happy eats healthy

Costa Rica! Yoga Nutrition and Nature Retreat
2024-01-27 - 2024-02-03
Jan 27-Feb 3, 2024
The healing powers exert themselves almost instantly – daily stresses dissipate as you walk the tropical gardens, do yoga next to the pool, play in the surf on the beaches of Guiones, nosh on fresh fruit or simply stargaze and enjoy the soothing sounds of the jungle.
Join Jennifer Goodman, former Joffrey Ballet Dancer, and Monique Costello, Functional Medicine Wellness Chef & Coach, on a transformational retreat in Nosara, Costa Rica.

Recharge in Paradise!
Experience a week of movement, mindfulness and glorious nutrition. You’ll have the space to focus on what’s most important – you.
Our relaxed approach offers everything you need to recharge, with carefully designed activities and hours of free time each day.
From movement classes on the beach, yoga under the palazzo, to watching turtles hatch, this retreat is your ultimate get away.
Everything is completely optional plus we’ve worked in plenty of free time to just be, do or explore.

Our Private Villa: JADE
Our private villa is set just inside the jungle off the beach. Limited spots are available, you don’t want to miss this one!
Jade is a luxury boutique villa thoughtfully integrated into the surrounding jungle and a five-minute walk from the beach.
Surrounding the pool and garden are seven private bungalows, each with its own entrance, bathroom, and A/C.
Jade is within walking distance of incredible restaurants, coffee, surf, boutique designer shops, yoga classes, various unique jungle-style gyms, a market, and more.

Costa Rica Yoga, Nutrition and Nature Retreat Gallery
Look how gorgeous!

Nosara, Costa Rica Yoga Retreat

Yoga Nutrition Retreat in Costa Rica

FAQ’s

How do I book my retreat?
Take a look at the available rooms. Contact Jennifer or Monique to place a non refundable deposit. As part of our booking process, we take the time to have a conversation with each prospective guest. It’s a zero-pressure call to answer your questions and get to know each other.

Deposits
A $500 non-refundable deposit is required to reserve your spot. Final payments are due 30 days prior to the start of the retreat.

What do I need to enter Costa Rica
A return flight ticket is needed when entering Costa Rica. The immigration officer will ask for it upon your arrival. Visitors to Costa Rica must have a valid passport. If you’re coming from outside the US, you may need to provide proof of vaccination. You can check what’s required here.

How do I get to Nosara?
We are working on shuttle options, stay tuned. Here are the key notes: Recommended Route 1 Fly into Liberia, Costa Rica. From there, you can fly SANSA Airlines to Nosara or we can coordinate your 2.5-hour private car to Nosara. Recommended Route 2 Fly into San Jose, Costa Rica. From there, you can fly Green Airways or SANSA Airlines to Nosara or we can coordinate your 5-hour private car to Nosara.

What’s included in the price?
Seven night/Eight day stay at Jade Nosara Daily light breakfast, chef-prepared brunch, chef-prepared dinner and healthy snacks. two yoga classes per day. Onsite villa manager/concierge to coordinate anything you’d like to do. Tips for Jade Villa staff. Tips for Jennifer and Monique are customary, but not required.

How do I book my retreat?
Take a look at the available rooms. Contact Jennifer (jennifergoodman1111@gmail.com ) or Monique (monique@happyeatshealthy.com) to place a nonrefundable deposit.

Deposits
A $500 non-refundable deposit is required to reserve your spot. Final payments are due 30 days prior to the start of the retreat.
What are the days like?
The days are designed to balance space and structure, giving you the flexibility to make the trip yours while offering activities that help you connect with yourself. Everything is completely optional. You’ll find that each day follows a similar flow: 7:30-8:00 – Light breakfast. 8:30-9:45 – Morning yoga. 10-11 – Brunch at Jade. 11-4:30 – Free time. This is when you can go to the beach, walk the jungle trails, explore the town, or do any other activities like surfing, ziplining, ATVs, etc. 4:30-5:30 – Afternoon yoga. 5:30-6:30 – Watch the sunset on the beach. It’s a nightly ritual in the town with unforgettable, pure sunsets. 7:00-8:00 – Dinner at Jade. Times and activities will vary depending on the day, but this should give you a good feel for what the days are like.

What’s the food like?
Two words – delicious and healthy. Meals are created by your wellness chef. Fresh fruit and breakfast snacks are set out each morning at 7am Brunch will be laid out at 10am each day. Dinner is anticipated at 7pm. All food sensitivities can be accommodated with notice. Throughout the day, you’ll have access to healthy snacks at Jade. There are also countless restaurants in the area if you’d like more to eat during the day.Will I be hungry?Predominantly plant-based breakfast, lunch, dinner, and snacks are cooked fresh by me, your wellness chef. This isn’t meant to be a detox retreat, though every past participant has left feeling lighter and, more importantly, connected intuitively with the impact food has on their body. We don’t want anyone to go hungry so you can saunter into the kitchen anytime for a snack and, as an added bonus, you may find yourself in a private li’l cooking class.

What should I pack?
Here’s an awesome starting place for your packing list: Passport (we recommend making a paper copy and keeping it separate from your passport) Cash for any additional activities you’d like to do Workout clothes (e.g., yoga, meditation) Clothes for hanging at the villa Clothes to sleep in (rooms are air conditioned) Swimwear Sunscreen (we recommend reef-safe brands like Raw Elements) Toiletries Medications Bug spray Socks and underwear Sandals or flip flops Gym shoes you’re ok getting dirty (the streets aren’t paved) Rain jacket or poncho; November-March is dry season, but rain is still possible Refillable water bottle Sunglasses Beach towel Any reading material Small bag to bring to the beach or around town Headphones Chargers
Optional Add-Ons
Optional adds-on are those activities that are available for an additional fee.

You deserve to treat your body and mind like they are the only ones you’ve got!
Optional Add-ons:Surfing – Book a private or semi private lesson with the top surfers in Nosara. Zip Lining – The longest, most exhilarating canopy tour in the world. crisscrossing the beautiful jungle.Mountain Biking – Rent a bike and discover amazing jungle paths. Tennis — Explore the Red Clay Courts in the Jungle! Tour the Jungle on a 4-Wheeler – Rent a 4-Wheeler and ride through rivers and swim in a waterfall.Fishing — Explore the beautiful nature around Guanacaste. Let us plan your trip out for the day., Horse Back Riding — We can have the horses delivered to Jade — enjoy riding along the trails and beach.Yoga — Yoga, Pilates, sound Journeys and more! Birding/Hiking – Find solitude on one of our many nature paths.Olive Ridley and Leatherback Sea Turtles – about 10 Lunar cycles bring us early morning visits from both sea turtles as they return at the same time every year to lay eggs. About 60 days later, the baby turtles hatch and find their way to the ocean. Ask if they are laying eggs or hatching during your visit.

ACCOMODATIONS @ JADE
Relax and retreat to your own nest overlooking the amazing pool and jungle gardens.
Grand Bungalows: 5 available
A collection of one-of-a-kind spaces that feel as discreet as a private residence, each with its own style and appeal; great to share with another traveler.
Bungalows are scattered around the pool. Put on a bathing suit and have a quick jump in the pool or read your favorite novel and disappear with the sounds of the garden.
Five Grand Bungalows Available:$2,700 pp (shared room)$3,700 solo travelers

Jungle suite: 2 available
Jungle Suites are designed with an exquisite level of detail, vaulted ceilings, and spacious interiors. Each Jungle Bungalow is a standalone building with its own private entrance, bath, and A/C. These offer a little more privacy, great for couples.
Two stylish living spaces with interiors that remind you ‘home’ isn’t simply a place – it’s a feeling. Each has a private terrace blending seamlessly with the indoors and jungle gardens surrounding them. These suites can be set up as two twin beds or a king-size bed. The shower has a skylight that brings warm light into the bathroom.
These two suites live side by side in a duplex hidden behind a wall from the yoga pavilion. They are identical – just flipped around with the bedrooms on the exteriors of the building.
Two Jungle Suites Available:$2,500 pp for couples$3,700 solo travelers

Additional details coming soon, but don’t delay reserving your spot. This retreat is limited to 14 guests.
Get to know your retreat leaders or to reserve a room:
Check out Jennifer at www.tinydanceryogi.com/
Check out Monique at www.happyeatshealthy.com/

Virtual Blissful Yoga & Chocolate Cooking Class
2024-02-14 18:00 - 20:30 (America/Chicago) | virtual
This Valentine’s Day, join us for an all-encompassing “Chocolate Yoga”.
We will begin the class with a mindfulness practice while eating a piece of chocolate of your choice. Monique will guide you to focus on the taste and sensations of eating the chocolate one bite at a time. It is a common meditation technique to focus your attention on one point, object, or feeling. Chocolate meditation allows us to experience the broad spectrum of taste sensations and enjoy every bite. The combination of stress-relieving meditation and the anti-oxidant qualities of chocolate help to improve mental well-being and enhance mood.
Jennifer will then continue with a 60-minute yoga practice of gentle movement & breath, stretching, and maintaining present awareness. The class will be heart-centered & focused on embodying loving awareness.
After yoga, we adjourn to our kitchens to create a warm and sultry, savory chocolate dinner. Vegan and Gluten Free!
*Recipes & Zoom link will be sent upon registration.

Register via Eventbrite

Yoga, Nutrition and Nature in Ojai, CA
2024-04-18 16:00 - 2024-04-22 10:00 (America/Chicago)
Yoga Nutrition and Nature Retreat in Ojai, Ca

April 18-22, 2024

Join us in the serenity & spiritual energy of Ojai, in a luxurious and modern farmhouse retreat. With 10 acres of beautifully maintained orchards and greenspace amongst oak-covered hills, stunning views of the sacred Topa Topa Mountains, and a resort-style pool with a hot tub and waterfall. Just 10 minutes from Ojai village, hiking trails, and wineries.

