Kitchen Confidence & Compassion

A RETREAT FOR PRACTICAL SELF-CARE, NOURISHMENT, AND LIFE-ENHANCING BALANCE

OCT 24-29, 2022    |    RENTON, WA

If you’re a woman with a lot going on, who’s ready to grow in self-permission and kitchen confidence and learn the self-care tools you need to compassionately nourish your mind, body, and spirit, then join us for this special retreat where you’ll come away with more balance, energy, and satisfaction than you ever imagined possible!

You instantly feel your body’s tension evaporate as you relax into the couch and close your eyes.

A few birds call to each other just outside, and you calm your mind as you listen to the rain gently falling on the window. As you open your eyes, you find yourself mesmerized into a cozy lull by the indoor fireplace.

You smell the delicious fragrance of dinner cooking, as it floats over from the nearby kitchen. The wonderful aroma reminds you of the mug you’re holding, and you take a slow sip, reveling in the simplicity of this moment.

For the first time in a while, the muscles in your face are calm and hold no particular expression… nor is there an expectation to have one, you realize.

At last, the constant pressures of your daily life have evaporated, and you realize that you can just be. At last, you’re releasing yourself from the demands of life, and creating space to care for you.

a cozy POV picture of someone holding a mug, covered in a super soft blanket

Can you imagine how kind and gentle it would feel to care for and respond to yourself the way you do for everyone else?

That feels big, right? In this experience, you get a new outlook on self-care and a chance to practice. At the end of the retreat, you go home refreshed, knowing how to fill your own cup (even at home in the middle of real life) so you can pour into others and your goals.

And what if that calm, “I got this” feeling spread to the kitchen? What possibilities could open for you if you felt more in-control, balanced, and confident around nourishing yourself as an act of self-care?

On this retreat, you grow that kitchen confidence and ability with practical, everyday skills so you can care for yourself through food on any day of the week.

And wouldn’t it be amazing if you knew you could easily choose and prepare food that tastes great and feels good in your body, using a flexible approach that requires no willpower?

Imagine how it would feel to notice that you’re hungry, respond to that need, and feel like you were fueled for your next task.

Two women's hands are visible, confidently chopping bell peppers together on a kitchen counter.
a beautifully presented plate of hummus, sprinkled with olive oil and various seeds, and topped with a sprig of herbs

Going even further, what if it was “presentable” food, something you could make for others too?

Do you feel pride, confidence, amazement, comfort…? Do you sense yourself sitting a little taller, relieved of the usual burden of cooking?

It’s possible, and I guide you through this process so that you have opportunity to learn it, practice it, and feel prepared to continue it when you return home.

This Is Amazing!

Renton, WA

Renton has that classic Pacific Northwest feel, with its many trees, surrounded by two majestic mountain ranges and a large lake. It’s close but separated from the bustle of Seattle, allowing you to enjoy a slower pace while still offering many opportunities.

We’ll be staying in the Highlands neighborhood, with easy access to parks and trails; a diverse mix of shops, cafes, and restaurants; and many spa services to add to your retreat experience.

On the way to the venue, you look around at the quiet, tree-filled neighborhood perfect for our “real life adjacent” escape. It’s not too far removed from your daily norm that it feels impossible to apply your experience to regular life. And it’s not too similar that it feels challenging to let go while you’re here.

A calm, modern living room with an airy feel and natural light from the patio

The Venue

From the moment you walk into the modern house, your whole body knows this is where you’re supposed to be. Your shoulders relax, opening you to possibility, and you feel the half breath you’ve been holding leave your lungs in an exhale. As you breathe in again, you’re filled with a sense of calm and anticipation.

You orient yourself to your room, your private space for quiet sanctuary and a launching point for the day’s activities. Every night you sleep soundly on the comfortable Tempur-Pedic bed and wake up feeling refreshed.

During the day, natural light fills the house with bright promises, and in the evening, the indoor fireplace creates a cozy mood to connect and reflect.

A spacious and restful room is illuminated by the natural light coming from the large window. A comfortable bed invites you to look forward to a restorative sleep this evening.

I Need This Experience!

