A Retreat for Mind, Body, Spirit & Menopause

16-22 September 2018 - Andalucia, Spain

Rated one of Europe’s Top Retreats for Women

Say YES! to You

What can be more self-loving and self-giving than time out just for you in a beautiful, tranquil and inspiring location at one of Europe’s top-rated retreats for women? Take time to explore and answer mid-life’s big questions, immerse yourself in healthy living, develop new rituals and enhance your menopause know-how. Plus, create a vision for the next and best half of your life … whilst having lots of fun and laughs along the way!

“If you’re struggling with your hormones or any aspect of the menopause, this is definitely the women-only retreat you need to choose.” reviewmyretreat.com

Say ‘YES!’ to your best self and join us on our retreat.

EARLY BIRD BOOKING BONUS – BOOK BEFORE 15 AUGUST, 2018 AND SAVE £100!

During the Retreat You Will…

  • Explore your mid-life questions
  • Create a vision for the next, and best half, of your life
  • Develop a personalised action plan
  • Enjoy a healthy, hormone-balancing diet
  • Feel more energised & rejuvenated with daily exercise, yoga & walks
  • Learn how to positively help yourself through perimenopause & beyond
  • Benefit from restorative sleep
  • Increase your sense of peace & happiness in daily life
  • Connect with nature & your spirit … relax in the sunshine
  • Grow in self-love
  • Take in the sights of Cordoba & Almodovar Del Rio

Plus you will…

  • Receive powerful coaching, guidance & support
  • Be guided and motivated by Menogo’s fitness team
  • Enjoy intuitive insights from the group and share in its collective wisdom and experience
  • Meet other incredible women looking to make the most of their life
  • Have plenty of fun and laughter!

Welcome to Casas De Alisne

Perched on a hill, Casas de Alisne and its 360 degree views of the surrounding landscape are just breath-taking: incredible natural beauty, acres of olive groves and citrus trees, goats and sheep grazing, and the expansive and beautiful Brena Reservoir.

This magical and most tranquil location will quickly transport you from the hectic backdrop of modern life to a place of space, rejuvenation, inspiration and creativity – the perfect setting to learn, grow and expand.

By day you will be energised by the fresh air, sunshine and sounds of nature. By night you will relax and wonder at the amazing sunsets and be mesmerised by the star-filled skies.

Be Inspired

Take a deep breath, step away from the busyness of your every-day life and give yourself the space to reflect, be inspired and create.

Casas De Alisne is the perfect place for you to take care of yourself daily, nourish and evolve your mind, body and spirit; a place where you can gain clarity, find freedom, accomplish more and thrive.

Location

The venue for our magical retreat is Casas de Alisne, located on a stunning lake just outside Almodóvar Del Rio, a traditional Spanish town set at the foot of a beautiful castle, famous as “High Gardens” in ‘Game of Thrones’ (as featured in OK! Magazine) and less than 30 mins from the city of Cordoba.

Malaga airport is only 2 hours away and Seville airport just over an hour.

Transfers to and from Malaga and Seville airports can be arranged* by Menogo or alternatively, you can hire a car from one of the many providers.

Trains run from Malaga to Cordoba and from Seville to the near-by town of Posadas. From here you can take a short taxi ride to Casas de Alisne.

*At additional cost.

Casas de Alisne, Spain

Upcoming Retreats

Say YES! To You

A Retreat for Mind, Body, Spirit & Menopause

Date
16-22 September 2018

Duration
6 nights 7 days

Location
Almodovar Del Rio, Andalucia, Spain

Investment
£1,995 sharing
£2,100 single

Early Bird Booking Bonus
Book before 15 August, 2018 and save £100!

Extra Information

Is the Retreat for Me?

Menogo retreats are for your mind, body, spirit & menopause.  They are the perfect choice if you want to stop, take stock & give yourself time to recharge, re-invigorate & explore how you can make the second half of your life, the best half.

We like to think of it as a 101 in well-being & menopause mastery where you have the opportunity to try new things, see what works for you & then create an action plan of your own to take home and start to integrate what you have experienced on the retreat into your every day life. Small lifestyle changes & enhanced knowledge can make the world of difference to you & how you move through perimenopause & beyond.

And whether you are travelling solo, sharing the experience with a friend or family member, the Menogo team will ensure you make the most of your time with us.

