Purpose

This retreat will show you how to support healthy hormone levels as you age, key in maintaining a youthful spring and greater vitality as the years pass. We will combine expertise in natural therapies, as well as optimal practices in self-care including nutrition ,exercise, sleep, mediation and emotions to attack age related degeneration, awaken sensual energy and adopt simple lifestyle rituals for ageing gracefully.

Useful Information

Let us know if you have any allergies or /and intolerances.
Don ́t forget to communicate if you have any muscle or bone problems. Please complete a Nutritional Consultation Pre-arrival Form.

Recommended Clothing

Please bring sports clothes and shoes for yoga, pilates classes and hiking session.

Backpack.
Don ́t forget your swimwear for Spa treatments. Elegant attire is required when dinning at The Grill.

Agenda

Day 1

From 3pm

Arrival, Check-in

Meet Liana personally for an introduction to Marbella and the beautiful Marbella club. Have a relaxing stroll through the resort in the sunshine and if you have any questions I will be happy to answer them all for you.

6 pm – Welcome

Attendees will meet the wider Wellness Team who will introduce the retreat theme, explain our Wellness pillars and go over your itinerary. Enjoy a delicious green juice.

8 pm – Mocktails & Dinner

Start with mocktails incorporating anti-inflammatory and antioxidant nutrients such as ginger and turmeric to reduce any immune reactions that could tax mitochondrial function, poor oxygen delivery to tissues and poor liver detoxification from high-intensity exercise.

A delicious meal with a rainbow of colours, including antioxidant nutrients and cofactors for the body to produce its own antioxidant enzymes, to help reduce inflammation and protect the body from oxidative stress.

Day 2

8 am – Balance

Ideal exercises to tone muscles and improve your balance.

A fun and relaxing session where attendees will perform different postures.

9 am – Light Breakfast

A variety of cold and hot dishes available to attendees until 12 pm.

9am -12pm 

Nutritional consultation 

60 minute consultation with a Naturopath nutritionist and Liana your Ayurveda health instructor.

The six tastes, mindful eating, enhancing your digestion , expanding your awareness of food as your medicine to enlivening your life.

1pm – Interactive Cooking Demo & Healthy Lunch

The Wellness Chef will demonstrate how to prepare healthy dishes full of colourful antioxidants. These are vital in supporting adrenal function, for a better testosterone, oestrogen and progesterone support to help boost sexual function, yet full of nutrients to nourish sex hormones and ageing through plant hormones, sources of phytoestrogens, aiding detoxification and natural sexual function.

A delicious meal full of herbs and spices, high in active constituents and phytochemicals that offer antioxidant activity, conserving antioxidant enzyme systems. These will include turmeric, cilantro, cumin, parsley and mint, as part of our delicious creations.

4:30 pm – Mat Pilates or Ayurvedic Mantra Mediation in the Gardens

A system of exercises designed to strengthen the body and improve core muscle tone. Engaging the mind in the control of the body promotes balance and coordination through breathing techniques.

5:30 – 7:30 pm – Spa Time

Receive a 60 minutes Detox Manual Lymphatic Drainage or a Superseed Nutrient facial.

8 pm – Healthy Dinner

Start with antioxidant rich mocktails reducing the body of oxidative stress. Continuing with a delicious meal nourishing the body with cruciferous vegetables such as broccoli, kale, watercress, rocket, etc. full of isothiocyanates, helping to downregulate phase 1 and induce phase 2 detoxification enzymes.

Day 3

8 am – Therapeutic Yoga

Restorative sequence to soothe injures or pain. Easy and flowing movement techniques, combines with meditation exercises.

9:15 – 9:45 am – Breakfast

A delicious wellness breakfast.

10 am – 12pm – Bicycle Tour and Olive Oil Tasting

Cycle from the Marbella Club to the old town for an olive oil tasting with David from D’Oliva.

Or Meditation on the beach  with Liana-The divine feminine within.

1 pm – Mediterranean Lunch al fresco

A nourishing lunch incorporating plant bioactive and amino acids; supporting and promoting liver detoxification pathways, hormonal production through key elements such a healthy cholesterol, isoflavones, legumes and garlic while helping to normalise normal levels with plant hormones, such as flax seeds, tofu, wild-caught fish and sprouts.

4 pm – Wellness Talk “Emotions & Menopause”

Learn more about the sex hormones and how they change as we age and get tips on how to improve adrenal and sex hormone balance to sail smoothly through the menopause. Also try some detoxifying juices and treats full of herbs and spices, phytochemicals and phytoestrogens for healthy hormones.

5 – 6:30 pm – Spa Time

Receive a 60 minutes Detox Manual Lynphatic Drainage or a Superseed Nutrient facial.

8 pm – Healthy Dinner

A detoxifying meal incorporating sulphur containing amino acids, phytochemicals such as flax seeds, hummus, natto and adequate levels of soluble fibre and B vitamins.

Day 4

8 am – Fitness Session

Fitness activity based on day-to-day motion patterns and physical activities. A full body workout, its key aspects are quality and range of movement. Gain strength, agility, coordination and balance in a fun, dynamic environment.

9:15 – 10 am – Breakfast

A variety of cold and hot dishes available to attendees until 12 pm.

10:30 – 11:30 am – Essential Oils Workshop

Essential oils and human beings have a great deal in common. We are both alive-chemically, electrically and in terms of infrared radiation. The chemical composition of DNA in plants and people is virtually the same. Plants and human both depend on a chelating chemical, which in humans is red heme (which transports the oxygen released from plants in the blood), and in plants it is chlorophyll.

The similar chemical composition between plants and humans may explain why essential oils seem to act like keys to our physical and mental mechanisms.

Learn what they are, their absolutes, how do essential oils get into the body and how oils work on the brain. We will also discuss how moodiness, mood swings, irritability and insomnia can be addressed with essential oils

12 pm – Yoga

Yoga strengthens your muscles and bones, as well as cleanses and delays the aging process. Increase flexibility, balance and oxygenation whilst bringing awareness to your mind and body.

1:30 pm – Healthy Lunch

A nutritionally dense lunch based on whole foods, potent plants, herbs, organic ingredients and seasonal elements to increase nutrient status. Also including essential fatty acids (omega 3) to support the production of both adrenal and thyroid hormones.

15.30 – 17.30 

Personal private one to one departure consultation with Liana.

8 pm – Antioxidants Mocktail Demo & Dinner

Start with mocktails incorporating antioxidant rich nutrients and building blocks for the adrenal and thyroid hormones.

A delicious dinner helping to shift the way of thinking from deprivation to abundance that can be incredibly liberating, particularly if we have been caught up in a cycle of on-off dieting culture for a long time. Here we will nourish the adrenals, thyroid and sex hormones by providing adequate precursors for the production, transport, conversion and tissue receptor uptake of the thyroid hormones, such as iodine, iron, zinc and tyrosine.

Day 5

Breakfast at leisure

Feel free to order from the wellness breakfast menu.

Check-Out & Transfer

Price per person 

From €1,500 euro