Join Jennifer Goodman, yoga teacher & former Joffrey Ballet Dancer, and Monique Costello, Functional Medicine Wellness Chef and Coach, on a transformational retreat for your mind, body, and spirit

Experience 5 days of movement, mindfulness, nature, and glorious nutrition. You’ll have the space to focus on what’s most important – you.
Our relaxed approach offers everything you need to recharge, with carefully designed activities and hours of free time each day.
Our retreat includes:
-2 daily yoga classes with Jennifer
-Nutritional meals by professional Wellness Chef Monique
-Nutritional coaching, group and individual, by Monique
–Onsite massage therapist (additional fee)
-Reiki & Personal Coaching Sessions with Monique (additional fee)
–Optional hiking, exploring Ojai village and wineries, a trip to the ocean, and plenty of free time to cherish moments of serenity, reflection, and relaxation awakened by the spirit of Ojai.
What’s not included…
-Your airfare
-Your transportations to/from retreat (we recommend Uber, local taxi, car rental)
​

Accommodations
**Early Bird Pricing listed until January 24th, then prices increase!

Prosperity~Master Suite/Private Bathroom
1 King bed with sofabed, huge private bathroom, fireplace, views, walk in closet, patio. $ 3300 single/ $2720 shared by 2 or 3.

Rose Garden~ 3 Twin Beds/ Shared Bath
3 Twin sized beds, shared bath in the hallway. Views of the rose garden $1960 each shared by 3

Serenity~King bed + Daybed/Shared Bath
King Bed and Day bed, shared bath in hallway. View of the orchard and front yard $2020 each shared by 2 or 3

Joy~ King Bed with Daybed/Shared Bath
King Bed and Day bed, shared bathroom in hallway. View of the orchard and front yard. $2020 each shared by 2 or 3.

Gratitude ~Queen Bed/Shared Bath
Queen bed with shared bathroom in hallway. Beautiful views of Orchard. $2500 single/ $1760 each shared by 2

Beauty~ The Loft ~ 3 Daybeds/Shared Bath
The loft & gameroom, 3 daybeds with shared bath in the hallway. Reserved for retreat leaders & massage therapist

(there are 3 bathrooms in the hallway)

*$500 Non-Refundable Deposit to reserve your spot
​
Email Jennifergoodman1111@gmail.com or Monique@happyeatshealthy with questions and payment options
Get to know your retreat leaders:
Check out Jennifer at www.tinydanceryogi.com/
Check out Monique at www.happyeatshealthy.com/

Welcome Summer Rooftop Yoga & Brunch
2024-06-09 10:00 - 11:30 (America/Chicago)
Let’s celebrate summer on a garden rooftop with 60 minutes of transformative yoga led by Jennifer Goodman, followed by a deliciously nourishing and abundant brunch spread by Functional Medicine Coach and Wellness Chef Monique Costello, founder of Happy Eats Healthy.
Mingle and nosh in the shaded lounge with a 365-degree view of the city.
Happy Eats Healthy events are deliciously based on whole, clean food with a focus on anti-inflammatory ingredients. Be sure to let us know if you have a food sensitivity to accommodate for when you register.
Note: class is held on the 5th floor of a walk-up building with no elevator access.
Location: West Town, Chicago, IL (address will be shared upon registration)
BYO: mat, water bottle and bubbles (if desired)
Please arrive 10 minutes early
Payment for Rooftop Yoga and Brunch in Chicago through Eventbrite reserves your spot. Directions and information will be sent upon payment.

Rooftop Yoga & Sunset Happy Hour
2024-06-27 18:00 - 20:30 (America/Chicago)
Welcome summer on a garden rooftop for 60 minutes of transformative yoga led by Tsha Marie, followed by a deliciously nourishing and abundant mezze spread by Functional Medicine Coach and Wellness Chef Monique Costello, founder of Happy Eats Healthy.
Relax, nosh, and watch the glowing sunset across a 365-degree city view as you sip your BYOB in the outdoor lounge.
Happy Eats Healthy events are deliciously based on whole, clean food with anti-inflammatory ingredients. All food sensitivities are accommodated (with notice).
Note: class is held on the 5th floor of a walk-up building with no elevator access.
Location: West Town, Chicago, IL (address will be shared upon registration)
BYO: mat, water bottle and libations (if imbibing)
Please plan to arrive 10 minutes early
Payment through Eventbrite for Sunset Roofdeck Yoga & Happy Hour reserves your spot. Directions and information will be sent upon payment.

Postural Foam Roller Stretch + Noshes on the Roofdeck
2024-07-25 18:00 - 20:30 (America/Chicago)
Thursday, July 25, 2024; 6-8:30pm
Stephanie Davies will lead this muscle and tension-relieving Pilates-based foam-rolling stretch class that will strengthen, lengthen and open up your whole body. After you’ll mingle in the lounge while watching the sun set on the panoramic view of the city and noshing on nourishing, delicious, anti-inflammatory foods curated by Wellness Chef and Functional Medicine Coach Monique Costello.
BYO: yoga mat (we supply the foam roller)
Location: West Town, Chicago, IL (address will be shared upon registration)
Note: class is held on the 4th floor of a walk up building with no elevator access.
~2 hrs Gluten and Dairy Free options
Please plan to arrive 10 minutes early
Spots are limited this year- grab your ticket at EVENTBRITE today!
For more than 20 years, Stephanie has been treating orthopedic, neurologic and cumulative trauma injuries. In addition to her Bachelors of Science in Occupational Therapy, Stephanie is a STOTT® certified Pilates instructor, a Feldenkrais Practitioner® and a GYROTONIC® and GYROKINESIS® teacher. She is the owner of SD Rehab, Inc., a community based physical rehabilitation and alternative fitness studio in the heart of Chicago. Stephanie has a strong passion for assisting individuals of all abilities and ages to attain vital lifestyles and a sense of well-being. As a community and professional educator she has developed several specialty programs for athletes and musicians. In addition, Stephanie is always excited to expand her teachings and team up with the diverse community of holistic health practitioners.
Monique Costello is Health Educator, Functional Medicine Coach and Wellness Chef. After years of a debilitating break down of the body, chronic back pain and unexplained symptoms like low energy, restless sleep, weight gain, and dry skin, Monique found relief in the very same element that fueled her passion, food. A champion recipe developer once featured on The Food Network, Monique now works through corporate wellness programs and a one-on-one coaching. She teaches Soma Institute’s Health and Wellness certification program, is an adjunct instructor and Kendall Culinary College and hosts Healthy Travel Retreats to help people recognize that food is medicine and it can heal you from the inside. Read more about Monique’s story at happyeatshealthy.com

VIRTUAL: Deep Gravity Stretch Class- Sept 4 @ 6-7pm CT
2024-09-04 18:00 - 19:00 (America/Chicago)
It’s not easy.
You’re going to want to give up.
But if you really want to see changes in your mobility, flexibility, range of motion and pain level, it’s all about passive, long hold stretching. Long holds. 2 – 5 minutes.
Science of Stretching™ Benefits:

Relieve back, neck and shoulder pain
Learn to move like a younger version of yourself
Protect and care for your joints
Build long, strong supporting tissues
Enjoy the sports and activities you love
Feel the youthful freedom of a flexible body
Learn to palm the floor in a forward bend
Squat bum to heels without discomfort
Interlace your hands behind your back with straight arms
Sit school-style with your knees on the floor

This approach is different. There are hundreds of stretching books and mobility routines available, but most don’t work. The stretches feel great, but they don’t change your range of motion.
The Science of Stretching™ Gravity Stretch approach uses best practices from published exercise physiology research combined with time-tested protocols from yoga, dance, martial arts, and gymnastics to provide a solution that delivers predictable results.
Gravity stretch nourishes your fascia and gives the body room to move.
Join me for an introductory class via Zoom.
Wednesday’s @ 6pm CT. $15 per person.
Email me for payment and link.: monique@happyeatshealthy.com

End of Summer Rooftop Foam Roller Stretch & Happy Hour
2024-09-05 18:00 - 20:30 (America/Chicago)
Thursday, September 5th, 2024
Stephanie Davies will lead this muscle and tension-relieving Pilates-based foam-rolling stretch class that will strengthen, lengthen and open up your whole body. After you’ll mingle in the lounge while watching the sun set on the panoramic view of the city and noshing on nourishing, delicious, anti-inflammatory foods curated by Wellness Chef and Functional Medicine Coach Monique Costello.
BYO: yoga mat (we supply the foam roller)
Location: West Town, Chicago, IL (address will be shared upon registration)
Note: class is held on the 4th floor of a walk-up building with no elevator access.
~2 hrs Gluten and Dairy Free options
Please plan to arrive 10 minutes early
Spots are limited this year- grab your ticket @ EVENTBRITE today!
For more than 20 years, Stephanie has been treating orthopedic, neurologic and cumulative trauma injuries. In addition to her Bachelor of Science in Occupational Therapy, Stephanie is a STOTT® certified Pilates instructor, a Feldenkrais Practitioner® and a GYROTONIC® and GYROKINESIS® teacher. She is the owner of SD Rehab, Inc., a community-based physical rehabilitation and alternative fitness studio in the heart of Chicago. Stephanie has a strong passion for assisting individuals of all abilities and ages to attain vital lifestyles and a sense of well-being. As a community and professional educator, she has developed several specialty programs for athletes and musicians. In addition, Stephanie is always excited to expand her teachings and team up with the diverse community of holistic health practitioners.
Monique Costello is Health Educator, Functional Medicine Coach and Wellness Chef. After years of a debilitating breakdown of the body, chronic back pain and unexplained symptoms like low energy, restless sleep, weight gain, and dry skin, Monique found relief in the very same element that fueled her passion, food. A champion recipe developer once featured on The Food Network, Monique now works through corporate wellness programs and a one-on-one coaching. She teaches Soma Institute’s Health and Wellness certification program, is an adjunct instructor and Kendall Culinary College and hosts Healthy Travel Retreats to help people recognize that food is medicine and it can heal you from the inside. Read more about Monique’s story at happyeatshealthy.com

Virtual Gravity Facial Stretch Class: Monday, September 9th @ 6pm CT
2024-09-09 00:00 (America/Chicago)
It’s not easy.
You’re going to want to give up.
But if you really want to see changes in your mobility, flexibility, range of motion and pain level, it’s all about passive, long hold stretching. Long holds. 2 – 5 minutes. Deep, facial stretching.
Science of Stretching™ Benefits:

Relieve back, neck and shoulder pain
Learn to move like a younger version of yourself
Protect and care for your joints
Build long, strong supporting tissues
Enjoy the sports and activities you love
Feel the youthful freedom of a flexible body
Learn to palm the floor in a forward bend
Squat bum to heels without discomfort
Interlace your hands behind your back with straight arms
Sit school-style with your knees on the floor

This approach is different. There are hundreds of stretching books and mobility routines available, but most don’t work. The stretches feel great, but they don’t change your range of motion.
The Science of Stretching™ Gravity Stretch approach uses best practices from published exercise physiology research combined with time-tested protocols from yoga, dance, martial arts, and gymnastics to provide a solution that delivers predictable results.
Gravity stretch nourishes your fascia and gives the body room to move.
Join me for an introductory class via Zoom.
$15 per person.
Email me for payment and link.: monique@happyeatshealthy.com

Friday Night Yoga and Dinner on the Roof
2024-09-20 18:00 - 20:30 (America/Chicago)
Join Happy Eats Healthy as we partner with Jennifer Goodman, former ballet dancer, to bring you a signature yoga and dinner experience in a rooftop garden.
Let’s celebrate summer on a garden rooftop with 60 minutes of transformative yoga led by Jennifer Goodman, followed by a deliciously nourishing and abundant spread by Functional Medicine Coach and Wellness Chef Monique Costello, founder of Happy Eats Healthy.
Join Jennifer in a gentle meditative practice to open and clear the body and mind. The practice will end with a calming and healing sound bath.
Mingle and nosh in the lounge with a 365-degree view of the sun setting on the city.
Happy Eats Healthy events are deliciously based on whole, clean food with a focus on anti-inflammatory ingredients. Be sure to let us know if you have a food sensitivity to accommodate for when you register.

