We will take care of all the details so that you can truly enjoy your retreat experience. Here is a sample day for Friday & Saturday:

• 6:00 am Optional Group Meditation & Gentle Movement

• 7:00 - 8:00 am We encourage you to have a light breakfast before our live experiences 

• 8:30 am 1st Live Experience / Interactive Workshop (60-90 minutes)

• 10:30 am 2nd Live Experience / Interactive Workshop (60-90 minutes)

• 12:00 pm Lunch & Free Time to enjoy the sun, beach, pool, get a massage, etc.

• 3:00 pm 3rd Live Experience / Interactive Workshop (60-90 minutes)

• 5:00 pm 4th Live Experience / Interactive Workshop (60-90 minutes)

• 7:15 pm Group Dinner & Share Circle to close out the day

Note:  Do you need to participate in everything? No.  We are here to provide options for you to choose from and we encourage you to do what feels best for you on any given day.  This is your empowerment retreat, and we are here to accommodate you in whatever choice brings you the maximum bliss. 

About Katy:

Raised in a Shinto Buddhist community in London, Katy brings decades of experience in healing arts, culinary wellness, and transformational practices. With a BSC in Ecological Sciences and Nutritional Therapy certification, she has worked internationally as a private chef, retreat facilitator, and multi-disciplinary yoga teacher.

Her unique journey spans off-grid living in Spain, Ayurvedic training in India, and global retreat leadership with the SwellWomen team. Now based in Nosara, Costa Rica, Katy integrates her expertise as a WATSU practitioner, Heart Math Affiliate, and Earth Medicine facilitator, offering cacao ceremonies, aquatic bodywork, and heart-centered healing. She aims to nourish souls through the sacred connection of food, movement, and ancient wisdom practices!

Your Experience:

An experiential dive into the power, wisdom and potential of the human heart field.  

During this journey we harness the heart expanding properties of Cacao to facilitate a deeply connected collective meditation experience. 

We will learn about the research and techniques being developed by the Heart Math Institute.  Discovering how we can harness this technology to bring greater calm and balance to our nervous systems, enabling us to better navigate challenging emotional and psychological situations.

To complete the experience we will have an opportunity to speak from a connected heart and share a little about our personal insights.

Ways to Connect:

Instagram: https://www.instagram.com/katethechef/

About Heather:

Master Trainer & Educator with The World GROOVE Movement, Heather is a part-time professor at Grand Valley State University and the heart behind Positive Vibes—her mission to bring joyful, whole-person wellness to EveryBODY. She leads workshops, master classes, and special events that blend simple, soulful movement with play, presence, and permission. A full-time lover of what feels good, Heather draws inspiration from the outdoors—bare feet in grass or sand, face in the sun—and brings that grounded radiance into every room she enters. Her facilitation invites authentic expression, community connection, and nervous-system-friendly fitness that meets you exactly where you are. Heather believes EveryBODY can dance, and that when we move together with curiosity and fun, we grow, learn, and connect more deeply than most modes of movement can offer.

Your Experience:
Join Heather for an unforgettable dance experience designed to awaken your body, free your spirit, and light up your inner fire. Through simple, playful, and contagious moves, you’ll groove, laugh, and let go, connecting with your renewed rhythm and joy. This full-body session will leave you feeling energized, empowered, and alive, ready to carry the blissful vibes into every part of your life. 

Ways to Connect:

Website: https://www.heathergrooves.com/

Instagram: https://www.instagram.com/heather.grooves/

About Dr. Bri:

Dr. Brianne Grogan (Dr. Bri) is a Doctor of Physical Therapy specializing in holistic pelvic health. Bri and her family spent 12 years living abroad, where she developed online programs for pelvic pain and prolapse and grew her popular YouTube channel, which now has over half a million subscribers. Today, Bri and her family live in Bend, Oregon, where she offers whole woman, whole pelvic care. Her in-person offerings and private retreats weave in movement, fitness, yoga, and emotional support through pelvic bodywork and somatic practices. Bri is passionate about the mental and emotional aspects of pelvic health. Her mission is to change the conversation around pelvic wellness to include mindset, energy, Spirit, and Soul, along with body-based approaches to care.

