Own Your Menopause
What Every Woman Needs to Know
Menopause is something every woman will experience—yet most enter this season with little preparation or reliable information. Symptoms are often attributed to stress, anxiety, or simply getting older, leaving many women confused, frustrated, and unsure where to turn.
Own Your Menopause is a two-hour educational and experiential workshop designed to replace confusion with understanding and help women feel more supported in their changing bodies.
Whether you are beginning to notice changes, actively moving through perimenopause, or already postmenopausal, this workshop will help you understand what is happening in your body, explore the support available to you, and experience practices that can help you feel calmer, more grounded, and connected to yourself.
Menopause Education and Q&A
Led by Tina Spiegelhalter, the educational portion of the workshop will explore:
The differences between perimenopause, menopause, and postmenopause
Common and often-overlooked symptoms, including changes in sleep, mood, memory, metabolism, joint health, and stress tolerance
Why women sometimes struggle to receive helpful answers or appropriate support
How hormonal changes can affect the nervous system, energy, recovery, and overall well-being
The role of nutrition, protein, blood-sugar stability, movement, and strength training
Current hormonal and non-hormonal support options to discuss with a knowledgeable healthcare provider
How to advocate for yourself and identify the right next steps for your individual needs
At the heart of the workshop is a supportive four-pillar framework addressing hormones, metabolic health and nutrition, nervous-system and sleep support, and individualized care options.
The educational portion includes a 45-minute presentation followed by 15 minutes for questions and answers.
Gentle Yin Yoga and Meditation
Following the discussion, Kellie Cook will lead a gentle 45–60-minute Yin yoga and meditation practice designed to support the nervous system and encourage rest, body awareness, and integration.
Through slow, accessible movement, longer-held postures, mindful breathing, and guided meditation, participants will have an opportunity to step out of the constant pressure to push through and begin listening to what their bodies need.
No previous yoga or meditation experience is necessary. The practice will be gentle, supportive, and appropriate for beginners.
You Will Leave With
A clearer understanding of the menopause transition
Greater awareness of the symptoms and changes you may be experiencing
Practical questions to bring to your healthcare providers
Supportive strategies for movement, nutrition, sleep, and stress regulation
Simple tools to help you feel more grounded and connected to your body
The reassurance that you are not imagining your symptoms—and you do not have to navigate this transition alone
Workshop Format
Total length: Two hours
45-minute menopause education workshop
15-minute question-and-answer session
45–60-minute gentle Yin yoga and meditation practice
This workshop is appropriate for women in all stages, from perimenopause through postmenopause.
About Tina Spiegelhalter:
After more than two decades in corporate environments, Tina Spiegelhalter found herself navigating burnout and menopause while feeling disconnected from the signals her body had been sending for years. Her own experience inspired her to become an Integrative Health Coach, Personal Trainer, and Certified Menopause and Cancer Exercise Specialist—and ultimately to create The Coaching Tree. Tina helps others understand how their well-being is influenced not only by nutrition and movement, but also by stress, relationships, environment, purpose, and self-trust. With warmth and compassion, she walks alongside her clients as they create meaningful, sustainable change and learn to feel more supported through every season of life.
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