✨THE NOURISHED NERVOUS SYSTEM NORFOLK RETREAT ✨
NORFOLK - UK
✨ THE NOURISHED NERVOUS SYSTEM NORFOLK RETREAT ✨
29TH JANUARY – 1ST FEBRUARY 2027
There comes a point where your body starts asking for something different.
You may be feeling constantly “on” — mentally overloaded, physically tired, and emotionally stretched. Your sleep might not feel restorative anymore. Your energy can dip for no clear reason. You might be doing all the right things — eating well, moving your body, trying to stay consistent — yet still feel like you’re running on empty.
Perhaps you feel wired but tired. You struggle to fully switch off. Your body feels heavy, sluggish, tense, or inflamed. Hormonal changes may be affecting your sleep, mood, energy, or confidence. You know you need a reset — but the answer doesn’t feel like another extreme plan or pushing yourself even harder.
Sometimes, your body is asking for a different kind of support.
This is your space to pause, regulate, nourish, and restore from the inside out.
Join us for The Nourished Nervous System Norfolk Retreat — three nights at the beautiful Knotting Hill Farmhouse, a luxurious countryside escape designed to support deep rest, joyful movement, lymphatic flow, nourishment, connection, and whole-body wellbeing.
This is more than a retreat — it’s a full-body reset, brought to life by a carefully chosen team who each bring something unique to your experience.
Gemma, Founder, Retreat Host & Instructor, will be with you throughout the retreat, personally hosting and curating the entire experience. She’ll guide you through a varied blend of yoga, Pilates, rebounding, strength-based fitness, restorative movement, and daily activities — creating the balance between feeling energised and strong while also giving your body permission to slow down.
Gemma’s approach is about making movement feel enjoyable, accessible, and uplifting. Her rebounding sessions will also explore the connection between movement and lymphatic flow, using the gentle up-and-down motion of the rebounder as a fun, low-impact way to encourage movement throughout the body and support overall wellbeing.
We are also delighted to be joined by Dr Sohère Roked, a medical doctor, integrative medicine specialist, and nervous system practitioner with extensive experience supporting women through hormonal shifts, fatigue, burnout, stress, and midlife transitions.
Dr Sohère blends evidence-based medicine with functional and integrative health, breathwork, and somatic nervous system practices. Throughout the retreat, she’ll help you explore the connection between your hormones, stress response, sleep, energy, and nervous system — giving you practical insight and tools you can take home with you.
Nourishment is another huge part of this retreat, and Gio Monteiro, a Le Cordon Bleu Paris–trained plant-based chef, Class of 2024, will be creating vibrant, beautiful meals throughout your stay.
Gio is passionate about developing her own recipes and showing just how exciting, satisfying, and delicious plant-based food can be. Expect colourful, creative dishes made with care — food that feels nourishing and wholesome while still being full of flavour, comfort, and joy.
And for those wanting even deeper rest and personalised bodywork, we are delighted to welcome Linda, our Massage Therapist and Holistic & Bodywork Therapist with over 25 years of experience.
Linda believes that no two bodies are the same, which is why every treatment is tailored to the individual. During the retreat, guests will have the opportunity to book from a range of treatments, including sports massage, aromatherapy massage, Indian head massage, manual lymphatic drainage massage, and specialist oncology massage. She can also combine treatments where appropriate and uses beautiful Neal’s Yard organic products and oils, with optional mini facials and hair treatments available too.
Whether your body is craving muscular release, gentle lymphatic support, or simply an hour to completely switch off, Linda’s treatments offer another deeply restorative layer to the retreat experience.
Together, this carefully chosen team brings movement, medical insight, nervous system education, breathwork, lymphatic support, therapeutic touch, and incredible plant-based nourishment into one beautifully balanced experience.
Because your wellbeing is never just about one thing.
It’s your nervous system.
Your hormones.
Your lymphatic flow.
Your sleep.
Your digestion.
Your energy.
Your movement.
Your nourishment.
