Cotswold Trail Running Health & Nutrition Retreat
THE COTSWOLDS
3 Day Intensive Weekend Retreat
JUNE 2020
Exclusively for 10 Women Only
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LUXURY RETREAT | GUIDED MINDFUL TRAIL RUNNING | VALLEYS | LAKE SWIMMING | WELLNESS & NUTRITIONAL WORKSHOP | PILATES & MEDITATION | COOKING CLASSES
Join us for 3 Days & go from stuck overwhelmed and tired to finally your goals & fuelling your body like a finely tuned engine, prevent injuries and create a bad ass Healthy Body!!!
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WOMENS TRAIL RUNNING, HEALTH & WELLNESS RETREAT
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Our Cotswold retreat is going down JUNE 2020 & i've got a place with your name on it!! 8 PLACES AVAILABLE!!!!!
Iv’e put together an exclusive & very intimate Fine-tuning your body & food for running success event for women runners who are willing to do the work, to up-level their body, mind, nutrition & running success.
It’s time to reboot and re-code mind & your healthy lifestyle and feel energised.
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We’re talking:
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Cutting edge nutritional strategies for injury prevention & faster recovery
Meal plans & delicious and easy recipes to optimise
Sustainable running performance whilst still having time for family
Improving your knowledge of nutrition
Achieving your performance goals the Soul Way!
sSicking to your nutrition plan- closing the gap between knowing and doing and full implementation!!
Increase your confidence! just being you and going with the flow- up-levelling shifts to your future self!!
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THEN THIS RETREAT IS FOR YOU!
Running along Ireland’s most spectacular hidden trails
Local fun, energetic guide, speaking English, French and Spanish
Getting off the beaten track and experiencing the local Irish lifestyle
Discovering Europe’s highest and most stunning cliffs
Learning about Irish whiskey, baking, dancing and local traditions
Walking some of Ireland’s most spectacular undiscovered trails
“This 420 Acre Valley holds a stunning series of crystal clear lakes a few minutes away from the retreat. Perfect for picnics by the waters edge, guided runs through beautiful beech woodlands and run through the beautiful grounds of the finest Gothic mansions in the Uk…..this is all part of the cotswold way”.
You’ll unwind with yoga & meditations, rebalance with nutritional workshops and recharge with one evening and 2 gentle morning trail Runs in the Stroud valleys of Woodchester.
Find yourself immersed in complete peace & tranquility. Enjoy the breathtaking views on the southern slopes of a secret valley from the luxury of a beautiful home where we will be holding the retreat.
This retreat will help you energise your body and rejuvenate your mind in the beautiful tranquil Cotswolds & accommodation.
Combined with peaceful surroundings and ‘me’ time to rest and unwind with relaxing holistic therapies, you’ll feel lighter, nurtured and refreshed.
The purpose of our time together aside from of course ALL THE FUN & connection....
Is for you to walk out absolutely clear on…
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Fuelling requirements for different distances
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The vision of the next bad ass body you know s time to step into
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Your true reasons behind getting off track
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Make big Goals in your health and overall wellbeing
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Nutrition Plan to walk away right now & implement
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The importance of maintaining that well oiled machine that we call our body! aka we are working side by side to help you with your nutrition for your running & body success right at the retreat!
YOUR ITINERY
Day 1 Retreat Meet & Greet
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When you arrive at the Retreat (check in time is 4 p.m.). At 4.30 p.m., meet your retreat leader for the official Retreat Opening and Meet + Greet. From there, we’ll go for a 6 mile run around the lakes and beech woodlands in the valleys from the retreat and then meet back at the retreat for our yoga & meditation session followed by Our welcome dinner and drinks!!
optional swim in the lakes
Day 2 Woodchester Park
Distance: 8 Miles
Height gain: 400 metres
Terrain: woodlands, country roads, hilly, single track & off road trails
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Early morning rendezvous & Breakfast at 8.30 am .
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We then go to Woodchester Park for an 8 mile run around this beautiful park
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Followed by lunch and afternoon Nutrition & Wellness workshop and Cookery class
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Pilates & meditation
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Optional swim down at the lakes at the bottom of the garden.