Nourish Yourself

On this retreat, you’ll eat to satisfaction, nourishing your body, engaging your mind, and encouraging your spirit.

You’ll delight in the local neighborhood favorites, like mouth-watering freshly baked goods, specialty cafe drinks, and an upscale meal with a regional menu featuring local Pacific Northwest agriculture and seafood choices.

Create and savor delicious meals in the spacious kitchen, using your new skills and the support of the group, and let your confidence grow knowing that you can recreate the meals you enjoy most on the retreat.

Other times, enjoy a moment of rest as I prepare tasty meals for our group. Sit back and allow the enticing aromas to increase your anticipation of the upcoming culinary delights.

Our menu isn’t fully set yet, but here are a few of the many delicious possibilities: imagine a savory seafood pasta with fresh tomatoes and parsley, a worth-waking-up-for morning pancake bar, and a wonderfully delightful chicken stir-fry.

You’ll also prepare your own delicious and nourishing foods from the ingredients provided, allowing you space to practice caring for your own needs at your own pace.

And don’t forget about dessert! Enjoy the fun dessert and snack options available – relaxing in the joy of the All Food Fits approach.

Let yourself dream of snacks and sweets like a cheese and chocolate plate, rose-scented rice pudding, and crisp kettle-cooked potato chips.

(If you have food allergies or requests, please reach out to discuss accommodations.)

mosaic of fresh, homemade foods like shrimp tacos, baked pasta, grilled salmon with salad, and roasted veggies and balsamic and olive oil
Creamy rice pudding with berries on top
Modern lux kitchen with an airy, minimalist feel
Savory English muffins with balsamic sauteed mushrooms, tomatoes, and dill

The Journey

Are you ready to feel re-energized and supported to take a kinder approach to the way you think about yourself and your food?

On this retreat, I’ll guide you through six days and five nights of experiences selected especially for you. My clients don’t need to spend years learning the concepts like I did. You’ll learn concepts quickly and spend the rest of the time practicing them in various situations.

There are also hours of daily, dedicated self-care time so that you can separate and relax from normal life, learn practical skills, and have time to try them out so that you’re ready to use them in the “real world.”

Here are some highlights of the overall journey:

berry cheesecake with brownie crust sits alluringly on a plate with a small flower

sunlight on white orchids in a glass vase in a white roomAs you start this new journey, you may feel excited and a little nervous. You can feel the anticipation and butterflies in your heart and stomach, too. But as you’re personally welcomed to the house and to your restful, private room, everything will quiet and fall into place.

By the time we sit down for dinner, you’ll already be making connections with the rest of the group and looking forward to the adventure. Our homemade welcome dinner and activities will prepare you to have the most impactful experience during the rest of the retreat.

a woman lies on her back, reading a book and relaxingNo doubt you’ve heard of self-care, and you probably do it from time to time, but overall, it feels a bit impractical, like one more thing on the to-do list that only sort of helps. So, today we’re going to make it practical. I’ll be guiding you through a process to identify your areas of personal focus for the retreat, enabling you to get the most practical experience possible, customized to your particular situation.

You’ll start applying your new focus right away, enjoying a period of rejuvenating, dedicated self-care time before we go to the float spa. There, you can relax in calm and stillness, gently supported by warm salt water providing multiple physical and mental benefits.

By releasing the worries of regular life, you’ll be brought mindfully into the present moment, so you can truly appreciate the journey you’re on.

A woman pours colorful pasta from a pot into a bowl, while another woman cooks something else nearby

Wouldn’t it feel amazing to know you can easily prepare food that tastes great and feels good in your body? Today you’ll participate in a series of engaging activities to practice the skills to nourish yourself with ease.

Your self-care time (inspired by a list of ideas or fully self-directed) will refresh you deeply, so you can feel ready to show up even more fully the rest of the day.

We’ll challenge ourselves to a friendly gameshow-style competition to spark meal creativity, to break ourselves out of the mealtime rut. Then, you’ll get a chance to practice your skills with the other participants and I by preparing a delicious (and easy-to-repeat!) meal together.

a woman enjoys cooking food in the open kitchen, cooking without a recipeAt this point, you’ll have done some serious work on this journey so far. You’ll probably be mindfully aware of the energy it takes to be so engaged over the past several days, and today will be all about flowing with the energy that you have.