And having the space to finally listen to what your body needs.
No pressure. No extremes. No expectation to do everything.
Just a deeply supportive, welcoming environment where you can move, rest, learn, laugh, eat beautiful food, connect with others, and give your body the space it needs to soften, restore, and reset.
You’ll return home not just feeling rested, but with a deeper understanding of your body and practical tools to support yourself long after the retreat has ended.
MEET THE Team
GEMMA COOKE
Founder, Host and Fitness Instructor
I truly believe in the saying, "Choose a job you love, and you'll never work a day in your life." That's exactly how I feel every time I welcome guests to one of my retreats.
Before creating Bespoke Wellness Retreats, I spent over 20 years working in the events industry, planning experiences and bringing people together. While I loved the world of events, my real passion had always been health, movement, and helping people feel happier and more confident in themselves.
That passion led me to work at a luxury wellness retreat in Turkey and Portugal, where I discovered just how life-changing a retreat can be. Watching complete strangers arrive feeling tired, stressed, or lacking confidence, then leave a few days later with renewed energy, new friendships, and a smile on their face inspired me to create my own retreats.
Today, I get to combine everything I love. I teach yoga, Pilates, rebounding, strength training, and fitness classes, and I personally host every retreat. From planning the itinerary and organising activities to teaching classes and making sure every guest feels welcome, I love being involved in every part of the experience.
You'll often find me leading an early morning workout, guiding a yoga session, organising a coastal walk, sharing plenty of laughs over dinner, or adding those little surprise touches that make each retreat so special.
I created Bespoke Wellness Retreats because I believe wellness should never feel intimidating or one-size-fits-all. My retreats aren't about perfection or pushing yourself to the limit—they're about moving your body, nourishing your mind, meeting incredible people, and taking time to reconnect with yourself.
My goal is simple: for you to leave feeling healthier, happier, stronger, calmer, and with memories and friendships that last long after the retreat has ended.
I can't wait to welcome you.
GIO MONTEIRO
RETREAT CHEF & RECIPE DEVELOPER
I’m a medical doctor with over 20 years of experience, and I’m so excited to be joining Gemma at the Nourished Nervous System Norfolk Retreat.
My work is centred around helping women feel like themselves again—especially during midlife, when so many changes can start to feel overwhelming, confusing, or exhausting.
I originally trained in conventional medicine and worked across a wide range of specialties, including emergency medicine, psychiatry, general medicine, and women’s health. I then went on to become a GP, where I began to notice something important—many women were experiencing symptoms that weren’t fully explained or resolved by standard approaches alone.
That realisation led me to train in integrative and functional medicine, combining evidence-based medical care with a deeper understanding of hormones, lifestyle, stress, and the nervous system.
Today, my work focuses on supporting women through perimenopause, menopause, hormonal imbalance, fatigue, burnout, and emotional overwhelm. I use a blend of medical insight, hormone optimisation, breathwork, and nervous system regulation to help women restore balance from the inside out.
I believe true health is never just physical. It’s emotional, hormonal, mental, and deeply connected to how safe and regulated we feel in our own bodies.
That’s why I’m so passionate about this retreat with Gemma.
Together, we’ve created a space where movement, rest, nature, nervous system regulation, and medical insight come together in one supportive experience. I’ll be sharing workshops, breathwork, and open conversations designed to help you better understand your hormones, your stress response, and your overall wellbeing in a practical and empowering way.
My goal is simple: to help you leave feeling calmer, clearer, more informed about your body, and more connected to yourself than when you arrived.
I can’t wait to meet you.
LINDA GREEN
Massage & holistic bodywork therapist
I’m a plant-based chef and I’m so excited to be part of Gemma’s Nourished Nervous System Norfolk Retreat, where I’ll be creating nourishing, vibrant food designed to support your energy, digestion, and overall wellbeing.
