Meditation is a core principle & practice of our women’s wellness & body transformation retreats.

Meditation is a mental practice that has been used for thousands of years to promote relaxation, reduce stress, and enhance mental and physical well-being. Some of the fundamentals of meditation that we cover at our THOR retreats are the following:

1. Find a quiet place: Choose a quiet and comfortable place where you can sit or lie down without being disturbed. 
2. Get into a comfortable position: Sit or lie down in a comfortable position with a straight back and relaxed muscles. 
3. Focus your attention: Choose a focal point, such as your breath, a mantra, or a visualization, and focus your attention on it. 
4. Let go of thoughts: When thoughts arise, simply acknowledge them and then redirect your attention back to your focal point. 
5. Stay present: Stay focused on the present moment, letting go of worries about the past or future. 
6. Set a time limit: Start with a short time, such as 5 to 10 minutes, and gradually increase the duration of your meditation practice. 
7. Be consistent: Establish a daily meditation practice, even if it’s just for a few minutes, and be consistent with it. 
8. Be patient: Meditation is a skill that takes time and practice to develop, so be patient and persistent with your practice. 

By following these fundamentals, we can help you develop a meditation practice that helps promote relaxation, reduce stress, and enhance your overall well-being.

Daily Yoga Practice Built Into The Schedule

THOR’s daily yoga classes focus on the physical, mental, and spiritual aspects of this fundamental activity. Yoga has been performed for thousands of years to promote physical health, mental clarity, and emotional well-being. Our classes follow the following methodology to teach you to cultivate a successful yoga practice:

1. Find a style that suits you: We practice different styles of yoga each day –  such as Hatha, Vinyasa, or Bikram. We hope this helps you find one style that aligns with your goals and fitness level.
2. Set a schedule: We help you cement the practice by establishing a consistent practice schedule, even if it’s just a few minutes a day, and make it a priority.
3. Find a reputable local yogii: We review how to find a local qualified yoga instructor who can guide you through proper form and alignment.
4. Start slow: We start with simple poses and gradually increase the difficulty and duration of your practice as you become more comfortable.
5. Pay attention to your body: We learn to listen to your body and avoid pushing too hard. If you experience pain or discomfort, we teach you how to modify the pose or skip it altogether.
6. Practice regularly: Consistency is key to any practive but especially for a successful yoga practice. Making yoga a part of your daily routine, and sticking with it, even on days when you don’t feel like it is a key component of your success.
7. Incorporate breath work: We teach breathing techniques as essential part of your yoga practive. Incorporating pranayama (breathing exercises) into your daily routune can help calm your mind and reduce stress and anxiety.

Make it a holistic practice: Yoga is more than just physical poses. It also encompasses mindfulness and meditation. At THOR, we Incorporate these elements into your daily class to experience the full benefits of yoga.

We Encourage You To Connect With Your Mind, Body & Spirit While at THOR

At THOR, we help guide you through any spiritual challenges while also paying close attention to your mind, body and soul. Our approach is rooted in developing a deep understanding of each of our guests and listening deeply and without judgment to your lived experiences and perspectives. Our goal is to create a safe and supportive environment for you to explore your spirituality. Some of the topics we cover duing our retreats include:

1. Using empathy, compassion, and kindness to connect with others.
2. Taking responsibility for your own spiritual growth and progress.
3. Fostering self-awareness and self-reflection.
4. Gaining knowledge and information about different spiritual traditions and cultures.
5. Continuously learning and growing in our own spiritual practice.
6. Respect ingand honoring others’ beliefs and values, even if they differ from our own.
7. Developing a daily meditation or prayer practice
8. Engaging in acts of service and kindness towards others
9. Spending time in nature and connect with the natural world
10. Practicing gratitude and positive thinking
11. Cultivating stillness and silence to quiet the mind
12. Leting go of negative thoughts and habits that hold you back
13. Embodying and living your values and beliefs
14. Remaining open and receptive to new experiences and perspectives that can deepen our spiritual growth.

