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CU Fitness Experts in Innovation in health and fitness strategies for individuals and fitness/health businesses

Offering the best of individual coaching and small group classes, and coaching for health/fitness businesses. Join our Private FaceBook Community: https://www.facebook.com/groups/743439322342659

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Retreats used to be built backwards. Pick a topic, build an agenda, then find a room big enough to hold it. Any room. Co...
10/12/2026

Retreats used to be built backwards.

Pick a topic, build an agenda, then find a room big enough to hold it.

Any room. Could be Tuscany, could be a Marriott off the interstate.

That’s not how I roll with retreats.

Location is always first for me.

I pick a place because it does something to me, and then I plan from there.

Which is exactly how the first two retreats of 2027 came together.

I've been to both. I can't wait to go back to both.

>>>>St. Lucia: February 28–March 4
We'll do the famous bean-to-bar tour and make our own chocolate. We'll swim near the Pitons. And we'll soak it all in, because this is a place that makes you slow down whether you planned to or not.
There will also be surprises. I always plan surprises.

>>>>Key West: May 12–17

It's Key West. Do I need to explain more?
Fine. A private sunset sail, the Key West Cooking School, and a few things I'm keeping to myself for now.

Rooms at both retreats are already booked. So if you have your eye on either one, don't wait. I'm sure they'll both fill before the end of this year.
Bet on yourself and join me.

DM me for info.

You were born knowing how to squat.Watch a toddler lower into a deep squat. No coaching. No complicated instructions. Ju...
10/12/2026

You were born knowing how to squat.

Watch a toddler lower into a deep squat. No coaching. No complicated instructions. Just a natural movement.

Somewhere along the way, many of us lose the mobility and strength to do it comfortably.

But squatting isn't just something you do at the gym.

It's how you get out of a chair, rise from the floor, navigate stairs, and move through everyday life.

The goal isn't simply to squat more weight. It's to build the strength and mobility to keep doing these things well for years to come.

That's what it means to make strength a lifestyle.

This week, pay attention to how often you squat without even realizing it.

10/09/2026

"I feel powerful."

At 61, Vikki Lange is picking up barbells, adding more weight, and discovering a completely different relationship with her body.

For years, she was a self-confessed "cardio girl."

Now?

She sees strength training as her foundation.

In this conversation with Alison, Vikki shares why becoming physically stronger has become about far more than what happens in the gym.

It's about longevity.

Independence.

Confidence.

And having a body capable of supporting the life you want to live as you get older.

Because our bodies are the vehicles that carry us towards everything else.

Our purpose.

Our ambitions.

The people we want to serve.

The experiences we still want to have.

The difference we want to make.

Vikki describes strength training as one of the best insurance policies we can give ourselves as we age, and at 61, she's living that message herself.

🎙️ Vikki Lange: Know Your Non-Negotiables

If you want a conversation about getting stronger, knowing what matters to you, and creating a life that supports who you're becoming, listen to the full episode now.

10/08/2026

Would you ask someone to invest $10,000 in a retreat before they've ever experienced working with you?

It happens more often than you might think.

A retreat leader finds the perfect venue.

Falls in love with the destination.

Pays the deposit.

Creates an incredible itinerary.

And then starts wondering how they're going to fill the spaces.

The problem? The sales strategy should have come first.

In this conversation, Alison explores one of the biggest gaps in retreat business planning: creating an entry point.

Your potential clients need an opportunity to get to know you, understand your approach, experience a result, and build trust before making a significant investment.

That entry point could be a workshop, a smaller programme, an intensive, or another experience that gives them a genuine win.

Think of it as the front door to your business.

When someone is ready to take the next step, your retreat becomes a natural progression in their journey with you.

And the same thinking applies to the financial side of retreat planning.

Before committing thousands to venues, accommodation, and experiences, you need to understand your audience, your offer, your messaging, and how you're going to sell it.

Because a beautiful retreat is only one part of building a successful retreat business.

The strategy behind filling it matters just as much.

🎙️ If you're planning to launch a retreat, or struggling to fill the one you've already created, this is a conversation worth listening to.

What's the front door to your retreat business right now?

"The Retreat Is Not The Business (part 1): Why Your Retreats Feel Hard to Fill" out now - listen on your favourite podcast streaming site!

10/07/2026

There are some dates you put in the calendar because you have to.

And then there are the dates you put in because you want something incredible to look forward to.

May 12–17, 2027.

Key West is officially on the Alison K Retreat calendar. 🌴

We aren't ready to reveal exactly what this experience will include yet, but perhaps you don't need all the details to know that you're curious.

A new destination.

A new group of people.

Time away from your usual surroundings.

And an opportunity to give yourself the kind of space that everyday life rarely provides.

If you've been following the retreats from afar, watching the conversations, connections, breakthroughs, and friendships unfold, 2027 could be the year you stop watching and experience one for yourself.

🌴 KEY WEST
📅 May 12–17, 2027
✨ Full retreat details coming soon

Want to be among the first to know when everything is revealed?