I trained at Le Cordon Bleu Paris (Class of 2024), where I developed a deep appreciation for technique, flavour, and the art of creating food that feels both beautiful and satisfying. Since then, I’ve focused my work on plant-based cuisine, combining classical training with a modern, creative approach to healthy cooking.
I love developing my own recipes and experimenting with ingredients that not only taste incredible but also make you feel good from the inside out. My passion is showing people that plant-based food is anything but restrictive—it can be colourful, indulgent, comforting, and full of flavour.
For me, food is about more than nourishment. It’s about connection, experience, and joy. I believe that when we slow down and truly enjoy what we eat, it becomes a powerful part of our wellbeing.
At the retreat, I’ll be creating seasonal, plant-based meals that are designed to support the nervous system, reduce inflammation, and leave you feeling energised rather than heavy or depleted. Every dish is thoughtfully prepared to complement the overall retreat experience, supporting rest, movement, and recovery.
I’m so looking forward to sharing my food, my creativity, and my love of plant-based cooking with you, and hopefully inspiring you to see just how delicious and exciting this way of eating can be.
I can’t wait to cook for you.
dr sohere roked
INTEGRATIVE MEDICINE DOCTOR, HORMONE & NERVOUS SYSTEM SPECIALIST
I’m a highly experienced massage therapist with over 25 years of experience, and I’m delighted to be joining The Nourished Nervous System Norfolk Retreat to offer guests personalised treatments throughout the weekend.
I believe that no two bodies are the same, which is why every treatment I offer is tailored to you. Whether your body is craving deep muscular release, gentle lymphatic support, or simply time to completely switch off, I’ll adapt each session around what you need in that moment.
During the retreat, I’ll be offering a range of treatments, including sports massage, aromatherapy massage, Indian head massage, manual lymphatic drainage massage, and specialist oncology massage, which can be adapted for those currently undergoing cancer treatment.
I can also combine treatments where appropriate — for example, blending sports massage with aromatherapy for a treatment that supports both muscular tension and deep relaxation.
I use beautiful Neal’s Yard organic products and oils, and guests can also choose to add mini facials or nourishing hair treatments for an extra touch of self-care.
My approach is always personal, intuitive, and deeply caring. Whether you choose a more therapeutic treatment or something purely restorative, my aim is for you to leave feeling lighter, calmer, and completely looked after.
I can’t wait to welcome you and help you enjoy some well-deserved time just for you.
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Step into the new year with a rejuvenating and inspiring weekend designed to help you reset, recharge, and refocus. Our New Year Renewal Retreat blends wellness, relaxation, and connection, creating the perfect environment to set your intentions and start the year feeling renewed.
Energise your body with yoga, Pilates, rebounding, and fitness sessions, and explore the stunning Norfolk coastline with guided daily hikes. Unwind in the luxurious sauna, soak in the wood-fired hot tub, or experience the invigorating benefits of cold-water therapy in the cold tub. Treat yourself to optional massages or other indulgent treatments for the ultimate relaxation.
Reconnect with your goals and dreams in a creative vision board workshop, set the tone for the year ahead, and relax deeply with the transformative power of sound healing.
Nestled on three private acres near the North Norfolk coast, Knotting Hill Farmhouse offers the perfect blend of comfort and luxury. Just a short walk from the beach, this retreat features interiors designed by the world-renowned Russell Sage Studios, creating a space where every detail is curated for your ultimate relaxation.Enjoy nourishing and balanced meals prepared by our private chef. The fully equipped outdoor Swedish kitchen, heated seating areas, outdoor showers, grass volleyball court, and cosy fire pits add to the charm and luxury of this serene setting.
With amenities including a sauna, hot tub, and cold tub, your retreat is designed to balance invigorating activity with deep relaxation.
This weekend is more than just a retreat—it’s your chance to reset for the year ahead. From fitness and mindfulness activities to heartfelt connections and moments of pure relaxation, this retreat is your gateway to feeling inspired, grounded, and ready to take on 2025 with renewed energy and purpose.
Is This for You?