Note: class is held on the 5th floor of a walk-up building with no elevator access.
Location: West Town, Chicago, IL (address will be shared upon registration)
BYO: mat, water bottle and bubbles (if desired)
Please arrive 10 minutes early
Payment through Eventbrite reserves your spot. Directions and information will be sent upon payment.

VIRTUAL: Deep Gravity Stretch Class- Wed, September 25th @ 6pm ct
2024-09-25 18:00 - 19:00 UTC
It’s not easy.
You’re going to want to give up.
But if you really want to see changes in your mobility, flexibility, range of motion and pain level, it’s all about passive, long hold stretching. Long holds. 2 – 5 minutes. Deep Fascial Stretch.
Science of Stretching™ Benefits:

Relieve back, neck and shoulder pain
Learn to move like a younger version of yourself
Protect and care for your joints
Build long, strong supporting tissues
Enjoy the sports and activities you love
Feel the youthful freedom of a flexible body
Learn to palm the floor in a forward bend
Squat bum to heels without discomfort
Interlace your hands behind your back with straight arms
Sit school-style with your knees on the floor

This approach is different. There are hundreds of stretching books and mobility routines available, but most don’t work. The stretches feel great, but they don’t change your range of motion.
The Science of Stretching™ Gravity Stretch approach uses best practices from published exercise physiology research combined with time-tested protocols from yoga, dance, martial arts, and gymnastics to provide a solution that delivers predictable results.
Gravity stretch nourishes your fascia and gives the body room to move.
Join me for an introductory class via Zoom.
$15 per person.
Email me for payment and link.: monique@happyeatshealthy.com

Rooftop Grilled Pizza Class-- SOLD OUT
2024-09-28 18:30 - 21:30 UTC
This class is SOLD OUT!
Contact Monique to set up your own private pizza class.
Our final public class of 2024; Save your seat and come hungry!
Take your summer grilling up a notch! Come over to my rooftop garden and learn to make delicious and easy, Sardinian Flat Bread Pizza on the grill! I will show you how to make 3 ingredient, crispy crust in less than 5 minutes and then the fun really starts!
You will get to create your own pizza, load it with your choice of available toppings, and then grill and enjoy it, along with an incredible view of the downtown Chicago skyline. Bring your favorite wine, beer or other beverage to enjoy with your pizza (and a dessert pizza too!).
As a Food Network featured chef and Culinary Nutrition Expert, I believe that food can tantalize the senses, and taste extraordinary while still being healthy. I specialize in creating recipes that are based on whole, clean food with a focus on anti-inflammatory ingredients; this class does use gluten but can be dairy free. Pizza ingredients will be organic (when available).

Most allergies accommodated with proper notice.
Location: West Town, Chicago, IL (address will be shared upon registration) Note: this is a 4th floor walk up; non-elevator building.

*Minimum of 4 guests is needed to run this class.
*BYOB!
Pizza are based in season foods, but here a few EXAMPLES OF PAST PIZZAS:
Fried Egg Insalata- topped with a fried egg, arugula and shaved parmesan cheese
~
Fancy Fig- with fig, gorgonzola and prosciutto
~
Mexican- black beans, avocado, radishes, green onion and salsa
~
BALT- bacon, avocado, lettuce and tomato
~
Veggie–spinach pesto, grilled veggies, olives and sun-dried tomatoes
~
Five Alarm Pepper–local peppers and chipotle tomato sauce
~
White-Out–parmesan sauce, artichokes, cauliflower and white truffle oil

Off the Grid in Montana
2024-10-03 13:00 - 2024-10-07 13:00 UTC
Adventure awaits for those ready to really get away.

Stunning setting nestled in the Beartooth Range, situated right on the Boulder river. Each day is yours to claim – Whether it’s glorious hiking, moose watching (fingers crossed), or lounging on the patio overlooking the river with a G&T in hand. The fall colors are right out of ‘ A River Runs Through It’ (which was filmed nearby lower on the mountain.)

No internet service is available (seriously, you need this!) unless you have a satellite service. Rustic cabins with running water (full bathrooms with shower), heated by fireplace and potbelly stoves. Shared accommodations across three cabins with king & queen & full beds (one private cabin with a full living/kitchen/bath and bedroom is available – great for a couple or friends.) There is a landline phone.

Our on-site mountain man will teach you to build a proper fire, cook pancakes outside with bacon on the grill, how to cast a fly rod and then grill up that fresh catch.

It’s the most exciting, relaxing, beautiful, adventurous thing you’ll do in years. You owe it to yourself to Get Off the Grid!
We’ll have group activities each day that you can partake in. Or you can sit by the fire and read a book, go for a simple walk or an intense hike, polar plunge in the glacial water of the Boulder River, try your hand at fly fishing or work on a jigsaw puzzle. The adventure is what you make it!
Here’s a little snippet of last year:
https://happyeatshealthy.com/wp-content/uploads/2021/03/Off-the-Grid-in-Montana.mp4
Here’s what a few of our previous guests said:

“…take a wellness break in a beautiful, natural setting”:

“This experience was my first trip to Montana and I can’t wait to go back! Getting into the mountains was just the break I needed to refocus on my health and relaxation. Monique is a wonderful host who welcomed us into her family’s charming cabins located within the most gorgeous national park. Morning walks, fly fishing, hikes, and cooking lessons were coupled with down time for books, cards and puzzles. Breakfast from the grill, healthy meals and snacks, and cocktail hour with mountain views made you feel like you were at sleep-away camp for adults! I would recommend the Montana trip without hesitation for anyone looking to take a wellness break in a beautiful, natural setting.”
-Carrie J

“It was a great way to disconnect and recharge my batteries”:

“Montana is one of the most beautiful place I’ve ever visited! The rustic quarters were quaint and comfortable and the environment Monique created was so unique and special. I experienced so many firsts, from learning to fly fish and building a proper fire to seeing gentle moose in the wild. We hiked, saw wildlife, dipped our feet in the river with a GnT in hand and completely relaxed. It was a great way to disconnect and recharge my batteries!”
Julie L

This isn’t a hard, itinerary-driven retreat. Wellness comes in many forms and we are creating an opportunity for you to embrace the time you need to rejuvenate and heal. There are lots of trails that offer stunning views if you are ready for a solid hike, but there’s so much to see without even getting on a trail.

Sample Itinerary:

Thursday: arrive, drive up the mountain. Welcome dinner and acclimation.
Friday – Sunday
8am-ish -> morning walk, meditation and intention setting
9:30-ish -> breakfast
11 am Big hike or free time to fish, read and lunch as desired
4 pm-ish ->Gravity Stretch class
5pm-ish -> Afternoon snack & cocktail hour (as desired)
6pm dinner and stories from the day
Monday – check out
Breakfast
Drive down the mountain

We’ll eat well.
We’ll sleep deep.
We’ll completely let our hair down.
For fun, we’ll pull some Goddess Cards.
What’s Included in Cost:
– Fire-heated shared accommodations for 5 days, 4 nights (one private cabin available- great for couples or friends!)
– Goodie bag on arrival
– Electric blankets on beds
– Gourmet meals and snacks prepared by a wellness chef
– All daily activities
– Guided hikes
– Polar plunge
– Optional hands-on cooking class
– Wellness-led discussion during meals
– Learn from our Mountain Gal
(flights, alcohol not included).
**$500 nonrefundable deposit to reserve your spot. Contact Monique for more information and to place a deposit.
AVAILABLE ROOMS @ Alpine Lodge
Main Cabin: The main cabin is the HUB with a large exterior patio overlooking the Boulder River! Entrance is through a small kitchen and a dining area, heated by a cast iron stove, that fits everyone. One bath with a shower is located just off the dining room along with 2 mini bedrooms. The family room with a large brick fireplace is connected by a door. In this room, there are 3 beds: 1 king, 1 queen, and 1 double. Great option for solo travelers or those who prefer to stay in the main house without walking outside to get to your cabin.
Shared Living Room and Bath

King Bed

solo: $2,250 pp
shared by 2: $1850 pp

Queen Bed

solo: $2,100 pp
shared by 2: $1650 pp

Double Bed

solo:$1,950 pp

Main cabin & patio

Main cabin dining room

Main cabin ‘big room’ with fireplace and 3 beds

Cabin #3: Cabin #3 is a 2-minute walk up the hill from the main cabin. This cabin is an open room, with a kitchenette/table, a bath with a shower, and 4 beds (1 queen and 3 doubles) and features a front porch where you can listen to the brook streaming nearby. Fantastic for a group of friends.
Shared Living Room and Bath

Queen Bed

solo: $1900 pp
shared by 2:$1,600 pp

Double Bed (3 available); 2 remaining

solo: $1,700

Cabin #3 with front deck

2 double beds

1 queen & 1 double bed

Cabin #3 bath/kitchenette

Cabin #4: Cabin #4 is a 30-second walk past cabin #3. This cabin boasts a larger sitting/kitchenette area, a bath with shower and 1 bedroom with 2 queen beds. A pull-out couch is available in the living area. Great for a couple of friends who want more overall privacy.
Shared Room and Bath

Queen Bed (2 available)

solo: $2,250 pp
shared by 2:$1,850 pp

Pull-out couch

Call to discuss rate!