Daily Personal Training, Instruction & Workshops

Our personal training workshops at THOR focus on learning the main compound lifts –  the deadlift, the hip thrust, the squat, and the bench press effectively with an experienced trainer by your side. The following is what you can expect during your visit at THOR:

1. Initial personal assessment: Your trainer will assess your current fitness level, movement patterns, and any physical limitations to determine the best starting point for you.
2. Explanation & demonstration: Your trainer will provide a thorough explanation and demonstration of each exercise, including proper form, technique, and breathing patterns.
3. Practice with lighter weights: Your trainer will have you practice each movement using light weights and focusing on proper form and technique. They will provide hands-on guidance and correction as needed.
4. Gradual progression: As you become more confident and proficient with the movements, your trainer will gradually increase the weight and complexity of the exercises to continue challenging you and promoe progress.
5. Focus on technique: Our goal is to establish great technique so when you go home, you can replicate each movement successfully. Your trainer will emphasize the importance of proper form and technique, and make corrections as needed to help you perform each exercise with good form and minimize the risk of injury.
6. Incorporation into a balanced routine: Your trainer will help you incorporate these exercises into a well-rounded workout routine that aligns with your fitness goals and helps you achieve optimal results if you so desire.

Our mission is to help you learn the basic of the main lifts so you can be confident and efficient while also injury free when you get home.

Daily Lunch & Learn Macros 101 Workshops

Macro-based nutrition is a method of tracking and managing your daily intake of macronutrients, which are the three main nutrients your body needs in large amounts: carbohydrates, proteins, and fats. By tracking your macros, you can ensure that you are getting the right balance of these nutrients to support your fitness goals, whether that’s weight loss, muscle gain, or maintenance.

To get started with macro-based nutrition, you’ll need to calculate your daily macro needs based on your body weight, activity level, and goals. Once you know your macros, you can use a food tracking apps like MyMacros+ or an Excel spreadsheet to log your meals and snacks and ensure you’re staying within your daily macro limits.

Here are some basic and very general guidelines for macro intake:

• Protein: 45-65% of total calories
• Carbs: 10-35% of total calories
• Fats: 5-10% of total calories

It’s important to note that macro-based nutrition is not a one-size-fits-all approach and you should always consult with a registered dietitian or a qualified healthcare professional before making any drastic changes to your diet.

Emotional Eating Discussions & Support

Emotional eating is the tendency to eat in response to negative emotions, such as stress, anxiety, boredom, sadness, or anger, rather than physical hunger. This behavior can lead to overeating, weight gain, and negative feelings about oneself. If you want to overcome emotional eating, here are some topics we cover at THOR retreats that may help:

1. Identify your triggers: Keep a journal to track your eating habits and the emotions you experience before and after eating. This can help you identify the situations or emotions that trigger your emotional eating.
2. Replacement: Instead of turning to food to cope with negative emotions, try other activities that can distract you and make you feel better, such as exercising, meditating, taking a hot bath, listening to music, or talking to a friend.
3. Meal Plan / Meal Prep: Plan your meals ahead of time and stick to a regular eating schedule. This can help prevent the urge to eat in response to negative emotions.
4. Practice mindful eating: When you do eat, take your time to savor the food, chew slowly, and pay attention to your body’s signals of fullness. This can help you distinguish physical hunger from emotional hunger.
5. Get support: Talk to a friend, family member, or a mental health professional about your emotional eating. They can offer you emotional support, encouragement, and advice.

Overcoming emotional eating takes time and effort. Don’t be too hard on yourself if you slip up, and keep practicing healthier habits.

