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Step Into Abundance - Peri | Menopause Support Course

Feel empowered, confident and vibrant throughout your menopause transition years

Book before 28th February 2023 for your £70 discount

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Step Into Abundance - Peri | Menopause Support Course

COURSE DATES:

Mondays 7-8.30pm | April 17th - July 17th (no sessions on 1st and 29th May)

LOCATION:

Parklands Educate Together Primary, 1 Russell Rd, Locking, Weston-super-Mare BS24 7NH

PRICE:

£495/ 3 instalments of £165

EARLY BIRD OFFER - £425 until February 28th 2023 / 3 instalments of £141.67

BRING A FRIEND £400 each (choose £800 Abundance Friends Pass at checkout or contact info@yogabynature.org to pay in instalments)

About the course

This 12 week course is aimed at women who are approaching, experiencing, or emerging from their menopause transition. For most women, changes begin to occur from your late thirties in the Late Reproductive Stage and can continue well into your fifties. 


Are you experiencing any of these symptoms? 

  • Your cycle has become irregular

  • You have zero to low energy 

  • You feel anxious and don’t understand why

  • You have unexplained joint pain

  • You're having hot flushes or night sweats

  • You’re tossing and turning through the night or waking too early

  • Your brain feels foggy and you struggle to concentrate

  • You’ve been steadily gaining weight and nothing you do helps

  • Your digestion has changed for no reason

  • Your mood is up and down and you feel like you want to withdraw from the world


If the answer is yes to any of these, you may be in perimenopause, or the years which lead up to your period stopping completely. While your doctor can help you medicate for symptoms if you are struggling, it has been shown that women who are connected and educated about their menopause have an easier transition time. We offer you a rich and diverse toolkit to get informed and implement effective strategies to ride the waves of your menopause years with grace and strength. 


Key areas covered: Nutrition, Movement, Exercise, Mindfulness, Meditation, Hypnotherapy, Life-coaching, Community. 


“If your goal is greater health and happiness, the most important thing you can do is to curate a social network of healthy, happy friends who care about you”


This sentiment is at the heart of this course. We know that long-lasting, healthy habits are maintained when those closest to you are on the same journey. So, if you’re ready to take back control and start learning how to support your health then read on to find out how you can become a member of this inclusive community.


This 12 week course is designed to nurture a sense of belonging to enable easy, empathetic, useful discussion with women who are experiencing similar issues to you. 


The course structure allows the space for you to completely individualise and tailor recommendations for you to take back control of your health and make informed, empowered choices regarding your lifestyle, diet and fitness.


We aim to provide you with a sense of belonging when you are stepping into a different phase of your life, which can feel frightening and as if you have lost yourself.


This course is hosted by Morven Hamilton (Menopause yoga, mindfulness, health and wellbeing coaching) and Amy Payne (nutrition, welllness coaching), with guest teachers Erica Tijssen (hypnotherapy, life-coaching) and Ed Robinson (personal fitness training).

COURSE FEATURES


Our community will be a group of up to eight women and the course tutors.


Each Monday, we will meet in circle to discuss our "wins" for the week. Each week, there will be a key host or a guest teacher who will share useful information and lead a group practice, and be available to ask any questions you may have. You will not need to bring any special equipment with you, as all equipment for yoga will be provided, although you are welcome to bring your own. We will sit in chairs unless we're doing a yoga or other movement practice.


There will be some discussion as a whole group, in small groups and in pairs. You won't be expected to speak in the whole group unless you want to, and you'll have plenty of time to discuss any issues you wish to either in smaller groups or one to one with one of the tutors. You won't be expected to share anything or do anything that makes you feel at all uncomfortable - you are in control.


