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Innsbrook Resort Womens Retreat

March 1-3, 2024

Weekend SCHEDULE (Tentative)


Innsbrook Resort


Join Sally for an incredible weekend of connection, discovery, fun, and relaxation with a group of amazing women!



3:30pm – Arrive and settle in at your chalet, house, or hotel

5:00pm – Welcome and unwind (place tba) as we get to know each other, meet the facilitators, and set our intentions for the weekend. 

6:00pm - Sips n’ Snacks – yummy appetizers and beverages while we take you through the agenda and options for your weekend + more time to mingle

8:00pm – Ladies head to your chalet to enjoy a peaceful night


Saturday Morning:

Meet at Charette Creek Commons for the morning fun!

7:00am - Full-Body Workout or sleep, hike, walk

8:00am - Breakfast 

9:30am-ish - Walk & talk with Sally to the stables and back. The topic will be "Biohacking for Optimal Wellness"

10:00am - Yoga with Debby Siegel

(note, there is a shower at the Commons to rinse, change)

11:00am“Change Your Mindset, Change Your Life” with Teresa Johnson

12pm - lunch and Vision Board Creation with Monica Adams

Afternoon Options:

1:30pm - Pickleball lessons with Lisa Frumhoff

1:30pm - Hike (hiking maps will be provided)

3:00pm - Forest Bathing with Jess Thenhaus

4:00pm - Break 

5:30pm-ish - Meet at the bonfire next to the Log Cabin (weather dependent, we might meet at one of the chalets with a fireplace!)

We will have dinner, drinks, music, and fun! 


7:00am - Full-Body Workout or sleep, hike, walk

8:00am - Breakfast and "Triangle of Life" interactive chat with Monica Adams.

9:00-10:30am - Jennifer Bardot G.R.I.T. Workshop

Morning options include: More pickleball, hike or walk, relax.

11:00am - Yoga with Debby Siegel and closing reflection and sharing. 

12:00ish - Grab and go lunch. You are welcome to stay around Innsbrook and sip in a little bit more of whatever you want to take with you......

Included: all meals, snacks, lodging, and classes.
Additional fee for private bedroom. 
Pickleball equipment available for purchase. 

Sign up early....this one is sure to sell out!

More About the Sessions and Facilitators:


Jess Thenhaus, founder of Urban Forest Therapy 

Jess is dedicated to guiding individuals towards a life of presence and self-connection amidst the challenges of a digitally-dominated era. As a Certified Forest and Nature Therapy Guide and Nationally Board Certified Health and Wellness Coach, she addresses the critical need for balance in our overstimulated nervous systems. Her programs, rooted in nature-based experiences, somatic mindfulness, and trauma-informed practices, offer a sanctuary for those seeking to reconnect with themselves and find peace in the present moments. Jess's approach empowers clients to listen to their bodies, nurturing their emotional and physical well-being through the healing power of nature, self-care, and somatic practices. With Jess, clients embark on a transformative journey, fostering a profound sense of safety, belonging, and holistic health.


Forest Bathing + Nature Therapy Walk at Innsbrook Resort 

Join Jess Thenhaus, Certified Forest and Nature Therapy Guide with Urban Forest Therapy, for an hour-long introduction to Forest Bathing and Nature Therapy at Charrette Creek Commons.

Forest Bathing is a practice that supports health and wellness through guided immersion in forests and other environments to promote the well-being of both people and the land. Unplug and unwind as you connect with nature and the ‘more than human world’ in this immersive sensory experience. Experience the healing and wellness- promoting effects of Shinrin-Yoku (forest bathing), the practice of bathing in the senses in the atmosphere of the forest. 


This is not a strenuous hike in the woods, but rather a gentle, leisurely walk designed to allow time and stress to melt away as you sink comfortably into the peace of presence that nature can provide. 


In a safe and welcoming environment, you’ll be guided through a series of invitations that will allow you to tune into your surroundings and explore nature through your senses. 


We will have opportunities to share our experiences with each other, and Jess will share some practices at the end for you to try on your own at home by yourself or with friends.


There is no lack of scientific data that proves that intentional time in nature can improve both physical and mental health & well-being. Many people find that they experience; a sense of deep relaxation, renewed connection with themselves, slower and deeper breathing, slowing of heart rate, and heightened feelings of creativity, focus, and awareness. Each walk provides a totally unique experience for everyone. 

