Vibrant Women

Join in on an Empowering Full Day Workshop for Women!

During this full and connective day together, we will explore several Holistic Modalities & Strategies for supporting women during the perimenopausal and menopausal transition phases. We are combining strengths through Nutrition & Yoga to help alleviate common symptoms, ease the mind and body, and support mobility, strength, thriving health and resilience throughout these transformative female years.

Your Day Will Include:

✿ Opening & Closing Circles
✿ Yoga & Meditation for Hormone Balance, Resilience, & Mood Stabilization
✿ Nutritional Strategies, Supplementation Recommendations, & Supportive Eating Habits/Behaviours
✿ Hormonal Herbalism with Jen Gawne
✿ Delicious Lunch & Snacks with Hormone Recipe Booklet & Foods List
✿ Beautiful Connective & Peaceful Setting at the Forrest Retreat Yurt in Salmo, BC

Nutrition:

Cindy Spratt, Holistic Nutritionist specializing in Culinary & Functional Nutrition, Eating Psychology, & Eating Disorder Recovery, will be providing the Nutritional components to this workshop.

Let’s take a deep dive into the workings of the female hormones from a Nutritional Perspective. We will look at increasing the understanding of the perimenopausal and menopausal phases of the female cycle. We will deepen our understanding of physiological hormone roles, hormonal fluctuations during perimenopause and menopause, common symptoms and discomforts, supportive foods and supplements, eating rhythms, and other holistic strategies to help bring the body back into a state of hormone harmony.

Yoga & Meditation:

Laurie MacDonald has been studying the wisdom of the body for over two decades. She has been teaching Hatha Yoga classes for the last 15 years in the Kootenays. Her personal practice has been dedicated to expanding her understanding of the body, consciousness and the pathways back to remembering our True Selves. Education : BA Sociology 200 hr Yoga teacher Certified rebalancing bodyworker Biodynamic Craniosacral therapist in training.

Laurie will be providing a supportive Yoga session including poses to help alleviate common symptoms like hot flashes, joint pain, and stress, and to enhance strength and resilience. She will also lead a Mindful Meditation and unique embodiment practice to help with hormonal balance and mood stabilization.

Herbalism:

Jen Gawne is a Chinese Medicine Herbalist and chef who loves sharing recipes and learning how to grow flowers. She is looking forward to sharing with you why ‘Menopause ISNT a problem’, herbal formulas to avoid hot flashes and a Sleep Cocktail recipe for your sweetest dreams yet. Later we will treat ourselves to a self guided
facial acupressure session and a cup of tea.

If you have been looking for some support, guidance, and holistic interventions to help support you in feeling more energized, balanced, grounded, and nourished, do not miss this beautiful & informative day!

Women empowering women.

Join us!

Hormone Harmony for Women

Join in on a day of everything hormones!

Ladies! It’s time to talk about Hormonal Imbalances and how to manage them from a Holistic perspective!

During this 4 hour Workshop, we will dive deep into the workings of the female hormones. We will cover topics such as understanding the cycle and phases, the roles of our hormones, common imbalances, onset of menses for young women, the perimenopausal and menopausal woman, and ways to bring the body back into a state of hormone harmony.

Learn holistic strategies to support better hormone health, foods to avoid or include for specific imbalances, the use of food and herbs as medicine, and the benefits of supplementation.

This connective day will include a beautiful lunch, tea, and will encourage you towards a happier, more symbiotic & harmonious relationship with your hormones and your body.

Nutrition & Delicious Lunch provided by Cindy Spratt, Registered Holistic Nutritionist, Eating Psychology Counselor & Eating Disorder Recovery Coach specializing in Culinary and Functional Nutrition.

Herbalism for Hormone Balance with local Herbalist Keith Davis

Space is limited to 15 participants. Don’t delay in booking!

Food & Body Transformation

JOIN US FOR THE 2ND RUN OF THIS AMAZING MONTH-LONG PROGRAM!!
Nov. 1st - Nov. 30st, 2023
ALL ONLINE!!

I am SO excited to be offering a collaborative program for the entire month of October that aims to provide well-rounded and comprehensive guidance to support a Customizable Food & Body Transformation!!

The november Session has a Mental Health Focus!

What’s Included in This Program:

✫ Weekly Focus: Food, Fitness & Mindfulness
✫ Weekly Nutritional Teachings (Mental Health Focus)
✫ Weekly Food Relationship & Body Image Healing Guidance
✫ Weekly Online, fully Customizable Workouts
✫ Movement Motivation Tips
✫ Weekly Yoga Sessions
✫ Weekly Mindfulness Guidance
✫ Daily Postings
✫ Handouts, Worksheets, & Delicious Recipes
✫ Month-long Access to 3 Dedicated and Talented Professionals
✫ Month-long Access to an Online Community of Participants
✫ Ongoing Cheerleading, Support, Information, Guidance, Compassion

This Program includes 3 Practitioners with 3 Holistic Modalities of Support!

