This years retreat in Bali is all about health, fitness and healing..


4 nights and 5 days of physical, emotional and spiritual empowerment. BOOK NOW!

A retreat to take you on a physical and spiritual journey with a focus to empower you to live life as your authentic self.

Leave with a strengthened sense of who you are, ready to experience a more fulfilling life.

15 – 19 AUGUST 2016 (4 nights, 5 days)

Hayley and Kat have designed a retreat for twelve women, to sync movement with the mind whilst deepening a connection to the self. This retreat is for women who seek the challenge of physical transformation amidst learning and understanding themselves at a deeper level.

Hayley has been working in the health and fitness industry for 17 years and has seen first hand that it doesn’t matter how many training programs and eating plans you hand to clients, if they aren’t in the right space emotionally to look after themselves, there is every chance they won’t follow it. These are often the people that go from one quick fix to another instead of addressing what is really going on.

Kat has been a Registered Division 1 Nurse since 2006, working alongside the medical profession for seven years whilst building her business in Intuitive Mentoring. Kat helps normalise what people are experiencing, reminding them that it’s safe and necessary to get inside what is perceived dark and scary. There’s a myriad of answers that lie beneath the surface and she’s here to help her clients access them.

Together, Hayley and Kat will focus on the health of your mind, body and soul with challenging bootcamp sessions, trekking our famous volcano at sunrise, detox style nutritious eating, pampering and spiritual coaching/mentoring workshops.

Day 1.       Settle in. Set Expectations. Share Stories.

Meet your new retreat friends over a glass of fresh ginger and lemongrass tea. Settle into your bungalow. Lunch is Balinese style at our dining table in the rice fields. Take a wander through the gardens. Breathe. After an early dinner the first group session explores the program, expectations and the reasons for coming together. Everyone has a story.

Day 2.     Motivation. Goals. Beliefs. Mindsets.

A morning of exercise sets the body free for the day. Breakfast is not to be rushed, it’s a tropical delight. Today is your time for one-on-one private consultations with both Hayley and Kat. After dinner we share the breakthroughs that everyone has experienced in the day.

Day 3.       “The Hardest Paths Are The Ones Leading To The Most Beautiful Views”.

We trek by torchlight to the summit of Mt Batur volcano arriving in time for sunrise. We walk on steep footpaths, led by our very experienced local trek guides. It is not a problem to walk at a slower pace, as you won’t hold up others who may want to steam ahead. We have time to relax at the top; it’s not a race. It’s usually around a 3-4 hour round trip. Take home a great sense of achievement and some amazing photos. Hot Springs are our reward. Unwind and let the spring’s healing powers do their work. After lunch there’s time for massages and afternoon naps before an early dinner. Sleep comes easily.

Day 4. Starting to really feel empowered- physically, mental and emotionally.

Love My Body bootcamp session followed by breakfast. Then off for a beautiful jungle trek. Lunch, followed by group empowerment workshops. then we meet for a dinner and before bed- stretching and guided group meditation,

Day 5.     Ready To Go. Empowered.

Let your new-found energy take you through the final workout session with Hayley. Enjoy a leisurely farewell breakfast and time to relax in your tranquil surroundings. Hayley and Kat close the retreat with a group session. Reflect on everything you have achieved as you pack your bag. Feel good about yourself.

Take some time out for YOU. Join us for a retreat that will change the way you see yourself.

Hayley Roper & Kat John

Hayley and Kat are ready to meet you and provide a complete workout for your mind, body and soul.


$AUD2200pp/secure your place with a 25% deposit.

enquire now-


How often should you train your glutes and what are the best exercises to get that perky butt we all desire?

One of the main things, people ask for when they come to train with me- is a tight perky butt!! This is fine, as I absolutely LOVE training glutes but to really get their behind the way they want it takes more than just their 2 sessions per week with me, and some real diligence… but so worth it!!

When it comes to the gluteal muscle, the most important and effective way to tighten and lift your butt is through proper strength exercises. A combination of squats, lunges, deadlifts and hamstring curls, teamed with some more isometric work like gluteal kickbacks and pelvic lifts will give you the best results.

I would recommend 2-3 times per week, and working at your highest intensity (always increasing). Adding a barbell across your hips for your pelvic lifts, adding more weight to your squats etc.


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You can vary your set/rep ranges for variation. The addition of plymetrics is also awesome- i.e. jumping lunges.

Leg/glute day should be 35-40 minutes in duration and solely focusing on this muscle group.

In between your leg/gluteal strength day (yes allow at least 2-3 days recovery) you can do your cardio sessions. I like cardio sessions to be short, fast intense. Remember that you also need to follow a good fat-burning program as to get your butt really looking good, it needs to be covered in very minimal fat. Think short bursts of incline running, stair-cases and heavy sprints out of your seat on the spin bike!

And last and of course, you should all know this- it is imperative to follow a clean eating guide- with a good mix of proteins, complex carbs, good fats and vegetables. You can never get the results you are after, nor can you out-train a poor diet.

H x