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Dinner at the local cosy pub and free time in the evening to journal & read
Day 3 Minchinhampton & Selsley Hill
Distance: 12 Miles
Height gain: 350 metres
Terrain: woodlands, country path, trail, steep undulating trails
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After our early morning Breakfast We will be going for our amazing long sunday run from minchinhampton common to Selsley hill and following on through the cotswold way trail and back to our retreat for our Wellness & Beauty Treatments & final farewell lunch together at 11 am
“Running & nutrition Success is not a secret, but a system and once we learn it, we can achieve any goal we truly want!”
Meet Your Retreat Leader & Trail Running Guides
Feel Great with Holly & Her Team!!
Holly Wheeler
Holly Wheeler is a Mindset & Running coach, Fell & Trail running Athlete, Qualified Proctor Gallagher consultant, Author, Writer and Speaker who inspires women to be the best version of themselves in training and multiply their confidence, success, & running performance.
She is also a Trail running pioneer & advocate whose mission is to educate, inspire and guide runners on a path to balanced health through mindfulness, stress reduction, natural running form, self-care and sustainable training practices. Her personal Life challenges fuelled her commitment to support women’s journey of self discovery through running, travel and mindfulness and success Coaching. Since founding The Running Queens in 2018, the company has grown to offer Luxury trail running & success coaching retreats in Four countries.
Kirsten Van Nispen
Kirsten is a Nutritionist & massage therapist and has been a holistic massage practitioner & body worker for 10 years and she started her nutritional journey 15 years ago.
A long winding road has brought her to where she is today with her passion for people, food, well-being and health guiding her along the way.
She lives a very active life with 3 kids, a horse 2 dogs and a thriving business. She’s excited about spending the weekend with you exploring your nutritional needs and optimal well-being!!
Supplying you with confidence, health, Wellbeing , success and performance...
Our Goal is to help you Grow in MIND BODY & SPIRIT! We will be providing you with confidence, success, health training and coaching to get you placed in the right mindset, with the right balance of knowledge and mentoring to create sustainable habits in your running & lifestyle!
"THE STRONGEST FACTOR FOR SUCCESS IS BELIEVING YOU CAN DO IT, BELIEVING YOU DESERVE IT, BELIEVING YOU WILL GET IT"
Benefits
Wellbeing
Health, Running & Wellbeing. A healthy body is a healthy mind, research tells us there are definite links between our Physical Health & our Psychological wellbeing
Goody Bag
Goody bag & Prosecco on arrival and joining a community of high vibrational women Runners
Meet New Friends
Bonding time with Fabulous, Fascinating Women runners all over the world in the amazing Cotswold hills and luxe accomodation
Workshops & Cooking class
Cooking Class & Nutritional Workshops helping you Create Nutritional Sustainable eating habits and goals for your running performance & for you to take away & implement
ABOUT TRAIL RUNNING IN THE COTSWOLDS
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THE DESTINATION
The pretty thatched houses that line the streets of the cotswolds
Far reaching, stunning views of England’s most beautiful landscape
The picture-postcard village of Woodchester and glorious Cotswold villages
Discover Roman villas, abbeys, historic houses and battle sites
For a taste of everything quintessentially English, this is a walk that offers it all: historic castles, ancient abbeys, stately homes all set amidst glorious green countryside and enchanting villages.
This trail will appeal to those seeking a gentle introduction to walking in the English countryside; the Cotswolds are hilly rather than mountainous. Officially designated as an Area of Outstanding Natural Beauty, the Cotswold landscape is an entrancing mixture of parkland, neat fields with dry-stone walls and patches of lush woodland.
The wonderful series of landscapes and idyllic villages that help make the Cotswolds one of Britain’s finest regions ensure that the Trail running retreat is a joy from start to finish.
THE TRAILS
Difficulty level: 2-3 Moderate Hilly
Average running per day: ca. 6- 8- 10miles
Total Running distance: 24 miles
ACCOMODATION
The entire Retreat house is south facing and the garden and vies are simply STUNNING. Its a fantastic retreat for relaxing. The grounds are landscaped with extensive south facing private terrace that spans the entire property looking over the garden with seating and relaxation for everyone.
