happy eats healthy

Returning To Yourself: A 4-Week Integration Series. 1-hour on Saturdays
2026-04-04 08:30 - 2026-04-25 09:30 (America/Chicago)
Have you been on retreat with us and want to return to that blissful, nourished, transformed place you feel after a retreat?
Perhaps you’ve never been on a retreat and wondered what they are like?
Join our 1-hour, weekly retreat to start your weekend.

*4 Saturday’s in April ~ 8:30-9:30am, cdt

Jennifer Goodman and I have put together a 4-week series to give you a little taste of what you experience on our Yoga, Nutrition, and Nature Retreats.
4 Saturdays in April
Our retreats work because they support the whole system at once: movement, nourishment, nervous system regulation, and connection. Over the next four weeks, we’ll recreate those layers in small ways you can bring into your everyday life.

Returning to Yourself: A 4-Week Integration Series
One of the most common things we hear from retreat guests is how incredible they feel while they are away, yet how quickly everyday life pulls them out of those rhythms.
Sample a retreat at home
This four-week series is designed to help you revisit the retreat experience and integrate simple practices into real life.
Each Saturday morning, we’ll gather on Zoom for 60 minutes.

A gentle 30-minute breath and yoga practice with Jennifer
A short culinary and functional wellness session with Monique.

We’ll explore simple recipes and functional wellness practices that support energy, digestion, nervous system balance, and everyday vitality.

Each week focuses on a different dimension of wellbeing:
Week 1: Energetic Body
Reconnect with your body’s energetic rhythms through breath, gentle movement, and simple morning nourishment practices that help regulate the nervous system and set the tone for a calm, balanced day.
Week 2: Wisdom / Physiological Body
Explore the body’s innate intelligence, how digestion, hormones, and metabolism respond to daily habits, and how small shifts in food and lifestyle can support resilience and balance.
Week 3: Physical Body
Focus on practical nourishment, the foods, nutrients, and culinary techniques that support strength, stable energy, and sustainable wellbeing.
Week 4: Bliss
Celebrate the state of ease that emerges when the body is supported and the nervous system is regulated, exploring how pleasure, connection, and deeply satisfying food are essential ingredients for long-term wellness.

Each session includes:
• 30-minute breath and yoga practice
• 15-minute culinary wellness lesson + recipe
• 15-minute live Q&A

Think of it as a small weekly retreat to start your weekend.
*4 Saturday’s in April ~ 8:30-9:30am, cdt
$95 for the full 4-week series
Register ASAP!
**Sessions will be recorded in case you can’t make it live

Embracing Transitions, An Island Retreat for Women: St Croix, US Virgin Islands: April 30 - May 3, 2026
2026-04-30 15:00 - 2026-05-03 12:00
Transform Your Story in St. Croix
Stacey and I are weaving something really powerful.
Menopause (Pre & Post) Retreat
This retreat is for every woman who feels called to pause, reset, and reimagine the way she relates to her body, her health, and her story.
This isn’t just a retreat, it’s a rebirth. Together with ELDOA Practitioner & Movement Specialist Stacey Stone and Functional Wellness Coach, Chef and Reiki Master Teacher Monique Costello, you’ll step into a nourishing space designed to help you uncover and release the narratives that keep you stressed, sick, or stuck, so you can create a new one rooted in strength, wisdom, and ease.
Life is full of transitions, whether it’s hormones shifting, responsibilities changing, or simply feeling the pull to slow down and reconnect. Instead of resisting, we’ll learn to embrace these natural cycles as invitations. Your body is not broken. It’s communicating. It’s wise. It’s strong.