I’ll guide you through a mid-retreat check in, designed to help you reflect on your progress so far and to support you in continuing to make the most of your transformational experience.

We’ll also focus practical approaches for home meal prep, even if you experience variable energy, by emphasizing flexibility, ease, self-compassion, and self-care in the food choices we make.

Can you imagine how wonderful it would feel to know what you’ll eat, without decision fatigue, while honoring your personal preferences and health? By the end of today, you’ll have an easy-to-use tool to do it!

a woman holds her hands in a heart shape toward the sunsetOn the last full day of the retreat, I’ll help you pull the concepts together in a new way, reinforcing them for future use.

The first half of the day will explore several forms of self-care and how they relate to the way we interact with ourselves. We’ll approach the concept of compassion from multiple angles to give a fuller view.

You’ll have plentiful time to focus on self-care before getting ready to savor a fancy group dinner to celebrate your personal discoveries so far.

three women smile as they laugh and talk togetherWhile the first day will be focused on preparing inward, today will be all about preparing outward. How do we take what we learned and practiced, and then bring it back to our normal lives?

The morning will begin gently with planned time for packing (so you don’t have to wake up early to do it!) and a catered brunch we’ll enjoy together.

You’ll participate in the last set of practices focused on self-compassion, followed by one last sharing circle to close our experience together and send us back into regular life.

As you do, you might realize your body’s holding a mix of sadness and hope. You’ll miss this group, and at the same time, you’ll feel so grateful for everything that’s happened and has been shared, because it makes so much change possible for you moving forward.

On your return home, you’ll notice that life feels far from regular because the way you interact with yourself is no longer the same.

I'm So Ready For This!

a woman smiles as she bends over the pan to taste the food on the spoon, slightly self conscious of the photo but fully confident in the kitchen

Benefits

Wouldn’t it feel great to have energy and time for both your to-do list and practical self-care?

How amazing would it feel to eat in a way that supports your health, no discipline or complicated recipes required?

Are you ready to feel empowered, knowing you can tell what you and your body need?

On this retreat, surrounded by women who “get it,” you will:

  • Receive and practice helpful tips and tools to improve the way you manage your energy and time, so you can return home feeling balanced and energized

  • Learn to let your guard down and relax around food, while supporting your health

  • Deepen your appreciation of yourself and your body, so you can bring about positive, life-enhancing change from a place of self-compassion

  • Discover that it’s possible for you to nourish your body and yourself with satisfying meals, even on your busiest days

  • Feel more in-control, balanced, and confident in the kitchen and the rest of your life

…the list goes on!

There’s so much potential waiting for you on the other side of this journey!

florencia-viadana-TVzUVl9r7Wc-unsplash
“Shelly came into my life at the perfect time where I was connecting deeper. She assisted me at seeing some things that I had pushed aside. She gave some ideas in a way that I had never thought of. She gave me a new way to frame things that I had been rough on myself prior. I also got a few ideas I could use in the future.”
Jennifer Spofford

Bonuses

Your experience starts early! I’m offering bonuses for signing up for this retreat, to help you make the most of your experience:

  • Pre-Trip Group Call: Get the chance to meet the rest of the group, get your questions answered, and prepare for the retreat
  • 7 Day Pre-Trip Printable Self-Care Journal: No more pre-trip chaos! Gently care for yourself one day at a time leading up to the retreat, guided by compassionate journal prompts

Inclusions

Here’s what’s included:

  • 5 restful nights at a modern lux retreat house (single and double occupancy room options available)
  • 6 days of transformative experiences, group discussions, and guided practices
  • 15 delicious meals (breakfasts, lunches, and dinners), from our welcome dinner on Monday night to a light travel lunch on Saturday, plus additional between-meal snacks. Meals are a wonderful mix of homemade and restaurant/professionally prepared foods.
  • Materials and instructions needed for itinerary activities and discussions
  • Cost of (including tips!) any planned itinerary activities, including float tank session (or alternate infrared sauna option), and transportation to/from those itinerary activities
  • Private Coaching Session: 20 min of 1:1 time with me during the retreat so you can discuss specific challenges or questions and make breakthrough progress
a modern sitting room with a textured rug and many sitting options invites you into contemplation and socialization

