IS THIS RETREAT FOR YOU?

Mountain Calm is designed specifically for women who are navigating perimenopause or menopause and are ready to slow down, be properly supported, and come away with practical tools they can actually use.

If you are experiencing sleep changes, fatigue, joint discomfort, pelvic symptoms, or simply feeling the effects of hormonal shifts then this weekend has been built with you in mind.

ABOUT THIS RETREAT

Perimenopause and menopause bring real changes, in your body, your sleep, your energy, and your sense of self. Mountain Calm takes that seriously.

Held at the beautiful Trawool Estate in the Goulburn Valley foothills, this small-group winter weekend is timed to coincide with the winter solstice which is the longest night of the year, and a natural invitation to pause, turn inward, and restore. There is something quietly powerful about gathering with other women at this threshold in the year, and at this threshold in life.

Across two nourishing days you will hear from a naturopath and a women’s pelvic health physiotherapist in intimate, practical workshops, move through slow flow vinyasa, yin, and restorative yoga, and settle into breathwork guided by Sam Heyfron. Between sessions, the time is yours, walk the trails, sit with a warm drink and look at the mountains, curl up in the library with a book, journal, rest, or book an optional massage or naturopathy consult.

This is not a high-intensity program or a “do it all” weekend. It is a thoughtful pause with genuine clinical knowledge woven through it.

WORKSHOPS & SESSIONS

Evidence-informed support for this stage of life.

Each session is designed to be informative, warm, and genuinely useful and give you evidence-based tools and understanding you can take home.

Yoga: Slow Flow Vinyasa, Yin & Restorative

Led by Samantha Heyfron, Physiotherapist and Yoga & Breathwork Instructor, with a special interest in holistic care for women in perimenopause and menopause.

Sessions across the weekend weave together slow flow vinyasa to gently build warmth and strength, yin yoga to release tension in the deeper connective tissues, and restorative yoga supported by props for complete rest and nervous system recovery. Meditation is woven throughout.

These practices are drawn from evidence-informed traditions and are particularly well suited to the hormonal and musculoskeletal changes of this life stage.

Breathwork

Also led by Samantha Heyfron, this session draws on her background in physiotherapy and breathwork instruction to guide you through techniques that support nervous system regulation, reduce stress, and support sleep and energy which are all areas commonly affected in perimenopause and menopause.

Accessible for all experience levels. No prior breathwork experience needed.

Naturopath Workshop

Led by Jessica Hughes, naturopath (BHSc) with a special interest in women’s health and studying a Masters of Physiotherapy.

Feel like yourself through Menopause: Natural Approaches to Hormonal Health & Wellbeing

A two part evidence-informed and practical workshop designed to help women better understand the hormonal changes that occur during perimenopause and menopause, and how nutrition, lifestyle and natural medicine can support them through this transition.

Topics will include:

• Understanding the hormonal changes of perimenopause and menopause
• Nutrition for hormonal balance, bone health and healthy ageing
• Supporting energy, sleep and mood
• Managing stress and supporting the nervous system
• Gut health and inflammation
• Evidence-based supplements and natural support options
• Practical strategies attendees can implement immediately

Women’s Pelvic Health Workshop

Led by Casey Trevenna, Women’s & Pelvic Health Physiotherapist (BSc University of Melbourne, Master of Physiotherapy Practice La Trobe University, APA Women’s & Pelvic Health Certified).

This workshop focuses on pelvic health changes that commonly accompany perimenopause and menopause and offers honest, evidence-based information and practical strategies in a warm and open setting.

Topics include:

• Pelvic floor changes at menopause – what is normal and what to watch for
• Bladder symptoms, prolapse, and pelvic pain – when to seek support and what can help
• Intimacy and pelvic comfort through the menopause transition
• Practical strategies and self-care approaches you can start using straight away

Casey will also briefly touch on the broader musculoskeletal picture, though the focus of this session is pelvic health.

Sound Healing Session — Potential Addition

We are exploring the option of including a sound healing session on the first or second evening which is fitting for a solstice gathering. This will be confirmed closer to the retreat date and will depend on the group’s preferences. All registered participants will be consulted before the retreat.

COST

$750 per person

Includes all retreat activities and workshops, plus all catered meals, morning tea, and afternoon tea across the weekend.

