a shade more ... strong

june 8-10, 2019

Are you someone who wants to feel stronger and more alive? Be more active and agile as you age? Become more conscious to your breath, mind, body and soul?  Whether you are new or an experienced master of the Turkish get-up, this retreat is for you.  You will leave feeling more strong, more balanced, more agile, to take on life’s challenges and opportunities.

Sounds complicated?  Difficult?  Impossible?  With trainer Sheila Hamilton at the helm you will learn, refine and master this exceptional fitness movement that has it all.

Sheila Hamilton


Sheila is the founder of it's time! Fitness Results. Sheila worked as a registered nurse in B.C. for 10 years at Vancouver General Hospital. Sheila’s passion for maintaining current fitness knowledge and her background as a registered nurse provides the foundation for fitness programs that achieve results. Sheila opened it’s time! Fitness Results training facility in July 2012. She leads a team of 7 employees and offers personal training, semi-private and group sessions.

Sheila has been a member of the National Strength and Conditioning Association for over 10 years and has been certified with the organization since 2009 as an NSCA-CPT® Certified Personal Trainer. Sheila is a Strongfirst Girya Level 2 Certified Kettlebell Instructor. She recently travelled to Philadelphia to re-certify this credential. StrongFirst is the world leader in kettlebell specific exercise instruction.

Sheila will tell you Turkish Get Ups will change your life. Through the course of learning this practice for yourself you will understand why.  A movement practice for all ages that improves posture, strength and longevity, It’s one of the safest core exercises in her programming menu. 

There are many variations and modifications that can be used to tailor the movement to your specific needs. 

Every day is better with a Turkish Get Up! 

Dori Howard


Dori’s mantra, “it’s all about the learning,” is integrated into all aspects of her life. Her experiences in healthcare for over 30 years have brought many lessons of giving, receiving, health and wellness. This past year has been a steep learning curve in the practice of self-compassion. Dori’s view is that there is no magic bullet but rather a range of life practices that can move us ‘a shade more…’ towards wellness and healing. She created a self-prescribed holistic care plan that included yoga, meditation, conscious nutrition, hiking, and time in nature in her daily life in order to balance compassion for self and others. The playful and healing environment at Enso Beach House and Forest on Salt Spring Island has created a safe, fun, holistic space to become A Shade More… Whole. Dori is a skilled facilitator with extensive experience in leading individual and group learning activities in a safe and fun container to explore themselves at a deeper level. She is a certified executive coach and newly certified Kundalini yoga teacher. Her passion is creating spaces and opportunities for people to reflect, learn, play, create and try out new (or re-activate) practices that move them toward life wellness and wholeness. Since practicing Kundalini yoga, she believes in the power of the breath, and daily practice of active meditation.

Every day is better with a shower for the mind.


What is a Turkish get-up?  It is an all-round exercise that requires you to hold one arm in a stable overhead position while moving through multiple planes of motion, finding points of stability in the anterior, lateral, and overhead positions, all while supporting yourself with one hand and transitioning from lying to kneeling to standing.

9 Benefits of the Turkish-Get-Up

  • a primitive rolling pattern

  • unilateral development

  • a lunge pattern

  • an overhead hold

  • two hip hinges

  • glute activation

  • core recruitment

  • improved leg drive

  • rotator cuff stabilization.

When you add all of these Turkish Get-Up benefits up, it is unbelievable for overall mobility and stability of the core, shoulders, and hips. No other single exercise can do all of this. IT WILL CHANGE YOUR LIFE!

The Turkish get-up is learning to move strong with controlled coordinated movements…it. Many folks consider it “loaded yoga”.  Perfect compliment to an enso retreat where we blend a variety of activities to nourish your body, calm your mind and soothe your soul.

A Shade More…Strong is offered to people who  are desiring a deeper connection to their body, mind and soul through active and strength based modalities that connect the core, to the breath to being focused and mindful.  (Maximum of 20 participants).

This retreat is for you, if you want to:

• Be introduced to experiences that deepen awareness of being present and cultivate inner peace

• Learn more about or refine your Turkish Get-up

• Create a life that includes healthy ,active living

• Be nourished and refreshed in a tranquil oceanfront beach and forest sanctuary

• Have fun, play, dance and sing!

What you will do at the retreat:

• Practice subtle shifts in refining your TGU
• Be introduced to and practice Kundalini Yoga..the yoga of awareness
• Design an action plan that is meaningful to you to live a stronger, more active life
• Do TGU’s everywhere…beach, treehouse, summit, sundeck!
• Hike, swim, paddle, play, breathe, stretch, chant, dance,  connect and have fun!

