2024 ‘BOUNCY LIFT AND LEAN’ AUTUMN RETREAT ‘- with Gemma Cooke

We are thrilled to welcome back Gemma Cooke from www.thebouncefitmethod.com to sculpt, energise, inspire and ignite our passion for all things fitness!! 

This ‘Bouncy Lift and Lean Retreat‘ features STUNNING GUIDED HIKES across Exmoor, Fun and upbeat FITNESS SESSIONS including MINI-REBOUNDING, FITNESS PILATES, RESISTANCE BAND WORK-OUTS, expert-lead COLD WATER IMMERSION in beautiful, wild SWIM SPOTS, NUTRITION TALKS, and a sensational HEALTHY MENU showcasing the BEST LOCAL DEVON PRODUCE.

This revitalising fitness break takes place over a long weekend at a Luxury ensuite Guesthouse in the picturesque village of Lynton. Lynton is nestled within the majestic Exmoor National Park, surrounded by the breath-taking beauty of the North Devon Coast.

THE PROGRAMME

NATURE, MOVEMENT and FOOD is what Sust! Health Retreats does best! Following the Sust ‘Fit, Flow, Fuel‘ formula, the daily programme includes guided hikes, fun and funky fitness classes such as mini-rebounding, resistance training, fitness Pilates, vinyasa flow yoga, restorative yoga, cold water immersion, nutrition talks and an exceptionally delicious and healthy menu.

SAVE THE DATE!

This retreat will take place in Lynton (North Devon) from Friday 20TH SEPTEMBER to Monday 23RD SEPTEMBER

WHAT TO EXPECT…..

HIKING

There is a reason why the North Devon Coast is renown as a hikers paradise! The wild beauty of Exmoor National park is unparalleled and the panoramic vistas along the rugged coastal trails are nothing short of breath-taking.

We have two spectacular guided hikes in store for you over the weekend that will be sure to energise and invigorate your body and mind.

There is a shorter and a longer hike option to cater for different fitness levels. Hikes will typically be 3-4 hours long (they are worth it!) and between 4-8 miles long depending on the option you choose. 

MINI-REBOUNDING!

Experience the euphoric buzz that mini-rebounding evokes and give your heart, muscles, bones, and lymphatic system an unforgettable and effective work-out! Mini-rebounding was originally developed for astronauts and is recognised by NASA to be a safer and more effective aerobic work-out than running.

Both Gemma and Natalie are qualified rebounder instructors and are passionate at delivering fun, choreographed classes to music that are sure to get you laughing, singing, sweating and jumping for joy!

RESISTANCE TRAINING

Get those muscles pumping with some short, punchy resistance band workouts!

Weight-bearing exercise is important for muscle and bone development, and resistance band training is a FUN and EFFECTIVE way to build mean body mass and boost your metabolism for the rest of the day.

FITNESS PILATES

Pilates is low-impact exercise regimen that promotes core strength, improved posture, muscle development, flexibility and increased range of motion in the joints. Both Gemma and Natalie are qualified Pilates instructors and enjoy incorporating the Pilates principles of core-strength, proper alignment, and mind-body connection into their fitness-focused classes.

YOGA

Whether you are a seasoned yogi or just beginning your yoga journey, allow Natalie guide you through a fusion of dynamic and restorative yoga over the course of the weekend to strengthen, stretch, mobilise and restore your body and mind.

The morning flow yoga will be sure to awaken the muscles, ignite your core, and cultivate a sense of grounding and balance. The evening restorative yoga will gently calm the mind, soothe the body, and bring a profound sense of serenity and peace.

COLD WATER IMMERSION

Cold water immersion in secret swim spots along the North Devon Coast will take your breath away (in the best possible way). Nature is at the heart of the Sust! experience so if you are a lover of rivers and the sea, and you are open-minded about trying cold water immersion, then this weekend provides a brilliant opportunity for beginners and seasoned cold dippers alike, to reap the many benefits of this practice in a supportive and safe environment. Be warned….you might become addicted!!

