Hiking in Hatta’s Mountains

• Scenic Trails: Rugged Hajar Mountains with trails ranging from easy to challenging.

• Views: Panoramic views of rocky peaks, valleys, and wadis (dry riverbeds).

• Nature: Acacia trees, desert plants, and maybe even some local wildlife like mountain goats or birds of prey.

• Photo Spots: Natural rock formations and hidden water streams (seasonal).

🚣 Kayaking at Hatta Dam

• Crystal-Clear Waters: Turquoise lake surrounded by dramatic mountain backdrops.

• Peaceful Atmosphere: Calm water, perfect for relaxation or light competition in teams.

• Wildlife: You might spot fish and birds near the dam.

🧘 Mountain Yoga

• Serenity: Fresh mountain air, perfect for mindfulness and stretching.

• Unique Experience: Practicing yoga surrounded by nature and scenic horizons.

• Energizing: Helps everyone feel refreshed and centered before/after activities.

🥗 Healthy Lunch

• Typically includes fresh salads, grilled items, fruit platters, and hydrating drinks.

• Focus on light, energizing food to keep everyone active for the day.

🎲 Team-Building Games

• Fun challenges like treasure hunts, problem-solving games, and relay activities.

• Strengthens communication, collaboration, and creativity.

• Usually tailored to combine adventure + teamwork.

👉 The overall vibe will be energizing, scenic, and collaborative—with plenty of chances for stunning group photos and shared laughter

Team-Building Day in Hatta – Sample Itinerary

07:30 AM – Departure from Dubai

• Team boards a private bus/coach

• Light breakfast snacks + hydration provided onboard

09:30 AM – Arrival at Hatta & Welcome Briefing

• Safety instructions & activity overview

• Quick energizer game to kick off the day

10:00 AM – Mountain Hike 🥾

• Guided hike through scenic Hajar mountain trails

• Team challenges along the way (photo scavenger hunt, mini checkpoint tasks)

• Panoramic viewpoints for group photos

12:00 PM – Kayaking at Hatta Dam 🚣‍♂️

• Kayak in pairs or small teams across the turquoise waters

• Optional fun races / team coordination activities

• Relax and enjoy the peaceful setting

01:00 PM – Healthy Lunch by the Mountains 🥗

• Buffet or picnic-style setup with fresh salads, grilled items, fruits, juices

• Relaxation time under shaded areas

02:30 PM – Mountain Yoga & Mindfulness 🧘‍♀️

• Gentle yoga/stretching session in a scenic outdoor spot

• Focus on breathing, mindfulness, and recharging

03:30 PM – Team-Building Games & Challenges 🎲

• Fun activities such as:

  • Problem-solving challenges

  • Relay races

  • “Build the tallest tower” or “bridge crossing” challenge

  • Communication & trust games

• Tailored to encourage teamwork and laughter

05:00 PM – Reflection & Group Sharing ✨

• Quick circle session to share key learnings & positive moments

• Group photo with the Hatta mountains backdrop

05:30 PM – Departure to Dubai

• Relax on the drive back, with music or light snacks

• Return by ~07:30 PM

Ever dreamed of sailing on a beautiful coastline.

12-17 October

Sunrise Pilates on a jetty overlooking the sea

Hiking trails with waterfalls and ancient ruins.

Fresh juices and delicious detoxifying meals.

Sailing experience

Introductory offer

Contact for more details

#sandydonnelly #dbchealthretreat #pilatesretreat #over50women #pilatesinstructor #healthretreat #solotraveler #turkishretreat #sailingretreat #pilatesretreat #hikingretreat

Try these Quick & Easy Healthy Spinach wraps/omelette

1️⃣ Blend fresh spinach, 2 eggs, season with chilli and garlic

2️⃣ Fry as you would an omelette

I made my small or you can add another egg to hold them together

Eat alone or fill with your favourite food.

Calories

Very few!

#spinachwrap #spinachomelette #healthyrecipes ##lowcalorierecipes #sandydonnelly #dbchealthretreat #pilatesretreat #menopausediet

Physalis Fruit

One cup of physalis contains more than 50% of your daily value (DV) of vitamin C.

Vitamin C acts as an antioxidant to protect your body against free radical damage and boost your immune system. It also plays a role in collagen formation, which promotes wound healing. Additionally, vitamin C enhances other nutrients. It helps your body absorb iron and make other antioxidants, such as vitamin E. It helps your body absorb iron and make other antioxidants, such as vitamin E.

