happy eats healthy

Unwinding Pain Retreat
2026-03-12 16:00 - 2026-03-16 10:00 (America/Chicago)
NEW 2026 DATE COMING SOON! Contact me to be on the first-to-know list!
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.
Blue Ridge Mountains, NC
Unwinding Pain… through the elements of fascial health, nourishing food, functional medicine, breathing, and somatic healing.
Chronic Pain Relief Retreat

“I enjoyed everything about the retreat, the space and location were perfect. Food was excellent. Exercise was spot on. Meditation was good morning and evening. And quiet time was perfect too. Schedules all worked perfect. ” 2025 retreat guest

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 Retreat 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 freer 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
6pm Dinner
8pm Evening Movement. Healing +Reiki

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:
Have questions? Watch Stacey and I discuss some of the key aspects of Unwinding Pain:

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!)
On-site individual Massage Therapy sessions
On-site individual Reiki sessions

“Key points I’m taking home from this retreat are to bounce and wiggle and breathe every day. To improve food choices with simple flavors and simple meals and be brave in the kitchen. To hug fully, giving in to the warmth and honesty you both gave to us.” ~2025 retreat guest

Eldoa movement and nutrition for pain
Accommodations:
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:

$3,350 Solo, $2,820 double pp/double occupancy

King Bedrooms with private baths, 4 & 5:

$3,250 Solo, $2,720 pp/double occupancy

Twin Bedroom with private bath (3 beds available):

$2,420 pp/per bed

$500 Non-refundable deposit required to hold your spot

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

“Best experience I have had in a long time. Very grounding. Great talks on health and food. Being able to focus on self is so rare and having guidance in meditation really help to reconnect mind and body. Highly recommend. Wonderful retreat.” ~Retreat Guest 2025

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 and Reiki Master, 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.

Watch our full-length video on Unwinding Pain:

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

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.

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.