What you will learn 


To address energy levels, weight management, anxiety, brain fog, restful sleep and digestion, you’ll learn how to balance your hormones through some key pillars:


  •  Identification of stressors with strategies and coping techniques to manage them

  •  Blood sugar management strategies to get your key hormones working for you and not against you

  • Learn what your appropriate protein intake is to give your body the tools it needs to leave you feeling energised

  • Use specific and targeted foods to tap into your hormones at particular points in the day and month to support your hormone health

  • Movement for pain management, healthy sleep, balanced energy and a calm nervous system


How to feel energised throughout the day:


  • Banishing the afternoon slump or feelings that you can’t function without that first cup of coffee or shower

  • Learn how to prioritise your sleep and put in place some strategies to get you sleeping through the night, leaving you feeling refreshed in the morning

  •  Menopause Yoga, a complete body-mind practice which can ease symptoms, reduce pain and help you maintain muscle, brain and bone health from mid-life onwards

  • The three types of necessary movement and how to incorporate them safely into your routine

  •  Health concerns for the mid-life body and how to address them with achievable exercise goals

  • Mindfulness techniques to manage difficult emotions and promote healthy rest and sleep

  • Easy meditations to help balance the hormones we can affect


How to support your digestion for skin and hair health, through movement and nutrition: 


  • Supporting your digestion means that what you eat is actually being absorbed and is useable by your body and is therefore important for all functions

  •  Supporting digestion can have a profound effect on hormone health, skin and hair quality


Learn how to achieve a weight which is maintainable and appropriate for you, working with your hormones, and not against them:


  • Ensure your meals and snacks are appropriately balanced

  • A NO DIET approach to feeling your best embracing the notion that eating well doesn’t need to be boring or hard work

  •  Banish the afternoon slump or feelings that you can’t function without that first cup of coffee or shower

  • Learn how to prioritise your sleep and put in place some strategies to get you sleeping through the night, leaving you feeling refreshed in the morning

  • Learn to eat and move for brain health, addressing difficulty concentrating, anxiety and fluctuating mood

  • Improve mental clarity by using simple nutrition hacks to get key foods into your daily diet

  • Befriend your body through body awareness and self-compassion, so you intuitively know what your body needs

  • Guided meditation and gratitude practices to promote feelings of wellbeing


Course content:


Bi-weekly Yoga Nidra sessions led by Morven. Yoga nidra is widely used by women in their menopause transition and anecdotal evidence states that it has helped women to sleep better and reduced hot flushes and night sweats. Deep relaxation has been shown to reduce stress hormone cortisol and promote feel-good oxytocin which has a positive effect on sex hormones and menopause symptoms.


Bi-weekly Menopause Yoga sessions led by Morven - yoga to minimise symptoms and keep muscle, brain, bone and digestion healthy through the changes. During the sessions Morven will share valuable information about what your changing body needs regarding movement and relaxation.

Weekly guided meditation and gratitude practices to instil wellbeing at the core


Bi-weekly nutrition and lifestyle coaching led by Amy along with a recipe specific to the topic covered each session. 


Each session is designed to arm you with the knowledge, tools and tips you need to start tackling your troublesome symptoms.


Two sessions with Personal Trainer Ed Robinson who has expertise in strengthening women in their peri and menopausal years for bone, muscle and hormone health, as well as promoting mental clarity and confidence. Ed will demystify the culture of the gym, and help you to integrate an exercise routine that is appropriate and enjoyable for your unique self.


Two sessions with hypnotherapist and life coach Erica Tijssen, who will guide you towards positive outcomes for your health and wellbeing, and help you to overcome self-limiting beliefs.


Weekly troubleshooting and problem-solving as a group which is vitally important to make habits which last the test of time. Together we will create goals and strategies, and support each other as we find out what works for us and what doesn't.


What else is included?


  • A group WhatsApp where you’ll encourage, motivate and learn together throughout the week and have access to Amy and Morven for ongoing troubleshooting and support to keep you on track.


  • Weekly support videos with nuggets of useful info and short yoga "snacks" to keep you going


  • Lifetime access to The Step Into Abundance video library so that you can continue your wellness journey beyond the course.


  • Ongoing mentorship from Amy and Morven even after the course has finished to encourage accountability, companionship and a sense of community as you continue your wellness journey at home.


ADDITIONAL INFORMATION

Morven and Amy are so passionate about this course providing you with meaningful change at this important phase of your life that they will be extending their mentorship beyond the 3-month programme and inviting you to attend a reunion session 3 months following the end of the programme on Monday 23rd October 7-8.30pm. This session is intended for you to catch up with your community, talk through the highs and lows of your journey and look to the future with more helpful tips and advice from the group.

"Morven expertly guides you through her teaching, whilst giving you the freedom to respond to your own body, and encouraging you to explore what arises."

H.M - Previous student of the 200hr

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