1. FOOD

This is me!
My Bio:
Cindy is a Registered Holistic Nutritionist, Eating Psychology Counsellor & Eating Disorder Recovery Coach specializing in Culinary & Functional Nutrition. While offering online and in-person workshops & cooking classes, individual counsel, and retreats, she weaves her areas of expertise by infusing nutritional education with emotional & mental guidance and culinary passion. It is her mission to help individuals make realistic, long-term, and sustainable life changes for thriving health.  

During this Program:
I’ve got you covered in providing Weekly Nutritional Teachings, Food Lists, Recipes, and Inspiration. I will also be offering Food Relationship & Body Image Guidance. There will be a weekly focus, weekly motivational videos, discussions, worksheets, handouts, delicious recipes, and I will be available daily for questions, concerns, and encouragement!

2. FITNESS

Introducing Kim Olson!
Kim’s Bio:
Holding certifications nationally and provincially in Personal Training and group fitness, Kim strives to provide quality, curated classes for all levels of fitness. She blends expertise with humor, motivation with kindness and really enjoys being part of the class with you.
Kim also has background in Education, Psychology and Yogic Philosophy and can be found leading young people through courses and Karma Yoga at Yasodhara Ashram. She loves being outdoors: walking, hiking and riding her bike.

During this Program:

Kim will provide weekly movement classes and movement motivation tips.
Classes are typically "circuit" style featuring equipment most people have at home (dumbbells & yoga mat). Classes are fully customizable and Kim will give appropriate guidance for modifications as needed. You can expect to sweat and work hard, but feel supported and cared for each and every class.
You may also have a really good time! (and even, probably, laugh 😉).
Check out Kim’s Website HERE

3. MINDFULNESS

Introducing Devon Silvers
Devon’s Bio:
Devon has been working in mental health for over 20 years.  She has extensive trauma experience / training, and is a member of the Canadian Critical Incidence Stress Foundation.  Most of her practice is spent in the areas of Occupational Stress Injury,  staff wellness, and PTSD
Besides counselling Devon also has a passion for teaching, and teaches throughout BC for Disaster PsychoSocial Services, as well as Masters level counsellor trainees. She is a 500 hour yoga teacher, and hosts weekly meditation.
”I believe people need to be understood through body, mind, and soul work. The roots of my work come from Mind / Body work (somatic therapy), Jungian depth psychology, and are heavily influenced by the work of neuropsychology.”

During the Program:
Devon will be offering weekly yoga classes, including a mix of Yin & Slow Flow Yoga. She will also be providing regular Mindfulness Practices and some mini informational videos including Cognitive Behavioural Therapy, directives on supporting the Nervous System, and will be introducing Aces - impact of trauma on your health / immune system. We are going to learn SO MUCH from Devon during this program!!
Check out Devon’s Website HERE

This is a Program for YOU if You:

✓ Are looking to UP your health game
✓ Like the flexibility of a Program that can be customized to suit your needs & individuality
✓ Want to learn more about Nutrition, Fitness, and/or Mindfulness
✓ Would love to be a part of a supportive wellness community
✓ Are looking for motivation to get more active, to eat better, reduce stress, and to connect more deeply with your intuitive self
✓ Want to feel stronger in your body, mind, and soul
✓ Like the accessibility of an online Program
✓ Love to move your body, challenge your mind, and feed your body & soul well
✓ Need some food relationship & body image support/guidance/inspiration
✓ Want kitchen and delicious meal inspiration for the Spring & Summer season

May be eligible for reimbursement through extended health if covered by registered clinical counsellors, email: counselling@devonsilvers.ca for more information

JOIN US for a FULL MONTH of Guidance, Inspiration, Connection, & Transformation!

Early Bird Pricing Available Until Monday, October 16th!!
Total EARLY BIRD Investment $130
Investment AFTER October 16th: $150

PLEASE NOTE: Etransfer to cindy@cindyspratt.com is our preferred method of payment (please include your email for reference)

DANCE & NOURISH - for Women

THE VERY FIRST OF ITS KIND!

This is a One-Day Offering for Women looking to move, connect, learn, nourish, and rejuvenate!
I am SO excited to offer this opportunity as a combination of 2 of my favourite passions: Dance & Food ♡
Come gain some new, high energy dance moves, enjoy an incredible, nourishing meal, and learn about Hormone Balance through the lens of Holistic & Functional Nutrition.

