Wellness Retreat Day - Cardiff, October 2026

Wellness Retreat Day - South Wales
Hormone Warrior: Movement, Nutrition & Lifestyle Support for Menopause - Wellness Retreat Day with Rachel Hubbard BSc
This day brings together Pilates, strength, balance, breathwork, lifestyle education, nourishing food and time to pause. You will leave with clearer knowledge, practical tools and a better understanding of how to support your body through menopause and beyond.
​​​There is only so much I can teach in a short class or online session. I can share a snippet of what I have learnt, or offer a few practical ideas, but these retreat days give us the time and space to go deeper.
This is a chance to talk in person about the things I have read, the things I have learnt, the things I have experienced, and the strategies that really do seem to make a difference.
This day is designed for women who want evidence-informed, practical support for menopause, movement, strength, nutrition, lifestyle and long-term wellbeing.
You do not need to be super fit. You do not need to have attended before. Everything will be taught with options, explanations and a down-to-earth approach.
And if you have been before, please do not worry. I promise I will be sharing new information, updated thinking and fresh ideas. There is always more to learn.

​​What the Day Will Include
This retreat day brings together movement, education, nutrition, connection and relaxation. The focus is on supporting your body through menopause and beyond. We will look at how movement, strength, balance, food, sleep, stress and daily habits can influence energy, muscle, bones, metabolism, confidence and wellbeing. This is not about quick fixes. It is about understanding what your body needs and finding practical ways to support it.​

📅 When and Where
Date: Sunday 18th October 2026 - Time: 10:00am – 4:30pm
Arrival, registration and refreshments: 9:30am – 10:00am
This retreat day will take place at the beautiful De Courceys Manor, just outside Cardiff, offering a calm and welcoming setting for a full day of movement, menopause education, nutrition, connection and wellbeing.

Programme for the Day
9:30am – 10:00am - Welcome, Registration and Refreshments
Arrive, settle in, have a drink and meet the group.
10:00am – 10:30am - Stretch and Breathwork
A calm start to the day using mobility, breath and gentle movement to release tension, improve body awareness and settle the nervous system.

10:30am – 11:00am - Standing Pilates with Dumbbells
A practical standing session using Pilates principles with light resistance. We will focus on posture, alignment, strength, joint control and confidence with weights.
11:00am – 11:20am - Refreshment Break
11:30am – 12:30pm - Lifestyle Changes Shown to Support Menopause, Health and Ageing Well
This session explores the lifestyle habits that are most strongly linked with better health during and after menopause. We will look at movement, muscle strength, sleep, stress, recovery, alcohol, daily activity, blood sugar balance, heart health and brain health. The aim is to move away from confusion and overwhelm. You will learn which changes are worth focusing on, why they matter, and how to build them into real life without trying to change everything at once.

12:30pm – 1:30pm - Nourishing Lunch and Time to Connect
A chance to enjoy lunch, chat, ask questions and connect with other women in a relaxed setting.
1:30pm – 2:15pm - How Nutrition Supports Menopause
Food is not just about weight. It affects energy, muscle, bone health, gut health, cholesterol, blood sugar, inflammation, mood and recovery. In this session, we will look at how nutrition can support menopause in a practical way. We will discuss protein, fibre, hydration, healthy fats, calcium, vitamin D, blood sugar stability and the importance of eating in a way that supports strength, health and long-term wellbeing.

2:30pm – 3:15pm - Practical Workshop: Improving Strength and Balance
This active workshop will focus on the kind of strength and balance we need for everyday life. We will look at simple, effective exercises that support joint stability, bone health, confidence, posture and functional movement.
Think getting up and down with more ease, feeling steadier on your feet, carrying shopping, lifting safely and moving with more confidence.

3:15pm – 3:45pm - Coffee and Cake
3:45pm – 4:15pm - Disco Diva
A fun, uplifting movement session to finish the active part of the day. Simple moves, good music and a reminder that exercise does not have to be serious to be effective.

4:15pm – 4:30pm - Feedback and Closing Reflections
A short time to reflect, ask final questions and think about what you want to take away from the day.
Who Is This Day For?
This day is suitable for women who want to understand their body more clearly during menopause and beyond.
It may be helpful if you:
Feel unsure about what exercise is best at this stage of life
Want to improve strength, balance and mobility
Feel confused by nutrition advice
Want to support bone, muscle, heart and brain health
Feel tired, stressed or disconnected from your body
Want practical information in a supportive setting
Would like a day away to pause, learn and reconnect
You will be encouraged to work at your own level throughout the day.

Investment
Full Price: £110 - Includes the full day, food, refreshments, handouts, goody bag, all sessions, free access to Get Fit & Festive, and a 10% discount for the online Café Menopause – Active Menopause course.
Early Bird: £85 - before 21st August 2026
Booking Information
To book your place, please use the retreat event page here:
Retreat Event Page:
https://www.rbhfitness.co.uk/rachelhubbardretreat
You can also book through the timetable. Go to the calendar, click on the retreat date, and follow the booking details:
Timetable:
https://www.rbhfitness.co.uk/timetable
For any questions, please contact Rachel:
Email: [email protected]
WhatsApp: 07967 045322

I hope this day gives you space to pause, move, learn, eat well, ask questions and reconnect with yourself.
Change does not always come easily. But with better understanding, practical support and a clear plan, it becomes much easier to know what to do next.
I would love to see you there.

Rachel x

Rachel Hubbard BSc
Exercise & Menopause Specialist
Back Care Pilates Specialist