Retreats
Light Me Up! Weekend Retreat
Mar 28, 2025, 4:00 PM – Mar 30, 2025, 3:00 PM
Sonoma, 2300 Grove St, Sonoma, CA 95476, USA
When was the last time you took a beat and focused entirely on yourself? For a whole day?
How about an entire weekend?
That’s the vision behind Light Me Up! An enrichment retreat to support, educate, and empower women navigating midlife. It’s a soulful, playful two-day getaway grounded in wellness and longevity.
What
The weekend will be a balance of mind, body, and soul featuring a fabulous line-up of experts to guide you along the way. We will cover a broad range of topics, including:
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Holistic skincare
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Healing breathwork
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Cooking and nourishment
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Meditation and self-compassion work
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Yoga and strength training
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Pelvic health and therapy
Weekend Schedule
Friday
4:00pm Check-in
5:00pm Welcome, Introductions and Mocktails
6:30pm Dinner
7:30pm Evening Activity + Fun
Saturday
7:15am Yoga with Nikki
8:00am Breakfast
9:00am Menopausitive Education with Susannah, Nikki + Tanya
10:30am Feel Good Cooking with Katie
11:30am Muscles and Bones: Strength Training After 40 with Kristi
12:30-3:00pm - Lunch + Free Time
*there will be some unstructured time with retreat leaders for those who wish to join in. This may include sound healing, Q&A, meditation and dance.
3:00pm Skincare Ritual with Sarah
4:15pm Breathwork and Sound Healing with KK
6:30pm Dinner
7:30pm Evening Activity + Fun
Sunday
7:15am Yoga with Nikki
8:00am Breakfast
9-10am Menopausitive Education with Susannah + Nikki
10:15-11:00am Pelvic Health with Tanya
11:15 Health Care Provider Guest
12:15 Vitality Through Inner Wisdom with Amy
1:15-3:00pm Lunch + Closing
3:00pm Departure
*This is a draft. Times and details may change.
**While we hope this will be an “all in” experience, every session and activity is optional.
Why
To reset, enrich, and connect with other women (and yourself). To find your joy as you learn and grow from big-hearted teachers, healers, and thought leaders.
Who

KK Holly - Breathwork, Sound and Energy Healer
KK is a modern wellness innovator and a passionate advocate for advancing women’s healthcare. As a dedicated researcher, public speaker, and sought-after alternative healthcare practitioner, KK empowers her clients to master their natural energetic states through breathwork and frequency-resonance practices. Her latest research delves into the transformative power of sound, frequency, and vibration. KK has had the privilege of sharing the stage with experts such as Dr. Joe Dispenza and Marie Forleo, presenting at the Future of Health and at the 12th Annual International Sound Healing Conference, where she joined 27 leading sound specialists from around the world working to revolutionize modern healthcare. Through her talks and retreats, KK teaches the art of self-empowerment and self-healing, guiding individuals to use breath and sound to influence human physiology and awaken the soul-mind-body connection. Her methods are rooted in eternal wisdom rituals that nourish, and the laws of physics and sympathetic resonance. She helps people regulate their energetic states and discover their inner healers. As a survivor and thriver of ovarian cancer, KK's personal journey led her to advocate deeply for women’s health, especially in the menopause space, she created multiple Women’s Health Panels in the Bay Area from 2018 to 2020 and continued to support menopause channels on social media. She is also the founder of HONNE, a holistic healing skincare/bodycare line, the first ever to incorporate healing frequencies in the skincare oils. Now based in Marin, KK is an avid nature and dog lover. She has dedicated the second half of her life to helping others thrive through midlife with ease, grace, and authenticity, guiding them to embrace their true resonance and foster meaningful wellness.

Tanya Burdick – Pelvic Health Specialist/Physical Therapist;
Tanya Burdick received her Bachelor of Science from Penn State University and earned her Master’s in Physical Therapy from Boston University. With over three decades of experience, Tanya has practiced in a variety of clinical settings, with a primary focus on outpatient care. Since 2002, she has been a valued member of Kaiser Permanente’s Physical Therapy team. In 2007, she began to specialize in Pelvic Health, providing care for individuals with a range of conditions, including incontinence, pelvic pain, painful intercourse, pre and post-partum concerns, voiding issues, prolapse, and genitourinary syndrome of menopause (GSM). Tanya’s approach to therapy integrates her expertise in musculoskeletal health with an understanding of the biopsychosocial aspects of each patient’s experience. She is deeply committed to providing compassionate care and empowering clients through education and the development of a treatment plan that allows them to take charge of their health and healing with the goal to participate fully in the activities they love. Outside of her professional life, Tanya resides in Marin with her husband and two sons. She enjoys hiking, trail running, beach outings, travel, and a good cup of coffee.