Here’s what’s NOT included:

  • Your roundtrip airfare to/from home
  • Your transportation to/from the retreat (from home, airport, etc)
  • Cost of non-itinerary activities and spa services (including transportation to/from) that you book during free time / dedicated self-care time
  • Personal, medical, or trip cancellation insurance
  • Souvenirs, shopping, and personal items
  • Alcoholic beverages – this is an alcohol-free retreat
  • This is not designated as an ADA accessible venue. There are two steps to the front door/main floor. While most of the rooms are on the second floor, there are limited room options on the first floor (please reach out to discuss accommodations)

I'm So Excited!

Your Retreat Leader

My name is Shelly, and I’m a Nutrition Mindset Coach with a deep passion to help women realize it’s possible for them to have a healthy, joyful relationship with food, and peace with themselves and their bodies at any size.

When I started my career, I quickly became frustrated and burnt out on nutrition. The restrictive and shame-based recommendations I’d been taught held women back (including myself) from living our own lives.

I watched as patients became more stressed, irritable, and overwhelmed. They felt like they were losing control, and missing out on opportunities… And it was only made worse by the nutrition recommendations we were giving. They were set up for failure, not success.

This deeply impacted me because I love travel, big life dreams, and the simple pleasures of food. It was heart-breaking to witness people miss out on their dreams and the pleasures of life because of impractical recommendations.

At the same time, I was thinking of my own health conditions and struggling to balance recommendations with my preferences and desires. It felt draining, chaotic, unrealistic, and with so much conflicting and useless information… hopeless.

I began learning over the next several years about the paradox that health is more attainable with fewer food restrictions. Now, my flexible, empowering approach to food and wellness brings compassion, fun, and peace, even on busy days or when you don’t have energy.

No longer do food and self-care feel like one more “should do” on the already never-ending to-do list. Instead, they’re fun, practical, and life-enhancing. I can’t wait to share this with you!

“I think you did a great job helping me find solutions that I can use versus just telling me I wasn’t doing the process the one true way or something like that… It feels like we did some really hard work to help me find a path that works for me. I’m really happy and excited about eating and appreciate it so much more than I used to. Thanks for helping me fully love something I already thought I loved.”
Jenn S
Client testimonial

Frequently Asked Questions

This retreat is definitely for you if…

  • You long for a chance to rest, get away, and refresh
  • You’re ready to have someone guide you in taking a dive into your current situation, eyes open, so that you can figure out what’s missing and create a plan that makes sense for your real life
  • You don’t like using recipes… or, you love recipes (or can only cook when you have them), but you don’t have the time (or specialty ingredients) for that
  • You’re curious about this flexible, compassionate approach to food and self-care
  • You want something you can continue to apply for years to come
  • You’re okay with opening up in a small group of women who are there to support each other and learn together
  • You’re excited about this retreat and the possibilities (even if you’re also hesitant or nervous!)

This retreat is not for you if…

  • You don’t want to (or aren’t ready yet) to do inner work challenging existing thoughts, emotions, and actions
  • You choose to blame, make excuses, or be negative as a habit (we all have those moments, but on this retreat you will be asked to think about what’s in your control, and to be open to change)
  • You resist the work and the questions it takes to make progress
  • You’re unable to attend the full retreat (it’s designed to be a journey taking you into a restorative place and sending you out again, missing parts of it will impact the value you receive)
  • You’re already an expert at practical self-care (in your own life, not just the advice you give) and have no problem preparing meals that you enjoy and feel good in your body, in the time that you have

Want to see if we’re a good fit for each other? Please reach out to me for a complimentary 45-min Retreat Exploration Call and we can set up a time to talk about this, your situation, and whether this retreat is right for you.

>> LET’S TALK <<

This is subject to change based on local laws. I recommend finding travel insurance that can cover what you’re concerned about, and you can talk with Ales Struna (ales@journeysofthespirit.com, 1-866-866-5566) for more information on this.