Cabin #4 front deck

Cabin 3: 1 bdrm, 2 beds

Cabin 4 Sitting area

Cabin #4 kitchenette

FAQ’s:
Is there running water? Yes
Is there electricity? Yes
Is there internet? NO! A landline phone on site.
Will I see wildlife? Probably. Last year we experienced moose. deer and a black bear. So majestic.
Do I have to hike? Nope. You can do whatever feels good! Hang in front of the fire, have a glass of wine or cup of tea, sit on a large rock on the side of the river with a cup of tea and journal. It’s your time.
Is the hiking hard? Most of these hikes start as switchbacks, so they offer a very good workout. If that isn’t your thing, just walking on the road is pretty and a healthy walk.
What is Gravity Stretch? This is a revolutionary way to stretch the body and relieve fascia muscles which eases pain in the body and allows for more freedom of movements. Hold time of stretches begin at 2 minutes.
What will the weather be like? Every year is different and the weather is unpredictable, but it’s essentially gorgeous fall Mountain weather in the day reaching 60’s and 70’s with chilly mornings in the 30’s. One year it snowed and it was glorious.
What can I expect in terms of food? In this mountain retreat you can expect health, comfort food with a side of meat and/or fish. Many of my retreats are heavily plant-focused but due to the hearty conditions, we will be enjoying more animal protein than typical. We accommodate all food sensitivities with proper notice.
What to wear: Layers, lots of them. See above statement on weather. I tend to be cold, so for morning walks I wear leg warmers, coat, hat and mittens. By the end of the walk, when the sun peaks over the mountain ridge, the layers get peeled off.
Reach out to Monique for registration.

Sedona Yoga, Nutrition & Nature Retreat
2024-11-06 16:00 - 2024-11-11 11:00 (America/Chicago)
Yoga, Nutrition & Nature Retreat in Sedona
November 6-11, 2024

https://happyeatshealthy.com/wp-content/uploads/2022/01/Sedona-yoga-vegan-retreat-video.mp4

Ready to save your preferred room? Reach out now!

****

Join Jennifer Goodman, former Joffrey Ballet Dancer, and Monique Costello, Functional Medicine Wellness Chef & Coach, on a transformational retreat in Sedona, Arizona.
Experience the magic and beauty that Sedona’s Red Rocks and Vortexes bring on this 6-day, 5 night retreat filled with a variety of yoga practices, sunrise & sunset meditations within a vortex, healthy food, hiking and time in nature, nutritional coaching and cooking classes, and time for you to relax and rejuvenate your mind body and soul.
*Sample Itinerary:
Wednesday
4 pm check-in
dinner- welcome circle- sound healing +reiki
Thursday-Tuesday
8-9:15 am yoga
9:30 breakfast
free time/ hike
2 pm lunch
free time
5:30 pm gentle yoga/sunset meditation/fire ceremony/kirtan
7 pm dinner- quiet time
Monday
7:30-8:30 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, jacuzzi, swimming pool, evening bonfires, and ChocolaTree visits.
*****
*30-minute Reiki sessions offered by Monique
*Additional massage and bodywork available onsite
*****
This was my first retreat and was truly a moving and humbling experience. We met so many wonderful and inspiring people. It was an opportunity to experience different styles of yoga, a five stars nutrition chef surrounded by a breathtaking view.
If you want to awaken your senses, try this retreat.
~Isabelle
******
*Prices start at $2100 ​
What’s Included in Cost:
-Accommodations
-3 daily gourmet meals and snacks prepared by a wellness chef
– Healing Teas and Elixirs
-A variety of yoga practices twice daily, customized to accommodate all levels
– Guided Meditations
-Sunrise/Sunset Viewing
-Guided Hikes in the Red Rocks
-Jacuzzi/pool
-Firepit
(flights, transportation to and from the retreat house & massage services not included)
*****
Sedona Retreat room options coming soon! Reach out now for details.

Curious? Check out the FAQ’s below:
Do I have to do all the yoga?
We offer 2 classes per day and you are welcome to engage in as much or little as suits you. Every class offers different forms and aspects, so you might be tempted to join each to learn which ones speak to you.

Do men attend?
Absolutely!

I’m not a typical ‘retreat’ person, so I’m nervous it will be too ‘woo woo’ for me.
I’ll be honest, I was worried about that at my first retreat too, so we create a very open environment where you can make it what you want it to be.

What else do we do besides yoga?
Hike. Hot tub. Get a massage. Sit by the bonfire. Shop. Work on a puzzle. Read a book. Eat chocolate. Sleep in. Get another massage. Have a glass of wine, if desired. Bliss out in a reiki session. Learn Tai Chi. Bid farewell to the setting sun and cheer the sun rising.

Can I get my own private room?
Yes but solo rooms are limited so you’ll want to set a deposit on these asap! Shared options are also available if you come with a friend.

Will I be hungry?
Predominantly plant-based breakfast, lunch, dinner, and snacks are cooked fresh by me, your wellness chef. This isn’t meant to be a detox retreat, though every past participant has left feeling lighter and, more importantly, connected intuitively with the impact food has on their body. We don’t want anyone to go hungry so you can saunter into the kitchen anytime for a snack and, as an added bonus, you may find yourself in a private li’l cooking class.
Get to know your retreat leaders:
Check out Jennifer at www.tinydanceryogi.com/
Check out Monique at www.happyeatshealthy.com/
**$500 nonrefundable deposit to reserve your spot
​
**Contact Monique or email jennifergoodman1111@gmail.com to reserve your room!

Costa Rica Yoga Nutrition and Nature Retreat!
2025-01-11 16:00 - 2025-01-18 10:00 (America/Chicago)
Costa Rica Yoga Retreat: January 11-18th, 2025; Limited spots are remain, you don’t want to miss this one!
The healing powers exert themselves almost instantly – daily stresses dissipate as you walk the tropical gardens, do yoga next to the pool, play in the surf on the beaches of Guiones, nosh on fresh fruit or simply stargaze and enjoy the soothing sounds of the jungle.
Join Jennifer Goodman, former Joffrey Ballet Dancer, and Monique Costello, Functional Medicine Wellness Chef & Coach, on a transformational retreat in Nosara, Costa Rica.
Recharge in Paradise!
Experience a week of movement, mindfulness and glorious nutrition on our Costa Rica Yoga Retreat.
You’ll have the space to focus on what’s most important – you.
Our relaxed approach offers everything you need to recharge, with carefully designed activities and hours of free time each day. From movement classes on the beach, yoga under the palazzo, to watching turtles hatch, this retreat is your ultimate get away. Everything is completely optional plus we’ve worked in plenty of free time to just be, do or explore.
Our Private Villa: JADE
This isn’t your typical eco-retreat.
Our private villa is set just inside the jungle, steps off the beach. Individual bungalows artfully decorate the pool the yoga deck commanding attention at the helm.
Jade is a luxury boutique villa thoughtfully integrated into the surrounding jungle. Surrounding the pool and garden are seven separate and private bungalows with ensuite bathroom and A/C.
Our private Costa Rican villa is steps from incredible restaurants, coffee, surf, boutique designer shops, yoga classes, various unique jungle-style gyms, a market, and more.

Costa Rica Yoga, Nutrition and Nature Retreat Gallery
Look how gorgeous!

Nosara, Costa Rica Yoga Retreat

Yoga Nutrition Retreat in Costa Rica

FAQ’s

How do I book my retreat?
Take a look at the available rooms. Contact Jennifer or Monique to place a non refundable deposit. As part of our booking process, we take the time to have a conversation with each prospective guest. It’s a zero-pressure call to answer your questions and get to know each other.

Deposits
A $1,000 non-refundable deposit is required to reserve your spot. Final payments are due 60 days prior to the start of the retreat.

What do I need to enter Costa Rica
A return flight ticket is needed when entering Costa Rica. The immigration officer will ask for it upon your arrival. Visitors to Costa Rica must have a valid passport. If you’re coming from outside the US, you may need to provide proof of vaccination. You can check what’s required here.

How do I get to Nosara?
We are working on shuttle options, stay tuned. Here are the key notes: Recommended Route 1 Fly into Liberia, Costa Rica. From there, you can fly SANSA Airlines to Nosara or we can coordinate your 2.5-hour private car to Nosara. Recommended Route 2 Fly into San Jose, Costa Rica. From there, you can fly Green Airways or SANSA Airlines to Nosara or we can coordinate your 5-hour private car to Nosara.

What’s included in the price?
Seven night/Eight day stay at Jade Nosara Daily light breakfast, chef-prepared brunch, chef-prepared dinner and healthy snacks. two yoga classes per day. Onsite villa manager/concierge to coordinate anything you’d like to do. Tips for Jade Villa staff. Tips for Jennifer and Monique are customary, but not required.

How do I book my retreat?
Take a look at the available rooms. Contact Jennifer (jennifergoodman1111@gmail.com ) or Monique (monique@happyeatshealthy.com) to place a nonrefundable deposit.

Deposits
A $1,00 non-refundable deposit is required to reserve your spot. Final payments are due 60 days prior to the start of the retreat.
What are the days like?
The days are designed to balance space and structure, giving you the flexibility to make the trip yours while offering activities that help you connect with yourself. Everything is completely optional. You’ll find that each day follows a similar flow: 7:30-8:00 – Light breakfast. 8:30-9:45 – Morning yoga. 10-11 – Brunch at Jade. 11-4:30 – Free time. This is when you can go to the beach, walk the jungle trails, explore the town, or do any other activities like surfing, ziplining, ATVs, etc. 4:30-5:30 – Afternoon yoga. 5:30-6:30 – Watch the sunset on the beach. It’s a nightly ritual in the town with unforgettable, pure sunsets. 7:00-8:00 – Dinner at Jade. Times and activities will vary depending on the day, but this should give you a good feel for what the days are like.