This retreat may be exactly what you need if…
You feel constantly tired, even when you’ve had time to rest.
You feel wired but tired — mentally busy, emotionally stretched, and unable to fully switch off.
You’re experiencing low energy, brain fog, overwhelm, or that feeling of simply not being quite yourself.
Your sleep feels disrupted, light, or unrefreshing, and you wake up already feeling depleted.
You’re navigating perimenopause, menopause, hormonal changes, or shifts in your energy, mood, sleep, or confidence.
Your body feels heavy, sluggish, tense, or like it’s holding onto stress.
You’re doing “all the right things” but still don’t feel as good as you think you should.
You want to better understand the connection between your hormones, nervous system, stress response, lymphatic health, movement, and overall wellbeing.
You’re craving time away from the noise of everyday life — without pressure, punishment, restriction, or extremes.
You want to feel looked after for a change.
And perhaps more than anything… you simply need some space to come back to yourself.
What’s Included?
Yoga & Pilates with Gemma – A blend of gentle, strengthening, and restorative movement designed to support mobility, circulation, body awareness, and a calmer nervous system. Sessions are welcoming and adaptable, so you can work at the level that feels right for you.
Rebounding & Lymphatic-Focused Movement with Gemma – Fun, low-impact rebounding sessions using gentle rhythmic movement to encourage circulation and support lymphatic flow. Expect a mixture of energising bounce, accessible fitness, and more mindful lymphatic-focused sessions designed to leave you feeling uplifted rather than depleted.
Strength & Fitness Sessions with Gemma – Carefully designed movement to help you feel stronger, more energised, and more confident in your body — without the pressure of punishing workouts or an “all or nothing” approach.
Hormone & Nervous System Workshops with Dr Sohère Roked – Explore the connection between stress, hormones, sleep, energy, inflammation, and the nervous system. Dr Sohère will share practical, evidence-informed insights to help you better understand what may be happening in your body and how you can support yourself through midlife and beyond.
Ask the Doctor with Dr Sohère Roked – A relaxed and open group session exploring topics such as perimenopause, menopause, HRT, fatigue, thyroid health, gut health, hormones, sleep, and overall wellbeing.
Breathwork & Nervous System Reset with Dr Sohère Roked – Guided breathwork and somatic practices designed to support nervous system regulation, create space from the constant mental noise, and help you reconnect with your body.
Massage & Personalised Bodywork with Linda – Guests will have the opportunity to book additional treatments with Linda, our experienced Massage Therapist and Holistic & Lymphatic Bodywork Specialist. With over 25 years of experience, Linda offers personalised treatments including sports massage, aromatherapy massage, Indian head massage, manual lymphatic drainage massage, and specialist oncology massage. Treatments are tailored to what your body needs, whether that’s deeper muscular release, gentle lymphatic support, or pure relaxation. Treatments are available at an additional cost and subject to availability.
Sound Bath – A deeply restful experience giving you permission to lie down, switch off, and simply receive — creating space for stillness and deep relaxation.
Beach & Countryside Walks – Fresh air, gentle movement, beautiful Norfolk scenery, and time away from screens and everyday demands. A chance to walk, talk, breathe, or simply enjoy the space around you.
Incredible Plant-Based Cuisine by Gio Monteiro – Beautiful, vibrant food created by our Le Cordon Bleu Paris–trained plant-based chef, Class of 2024. Gio develops her own creative recipes and is passionate about showing just how delicious, satisfying, colourful, and abundant plant-based food can be. Expect nourishing meals made with care, designed to bring joy to the table and complement your retreat experience.
Sauna, Cold Tub & Hot Tub – Time to enjoy the beautiful facilities at Knotting Hill Farmhouse at your own pace. Whether you love the warmth of the sauna, an invigorating cold dip, or simply sinking into the hot tub, these moments are yours to enjoy.
Mindful Evening Activities – Relaxed, meaningful, and fun evening experiences designed to help you connect, unwind, laugh, and enjoy being part of the retreat without pressure.