Your Experience:

This will be a sweet, intimate, 90-minute workshop designed to help you learn the basics of pelvic anatomy (and how everything is connected!) and experience somatic movement and self-massage practices for pelvic health. You'll create a personalized pelvic care ritual of self-massage, including a womb lift, bone holding, and vulvar massage to nourish your internal and external pelvic muscles and tissues. All pelvic touch will be on the external vulva area (no direct internal work), and you can be clothed the entire time. 

We'll also have time for connection and Q&A!

The practices will be done on your own body, at your own pace; self-consent will be a massive feature of this experience.

You'll leave feeling confident, empowered, and more embodied in your anatomy. 

Ways to Connect:

For mind-body resources and ways to connect in person: https://www.briannegrogan.com

For Bri's online programs and blog: https://www.vibrantpelvichealth.com 

Instagram: https://www.instagram.com/vibrantpelvichealth

For free videos and playlists: https://www.youtube.com/vibrantpelvichealth  

About Lauren:

Lauren Llacera, a Yoga Alliance certified yoga instructor for over 12 years, has

studied and practices many forms of Yoga including Vinyasa, Power Vinyasa,

Bikram, Yin, and Restorative.

She believes there is an energy of innate goodness and light with infinite potential

and possibilities that exist in each and every one of us. With that belief, she created

ChakraFlow Yoga, a practice to balance and clear that energy through the 7 main

Chakras (energy centers) of the body. Lauren invites an inner development of mind

and spirit and a dissolving of energy blockages leaving the yogi with profound

transformation, healing, enlightenment, freedom and bliss.

Lauren teaches at yoga studios in the Palm Beach County, Florida area, at luxury

resorts, country clubs and globally with SwellWomen Surf/Yoga Retreats.

Your Experience:

The New Moon is a time of renewal, intention, and quiet beginnings—a sacred pause

before the cycle grows full again. In this Yin practice, we will move gently and

intentionally through each of the seven chakras, (the main energy centers that run along the spine) creating space to release stagnant energy and plant new seeds of possibility.

Through long-held postures, breath awareness, and guided reflection, we’ll invite

balance from root to crown: grounding into stability, opening to creativity, awakening personal power, softening the heart, freeing expression, expanding insight, and aligning with higher wisdom.

This practice is an inner journey—slow, spacious, and deeply restorative. As the lunar

cycle begins anew, allow yourself to reset your energy body, connect with your deepest intentions, and invite harmony into every layer of your being.

Aromatherapy, sound healing, pranayama, visualization and meditation will assist in our clearing, transformation, liberation and bliss.

Ways to Connect:

Instagram: https://www.instagram.com/laurenllacera/

About Lulu:

For more than two decades, Lulu has guided women back to their truth, purpose, and inner radiance through globally renowned retreats and soul-centered virtual experiences. A former globe-trotting corporate executive and private chef, she brings a practical, playful, and profoundly heart-led lens to transformation. A Yoga Alliance RYT-600 yoga teacher and IIN certified empowerment coach, Lulu blends movement, mindfulness, and embodiment with energy work to help women create lives they truly love. Trained in Reiki and deepening her facilitation in KAP (Kundalini Activation Process), she integrates these modalities to support deep release, nervous system regulation, and expanded states of awareness.

Your Experience:
Release & Rise is a sacred journey to dissolve limitation, clear stagnant energy, and reconnect with your highest self. Guided by breathwork, KAP-informed activation, Reiki, and intuitive facilitation, the journey attunes to the energy of the group—opening pathways for spiritual growth, deeper consciousness, and renewed clarity and vitality. This experience isn’t about effort; it’s about surrender—letting the intelligence of the energy deliver exactly what your body and spirit are ready to receive.

