Healthy Living Workshops and Retreats

♦ Healthy Parents/Healthy Kids Busy Families Healthy Kids Image.jpg

Calling all Moms, Dads, Grandparents and Caregivers of kids! Learn new ideas and become empowered to guide your kids to healthy habits that will last them a lifetime.
Topics covered: Healthy breakfasts, snacks, lunches and dinners. Weeknight meal plans to take the stress out of the “What’s for Dinner?” question.  Sneaky ways to hide veggies in your kids favorite meals. FREE family fitness ideas that you can do at home. Dangerous ingredients in your kids food.  Kids and body image. Nip lifelong image issues in the bud early.

♦ Mindset, Meals & Movement: 5 Daily Habits to Transform Your Healthhe-5-daily-goals

The health we have today is a result of the small decisions we make every day including how we think, what we eat and how we move.  Learn 5 simple daily habits that will transform your health and give you an abundance of energy.   Discover the most vibrant version of yourself!
Topics Covered: Healthy mindset, whole food meal recipes, practical exercise tips and five daily goals to add into your lifestyle.


♦ Healthy On-the-Gohealthy-on-the-go
Are you too busy to get healthy?  I promise you that is a limiting belief.  Learn how to eat healthy and get your exercise in all week, even if you have a crazy busy schedule.  Topics covered: Easy meal planning, healthy restaurant options, food prep short cuts and fitness strategies that travel with you.

♦ Healthy On-A-Budgethealthy-eating-on-a-budget

Do you think that getting healthy is too expensive?  Learn tips and strategies to feed yourself and your family clean, healthy, whole foods without breaking the bank.  Topics covered: Meal planning, food budgeting, utilize your freezer, free fitness strategies, mindset shifts.


♦ Workplace Wellnessgreen-drink-at-work

If you spend 40 (or more) hours a week at work, you need specific strategies to make healthy habits stick when the donuts show up at the office.  Topics covered: Healthy breakfasts, lunches and snacks to nourish yourself during your work day, strategies to get more movement into your day, stress management techniques and a work space makeover.


♦ Cancer Wellness Workshop: Embrace Resilience cancer-patient-w-scarf

As a survivor, I’ve done countless hours of research on how to overcome this disease and thrive during and after treatment.  Our food choices matter.  Our mindset and self-talk matter.  Reducing the toxins in our homes is an important step.  Educating ourselves is vital. Learn about clean eating, non-toxic living and healthy mindset techniques that can enhance your health.

♦ Healthy Holidays

healthy holiday fruit tree.jpgHealthy holiday celebrations have to be exciting, flavorful and satisfying and your family and friends won’t know it’s healthy!  If healthy holiday food can taste as good (or even better) than traditional holiday foods filled with saturated fats, sodium and chemical preservatives, why wouldn’t you do it? Who doesn’t want to give their friends and family the gift of health during the holidays? Healthy Holiday Cookbook included with this workshop


♦ Summertime Health & Wellness Tipssummer-time-foods
It’s summertime and the living is easy.  Hmm, that used to be true for me.  Now it feels like one big barbecue after the other.  Learn fresh, clean-eating summer recipes your family and cook out guests will love.  Take advantage of longer days with outdoor workouts.  Learn 10 Tips for Carcinogen Free grilling.  Delicious, nutritious cookout menus provided in workshop.


♦ Party in a Blender

If you own a blender or food processor, you have a powerful health blender-foodstool sitting on your counter top.  Learn how to use it on a regular basis to support your health journey. Recipes: Smoothies, Salsas, Nut bars, Sauces, Salad Dressings & Dips



♦ 30 Day Fitness Challenges

Get your body moving, once a day, every day.  Learn fitness-challenge-scaledo-anywhere fitness routines that fit into your busy schedule.  Options for beginners and advanced exercisers are provided.  Private Facebook Accountability Group for each challenge

♦ Essential Oils for Health

Learn the basics of essential oils for safe, non-toxic health remedies.  Replace toxic cleaners in your home with all natural, essential oil essential-oil-bottlesbased cleaning products you can make yourself.  Learn which oils can cultivate calmness, energy, focus and other emotions you’d like to experience more often. Enhance your families favorite recipes with pure essential oils.

♦ Meditative Mandala Coloring for Health & Well-beingmandala-coloring-image
Have you seen those adult coloring books everywhere?  Turns out there is real science behind coloring mandalas.  Mandalas are Sacred Circles used as spiritual symbols in many cultures.  Enjoy a fun, creative and relaxing Mandala Coloring Meditation session. All art materials provided

♦ Yoga’s Yamas & Niyamasyamas-and-niyama-ice-berg

Yoga is so much more than poses.  Learn to live a yogic lifestyle off the mat by following the Yamas and Niyamas, the 10 moral codes of yoga.  Just as poses improve your physical health, learning to live by yoga’s moral codes help you let go of anything blocking the flow of love and energy in your life.  Learn to bring more balance, peace and harmony to every aspect of your life.  For each principal, we’ll have an explanation, discussion, journaling exercise, guided meditation and affirmation. Yoga poses are just the tip of the ice berg!

♦ What’s your Dosha, Baby?  An Introduction to Ayurvedadosha

Ayurveda is often referred to as yoga’s sister science.  This yogic science of healing is rooted in ancient Indian tradition and “is thought to be the oldest healing system on the planet.” Each of us has a prominent Dosha: Vata, Pitta or Kapha, which essentially determines our constitution at birth.  When our Dosha is in balance, we maintain health.  When out of balance, disease is created. Come learn your Dosah, how to balance it with food and lifestyle and which yoga poses are best for you.  Dosha Quiz to be completed prior to the workshop

♦ Cooking Classes and DemonstrationsKara Cooking Demo Natural Grocers Vitamin Cottage.jpg

I am not a professional chef.  I’m someone who used to eat fast food three times a day.  I came to the realization that if I was going to get healthy, I’d need to learn my way around the kitchen.  You will learn healthy cooking tips and favorite recipes that your family will love.  Enjoy my cooking demonstrations at Natural Grocers by Vitamin Cottage on North Academy Blvd in Colorado Springs.  You can also hold a cooking class in your own kitchen for yourself, your family, or a crowd of friends.

♦ Essential Oils for Yoga- Create Your Own Personalized BlendEO for Yoga

What draws you to yoga?  Is it stress release, fitness, self care, graceful aging, pain relief? In this workshop we explore which essential oils and yoga poses are best to help you reach your goals. Then you’ll create your own personalized blend(s) to enhance your practice at home or in the studio. Yoga and essential oils are a natural fit because they are both designed to heal.


Workshops vary in length and can be customized to fit your needs.

Retreats are available in half day (4 hrs), full day (8 hrs) or 2 days (16 hrs) formats.

Tell me about your audience and we’ll design a program that works for our group.

Kara Galvin-Fischer   (303) 669-7284