Unique retreat environment:

• Immersion in an inspirational setting conducive to learning and transformation
• Individual and group activities
• Facilitated discussion, group coaching, private coaching
• Healthy meals prepared with local and organic food and local cook!
• Enjoyment of nature, small group setting, having fun and music

Cost: Registration, Accommodation, Program and Meals

Your transformational retreat fees are per person and include:

  • 2 nights ocean or forest view accommodation (unless you are a commuter)

  • newly renovated oceanfront venue, with expansive lawn, lush forests and newly renovated studio, all just steps away from a private smooth pebble beach

  • nourishing and healthy meals (2 dinners-prepared by professional cook, 2 breakfasts, 2 lunches)

  • comprehensive, transformational, fun and unique retreat program

  • exceptional facilitators and retreat hosts

  • use of kayaks, SUPS and sports equipment and games

  • administrative support

  • free on-site parking

The retreat fee, adjusted for each accommodation option, is as follows refer to the venue section of the website for descriptions of accommodations):

Accommodation Option Individual Retreat Fee

$610 – private room

$570 – treehouse-shared

$540 – shared room

$480 – Japanese dorm

$420 – camper/tent

$390 – commuter



**if you are a couple or want to share a bed, contact Dori to arrange.

Private: own bed, own room, shared bathroom, main house, forest views Treehouse:shared space, own sleeping space, shared bathroom, oceanfront
Shared:  own bed, shared room, shared bathroom, main house, forest views, ocean views
Dorm: own sleeping space, open concept, in the studio, needs to be put away and set up each night to clear space for yoga/fitness, shared bathroom, forest views, skylight overhead, bedding provided
Tent/camper: own tent, own bedding, ocean views, forest views, shared bathroom, beach shower
Commuter: own accommodation off site, all else included

What to bring:

• Comfortable clothing for hoisting a kettlebell over your head and back down again, yoga, outdoor hikes, outdoor fires, lounging, swimming, shopping
• Journal and pen
• Artifact
• Outdoor/Rain gear and walking shoes, water shoes, flip flops
• Hiking/walking poles if you use them
• Water bottle, thermos
• Yoga mat
• Bottle of wine to share if you want to have wine with dinners (honour bar with wine available)

Location and How to Get Here:

The enso Retreat Centre is located on tranquil Salt Spring Island, BC - where Zen meets West Coast. This 4.3-acre oceanfront property has stunning sunsets, soothing waves gently rolling into a private smooth stone beach, dense forests of arbutus and fir trees, a babbling brook and close proximity to hiking and the funky town of Ganges.

To get there, you must travel by BC Ferries. Bring your car and/or carpool with other participants. Ferry walk-on is possible and arrangements can be made for transport to the retreat location.


a quick glimpse of A Shade More…strong:


0800-1:00 pm Arrive early to explore Salt Spring Island and the famous Salt Spring Market. This is on your own time but worth the earlier ferry.
1:00-2:00 pm Arrivals and Pick-up
2:00-3:00 pm Registration, Welcome and Orientation to Venue
3:00-4:00 pm Opening Circle
4:00-5:00 pm Turkish get-up-Workshop: Why it will change your life
5:00-6:00 pm Yoga class-Focus on the the breath
6:00-7:00 pm Dinner
7:00-9:00 pm Gathering, Connection, Sharing Artifact
9:00-10:00 pm Closing, Free time


7:00-7:30 am Morning meditation with breath work
7:30-8:30 am Breakfast
9:00-10:30 am TGU Workshop-Learn or Refine
10:30-1:30 pm Guided Mountain Hike, Forest Bathing, Lunch and TGU at summit
1:30-2:45 pm Free-time
3:00-4:30 pm TGU Workshop-Refine
4:30-5:30 pm Yoga and Breath Work
6:00-7:00 Dinner
7:00-10:00 pm Beach or Pit Fire-Dancing, Singing, Laughter, Fun


7:00-7:30 am Morning Meditation
7:45-8:30 am Breakfast
9:00-10:30 am Action planning, coaching, commitment to change
10:30-12:00 pm Closing Circle
12:00-1:15 pm Lunch
1:15-1:45 pm Pack up and Clean-up
1:45 pm Depart for ferry
Free time on property if catching later ferry