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Sandra.Spencer.Coaching, Toronto, ON (2025)

06/01/2025

🌿 Are you feeling overwhelmed by the pressure to “do it all”? 🌿

As women, we're often told that the key to success is balancing everything—career, family, self-care, and personal growth.

But what if doing it all is actually taking a toll on your health? 🤔

In my latest blog post, I explore how nervous system dis-regulation from chronic stress can amplify menopause symptoms like hot flashes, anxiety, and insomnia.

It’s time to stop pushing ourselves to the limit and start honouring our natural rhythms. ✨

Why should you read this?
✅ Discover how “doing it all” is impacting your nervous system.
✅ Learn simple, actionable steps to reset and manage your menopause symptoms.
✅ Reclaim your power by honouring rest, nurturing, and balance.

It’s time to reclaim the divine feminine and embrace the rest that empowers us. 💖

📖 Click the link in bio to read the full blog post and start your journey towards a smoother, more balanced menopause experience OR comment LINK and I will send it to you 🥰

04/28/2025

The strategies that got you here…
Aren’t the strategies that will carry you into your next chapter.

🌿 Midlife demands a different kind of power:

➔ Root deeper.
➔ Build stronger foundations.
➔ Align with rhythms that nourish your longevity.

You’re not losing momentum.
You’re recalibrating for a longer game.

➔ What’s one old strategy you’re ready to release this season?

03/30/2025

🌀 Feeling like your body is no longer your own? You’re not alone.

❓How do you really take back control of your health in midlife—when nothing seems to work the way it used to?

❓How do you cut through the noise of conflicting nutrition and fitness advice—especially when most of it isn’t even designed for women in menopause, let alone those who are overweight or feeling completely burned out?

❓Why does a high-protein diet work wonders for your friend, but leave you feeling inflamed, sluggish, or even gaining weight?

❓Why do some women thrive on hormone replacement therapy while others feel worse—or watch the number on the scale creep up?

❓And how do you know when it’s time to stop guessing—and start getting support that's actually tailored to your hormones, metabolism, and stage of life?

🌿 The truth is: menopause changes everything.

This isn’t about doing more.

It’s about doing what’s right for your body now—backed by both modern science and ancient wisdom.

It's time to ditch the one-size-fits-all advice and understand the real root causes of midlife weight gain, energy crashes, and hormonal chaos.

✨ If you're ready to restore balance and feel like yourself again—I invite you to take the first step.

👉 DM me “READY” and let's start a conversation.

03/30/2025

What if menopause wasn’t a crisis… but a calling?

A deeper invitation to slow down, shed what no longer serves, and step into your next chapter with power and peace?

This is your body’s request for more alignment.

More nourishment.

More rest.

More truth.

What if this isn’t the end of youth… but the beginning of deeper wisdom?

Menopause isn’t just a drop in estrogen.

It’s your body demanding a new rhythm.
A new level of nourishment.
A new energetic blueprint.

This is a threshold moment for women.

And with the right support—rooted in circadian rhythm, clean nourishment, and nervous system regulation—they emerge more clear, more vibrant, more magnetic than ever.

The women I work with are not declining.
They are rising 🔥

It’s time to shift how we speak about this powerful life stage.

➤ Drop a 🎉 in the comments if you’re ready to rewrite the menopause story.

01/11/2025

MY STORY...

I would love to hear YOUR Menopause story.

Share in the comments below. 🙏 💚

01/09/2025

Are you ready to get serious about addressing the symptoms you are experiencing from menopause and aging?

I offer a boutique-style coaching practice which is a high-touch, personalized experience designed to support midlife women transitioning through menopause.

It’s intimate, deeply empathetic, and tailored to meet YOUR unique needs.

I focus on creating a space where you feel seen, heard, and supported as you navigate this transformative stage of life.

I am opening up 5 coaching spots for February.

DM me for details or check out the WORK WITH ME link in my BIO

01/03/2025

✨ Menopause: It's Not Just Hot Flashes! ✨

Did you know that menopause symptoms go far beyond hot flashes? In a recent survey, women reported challenges like:

🔥 Hot Flashes
💦 Night Sweats
⚖️ Weight Gain
🌩️ Mood Swings
😴 Sleep Problems

The numbers don’t lie—these are some of the most commonly experienced symptoms during this natural transition.