Here are the steps we’re taking, informed by the combination of my background in public health and my strong support of personal and patient rights.

As of April 30, 2022, the current policy is that all participants must take and show proof of a negative COVID test no more than 72 hours before arrival at the retreat. If you test positive, you will not be able to attend the retreat, unless you test negative on a second test prior to the retreat. There will be no refunds for missing the retreat due to a COVID diagnosis.

As a group (and within our group), we will respect everyone’s decision to wear or not wear their mask. There will be shared meals and other times where participants may decide to remove their masks, even if choosing to wear them other times. There may be activities and/or locations outside of the retreat venue that require masks, or where you might choose to unmask (like eating out). You’re expected to respect the individual business/location’s rights to make those decisions as we will respect your individual rights to make your own decision to mask or not mask, and to attend or not attend the retreat.

At the retreat, the venue will be cleaned before we arrive, and there will be cleaning supplies available for participants to use during the retreat.

There are private, single occupancy rooms available (see room options).

There will be activities where distancing may not be possible, but the overall retreat group is small, estimated 4-6 people total.

Roommates for the double occupancy room can be left up to chance (who signs up for the room) or facilitated by inviting others to join you on the retreat. Each person you invite will get a complimentary 45-min Retreat Exploration Call with me to see if this retreat is a good fit for them, their goals, and their situation.

At this time, sharing the single occupancy rooms is not allowed due to venue agreement considerations, but this would be a great opportunity to book two single occupancy rooms and enjoy the blend of having a shared experience and your own private space to relax in at night.

This retreat is for adult women only, and it could be an engaging bonding experience. Some ideas: invite your adult sister, or do a mother/daughter event (assuming your daughter is an adult).

While the focus on self-care and practical cooking skills is helpful for caring for our bodies and ourselves in all kinds of medical situations, participating in this retreat (including in the private 1:1 coaching session) should not be confused with professional medical care.

This retreat and the included coaching may provide general nutrition and wellness information, but they are not personalized medical nutrition therapy (using nutrition to treat and prevent specific disease) or medical advice. They do not prevent, cure, or treat any medical disease or mental disorder, and are not a substitute for therapy if needed.

If you feel the need to seek medical advice or mental health counseling for new or ongoing concerns, it is your responsibility to find a licensed provider in your area so appropriate care can be provided before, during, and after the retreat as needed.

Sign up for a complimentary 45-min Retreat Exploration Call with me to see if this retreat is a good fit for you.

>> LET’S CHAT <<

You may want to lose weight, change the shape or size of your body, or pursue another aesthetic goal. There are plenty of pressures and information from healthcare, family and friends, the media, ourselves… the list goes on! And you’ve probably heard a lot of things about only needing to find the right strategy, or use more psychology, or any other tips and tricks and programs that might be out there. You might have even tried them, maybe even with a temporary feeling of success, but it never seems to last (and sometimes feels worse than before).

Imagine instead being able to accept yourself and your body, knowing that it’s okay as it is, while understanding how to make positive changes. Do you feel the burden slowly start to lift?

How freeing would it be to not have to follow food rules, pretend to like veggies, or fear certain ingredients? No more earning or making up for your food. No more driving with the windows down after eating in the car to hide the food smell, or guiltily rushing through foods eaten hastily over the sink.

This retreat, as with all the services I provide, will be from an all food fits, weight-neutral approach.* Let’s see our food and bodies as allies in a fulfilling life, not enemies!

*This can feel like an unusual approach and may not be something you’re familiar with. If you have questions, please reach out to me for a complimentary 45-min Retreat Exploration Call to talk about this, your situation, and whether this retreat is right for you.

>> LET’S MEET <<

Seattle-Tacoma International Airport is the closest airport, with many flights in and out daily, and only a 20-30 min drive from the venue. Please plan to get to the retreat venue between 12pm and 4pm Pacific on October 17, 2022, and leave the retreat venue about 3pm on October 22, 2022.

You can contact Ales Struna (ales@journeysofthespirit.com, 1-866-866-5566), who can help with travel questions and arrangements for this retreat, including fun options for arriving earlier or staying later to explore!

