● 3:00 pm Arrival and Welcome
○ Check in & Registration: Spruce River Room
○ Arrive at the resort: Register everyone, hand out name tags, swag bags and
confirm rooms. Please be on time!
● 4:00 pm: Introduction From the Team
○ Location: Spruce River Room
○ We will gather, do introductions. Aaryn will go over the itinerary, answer any
questions, and set the expectations for the weekend.
● 4:45 pm – 5:30 pm: Bethany Speech: ‘Overcoming Self Sabotaging’
○ Bethany will share some of her own journey and how she overcame self
sabotaging thoughts, and what practices and behaviors she used on how to
“break free” from this cycle.
● 5:15 pm: Appetizers
● 7:00 pm: Yoga with Nicole Shanes: ‘Warm Stretch and Restore Yoga’
○ Nicole will lead us through a slow restorative session with some stretching and
myofascial release. There are not any fancy poses or Sanskrit words in this class.
We will begin with breathwork, and end with Meditation. Whether you’re an
athlete, or you sit at a desk all day, this class is perfect for everybody.
○ Bring your own mat (required), blocks, yoga props, blanket, etc (optional).

● 6:00 am – 9:00 am: Hike and Cold Plunges with Kyro Wellness
○ Location: TBD
○ Bagged breakfast provided prior to hike
● 9:00 am – 10:00 am: Shower and Clean Up
○ Head to your rooms and change, shower, and prepare for the day
● 10:00 am: Breakfast – Spruce River Room
● 10:30 am – 11:30 pm: Christine Speech ‘Navigating Not Enough’
○ Christine will walk through what are contributing factors to a narrative of “Not
Enough”, and then provide tools and resources to transform/navigate the
narrative of “Not Enough”- to – “I am Enough!”
● 11:30 am – 12:00 pm: Q&A and Sharing
● 12:30 pm – 1:30 pm: Lunch – Spruce River Room
● 2:00 pm – 4:30 pm: Breakout Rooms & 1-1 time with the Nourish Coaches
○ Location: Spruce River Room
○ Each Nourish coach will facilitate a small group with the opportunity to
individually share and address problems, pains, and solutions.
● 4:30 pm – 7:00 pm: Dinner (not provided), Free time, Decompress, Self-Care
● 7:00 pm: Reiki with Jannike: ‘Cord Cutting Practice’
○ Jannike is a Reiki Master, trained in energy healing and attunement. During this
session she will guide us through a cord-cutting practice meant to release
negative bonds and attachments. This is an opportunity to bring awareness to
your energetic centers and navigate stuck energy.

● 9:00 am – 10:00 am: Breakfast
○ Location: Spruce River Room
● 10:00 am–11:00 am: Nicole Speech ‘A Journey of Healing’
○ At the last retreat, Nicole shared her personal story of trauma and resiliency.
Today she will discuss how she was able to heal her body, specifically her gut
health, with the power of food, movement, and her own advocacy and education.
● 11:00 am – 12:00 pm – Team “Make and Take” TBA
● 12:00 pm – 3:00 pm: Lunch (not provided), Free time
● 3:00 – 4:30 pm: Nutrition 101 with Alisha, Jenaya and Aaryn:
○ Group learning on balanced nutrition, macronutrients, and hormonal support.
● 5:00 pm: Dinner
○ We will gather for community and connection
● 7:00 Breath Work & Cacao with Lauren from Lokaya Wellness & Yoga
○ After an in-depth exploration of why we breathe and what happens when we hold
our breath, we will lay down to get cozy for the practice. Expect to move through
different breathing patterns that will open up your respiratory channels, create
momentum for Prana to flow through you and allow you to enter into altered
states of consciousness. After letting go of the breath “work” we will drop deep
into Yogic Sleep for some time.
○ Bring a yoga mat, eye mask, pillow, water, lip chap, blanket, and anything else
you may need to be comfortable.

● 8:00 Breakfast
○ Location: Spruce River Room
● 9:00 am: Wrap Up & Goodbyes
○ Awards, Thank Yous, Group Photo