While these changes are part of the journey, you don’t have to suffer in silence or feel alone. There are ways to find balance, ease discomfort, and thrive in this phase of life.

💡 Stay tuned for tips on how to navigate these symptoms using Ayurvedic wisdom, nourishing foods, and lifestyle shifts that honor your body, mind, and spirit.

Let me know in the comments which of these symptoms resonates most with you, or share what’s been the most challenging part of your journey. 🌿💛

05/30/2024

and ready to share this knowledge with all the heart centered women who want to be the healthiest version of themselves. ⁠
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I have spent the last year deepening my education, skills and practices with The Shakti School which focuses on training Ayurveda through the lens of ancient feminine wisdom + self-care. ⁠
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Focused on prevention of imbalances, addressing imbalances and on regaining wellness on ALL levels of being, using the life-enhancing modalities and philosophy of Ayurveda, Ta**ra and Feminine Form Medicine. ⁠
⁠
Approaches include nutrition, lifestyle, meditation, Body Yantra, psychospiritual approaches, health promoting herbal education, goal-setting, and designing preventive and complementary health routines according to holistic principles.⁠
⁠
⚡️ I 100% believe that in order for women to really HEAL, we have to get back in touch with ourselves. ⁠
⁠
⚡️ We have to tap into our DIVINE Feminine Energy.⁠
⁠
⚡️ We have to slow down & practice JUICY self care. ⁠
⁠
It IS possible to transition through menopause and into Midlife as a healthier version of yourself.⁠
⁠
It IS possible to experience abundant health, passion and vitality at any age.⁠
⁠
I am ready to show you how. ⁠
⁠
I am accepting new clients in June. DM me if you are interested 🙏💜⁠
⁠
Routines, Rituals, Remedies⁠
⁠

04/09/2024

🌿💫 Meet the Essence of Your Menopause Transition 💫🌿

As we navigate the waves of menopause, we often find ourselves in the dance of balance between Air, Fire, and Earth. 🍃🔥🌺

🍃 Air whispers of change, guiding us through the shifts in our bodies and spirits with grace and flexibility. It reminds us to breathe deeply, embracing the movement of life.

🔥 Fire radiates the warmth of our inner strength, fuelling our passion and ambition. It teaches us to honour our intensity, channeling our power into vibrant energy that lights our way.

🌺 Earth grounds us, nurturing our roots with stability and growth. It calls us to connect with our essence, fostering a sense of calm and resilience amidst the storm.

This journey is unique, filled with its own challenges and beauty. But remember, you are not alone and it is possible to bring your body back into beautiful balance again 🌟

We are here, a community of fearless women, stepping out of our comfort zones and into our power. Together, we embrace the natural flow of our bodies, minds, and spirits, finding balance and harmony within.

Let's celebrate our journey. Share your story, your struggles, and your victories. Because every phase of life, especially menopause, is a testament to our strength, adaptability, and grace. 💕

04/07/2024

🎉 Navigating Menopause: Your Practical Guide! 🎉

Hello there, Wonderful Women in Midlife! 🌟

Let's tackle the topic of stubborn belly fat during menopause. It can feel like our bodies are hoarding fat and we can barely eat anything without storing it 🥲

I've got some straightforward tips to help us navigate this journey together. 🎢

1️⃣ Understand Your Hormones: Hormones can make our emotions fluctuate and our bellies expand. But once we grasp how they work, it's like having insider knowledge about our body's inner workings. Let's learn their dance steps and conquer that belly fat! 💃

2️⃣ Healthy Eating Habits: Crash diets are a recipe for disaster! Instead of starving ourselves, let's enjoy balanced, nutritious meals that satisfy our hunger and fuel our bodies. Increasing good quality protein (based on your weight), nutritious non-starchy carbs and healthy fats. Your taste buds and waistline will thank you! 🥗

3️⃣ Building Strength: Strength training isn't just for gym buffs; it's our secret weapon against extra pounds. Let's grab those weights and feel empowered as we tone our bodies! 🏋️‍♀️💪

4️⃣ Prioritize Sleep: Quality sleep is essential for overall well-being, especially during menopause. Make sure to prioritize restful nights to support your body's natural processes. 🛌💤

5️⃣ Stress Management: Menopause can bring added stress, but we have the power to manage it. Whether it's through yoga, meditation, or simply taking time for yourself, find what helps you relax and incorporate it into your routine. ✌️😌

+ the right herbs and supplements when applicable. ☘️

I cover all these areas with my 1:1 clients and personalize the recommendations to THEIR specific problem areas and goals + provide support and accountability to establish new habits.

