Sandra.Spencer.Coaching

Sandra.Spencer.Coaching ✦ Transformational Coaching to help ambitious women THRIVE through and Beyond
✦ Empowered Aging
✦ Science + Wisdom

04/23/2026

When I arrived in Bali almost a month ago, I had no idea how much heaviness I was carrying. All I knew was that I felt a pull to come and I followed that feeling.

Through sunlight, meditation, breath work, yoga, fresh food, rest, energy work, body work, spirituality, beautiful people and fun, I feel like I have shed a thousand pounds.

I hope I can bring this feeling of peace and joy back home with me.

Thank you Bali. You are magical. 🙏❤️

11/23/2025

The wellness industry has it backwards and midlife. Women are paying the price.

Somewhere along the way, we were taught to fear the PAUSE.To see it as loss.To label it “dysfunction.”But what if this i...
11/03/2025

Somewhere along the way, we were taught to fear the PAUSE.
To see it as loss.
To label it “dysfunction.”

But what if this isn’t the end of something?
What if menopause is the upgrade — the body’s quiet recalibration toward rhythm, rest, and renewal?

Our culture treats women’s bodies like machines that eventually “break.”
So when hormones shift, we’re told to fix it — with pills, patches, or protocols.

But your body isn’t breaking down; it’s evolving.
It’s asking to move differently.
To live differently.
To be nourished differently.

That’s not failure.
That’s wisdom.

When we stop pathologizing menopause and start partnering with it, the healing process becomes much simpler.

You don’t have to fight your biology — you have to listen to it.

This is your next chapter of power.
Not the closing act.

💛 Double tap if you’re ready to see menopause as an awakening, not a diagnosis.
📎 Save this for the days you forget that your body is on your side.

You don’t need another protocol.You need a new rhythm.A new relationship with your body.One that honours your nervous sy...
08/29/2025

You don’t need another protocol.

You need a new rhythm.

A new relationship with your body.

One that honours your nervous system, your changing hormones, and your deeper purpose in this next season of life.

Because here’s the truth most health programs miss:

Midlife isn’t just about managing symptoms.

➡ It’s about reclaiming your rhythm.
➡ t’s about realignment—not restriction.
➡ It’s about who you’re becoming—not just what you’re fixing.

Your hormones are changing, yes. But so is your identity, your energy, your priorities.

This isn’t a breakdown. It’s a bio-spiritual awakening.

So let’s stop chasing more plans, more fixes, more “shoulds.”

And start coming home to you.

✨ If this feels true for you, you’re not alone.

💬 Tell me below: What rhythm are you ready to reclaim?

🌿 Are you feeling overwhelmed by the pressure to “do it all”? 🌿As women, we're often told that the key to success is bal...
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 🥰

The strategies that got you here…Aren’t the strategies that will carry you into your next chapter.🌿 Midlife demands a di...
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?

🌀 Feeling like your body is no longer your own? You’re not alone.❓How do you really take back control of your health in ...
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.



What if menopause wasn’t a crisis… but a calling?A deeper invitation to slow down, shed what no longer serves, and step ...
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.









MY STORY...I would love to hear YOUR Menopause story. Share in the comments below. 🙏 💚 ...
01/11/2025

MY STORY...

I would love to hear YOUR Menopause story.

Share in the comments below. 🙏 💚

Are you ready to get serious about addressing the symptoms you are experiencing from menopause and aging?I offer a bouti...
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

✨ Menopause: It's Not Just Hot Flashes! ✨Did you know that menopause symptoms go far beyond hot flashes? In a recent sur...
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. 🌿💛

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Toronto, ON

Opening Hours

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

Telephone

+16475022221

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