What’s the food like?
Two words – delicious and healthy. Meals are created by your wellness chef. Fresh fruit and breakfast snacks are set out each morning at 7am Brunch will be laid out at 10am each day. Dinner is anticipated at 7pm. All food sensitivities can be accommodated with notice. Throughout the day, you’ll have access to healthy snacks at Jade. There are also countless restaurants in the area if you’d like more to eat during the day.Will I be hungry? Predominantly plant-based breakfast, lunch, dinner, and snacks are cooked fresh by me, your wellness chef. This isn’t meant to be a detox retreat, though every past participant has left feeling lighter and, more importantly, connected intuitively with the impact food has on their body. We don’t want anyone to go hungry so you can saunter into the kitchen anytime for a snack and, as an added bonus, you may find yourself in a private li’l cooking class.

What should I pack?
Here’s an awesome starting place for your packing list: Passport (we recommend making a paper copy and keeping it separate from your passport) Cash for any additional activities you’d like to do Workout clothes (e.g., yoga, meditation) Clothes for hanging at the villa Clothes to sleep in (rooms are air conditioned) Swimwear Sunscreen (we recommend reef-safe brands like Raw Elements) Toiletries Medications Bug spray Socks and underwear Sandals or flip flops Gym shoes you’re ok getting dirty (the streets aren’t paved) Rain jacket or poncho; November-March is dry season, but rain is still possible Refillable water bottle Sunglasses Beach towel Any reading material Small bag to bring to the beach or around town Headphones Chargers
Optional Add-Ons
Optional adds-on are those activities that are available for an additional fee.
You deserve to treat your body and mind like they are the only ones you’ve got!
Optional Add-ons: Surfing – Book a private or semi private lesson with the top surfers in Nosara. Zip Lining – The longest, most exhilarating canopy tour in the world. crisscrossing the beautiful jungle. Mountain Biking – Rent a bike and discover amazing jungle paths. Tennis — Explore the Red Clay Courts in the Jungle! Tour the Jungle on a 4-Wheeler – Rent a 4-Wheeler and ride through rivers and swim in a waterfall. Fishing — Explore the beautiful nature around Guanacaste. Let us plan your trip out for the day., Horse Back Riding — We can have the horses delivered to Jade — enjoy riding along the trails and beach. Yoga — Yoga, Pilates, sound Journeys and more! Birding/Hiking – Find solitude on one of our many nature paths. Olive Ridley and Leatherback Sea Turtles – about 10 Lunar cycles bring us early morning visits from both sea turtles as they return at the same time every year to lay eggs. About 60 days later, the baby turtles hatch and find their way to the ocean. Ask if they are laying eggs or hatching during your visit.
ACCOMODATIONS @ JADE
Relax and retreat to your own nest overlooking the amazing pool and jungle gardens.
Grand Bungalows: 5 available
A collection of one-of-a-kind spaces that feel as discreet as a private residence, each with its own style and appeal; great to share with another traveler. Bungalows are scattered around the pool. Put on a bathing suit and have a quick jump in the pool or read your favorite novel and disappear with the sounds of the garden.
Remaining rooms as of 9/25/2024 :

1 master bungalow, minimum double occupancy; can sleep up to 3: $3,300 pp
1 grand bungalow, minimum double occupancy: $3,100 pp

Jungle suite: 2 available: SOLD OUT
Jungle Suites are designed with an exquisite level of detail, vaulted ceilings, and spacious interiors. Each Jungle Bungalow is a standalone building with its own private entrance, bath, and A/C. These offer a little more privacy, great for couples. Two stylish living spaces with interiors that remind you ‘home’ isn’t simply a place – it’s a feeling. Each has a private terrace blending seamlessly with the indoors and jungle gardens surrounding them. These suites can be set up as two twin beds or a king-size bed. The shower has a skylight that brings warm light into the bathroom. These two suites live side by side in a duplex hidden behind a wall from the yoga pavilion. They are identical – just flipped around with the bedrooms on the exteriors of the building. Two Jungle Suites Available: $2,900 pp for double occupancy $4,100 solo travelers

Don’t delay reserving your spot. This retreat is limited to 14 guests and will sell out!
Get to know your retreat leaders or to reserve a room:
Jennifer at www.tinydanceryogi.com/
Monique at www.happyeatshealthy.com/

Chronic Pain Retreat: Unwinding Pain... through the elements of fascial health, nourishing food, functional medicine, breathing and somatic healing.
2025-03-13 16:00 - 2025-03-17 11:00 (America/Chicago)
2026 dates coming soon!!!

A women’s only retreat dedicated to helping you learn how to unwind chronic pain through the elements of fascial health, nourishing food, functional medicine, breathing & somatic healing.
March 13-17, 2025
Blue Ridge Mountains, NC
join us for an immersive pain-free weekend
Unwinding Pain… through the elements of fascial health, nourishing food, functional medicine, breathing and somatic healing.

Immerse yourself in this intimate and transformational retreat where you’ll lean in to the whispers of your body, honor its wisdom, and awaken to a profound sense of wholeness and well-being.
If you are ready to transform, here is where we begin.
Whether you seek relief from chronic pain, yearn to reclaim vitality and joy, or simply crave a moment of respite from the demands of daily life, “Unwinding Pain” offers a sanctuary where healing is not merely a destination but a sacred journey of self-discovery and transformation.

Who is this Unwinding Pain retreat for?

Pain comes in many forms. When we hear the word pain, many think of the physical aspect. But we challenge you to input the word STRESS in place of pain. The entire retreat offers the concept of processing and managing stress in the physical, mental and emotional bodies.
The retreat will benefit anyone who is experiencing ongoing mental/ physical pain, nervous system dysregulation or a chronic disease that is compromising quality of life.
There are several clients this Unwinding Pain Retreats is here for:

If you’re sick and tired of being sick and tired.
If you want to learn how to manage your health.
If you want to invest in the education of your health.
If you want to learn more about your body than you ever have before.
If you want to walk away with elements you can use for a lifetime.
If you want to have a break from your everyday life.
If you want to feel lighter and free in your body.
You are willing to use lifestyle as a healing tool.

The Schedule (subject to change)

Thursday

Check in. Dinner & Welcome Circle. Evening Movement. Healing +Reiki

Friday-Sunday

7:30 am: meditation
8am: Break the Fast
9am: Morning Movement
11am: Brunch
Noon: Workshop
1-4pm Massage/Free time
5pm Afternoon Workshop
7pm Dinner
9pm Evening Wind-down

Monday

8am: Morning Movement
9:00am: Breakfast
10am: Check out

Unwinding Pain… through the elements of fascial health, nourishing food, functional medicine, breathing and somatic healing.
Nervous system reset retreat

Join Movement Specialist, Stacey Stone, and Functional Wellness Coach & Chef, Monique Costello, in this one-of-a- kind retreat where you’ll cultivate better health and healing through simple shifts in day to day life.
At the heart of our retreat lies a profound exploration of pain (and stress) and learning the vast elements to unravel it.
We’ll journey through empowered discussions, rituals, mindfulness, movement, play, massage, rest and nourishment to harmonize physical, spiritual and emotional health.
Contact Monique to save your room!
Immersive pain retreat
Be your own body whisperer!
You will learn skills and elements to reconnect with your body and move through your pain and bring energy back into your life through many facets:

Fascial Health
Fascia is the intricate web of connective tissue that supports and envelops every muscle, bone, and organ in the body.
Through expert guidance and hands-on techniques, you will learn to release tension, restore balance, and unlock the body’s innate capacity for healing.
Nourishing Food
Nourishment is paramount on this healing odyssey, as we indulge in a symphony of flavors and textures crafted from nature’s bounty. Delight your senses with nourishing, plant-based cuisine designed to fuel your body, replenish your spirit, and awaken your palate to the joys of mindful eating.

Functional Medicine
Complementing our culinary journey is the wisdom of functional medicine, a personalized approach to healthcare that seeks to uncover the root causes of pain and illness.You’ll bring your health story to life through a personal timeline. It’s a way to shine the light on things that might be considered predispositions or patterns that can manifest later in life.

Breath
Breath is the essence of life and a profound tool for healing. Through mindful techniques and guided exercises, you’ll tap into the innate wisdom of your body, fostering deep relaxation, stress relief, and enhanced vitality.

Somatic Journey
We all carry trauma, whether big or small. Throughout the retreat, we invite and guide you to reconnect with your body’s innate wisdom and intelligence through somatic practices.
Retreat from chronic pain
What’s included in the retreat package:

Accommodations for 5 days, 4 nights

Private and shared rooms available

Nourishing, gourmet plant-based meals

4 breakfast, lunch and dinners with snacks to keep you fueled and reduce inflammation
Meals are gluten and dairy free; all other dietary needs accommodated with proper notice

2x daily workshops
Daily movement
Evening wind-down rituals
Retreat Journal
Goodie bag upon arrival

What’s not included:

Airfare and transportation to the retreat location (30 minutes from the airport!)
Onsite individual Massage Therapy sessions
Onsite individual Reiki sessions

Eldoa movement and nutrition for pain
Accomodations:
Options are available for solo travelers, couples or friends to share:

Beautiful grounds, simply appointed
5 private rooms with king bed & ensuite bath
1 room with a 3 twins bed & ensuite bath

Room Options

King Bedrooms with private baths & balcony, 1-3:

$3,150 Solo, $2,520 double pp/double occupancy

King Bedrooms with private baths, 4 & 5:

$3,050 Solo, $2,420 pp/double occupancy

Twin Bedroom with private bath (3 beds available):

$2,220 pp/per bed

Bedroom 1

Bedroom 2

Bedroom 3

Bedroom 4

Bedroom 5

3 twin beds

Interrupt pain and release the knots!
Contact Monique (monique.costello@gmail) to save your room today.
Join us for an immersive pain-free weekend

Remove pain at this Chronic Pain Retreat

Stacey Stone, a Movement & Holistic Health Coach, is passionate about helping people tap into their “human power tools” for enhanced health & longevity. With over 20 years of experience as a personal trainer, she has created a unique way of working with the body to promote strength and resilience in both body and mind. Contact Stacey at www.stonebodyworks.com.

Wellness retreat leader Monique

Monique Costello, a Functional Wellness Coach and Chef, overcame chronic back pain, low energy, restless sleep, weight gain, and autoimmune disorders through food and lifestyle practices. Monique brings her studies of functional medicine, nervous system dysregulation (somatics), gravity stretching and culinary nutrition to corporate wellness programs, personalized coaching, and nourishing retreats, to emphasize the healing power we all have within. Contact Monique at www.happyeatshealthy.com.