Luxury Ensuite Accommodation – Three nights at the beautiful Knotting Hill Farmhouse, with stylish ensuite rooms and peaceful countryside surroundings designed for rest, comfort, and restoration.
Time to Simply Be – Because this retreat isn’t about filling every minute. There will be space to rest, read, have a treatment, enjoy the facilities, connect with others, or do absolutely nothing at all.
Everything is optional.
You can join in as much or as little as feels right for you. This is your retreat, your body, and your time.
Your Stay
From the moment you arrive, the accommodation is designed to help you switch off and settle in. Beautiful countryside character meets relaxed, modern comfort, with soft neutral tones, natural textures and thoughtfully styled spaces that feel calm, warm and welcoming.
Below, you’ll find a full guide to the different room options available, so you can choose the one that feels right for you.
All prices include everything listed in the What’s Included section above. The only additional cost would be if you personally choose to book any optional treatments or extras during your stay — otherwise, everything is taken care of.
Coming on your own? You absolutely won’t be the only one.
So many women join our retreats solo, and you do not need to know anyone else before booking a shared room. If you choose a shared option, I’ll thoughtfully pair you with another solo guest.
For many people, this becomes one of the loveliest and most unexpected parts of the retreat. Guests often arrive not knowing a soul and leave with genuine friendships, shared memories and plans to meet again.
If you’re joining with a friend, or there’s someone specific you’d love to share with, simply let me know and I’ll make sure you’re roomed together.
Accomodation
Accomodation
Blue Tit - Shared Room
Facing towards the Sea, Blue Tit has two twin beds. The bedroom also enjoys a Juliet balcony with wide ranging views across open countryside. Ensuite bathroom with shower.
£850pp - Shared twin
£1135pp (one person in bedroom)
SOLD OUT
Schöffel Suite
This suite is perfect for the woman seeking a touch of private luxury. In collaboration with the timeless country living brand Schöffel, Knotting Hill has created this signature suite. Designed by Schöffel, the room boasts sea views and a balcony overlooking the sedum green roof. Located on the first floor, the suite features a king-size bed and an en-suite shower room for ultimate comfort.
£850pp - Master Suite: Double occupancy
£1380pp (one person in bedroom)
Tern
With French doors opening into the south garden, Tern has a king-size bed/2 singles Ensuite wet room with shower and WC which is also suitable for less able guests.
£850pp - Shared twin
£1135pp (one person in bedroom)
SOLD OUT
Bush Tit
With an east-facing balcony, Bush Tit has a king-sized bed. and can also be 2 singles Ensuite with bath and separate shower.
£850pp - Shared twin
£1135pp (one person in bedroom)
SOLD OUT
Woodcock Bunk Room
This is the most charming bunk room you’ll ever see! The Woodcock room features four adult-sized bunks, with west-facing French doors that open to the southern garden. Really good for a group of friends. It also includes a private en-suite shower room for added convenience.
£775pp - 4 Sharing
Nutcracker
King size bed that can be split into two singles. Ensuite shower & WC.
£850pp - Shared twin
£1135pp (one person in bedroom)
Great Tit
Great Tit faces South enjoying far ranging views from the Juliet balcony across open countryside. Two single beds. Also with ensuite shower room.
£850pp - Shared twin
£1135pp (one person in bedroom)
Redshank
Redshank faces the sea and has two single beds. Ensuite bath and shower.
£850pp - Shared twin
£1135pp (one person in bedroom)
Investment & Booking
Prices start from only £775 per person.
To secure your spot its £400 per person for your deposit (non refundable).
BANK DETAILS
Account Number: 61729019
Sort Code: 608371
Account Name: The Bounce Fit Method Limited
The remaining balance can be paid in instalments, with the final balance due before the retreat.
With only a limited number of spaces available, this intimate retreat offers a unique opportunity to invest in your wellbeing, restore your nervous system, and begin the year feeling calmer, stronger, and more connected to yourself. ✨
