Read Well, Live Well is a health and wellness-based book club led by a certified health coach, designed for those passionate about holistic living and personal growth.

We will meet via google meet bi-weekly.

Our first book is “The Menopause Reset” by Dr. Mindy Pelz. We will cover chapters 7-13

Read Well, Live Well is a health and wellness-based book club led by a certified health coach, designed for those passionate about holistic living and personal growth.

We will meet via google meet bi-weekly.

Our first book is “The Menopause Reset” by Dr. Mindy Pelz. We will cover chapters 1-6

Unlock the secrets of a hormone-friendly lifestyle in this transformative masterclass designed to help women harness the power of their menstrual cycle, metabolism, and hormonal rhythms.

What You’ll Learn:

🔹 Understanding Your Menstrual Cycle – How your hormones shift throughout the month and why it matters for energy, metabolism, and mood.
🔹 Hormone Literacy & The Hormonal Hierarchy – The key players (cortisol, insulin, estrogen, progesterone) and how they impact weight, stress, and overall health.
🔹 Fasting with Your Cycle – When and how to fast for optimal hormone balance.
🔹 Eating Like a Girl – The five foundational nutrition principles:
✅ Blood sugar balance over calorie counting
✅ Feeding your microbiome for gut and hormone health
✅ Prioritizing nature’s carbs for steady energy
✅ Why protein is the super macro for metabolism and muscle
✅ How healthy fats fuel hormone production

🔹 The 3 Principles of Eating Like a Girl:
✨ Eat to produce hormones
✨ Eat to break down hormones
✨ Eat to metabolize hormones

📢 Who is this for? Women with chronic illness, women in perimenopause, and student athletes looking to optimize performance, energy, and hormone health.

Your body remembers what your mind forgets. It’s time to release, restore, and realign.

Join Mangatas Muse for a deeply immersive Sound Bath Experience designed to help you unwind, regulate your nervous system, and release stored stress and tension. Using the power of vibrational frequencies, this session will guide your body into a state of deep relaxation, promoting healing at the cellular level.

🔊 What to Expect:
✨ A guided experience using crystal singing bowls
✨ Nervous system regulation to shift from stress to calm
✨ Release of stagnant energy and emotional tension
✨ A full-body reset to restore balance and clarity

🌿 Perfect for you if you:
✔️ Feel stressed, anxious, or overwhelmed
✔️ Struggle to quiet your mind or sleep deeply
✔️ Want to release emotional or energetic blockages
✔️ Are craving a moment of stillness and restoration

📅 Date: March 28th
📍 Location: Kinsman American Legion (6336 ST RT 87)
⏳ Time: 6:30pm
🎟️ Reserve Your Spot

Space is limited—come experience the power of sound healing for yourself. Your nervous system will thank you. 💫

Unlock the secrets of a hormone-friendly lifestyle in this transformative masterclass designed to help women harness the power of their menstrual cycle, metabolism, and hormonal rhythms.

What You’ll Learn:

🔹 Understanding Your Menstrual Cycle – How your hormones shift throughout the month and why it matters for energy, metabolism, and mood.
🔹 Hormone Literacy & The Hormonal Hierarchy – The key players (cortisol, insulin, estrogen, progesterone) and how they impact weight, stress, and overall health.
🔹 Fasting with Your Cycle – When and how to fast for optimal hormone balance.
🔹 Eating Like a Girl – The five foundational nutrition principles:
✅ Blood sugar balance over calorie counting
✅ Feeding your microbiome for gut and hormone health
✅ Prioritizing nature’s carbs for steady energy
✅ Why protein is the super macro for metabolism and muscle
✅ How healthy fats fuel hormone production

🔹 The 3 Principles of Eating Like a Girl:
✨ Eat to produce hormones
✨ Eat to break down hormones
✨ Eat to metabolize hormones

📢 Who is this for? Women with chronic illness, women in perimenopause, and student athletes looking to optimize performance, energy, and hormone health.

Join us for a relaxing and rejuvenating Beginner’s Stretch Class, designed to help you increase flexibility, improve mobility, and release tension. Whether you're new to stretching or looking for a gentle way to ease into movement, this class will guide you through simple, effective stretches to support your body’s well-being.

Benefits of a regular stretching routine:
✔ Enhances flexibility and mobility
✔ Reduces muscle tension and stress
✔ Supports better posture and alignment
✔ Boosts circulation and body awareness
✔ Helps prevent injuries and improves recovery

Cost: $10 per class

Come as you are—no experience needed! Bring your yoga mat!!

Let’s stretch, breathe, and feel amazing together.

Join us for a relaxing and rejuvenating Beginner’s Stretch Class, designed to help you increase flexibility, improve mobility, and release tension. Whether you're new to stretching or looking for a gentle way to ease into movement, this class will guide you through simple, effective stretches to support your body’s well-being.

Benefits of a regular stretching routine:
✔ Enhances flexibility and mobility
✔ Reduces muscle tension and stress
✔ Supports better posture and alignment
✔ Boosts circulation and body awareness
✔ Helps prevent injuries and improves recovery

Cost: $10 per class

Come as you are—no experience needed! Bring your yoga mat!!

Let’s stretch, breathe, and feel amazing together.