This retreat is for you if you want to:

  • Re-ignite the relationship with yourself
  • Explore your mid-life’s questions & gain a fresh perspective
  • Feel more positive, energised & rejuvenated
  • Enjoy the benefits of exercise, yoga, meditation & walking
  • Learn how to positively help yourself through perimenopause & beyond
  • Grow in confidence & self-love
  • Benefit from restorative sleep
  • Connect with nature & your spirit … & relax in the sunshine
  • Take in the sights of Almodovar Del Rio & Cordoba or enjoy some retail therapy
  • Make new friends & benefit from the collective wisdom of the group
  • Celebrate the amazing woman that you are
What Can I Expect?

This life coaching & wellbeing retreat will take you on a journey of self-discovery, self-love and self-care. It’s not a fitness boot camp or an intensive yoga retreat, more of a coaching and health and wellness 101 from which you create your own recipe for mid-life, and beyond, success.

We share with you a holistic approach to living – menogo living – where you take care of yourself, nourish and evolve your mind, body and spirit; where you live from a place of passion and purpose. A way of life in which you become your best self, accomplish more and thrive.

No two days will be the same but variety is the spice of life right?

Life Coaching

Central to the retreat and key to your personal growth & development are the coaching sessions. These will guide, support and stretch you. You will explore different aspects of yourself and your life, learn new life tools and skills and grow in understanding. You will work in groups and individually whilst also benefitting from the wisdom and experience of the collective … and don’t be surprised if you also experience a few ‘aha!’ moments too.

The coaching programme will give you the space, the support and the inner resources to:

Gain clarity

  • Discover who you are today and who you want to be
  • Uncover your values and beliefs
  • Find your purpose and what has meaning for you
  • Uncover and rediscover your talents
  • Understand your hormones and what you can do to positively impact the symptoms of perimenopause & beyond

Find freedom

  • Move through doubts, fears and self-imposed limitations
  • Change your perspective
  • Boost your self-confidence and self-esteem
  • Deepen your relationship with yourself

Create your vision

  • Connect with your passion and purpose
  • Tap into your intuition and let your imagination run free
  • Define the life you want

Make the second half of your life, your best half

  • Set inspiring goals
  • Prepare your plan
  • Start to realise the life you’ve designed

Menopause Mastery

The Menopause Mastery workshops will cover the basic science of how our hormones affect our body, mind and emotions and how the right diet, sleep, exercise, relaxation and environment can minimise hormone disruption. Throughout the week you will get to practise the advice given and take away a 28-day healthy hormone eating plan.

Daily Exercise, Relaxation & Self-care Rituals

The exercise and relation practises give the body what it needs to support healthy hormones and maintain a strong, active, flexible and happy body. You will exercise in ways you may not have done before or challenge yourself to go one step further if you have. You will experience a range of yoga, meditation and mindfulness practices and have the opportunity to try out different self-care and self-love rituals such as journaling and gratitude notes.

Healthy Food & Quality Sleep

You will nourish your body with fresh, healthy food that supports hormonal health and possibly enjoy the best sleep you’ve ever had in this amazingly quiet and natural environment.

Fun & Laughter

No retreat would be complete if we didn’t have fun and a good few laughs along the way. There will be time to get to know your fellow retreat-goers outside of the sessions & enjoy an evening kayak & picnic or a sunset & prosecco boat trip. Plus, you may wish to explore the delights of Cordoba & Almodovar Del Rio.

In addition, there are a host of optional extra-curricular activities* on offer from restorative & relaxing massage to water-skiing, paddle boarding, cycling or even rock climbing, with our friends at www.xtreme-gene.com and www.active-andalucia.com for those who are feeling more energetic & want to try their hand at something new. After all, life is too short to be sat on the sidelines!

The Menogo way of living will rejuvenate you, inspire you and leave you feeling energised about life.

*Additional cost.

And Finally…

The retreat is 6 nights and 7 days in length and we will be welcoming 6-12 guests. As a group you will explore, learn and grow together, while also enjoying plenty of time out and individual attention. Our dedicated team will support, guide and encourage you throughout your time with us and ensure that you have a memorable experience.

The coaching, fitness activities and yoga/meditation sessions are suitable for all levels and will be tailored to meet the needs of the group and each individual.

Prior to attending the retreat we will ask you to complete a lifestyle, goals and PARQ (physical activity readiness questionnaire) to ensure we are aware of what you are looking to achieve and accomplish during the retreat plus be advised of any medical issues or concerns.

What Is My Investment?

There are two investment options:

A single occupancy room with ensuite bathroom/shower: £2,100
A shared twin-bed room with a shared bathroom/shower: £1,995

Prices exclude: flights, transfers* , extra curricular activities** (e.g. massage, water sports, cultural trips) and personal insurance. *Transfers can be arranged at an additional charge. **Extra-curricular activities, where incur a cost, will be charged at an additional cost. 

