Balance and Bloom

In peace with changing hormones

Viluz, Marbella, June 9–13, 2025
https://www.viluz.com/

At the Balance and Bloom Retreat we will draw the inspiration from the wisdom of “konenki” – the Japanese concept of menopause as a time of renewal and regeneration.

This exclusive get away is designed for women in peri-menopausal and menopausal years ready to embrace this powerful chapter of life with grace and vitality.

At our luxurious Viluz Marbella resort, nestled among serene hills overlooking the Mediterranean, you’ll discover a new perspective on this natural transition. Here, we are not about just managing symptoms; but about unlocking your body’s innate healing potential and tapping into your deepest sources of energy.

About the Space

Viluz means “I saw the light” and can have, among other meanings, a symbolical meaning to finding knowledge about ourselves and reconnecting to our inner wisdom.

This exquisite retreat is a testament to harmonious design, crafted entirely from limestone with flowing, organic shapes that steer clear of sharp angles. Every aspect of Viluz has been diligently curated to foster relaxation, rejuvenation, and reconnection with one’s true self.

The resort’s architecture seamlessly blends with its natural surroundings, creating a space where guests can effortlessly attune to the rhythms of nature. The luxurious boho-chic aesthetic not only pleases the eye but also resonates with the body’s innate sense of balance and well-being.

Viluz offers an exclusive and intimate retreat experience, boasting 10 single-occupancy suites with private terraces. Each suite provides breathtaking views of lush citrus and herb gardens, the majestic Mediterranean Sea, and the rolling hills with La Concha mountain as a stunning backdrop.

The resort features an elegantly designed outdoor yoga deck, shaded by surrounding trees and overlooking a picturesque heart-shaped lake, creating a tranquil setting for mindfulness practices

A 300-year-old hollow tree serves as a unique meditation space, carefully aligned to resonate with theta brainwave patterns, fostering deep relaxation and inner peace.

On the premises, a specially crafted Chinese reflexology track awaits, comprising over 200 strategically placed river stones. These stones stimulate key acupressure points along the ovarian meridian pathways, promoting balance and harmony within the body.

Over five transformative days you will:

  1. Learn hormone-balancing nutrition and lifestyle practices, rooted in both ancient wisdom and cutting-edge science,
  2. Nourish your body with specially crafted meals that cleanse and support hormonal equilibrium and are validated by integrative medicine research,
  3. Understand how to maintain an optimal body weight during this transitional time,
  4. Master movement and breath work techniques tailored to activate your parasympathetic nervous system (relaxation) and enhance vitality,
  5. Reset your circadian rhythm through yoga practices, especially through yoga nidra and breath work, shown to lower cortisol by 28% in menopausal women,
  6. Reconnect with nature through mindful hikes and meditation in our ancient olive grove,
  7. Immerse in the transformative power of the thermal therapy circuit, featuring Finnish saunas and invigorating Wim Hof-inspired cold plunge.

This evidence-based approach to wellness offers a myriad of benefits, particularly for women navigating the menopausal transition:

  • Enhanced Circulation: Alternating heat and cold stimulates blood flow throughout the body.
  • Reduced Inflammation: Thermal contrasts help alleviate muscle soreness and joint discomfort.
  • Accelerated Detoxification: Sauna sessions promote the elimination of toxins through perspiration.
  • Improved Cognitive Function: Experience enhanced focus and elevated mood.
  • Metabolic Boost: Cold exposure can increase calorie burn and support weight management.
  • Immune System Support: Regular thermal therapy may strengthen overall immune response.
  • Optimised Sleep Patterns: Many participants report improved sleep quality and duration.

Most notably, our thermal therapies offer significant relief from menopausal symptoms.

Clinical studies have shown that Finnish sauna use can reduce hot flash severity by up to 49%. Additionally, emerging research suggests that controlled cold water exposure may help alleviate anxiety, mood swings, and the frequency of hot flashes associated with menopause.

This is more than a retreat – it’s an invitation to redefine your relationship with your changing body and step into a phase of life filled with purpose, wisdom, and renewed energy.
Join us to discover the art of thriving in your renewal years,.

This retreat is for you even if you do not have any visible or hard to manage symptoms. Improving metabolic health is as important for your overall health and chronic disease prevention, as it is for managing you peri- and menopausal time.

Your Daily Harmonious Blend of Movement, Relaxation, Nourishment, and Knowledge:

Morning Awakening

08:00: Opening Awareness Practice.
Gentle movement, breath work and guided meditation to set intentions for the day

08:30: Strength Yoga Session
Practices aimed to build bone density and muscle tone, focused on functional movements for everyday vitality, as well.

Midday Nourishment and Learning

10:30: Nutrient-Dense Brunch
Hormone balancing feast featuring locally-sourced ingredients.
Mindful eating practice to enhance digestion and absorption.

11:30: Nutrition and Lifestyle Masterclass
Fundamental rules of hormone-balancing nutrition and lifestyle for peri- and menopausal years.

