Wellness Retreat Days

RBHFITNESS Wellness Retreat Days

​Join us for a series of revitalising wellness retreats designed to help you feel refreshed, re-energised, and balanced

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​"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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​​​​​​​18.05.25 - Spring Retreat - The Active Ageing Wellness Retreat

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

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Ageing is inevitable, but how we age is largely within our control. Strength, mobility, cognitive function, and metabolic health are all influenced by our lifestyle choices. This full-day retreat all about active living and how we can help our longevity, strength, and well-being with evidence-based strategies.

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This event is not about quick fixes or trends; it’s about providing practical, research-backed insights into how movement, nutrition, and mindset can support a healthier, stronger, and more independent future.

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Overview

9:30 AM – Arrival & Welcome

• Meet your instructors and fellow attendees over tea and coffee.

• Receive your event workbook, which includes session summaries, key takeaways, and space for personalised goal setting.

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10:00 AM – Standing Pilates for Mobility & Core Strength (outdoors, weather permitting)

Pilates is more than just flexibility and core strength—it plays a key role in postural control, joint stability, and neuromuscular coordination. This session will focus on standing variations to enhance balance, spinal alignment, and functional movement patterns.

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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 – The Science of Strength Training & Cognitive Health

Muscle is more than a metabolic powerhouse—it’s a driver of cognitive resilience. Strength training has been shown to reduce dementia risk, improve executive function, and support neuroplasticity. This talk will cover why resistance training is non-negotiable for long-term health and how to structure an effective routine.

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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 – How to build strength & condition in your body (Practical Session)

Following the science, this session will put theory into practice. You will learn key weight training techniques that enhance muscle retention, bone density, and overall functional strength.

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Session Focus:
🏋️‍♀️ 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 – Lunch & Networking

A nutritious, anti-inflammatory meal designed to support muscle recovery, gut health, and sustained energy levels.

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1:15 PM – Nutrition & Longevity – Can Diet Slow the Ageing Process?

What we eat directly influences inflammation, muscle maintenance, and metabolic health. This session will break down the most effective dietary strategies for healthy ageing, including protein timing, anti-inflammatory foods, and the science behind fasting and caloric restriction.

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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 – Pilates for Gut Health & Core Stability (Practical Session)

The gut isn’t just about digestion—it plays a crucial role in immune function, hormone balance, and even mental health. This session will guide you through targeted Pilates exercises that support gut motility, diaphragmatic breathing, and deep core activation.

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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 – Dynamic Movement: Disco Diva Dance

Exercise shouldn’t just be effective—it should be enjoyable. This low-impact, high-energy session will get you moving for cardiovascular health, coordination, and pure fun.

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 & Discussion Break

Enjoy a refreshing tea and snack while discussing key takeaways with fellow attendees.

3:45 PM – The Psychology of Longevity: Building a Sustainable Health Mindset

Maintaining an active, engaged lifestyle is as much about mindset as it is about physiology. This session will focus on long-term behavioural strategies, motivation, and resilience to help sustain a lifelong commitment to strength, health, and independence.

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 – Closing Remarks & Take-Home Wellness Plan

• Review key insights from the day and discuss next steps for integrating these strategies into daily life.

• Receive a comprehensive take-home guide with evidence-based recommendations on movement, nutrition, and strength training for healthy ageing.

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Investment in Your Health: £99

This retreat is designed for women who are already engaged in exercise but want to take a more structured, evidence-based approach to ageing well. Spaces are limited—reserve your place today.

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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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 ​​​​​​​23.03.25 - Get Up & Glow - Menopause & You - Feel better, Move better, Live Better​ ​

This special event is designed to help you feel your best during menopause and beyond. With expert talks, Pilates, and relaxation, you'll leave with practical tools to support your wellbeing.

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Schedule for the Day:
🕐 1-1.30pm: Meet & Greet
🕜 1.30-2pm: "All About the Pause" – A Talk on Menopause & Wellbeing
🧘 2-3pm: Pilates for Menopause
🍵 3-3.15pm: Tea Break
🌿 3.15-4pm: "Healthy Menopause" – Lifestyle Tips for Long-Term Wellbeing
💆 4-4.30pm: Unwind Session

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Ticket Prices:
🎟 Price: £25 - BOOK HERE

​This will be a small, friendly group, and spaces are limited. Book now to secure your spot!