Holistic Fitness Programs: Utilising her expertise as a personal trainer, Renata designs low-impact strength training routines and Zone 2 cardio sessions that are perfect for maintaining heart health and managing weight without overstressing the body. These programs are especially beneficial for improving muscle strength and bone density, crucial aspects for women in menopause.

Nutritional Guidance: A key component of managing menopause symptoms lies in nutrition. Renata provides educational workshops on creating hormone-balancing meal plans that cater to the unique needs of menopausal women, focusing on nutrients that support bone health, enhance mood, and stabilize energy levels.

Mindfulness and Meditation: To support mental health and emotional well-being, she integrates mindfulness practices and guided meditation sessions. These are designed to reduce stress, enhance sleep quality, and improve overall emotional resilience during menopause.

Long-Term Wellness Strategies: Beyond the retreat, Renata offers continued support through follow-up resources and access to an online community where you can share your experiences and maintain the motivation needed to integrate these practices into your daily lives.

Led by Renata, a certified personal trainer and nutritionist specialising in menopause support, our retreat is specifically designed to address the unique challenges and needs of women in perimenopause and menopause. From personalised fitness sessions to nutrition workshops tailored to hormonal changes, every aspect of the retreat is crafted to help you navigate this transformative stage with confidence and vitality.

We recommend bringing comfortable workout clothes, swimwear for the indoor pool, and casual attire for relaxation and workshops. Also, pack any personal items you may need, such as toiletries and medications. We provide all necessary equipment for fitness sessions and workshops, as well as luxurious bedding and towels for your stay.

Burlton Cottages

Tucked away in tranquil north Shropshire, Burlton Cottages is a classic collection of self-catering cottages inside a private farming estate. Each of the cottages and their neighbouring lodge offer luxurious havens of calm, while in the centre of the complex is a modern spa where you can enjoy a heated indoor pool, sauna, steam room, gym, and wellness garden. An airy indoor studio is also here, providing a restful place to practice and experience retreat sessions. You can also enjoy delicious food prepared by skilled local chefs.

During the retreat, we will offer four structured sessions each day, comprising fitness and meditation classes to ensure a balanced and enriching experience.

On the first evening, the initial class will commence at 5:00 PM, followed by a delicious evening meal at 6:30 PM, allowing participants to settle in and connect.

Each morning, our experienced instructor will guide you through a revitalising yoga based stretching session at 7:00 AM, setting a positive tone for the day before breakfast at 8:00 AM. Late morning sessions will include low-impact strength training from 10:45 AM to 12:00 PM, focusing on improving muscle strength and bone density.

Lunch will be served at 12:30 PM, providing nourishment and energy for the day ahead. In the afternoon, we will have our outside (weather permitting) second structured fitness session, which includes a Zone 2 cardio class, beginning at 3:00 PM.

There will be a mindfulness and meditation session each evening at 5:00 PM. Each day concludes with dinner at 6:30 PM, followed by an optional evening activity or reflection session.

In-between classes, you have free time to relax and enjoy the facilities, or perhaps explore the local surroundings and what it has to offer.

Day 1

• 3:00 PM - 4:30 PM: Check-In and Welcome

• Guests arrive and check into their self-contained cottages.

• Welcome package distribution with schedule and retreat details.

• Refreshments provided.

• 4:30 PM - 5:00 PM: Orientation Session

• Overview of the retreat goals and schedule.

• Introduction to the fitness, nutrition, and mindfulness components.

• 5:00 PM - 6:00 PM: Mindfulness and Meditation Session

• Guided meditation to help participants unwind from travel and settle in.

• 6:00 PM - 6:30 PM: Break

• Time to relax, refresh, and prepare for dinner.

• 6:30 PM - 7:30 PM: Dinner

• Catered meal focusing on hormone-balancing ingredients.

• Brief talk on the importance of nutrition for menopause management and weight control.

• 7:30 PM - 7:45 PM: Break

• Time to refresh and move to the social area.

• 7:45 PM - 9:00 PM: Welcome Social

• Casual meet-and-greet session in the lounge area.

• Opportunity for participants to connect and share their expectations.

Day 2

• 7:00 AM - 8:00 AM: Morning Yoga and Stretching

• Gentle yoga session to start the day, focusing on flexibility and relaxation.

• 8:00 AM - 8:30 AM: Breakfast

• Nutritious breakfast with options rich in vitamins and minerals for bone health.