At the heart of this retreat is a recognition: transitions are seen as transformation. Perimenopause, menopause, and post menopause, aging, and life’s transitions are not signs of weakness; they are invitations to embrace the body’s wisdom, resilience, and deep well of confidence.
Through a unique flow of guided conversations, ELDOA and somatic movement, journaling, and creative practices, you’ll:

Explore the narratives that shape your health and energy

Learn to hear your body’s symptoms as communication, not punishment

Rewrite your story from one of fear and resistance to one of strength and grace

Reconnect with your body’s innate wisdom through daily ELDOA, functional movement, and nourishing cuisine

Deepen your practice with meditation under the stars, ocean breezes, and the healing beauty of St. Croix

Menopause retreat meals

As you discover how symptoms can become guideposts, you’ll walk away listening more deeply to what your body is telling you. explore ways to release the stories that keep you in old patterns. Together we’ll build confidence in your body’s strength and wisdom.
This retreat is about changing the language around aging, change, health, and menopause, shifting from fear and frustration to empowerment, renewal, and freedom.
🌙 Imagine leaving with a new story, one that celebrates who you are, honors what you’ve been through, and embraces where you’re going.

Sample Itinerary:
Each day is designed to flow gently, giving you time to connect, restore, and embrace your body’s wisdom.
Mornings
☀️ Wake up to the sound of the ocean and begin with a grounding morning meditation
💫 Flow into ELDOA movement practice to strengthen, release, and align the body
🥥 Enjoy a nourishing plant-based breakfast crafted with fresh, local ingredients
Afternoons
Gather for transformational workshops exploring the stories that shape our health and energy
Move seamlessly into somatic practices, journaling, or art to help shift old narratives into new ones
Free time to swim, rest by the pool, or explore the island at your own pace
Evenings
Share in a vibrant, seasonal community dinner
Wind down with practices to soothe the nervous system:
-Guided meditation under the stars
-Yoga Nidra for deep rest
REGISTER NOW! April 30 – May 3, 2026
Retreat Pricing
Local Rate, No Lodging Included$1,430 per person
Overnight Accommodations
All rooms include a private ensuite bathroom.
Private Room$2,000 per person
Double Occupancy$1,900 per personRegister two guests together and receive $100 off per person.
Triple Occupancy$1,750 per personRegister three guests together and receive $100 off per person.
Room Details
Only two rooms include air conditioning; these are available on a first-come, first-served basis.All remaining rooms offer fans, natural airflow with ocean breezes with mosquito netting around the beds.
Suggested Tip for Featherleaf staff: $90
Space is intentionally limited to preserve an intimate, restorative experience.
REACH OUT IN THE MEANTIME TO EXPRESS YOUR INTEREST, TALK DIRECTLY WITH STACEY/MONIQUE, AND BE FIRST ON THE LIST TO CHOOSE YOUR ROOM!: EMAIL: monique@happyeatshealthy.com
Change your story retreat
St Croix retreat for women
self careretreat

Zion Yoga, Nutrition and Nature Retreat: Springdale, Utah
2026-10-29 16:00 - 2026-11-02 11:00
Yoga, Nutrition & Nature Retreat
Springdale, Utah, just outside Zion National Park
October 29 – November 2, 2026
Reconnect. Restore. Realign.Join us for a transformative 5-day, 4-night retreat nestled just outside Zion National Park, where breathtaking red rock landscapes meet deeply nourishing wellness practices.
This is your invitation to step away from the noise of daily life and immerse yourself in movement, nature, and intentional nourishment.
✨ Daily yoga + movement✨ Nourishing, chef-prepared meals✨ Guided hikes in stunning desert landscapes✨ Space to reset your body, mind, and energy
Email me to get registered: Monique@happyeatshealthy.com

The Experience
This retreat is designed to help you feel like yourself again.
Over five days, we blend:

Grounding yoga and mindful movement
Functional nutrition and deeply nourishing meals
Time in nature to reset your nervous system
Meaningful connection, with yourself and others

Each day flows with intention, balancing activity and spaciousness, so you leave feeling restored, not depleted.
Yoga retreat in Zion

Why Zion?
Set just outside Zion National Park, Springdale offers a rare combination of awe-inspiring
landscapes and peaceful desert energy.
Towering red cliffs, expansive skies, and quiet canyon trails create the perfect backdrop for:

Reflection
Nervous system regulation
Deep reconnection to nature

Nature isn’t just the setting; it’s part of the healing.