Join us for a relaxing and rejuvenating Beginner’s Stretch Class, designed to help you increase flexibility, improve mobility, and release tension. Whether you're new to stretching or looking for a gentle way to ease into movement, this class will guide you through simple, effective stretches to support your body’s well-being.

Benefits of a regular stretching routine:
✔ Enhances flexibility and mobility
✔ Reduces muscle tension and stress
✔ Supports better posture and alignment
✔ Boosts circulation and body awareness
✔ Helps prevent injuries and improves recovery

Cost: $10 per class

Come as you are—no experience needed! Bring your yoga mat!!

Let’s stretch, breathe, and feel amazing together.

Join us for a relaxing and rejuvenating Beginner’s Stretch Class, designed to help you increase flexibility, improve mobility, and release tension. Whether you're new to stretching or looking for a gentle way to ease into movement, this class will guide you through simple, effective stretches to support your body’s well-being.

Benefits of a regular stretching routine:
✔ Enhances flexibility and mobility
✔ Reduces muscle tension and stress
✔ Supports better posture and alignment
✔ Boosts circulation and body awareness
✔ Helps prevent injuries and improves recovery

Cost: $10 per class

Come as you are—no experience needed! Bring your yoga mat!!

Let’s stretch, breathe, and feel amazing together.

This series is designed to help you cultivate wellness from the ground up, with sessions focusing on:
1️⃣ Hormone Health: Understanding your hormonal rhythms and supporting them through nutrition and lifestyle.

• Learn to mitigate PMS, balance your energy, and feel in sync with your cycle.

2️⃣ Digestive Wellness: Building a healthy gut to improve digestion, immunity, and overall vitality.

• Discover the foods and habits that nourish your gut and promote optimal health.

3️⃣ Detoxification: How to safely and effectively support your body’s natural detox processes.

• Get actionable tips to reduce your toxic load and boost your energy. 

These sessions will give you practical tools, expert insights, and actionable steps to feel empowered in your health journey are perfect for anyone looking to deepen their understanding of holistic health and create sustainable, meaningful change.

This series is designed to help you cultivate wellness from the ground up, with sessions focusing on:
1️⃣ Hormone Health: Understanding your hormonal rhythms and supporting them through nutrition and lifestyle.

• Learn to mitigate PMS, balance your energy, and feel in sync with your cycle.

2️⃣ Digestive Wellness: Building a healthy gut to improve digestion, immunity, and overall vitality.

• Discover the foods and habits that nourish your gut and promote optimal health.

3️⃣ Detoxification: How to safely and effectively support your body’s natural detox processes.

• Get actionable tips to reduce your toxic load and boost your energy.

These sessions will give you practical tools, expert insights, and actionable steps to feel empowered in your health journey are perfect for anyone looking to deepen their understanding of holistic health and create sustainable, meaningful change.

This series is designed to help you cultivate wellness from the ground up, with sessions focusing on:
1️⃣ Hormone Health: Understanding your hormonal rhythms and supporting them through nutrition and lifestyle.

• Learn to mitigate PMS, balance your energy, and feel in sync with your cycle.

2️⃣ Digestive Wellness: Building a healthy gut to improve digestion, immunity, and overall vitality.

• Discover the foods and habits that nourish your gut and promote optimal health.

3️⃣ Detoxification: How to safely and effectively support your body’s natural detox processes.

• Get actionable tips to reduce your toxic load and boost your energy.

These sessions will give you practical tools, expert insights, and actionable steps to feel empowered in your health journey are perfect for anyone looking to deepen their understanding of holistic health and create sustainable, meaningful change.

Together, we’ll create a ripple effect of health and vitality in our community.

Discover how to nurture your body and transform your health from the inside out. This workshop is designed for women seeking to understand the powerful connections between their microbiome, hormonal balance, and metabolism. You’ll learn how these systems shape your energy, mood, and vitality, and gain practical strategies to optimize them for lasting wellness.

Metabolism, Toxins, and Nutrition

• Discover how your metabolism works and how macronutrients fuel your body.

• Learn the importance of protein, healthy fats, and blood sugar regulation.

• Identify and reduce toxins in your diet and environment to support your body’s natural detox pathways.

Discover how to nurture your body and transform your health from the inside out. This workshop is designed for women seeking to understand the powerful connections between their microbiome, hormonal balance, and metabolism. You’ll learn how these systems shape your energy, mood, and vitality, and gain practical strategies to optimize them for lasting wellness.

Hormonal Balance and Biomarkers

• Understand the hormonal hierarchy and how it impacts women’s energy, mood, and cycles.

• Learn to track and interpret key biomarkers like lipid levels, HbA1c, and inflammation markers.

• Gain actionable insights to balance your hormones and reduce symptoms like PMS or fatigue.

Discover how to nurture your body and transform your health from the inside out. This workshop is designed for women seeking to understand the powerful connections between their microbiome, hormonal balance, and metabolism. You’ll learn how these systems shape your energy, mood, and vitality, and gain practical strategies to optimize them for lasting wellness.

Health and the Microbiome

• Explore the essential role of your gut in digestion, immunity, and inflammation.

• Learn how to balance your microbiome to support energy, mood, and overall health.

• Discover foods and habits that nourish your gut and reduce dysbiosis.