what to expect from the retreat?
Enjoy three nourishing hours of pure self-care in uplifting company— moving your body, sharing stories, and learning together.
Each retreat brings a fresh wellness theme to explore, offering inspiration and gentle guidance.
It’s your chance to reconnect with yourself, recharge and bond with others.
Some retreats workshops
Balancing female hormones
Gut health & immune system
Gut health & immune system
Hormone shifts in midlife can impact mood, energy, and overall wellbeing, but balance is absolutely within reach.
By supporting your body with the right nutrients and lifestyle rhythms, you can ease common symptoms.
A gentle, holistic approach helps your hormones work with you—not against you.
Gut health & immune system
Gut health & immune system
Gut health & immune system
Most of the immune system lives in the digestive tract, a balanced gut can help reduce inflammation and boost everyday vitality.
Nourishing your microbiome with good nutrition and lifestyle habits supports long-term wellness from the inside out.
Heathy ageing
Gut health & immune system
Heathy ageing
Healthy ageing begins with small daily choices that help you feel energized, strong, and confident in your changing body.
As your needs shift in your 40s and 50s, nourishing yourself well can support longevity and vibrancy.
With the right habits, you can age gracefully while staying active and resilient.
More
Healthy eating vs popular diets
Healthy eating vs popular diets
Healthy eating vs popular diets
In your 40s and 50s, nutrition should feel supportive, not restrictive.
While trendy diets come and go, nourishing your body with balanced, sustainable eating always wins.
Focusing on real food and long-term habits leads to steadier energy, better digestion, and lasting health.
How to detox naturally
Healthy eating vs popular diets
Healthy eating vs popular diets
Your body is already designed to detoxify—it simply needs the right support to do it effectively.
Natural detox is about boosting your liver, gut, and lymphatic system, not harsh cleanses.
Gentle daily habits can help you feel lighter, clearer, and more energized.
Safe & effective fasting
Healthy eating vs popular diets
Safe & effective fasting
Fasting can be a powerful tool for women in midlife when done correctly and safely.
The right approach can boost metabolism, support hormone balance, and enhance vitality.
Listening to your body is key to making fasting both effective and sustainable.
How to relieve stress
The best herbs to boost immunity
The best herbs to boost immunity
Stress can feel heavier in your 40s and 50s, but there are simple ways to restore calm and clarity.
Supporting your nervous system can improve sleep, mood, and emotional resilience.
Even small daily rituals can make a big difference in how you feel.
The best herbs to boost immunity
The best herbs to boost immunity
The best herbs to boost immunity
Certain herbs can naturally strengthen your immune defenses as your body’s needs evolve with age.
They work gently to enhance resilience, energy, and overall protection.
Adding the right herbal allies can help you stay well throughout the year.
The Gut-Brain connexion
The best herbs to boost immunity
The Gut-Brain connexion
Your gut and brain communicate constantly, shaping mood, focus, and emotional balance.
For women in midlife, supporting this connection can ease stress and enhance mental clarity.
A healthy gut truly helps you feel better—physically and emotionally.
Vital herbs to help the menopause
Vital herbs to help the menopause
Vital herbs to help the menopause
Menopause is a powerful transition, and the right herbs can ease symptoms naturally.
They support hormone balance, hot flashes, sleep, and emotional wellbeing.
With gentle herbal care, this phase can feel smoother and more empowering.
The CNM Naturopathic diet
Vital herbs to help the menopause
Vital herbs to help the menopause
A naturopathic diet focuses on whole, nourishing foods that support your body’s natural healing abilities.
Women in midlife often feel renewed energy and improved digestion with this approach.
It’s a sustainable way to care for your health from the inside out.
Nutrition for children
Vital herbs to help the menopause
Nutrition for children
Good nutrition builds the foundation for strong, healthy kids who thrive as they grow.
Simple, balanced meals can support their immunity, energy, and development.
Teaching healthy habits early benefits the whole family—including you.
RECIPES
BREAKFAST- SNACKS
BREAKFAST- SNACKS
BREAKFAST- SNACKS
At Mamas Back, we are dedicated to helping our clients achieve their health and wellness goals through Pilates. Our mission is to provide a supportive and encouraging environment where our clients can feel confident and empowered in their practice.
LUNCH
BREAKFAST- SNACKS
BREAKFAST- SNACKS
Our approach to Pilates is rooted in the principles of alignment, breath, and control. We believe that by focusing on these fundamental principles, our clients can achieve a deeper mind-body connection and more effective results.
DINNER
BREAKFAST- SNACKS
DINNER
We pride ourselves on creating a welcoming and inclusive community at Mamas Back. We believe that Pilates is for everyone, regardless of age, fitness level, or ability. Our clients come from all walks of life and we are proud to support them on their health and wellness journey.