g of protein minimum per day
2. Drink a pint of water on waking and drink a
minimum of 2 litres per day
3. Eat 25g of fibre per day
4. Limit stress
5. Move for 30 minutes per day

22/06/2025

We are so excited and proud to bring you our first Retreat offering for 2026. The Spring Awakening Retreat is being held at Patty's Barn at rural Land and Sea in Lancaster on Saturday 28th March 2026 9am to 6pm 🙏🙏. Please contact myself or Jen as spaces are limited for more information.

EXPERIENCES
Guided Breathwork with somatic movement
Kundalini Yoga
YIn Yoga
Bath Bomb Workshop
Reiki & Aromatherapy mini shoulder massage Yoga Nidra with guided meditation
Sound Bath
Fire Circle to end the day
Lunch and snacks provided

OPTIONAL EXTRA COST
Fire and Ice experience
Hot Tub
Ice Bath

14/06/2025

I am my biggest achievement this year mentally and physically. Even as an experienced coach, like myself it is hard to whip yourself in to shape without external help from another coach, but I have done it. Things are on the move, for the first time in like for ever 😁😁Really busy weekend ahead with venue visits for upcoming events. My online Menopause and in person Personal Training transition. I will be at a new in person venue for face to face training again from August. Guess who is back!! Back in Town 🙌💪🙏

04/06/2025

Keep your eyes peeled over the next week for something special coming in 🙏❤️💓.

18/05/2025

Sunday forest walk and upper training done 💪 who is joining my peri menopause club. Online personal training and nutrition from June 1st 2025

17/05/2025

MY NEW 7 DAY FREE COURSE FLOURISH STARTING MONDAY 26th MAY 2025 COMMENT FLOURISH FOR YOUR FREE PLACE.
This is a course designed to ensure you are not just surviving but flourishing especially in or around the time of peri menopause and beyond and also for those of you that are wanting to empower your existence. The course has been structured around the 7 strong pillars and habits that I have incorporated into my life over the last 2 years. I will be giving you a daily habit to introduce and stack over the 7 days to hopefully bring new a new and different way of living. I promise that it will change you. Love, Karen
🧠 Mind - Monday 26th May
🏃 Body -Tuesday 27th May
❤️ Heart - Wednesday 28th May
🌌 Spirit - Thursday 29th May
🥗 Nutrition - Friday 30th May
💪 Exercise - Saturday 31st May
🧘 Mindfulness - Sunday 1st June

21/04/2025

Pilates Flow class will return in May. Chester is still not 100 percent after his dog attack and is constantly wanting to be with Ian or I for reassurance and is highly anxious. As you know Ian works away most of the time' so leaves this with me. Thanks for understanding. Karen

14/04/2025

Big shout out to my client Eleanor who is as Strong AF and 6 kilos down in 8 weeks. Work smarter not harder

02/04/2025

SAVE THE DATE FOR MY WINTER RHYTHMS DAY RETREAT SATURDAY 29TH NOVEMBER 2025
DETAILS TO FOLLOW AT THE WEEKEND

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