Join the Alison K Retreat waitlist now and make sure Key West doesn't pass you by.

10/06/2026

What changes when everyone on your team understands what they're really there to do?

In this conversation, Vikki Lange gives a brilliant example.

A company might technically build duplexes, apartment complexes, industrial buildings, and offices.

But look deeper.

They're building the home where a child might take their first steps.

The staircase where someone poses for their prom photos.

The office where someone achieves something that changes their career.

Suddenly, the accountant, salesperson, manager, and president aren't working towards separate goals.

They're connected by a shared purpose.

And that matters.

Because the workload might still be demanding, but when people understand why their contribution matters and feel genuinely invested in the outcome, the way a team works together can change completely.

Vikki also explores the importance of knowing your personal non-negotiables.

How do you want to work?

What boundaries matter to you?

What do you need from the people around you to perform at your best?

And do the people you work with actually know those things?

In a 24/7 working world, those conversations are becoming increasingly important.

🎙️ In "Know Your Non-Negotiables", Alison and Vikki Lange explore purpose, boundaries, leadership, personality types, and what it takes to create a team where people can do their best work.

Listen to the full conversation now, wherever you get your podcasts.

What if you started 2027 by creating space for the ideas that could shape everything that follows?January is usually fil...
10/05/2026

What if you started 2027 by creating space for the ideas that could shape everything that follows?

January is usually filled with resolutions, plans, targets, and promises to do more.

INNOVATE invites you to think differently.

To step away from the usual way you approach your business and your life.

To question what's still working.

Explore what could evolve.

Follow the ideas you haven't had time to properly consider.

And surround yourself with conversations and perspectives that might take your thinking somewhere completely unexpected.

We aren't revealing the full Innovate experience just yet.

But we do know this:

Innovate is coming in January 2027.

And the waitlist is where you'll hear everything first.

✨ INNOVATE RETREAT
📅 January 2027
👀 Full details coming soon

If 2027 feels like the year you're ready to explore something new, get your name on the waitlist.

You'll be among the first to know when Innovate is revealed.

10/03/2026

It's official. 🌴

St Lucia has dates.

From February 28 to March 4, 2027, Alison K Retreats is heading to one of the most beautiful islands in the Caribbean for a brand new retreat experience.

We aren't revealing everything just yet.

But now you can put something very exciting in your 2027 calendar.

Five days.

St Lucia.

An opportunity to step away from everyday responsibilities, surround yourself with incredible people, and create the space for the conversations, thinking, connection, and personal growth that happen when you finally give yourself room to breathe.

If you've been following our retreats and waiting for the one that makes you immediately think...

"I want to be there."

Perhaps this is it.

🌴 **ST LUCIA**
📅 **February 28–March 4, 2027**
✨ Full retreat details coming soon

The retreat waitlist will be the first to hear more as details are released.

Join the waitlist now and make sure you're there when St Lucia officially opens.

10/02/2026

Business looked very different 30 years ago.

No social media strategy.

No automated funnels.

No AI.

Sometimes, you simply picked up the phone, started a conversation, asked for a referral, and built a relationship.

And perhaps we haven't moved as far away from that as we think.

In this conversation with Eric Woodard, Alison reflects on starting her first business when people around her thought she'd lost her mind.

She had the education.

She had the credentials.

She had the safe path available to her.

But she also knew that if she didn't take the chance then, she might never do it.

What followed was built through something that remains just as valuable today:

Human connection.

As our businesses become increasingly automated and technology becomes capable of doing more for us, perhaps our greatest advantage is the thing technology can't replicate.

Being genuinely human.

Having conversations.

Building relationships.

Listening.

Making another person feel seen.

Eric describes that connection as the "golden coin" in an increasingly artificial world, and it's a powerful thought for anyone considering how they want to work, lead, and build relationships in the years ahead.

🎙️ Eric Woodard: The Mindset of Winning at Work

Listen to the full episode now, wherever you get your podcasts.

10/01/2026

We love a shiny new wellness solution.

The supplement.

The latest test.

The new protocol everyone's talking about.

But sometimes we're looking for the advanced solution before we've taken care of the foundations.

In this conversation, we explore what actually moves the needle when it comes to supporting our health.

Are you eating a varied diet with plenty of different plants and colours?

Are you moving your body?

Are you getting enough sleep?

How are you managing stress?

Are you giving your body the nutrients it needs to do the incredible amount of work it's already doing every day?

Supplements can absolutely have their place.

But the clue is in the name.

They supplement the foundations.

They don't replace them.

Before searching for the next thing to add to your wellness routine, perhaps it's worth looking at the basics and asking whether you're consistently giving your body what it needs first.

Because sometimes the most effective changes aren't particularly exciting.

They're the things we've known we should be doing all along.

Tune into todays episode with Dr. Laura Roy in "The Nutrition & Supplement Help Desk" on your favorite podcast streaming site.

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Raleigh, NC
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