A Retreat for Mind, Body, Spirit & Menopause

16-22 September 2018 - Andalucia, Spain

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? Take time to 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 … and have lots of fun and laughs along the way!

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

PLUS… EARLY BIRD BOOKING BONUS
FREE shared inward taxi transfer if you book before 30th April, 2018. Plus, if you are one of the first two people to book you will also receive a private, one hour complimentary coaching session with Lynda.

During the Retreat You Will…

  • Find answers to your mid-life questions
  • Release your limitations
  • Grow in confidence and self-love
  • Feel more energised and rejuvenated
  • Tap into your own unique skills and talents
  • Learn ways to increase your sense of peace and happiness in daily life
  • Understand how to improve your hormonal health
  • Create a vision for the next and best half, of your life
  • Develop a personalised action plan

Plus you will…

  • Receive powerful coaching, guidance and support from Lynda
  • 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

Extra Information

Is the Retreat for Me?

This retreat is for you if:

  • You want to make the second half of your life, the best half
  • You are ready to explore and answer mid-life’s questions
  • You are open to deepening the relationship with yourself
  • You are excited about being ‘the change’ in your life
  • You are committed to showing up, being open to guidance and support and most of all, being open to self-growth
  • You are ready to step up, be resourceful and creative and discover what you are really capable of
  • You are ready to create a life that you love, become the person you have always meant to be and in doing so, inspire other women to do the same.
What Can I Expect?

This self-discovery and wellbeing retreat will take you on a journey of self-exploration, 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 on-going transformation, 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 and benefit 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 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

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 workshop 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 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, to explore the local area, to take part in optional extra-curricular activities such as massage, waterskiing, paddle boarding, cycling and rock climbing and as a group, enjoy an evening kayak and picnic or sunset and prosecco boat trip.

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

And Finally…

Retreats are 6 nights and 7 days in length and we will be welcoming 8-12 guests per retreat. 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 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):

  • 3-5 hours of group life coaching, practical exercises and discussions
  • One group 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.
  • One yoga, face yoga, mindfulness walk or meditation session – sessions will be 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)

*We will look to accommodate specific dietary requests where possible.

Plus time for …

  • Experimenting with self-care and self-love rituals
  • A Menopause Mastery workshop 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.
  • Exploring the local area – spend an afternoon in Almodóvar del Rio and enjoy the spectacular views from the town’s castle
  • Optional extra-curricular activities** such as massage, waterskiing or wakeboarding, cycling, paddle boarding, kayaking and rock climbing.

And …

  • Take away a 28-day ‘Happy Hormone’ 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
  • All local transport during the retreat (excludes airport transfers)

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.

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

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.

Early Bird Booking Bonus

FREE shared inward taxi transfer if you book before 30th April, 2018. Plus, if you are one of the first two people to book you will also receive a private, one hour complimentary coaching session with Lynda..

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 (lean meats and poultry, fish, nuts, seeds and dairy products made from goat’s milk or sheep’s milk) 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 or for those with specific allergies a more personalised menu.

Some sample menus:

Breakfast
Turkey patties and mixed berries
Asparagus quiche
Berrie smoothie

Snack
Apple with cashew nut butter
Humus and veg
Rice cakes and avocado

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

Snack
Flaked salmon, yoghurt and lemon juice
Hard-boiled egg and almonds
Goat or sheep Greek-style yoghurt with blueberries

Dinner
Rosemary poached chicken, stir-fried chickpeas and spinach
Lemon shrimp, boiled fennel and brown rice
Pork medallions, apple and slow-roasted tomatoes

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
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, take in the views, settle in to your room and apartment, breathe in and relax.
  • Meet your fellow retreat-goers and join the Menogo team for an introductory talk and an outline of the week ahead.
  • Supper altogether followed by sundowners by the pool watching the sun set over the hills and the Brena Reservoir.

Day Two – First full day at Casas de Alisne

  • Gratitude journal
  • Water / hot lemon drink
  • Breakfast
  • Morning body-weight and cardio exercise session
  • Morning snack
  • Coaching session
  • Lunch
  • Brisk 15mins walk
  • Coaching session / development of your thoughts around the morning’s coaching
  • Afternoon snack
  • Time out to relax by the pool
  • Early evening yoga on the terrace
  • Evening meal
  • Read, journal … wind down for a peaceful night’s sleep

Day Three

  • Morning pages
  • Water / hot lemon drink
  • Breakfast
  • Morning functional training session
  • Morning snack
  • Coaching session
  • Lunch
  • Brisk 15mins walk
  • Menopause Mastery workshop
  • Afternoon snack
  • Time to relax / optional stretch session
  • Evening kayak and picnic or sunset and sundowner boat ride
  • Read, journal … wind down for a peaceful night’s sleep
Travel Tips

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

FREE shared inward taxi transfer if you book before 30th April, 2018. Plus, if you are one of the first two people to book you will also receive a private, one hour complimentary coaching session with Lynda.

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

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EMAIL: hello@menogo.co.uk