Monday Morning Motivation
2025-05-19 06:45 - 07:00 (America/Chicago)
~~Every Monday Morning, starting May 5!~~
Monday mornings are such a drag!

The Fun is Over: For most people, Monday signals that the weekend has come to a close and the fun is over.
Circadian Rhythm Disruptions: If you stay up later than normal and sleep in on the weekends, this throws off your body’s natural sleep-wake cycle, making it harder to wake back up earlier on Monday morning.
Work Week Woes: Work can feel daunting, especially if you pick up your phone and look at emails while still in bed. Your mind gets hijacked before it has a chance to wake up.
Snoozing = Grogginess: Research has actually proven that hitting the snooze button disrupts your sleep cycle and creates more fragmented sleep, which results in you feeling more groggy and disoriented.

So what’s the answer to the Monday Morning Blues?
There’s a link between our morning routine and focus, resilience and longevity.

One great analogy is to think of your nervous system as a ship.

If the ship is aimed in the right direction early on, versus floating aimlessly in the vast ocean, hoping the waves take you to the right place, it’s much easier to stay on the intended path for the rest of the day.

Hydrating, activating your nervous system, and practicing mindfulness are all ways to affect the ship’s trajectory.

On the flip side, the stress of a rushed morning produces extra cortisol, raising your blood sugar and creating feelings of restlessness and anxiety.

Not a great way to start the day.

It’s hard to define what a good morning routine is. There isn’t a formula that’s best for everyone.

If you’ve seen the ridiculous 5-hour morning routine some ‘influencers’ are touting…. this aint that!

Research has proven the only way to sustainable change is through small, achievable goals; ones that you can be consistent with.
Monday Morning Motivation
That’s where Monday Morning Motivation comes in.

Join me as we add one simple, 15-minute mindful morning practice into our day.

Totally doable for any and every level.

Together, we’ll:

Wake up the nervous system.
Energize the body.
Influence your mindset and mood and take charge of your inner voice.

But Monique, I already go to the gym.

Fantastic. This isn’t about getting in the best workout of the week.

It’s about righting the ship and setting the tone for the day, and heck, maybe even the rest of the week.

You get:

Accountability.
Grow your resilience.
Strength in doing it together.
A morning routine you can recreate every morning.

Fifteen Minutes.
Every Monday morning, LIVE at 6:45am CT

Will you add yourself to this group?
.
Sessions are LIVE and recorded.
If the timing doesn’t work for you, simply watch the playback at your preferred time.

Upon purchase, you’ll be sent the virtual link.

Gravity Fascial Stretch Class- Tues, June 24th @ 6-7pm ct
2025-06-24 18:00 - 19:00 (America/Chicago)
It’s not easy.
You’re going to want to give up.
But if you really want to see changes in your mobility, flexibility, range of motion and pain level, it’s all about passive, long hold stretching. Long holds. 2 – 5 minutes.
Deep Fascial Stretch
Science of Stretching™ Benefits:

Relieve back, neck and shoulder pain
Learn to move like a younger version of yourself
Protect and care for your joints
Build long, strong supporting tissues
Enjoy the sports and activities you love
Feel the youthful freedom of a flexible body
Learn to palm the floor in a forward bend
Squat bum to heels without discomfort
Interlace your hands behind your back with straight arms
Sit school-style with your knees on the floor

This approach is different. There are hundreds of stretching books and mobility routines available, but most don’t work. The stretches feel great, but they don’t change your range of motion.
The Science of Stretching™ Gravity Stretch approach uses best practices from published exercise physiology research combined with time-tested protocols from yoga, dance, martial arts, and gymnastics to provide a solution that delivers predictable results.
Gravity stretch nourishes your fascia and gives the body room to move.
Join me weekly via Zoom (link sent upon registration).
Payment and Registration

Savour Summer Roofdeck Yoga & Noshes in Chicago
2025-08-28 18:00 - 20:00 (America/Chicago)
Let’s savour every last bit of summer on a garden rooftop for 60 minutes of transformative yoga led by Jennifer Goodman, followed by a deliciously nourishing and abundant spread by Functional Medicine Coach and Wellness Chef Monique Costello, founder of Happy Eats Healthy.
After yoga, you’ll mingle with others as you gaze upon the 365-degree view of the city or simply enjoy the lounge while relaxing and noshing.
Happy Eats Healthy events are deliciously based on whole, clean food with a focus on anti-inflammatory ingredients. Be sure to let us know if you have a food sensitivity to accommodate for when you register.
Note: class is held on the 5th floor of a walk-up building with no elevator access.
Location: West Town, Chicago, IL (address will be shared upon registration)
BYO: mat, water bottle and bubbles or drink of choice
Please arrive 10 minutes early
Payment through Eventbrite reserves your spot. Directions and information will be sent upon payment.

Gravity Fascial Stretch Class- Every Tuesday @ 6-7pm ct
2025-09-02 18:00 - 19:00, 2026-02-24 18:00 - 19:00 (America/Chicago)
This Fascial Stretch Class uses gravity to make real change in your mobility.
It’s not easy.
You’re going to want to give up.
But if you really want to see changes in your mobility, flexibility, range of motion and pain level, it’s all about passive, long hold stretching. Long holds. 2 – 5 minutes.
Deep Fascial Stretch
Science of Stretching™ Benefits:
Relieve back, neck and shoulder pain
Learn to move like a younger version of yourself
Protect and care for your joints
Build long, strong supporting tissues
Enjoy the sports and activities you love
Feel the youthful freedom of a flexible body
Learn to palm the floor in a forward bend
Squat bum to heels without discomfort
Interlace your hands behind your back with straight arms
Sit school-style with your knees on the floor
This approach is different. There are hundreds of stretching books and mobility routines available, but most don’t work. The stretches may feel good, but they don’t change your range of motion.
The Science of Stretching™ Gravity Stretch approach uses best practices from published exercise physiology research combined with time-tested protocols from yoga, dance, martial arts, and gymnastics to provide a solution that delivers predictable results.
Gravity stretch nourishes your fascia and gives the body room to move.
Join me weekly via Zoom (link sent upon registration).
Payment and Registration

Rooftop Roll-Out with Refueling Eats
2025-09-04 18:00 - 20:00 (America/Chicago)
Stephanie Davies will lead this muscle and tension relieving Pilates-based foam-rolling stretch class that will strengthen, lengthen, and open up your whole body. After you’ll mingle in the lounge while watching the sun set on the panoramic view of the city and noshing on nourishing, delicious, anti-inflammatory foods curated by Functional Wellness Chef and Coach Monique Costello.
BYO: yoga mat (we supply the foam roller)
Location: West Town, Chicago, IL (address will be shared upon registration)
Note: class is held on the 4th floor of a walk-up building with no elevator access.
~2 hrs Veg, Gluten and Dairy Free options
Please plan to arrive 10 minutes early
Spots are limited this year- grab your ticket today!
REGISTER AT EVENTBRITE: https://www.eventbrite.com/e/rooftop-roll-out-with-refueling-eats-tickets-1508067944819?aff=oddtdtcreator

For more than 20 years, Stephanie has been treating orthopedic, neurologic and cumulative trauma injuries. In addition to her Bachelors of Science in Occupational Therapy, Stephanie is a STOTT® certified Pilates instructor, a Feldenkrais Practitioner® and a GYROTONIC® and GYROKINESIS® teacher. She is the owner of SD Rehab, Inc., a community based physical rehabilitation and alternative fitness studio in the heart of Chicago. Stephanie has a strong passion for assisting individuals of all abilities and ages to attain vital lifestyles and a sense of well-being. As a community and professional educator she has developed several specialty programs for athletes and musicians. In addition, Stephanie is always excited to expand her teachings and team up with the diverse community of holistic health practitioners.
Monique Costello is Health Educator, Functional Medicine Coach and Wellness Chef. After years of a debilitating break down of the body, chronic back pain and unexplained symptoms like low energy, restless sleep, weight gain, and dry skin, Monique found relief in the very same element that fueled her passion, food. A champion recipe developer once featured on The Food Network, Monique now works through corporate wellness programs and a one-on-one coaching. She teaches Soma Institute’s Health and Wellness certification program, is an adjunct instructor and Kendall Culinary College and hosts Healthy Travel Retreats to help people recognize that food is medicine and it can heal you from the inside. Read more about Monique’s story at happyeatshealthy.com

The Sunset Session: Flow & Feast
2025-09-12 18:00 - 20:00 (America/Chicago)
An Evening of Rooftop Yoga, Connection & Nourishment
Join us for a soul-soothing Friday night under the sky. The Sunset Session: Flow & Feast is more than a yoga class; it’s an invitation to unwind, connect, and nourish both body and spirit on a stunning rooftop with sweeping city views.
We’ll begin with a gentle yet energizing yoga flow designed to help you release the week, followed by a chef-crafted, wellness-focused dinner served al fresco as the sun sets. Expect fresh, seasonal ingredients, great conversation, and the kind of Friday night vibe your nervous system will thank you for.
Whether you’re coming solo or with friends, this is your chance to stretch, savor, and soak up the beauty of summer evenings from a new perspective.
What’s Included:

60-minute rooftop yoga session (all levels welcome)
Seasonal, nourishing dinner prepared by a wellness chef
Sunset views + relaxing ambiance
Body and mind nourishment to reset and welcome in Autumn.

Bring: A yoga mat, water, and an appetite for good food and good energy (and libations if imbibing).
Limited spots available—reserve yours early. Let this be your Friday reset ritual after a long week.

All food sensitivities are accommodated (with notice).
Note: class is held on the 5th floor of a walk-up building with no elevator access.
Location: West Town, Chicago, IL (address will be shared upon registration)
Please plan to arrive 10 minutes early
Payment through Eventbrite reserves your spot. Directions and information will be sent upon payment.

https://www.eventbrite.com/e/the-sunset-session-flow-feast-tickets-1549326921529

Hiking & Wellness Retreat in Montana!
2025-10-02 15:00 - 2025-10-06 11:00 (America/Chicago)
Thursday, October 2 – Monday, October 6th, 2025

Adventure awaits for those ready to really get away.