If you have food allergies or requests, please reach out to discuss accommodations.

>> LET’S CHAT! <<

Renton is in the Pacific Northwest of the United States. In mid- to late-October, average highs are around 55-60°F and average lows are around 40-45°F. It’s usually partly to mostly cloudy, with a 40-45% chance of rain. Winds are about 4mph. While we’ll be near several beautiful bodies of water, you might want to skip plans for outdoor water activities – water temps are 53°F that time of year!

A packing list will be provided to retreat participants with recommended items and considerations.

In general, you’ll want a mix of casual and comfy clothing, something for the float tank, one outfit you feel ok getting messy, and one “dress up” outfit for our dinner out. You’ll also want layers to stay comfortable in variable temperatures and some rain protection, whether an umbrella, jacket, hat, etc. Your usual travel items like toiletries, pajamas, etc would be a good idea too!

Let’s schedule a complimentary 45-min Retreat Exploration Call to talk about any questions and whether this retreat is right for you.

>> LET’S CHAT <<

Contact Us

Schedule a complimentary 45-min Retreat Exploration Call to talk about any questions and whether this retreat is right for you.

>> LET’S CHAT <<

You can also email me at shelly@confidentnutritionnow.com or call/text 1-206-457-3102.

For help with travel questions and arrangements for this retreat, contact Ales Struna (ales@journeysofthespirit.com, 1-866-866-5566).

Registration

Kitchen Confidence & Compassion a retreat for practical self-care, nourishment, and life-enhancing balance. Oct 24-29, 2022 | Renton, WA

Cancellation Policy

A $750 non-refundable deposit is required at time of registration. Any cancellation made between August 18, 2022 and Sept 16, 2022 will result in a loss of 50% of the total retreat price. Any cancellation made between Sept 17, 2022 and October 17, 2022 (the retreat start date) will result in a total loss of funds. I reserve the right to cancel the trip if it is not meeting the trip minimum (if I do so your deposit and any payments made is refunded in full). Trip cancellation insurance is always recommended whenever making travel plans. You can talk with Ales Struna (ales@journeysofthespirit.com, 1-866-866-5566) about more information on insurance options and payments.

Your Investment

Choose your room:

Shared bathroom in hall

Full Price: $3,495

Shared bathroom in hall

Full Price: $3,495

Shared bathroom in hall

Full Price: $3,495

Private ensuite bathroom

Full Price: $3,675

Double bed #1 in shared room

Shared bathroom in hall

Full Price: $2,875

Double bed #2 in shared room

Shared bathroom in hall

Full Price: $2,875

Payment Plan Option

If you would like to create a payment plan, please talk with Ales Struna (ales@journeysofthespirit.com, 1-866-866-5566) for more information and options. Please note that the due dates for deposits, 50% balance paid, and full payment paid will not change, but this can give you some more flexibility in the exact schedule of payments around those deadlines that work for you.

To Join Us:

Schedule a Retreat Exploration Call to decide if this retreat is a good fit for you

If it’s a good fit, you’ll be invited to join the retreat

Next, choose your room type and place your $750 non-refundable deposit

50% of balance is due August 18, 2022

100% of balance is due September 17, 2022

Yes! I Want to Join You!

Disclaimer

Participating in this retreat (including in the private 1:1 coaching session) should not be confused with professional medical advice or counseling for medical or mental health conditions. This retreat and the included coaching may provide general nutrition and wellness information, but they are not personalized medical nutrition therapy (using nutrition to treat and prevent specific disease) or medical advice. They do not prevent, cure, or treat any medical disease or mental disorder, and are not a substitute for therapy if needed. I provide actionable nutrition and wellness information in the context of the Intuitive Eating and weight-neutral approaches. The nutrition mindset approaches used on this retreat and in my coaching may involve discussing sensitive aspects of trip participant’s lives and they may experience uncomfortable emotions. If participants feel the need to seek medical advice or mental health counseling for new or ongoing concerns, it is their responsibility to find a licensed provider in their area so appropriate care can be provided before, during, and after the retreat as needed.

© 2022, Shelly Najjar, MPH, RDN | Confident Nutrition