Early Bird Booking Bonus: Book before 30 June, 2018 and SAVE £100!

Reservations and Deposit

A 50% deposit is required to confirm your booking. The balance will be required to be paid 4 weeks before your departure date. If you book less than 4 weeks before departure we will require payment in full within 5 days of your booking.

Full booking terms and conditions available on request.

What Does My Investment Include?

Menogo retreats offer not only a memorable and life-enhancing experience but also give you learnings, tools and techniques that you will use in your daily life long after your time with us.

You will receive personal attention from the Menogo team, eat quality food and enjoy your time in a beautiful, natural and tranquil environment that will inspire you to be your best self and live a life in which you thrive.

We deliver an experience that will change the way you think about life beyond forty and how you care for yourself, your mind, body and spirit – a life where you say ‘YES!’ to yourself and inspire others to do the same.

Your investment includes:

Pre-retreat:

  • Lifestyle questionnaire
  • One-to-one Coaching Discovery call (30mins by Skype/phone)

On retreat:

Daily (Mon – Friday):

  • Group life coaching, practical exercises and discussions
  • A group activity / fitness session – exercises will be tailored to each person’s fitness level/abilities and be based on activities that support positive hormonal health and/or reduce the impact of hormonal changes on the body.
  • Menopause Mastery workshops covering the basic science of how our hormones affect our body, mind and emotions and how the right diet, sleep, exercise, relaxation and environment can minimise hormone disruption.
  • A late afternoon / early evening yoga, mindfulness walk or meditation class – each tailored to the needs of the group and will cater for the beginner to the more experienced
  • Time out to relax, enjoy the spectacular views, take a dip in the salt water pool and soak up the sunshine
  • A menu* that supports hormonal health that is based on best practises and knowledge and created by our on-location chef (see ‘FOOD’ section for more details)

*Where requested, we can also provide vegetarian options. For those with other dietary requirements please discuss these with us prior to booking to ensure we are able to accommodate these.

Plus time for …

  • Getting to know your fellow retreat goers
  • Experimenting with self-care and self-love rituals
  • Exploring the local area – spend an afternoon in Almodóvar del Rio & enjoy the spectacular views from the town’s castle or travel to Cordoba and enjoy the sights & a spot of retail therapy
  • Optional extra-curricular activities** such as relaxing & restorative massage or for the more adventurous, water-skiing or wakeboarding, cycling, paddle boarding, kayaking and rock climbing with our friends at www.xtreme-gene.com and www.active-andalucia.com

And …

  • Take away a 28-day ‘Happy Hormone’ eating plan to support you in post-retreat living
  • Personalised notes and handouts of what you have learned on the retreat
  • 6 nights’ accommodation in beautiful and relaxing apartments with their own lounge, balcony and kitchen

Post-retreat:

  • Post-retreat one-on-one follow up coaching session (30mins)

Prices exclude: flights, transfers*, massage, extra-curricular activities** and personal insurance.

*Transfers can be arranged at an additional charge.
**Extra-curricular activities are at an additional cost.

Meet the Team

The Menogo Retreat is run by an all-female team of women’s wellbeing professionals who bring a wide variety of skills, background, professional and life experience to Casas De Alisne.

We are all hugely passionate about what we do and believe in the Menogo way of living where self-discovery, self-love and being fit in mind, body, and spirit are paramount. We look to understand what makes us happy and what doesn’t … and give ourselves what we need to thrive.

Do we get it right all the time? Of course not … but that’s what makes us human, it’s what enriches our lives and what makes us who we are.

We are excited about sharing our knowledge and experience with you and to inspiring you to be the best you can be – to sharing in your journey to a healthier, happier and more passionate you.

Lynda, Nas and Angie x

Lynda Brown Menogo

Lynda Brown – Founder & Director of Menogo. Specialist wellness and life coach for ‘perimenopausal and beyond’ females, NLP and EFT practitioner, sports and holistic masseur and healthy living advocate. Aged 50.

Lynda is the Founder and Director of Menogo and has been a qualified life coach for over 10 years. She has had a career in the health and fitness industry that has spanned over 25 years and has always been passionate about healthy living and the benefits it brings to the mind, body and spirit. Now, as a qualified wellness instructor for perimenopausal women and beyond, Lynda champions the benefits of healthy living for women over 40.

As a qualified life coach, and having worked with many life coaches herself, Lynda also has a passion for self-exploration and self-discovery and the strengthening of ones self-love and self-belief. She believes that saying YES! to yourself is a gift that enhances your life in all areas and also benefits those around you.

