A Deeper Understanding of Services
GROUP COACHING CIRCLES
Every group coaching circle is a little different, because every group of women is a little different. Sessions run anywhere from 6 to 12 two-hour meetings, and the group gets a say in how long we go and what we dig into most. That flexibility is intentional. This is not a one-size-fits-all program dropped on top of your life. It is built around the actual women in the room.
Across our time together we move through the topics that matter most for women navigating perimenopause and menopause: your hormone story and what is actually happening in your body, blood sugar and metabolism, sleep and circadian rhythm, cortisol and the nervous system, gut health and inflammation, movement as medicine, labs and how to advocate for yourself in a medical appointment, HRT and natural hormone support, supplements and quality, mindset and the gap between knowing what to do and actually doing it. Not every group covers every topic. We go where the need is.
What every session does include, no matter the topic, is some form of grounding practice. Sometimes that is breathwork. Sometimes a short guided meditation, somatic work, or a gentle movement sequence. This is not filler. It is the foundation. A regulated nervous system is what makes everything else we talk about actually land in the body rather than just the brain. Women consistently tell me it is one of their favorite parts.
Between sessions every participant is part of a private WhatsApp group. Questions, wins, hard days, things you tried that worked, things that did not. Previous participants have shared that this piece alone was worth it. There is something that happens when a group of women who are all in the middle of the same transition start showing up for each other outside of the sessions. It changes the whole experience.
STAND-ALONE WORKSHOPS
Stand-alone workshops are exactly what they sound like. A single session, anywhere from 90 minutes to two hours, built around one or only a few topics, open to anyone ready to go a little deeper on something specific. No long-term commitment, no package required. Just come, learn, practice, and leave with something you can actually use. These workshops are open to all genders and ages. Wellness does not have a demographic.
The topics shift based on what people are asking for. Some of what has been offered and what is in the works: breathwork and nervous system reset, myofascial release and body recovery, sleep and circadian rhythm, blood sugar balance, stress and cortisol management, movement and functional fitness, somatic work, meditation practices, hormonal health education, and breaking through the plateaus that diet and exercise alone never seem to fix. If a topic keeps coming up in conversation, chances are a workshop is not far behind.
Every session opens with a grounding practice of some kind, whether that is breathwork, a short meditation, somatic movement, or something else entirely depending on the topic and the energy in the room. It sets the tone and makes the learning stick in a way that jumping straight into content rarely does.
Workshops are offered both in person at Citrine Holistic Health in Lake Oswego and virtually via Zoom, so geography is never a barrier. They also tend to fill from the interest list first, so if there is a topic you have been hoping shows up, the best thing you can do is let me know. When enough interest forms around the same topic, that is exactly how a workshop gets scheduled.
BITE-SIZED WORKSHOPS
Bite-sized workshops are designed for the groups that already exist in your world. Companies, clubs, studios, gyms, sports teams, and any organization that wants to offer their people something genuinely useful without taking up half their day. Sessions are completely customizable but typically run 30 to 60 minutes and are built around what your group actually needs, not a generic wellness talk that could apply to anyone and therefore lands with no one.
Some of what this looks like in practice: sport-specific myofascial release and recovery sessions for pickleball players, tennis players, or any athlete dealing with the wear patterns that come with a sport they love. A circadian rhythm and sleep reset for a corporate team running on caffeine and back-to-back meetings. A Circle of Life assessment workshop where participants map out eight areas of their health and life, identify where the gaps are, and leave with a clear and honest picture of where their energy and attention most need to go. A 60-minute yoga session woven together with breathwork, meditation, and a foundational movement flow that works for any fitness level and any room.
The format is always clean and accessible. No experience required, no equipment needed beyond what the space already has, and no overwhelming information dump. The goal is always the same: that every person in the room leaves with at least one thing they understand differently and one thing they can actually do tomorrow.
These sessions work especially well as staff wellness programming, member appreciation events, team building with a real purpose, or a one-time offering that opens the door to ongoing work together.
If you have a group and a topic in mind, reach out and we will build something that fits.