Overeating Discussions & Support

Overeating is a common problem that can lead to weight gain, obesity, and other health problems. If you want to stop overeating, here are some tips we cover and practice at our THOR retreats that may help:

1. Slow Down: When you eat too quickly, you may not give your body enough time to register that it’s full. Slow down and savor your food, chewing each bite thoroughly.
2. Use smaller plates: Eating off smaller plates can trick your brain into thinking you’re eating more than you actually are, which can help you feel full with smaller portions.
3. Portion control: Use measuring cups or a food scale to portion out your food, and stick to the recommended serving sizes.
4. Limit distractions: Eating while watching TV, using your phone, or working on the computer can distract you from paying attention to your body’s signals of fullness. Eat without distractions and focus on the food and the experience of eating.
5. Avoid skipping meals: Skipping meals can make you more likely to overeat later in the day. Stick to a regular eating schedule, and have healthy snacks on hand if you get hungry between meals.
6. Keep unhealthy foods out of sight: Store unhealthy snacks and treats out of sight, such as in a pantry or cupboard, and keep healthy foods in plain view. This can help reduce the temptation to overeat.
7. Reduce Stress: Stress and negative emotions can trigger overeating. Practice stress-reducing activities such as yoga, meditation, or deep breathing to help manage your stress levels.

Conversations Around Anxiety & Ways to Support Yourself During Difficult Moments

Anxiety is a common condition many women experience in their lives and it is characterized by excessive worry, fear, and nervousness. It can be a very debilitating condition that can negatively impact many areas of life. Some tips we go over at THOR retreats are the following:

1. Professional help: Therapists or counselors are a great resource to helping you understand your anxiety and provide you with effective treatment options.
2. Relaxation techniques: Breathwork, progressive muscle relaxation, and meditation are all helpful techniques for managing anxiety. These techniques can help calm your mind and body, reduce stress and anxiety, and improve your overall well-being. We start each day at THOR with breath work, yoga, meditation and forest bathing/grounding to set you up for a successful day ahead.
3. Physical Movement: Exercise is a natural mood booster that can help reduce anxiety and improve your overall health. We recommend at least 30 minutes a day, five days per week.
4. Reducing caffeine and eliminating alcohol: Caffeine and alcohol can worsen anxiety symptoms. We reommend limiting or completely avoiding these substances to help manage your anxiety.
5. Recovery and restful sleep: Lack of sleep can make anxiety worse. We recommend seven to eight hours of sleep per night to establish a consistent sleep routine.
6. Challenge negative thoughts: Negative thoughts and beliefs can contribute to anxiety. Challenge your negative thoughts and try to reframe them in a more positive and realistic light.
7. Connecting with others: The social support you experience at THOR retreats is a great way to stay grounded within yourself even after you leave. Connect with like-minded women, family and friends, or joining a support group for people who experience anxiety is another great way to manage this condition.

Menopause Transition Support & Conversations Around Helping Best Alleviate Unwanted Symptoms

The general lifestyle we encourage at THOR may help a variety of symptoms experienced during menopause, such as hot flashes, night sweats, mood swings, vaginal dryness, and sleep disturbances. Here are some of our favorite tactics to help manage menopause symptoms:

1. The food: A healthy diet can help manage menopause symptoms. Eat a diet rich in vegetables, whole grains, and lean proteins, and avoid processed foods, sugar, and caffeine.
2. Physical Movement & Strength Training: Exercise can help reduce hot flashes and improve mood. Aim for at least 30 – 60 minutes of exercise most days of the week.
3. Manage your stress: Stress can amplify menopausal symptoms. Practice relaxation techniques such as deep breathing, yoga, or meditation, and make time for activities that you enjoy.
4. Stay cool: Hot flashes can be triggered by heat. Dress in layers, use a fan or air conditioning, and avoid hot drinks, spicy foods, and alcohol.
5. Talk to your doctor: Your doctor can recommend hormone therapy or other medications to manage severe menopause symptoms. They can also screen you for other health conditions that may worsen menopause symptoms.
6. Consider vaginal moisturizers and lubricants: Vaginal dryness is a common symptom of menopause. Use vaginal moisturizers and lubricants to help alleviate discomfort during sexual activity.
7. Get enough sleep: Sleep disturbances are common during menopause. Practice good sleep hygiene such as going to bed and waking up at the same time each day, and creating a cool and dark sleep environment.