Aging w/ Vitality, Joy, inspiration & Power –
(Navigating Menopause & our bodies with grace)
A retreat CREATED FOR women 50+ YEARS of age
In partnership with
Traveling Texans 50+
Garden State Travelers
Flying Floridians.
Aging with Vitality, Joy, inspiration & Power – (Navigating Menopause & our bodies with grace)
Support and reclaim your balance and health with a dive into aging with grace.
Coco B Wellness & Abigail Boehm present a mindful and energetic dive on health and wellness geared to women 50+.
In partnership with:
Traveling Texans 50+
Garden State Travelers
Flying Floridians.
Itinerary
December 9th: Arrival and Welcome
Afternoon: Arrival at Cancun Airport and transportation to Isla Mujeres.
Evening: Relax and unwind at the villa
5:00-600 Restorative yoga session
7:30 PM: Welcome reception and dinner with the group at Coco B Isla hosted by Aba Boehm.
December 10th
7:00-8:00AM Coffee and tea service
8:00-9:00 AM Morning: Breakfast at Coco B Villa as a Group.
9:20-12:00 The Power in your Breath: Pranayama workshop
12:00-2:30 Lunch free time opt in for massage
3:00- 4:30 Sleep like a goddess
6:00-7:00 cocktail hour and sunset
7:00 PM: Dinner
December 11th
7:00-8:00AM Coffee and tea service
8:00-9:00 AM Morning: Breakfast at Coco B Villa as a Group.
9:20-12:00 Love your body (belly, pelvis, breast)
1:00-2:00 Lunch
*3:30-6:30 Sunset boat and cocktails (opt-in)
7:30PM: Dinner
December 12th
7:00-8:00AM Coffee and tea service
8:00-9:00 AM Morning: Breakfast at Coco B Villa as a Group.
9:20-12:00 Love your hormones workshop
12:00-4:30 Golf cart outing and lunch on the town (No Host)
3:15-4:30 afternoon yoga practice
6:00-7:00 cocktail (or mocktail) hour and sunset
*7:00pm dinner and shopping in town (No Host)
December 13th
7:00-8:00AM Coffee and tea service
8:00-9:00 AM Morning: Breakfast at Coco B Villa as a Group.
9:20-12:00 Making friends with food, digestion and the microbiome
1PM-2PM Lunch
*2-3:15 free time opt in for massage
3:15-4:30 afternoon yoga practice
5:30-7:00 cocktail hour and sunset plus group photos
7:00 PM: Departure Celebration Dinner with fire dancers
December 14th
7:00-9:00AM Breakfast at the villa
Departures
Optional/Extra TBD: Catamaran cruise, morning sunrise meditation, massage therapy, additional excursions & services
Departures
Optional/Extra TBD: Catamaran cruise, morning sunrise meditation, massage therapy, additional excursions & services
About Abigail Boehm CNM, MSN, AYT, AC
Abigail is an Hatha yoga instructor with over 50 years of experience, including 30 years of teaching and running a yoga school. Her teaching reflects a lifetime of practice, blending her roles as a seasoned Nurse Midwife, Ayurvedic counselor, mother, and grandmother. Abigail holds a master’s degree in nursing from the University of Pennsylvania and has experience teaching at both graduate and undergraduate levels.
Drawing from a diverse array of yoga styles and expertise in yoga therapeutics, corrective and creative movement, Ayurveda, and holistic healthcare, Abigail has worked with a broad spectrum of students, from those recuperating from severe illness and injury to dancers, athletes, and individuals seeking greater wellness.
In her classes, Abigail weaves together restorative, therapeutic, and vigorous (when appropriate), practices, incorporating yoga, pranayama, meditation, guided visualization, and mudras to foster profound relaxation and integration. A keen listener and a calm voice in the ongoing dialogue between Eastern and Western approaches to health and spirituality, Abigail operates a private studio in Lambertville, NJ, where she offers yoga, meditation, and Ayurvedic practices. She also conducts women’s workshops and teaches to local, national, and international audiences.
Program Overview
Aging with Vitality, Joy, Inspiration & Power – (Navigating Menopause & our bodies with grace)
(Each outline represents a 2-2.5-hour morning workshop with yoga practices embedded and a 1 + hour afternoon or evening practice)
…Increase your Vitality Decrease your Stress
The Power in your Breath: Pranayama workshop
What is Prana – Prana the bridge between Mind & body; the 5 pranas in the body
What is pranayama?
The respiratory system: Deep Relaxation and Visualization
Daily yoga practices and Pranayamas for life
Love your Hormones
What is a hormone and how do they interact?
Where do hormones come from?
What Happens to sex hormones as we age?
Hormones Helpers
Relaxation and stress
*Daily yoga practices to keep & balance our hormones
Sleep Like a Goddess
Some fun sleep science: Plus a meditation that takes us through Deep wave and REM sleep
1st and 2nd sleep how to and Not to navigate the transition between them
Dinacharya or daily practices to Sleep like a Goddess
Exercise
Foods for sleep
Your unique Sleep
Daily yoga practices Acupoints, mudras, and yoga Nidra
Love your Body (Belly – Breast – Pelvis)
Belly
The Belly is the Hara, our vital center.
Where our 2nd brain resides,
Where life can grow, where our digestive fire lives….
*Daily yogic practices to keep our bellies alive and well
Love your Pelvis
Mentally mapping your pelvis: A relaxing Visualization
The pelvic floor- how to keep in flexible and functioning well
The Amazing Vagina
The 3 sisters: rectum, bladder, uterus
*Daily Yoga and other practices to keep your pelvic floor flexible and working
Love your Breasts
A little Science and socio-cultural information about breasts; slide show-
What blocks lymph flow …Movements and self-massage techniques to enhance Lymph flow
Daily yoga practices and poses for breast health
Making Friends with Food, Healthy Digestion and the Microbiome
What is healthy digestion? (What does it look like/feel like?)
Why is my digestion important?
What is the microbiome and how does it work?
*Daily yoga practices to balance digestion
*Daily practices refer to yoga (often restorative) movement, exercises, breath work, self-massage, meditation, mudras (hand gestures), work with posture, cranial nerve exercises and other self-care practices.
Integrating -
Dinacharya or Daily Ayurvedic practices to Enhance Health and Vitality as we Age
Ayurveda is àkey words: ancient/ science of life/microbiome micro/macrocosm, biorhythms
How we get out of synch
Dinacharya isàdaily practices that soothe and create daily rhythm and syncronicity
Dinacharya includes all your patterns and habits
Dinacharya = self-care, daily nurture and detox
Creates a rhythm
Be Organized, Be intentional: Morning and evening practices
Sleeping/ waking-
Exercise
Meals/ timing/ food choices
Elimination patterns and habits
Daily yoga practices, Meditation, yoga, pranayama: Your Unique practice