We have put our heart & soul into creating a uniquely beautiful, uplifting and very special place for you to truly unwind & connect. The house is filled with light, south facing, quiet, peaceful with stunning views looking out to the valley.
Based on 4 Private Rooms AND 1 x 4 single Beds Room
This Retreat is right for you if:
You’re comfortable Running 3 days in a row. Our shortest Run is 6 miles but the most is 10 miles (including, water breaks and photo ops).
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You have some experience running on trails. You’re OK with running on trails with loose dirt, rocks, mud, and potentially You’re OK with getting your shoes wet in small streams.
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You’re comfortable on high and exposed, and at times narrow, trails.
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You’re game for running in the rain!
You don’t mind sharing a a 4 berth luxury room or your own room (single travellers are matched with room mates) You have (or are willing to acquire before the retreat) trail running shoes.
Highlights
Luxury trail running & Wellness Retreat in the heart of the Cotswolds, England
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Goody Bag & Prosecco on Arrival with a community of high vibrational Women
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on site Parking
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Country House in Prime Cotswold locale with private chef & locally sourced produce cooked from fresh
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Health, Nutrition & wellness Workshops and cooking Lesson
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Guided trail running each day
Yes, I’m In! Save My Spot
YOUR OPTIONS RETREAT IN The Cotswolds JUNE 2020 BASED ON SINGLE ROOM OCCUPANCY or 4 BERTH ROOM. ALL en-Suite ACT DECISIVELY THESE 8 SPOTS WILL GO FAST!
Your Retreat Package
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Equipment & Clothing what to bringClothing You’ll need to bring comfortable and adequate clothing to protect you from cold and wet weather, such as polypropylene, capilene, or pile. Wool and wool/synthetic blends are also suitable - though wool, if wet, dries slowly compared to synthetic fabrics. We discourage the use of cotton in wet conditions it dries very slowly. When camping, tents are provided. You will be responsible for bringing your mattress and sleeping bag. When layering, the innermost layer should be long underwear. The middle layer can be a synthetic turtleneck or wool shirt, and pants. The outermost layer must be a breathable waterproof jacket such as a good quality Gore-Tex wind/rain parka and over-pants. For quantities for each item listed, use your own judgement, based on the expected weather conditions and overall packing/weight restrictions for your luggage. Regular underwear. Synthetics are easier to wash and dry Synthetic thermal underwear Long-sleeved, synthetic or wool shirt Short-sleeved synthetic or cotton/synthetic T-shirts Medium-weight synthetic fleece sweater or jacket Full-length pants, quick-drying synthetic fabric Down jacket from mid-August to September (optional) Hiking shorts, quick-drying synthetic fabric Pile/fleece pants, ideal for around the camp Sun & rain hat Wool hat Gloves (wool or pile) Waterproofed shell gloves Medium weight synthetic socks Gore-Tex rain/wind parka Gore-Tex rain/wind pants Hiking boots, medium-weight, all leather, with padded ankle, good arch support, and a lug sole traction. Your hiking boots should be waterproof, well broken in, and suitable for rocky terrain or possibly snow. Comfortable shoes to wear when not hiking (optional) Teva-type sandals for river crossing. Absolutely recommended! Gaiters. Highly recommended. Travel Accessories Comfortable sleeping bag +10°C to –10°C which can be opened all the way Cotton sheet to cover the hut’s mattress Pillow if you can’t sleep without one (optional) Swimsuit and towel for hot spring bathing and swimming pool 1-to-2 liters capacity unbreakable water bottle or thermos Headlamp or small flashlight with spare batteries (essential from August onward) Swiss Army-type pocket knife (Must be kept in duffle bag, not in hand luggage, when flying!) Sunglasses Eye shades. Highly recommended from April to last July! Wax ear plugs Spare pair of prescription glasses, prescription sunglasses, or contact lenses (but not only lenses, as wind-blown dust can make them very uncomfortable) Toiletry kit—soap, toothbrush, and so on. Moisturizing lotion. (The air in Iceland is very dry) Sunscreen and lip protection (The sun in Iceland is much more intense than you probably imagine) Personal first aid kit Optional Travel Accessories Hiking poles. Highly recommended Binoculars Repair kit with needle, thread, and safety pins Reading and writing material Your favorite snack food such as raisins or chocolate Protein supplements for vegetarian Your own food reserves if you are vegan 1 or 2 good bottles of wine or a bottle of something stronger Netting hood in June and July * There are no mosquitoes in Iceland (not yet), but in early summer midges swarms invade the banks of rivers and lakes in the lowlands like Lake Myvatn "Lake of gnats." With global warming now midges start to colonize certain areas of higher land with swamps vegetation. The outbreak period is short, but extremely difficult for the hiker. Gloves a long sleeve shirt and especially a safety netting hood that slips over your hat or cap can save you if you find yourself a day without wind in the midst of clouds of these very annoying critters. You will certainly not use it but in case... and that's not a huge investment.