Section: What’s Included
✔️ 4 nights accommodations✔️ Daily yoga + movement sessions✔️ Guided hikes and nature immersion✔️ All meals, thoughtfully prepared with a functional nutrition focus✔️ Cooking demonstrations + nutrition education✔️ Massage and/or Reiki sessions✔️ Plenty of free time to rest, explore, or simply be

Retreat to Zion

A Sample Day
Our days are structured, but never rigid.
Thursday

4 pm check-in
dinner- welcome circle- sound healing +reiki

Friday-Monday
picnic in Utah

morning meditation
break the fast
8:30-10am yoga
11 am brunch
free time/ hike
snack
free time
5:30 pm gentle yoga/sunset meditation/fire ceremony/kirtan
7 pm dinner- quiet time

Monday

8-9 am yoga
9:00 breakfast
11 am check out

*Free Time includes optional hiking in the Red Rocks, shopping in town, bathing in the creek, cooking demos, hot tub, swimming pool.

The Food
retreat food
Food is a central part of this experience.
Each meal is:

Anti-inflammatory
Blood sugar balancing
Seasonal and deeply satisfying

You’ll experience how food can:

Support hormones and energy
Reduce inflammation
Feel indulgent and nourishing

Plus, you’ll leave with practical tools to recreate this at home.

Who This Is For
yoga retreats
This retreat is perfect for you if you’re:

Craving a reset, physically and emotionally
Ready to reconnect with your body
Interested in nutrition that actually feels good to live
Feeling the effects of stress, burnout, or transition
Wanting both structure and space

No prior yoga experience required.

Section: Accommodations
We’ll be staying in a beautiful retreat property in Springdale, Utah, designed for comfort, connection, and restoration.
Expect:

Thoughtfully designed shared or private spaces
Stunning desert views
Cozy gathering areas
Easy access to hiking trails and nature
Your Retreat Leaders

Your Guides
Monique CostelloWellness Specialist, Coach, Chef and Movement Guide
Jennifer Goodman
Former Ballet Dancer turned Yogi

Accomodations

# of beds in room
Rooms

1 bed

Master King
Master King w/ private bath – solo

Booked

Master King
Master King room w/ private bath- double…. pp

1 bed

Master Queen
Master Queen w/ private bath – solo
$2,600

Master Queen
Master Queen w/ private bath – double .. pp
$2,400

4 beds
Bdrm 2
Two Full Bunk Beds, shared bath – 2-4 people
$2,400

3 beds
Bdrm 3
1 Queen bed & 1 bunk bed Full over Queen, shared bath – 2-3 people
$2,400

1 bed

Bdrm 5
1 Queen shared bath -solo…
$2,500

Bdrm 5
1 Queen shared bath – double pp
$2,300

4 beds
Bdrm 6
1 Full Bunk & 1 Full over Queen Bunk, shared bath- 2-4 people
$2,400

**A separate private condo is available if you are seeking more privacy (great for couples or groups.) Inquire if interested in this option.

$500 depost holds your spot. Deposits are n0n-refundable.
Reserve Your Spot! Email monique@happyeatshealthy.com

Getting There
Fly into:

St. George Regional Airport (SGU), about 1 hour away

Take a shuttle to Springdale

Las Vegas (LAS), about 2.5 hours away

Take a shuttle to St. George
Rent a car- it’s a beautiful drive!

Testimonials

The Zion retreat exceeded all expectations. Jennifer and Monique are extraordinary hosts who pay attention to every detail, coordinating a deep connection to mind and body. I definitely have a “before” and “after” feel. I returned home with a sense of well-being and tools to keep me going. I am grateful for the opportunity to meet and connect with an incredible group of people. The experience was spectacularly joyous. I would recommend to anyone looking for an experience to relax, reset, and recharge.
~Lisa
Reserve Your Spot! Email monique@happyeatshealthy.com