• 8:30 AM - 9:00 AM: Break

• Time to relax and prepare for the workshop.

• 9:00 AM - 10:30 AM: Educational Workshop

• Workshop on creating hormone-balancing meal plans.

• Discussion on strategies for losing and maintaining weight, focusing on reducing abdominal fat.

• 10:30 AM - 10:45 AM: Break

• Time to get a cup of tea or water and move to the gym.

• 10:45 AM - 12:00 PM: Low-Impact Strength Training

• Strength training session using kettlebells and dumbbells.

• Emphasis on exercises to improve muscle strength and bone density.

• 12:00 PM - 12:30 PM: Break

• Time to relax and refresh before lunch.

• 12:30 PM - 1:30 PM: Lunch

• Balanced meal with a focus on energy-stabilising nutrients.

• 1:30 PM - 2:00 PM: Break

• Time to relax or use the facilities.

• 2:00 PM - 3:00 PM: Free Time

• Access to pool, sauna, steam room, jacuzzi, or personal relaxation.

• 3:00 PM - 4:30 PM: Zone 2 Cardio Session

• Cardio workout designed to maintain heart health and manage weight.

• Explanation of how Zone 2 cardio helps in burning fat efficiently.

• 4:30 PM - 5:00 PM: Break

• Time to relax and prepare for the next session.

• 5:00 PM - 6:00 PM: Mindfulness and Meditation Workshop

• Techniques to reduce stress and improve sleep quality, essential for weight management.

• 6:00 PM - 6:30 PM: Break

• Time to relax and refresh before dinner.

• 6:30 PM - 7:30 PM: Dinner

• Catered meal with mood-enhancing nutrients.

• 7:30 PM - 7:45 PM: Break

• Time to refresh and prepare for the reflection circle.

• 7:45 PM - 9:00 PM: Evening Reflection and Sharing Circle

• Participants share their experiences and insights from the day.

Day 3

• 7:00 AM - 8:00 AM: Morning Yoga and Stretching

• Gentle yoga session to enhance flexibility and relaxation.

• 8:00 AM - 8:30 AM: Breakfast

• Nutritious breakfast focusing on sustaining energy levels.

• 8:30 AM - 9:00 AM: Break

• Time to relax and prepare for the workshop.

• 9:00 AM - 10:30 AM: Educational Workshop

• Focus on nutritional strategies to support mood, energy, and weight management.

• Tips on portion control and mindful eating.

• 10:30 AM - 10:45 AM: Break

• Time to get a cup of tea or water and move to the gym.

• 10:45 AM - 12:00 PM: Low-Impact Strength Training

• Strength training session focusing on functional movements.

• 12:00 PM - 12:30 PM: Break

• Time to relax and refresh before lunch.

• 12:30 PM - 1:30 PM: Lunch

• Meal with a focus on supporting overall health and well-being.

• 1:30 PM - 2:00 PM: Break

• Time to relax or use the facilities.

• 2:00 PM - 3:00 PM: Free Time

• Access to recreational facilities or personal relaxation.

• 3:00 PM - 4:30 PM: Zone 2 Cardio Session

• Cardio session designed to be gentle yet effective.

• Discussion on monitoring heart rate to optimise fat burning.

• 4:30 PM - 5:00 PM: Break

• Time to relax and prepare for the final session.

• 5:00 PM - 6:00 PM: Final Meditation and Mindfulness Session

• Reflective session to solidify mindfulness practices.

• 6:00 PM - 6:30 PM: Break

• Time to relax and refresh before dinner.

• 6:30 PM - 7:30 PM: Dinner

• Celebratory dinner with a focus on community and shared experiences.

• 7:30 PM - 7:45 PM: Break

• Time to refresh and prepare for the closing circle.

• 7:45 PM - 9:00 PM: Closing Circle and Reflections

• Participants share their takeaways and final thoughts.

Day 4

• 7:00 AM - 8:00 AM: Light Morning Stretch and Meditation

• Gentle stretch and meditation to start the day.

• 8:00 AM - 8:30 AM: Breakfast

• Final breakfast focusing on starting the day right.

• 8:30 AM - 9:00 AM: Break

• Time to pack and prepare for departure.

• 9:00 AM - 10:00 AM: Packing and Check-Out

• Participants pack up and prepare for departure.

• Final goodbyes and exchange of contact information.