Rooted & Resilient: A day of movement & nourishment

Want to move more easily, eat better and support your long-term health?
Start with the foundations - and build from there.

For example, when did you last think about your feet?

Most of us barely give them a second thought - until they hurt!

Yet these incredible structures literally shape our posture, our balance and how easily (or otherwise) we move through the world.

Just as a tree needs deep, responsive roots to stay steady through the changing seasons, so our bodies rely on a strong, adaptable base. When your feet are functioning well, they provide that base, helping you meet life’s physical demands with greater ease, stability and confidence.

The human foot is a marvel of natural engineering: 26 bones, 33 joints, and over 100 muscles, tendons and ligaments. They form the foundation of every step, every shift of weight, every movement you make. When those foundations are well-organised and responsive, they support everything above, just like the roots of a healthy tree support its branches.

When they aren't... well, I don't have to tell you how difficult life is when your feet hurt or you find yourself tripping over the smallest obstacle!

During this one-day retreat, functional movement teacher Helen Davis will help you ground and centre yourself by reconnecting with your feet and learning to listen to what they have to tell you. We'll also take time to explore the foundations of healthy eating with nutrition coach Mel Conder.

By the end of the day you will understand how small, accessible movement processes can significantly improve your postural alignment and help you move more easily. You don’t need to be fit or flexible - just open to exploring how subtle changes in how you stand and walk can create lasting shifts in how you feel and move.

Mel will share practical, non-faddy information about what your body needs when it comes to the food we eat, to stay strong, balanced and resilient - particularly in midlife and beyond - with a focus on the nutrients that support bones, muscles, energy and mood. You’ll then put this into practice by building a nourishing, satisfying lunch, giving you a simple, repeatable blueprint for everyday eating that supports your health from the inside out.

Suitable for all levels of experience and none - if you attended this retreat last year, we'll revisit some of the things we covered then (by popular request) as well as introducing new processes and insights to keep things fresh.

As always, we’ll be meeting in a light-filled, modern venue with sweeping views across the South Downs. It's the perfect setting for a restorative, engaging and inspiring day that will lay the foundations for easier movement and better nourishment now and into the future.

Places are limited to keep the group small and supportive.

We'd love you to join us!

This retreat day is perfect for you if...

• You want to improve your sitting, standing and walking posture without pushing or forcing your body
• You’d like your yoga, Pilates, workouts – or just your dog walks – to feel smoother and more sustainable
• You’d like to feel more stable and confident on your feet - now and in the years ahead
• You’re interested in how everyday food choices can help you feel more balanced in mood and energy.
• You’re interested in practical, midlife-aware nutrition that supports steady energy

• You want guidance you can use in everyday life, not just another set of rules

• You value thoughtful teaching, small-group learning and time to explore what genuinely works for your body

What previous participants say

"A really enjoyable day which flew by. I learned a different way of movement and how to readjust my spine and the way I walk. I also came away with new ideas to make my lunches more varied. I’ll continue to be mindful of how I stand and walk, and to add variety to my meals." - Sally

“Before the retreat I felt very tight, stiff and in pain. My whole back has released and the pain has gone. I now feel much better – and I can repeat the processes for myself at home.” - Claire

"A restful but very educational day. I hoped to improve my posture and balance and to rebalance my diet, and I already feel more grounded and balanced. I learned ways to connect through my feet and practical nutrition reminders that build on what I already do. I’ll take away simple changes like being conscious of my feet as I walk and ways to add extra protein and fibre to meals." - Louise

"An excellent day. Helen and Mel are both very knowledgeable and enthusiastic in their chosen fields. I learned to stand taller and to walk barefoot more often - it has made me much more aware of how I walk and I found something that relieved my lower back pain when sitting. Nutritionally, I learned that small changes can make a real difference and I'm planning to try new foods and choose a more colourful range. I look forward to future events!" - Christine

“A very well run day and a friendly group of people – and lunch was delicious. Afterwards I felt very relaxed and less stressed about food than I have in a while." - Susan