13:00: Personal Reflection Time
Journal, rest, or explore the grounds at your own pace.

Afternoon Snack, Exploration and Rejuvenation

14:00: Healthy snack
A balanced and nutritious snack if you need a boost to keep you going

14:30 Mindful nature walk/hike
Go for a tour of the lush surroundings with a visit to the ancient meditation tree for a grounding practice or the Chinese reflexology path.
Alternatively choose hiking along the tracks of the nearby hills.

16:30: Thermal Therapy Circuit
Finnish sauna session, alternated with invigorating cold plunges.

Evening Restoration

18:30: Restorative Yoga and Breath work
Gentle postures to release tension and stored stress.
Pranayama techniques for hormonal equilibrium.

19:30: Nutrient-Dense Dinner
Chef-prepared meal focused on hormone-supportive ingredients with an explanation on how each element of the meal supports menopausal health.

21:00: Evening Meditation
Guided visualisation for deep relaxation.
Singing bowl sound therapy to promote restful sleep.

The Culinary Experience – food as medicine

Our talented Private Wellness Chef Eliza will craft plant-focused meals that not only will nourish your cells but also support the body’s natural detoxification processes, particularly enhancing liver function.Carefully designed dishes will be tailored to balance hormones by optimising insulin sensitivity, ensuring a harmonious metabolic environment.

Beyond nutrition, Eliza’s culinary approach rekindles the joy of eating by serving high-vibrational foods that delight the senses. You will be able to savour a variety of proteins, healthy fats, and an array of fresh and fermented vegetables, complemented by an assortment of seeds and nuts. Each meal will be a celebration of flavour and vitality, reconnecting your body with the pleasure of wholesome, nourishing food.

Your investment in unlocking the transformative power of your Renewal and Empowerment Journey

Viluz is a brand new retreat space and as a welcoming gesture we received a promotional price.

Price
€3,050 Standard Rate
€2,750 Early Bird (Paid by 31st of March)

Payments:
To reserve your spot transfer 50% of the payment (non-refundable after the group is formed) to an EUR account at Wise:

Name: Katarzyna Joanna Gendis
IBAN: BE93 9677 2902 3367
Swift/BIC: TRWIBEB1XXX
Use when sending money from outside SEPA
Bank name and address: Wise, Rue du Trône 100, 3rd floor, Brussels, 1050, Belgium

Included:

  • 4 nights in private, luxurious suite with a terrace,
  • All yoga practices, including philosophy infused movement, breath work, meditations, yoga nidra.
  • Lectures on peri- and menopausal nutrition and lifestyle, including hacks on supporting blood sugar balance,
  • 2 super nutritious power meals and an afternoon snack,
  • Finish Sauna and Hammam,
  • Wim Hoff cold plunge,
  • Individual health consultation.

Excluded:

  • flights to Malaga,
  • airport transfers,
  • additional treatments, e.g. massages

Are you ready to rewrite your menopause narrative?

To ensure an intimate and exclusive experience, this transformative retreat is limited to just 9 women. This carefully curated group size fosters a cozy ambiance while providing high-end luxury and comfort. The small community setting allows participants to share experiences and support one another, potentially enhancing the body’s natural oxytocin release through feminine connection.

If you’re considering this retreat but have questions, we invite you to schedule a personalised consultation. During this session, we’ll address your inquiries and provide tailored advice on how this retreat could benefit you at this stage of your journey.
To book your consultation, please visit www.calendly.com/boostbykasiagendis

The retreat leader

Kasia Gendis is a seasoned Nutrition, Mindfulness, and Stress Resilience Specialist with a decade of experience working individually with women. Focusing intensively on the peri-menopausal and menopausal phases, she helps women embrace this transition as a period of wisdom and leadership, drawing inspiration from the Japanese concept of “konenki” meaning renewal, entering a new phase of life, a time to embrace.

With a focus on evidence-based nutrition, specific lifestyle habits, and mindfulness practices, Kasia empowers women to minimise unwanted symptoms and tap into their body’s innate wisdom. Her approach is rooted in the latest research on mindfulness-based interventions, which have shown promise in reducing menopausal symptoms and improving overall well-being

A dedicated practitioner and teacher of yoga and mindfulness for nearly 25 years, Kasia continues her learning journey under the guidance of her guru, Manoj Kaimal.
Her expertise in Manasa Yoga as a senior teacher helps her students cultivate a calm, focused, and inspired mind within a healthy, strong, and supple body – the main focus of Manasa Yoga.

Kasia’s compassionate teaching style creates a nurturing environment for personal growth and self-discovery. This supportive atmosphere is particularly beneficial during the transformative menopausal transition, allowing women to unlock their true potential and inner wisdom.

By combining her extensive experience with a holistic approach to women’s health, Kasia guides her clients towards a more balanced, empowered, and fulfilling life during and beyond menopause.