Wifi is available…so you get to be just far enough away 🙂

Stunning setting nestled in the Beartooth Mountain Range, situated on the edge of the Boulder River. Each day is yours to claim – Whether it’s glorious hiking, moose watching (fingers crossed), or lounging on the patio overlooking the river with a G&T in hand. The fall colors are right out of ‘ A River Runs Through It’ (which was filmed nearby on the mountain.)

Rustic log cabins feature running water (full bathrooms with shower), heated by fireplace and potbelly stoves. Shared accommodations across three cabins with king & queen & full beds (one private cabin with a full living/kitchen/bath and bedroom is available – great for a couple or friends.) Wifi is available as well as a landline phone.

Our on-site mountain man will teach you to

build a proper fire
cook pancakes outside with bacon on the grill
how to cast a fly rod and then grill up that fresh catch

It’s the most exciting, relaxing, beautiful, adventurous thing you can do. You owe it to yourself to Get Off the Grid!
We’ll have group activities each day that you can partake in. Or you can sit by the fire and read a book, go for a simple walk or an intense hike, polar plunge in the glacial water of the Boulder River, try your hand at fly fishing or work on a jigsaw puzzle. The adventure is what you make it!
Here’s a little snippet of previous years:
https://happyeatshealthy.com/wp-content/uploads/2021/03/Off-the-Grid-in-Montana.mp4
Here’s what a few of our previous guests said:

“…take a wellness break in a beautiful, natural setting”:

“This experience was my first trip to Montana and I can’t wait to go back! Getting into the mountains was just the break I needed to refocus on my health and relaxation. Monique is a wonderful host who welcomed us into her family’s charming cabins located within the most gorgeous national park. Morning walks, fly fishing, hikes, and cooking lessons were coupled with down time for books, cards and puzzles. Breakfast from the grill, healthy meals and snacks, and cocktail hour with mountain views made you feel like you were at sleep-away camp for adults! I would recommend the Montana trip without hesitation for anyone looking to take a wellness break in a beautiful, natural setting.”
-Carrie J

“It was a great way to disconnect and recharge my batteries”:

“Montana is one of the most beautiful place I’ve ever visited! The rustic quarters were quaint and comfortable and the environment Monique created was so unique and special. I experienced so many firsts, from learning to fly fish and building a proper fire to seeing gentle moose in the wild. We hiked, saw wildlife, dipped our feet in the river with a GnT in hand and completely relaxed. It was a great way to disconnect and recharge my batteries!”
Julie L

This isn’t a hard, itinerary-driven retreat. Wellness comes in many forms and we are creating an opportunity for you to embrace the time you need to rejuvenate and heal. There are lots of trails that offer stunning views if you are ready for a solid hike, but there’s so much to see without even getting on a trail.

Sample Itinerary:

Thursday: arrive, drive up the mountain. Welcome dinner and acclimation.
Friday – Sunday
9am-ish -> Break the fast, morning walk or meditation option
11 am-ish -> Brunch
Noon: Big hike or free time to fish, read and lunch as desired
4 pm-ish -> Afternoon snack & cocktail hour
6pm-ish -> Gravity Stretch class
7pm -> Dinner and stories from the day
Monday – check out
Breakfast
Drive down the mountain

We’ll eat well.
We’ll sleep deep.
We’ll completely let our hair down.
For fun, we’ll pull some Goddess Cards.
What’s Included in Cost:
– Fire-heated shared accommodations for 5 days, 4 nights (one private cabin available- great for couples or friends!)
– Goodie bag on arrival
– Electric blankets on beds
– Gourmet meals and snacks prepared by a wellness chef
– All daily activities
– Guided hikes
– Polar plunge
– Optional hands-on cooking class
– Wellness-led discussion during meals
– Learn from our Mountain Guy
– Optional fly fishing
(flights, alcohol and rental car not included).
**$500 nonrefundable deposit to reserve your spot. Contact Monique for more information and to place a deposit.
AVAILABLE ROOMS @ Alpine Lodge
Main Cabin: The main cabin is the HUB with a large exterior patio overlooking the Boulder River. Entrance is through a small kitchen and a dining area, heated by a cast iron stove. One bath with a shower is located just off the dining room along with 2 mini bedrooms. The family room with a large brick fireplace is connected by a door. In this room, there are 3 beds: 1 king, 1 queen, and 1 double. Great option for solo travelers or those who prefer to stay in the main house without walking outside to get to your cabin.
Shared Living Room and Bath

King Bed

solo: $2,250 pp
shared by 2: $1850 pp

Queen Bed

solo: $2,100 pp
shared by 2: $1650 pp

Double Bed

solo:$1,950 pp

Main cabin & patio

Main cabin dining room

Main cabin ‘big room’ with fireplace and 3 beds

Cabin #3: Cabin #3 is a 2-minute walk up the hill from the main cabin. This cabin is an open room, with a kitchenette/table, a bath with a shower, and 4 beds (1 queen and 3 doubles) and features a front porch where you can listen to the brook streaming nearby. Fantastic for a group of friends.
Shared Living Room and Bath

1 Queen Bed

solo: $1900 pp
shared by 2:$1,600 pp

3 Double Beds

solo: $1,700

Cabin #3 with front deck

2 double beds

1 queen & 1 double bed

Cabin #3 bath/kitchenette

Cabin #4: Cabin #4 is a 30-second walk past Cabin #3. This cabin boasts a larger sitting/kitchenette area, a bath with shower and 1 bedroom with 2 queen beds. A pull-out couch is available in the living area. Great for a couple or friends who want more overall privacy.
Shared Room and Bath

Queen Bed (2 available)

solo: $2,250 pp
shared by 2:$1,850 pp

Pull-out couch

Call to discuss rate!

Cabin #4 front deck

Cabin 3: 1 bdrm, 2 beds

Cabin 4 Sitting area

Cabin #4 kitchenette

FAQ’s:
Is there running water? Yes
Is there electricity? Yes
Is there internet? Yes; but we do experience outages at times in this remote area. A landline phone is available on-site.
Will I see wildlife? Probably. Last year we experienced moose. deer and a black bear. So majestic.
Do I have to hike? Nope. You can do whatever feels good! Hang in front of the fire, have a glass of wine or cup of tea, sit on a large rock on the side of the river with a cup of tea and journal. It’s your time.
Is the hiking hard? Most of these hikes start as switchbacks, so they offer a very good workout. If that isn’t your thing, just walking on the road is pretty and a healthy walk.
What is Gravity Stretch? This is a revolutionary way to stretch the body and relieve fascia muscles which eases pain in the body and allows for more freedom of movements. Hold time of stretches begin at 2 minutes.
What will the weather be like? Every year is different and the weather is unpredictable, but it’s essentially gorgeous fall Mountain weather in the day reaching 60’s and 70’s with chilly mornings in the 30’s. One year it snowed and it was glorious.
What can I expect in terms of food? In this mountain retreat you can expect healthy, comfort food with a side of meat and/or fish. Many of my retreats are heavily plant-focused but due to the hearty conditions, we will be enjoying more animal protein than typical. We accommodate all food sensitivities with proper notice.
What to wear: Layers, lots of them. See the above statement on weather. I tend to be cold, so for morning walks I wear leg warmers, coat, hat and mittens. By the end of the walk, when the sun peaks over the mountain ridge, the layers get peeled off.
Reach out directly to Monique for registration.

Yoga, Nutrition & Nature Retreat in Desert Hot Springs, CA
2025-10-16 15:00 - 2025-10-20 12:00 (America/Chicago)
Join us in “paradise in the desert” for a long weekend of healing & restoration!
PALM SPRINGS!
Experience a wonderland of miracle waters, natural wonders and endless inspiration in a unique sanctuary located 1 mile from the back trail into Joshua Tree National Park.

Join us for an amazing 5 days of healing and rejuvenation with daily yoga, nutritional meals & coaching, hot & cold natural mineral springs, hiking, sunrise & sunset viewing, an abundance of nature and time for YOU.
With over 107 acres of micro-climates, an unmatched variety of wildlife, hot springs & unforgettable moments, The Bubbling Wells Ranch is a unique sanctuary in the rapidly developing Coachella Valley and located 1 mile from the back trail into Joshua Tree National Park.

A Bustling Nature Preserve- this expansive wild desert preserve overflows with an abundance of native plants, trees and wildlife, lending itself to myriad activities, including hiking, biking and exploring.
Renowned for the discovery of the Hot Spring aquifer under what was named “Miracle Hill”. It’s vast underground aquifers, containing both hot & cold natural mineral springs are what established the city of Desert Hot Springs, a unique phenomenon — attracting travelers from around the globe.

What to expect on our Yoga Nutrition & Nature retreat…

During our retreat in Desert Hot Springs, you’ll immerse yourself in a journey of deep relaxation, endurance and rejuvenation, with a little bit of adventure!
Morning & evening yoga classes with Jennifer Goodman will transform your yoga practice. As a former ballet dancer, Jennifer brings her dance passion into morning classes 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.
Evening classes vary between restorative, yin, yoga nidra, and sound baths.
Meals prepared by Monique Costello are masterpieces 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.)
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.
Meals are primarily plant-based; made-to-order eggs are available in the morning and seafood options are on the dinner menus.
Between meals and yoga will be time for optional hikes and walks, soaking in the mineral pools, and free time to be spent however you are called to.
*There will be a massage therapist onsite along with Reiki sessions offered by Monique- both for an additional cost
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.
Heal & Nourish

Accommodations…

A place to gather, expand, explore and reconnect to what is important.
This expansive historic estate offers a variety of options, with 3 different dwellings, 9 bedrooms, 8 bathrooms, in diverse locations and uniqueness that keeps groups coming back year after year. Amenities include a fitness center with pool, an outdoor event space, hot springs and miles of trails to explore and discover the hidden gems of art & nature covering our magical landscape.

*GLAMPING TENT OPTIONS ARE AVAILABLE*
Tents are spacious, comfortable, and stylish. These are located next to the event center, which is equipped with 3 showers and 2 bathroom stalls
Rereat glamping tent
FEATURES:
16x16x10 Bell tent
-1 Queen or 2 Twin beds with memory foam mattress
-linens, blankets & towels
-Floor rugs
-2 bedside tables
-1 seating table with 2 chairs
-1 hanging clothes rack
-1 propane heater
-2 lanterns & accent light feature
-2 solar entry lights
solo $1,800 / shared $1,400 pp

ROOMS:Sold out.
Master King w/ private bath : solo $2,600/ shared $2200 pp (1 avail)booked
King w/ private bath: solo $2,400/ shared $2000 pp (2 avail)booked
Queen w/ private bath: solo $2,300/ shared $1900 pp (2 avail) booked
Queen w/ shared bath: solo $2,100/ shared $1700 pp (3 avail) booked​
*Offering 1 special scholarship in exchange for helping in the kitchen
​
​*500 Non-Refundable Deposit to secure your spot. Contact us to place your deposit.