“One breath, one belief, one brave action can change everything.” ~ Lulu

Ways to Connect:

Website: www.swellwomen.com

Instagram: https://www.instagram.com/swellwomen/

About Ligia:

Yogi, art director and DJ, Ligia seeks the magic of living in the present moment through multiple channels of inspiration. Her yoga practice focuses in combining fun and dynamic sequences accompanied by healing music, using tools such as instruments, Tibetan sound bowls, reiki and breathwork. Her main purpose is to share the practice of asana to every level of practitioner and to invite them to apply yogic philosophy in our modern world.

Her personal practice is Ashtanga Yoga which has created a strong awareness in alignment and purifying the physical body through movement. But she also loves to teach vinyasa flow, rocket yoga and yin.

Your Experience:
Immerse yourself in the healing vibrations of Tibetan Sound Bowls, each tuned to the frequency of the chakras. In this meditative sound journey, Ligia will guide you through a multi-sensory experience designed to harmonize your energy centers, calm your nervous system, and awaken deep inner balance.

As the tones ripple through your body, layers of tension dissolve and subtle frequencies of peace and clarity begin to emerge. This is more than a sound bath—it’s an energetic recalibration that restores alignment between your mind, body, and spirit, inviting you back into your natural state of blissful coherence.

Ways to Connect:

Instagram: https://www.instagram.com/ligykun/

About Jessica:

Jessica Berg is a women’s empowerment and leadership coach who helps women lead and live with clarity, calm, and confidence. Her work blends nervous-system-led practices, somatics, and subconscious re-patterning to create change that actually lasts. Jessica saw a gap: women needed a version of success that honors both ambition and peace. Through her flagship program, The RISE Collective and workshops, she teaches practical tools that bring the body online, widen capacity, and move values from ideas into embodied action. Jessica’s clients describe her approach as grounded, strategic, and deeply human...freedom from the inside out.

Your Experience:
In this experiential 90-minute session, Jessica guides you to connect nervous-system safety with clear, values-led action. You’ll learn simple regulation tools, meet the “protector” patterns that keep you looping, and practice a gentle re-parenting script that hands leadership back to your Inner Authority.

Expect grounding breath, accessible movement, micro-rituals for busy days, and a 7-day plan you can follow immediately.

You’ll leave resourced, steady, and clear - ready to make meaningful shifts that feels like freedom, not force.

Ways to Connect:
Website: https://www.jessbergcoaching.com/
LinkedIn: https://www.linkedin.com/in/jessicalynneberg/

About Dr.Tracey:

Dr. Tracey is a chiropractor, yoga and craniosacral therapist, certified MAP Method Practitioner, and Life Coach. Her integrative style combines years of experience in personal development, Chiropractic practice and mind-body wellness with the science of nervous system regulation.

When she began her first healing practice over 20 years ago she struggled with chronic health conditions, fatigue, burn-out and with integrating all aspects of life. She worked with many coaches and therapists, teachers and gurus, but just didn't experience the breakthroughs she was seeking.

Then she began studying the nervous system and learning new techniques to eliminate and replace old patterns of behavior and thought. Finally, she began to experience deep healing and transformation and to share what she had learned with others. 

She believes the most powerful way humans can help each other heal is through sharing our own experiences. She leads programs that get to the root of what holds people back, incorporating the MAP Method, to gently rewire the brain and body for deep inner transformation and profound outward results. 

Your Experience:

We all carry stories—some empowering, some painful—that shape how we show up in our bodies, our relationships, and our wellness journeys.

Heal from the Root is a sacred space for women to come home to themselves, to soften the edges of old beliefs, and to awaken the healing potential that lives within.

Using the MAP Method® (Make Anything Possible)—a gentle, neuroscience-based process that connects directly with the higher (Superconscious) mind—we will release inner blocks, dissolve limiting patterns, and begin the process of deep cellular renewal.

This isn’t about willpower. It’s about remembering.
Remembering your wholeness.
Remembering your power.
Remembering that healing happens from the inside out.

Way to Connect:

Website: https://tlcchirowellness.com/

Instagram: https://www.instagram.com/tlcchiropracticwellness/

Facebook: https://www.facebook.com/traceyleecurtis/