This is a lifestyle, not a 'quick fix'.

Your body has changed and you need to change as well, both to feel good now and for heathy aging.

What's your favourite tip for navigating menopause challenges?

Share your thoughts in the comments below! 🚀🔥

03/23/2024

Menopause Symptoms are NOT Just About Hot Flashes 🔥

🌟 Let's broaden the dialogue around . Sure, hot flashes 🔥 are the most talked-about symptom, but this natural life phase encompasses a much wider array of experiences. It's time we acknowledge and discuss the diversity of menopause experiences that can impact your life as an ambitious women.

Expanding our horizon with some of the 56+ symptoms that often get dismissed:

😔 Mood Swings: Far from simple moodiness, the hormonal changes can cause significant emotional shifts.

🌙 Sleep Disturbances: Insomnia and night sweats can disrupt a peaceful night's sleep, impacting daily functioning.

🧠 Cognitive Changes: Memory lapses and concentration difficulties can leave you feeling foggy and frustrated.

💔 Vaginal and Urinary Symptoms: Dryness, discomfort during intimacy, and urinary incontinence can deeply affect your quality of life and relationships.

💪 Bone Density: The decrease in estrogen can lead to reduced bone density, increasing osteoporosis risk.

👩‍🦳 Skin and Hair Changes: Changes such as thinning hair and drier skin are part of the hormonal transition.

🤕 Body and Joint Pain: A commonly overlooked symptom, aches in joints and muscles can hinder daily activities and overall well-being.

🤍 Remember, you're not navigating this alone. Each symptom tells a part of the broader menopause experience shared by many. It's important we bring these discussions to the forefront, fostering a supportive community.

Let’s break down the stigma by sharing our experiences and seeking out comprehensive support. Your journey is valid and deserves recognition. Together, we can navigate menopause with dignity and understanding.

What is your most disturbing symptom? (mine was body and joint pain that forced me to stop exercising and disturbed my sleep)

Let me know in the comments!

🌸 🔥

02/29/2024

🌟✨ SO, this is 56 ✨🎂

Every leap year, February 29th blesses me with the gift of a real birthday - Yes, technically just 14! 😉 But behind the celebration lies a journey rich with experiences, challenges, and profound lessons.

As I reflect on this birthday in my Pisces dreamy way, my age feels more like a tapestry woven with dreams, accomplishments, and uncharted potential. 🌟

It's a reminder that life isn't just about counting years but about seizing every moment with passion and purpose.

From the bustling corridors of corporate life, motherhood, the constant reaching for new goals, to the solace of holistic health exploration, each chapter of my life has left a mark on my soul. 💫

My last chapter - my transition through Menopause - was a tumultuous journey that tested my resilience, shook me to my core, and ultimately became the crucible of my transformation.

In the depths of insomnia, anxiety, changing body composition and fluctuating self-esteem, I discovered a hidden strength—a resilience I never knew I possessed.

It was amidst the chaos of change that I found my calling: to empower women, to share my journey, and to light a path of hope for those navigating similar waters. 🌊

Now, at 56, I stand on the threshold of a new chapter, fuelled by a burning passion to make a difference, to continue learning, and to build a legacy of love and empowerment.

Today, I am filled with gratitude for every twist and turn, every triumph and tribulation that has shaped me into the woman I am today. 🙏💖

And I walk forward with a heart full of hope and a spirit undaunted by what might lie ahead.

For in the end, it's not the years in your life that count; it's the life in your years. 🌈✨

So here's to embracing every moment, cherishing every memory, and stepping boldly into the future with arms wide open.
Together, let's RISE 🚀💫

If my journey resonates with you, I invite you to share your thoughts and reflections.

And if you know someone who could use a dose of inspiration, please pass along this message.

Together, we can spread love, hope, and resilience to midlife women everywhere 💞

Sandra.Spencer.Coaching

06/01/2025

04/28/2025

03/30/2025

03/30/2025

01/11/2025

01/09/2025

01/03/2025

05/30/2024

04/09/2024

04/07/2024

03/23/2024

02/29/2024

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Monday	9am - 4pm
Tuesday	9am - 4am
Wednesday	9am - 12am
Thursday	9am - 7pm
Friday	9am - 12:30pm