Supported & Spacious: A day of movement & nourishment

Want to ease tension, move more comfortably and rediscover the joy of good food?

When we think about tight necks and shoulders, we tend to focus on stretching or massaging the tension away. But lasting comfort begins lower down. The way your feet, pelvis and spine organise themselves shapes the ease and balance available above. When the foundations are well supported, the upper body can settle, soften and relax into effortless movement.

Similarly, when we think about eating well, our attention often goes to what to add or remove from the plate. But real nourishment is an inside job. The state of your digestion, your stress levels and your relationship with food all influence how well your body can absorb what you eat. When these inner foundations are supported, eating becomes easier, calmer and more enjoyable – and food becomes a source of pleasure again, rather than yet another stressor.

It all starts with the foundations, because stability – whether from the ground up or from the inside out – allows everything else to release and rebalance.

During this one-day retreat, functional movement teacher Helen Davis will guide you through gentle, accessible processes to rebalance and realign your body from the ground up. You’ll explore how releasing unnecessary effort below the shoulders allows the neck, head and upper back to feel lighter, more stable and more at ease – improving posture, balance and comfort in everyday movement.

Nutrition coach Mel Conder will complement this with a relaxed, practical session that helps you strip away the confusion and pressure around 'healthy eating'. You'll explore how supporting gut health, eating mindfully and letting go of food rules can help calm the body, ease stress and boost energy and resilience – no guilt, no overwhelm, just simple, enjoyable nourishment.

Together we'll enjoy a build-your-own lunch experience designed to help you put everything into practice – slowing down, listening to your body and making choices that feel good. Starting with a comforting, seasonal soup base and adding toppings that reflect your body's needs and tastes – a creative way of reconnecting with the joy of food and self-care.

By the end of the day, you’ll understand how improved postural alignment and balanced nutrition can work together to ease tension and support long-term wellbeing. You don’t need to be fit or flexible – just curious about how small changes in movement and food can make a big difference to how you feel.

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 hold tension in your neck, shoulders or upper back and want to learn how to release it gently
• You’re ready to improve your posture and balance without pushing or straining
• You’d like to feel stronger and more stable from the ground up, whatever you're doing
• You’re curious about how gut health affects stress, mood and energy
• You want to eat in a way that eases stress, boosts energy yet feels simple and sustainable
• You enjoy thoughtful, mindful movement and practical, real-world nutrition tips
• You’d welcome a restorative day that helps you step away from your busy life, reconnect with your body and unwind

Feedback from previous events

“I came hoping for movement and nourishment and feeling a bit uneasy in my body. I left feeling calm and relaxed. I learned to be more mindful with food and more aware of how my body feels, especially how my feet connect with the ground. The breathing work was very good. I’d recommend this day because we all need time for ourselves and to be with open-minded people.” – Anna

“A perfect day. Reinforcement of both movement and nutrition techniques learned on Helen and Mel’s previous retreat. I arrived feeling tight and left feeling looser and more relaxed – my neck feels longer and I feel much lighter. Many useful tips to take away.” – Christine

“A day of easeful movement, inspiration for healthy eating and a chance to unwind. Before the retreat I felt stiff and in pain – afterwards my whole back had released and the pain had gone. I feel inspired and relaxed, with practical tools I can repeat at home. It was brilliant.” – Claire

“I’ve worked with Helen before and I got lots of good reminders about the movement processes, as well as some really great ideas for adding fibre and protein to meals. I’m feeling taller, straighter and lighter – mentally and physically – and pleasantly full! I’d love to bring a friend next time so we can practise what we learn together.” – Jane

“I was hoping to get help with my posture, relaxation and tips on nutrition. It was 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.” – Susan

“Lovely day, great food and lots of helpful movement. I feel energised and nourished and very grateful for the effort both Helen and Mel made. I’d encourage anyone to experience the lessons we learned.” – Gail

“It was lovely to have a ‘me’ day with like-minded people. I learned how to listen to my body and improve the nutritional value of my meals. Especially helpful for shoulder and neck release. I left feeling relaxed.” – Anne

What you can expect

👣 Gentle exploration of movement processes to improve 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 supporting gut health and reducing nutritional stress, in midlife and beyond
🥙 Practical guidance on building a delicious, healthy lunch with no fuss
🥙 Hot drinks, mid morning snack 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
🐦 Super Early Bird tickets – £99 (6 available)
🐦‍⬛ Early Bird tickets – £111 (6 available)
🦅 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

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