#physalis #vitamins #healthyfoods #sandydonnelly #dbchealthretreat #pilatesretreat

Tight Hips

Stretch them!

1️⃣ Lunge stretch

A good way to get deep into the hip flexors

2️⃣Hamstring - This stretch can help relieve tight hamstrings and hip flexors. It can also help improve balance and concentration.

3️⃣Pigeon pose

A deep stretch that loosens the hip flexors, outer hips, and glutes

4️⃣ Hip Rotators

Stretches the glutes and the piriformis

The glutes are attached to the tailbone, and walking or running can cause them to pull on it

#tighthips #hipstretch #sandydonnelly #pilatesworkout #stretch #dbchealthretreat #loosenup #hiprelease

Join our next Pilates and Hiking retreat in Lanzarote

Gift yourself to some Selfcare

29 April - 3 May 2025

Private room £880

Shared room £680

Bring a friend £1000

Inclusive of detoxing nutritious meals, fresh juices

Pilates around the pool beautiful coastal hikes around the island.

Deposit £250

See more

https://www.dbchealthretreat.com/lanzarote-canary-island-wellness-retreats

#sandydonnelly #affordableretreat #lanzaroteretreat #dbchealthretreat #healthretreat. #pilatesretreat #hikingretreat #retreat2025

Pilates Set Up

Terms we use to set up our exercises to maximise workouts safely.

1️⃣ Lift through the crown of your head

‼️ means lengthening the spine by thinking of the crown of your head following a straight line from your tailbone. This technique helps to correct alignment and reduce neck strain‼️

2️⃣ Roll shoulders back and down

‼️ means to actively engage the muscles in your upper back to gently draw your shoulder blades towards your spine, effectively creating a more open posture by lowering your shoulders away from your ears and preventing a hunched position‼️

3️⃣ Pull belly button towards the spine

‼️ means engaging your deep abdominal muscles, specifically the transverse abdominis, to create a stable core by drawing your belly button slightly inwards, essentially acting like a corset to support your spine; it's a cue to activate your core muscles without excessively tensing your stomach muscles‼️

4️⃣ Tilt the pelvis

‼️ means positioning your pelvis so that your hip points and pubic bone are in the same plane. This position helps to support your spine and hips, and allows for a wider range of movement

Having a great employee on your team is a privilege for your company.

Members of your team deserve recognition for the long hours and invaluable input they contribute to make your company thrive.

Stress at work can have many negative effects on your mental and physical health which can affect your performance.

Burnout is a serious matter and can lead to more serious health problems.

Nominate an employee to join our upcoming January Retreat

Restore mental clarity and Practice self-care

• Balance their mind

• Restore overall wellbeing

• Increase their resilience

• Learn stress management techniques

• Practice Pilates and meditation

Gift your employee or yourself and kickstart 2025 and learn healthy habits and strategies.

Participants can leave with a clearer sense of priorities and boundaries creating an improved Work/Life Balance.

DBC Health Retreats goal is to optimise the health of those who work in pressured roles with long hours.

VPCOK is the brand 😂

Ginger & Apple Shot

Benefits

• Powerful anti-inflammatory and antioxidant properties ·

• May soothe nausea and digestive issues ·

• Benefit immune health

Masticating juicers produce thicker juice with less foam and more nutrients. They also reduce waste.

#vpcok #ginger #shot #retreat #sandydonnelly #fiftyandfabulous #fitat50 #dbchealthretreat #dbchealth

#masticating

🌱Parsnip & Leak Soup🌱

Easy and quick to make, very tasty.

Benefits of Leeks

• Great source of vitamins and minerals.

• High in vitamin K, which is important for blood clotting and bone health.

• Vitamins A and C, which are important for a healthy immune system and skin. Leeks are also a good source of folate, a B-vitamin that’s essential for cell growth and development.

In addition to vitamins and minerals, leeks are also high in fibre. This can help to keep your digestive system healthy and may reduce the risk of constipation, heart disease, and certain types of cancer. The high fibre content of leeks may also help to regulate blood sugar levels, making them a good choice for people with diabetes.

Parsnips

• Great source of fibre

• Good source of vitamins and minerals, including vitamin C, vitamin K, and potassium.

#parsnip #leek #soupideas #dbchealthretreat #sandydonnelly #fitat50 #fiftyandfabulous #healthydiet #parsnipsoup #leeksoup