GEMMA

Gemma is a Bristol-based fitness instructor and the founder of ‘The Bounce Fit Method’, a popular online fitness platform through which she delivers an extensive weekly timetable of online fitness classes inspired by her passion for mini-trampolining. Gemma has a huge wealth of experience in the fitness industry and has worked in the health retreat industry for over a decade as a personal trainer and also as a group instructor delivering a wide range of classes including strength training, aerobics, spinning, rebounding, circuits, and fitness pilates.

In addition to collaborating with Sust!, Gemma runs her own retreats in Morocco and Norfolk. Both Gemma and Natalie are extremely passionate about inspiring people and facilitating positive change in a retreat environment. In this retreat they will be sharing their combined passion for fitness and nutrition in this action-packed, fitness event. They will be offering valuable practical tips and guidance for anyone striving to lose fat and gain lean mass, especially over the age of 40.

NATALIE

Natalie is a yoga, pilates, and fitness instructor based in North Devon and the owner and founder of Sust! Health Retreats. She has enjoyed an extensive career in the health retreat industry both as a teacher and manager and she is dedicated to motivate, inspire, and educate people through unique and exceptional health retreat programmes based within Exmoor National Park.

Natalie will be hosting this event alongside Gemma and can’t wait to share her passion for yoga, rebounding, strength-training, nutrition, hiking and cold water therapy during this exciting event 😉

LESLEY

Lesley is a qualified cold water therapist and educator. Her passion for cold water dipping has lead her to research deeply into the topic and she enjoys sharing this knowledge and personally coaching small groups in and around Exmoor National Park at her favourite wild swim spots. Lesley is also a Nordic Walking instructor, Massage Therapist, Personal Trainer, and Group Fitness teacher.

FOOD!!

Get ready for an incredible culinary experience featuring nutrient-dense dishes crafted from locally sourced Devon ingredients. The Sust! menu takes pride in offering high-quality protein to help regulate blood sugar levels and support muscle development. Our commitment to providing a nutrient-rich menu produced from UK farms means that seafood, meat, eggs, and dairy are generously incorporated into most of our dishes, alongside plentiful seasonal vegetables exploding in colour and fibre.

At Sust! we seamlessly blend the timeless wisdom of traditional cooking techniques with the contemporary trends of modern healthy cuisine. This is why you will enjoy classic foods like broths and stews, alongside refreshing vegetable juices, vibrant smoothies bursting with nutrients, and guilt-free dessert creations.

In the Sust! kitchen, our dedicated team works tirelessly in preparation for your retreat. They laboriously simmer bone broths, slow-cook hearty stews and soups, dehydrate nuts, seeds, and crackers, and carefully select the finest produce from UK farms, all of which form the core of the SUST! food philosophy.

For those who prefer plant-based options, rest assured that our meals burst with vibrant plant-based ingredients, and our vegetarian and vegan menu is just as satisfying and delicious.

Natalie will share her passion for nutrition through several informative talks and practical demonstrations, ensuring that simple, take-home tips and knowledge can be implemented right away at home.

ENSUITE LUXURY GUEST HOUSE- WOODLANDS

Nestled in the exquisite West Lyn Valley in Exmoor, Woodlands is a luxurious boutique guesthouse that offers a perfect retreat. Originally built in 1882 for a prosperous London gentleman and his family, this charming detached Victorian property has a fascinating history, having been owned by the Church, served as a private school for evacuees during World War II, and operated as a hotel in the 1960s.

The property holds a 4.5-star rating and features five luxury ensuite rooms. Its strategic location provides easy access to prominent attractions like the Valley of Rocks, Watersmeet, the South West Coast Path, Lee Bay, Woody Bay, and The Two Moors Way. The quaint village of Lynton is a 10-minute stroll away along a pleasant, wooded track. 

If you appreciate tranquillity, the melody of birdsong, the murmur of a woodland river, and captivating valley views, Woodlands Guesthouse will appeal to you. 