"I can feel different parts of my body that I have always taken for granted. I feel more relaxed, confident. The whole day has been incredible." - Carol

"I wanted to gain more knowledge about my body and how to eat more healthily. I learned that little changes can make a big difference, and I learned lots of little ways to keep myself poised. Mel's session gave me more confidence about food choices - I plan to keep trying new foods and be more adventurous. Everything was very clear and inclusive. Thank you!" - Sarah

"A great day - I feel lighter and more poised. Mel's session reinforced how simple it can be to build a nutritious meal." - Jena

What you can expect

👣 Gentle exploration of movement processes to optimise posture and balance
👣 Guided meditations to support your health from the inside out
👣 Time and space to discover your body's natural movement intelligence

🥙 Tips around preparing and enjoying good, simple food with confidence
🥙 Practical guidance on building a delicious, healthy lunch with no fuss
🥙 Hot drinks, snacks and lunch included

📍 Venue: Henry Warren Hall, Nyewood: midway between Petersfield (Hants) and Midhurst (W Sussex) and just 15 minutes from the A3

🏷️ Prices and availability
🐦  Until 31 July: Super Early Bird tickets – £99 (6 available)
🐦‍⬛  August/September:  Early Bird tickets – £111 (6 available)
🦅  from 1 October: Standard tickets – £123 
 💰 Prefer to split your payment? Select Klarna at checkout to pay in 3 interest-free instalments

Helen Davis, One Step Forward

Helen Davis is an experienced functional movement teacher, trained in Scaravelli-inspired yoga and Bones for Life, and a practising clinical hypnotherapist. She helps people improve posture, balance and everyday ease of movement, while also exploring the emotional patterns that so often underpin physical tension and chronic pain. Her approach is warm, practical and grounded in the realities of daily life – supporting lasting change through a deep understanding of the mindbody connection.

"Helen is both passionate and knowledgeable about her subject and shares the background and science as well as the techniques at the perfect pace for a diverse group to keep up.” - Claire

“Helen's teaching is excellent. I learned how to stand and improve my posture. I have better balance and feel invigorated and relaxed. I thoroughly enjoyed the day. ” - Paul

Melanie Conder, Hormonally Nourished 

Mel Conder is a Nutrition & Menopause Coach who offers a refreshing, no-nonsense approach to eating well in midlife and beyond. She specialises in helping you cut through the noise around food and create a simple, sustainable way of eating – no diets, no restrictions, no overwhelm. Just real-life nutrition that works for you and your lifestyle.

“Mel gives practical and thoughtful tips and advice which are easy to incorporate into everyday life. I came out of the session feeling better informed and in better health” - Sarah

“Mel is a great presenter, very easy to understand with great supportive ideas on how to start to make changes” - Karen

Refund policy

We operate a 14 day cancellation policy for retreats. Refunds for cancellations are available up to 14 days prior to date of the retreat, minus a 20% processing fee. Cancellations made within 14 days of the retreat are non-refundable, unless we are able to fill your space via a waiting list or last minute booking. Alternatively you may gift your booking to someone else: in this case please contact us immediately with their details. Where a booking has been secured with a deposit, the deposit itself is non-refundable in all circumstances. The organiser reserves the right to amend this policy at their sole discretion.

The venue

The Henry Warren Memorial Hall is a stunning, state-of-the-art community hall opened in December 2022 in the hamlet of Nyewood, West Sussex. The main hall boasts panoramic, picturesque views through floor to ceiling windows which ‘bring the outside in’.

Nyewood lies between Petersfield and Midhurst (less than 6 miles from each) in the heart of the South Downs National Park (Haslemere 12 miles, Chichester 14, Alton 17, Portsmouth 23, Guildford 25) and just 15 minutes by car from the A3.

Public transport: Nearest railway stations are Petersfield (6 miles), Haslemere (12m) or Chichester (14m). There are buses from both Petersfield and Chichester that may get you there on time, but please check details for the specific date nearer the time. If you are planning to take a taxi it is advisable to pre-book.

A bit too far for you to travel in a single day? Click here for some nearby AirBnB options.