Purpose

Food is our Medicine 

In this retreat, you will learn about the intrinsic connection between inner and outer beauty, with a holistic approach  to perfect health including a superfood-rich nutritional plan. You will learn  the importance of the six pillars of health including  sleep, self-care, emotions, meditation and movement as the common thread to inner and outer beauty.

Through interactive cooking workshops, one-to-one consultations with our naturopathic nutritionist and Liana your Ayurvedic health instructor you will deepen your understanding why food truly is our medicine and together with beautifying treatments at our Thalasso Spa, your body will slowly begin to manifest its potential. The objective: tangible tools and know-how to restore balance, increase vitality and help you return to your natural state of wholeness. 

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

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 – Invigorating Yoga

A fully energising yoga class with elements of balance, strength and integration.

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 & Lunch

The Wellness Chef will demonstrate how to prepare simple quick healthy food for those with little time, yet full of hypo allergenic and digestive nutrients to repair and reduce oxidative stress, that can burden the different body systems.

A delicious meal that incorporates the 4R ́s for optimum gut health.

Remove hyper allergenic foods, free from gluten, dairy, additives, and instead made with lots of love and detoxifying / antioxidant-rich ingredients such as pomegranate, onions, garlic, ginger, beetroot and cruciferous vegetables.

Replace: With foods naturally high in digestive enzymes, such as pineapple, papaya, as well as stimulate hydrochloric acid and bile acids that are required for proper digestion.

4:30 – 6:30 pm – Spa Time

Enjoy a session at the dynamic Seawater pool and receive a 60 minutes treatment.

8 pm – Healthy Dinner

Start with detoxifying mocktails that stimulate the digestive juices, helping to easily digest and absorb the delicious food.

Continuing with the 4R ‘s, this will be a delicious meal concentrating on:

Reinoculating the gut with high soluble fibre “prebiotic” foods that good bugs like to eat, such as chicory, Jerusalem artichoke, garlic and onion, amongst others.

Repairing the gut by consuming key nutrients such as zinc, antioxidants (e.g. vitamins A, C, and E), omega 3, and the amino acid glutamine.

Day 3

8 am – Breakfast

Attendees will have a set Wellness Breakfast.

9 am – 12pm – Hiking & Stretching

A picturesque route bordering the nearby Sierra Blanca mountains. Treats will be offered during the hike.

1:30 pm – Mediterranean Lunch al fresco

A nourishing lunch incorporating blood sugar balancing and mood lifting nutrients such as magnesium, B vitamins and tryptophan, helping to calm the body and mind, and uplift mood.

4 pm – Tibetan Bowls Or Meditation on the beach with Primordial sound mantra .

Performed in the inspirational space of the Holistic Studio, ancient Tibetan Singing Bowls are placed around the dressed body. The calming and harmonising sounds as well as the gentle vibrations of the singing bowls induce a feeling of wellbeing, deep relaxation and soothing of physical pain.

5:15 pm – Wellness Talk and Healthy Treats

Learn how to reduce oxidation and understanding how oxidative stress, ROS (reactive oxygen species), “AGE” products (advanced glycation end products) work in the body ́s synergy, by reducing stimulating and processed foods. Instead learn how to treat yourself but nourish your cells at the same time with low glycaemic sugar alternatives, good fats and protein.

6:30 pm – Votary Superseed Facial

A 60 minutes nourishing and hydrating facial which harnesses the natural power of Votary’s unique 22 superseed oil blend to restore health and resilience to your skin.

8:30 pm – Healthy Dinner

A nourishing meal incorporating antioxidant-rich plant compounds such as moringa, chlorella, maca, carotenoids, flavonoids, quercetin, alpha-lipoic-acid, CoQ10, cysteine and glutathione as well as Vitamin C to increase the body ́s photoprotection.

Day 4

8 am – Mat Pilates or Mantra Meditation in the Holistic gardens – Mindfulness

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.

9:15 – 10:15 am – Breakfast

A delicious wellness breakfast.

10:30 am – 12:30 pm – Bicycle Tour

Cycle from the Marbella Club to the old town.

1 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 anti-inflammatory eicosanoids, which are hormone-like products to support inflammation.

3pm to 6.30 pm – 60 minute consultation on The six pillars of health .

Personal private one to one departure consultation with Liana.

7 pm– Antioxidants Mocktail Demo & Dinner

Start with mocktails incorporating antioxidant rich nutrients.

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 skin, gums, blood vessel health and human skin cells by providing adequate intake of the most important antioxidant-rich compounds such as phytochemicals, anthocyanins, photoprotective carotenoids, resveratrol, vitamin A, C and E.

Day 5

Breakfast at leisure

Feel free to order from the wellness breakfast menu.

Check-Out & Transfer