Wellness Retreat Days

RBHFITNESS Wellness Retreat Days

​​​"Thank you for an amazing Wellness Retreat day, I came home feeling refreshed and with a new zest for exercise and wellbeing!"​​​​​

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Join us for the Reclaim Your Strength Retreat – a full spring day of guided movement, real food, and expert insights for women ready to age well, without pressure or perfection.

📍 Bargoed Farm, Moody Cow | 🗓 Sunday, May 18, 2025 | ⏰ 10:00 AM – 4:30 PM

 

 

 

 

 

 

 

 

 

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A day to reset, reconnect, and feel strong from the inside out

 

If you’ve been feeling stiff, stuck, or out of sync with your body lately… my Spring Retreat Day might be exactly what you need.

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No trends. No pressure. Just a full day of guided sessions designed to support:

 

💪 strength🌬 digestion🧠 mood & brain health🥗 hormone-supportive nutrition

 

It’s about understanding your body again—not pushing through pain, but learning how to support it, for life.

Come and connect with like-minded women who are done with the noise and just want facts, friendship, and movement that makes sense.

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🕤 9:30 AM – Arrival & Welcome: Come As You Are

We’ll ease into the day with a warm drink, gentle conversation, and a short body-and-mind check-in.

You’ll receive your Wellness Workbook—a simple guide filled with notes, takeaways, and reflection space to help you make the day your own.

🔹 You don’t need to be fit to start. You just need to be here.

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🧘‍♀️ 10:00 AM – Standing Tall: Pilates for Balance & Confidence

Start moving gently with a standing Pilates session to help you feel more connected, supported, and steady in your body.

We’ll focus on posture, balance and breathing—ideal if you’ve been feeling stiff, uncertain on your feet, or a little disconnected from your core.

🔹 Feel grounded. Feel tall. Feel capable again.

 

Key Takeaways:
✅ How Pilates supports bone health and fracture prevention
✅ The role of core stability in maintaining spinal integrity
✅ How neuromuscular efficiency impacts balance and injury prevention

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🧠 10:45 AM – Strong Body, Strong Mind: Why Muscle Matters More Than Ever

A friendly, science-backed talk on how muscle supports brain health, energy, and confidence—especially during and after menopause.

You’ll learn how strength training protects your bones, sharpens your thinking, and keeps your independence strong.

🔹 Muscle isn’t about mirrors—it’s about memory, movement and mood.

Key Takeaways:
✅ How muscle mass correlates with brain function and neuroprotection
✅ Strength training’s impact on synaptic plasticity and neurogenesis
✅ Best practices for integrating resistance training for longevity

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🏋️‍♀️ 11:30 AM – Lifting Without Fear: Practical Strength & Conditioning

This session puts learning into action—at a pace that works for you.

We’ll practise safe, effective techniques using kettlebells, resistance bands and bodyweight. You’ll leave feeling capable and in control of your strength journey.

🔹 Start where you are. Use what you have. Do what you can.

 

🏋️‍♀️ Optimising strength workouts for muscle growth and metabolic health
🏋️‍♀️ The importance of conditioning training for maintaining reaction time and balance

🏋️‍♀️ Adapting resistance training for joint longevity and injury prevention

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🥗 12:15 PM – Nourish & Connect: Lunch & Good Conversation

A delicious, hormone-supportive meal designed to refuel and restore.

Sit, relax, and enjoy meaningful chats—or quiet reflection, if that’s more your style. There’s no rush.

 

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🧬 1:15 PM – Food That Supports You: Real Nutrition for Ageing Well

This friendly session explores how real food choices can support your energy, sleep, digestion and muscle health as you age—without fad diets or guilt.

You’ll leave with simple, sustainable ideas for eating well in real life.

🔹 Eat for strength, not size. Fuel for life, not rules.

Key Takeaways:
🍽 The role of protein in muscle preservation and metabolic health
🍽 How omega-3s and polyphenols support brain function and cellular longevity
🍽 Are supplements necessary? Understanding nutrient absorption in ageing bodies

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🌬 2:00 PM – Core Calm: Pilates for Gut Health & Inner Strength

Gentle, floor-based Pilates to support digestion, reduce bloating, and help you reconnect with your deep core and breath.

This is movement for nervous system balance, not flat abs.

🔹 Breathe deeply. Move softly. Support your centre.

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Session Focus:
✅ How diaphragmatic breathing enhances vagus nerve function and gut-brain communication
✅ The connection between core stability and digestive efficiency
✅ Exercises to support circulation and reduce inflammation

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💃 2:45 PM – Move for Joy: Disco Diva Dance

No steps to get right. No pressure to perform. Just joyful, rhythmic movement that lifts your mood, heart rate, and sense of fun.

Let your body lead the way.

🔹 You’re not too old to dance. You’re ready to enjoy it.

Session Focus:
💃 Cardiovascular benefits of rhythmic, full-body movement
💃 How dance enhances proprioception, reaction time, and cognitive function
💃 The importance of joy and social engagement in longevity

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☕ 3:15 PM – Tea, Cake & Conversations That Matter

Rest, refuel, and talk through the day with others who’ve shared the journey. Or just enjoy the peace. You choose.

 

🧠 3:45 PM – It’s Not Too Late: Building Habits That Stick

A closing session on how to stay consistent without being perfect. We’ll explore motivation, self-kindness, and how to build habits that actually fit your life.

You’ll leave with confidence, clarity, and a plan.

🔹 You don’t need to change everything. You just need to begin.

Key Takeaways:
🧠 How self-efficacy influences long-term health habits
🧠 The power of intrinsic motivation and goal setting
🧠 Why social connection and purpose are key to longevity

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📘 4:15 PM – Wrap-Up & Take-Home Plan

You’ll take home a printed guide to support you in your own time—with movement ideas, nutrition tips, and real-life strategies for healthy, confident ageing.

🔹 This is your beginning, not your finish line.

You’re not broken. You’re rebuilding

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💷 Your Investment: £99

This isn’t just a retreat—it’s a reset. A full day designed to help you move with confidence, eat with purpose, and feel more in control of how you age.

Whether you’re returning to movement, building on what you already do, or simply looking for guidance that makes sense—this day is for you.

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Expect practical, evidence-based sessions, real conversations, and support that meets you where you are.

Spaces are limited to keep the experience personal.
Secure your place today and take a step towards a stronger, steadier you.

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Includes

• FREE access to Cafe Feel Good Fitness, which is my online programme (worth £40) - starts 24th May 2025, with online workouts available for 12 months. 

• Goody Bag to take home

• Comprehensive Guide Book to use at the event and after as you start your fitness journey 

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👉 Book Your Spot Now

​"You had arranged the day with a great balance of talks, exercise, laughs, lovely company and of course great food to compliment the day!"

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