She Comes First: The front burner anti-inflammatory retreat by the sea

A Gulf Coast retreat for women who do it all—focused on anti-inflammatory nutrition, hormone balance, nervous system healing, and the radical act of putting herself first.

Dates: 

July 16-20, 2026

Destination: 

Gulf Coast

Included: 

All meals & snacks

Water, tea, coffee, juice

Journaling, mindful moments, community

You will have our own bed, shared room, shared bathroom

Extra costs:

1 dinner at local restaurant

Paddle boarding, surfing, etc hourly costs, if applicable

Cost to attend:

$1,800

** flexible monthly payments

Attendees: 

6-10 total

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She Comes First: The Front Burner Balance Retreat is a 4 day women’s beach experience designed for mothers, entrepreneurs, and caregivers who are ready to step out of survival mode and back into themselves.

This retreat is about:

• Feeding your body anti-inflammatory, hormone-balancing foods
• Calming your nervous system through nature, rest, and play
• Releasing guilt around rest, nourishment, and pleasure
• Remembering what it feels like to feel steady, clear, and happy again

This is not about doing more.
This is about coming back into balance—physically, emotionally, and hormonally.

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SNEAK PEEK THE ITINERARY - 

Day 1: Arrival + Exhale

Theme: You Are Held Here

Focus

• Nervous system downshift
• Safety, grounding, and arrival
• Letting go of “doing mode”

Experiences

• Welcome circle + intention setting
• Gentle beach walk or sunset grounding
• Opening mindful moment: permission to rest
• Nourishing, easy-to-digest anti-inflammatory dinner
• Sound bowl therapy beachside
• hypnosis
• journaling - arriving as you are

Nutrition teaching

• How stress impacts digestion, hormones, and inflammation
• Why slowing down is the first step to healing

Takeaway
“You don’t have to earn rest. You’re allowed to receive.”

Day 2: Feed Her First

Theme: Nourishment Without Guilt

Focus

• Blood sugar balance
• Hormone-supportive nutrition
• Reframing food as self-care, not control

Experiences

• Morning journaling/setting intentions
• hypnosis
• Making food together
• Morning beach time or gentle movement
• Nutrition talk: anti-inflammatory + hormone-balancing foods
• Paddle boarding or free play
• Guided mindful eating experience
• artful moment - painting rocks, mandalas
• Fire pit evening connection
• Sound bowl therapy beachside

Nutrition teaching

• Foods that support cortisol, estrogen balance, and steady energy
• How under-eating and skipping meals affect mood and hormones

Takeaway
“When I feed myself first, I show up better for everything else.”

Day 3: Balance & Flow

Theme: Coming Back Into Rhythm

Focus

• Hormonal harmony
• Gut health + inflammation reduction
• Listening to your body’s cues

Experiences

• Morning journaling/setting intentions
• hypnosis
• Making food together 
• Sunrise beach walk or meditation
• Playful group activity (cornhole, beach games, paddleboarding)
• Rest + integration time
• dinner at local restaurant
• Guided visualization: returning to your natural rhythm
• Evening fire pit reflection + celebration
• Sound bowl therapy 

Nutrition teaching

• Gut–hormone connection
• How inflammation shows up as fatigue, cravings, irritability
• Simple swaps to support balance at home

Takeaway
“My body isn’t broken—it’s communicating.”

Day 4: Happy Girl Energy

Theme: Joy Is Medicine

Focus

• Mood, pleasure, and vitality
• Releasing pressure and perfection
• Remembering how to play

Experiences

• Making food together 
• Morning journaling
• hypnosis
• check out around lunchtime

Nutrition teaching

• Foods that support serotonin and dopamine
• Why joy, laughter, and pleasure reduce inflammation

Takeaway
“I’m allowed to feel good without guilt. I know how to nourish myself—even when life gets full.”