Lisa Frumhoff, "Pickleball Momma"

PPR Certified Pickleball Professional Teaching Instructor
PPR Clinician, Leading Certification Workshop
IPTPA Pickleball Professional Teaching Instructor, Level I + II
Coach Lisa, LLC, leading private and group lessons, clinics and camps.
The Teaching Pro Pickleball leading the Pickleball program at Westwood Country Club in St. Louis Missouri

Teaching Pro at Frontenac Racquet Club in St. Louis, Missouri
The Pickleball Teaching Pro at Five Oaks on Warson, Olivette Community Center
The Pickleball Teaching Pro at The Heights in Richmond heights
Active Tournament Competitor, competing in over 60 tournaments both locally and all around the United States, and winning over 30 medals.
2021-2023, Participated in The National Pickleball Championships
2021 The National Pickleball Championships, singles 4th place
2021 2x Regional Pickleball Champion 1st place, 2 events: Mixed Doubles & Singles
2018 US Open Medalist, mixed doubles
All-America Goalkeeper 1984, 2 x Hall of Fame inductee 2002 as 1st women's soccer player, goalkeeper, and 2012 as a member of our 1983 Soccer Team we were ranked 10th Nationally
1994 Gold Medal in Softball at the Gay Games
1985, Olympic National Sports Festival, North Regional Soccer Goalkeeper, 1st year women's soccer was in the Sports Festival running in the years inbetween the Olympics.

PPR, Professional Pickleball Registry
IPTPA, International Pickleball Teaching Professional Association

“Change Your Mindset, Change Your Life” with Teresa Johnson, owner of Level Wellness.

Do you struggle with making lasting change? 

Do you feel like you know what to do to be healthy but you just don’t do it?

Do you struggle with an all or nothing mentality?

Join Teresa Johnson as she presents the tools and education that she used to not only go from obese to ultra runner, but techniques she uses with clients to get to their healthiest and happiest selves. 


What you can expect if you attend the G.R.I.T. Workshop with Jennifer Bardot..… 

This will be a laidback interactive workshop opportunity for you to reflect on your journey, develop your personal plan how you will continue to propel forward and walk away will real life strategies for you to get started owning your G.R.I.T. now. We will cover the topics of G.R.I.T. Breaking down Growth, Resilience, Intention, Tenacity down into three pillars for each of these words. Work through interactive exercises which will require you to put effort into creating your personal change. 

By owning your grit it will allow you to own your power. No matter what challenges arise you will be able to forge ahead continuing down your personal path of life empowered, encouraged and fabulous! 


Bio : Jennifer Bardot, MA, MS, is a publisher of the Deconstructing GRIT Collection and Owning Your G.R.I.T.—five international bestselling anthologies available at Target and Walmart. She is featured on the cover of St. Louis Small Business Monthly as 2021’s Top 100 Persons to Know to Help Grow your business and was awarded the President’s Circle by Enterprise Bank & Trust. Founder of the GRIT Community 1k+ free women’s leadership association, and has supported over 207 women to become published authors. Jennifer holds a dual master degrees, and undergraduate degree and certificates in the Dare to Lead Training by Brené Brown, Women in Leadership Class of ’72, and Leadership St. Louis by Focus St. Louis. She serves at Lindenwood University, Washington University, and Fontbonne University. Jennifer is passionate about supporting business owners and female leaders and is a dedicated mother, community connector, and outdoor adrenaline adventurer.


LinkedIn link:

Instagram link:

Facebook link:

Vision Boards and Triangle of Life with Monica Adams

Monica recently transitioned as an energetic and brilliant news personality into her own business, The Real Monica Adams. Her offerings include a talk show with guests who have inspiring and impactful stories, she leads a fitness class 2 days a week at Mark Anthony’s in Kirkwood, she is a life coach, she offers fashion consulting, and can be hired as a keynote speaker or emcee. I look forward to having Monica's energy and inspiration at the retreat. 

Follow Monica on Facebook live, Monday through Friday!

And her website:

Sarah Brauer - Yoga Instructor

High school science teacher by day, bootcamp coach and yoga instructor by night!  Sarah completed her yoga teacher training in 2020, and has since been sharing her love for yoga with her Fast Fitness Bootcamp family and friends. When she is not teaching or coaching, you can find her on a hiking trail with her 11 year old rescue lab Merlin, snuggled up with her two kitties Gwennie and MoMo while reading or listening to podcasts, adventure traveling (the mountains are always calling), discovering yoga retreats, enjoying plant-based dishes and restaurants, indulging in wine tastings, or dancing like nobody's watching at a music concert. 

I'm very excited to be a part of this retreat, and I hope to guide you toward presence and stillness through mindful movement. 

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