Your Day will Include:

2 DANCE CLASSES: Hip Hop/House Grooves AND Dance Aerobics - these are OPEN LEVEL classes and can be managed by anyone willing to move their body, sweat, smile, and take on the challenge of mind-body connection.
A NOURISHING MEAL & HEALTHY SNACKS: Your lunch will be made with love by me, whole foods, plant based, as local & organically sourced as possible, and intensely delicious! The day will also include a few healthy sweet treats as snack options.
FUNCTIONAL NUTRITION & HORMONE BALANCE: Women everywhere are learning more about the connection between food, lifestyle, healthy habits & behaviours, and hormonal balance. This 1-hour Nutrition Talk will include some simple and powerful strategies to help you keep those fluctuating hormones stable, direction on how to integrate medicinal foods as support, lifestyle adjustments to implement, and a look at strategic supplementation for specific challenges.
The class will also include Handouts & Recipes.

9am - 2pm, Saturday, July 16th, 2022
Salmo Valley Youth & Community Centre, Salmo, BC

Your Total Investment: $95
Spots are Limited, please do not wait to register.
NOTE: Etransfer for Payment is PREFERABLE: cindyspratt77@gmail.com (please include your preferred email address for communications)

Come get Sweaty, Invigorated, Inspired, & Nourished ALL IN ONE DAY!!

Batch Cooking FALL Session 2022

THIS FALL, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your freezer and your recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier heading into a busy fall season.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-focused and totally delicious recipes to provide you many meals & snacks worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list the week prior with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer, and others to consume for upcoming meals. There will be a mix of baked goods, snacks, salads, soups, and main meals spread out over the 2 morning sessions. The goal is to provide you with the motivation to make a little room in your life for batch cooking, meal-planning, to inspire some kitchen magic and introduce more plant-focused meals & ideas, AND to give you something fun to do for a weekend!
All recipes are Health-Centered, Plant-Focused, Gluten & Dairy Free and designed with an incredible amount of LOVE!

Saturday, October 15th, 2022, 10am - 12:30pm PST - ONLINE
Sunday, October 16th, 2022, 10am - 12:30pm PST - ONLINE
Total Cost: $105 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable )

Words from Past Participants:

“Cindy's recipes are delicious and I'm always confident I'll have tasty meals. Not only are her classes well thought out and organized, but she always weaves health information throughout her classes. Love the batch cooking classes!”

— Danielle Campbell

“I thoroughly enjoyed my first batch cooking session with Cindy. We whipped up an amazing selection of delicious vegan, gluten-free dishes that my family really enjoyed. Cindy provided lots of helpful nutritional tips along the way. All in, a great way to spend a weekend, and I would highly recommend it to anyone who loves cooking delicious meals in a community of like-minded food-lovers.
I learned so much from Cindy about food, how to plan, organize, store and prepare amazing plant based meals. Really delicious and empowering food that makes you feel great before, during and after you eat it.”

— Maureen Juniper

“YUM! This experience is soul-energizing work that leaves me with so much delicious and nourishing food and recipes that I go back to regularly. Cindy’s classes are well organized, supportive, informative and fun!”

— Laura Munoz

HOPE TO SEE YOU THERE!

Batch Cooking Winter Session 2022

THIS WINTER, JOIN IN ON SOME BATCH COOKING ADVENTURES!

Fill your freezer and your recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join myself and an incredible group of other kitchen enthusiasts for a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off several different plant-based and totally delicious recipes to provide you many meals worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list ahead of time with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freeze,. and others to consume for upcoming meals. The goal is to provide you with the motivation to make a little room in your life for batch cooking, to inspire some kitchen magic and introduce more plant-based meals & ideas, AND to give you something fun to do for a weekend!
All recipes will be Plant-Based, Gluten & Dairy Free!

Saturday, February 5th, 2022, 10am - 12:30pm PST - ONLINE
Sunday, February 6th, 2022, 10am - 12:30pm PST - ONLINE
Total Cost: $85 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable )

HOPE TO SEE YOU THERE!

Stamina & Fatigue Avoidance

Included in Rise & Shine

Sunday, April 10th, 2022
The Yurt, Salmo, B.C.

An ALL NEW workshop, Stamina & Fatigue Avoidance is all about making it through the long days, weeks, & months, with stable energy levels, lasting endurance, and enough reserves for unforeseen challenges. We work hard, day in and day out, and whether we are literally or figuratively climbing mountains, our ability to keep up with outstanding demands has EVERYTHING to do with what we are eating, when we are eating, and how we are eating. During this 1-hour Nutrition Workshop, participants will learn how to make good food choices, in the right food combinations, and for specific times a day, to support steady, streamlined energy, endless-day endurance, quality sleep, and strong digestion, to keep on motoring day after day.

This unique class is only offered during the Full Day Rise & Shine Workshop.

Come learn how to support yourself through it all, every day, with strong stamina and thriving health!