Empowering Women
Through Menopause
Heartfelt support and expert coaching to help you embrace this transition with confidence and ease.
My mission is to support women through all stages of menopause with the knowledge and understanding I gained from my own journey. With certifications in Wellness and Menopause coaching, I aim to empower women to embrace this transition by making small, sustainable changes that lead to meaningful healthy habits, helping them feel stronger and at ease in their bodies.
Does this resonate with you?
True health goes beyond the absence of disease; it’s a harmonious state of physical, emotional, and spiritual well-being.
Every woman's midlife and menopause experience is unique and deserves personalized attention.
Menopause has been under-researched, leading to unnecessary suffering for many women.
Small, consistent changes in daily habits are the key to sustainable improvement.
While health care providers often advise exercise, healthy eating, and stress reduction, implementing these actions can be challenging without clear guidance.
It’s never too late to take control of your health and achieve harmony and well-being.
I help women through all stages of menopause, one habit at a time, so they can care for the people and things they love while feeling well and whole as they transition to the next chapter of their lives. Utilizing scientifically proven methods, I aim to help you cultivate greater ease and balance in your physical and emotional well-being.
" I listen to the woman in front of me with my heart."
Hi, I'm Sara
Twenty years ago, I ignored or powered through my menopause years, much like many women whose healthcare providers lack menopause expertise. In my forties, I experienced sleeplessness, anxiety, pelvic pain, and mood swings, but my doctor only treated individual symptoms without connecting them to peri/menopause. This led me from a long counseling career to becoming a yoga and medical qigong instructor, seeking relief through these practices.
Before turning sixty, a cardiac incident shocked me despite having no traditional risk factors. This spurred my research into women’s heart health, revealing surprising information.
Driven by a desire to share my knowledge and skills, I combined my counseling, yoga, and medical qigong experience with my personal menopause journey. I earned certifications in Nutrition and Wellness Coaching, and as a Menopause Coach Specialist, to empower and guide women through this challenging transition.
These rigorous, science-based programs have equipped me with the skills to conduct thorough research and tailor my recommendations to meet each woman’s unique needs and health concerns. My approach is rooted in evidence-based methods, ensuring that the guidance I provide is not only effective but also personalized.
Education and Qualifications:
Master's Degree in Educational Counseling Menopause Coaching Specialist
Wellness and Nutrition Coach
Certified Medical Qigong Instructor Certified Yoga Nidra Instructor
500 E-RYT Yoga Teacher
Co-Founder The Retreat Ladies.
I offer personalized coaching plans tailored to your unique needs in nutrition, movement, and mental health, guiding you through your menopause journey to achieve harmony in body, mind, and spirit.
Each plan begins with an initial free 90-minute consultation where we’ll discuss your specific needs and customize a wellness plan just for you. We will also review my packages and payment options to ensure accessibility for everyone, because wellness should be available to all women, regardless of financial situation. If you need a different payment plan, please let me know.
Each plan begins with an initial 90-minute consultation where we’ll discuss your specific needs. During our initial 90-minute consultation, we will customize your coaching sessions to meet your unique needs, focusing on six key areas:
01. Nutrition
Together, we'll develop sustainable changes to your nutrition plan. With my training, I provide general nutrition education to help you build essential skills that will benefit you for a lifetime.
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Understand the complexity and individuality of food choice behaviors, influenced by personal experience and evolving over time.
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Explore nutrition alternatives that work for you now, rather than what worked in the past.
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Learn to troubleshoot and identify opportunities for improvement without resorting to extremes.
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Think beyond meal plans and reject "Diet Culture."
02. Movement
Incorporating movement into your routine has profound, lasting benefits for all areas of your life. Here are some key advantages:
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Reduces the risk of acute and chronic diseases
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Enhances brain flexibility and cognitive function
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Improves attention and mental clarity
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Lowers rates of cognitive decline, depression, and anxiety
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Boosts confidence and fosters a sense of connection
03. Sleep
Are you getting the recommended 7 to 9 hours of sleep each night? During and after menopause, vasomotor symptoms (hot flashes) can significantly disrupt your sleep. Waking up drenched in sweat, experiencing chills, anxiety, and heart palpitations is common. The effects of sleep loss can be devastating, leading to impaired attention, daytime fatigue, mood instability, gastrointestinal issues, increased sensitivity to pain, and cognitive difficulties. Together, we will:
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Create a bedtime ritual
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Practice good sleep hygiene habits
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Implement effective breathing strategies
04. Stress
Menopause can bring a host of stressors, from children leaving home and caring for aging parents to changes in marital status, work responsibilities, health concerns, and a heightened awareness of mortality. These big life changes can make you feel out of control, often triggering an overactive stress response with detrimental health effects. Regaining a sense of control can help mitigate this response. We can work together to develop skills and practices to manage these stressful times. Some techniques we might use include:
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Grounding exercises
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Journaling
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Reframing
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Breathwork
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Meditation
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Mindfulness practices
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Understanding that not all stress is bad stress
05. Mental/Emotional Wellness
My coaching approach is rooted in unconditional positive regard, helping clients navigate feelings of shame, guilt, and other challenging emotions. Listening with an open heart allows us to connect and work together effectively. It's important to distinguish between 'positive psychology' and 'toxic positivity.' Positive psychology helps us reframe situations to gain a healthier perspective, while toxic positivity involves avoiding or rejecting negative emotions. By creating space to reframe difficult situations, we develop self-trust and feel empowered to make choices aligned with our values and goals. Together, we will:
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Cultivate curiosity
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Focus on moments when problems are not occurring
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Create and highlight positive experiences
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Practice positive reframing
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Foster a growth mindset
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Develop resilience
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Establish healthy boundaries
06. Recovery and Regeneration
Rest and recovery are essential for integrating our efforts and making progress. In our constant “go-do-achieve” culture, the importance of taking time to replenish your body, mind, and spirit is often overlooked. Allowing yourself time to recover strengthens your ability to participate fully in life's demands. Some options we can explore for recovery and regeneration include:
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Self-myofascial release
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Mobility or flexibility exercises
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Diaphragmatic breathing or breathwork
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Qigong
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Restorative yoga
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Journaling
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Setting boundaries
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Meditation
FREE 90 MINUTE CONSULTATION
Client Wins
"Sara's extensive knowledge about holistic health and wellness for women 50+ meant that she understands my needs at this time in my life. She has supported me in setting specific, actionable goals and designing the steps to set me up for success. Our work together has empowered me as I move forward with the next part of my wellness journey!" -Lisa
"I've known Sara for many years. I've taken her yoga and qigong classes and always left feeling inspired. When she decided to work with women over 50 with health and wellness I was so happy to work with her. Sara helped me develop a realistic and sustainable plan for creating strength and better nutrition. I enjoyed working with her."
-Julie K.
"When I started working with Sara I felt listened to. She was able to help me create small daily changes to my nutrition and movement that helped me feel better, stronger and healthier in my body and mind. Thank you Sara."
-Tammy R.