For allocated down time, there is a comfortable and cosy lounge, upstairs ‘snug’ area, an onsite hot tub and Infra-red sauna, making Woodlands the perfect place to RETREAT YOURSELF 😉 

TRAVEL

Travel direct in your own car and park in the onsite carpark. If you prefer to take the train, Lynton is a 40 minute taxi ride from Barnstaple Station, or 75 minute taxi ride from Tiverton Parkway. We do our best to connect guests travelling by train to facilitate taxi-sharing.

INCLUDED IN YOUR HOLIDAY

• 3 nights’ luxury ensuite Guesthouse accommodation at Woodlands Guesthouse or nearby Lynbridge House Apartment
• 3 x 6-9 mile guided hikes in Exmoor National Park (short options available)
• 2 x three-course meals a day using high quality, ethically sourced produce from trusted suppliers.
• Hiking snacks, fruit, tea station and coffee pod machine
• Daily resistance training with the mini-bands
• Daily Fitness Pilates Classes
• Daily mini rebounding classes
• Daily yoga flow and restorative yoga classes
• Nutrition talk with Natalie
• Cold Dipping Immersion talk and 1 x practical session per day in the river or sea.

EXAMPLE DAILY PROGRAMME

• 8-8.30am Rebounding
• 8.30-9.15 Resistance Bands or Fitness Pilates
• 9.15-10am: Yoga flow
• 10.30: Breakfast
• 11.15-12.15: Nutrition talk/ demo
• 12.30-4pm: Hike and wild swim.
• 5pm: Dinner
• 7-8.00pm Restorative yoga and relaxation

The retreat begins on Friday 20TH SEPTEMBER at 3pm (arrivals from 2pm) and will kick off straight away! The programme runs until 11am on Monday 23RD SEPTEMBER

ROOM COSTS

WOODLANDS GUESTHOUSE- LUXURY ROOM

The Luxury rooms are spacious double en-suite rooms with King size beds that can be configured as twins. They each have spacious ensuite bathrooms, and beautiful views over Lynton and Exmoor. 

• TWIN or DOUBLE SHARE £620 per person 
• SINGLE OCCUPANCY £1140 
• Perfect for friends or couples 
• ***2 ROOMS LEFT ***

WOODLANDS GUESTHOUSE- SMALL DOUBLE ROOM

This cosy room has an ensuite shower room and a comfortable double bed. It is best taken as single occupancy, but is also suitable for a couple on a budget. 

• SINGLE OCCUPANCY £795 
• DOUBLE SHARE £445
• Perfect for someone wishing to have a room to themselves or a couple 
• ***AVAILABLE ***

WOODLANDS -STANDARD TWIN ROOM

Beautifully appointed twin room with comfortable twin beds and en-suite shower room. 

• TWIN SHARE £595 per person 
• SINGLE OCCUPANCY £1040
• **ONE ROOM AVAILABLE**

KING SUITE ROOM- LYNBRIDGE APARTMENT

Lynbridge House is an elegant and roomy apartment, conveniently located a brief stroll from Woodlands Guesthouse, and boasts stunning views of the Lyn Valley. This comfortable double bedroom has a spacious en-suite and a luxurious king-size bed.

Perfect for people wishing to have a room to themselves or for friends who do not mind sharing a bed.

• SINGLE OCCUPANCY £895
• DOUBLE SHARE £525pp
• ***AVAILABLE***

STANDARD TWIN- LYNBRIDGE APARTMENT

Lynbridge House is an elegant and roomy apartment, conveniently located a brief stroll from Woodlands Guesthouse, and boasts stunning views of the Lyn Valley. 

This comfortable twin bedroom features two high quality single beds and has sole use of a large, contemporary bathroom with a bath and shower over.

Perfect for friends wanting to share a room.

• TWIN SHARE £595pp
• SINGLE OCCUPANCY £1040 
• **AVAILABLE**

JOIN US!!

This weekend retreat caters for ALL fitness and yoga levels, and equally beneficial for men and women.

Get ready to JUMP into Winter and join us in North Devon for this exhilarating ‘Bouncy, Lift and Lean’ retreat! Secure your spot on This Ultimate Autumn Reset that will leave you motivated, inspired, boosted and buzzing!!!