​Check out your retreat hosts!
www.tinydanceryogi.com
www.happyeatshealthy.com

What’s Included

Accommodations: 4 nights, 5 days lodging

Twice Daily Yoga: 90-minute strengthening, mindful morning yoga & 60 minute relaxing evening yoga w/ Jennifer

Gourmet, Healthy Meals & Wellness Coaching by Monique: Two delicious & abundant buffets + a snack daily.

Full Access: Full access to all facilities: a fitness center with an endless pool, 4 natural hot spring fed tubs for up to 16 guests (untreated and on demand from the aquifer of miracle hill at 104° F) and miles of hiking trails through our 100+ acre Nature Preserve, yoga/event space which includes a lake with beach area & deck, large sand area with a sunset view

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

Details:
Start: October 16, 2025
Check in @ 3:00 pm
End: October 20, 2025
Check out @ 12:00 pm​
Venue:
Bubbling Wells Ranch
14250 Yerxa RdDesert Hot Springs, CA 92240

Pause and Replenish 30-day program: Real Tools for Real Women in a Real Phase of Life
2026-01-02 08:00 - 2026-01-31 22:00 (America/Chicago)
Whatever stage of menopause you’re in (pre, peri, or post) we invite you to pause, replenish, and rediscover your strength.
Registration via Eventbrite, or reach out directly to Monique for additional registration options.
PROGRAM OVERVIEW
This 30-day integrative group coaching program is designed to guide women through the physical, emotional, and energetic shifts of perimenopause, menopause, and postmenopause. Blending functional nutrition, culinary wellness, emotional resilience practices, and holistic education, Pause and Replenish creates a transformative experience that nurtures every facet of your midlife evolution.

From Foggy to Focused! The 30-day Menopause Program overview:

Educational Modules + PDF Guides with pre- & post-questionnaires
Weekly Menopause Theme and Topic Discussion
Mind-Body Practices (somatic and vagus nerve dysregulation)
Strength training
Symptom & Nutrition Tracking
Meal Plans & Recipes
Optional Supplement Guidance
Private Facebook group page

Plus the following Live Zoom calls (all calls are recorded so you can playback at your ease):

Kick-off Call: Saturday, January 3rd @ 10-11 am CT

Setting yourself up for success with all the program basics, dates, guidebook, and how to get our month together started.

Group Check-ins: Saturdays, January 10th, 17th, 24th @ 10-11 am CT

A live call to deliver new information, dissect learnings from the past week, and a great time to ask questions live.

Strength Secrets with Sue: Monday, January 5th @ 7:30-8 pm CT

Understanding the importance of weight training.

In the Kitchen with Monique: Monday, January 12th @ 7:30-8 pm CT

Protein secrets to boost muscles and three easy, quick breakfast protein recipes.

Longevity Movement with Monique: Monday, January 19th @ 7:30-8 pm CT

Beyond strength, how do we keep our fascia supple and the body moving freely.

Bring a Friend Webinar: Monday, January 26th@ 7:30-8:15 pm CT

Is there someone in your life who doesn’t understand what you’re going through? A husband, boyfriend, brother, coworker, sister, mother, daughter or friend? Let’s help them understand how to help you!

Wrap Up Call: Saturday, January 31st, 10-11 am CT

Final wrap-up and where do we go from here.

Weekly Themes
WEEK 1: Meet Your Midlife Body

Theme: Hormone Literacy & Lifestyle Foundations
Focus: Awareness, education, and laying your personal groundwork

WEEK 2: Fire & Fog

Theme: Mood, Sleep, Brain Function & Stress
Focus: Nervous system regulation, emotional support, sleep hygiene

WEEK 3: Metabolism & Magic

Theme: Weight, Digestion, and Energy
Focus: Metabolic shifts, liver detox pathways, hormone disrupters, digestive support

WEEK 4: Magnetism & Mojo

Theme: Libido, Skin, Confidence & Feminine Energy
Focus: Embracing midlife radiance and post-menopause vitality

Fast Facts About Menopause
75% of women experience hot flashes
77% of postmenopausal women experience low sex drive
87% of women have changes in body composistion or weight gain
82% of women experience memory issues
Symptoms
Did you know there are nearly 100 symptoms associated with menopause? This program targets all the common menopause (+ peri & post) symptoms, including Physiological and Emotional Symptoms, and shines light on the lesser-known symptoms as well.

Hot flashes & night sweats
Cognitive changes (memory, brain fog)
Sleep disturbances & insomnia
Mood swings (anxiety, irritability, rage, depression)
Increased stress levels
Digestive issues (acid reflux, food sensitivities)
Joint and muscle pain
Increased visceral fat & metabolic changes
Anger
Tinnitus, dizziness, heart palpitations, a drop in libido, burning mouth, indigestion, and so many other lesser-known symptoms.

Menopause can turn down the switch on your body’s appetite control center, while an increase in abdominal fat also affects hormones that control hunger and fullness.
Our culinary component will address Foundational, Nutritional & Dietary Challenges:

Simplifying balanced nutrition
Managing food sensitivities
Rewriting negative food stories
Exploring dietary shifts

Reduced estrogen during menopause leads to a decrease in metabolism- causing women to burn about 250-350 fewer calories per day.
AND more!

We’ll debunk nutrition myths, black box warnings, and clarify supplement facts.
Strengthen your emotional resilience
Learn unexpected stress management techniques
Weekly accountability check-ins
Receive Consistency Trackers, Food Journals, and Symptom Trackers.

The Key Pillars of this program:

Expert menopause coaching
Professional nutritional guidance
Culinary and lifestyle skills
Mind-body connection & movement
Community support and accountability

1 in 2 women will develop osteoporosis post menopause!
FAQ’s
How much time do I need to commit?
We recommend planning on a minimum of 2 hours per week. The more time you spend, the more you will get out of the program. Remember, this program will equip you with the skills and tools to manage menopause for the next decade (or more)!
Can I do this with a friend?
Yes! We recommend gathering a few gal pals; support makes us stronger!
Is this a detox?
Not exactly. There is a meal guide, and depending on how you choose to implement it, you may feel some initial effects as you shake off old eating habits, especially after the holidays.
1 in 2 women will experience mood changes.
Who are the experts running this Pause and Replenish Program?
Monique Costello
Monique Costello, Functional Wellness Coach and Chef, Reiki Master Teacher, and Longevity Movement Guide
After years of a debilitating breakdown of her body, including chronic back pain, unexplained symptoms like low energy, restless sleep, weight gain, dry skin, and several diagnoses from hypothyroid to autoimmune disorders, Monique found relief in the very same element that fueled her passion, food.
While using food to heal from the inside, Monique incorporated self-care and lifestyle practices for intuition, strength, agility and inner peace.
A champion recipe developer once featured on The Food Network, Monique now leads corporate wellness programs, personalized coaching, cooking events, and is a sought-after speaker in both the wellness and culinary arenas. Monique also hosts nourishing wellness retreats and programs to help clients recognize that food & lifestyle are medicine that can help heal you from the inside.
Contact Monique via www.happyeatshealthy.com

Pause and Replenish
Sue Koch

Sue Koch is a Certified Women’s Menopause Coaching Specialist and advocate for women’s health. After experiencing debilitating perimenopause symptoms during job burnout that landed her in the hospital, Sue turned her passion toward helping women navigate this transition with knowledge, movement, and compassion. This work aligns with her role as a fitness instructor and Director of Operations at IntellxxDNA, a precision genomics company, allowing her to help women feel strong, resilient, and connected to their bodies, in all areas of her life.

What is the cost of this 30-day Pause and Replenish menopause program?
Cost is $399 per person.
Registration via Eventbrite, or reach out directly to Monique for additional registration options.

Ojas Retreat: Root, Rise and Renew: Feb 5-10, 2026
2026-02-05 15:00 - 2026-02-10 11:00 (America/Chicago)
$500 – $1,000 incentive invitation available for a limited time. Reach out to Monique to secure! monqiue@happyeatshealthy.com
$1,000 applies to Hawks Nest, Avocado, Sage or Mountain View rooms
$500 applies to the Sanctuary room

Ojas Retreat: Root, Rise and Renew: Feb 05, 2026, 4:00 pm PST – Feb 10, 2026, 11:00 am PST
Location: Ojas Retreat Center: Nestled in the scenic Santa Rosa Plateau of Southern California.
Join Jennifer and Monique for 6 days of nourishment with:

~Morning and afternoon yoga classes with Jennifer
~ 3 daily plant-based meals prepared by Wellness Chef Monique
~Sunrise meditations & Sunset viewings
~Sound Healing & Kirtan
~Optional guided hikes & local excursions (horseback riding, a visit to the vineyards/wineries, hot air balloon rides)
~Lots of free time for YOU

See more details, rooms and pricing at TinyDancerYogi.com.
Yoga and More Retreat

Everyday Mobility
2026-02-23 18:00 - 19:00 (America/Chicago)
Create a durable, resilient body through stretch, somatic, and Qigong movements for longevity.

Everyday Mobility is a 60-minute virtual class.
Every Monday night, 6-7 pm CT
Create a durable, resilient body through stretch, somatic, and Qigong movements for longevity.
If you can move from the floor to standing, this class is accessible to you.
What you will need:

A yoga mat or towel to lie on.
A strap or towel.
an open mind

Register to receive the Zoom link.

Everyday Mobility Class
2026-03-02 18:00 - 19:00 (America/Chicago)
Everyday Mobility is a 60-minute virtual class.
Every Monday night, 6-7 pm CT
Create a durable, resilient body through stretch, somatic, and Qigong movements for longevity.
If you can move from the floor to standing, this class is accessible to you.
What you will need:

a yoga mat or towel to lie on.
A strap or towel.
an open mind

Register to receive the Zoom link.

Gravity Fascial Stretch Class- Tuesdays @ 6-7pm ct
2026-03-03 18:00 - 19:00 (America/Chicago)
