Retreat Bookings
InBody Composition Analyser
5 Mins
$75
5 Mins
$75

The InBody 570 machine measures and analyses an individual’s body composition in terms of water, fat, protein, muscle, bone mineral and much more. Testing and printed results are obtained in less than 2 minutes providing a comprehensive breakdown of how/where you are holding weight. The scan also determines the weight of lean muscle mass in each limb to see if there is a postural imbalance to address. It reports your level of body fat and skeletal muscle mass / girth measurements so you can understand how your diet, lifestyle and training regime are influencing your overall body composition.

Follow up takes place in a group workshop to aid in understanding the results and possible avenues to take to address each area.
Running Correction
30 Mins
$75
30 Mins
$75

Our Physiotherapist will assess your running technique, video your style and adjust with small changes to help increase your efficiency.

Swim Stroke Correction
30 Mins
$75
30 Mins
$75

Private swim coaching to improve your efficiency and stroke technique in the water.

Personal Training
50 Mins
$120
50 Mins
$120

To get you back on track with your personal fitness goals and help you look and feel your best, our expert trainers tailor a session to match your preferences and abilities to your desired outcomes.

To help you get the most out of your session with one of our trainers, please consider which of the following options is your area of focus:

Cardiovascular fitness – For guests wanting to improve heart / lung health and efficiency, this style of session is designed to safely extend the participants ability to perform physical work. Best summarised as a “huff and puff workout”, our trainers will use a variety of training apparatus and techniques to improve your aerobic efficiency.

 

Movement for optimum health & ageing – With an emphasis on functional health, this style of session looks at both the muscular-skeletal system as well as the neuro-muscular system. Addressing age-related concerns, such as joint disorders, osteoporosis, balance, as well as physical strength capabilities, the focus is on integrating stability, strength, range of movement and cardio-vascular modalities.

Strength & Resistance Through the use of traditional machine-based apparatus, free weights, and body weight exercises along with current resistance training tools such as Power Bands, Kettle Bells or suspension trainers, this style of session is all about shaping up and tightening up. Learn the latest training techniques and tools that provide the best strength-based outcomes.

Flexibility & Mobility – At Golden Door our trainers see this as one of the most under-rated components of physical health. At the foundation of much chronic pain and postural imbalance is a lack of range of movement in associated joints and/or underlying dominances within the body. The emphasis of this style of session is on alleviating stiffness, soreness, tightness and imbalances.

Water-based training & rehabilitation – Not just for the swimmers, this style of training has the unique feature of being non weight bearing as an advantage over other modalities. Taking the load of the joints frees up the rest of the body to extend itself. The inherent resistance of water to movement aids in the development of cardio-vascular fitness, strength, stability and range of movement in a supportive physical environment.

 

 

Multiple People
+ Personalised PT program
+ $55
Pair (2 people)
50 Mins
$90 pp
Group (max: 3 people)
50 Mins
$70 pp
Yoga – Private Class
50 Mins
$120
50 Mins
$120

Many people find that Yoga is the foundation around which they can build their positive lifestyle choices and stress management strategies. With one of our experienced instructors, begin to understand both the practice and philosophy of Yoga and feel more free, flexible, balanced and strong. In your one-on-one practice, you will receive individualised instruction and help to develop a personal lifestyle yoga plan, which will see you leave with a strategy for ensured ongoing benefits.

Multiple People
Pair (2 people)
50 Mins
$90 pp
Group (max: 3 people)
50 Mins
$70 pp
Feldenkrais - Functional Integration
50 Mins
$140
50 Mins
$140

Learn how to change habitual patterns and move beyond limitations that cause stiffness, aches and pain. Using gentle, instructive touch, your practitioner guides you gently to discover previously unconsidered movement options that elicit new awareness and profound physical learning. In a hands-on, fully-clothed session, the bodywork is done on a low padded Feldenkrais table, allowing a great sense of freedom leading to better posture, greater comfort and enhanced flexibility, movement and breathing.

Feldenkrais - Magic Roll
50 Mins
$140
50 Mins
$140

Using a special firm, yet soft, blanket roll you will discover how to free your spine, neck and hip joints to unlock real core flexibility. Discover how to gain total back comfort and care for the rest of your life!

Multiple People
Pair (2 people)
50 Mins
$90 pp
Group (3-6 people)
50 Mins
$70 pp
Kung Fu Private Lessons
50 Mins
$140
80 Mins
$200
50 Mins
$140
80 Mins
$200

Chinese Kung Fu is a practice over 1500 years old, with its methods utilised in both combat and healing. Choose your focus of self-defence, self-healing, body strengthening and breathing methods, meditation, or a combination of all of the above, and experience the unique opportunity to train privately with our Kung Fu Master.

Physiotherapy
50 Mins
$145
50 Mins
$145

For the diagnosis, management and education of anyone with acute or chronic physical injury, our expert sports physiotherapist will perform a postural and range of motion assessment and provide corrective, functional exercises to greatly improve mobility, eliminate pain or assist in injury rehabilitation.

Physio-based Personal Training
50 Mins
$145
50 Mins
$145

Experience a session with our expert retreat physiotherapist and understand your physiology to train your non-negotiable muscle groups for peak performance.

In this consultation, our Physio will assess any current or past ailments and devise a training program specifically for your effective rehabilitation and strength.

Train and think like an athlete and improve not only your everyday function but your performance in any activity. This is an ideal session to assist you in experiencing less pain and dysfunction to feel stronger and fitter to reach your peak.

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