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solful & WELL:

A wellness retreat

Move. Nourish. Connect. Restore.


SOLFUL & WELL: APRIL 9-13, 2018

Join allison walton & Kate mccabe, yoga instructors & Holistic wellness EXPERTS, in beautiful nosara, costa rica for an immersive & luxurious wellness retreat.

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Allison is a yoga instructor and women's health specialist that resides in Richmond, Virginia. She received her 200 hour Interdisciplinary Teacher Training from Nosara Yoga Institute, with a background in comprehensive asana, pranayama, meditation and professional ethics training in the techniques, methodology and philosophy of vinyasa. Her practice and teachings have taken her from coast to coast, both nationally and internationally, including New York, Costa Rica, Hawaii and Virginia; all of which have uniquely influenced her style and desire to share yoga as a form of self-expression and self-care for all bodies of all levels, all over.

She believes that combining physical movement with deep nourishment through proper diet and lifestyle practices creates the foundation for optimal health and well-being. Her healing journey in navigating hormone-related health issues has awakened her to a more conscious lifestyle, believing that women have the power to heal themselves from within.

ABOUT KATE | solful health

Kate has an extensive background within the fields of psychology + nutrition, as well as a 200-hour certification in yoga and meditation. Her formal education + trainings, combined with years of deep self-study, have led Kate on a path of sharing tools + practices for a more balanced, holistic, and mind-body approach to wellness. She has studied at length the connection between how we eat, how we move, and how we live with the way we feel on an emotional, cognitive, mental, and energetic level. 

Kate currently splits her time between Palm Beach, FL and New York City, where she teaches yoga, hosts events, creates (and eats) delicious meals, and corresponds on all things wellness and food related. 

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Retreat attendees will rest & restore at Nalu Nosara luxury villas, a gorgeous haven in the heart of Nosara. Each villa has its own private saltwater pool, outdoor shower, fully-equipped kitchen (including Ninja blenders & a full-size refrigerator), hammocks to lounge in and plenty of space to breathe and rest easy. Our private sanctuary is just steps away from Playa Guiones, the local beach that's highly acclaimed for its breathtaking sunsets and consistent year-round waves that surfers travel miles to witness. Daily yoga will take place at Nalu's state-of-the-art fitness studio, surrounded by naturally abundant, lush nature and sweet jungle breezes. 

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Daily workshops will allow all attendees to deepen their understanding of wellbeing while having the opportunity to create their own self-care products to enjoy throughout the week and then take home with them as a way to extend the wellness experience. 

Herbal Elixirs & Infusions with Adriana Ayales of Anima Mundi Herbals

Skincare Rituals & Custom Face Mask Blending

Simple Aphrodisiacs & Raw Cacao Indulgences

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daily movement & asana

Twice daily practices will be co-led by Allison & Kate, combining various elements of power vinyasa, vin/yin, restorative, pranayama and meditation to activate and restore the body on a deeply cellular level. Holistic spa-like treatments will be uniquely woven in to further assist the body's natural detoxification process while rejuvenating and restoring our precious outerlayer.

Allison's style is known to be creative, playful, expressive, intuitive, empowering and highly feminine, with elements of meditation woven in. Paired with Kate's style, known to be XXX, this duo will offer daily practices that consist of dynamic sequencing and techniques that promote physical and emotional balance and healing from within.



Your hosts care deeply about proper nourishment and want to ensure that you are flooded with essential vitamins and minerals to help keep you moving and grooving optimally while on retreat. As such, we'll be working closely with a holistically-minded local chef  to compile an exceptional plant-forward menu using local, organic and seasonal ingredients. With Allison & Kate's combined knowledge and experience in integrative nutrition, attendees can expect a highly creative menu that's both flavorful and functional. Thanks to loving support from Anima Mundi Herbals, menu curations will be infused with selective herbs and plant medicine to deeply nourish the body from the inside out. Light & hydrating breakfasts will be provided daily, while evenings will wind down with communal, family-style meals over mindful conversation. 

sample family-style dinner menu


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Each attendee's retreat experience will include a uniquely individualized and private full body massage, incorporating the highly coveted Petals + Greens Illuminating Skin Salve by M.Parke Rituals. These products have been selectively and exclusively chosen due to their deeply nourishing, hydrating, soothing and healing properties.

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herbal tonic & elixir bar

A daily herbal tonic & elixir bar and light, nourishing bites will be available to all retreat attendees during the afternoon hours to replenish, rehydrate and restore as needed. All private villas will also be well stocked with high vibe adaptogenic pantry staples to experiment with and indulge as you wish.

sample daily wellness regime

7-8:30 AM | Power Vinyasa & Spa Savasana 

9-10 AM | Morning Nourishment & Smoothies  @ The Harmony Juice Bar

10 AM-1 PM | Afternoon Restore (Lounge, Beach, Individual Massage, Lunch, Etc)

1-2 PM | Wellness Workshop (Herbal Rituals & Infusions with Adriana of Anima Mundi Herbals)

2-4 PM | Herbal Tonic & Elixir Bar

5:30-6:30 PM | Evening Candlelight Restorative & Meditation

7-9 PM | Communal Family-Style Dinner

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pura vida & We'll see you in April.

Loving thanks & gratitude to our wonderful supporting partners:

Anima Mundi Herbals

Bodha Modern Wellness

Boketto Wellness

H  Is For Love

M. Parke Rituals


Urban Moonshine