Lynda is passionate about helping women make the most of the second half of their life and has taken many steps – small and bold – to honour this way of living for herself.

Throughout the week, Lynda will lead group life coaching sessions which will take you on a journey of self-discovery and self-love to create an action plan of your own.

Angie MacDougall – Women’s Wellness Expert. Qualified Pilates Instructor, personal trainer and nutritionist. Aged 52.

Angie MacDougall is our resident women’s wellness and fitness expert. Throughout the week, Angie will guide, encourage and motivate you (and the Menogo team – we love to be active too!) to get the most out of your morning workouts and evening relaxation, stretch, meditation or Pilates sessions.

Angie will also share with you the benefits of exercise for perimenopausal women and what the best types of exercise are for this stage in your life along with how you can use exercise to help manage, or even alleviate menopausal symptoms, including how to lose belly fat.

With over 25 years’ experience in the health and fitness industry designing and delivering fitness and wellness programmes, group exercise classes and personal training, working in a number of private health clubs and Director of Fitness on a cruise ship, you can be confident that Angie’s sessions will not only energise you, but also leave you wanting to continue with a more active lifestyle when you return home.

Angie specialises in personal training for ladies with programmes such as weight loss, anti-cellulite, menopause and hormone rebalance and destress and relaxation. Ahhhhhh!

Nas Amir-Ahmadi – Experienced chef and food expert. Qualified in Catering & Hospitality Management, Founder of MYFOOD. Aged 50.

Our chef Nas knows a few things or two about helping people change their diets for the better. As founder and creative director of MY FOOD, Nas has been delivering a delicious way of life for nearly 14 years, helping thousands of people achieve their healthy eating and weight loss goals through nutritious and balanced diets.

Nas’ passion for food and healthy eating shines through in every recipe she has created for the retreat. This, coupled with her knowledge of how to balance hormones with the right foods, will ensure you enjoy both tasty and beneficial meals throughout your stay with us. And with all meals being freshly prepared using local produce your taste buds will be in for a treat too!

Born in Iran, being brought up in the UK and travelled extensively, Nas has developed a passion for multi-cultural cuisine and has a talent for creating flavours and food combinations that are sure to delight all our retreat-goers.

Nas will also share with you her knowledge about how the right foods can positively impact the symptoms of menopause, and which foods are best to avoid, inspiring you to continue to be creative in your own kitchen long after you leave us on retreat.

The Menogo team look forward to meeting you in Andalucia!

Lynda, Angie & Nas x

Food

The food and meal plan is based on Marcelle Pick’s “best practises” knowledge about what works to support hormonal health, achieve and maintain a healthy weight (although it is not a weight loss programme, you may experience weight loss) and feel energised for life.

Marcelle Pick, NP, is a leading light in hormone health and in her best-selling book, Is It Me or My Hormones?, Marcelle helps you understand how the right diet, exercise, supplements, herbs, and psychological support can free you from hormone disruption.

The Marcelle Pick Healthy Hormones Diet Principles:

  • Three meals and two snacks a day so that you are eating about every 3-4 hours
  • Meals to consist of non-starchy vegetables, high quality protein (e.g. chicken, white fish, eggs, tofu) and high fibre, low-glycaemic carbohydrates.
  • It is sugar and artificial sweetener-free
  • And, where possible, organic

The menu provided on the retreat has been created to follow these principles. Where requested, we can also provide *vegetarian options, and for those with specific allergies, a more personalised menu. For special dietary requirements please let us know prior to booking to ensure we can accommodate your requirements.

Some sample meals:

Breakfasts
Turkey patties and mixed berries
Asparagus quiche
Berrie smoothie

Morning & Afternoon Snacks
Apple with cashew nut butter
Humus and sliced vegetables
Rice cakes and avocado

Lunches
Herb-crusted salmon, tomato salad and sweet potato
Steamed white fish, green beans and almonds
Stuffed zucchini

Evening Meals
Rosemary poached chicken, stir-fried chickpeas and spinach
Lemon shrimp, boiled fennel and brown rice
Quinoa-stuffed peppers and greens

Accommodation

Built in just 2017, each apartment at Casas de Alisne offers you a contemporary, well-designed and beautifully-furnished home during your stay and is the perfect place to relax or enjoy time with fellow retreat-goers. You can also enjoy the amazing views from your apartment’s balcony and watch the sun rise or set each day. The apartments also have a lounge area and kitchenette.

There are just eight apartments in the purpose-built complex; five have one bedroom with ensuite toilet/shower room, two have two bedrooms, each with ensuite and one apartment has three bedrooms, one with an ensuite and two with a shared toilet/shower room.