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Before BookingYou are landing with strangers on a strange island…but soon you will become friendly with the other members of your party, as you all share the same spirit of adventure, curiosity and discovery. Sometimes -rarely- someone makes the wrong choice and picks a trip that is just not what they are looking for. On an adventure trip, you need to be open-minded, leave prejudice behind, bring a good sense of humor and that positive attitude will make all the difference. Grumpy characters, stay at home ! Everybody has their ups and downs, and oftentimes when someone becomes tedious, it might be a sign that they are struggling with some issues. It could be personal, or it could be that the highlands’ harsh nature is getting to them, maybe they’re having doubts about their physical fitness, or their new boots are giving them blisters, or perhaps they find the relative comfort of the mountain huts a tad unsettling. If you feel like you or one of the group is having difficulties, tell your guide ! Of course, adventure is not hard science, our staff makes mistakes, vehicles break down, changes in the weather can be extreme… however, should you feel that there is something we are just not doing right, please do not let it linger, let us know right there and then -we’ll do our best to sort it out. Rest assured that the success of your trips is our main concern as much as yours !
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InfoChartered bus will transfer us from Egilsstaðir to the starting point of the trek and return. A local farmer is carrying all luggage in his jeep, equipment and supplies as well as tired or injured members of the group. Taxi between your hotel and Reykjavik domestic airport. Food: We pride ourselves on providing the best cuisine in the highlands! Breakfast is Scandinavian-style, with muesli, breads, jams, fish and cheese. Packed lunch, with a variety of sandwich fillings, from smoked meats and fish to local cheeses and salads. Dinners involve fresh, local fish and meat dishes, with pasta, rice or potatoes, fresh vegetables and salad. Vegetarians and those with food allergies can be fully catered for with a range of tasty options. It is essential that you inform our office of any special food requirements at the time of booking! For usability, but no obligation, you can bring with you a little speciality of your home country to share with your companions as well as a flask of some thing for a short drink in the middle of nowhere. Accommodation: 3 nights in huts and 2 nights in a nice guesthouse with a spa. Trip preparation and notes: This is an assisted hut-to-hut trekking. The walking level is from moderate to strenuous. You will only carry in a light day-pack what you need for the day. This should present no serious difficulty for persons with at least some mountain walking experience, plus a good level of personal fitness. An experienced Icelandic guide leads the trek. The group is expected to assist with all aspects of making and breaking camp, including meal preparation. Once in the mountains, each group becomes an independent entity. The camaraderie, teamwork and friendships forged, add much to the richness of each person’s experience. This trek passes through some areas of complete wilderness. Some of the walking is partly off-track, with terrain conditions constantly changing, with underfoot conditions constantly changing. Therefore, sturdy, well worn-in hiking boots are a must. Most days involve river crossings, so it is essential that all trekkers carry suitable footwear to change into. See our kit list for more information. We trek for 6-7 hours per day, on average, but this may be longer, depending on weather conditions and group speed. Maximum altitude doesn’t rise more than 1000m. Elevation change for most days should be no more than 300m.