Kristen Swig – Women’s Strength Training Specialist
Coach Kristi has been a lifelong athlete, but fell in love with strength training when she was introduced to the barbell. Since then, she has engaged in an endless pursuit of knowledge around weightlifting, fitness, and mobility. She has coached around multiple strength sports including Powerlifting and CrossFit. She loves working with people that are interested in fitness for the pursuit of long term health, mobility, and general function of their bodies. Kristi is of the philosophy that the gym is where we train to be the most capable versions of ourselves physically, so we can most fully enjoy life in our bodies. She currently runs her coaching practice out of a women's gym in Noe Valley, where she is able to wed her knowledge of fitness to empowering women and make her training approach specific to female physiology. Specialties: Functional Fitness, Strength Training, Pre/ Post Partum, Perimenopause and Menopause, Mobility, Functional Bodybuilding. She is of the body positive / body neutral mindset around health and fitness. ** Certifications/Education:** NASM Personal Trainer, CrossFit Level 1, The Ready State Coach (formerly MobilityWOD), San Francisco CrossFit Internship Program, B.A. from UC Santa Cruz in Feminist Studies.

Amy Tirion - Mindfulness Teacher, Speaker, Author & Coach
Amy Tirion works with leaders and teams using mindfulness as an organizational and culture change strategy to enhance resilience, efficiency, creativity and well-being. Based in the Bay Area, she has brought mindful work and mental strategies to thousands of leaders and teams across the globe, most recently shifting the culture at Cisco Systems, Stanford University Healthcare Alliance, Kaiser Permanente, and Accenture. Amy was a member of the research team for Potential Project’s book, Mind of a Leader, published by Harvard Business Review and leverages Potential Project's work and mental strategies to help increase the collective capacity of her clients. She is also a certified Enneagream and executive coach with the Deep Coaching Institute and offers the Enneagram, as a personality and team assessment tool. Amy’s passion for culture change was shaped by her previous ten-year change management consulting career with Accenture, which included leading culture change initiatives across their Bay Area offices. Amy provides customized, interactive and introspective programs and keynotes that guide participants to define their own path for more capacity, flow, and renewal in their personal and professional lives. Amy is also an award-winning author and contributor to the Huffington Post. She lives in San Francisco with her husband and two teenage daughters.
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Katie Morford - MS, RD, Culinary Dietitian & Cookbook Author
Katie Morford is a food writer and registered dietitian with nearly three decades of experience sharing her passion for food and nutrition through writing, teaching, and recipes. She is the author of three cookbooks and has written articles for a broad variety of magazines and newspapers, including Real Simple, Better Homes & Gardens, Oprah, Parents, and the San Francisco Chronicle. She is the voice behind the blog Mom’s Kitchen Handbook and posts cooking videos and nutrition insight on her Instagram account. Over the years Katie has taught cooking and nutrition everywhere from corporate offices to schools and healthcare facilities. She is also a regular guest chef at the cooking school at Rancho La Puerta spa. Katie has an undergraduate degree in English literature from Loyola Marymount University and holds a Master's Degree in Clinical Nutrition from New York University. She is the mother of three grown daughters and lives in San Francisco with her husband. In her free time, Katie is either on the move or curled up with a good book. Her favorite activity is to turn the spoils of the local farmers’ market into dinner for friends at home.

A holistic esthetician practicing in San Francisco for over 20 years, Sarah Becker believes that we each have the opportunity to arrive at a deep acceptance of ourselves - especially as we age. Sarah supports her clients in the process of unraveling the detrimental programming of an anti-aging culture by providing spacious and healing facials that are focused on revealing the unique beauty and true depth of self within each of us. Sarah was trained as an Esthetician at the original Aveda Institute in Minneapolis. She has given thousands of facials since then and finds that her passion continues to reside in the intimate container of the facial where deep healing is always a possibility. Sarah has completed 3 levels of Breathwork Teacher Training with Erin Telford and David Elliot, is Reiki 2 certified and recently received a Masters of Intuition Medicine at The Academy of Intuition Medicine. She can’t wait to change your mind about how true beauty looks and feels!

AND US!
Nikki Pearl
Susannah Wallenstrom
Where
Two nights at beautiful Westerbeke Ranch, a verdant Sonoma County property dotted with cozy-chic redwood cabins, shady oaks, a pool and hot tub, and stone labyrinth that abuts the Valley of the Moon. Chef in residence, John Littlewood will prepare fresh, nourishing food throughout the weekend, sourced in part from the Ranch’s own vegetable garden.
When
Friday evening March 28th through Sunday afternoon March 30th
Retreat Rates
Full weekend retreat, including accommodations, all meals, movement, and lectures, plus a take-home goodie bag: $1595
*Your non-refundable $500 deposit secures your spot. Final payment due March 1, 2025.
*Early bird special (before 1/15/25): $1295
Got questions? All in and ready to sign up??
Shoot us an email. info@menopausitiveworkshop.com