What’s included:

• Naturopath workshop (two parts) with Jessica Hughes
• Women’s pelvic health physiotherapy workshop with Casey Trevenna
• Slow flow vinyasa, yin and restorative yoga sessions
• Breathwork with Sam Heyfron
• Guided walks (two trails, options for all fitness levels)
• All catered meals and teas

Optional extra: Massage and personalised naturopathy consult (additional cost, bookings subject to limited availability).

WHAT YOU CAN EXPECT 

Over two gentle winter days, gathered close to the solstice, you can expect:

• Informative workshops with a naturopath and a women’s pelvic health physiotherapist
• Slow flow vinyasa, yin and restorative yoga, and meditation led by Sam Heyfron
• Breathwork guided by Sam Heyfron (Physiotherapist and Yoga & Breathwork Instructor)
• Guided country walks on nearby trails (with options for different fitness levels)
• Plenty of unhurried time to rest, journal, read in the library, look at the mountains, book an optional massage, or simply do nothing at all
• A closing meditation to help you integrate the weekend

All activities are optional, join in as much or as little as feels right for you. 

WEEKEND FLOW (OVERVIEW)

SATURDAY

Arrive Saturday morning to a warm welcome before heading out on our first guided walk along the Great Victorian Rail Trail (approximately 5–10km, with options to suit different fitness levels).

Morning tea followed by part 1 Naturopathy workshop with Jessica Hughes.

After lunch, ease into an afternoon slow flow vinyasa yoga and meditation session with Sam followed by part 2 Naturopathy workshop.

The evening brings free time to rest, book an optional massage, sit in the library, journal, or simply look out at the mountains before dinner.

Sound healing session — potential solstice evening addition (to be confirmed closer to the date). 

SUNDAY

Begin gently with breakfast, then a shorter walk on the Garwarn Baring Walking Track (approximately 4.8km), followed by morning tea.

Late morning we come together for our womens pelvic health workshop with Casey Trevenna — along with a breathwork session with Sam.

Then enjoy lunch, some free time and a closing yin or restorative yoga and meditation session before heading home feeling calmer, clearer, and more grounded. 

YOUR HOSTS & PRESENTERS

Samantha Heyfron — Host, Retreat Leader & Movement Guide

Physiotherapist

• Practice Principal
• Yoga & Breathwork Instructor
• 30+ years of clinical experience
• Special interest in holistic care for women in perimenopause and menopause
• Founder, Whittlesea Physiotherapy & Clinical Pilates (est. 2005)

Sam leads the yoga, breathwork, walks, and meditation throughout the retreat, and brings her deep understanding of the physiology and lived experience of this life stage to everything she facilitates.

Casey Trevenna — Women’s & Pelvic Health Physiotherapist

BSc (University of Melbourne)

• Master of Physiotherapy Practice (La Trobe University)
• APA Women’s & Pelvic Health Certified

Casey consults at Whittlesea Physiotherapy on Wednesdays and Saturdays and brings warmth, clinical depth, and honesty to her approach to women’s health at every life stage.  

JESSICA HUGHES – NATUROPATH

Degree-qualified naturopath (Bachelor of Health Science) and founder of Jessica Rose Naturopathy has a special interest in women’s health, hormonal balance, gut health, stress management and metabolic wellbeing. Jessica is passionate about helping women navigate perimenopause and menopause with practical, evidence-informed nutrition and lifestyle strategies that support long-term health, energy and vitality. Jessica is also commencing a Master of Physiotherapy at RMIT University, bringing an integrative perspective to women’s health care.

Limited 1-1 naturopathy consults available with Jess during the retreat, if you would like to book an optional session (additional cost) please advise.

For Naturopathy bookings outside of the retreat Jess is available for online consults: Jessica Rose Naturopathy Online Booking

ACCOMMODATION (OPTIONAL OVERNIGHT STAY)

You have complete flexibility with how you attend:

• Arrive Saturday morning for the retreat, or
• Arrive the night before to ease into the weekend, or
• Extend your stay afterwards, or
• Attend as an easy day trip from Whittlesea (less than an hour’s drive)

Accommodation is booked directly with Trawool Estate: https://www.trawoolestate.com.au/

BOOKINGS NOW NOW

This is an intentionally small group. Book early to secure your place.

A solstice gathering for women ready to pause, restore, and come home to themselves with practical support for exactly where they are right now