Bedrooms can be twin or single occupancy and are allocated on a first-come, first served basis.
All apartments are fully air-conditioned.

The retreat village itself also offers you:

  • Salt water swimming pool
  • Sunbeds and terrace
  • Large outdoor covered terrace for dining, yoga, reading etc.
  • Communal lounge and dining space
  • Two paddle tennis courts
  • Beautifully landscaped gardens
  • Paved and grassed areas, perfect for our exercise sessions
  • Access to a range of walks that enable you to explore the local countryside
Sample Itinerary

Three-day Sample Itinerary – Casas de Alisne, Almodóvar Del Rio, Spain

Day One – Travel Day

  • Arrive at Casas de Alisne, our hilltop retreat in Spain, meet the Menogo team, take in the views, settle in to your room & apartment, breathe in & relax.
  • Meet your fellow retreat-goers & join the Menogo team for an introductory talk & an outline of the week ahead.
  • Supper altogether followed by sundowners by the pool watching the sun set over the hills & the Brena Reservoir.

Day Two – First full day at Casas de Alisne

  • Morning activity / fitness session – tailored to the needs & ability of each indivdual
  • Breakfast
  • Life coaching session
  • Morning snack
  • Life coaching session
  • Lunch
  • Brisk 15mins walk
  • Menopause Mastery workshop
  • Free time relaxing by the pool or participation in one of the many extra-curricular* activities on offer
  • Afternoon snack
  • Early evening yoga on the terrace
  • Evening meal
  • Read, journal … wind down for a peaceful & restorative night’s sleep

Day Three

  • Morning activity / fitness session – tailored to the needs & ability of each individual
  • Breakfast
  • Life coaching session
  • Morning snack
  • Life coaching session
  • Lunch
  • Brisk 15mins walk
  • Menopause Mastery workshop
  • Free time relaxing by the pool or participation in one of the many extra-curricular* activities on offer
  • Afternoon snack
  • Evening meal & sundowner boat ride
  • Read, journal … wind down for a peaceful & restorative night’s sleep
Travel Tips & Weather

Visas

British and all other EU/EEA/EFTA passport holders travelling to Spain do not require a visa provided that the passport is valid for the intended period of stay in Spain. For citizens of other countries please consult the Embassy of Spain in your country for the latest Spain Visa requirements.

Inoculations

No special immunisations or medications are necessary for most trips to Spain a number of recommendations are made; depending on how long you are travelling for, your age and where in Spain you are travelling.

  • Hepatitus A: Recommended for extended travel to rural areas where food hygiene is questionable.
  • Hepatitus B: Recommended for all travellers.
  • Measles, mumps, rubella (MMR): Two doses recommenced for all travellers born after 1956, if not previously given.
  • Influenza: Recommended for all travellers from November through April.

Please consult your GP for more information. A good website for travel health information is: https://redplanet.travel/mdtravelhealth/destinations/spain

Travel Insurance

Adequate travel insurance for your trip is required. Insurance packages can be found at most high street travel agents or online.

Weather

September in Almodóvar Del Rio is typically a very dry, sunny and hot month. Daytime temperatures typically range from 29°C (84°F) to 34°C (93°F) over the course of the month. Overnight the temperature typically falls to 19°C (66°F).

Rainfall is rare across the region during the summer months and a typical September has only a few days with rain, amounting to just under 20mm for the month as a whole. When it does happen, it may occur as a thunderstorm.

Sunshine is a very reliable feature of the weather during September, with an average of 11 hours of bright sunshine per day across the region, highest near the Mediterranean coast.

Early Bird Booking Bonus

SAVE £100 when you book your space before 15 August, 2018!

Be Inspired

“I’d recommend Lynda if you’re looking to understand where to focus your mind and energy in a way that’s best for you.

Lynda is very good at listening, exploring your character, and she makes you feel at ease at all times. She will then strategically recommend a way for you to set a plan that is practical and motivating towards fulfilling your goals.”

Sarah Luiz

“I have always found Lynda to be an inspiration for healthy and happy living. She is passionate about helping others and has a deep interest in exploring what makes us tick, and how we can find clarity and focus to achieve our goals.

She also has an ability to draw out potential and personality in others, untangling muddled minds and bringing clarity and focus for acceptance of the past a more fulfilled future.”

Chloe

Enquire About or Book Our Retreats Here

Have a question? Want to know more? Ready to book? We’re here to help. Please complete the form and we’ll be in touch soon.

EMAIL: hello@menogo.co.uk

TEL: 0333 121 0456