Your Wellness Journey: A Transformational Retreat in Thailand
2027-02-13 14:00 - 2027-02-20 11:00 | Koh, Samui, Thailand, Thailand
Koh Samui, Thailand
February 13th – 20th, 2027
✨8 Days, 7 Nights in Paradise with Yoga, Nutrition and Nature Retreats!✨
Escape the routine of everyday life, revel in breathtaking landscapes and discover the vibrant culture of Thailand while on a Yoga Retreat In Koh Samui.
Nestled into a rocky cliff overlooking the blue waters of the Gulf of Thailand, our Yoga, Nutrition and Nature Yoga Retreat is a glorious setting to slip away, unplug from the modern world and connect with nature.
Our unique combination of offerings, including yoga, movement, nutrition and functional medicine, supports your wellness journey and lays the groundwork for transformation.
It’s a once-in-a-lifetime adventure!
Location: Koh Samui

✨Imagine waking up to the soothing sounds of nature, surrounded by lush greenery and the calming rhythm of the ocean breeze.
The exotic island of Koh Samui is studded with lush jungles, secret beaches, waterfalls, Buddhist temples, fishing villages, street markets, and breathtaking landscapes.
The most convenient way to get to Koh Samui is by plane. Bangkok Airways flies from Bangkok several times per day; the flight time is just over an hour.
Movement: What to Expect

✨During Your Wellness Journey in Thailand, you’ll immerse yourself in a journey of deep relaxation, endurance and rejuvenation.
Morning yoga classes with Jennifer Goodman will transform your yoga practice. As a former ballet dancer, Jennifer brings her dance passion into every class with a challenging, creative and fluid approach that focuses on flexibility, strength, balance, and moving with the breath. Every class is unique as she combines a wide variety of techniques to challenge the mind and body and create a balanced and transformational experience within.
Afternoon sessions with Monique Costello are like a master class in functional wellness with a focus on maintaining and improving your ability to function well in all aspects of life (physical, mental, social, spiritual and gut health.) Expect a combination of deep stretching, somatic and Thai chi movements woven with microbiome exploration and centering exercises, all focused on nervous system downregulation.
This is more than a retreat—it’s an escape to a sanctuary where you can reconnect with your true self, recharge your spirit, and find harmony in both mind and body.

Nourish

✨You’ll indulge in nutrient-rich meals and snacks designed to nourish your body from within.
Stunningly delicious, fresh and wholesome meal buffets boast a plethora of choices, such as tropical fruit, homemade breads, and gorgeous spreads of Thai, Middle Eastern, Italian and Asian fare.
Meals are primarily plant-based; made-to-order eggs are available in the morning and seafood options are on the dinner menus. An on-site cafe is available for additional food.

What’s Included

Accommodations: 7 nights, 8 days lodging in comfortable, modern rooms.
Daily Yoga: 90-minute morning strength-increasing, mind-centering yoga w/ Jennifer.
Daily Functional Masterclass: Afternoon Masterclass with Monique, incorporating fascial movement, nutrition and functional medicine.
Gourmet, Healthy Meals: Two delicious & abundant buffets + a snack daily.
Full Access: Full access to all facilities: WIFI, Infinity Pool, Spa, Yoga Salas, Life Cafe, Sky Gym, Meditation Cliff Rocks and Secret Beach.
Materials & Props: Classes, workshops, mats, props and towels are provided.

What’s Not Included

Airfare and transfers
Massage
Additional Excursions
Pre/Post accommodations
Alcohol
Tips for staff/retreat hosts

Accommodations

Prana Cabana & Prana Cabana Plus rooms

-The private beach is just steps away.
-Enjoy this room as a single traveler or great for couples.

-Ocean view

-Terrace or balcony
-Rooms are a minimum queen bed; 2 twin-bed rooms are available
-Difference between Prana Cabana and Prana Cabana Plus: Prana Cabana Plus is slightly larger.
-$1,000 non-refundable deposit holds your spot.

Thailand Retreat Pricing

Prana Cabana rooms

Prana Cabana +

FAQ

Where is the retreat being held?
The Yoga, Nutrition and Nature Retreat will be held at Vikasa Retreat Resort on Koh Samui, an island in the Gulf of Thailand. It is possible to drive around the entire island in around 90 minutes, and visitors generally either travel via scooter or taxi as walking is difficult. Vikasa is located between Chaweng Noi and Lamai in a quiet area of the island. It is possible to walk from Vikasa to nearby beaches, but guests generally stay on the Vikasa premises or rent scooters or taxis for trips to nearby markets and shopping malls. The weather is generally hot year-round, with temperatures often around 30 degrees Celsius.

