Resilience Retreat: Mental and Physical Fitness

Resilience is not just about pushing harder—it is about building strength from the inside out. This half-day retreat is designed to help you become more adaptable, durable, and resistant to stress—physically, mentally, and emotionally.

This retreat will explore:

• Using your environment to build resilience through movement, temperature exposure, and nature.
  
• Strength and mobility practices to develop a durable, injury-resistant body.
  
• Breathwork techniques to regulate stress, improve endurance, and enhance recovery.
  
• Nutrition and detox strategies to support immunity, longevity, and energy levels.
  
• Understanding stress and recovery to improve sleep, mindset, and overall health.

• Movement Practice – Strength-building flows, mobility drills, deep stretching, and structural strength work to enhance performance, prevent injury, and increase functional movement.
  
• Breathwork for Regulation – Techniques to activate both energy and recovery states for better stress management and nervous system control.
  
• Nutrition and Detox Workshop – Understanding toxic load in food and the environment, selecting immune-supporting foods, and fueling the body for resilience.

• Cultivate Mental Fitness - through daily practices, routines and self awareness.
  
• Recovery Seminar and Practice – Learning how to manage chronic stress, prioritize deep rest, and optimize nervous system function.
  
• Connection to Nature – How exposure to natural elements can improve mental toughness, adaptability, and overall health.
  
• Sauna and Cold Plunge Sessions and Q & A – Harnessing heat and cold therapy to improve recovery, strengthen immunity, and build mental resilience.
  
• Closing Circle – A chance to reflect, connect, and integrate the learnings from the day.

• A packed lunch
  
• A bathing suit & towel (for cold plunge and sauna)
  
• A yoga mat
  
• Comfortable workout clothes
  
• A water bottle
  

Snacks and tea will be provided.

This retreat is for those looking to build true resilience and who are tired of the endless noise surrounding health and fitness. Whether you are an athlete, a weekend warrior, or someone looking to strengthen body, mind, and spirit, this experience will help you move better, recover deeply, and handle stress with more ease. It's important that you have an open and curious mind and are willing to commit to change.

There are no physical prerequisites required.

This retreat will be ran by co-founder of Sunada Natural Performance David Hill. David is a coach, and an advocate for a holistic approach to health and performance. His journey into movement and wellness didn’t start with traditional athletics—he found his strength through exploration, yoga, and a deep connection to nature. Over the years, he's studied nutrition (registered nutritionist), movement (Personal trainer, Yoga teacher), and recovery techniques (breathwork and mindfulness coach) that strip back the unnecessary and focus on what truly makes us strong, adaptable, and resilient. His mission is to help others reconnect with their innate potential by using natural methods that align with how we were designed to move, eat, rest, and live.

Sunada Natural Performance is built on the belief that true health and performance come from returning to the fundamentals—natural movement, real food, deep recovery, and a strong connection to our environment. In a world filled with quick fixes and endless distractions, Sunada strips it back to what works. Through unconventional movement, holistic nutrition, breathwork, and environmental conditioning, we help individuals become more resilient, adaptable, and in tune with their bodies. Whether it’s building strength from the ground up, improving recovery, or learning to work with stress rather than against it, our approach is about long-term performance, health, and vitality.

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