How do I get to the retreat?
The best way to get to Vikasa is to fly into Koh Samui International Airport (USM). There are daily flights into Koh Samui from Bangkok, Kuala Lumpur, Singapore and others. Vikasa is a 20-minute cab ride from Koh Samui International Airport (USM).

Do I need a Visa?
Although tourist visas are generally required, there is an exemption for travelers from 30 countries (Australia, UK, USA, France, Germany, Sweden and others) who wish to travel to Thailand for 30 days or less. If you are a citizen of one of these countries, you do not need to obtain a visa. Note that if you plan to stay for longer than 30 days, it is possible to obtain a short extension from the immigration office on Koh Samui at some point during your stay.

What should I pack?
Yoga clothes, tropical climate clothes and swimwear. Yoga mats and props and towels are all provided. You may want to add an excursion to your program such as a waterfall hike, in which case a pair of sneakers would also be handy. If you want to use the Sky Gym during your stay you’ll need gym clothes too.

What time is check-in / check-out?
The retreat dates start on your check-in and check-out dates. Check-in is available from 2pm. On the first day there is a group welcome circle, dinner and a yoga nidra session. On the final day, you will enjoy a morning class and brunch and check out is at 12 noon.
You are welcome to book additional nights before or after the official retreat dates. Simply contact us to enquire about pricing and availability. Many guests like to arrive a few days early to acclimatise, especially after a long journey.

Is this for all levels?
YES! The Yoga, Nutrition and Nature Retreat in Thailand is open to all levels. Jennifer and Monique will work alongside you to help you take your practice to the next level no matter where you are on your journey. Both beginners and advanced practitioners will gain an enormous amount from this experience.

Will I be hungry?
NO. Food prepared and served at the on-site restaurant, the Vikasa Life Café, is both healthy and delicious. It’s also a hub for the community at the retreat and a great meeting place. Vikasa serves wholesome health-conscious meals in buffet style. Kickstart your day to an amazing brunch: freshly squeezed juice, tea and coffee, eggs sunny side, a vegetable omelet, wholegrain toasts, oatmeal/ muesli with yoghurt, or chia seeds pudding, superfoods, veggies with specialty in-house organic dips, vegetarian sandwiches or pancakes, and of course a variety of fresh-cut tropical fruits. Dinner includes a hot soup, typical local dishes with tofu, brown rice, two or three vegetarian dishes, fresh salad, dahl, and always one seafood dish. For dessert, fruits and occasional delectable mango sticky rice, a true Thai specialty, is typical. Vikasa homemade signature tea is a perfect companion to your meal.

What are the spa options?
The Vikasa Bliss Spa offers a range of comforting services that will leave you feeling relaxed and refreshed. They specialize in authentic Thai massage, as well as offering Swedish and Indian styles as well, using quality organic and locally manufactured products for scrubs, facials and skin treatments.The Spa is open-air and constructed on a stunning ocean cliff-side. The signature Thai Yoga Massage emphasizes the assisted stretching that is a smaller part of most Thai massage and enhances your yoga training by increasing flexibility. Make your stay extra relaxing with a treatment at the Vikasa Bliss Spa once you arrive.

What if I have to cancel?
We have a no-refund policy, but if we have a waiting list and find someone interested in taking your place, we can exchange your retreat dates – we can’t guarantee this. No credits can be issued. For this reason, we highly encourage the purchase of trip insurance if you would like protection from unforeseen circumstances of any kind.

What is the local currency? Do I need cash?
Thai currency is the Bhat (THB). Larger businesses accept credit cards, but expect smaller vendors to only take cash. Typically, better exchange rates are once in Thailand. Conversion rates fluctuate, but roughly $100 USD = $3,360 THB.
