Thrive in your Prime

THRIVE in your Prime

A one-day Retreat, created by powerful females for women wanting to age powerfully & healthily! 



Saturday April 22nd – 9:30am – 4:30pm

At Wellwood Centre, Bagenalstown,
Co. Carlow, R21 N624

If Perimenopausal  is leaving you feeling “Wired & Tired”,  and you feel like you are fighting a losing battle with your body, we hear you! For many women Peri-menopause can feel like a never-ending nightmare of low mood, exhaustion, pain & weight gain. Leaving your self-image, self-confidence and sense of self on the floor. 

If this sounds like you, it might be time to….

Re-assess your Menopause Toolkit!

We are here to tell you that lifestyle changes are a game changer if you have the right guidance and support

Thrive with Lorraine & Prime Fit by Sarah have pooled their expertise on all things gut health, strength, nutrition, mindset and wellness related to  bring you their unique One-Day Retreat 

THRIVE in your Prime

 This retreat is packed with tools that will empower you & give you the clarity & control you need in your life to manage your Menopause.  


As a female entering midlife & beyond, significant physiological changes and challenges can present to your health, often unforeseen! 

  • Cognitive decline
  • Sleep disruption
  • Vasomotor symptoms
  • Joint pain, including tendons and ligaments (plantar fasciitis, frozen shoulder, gluteal tendinopathy etc)
  • Pelvic health issues
  • Osteopenia and Osteoporosis 
  • Muscle loss
Lifestyle Factors contribute enormously to the quality and longevity of your life!  Short term solutions will not improve the long-term outcome!
Increased risk of Hip Fracture
75% of all hip fractures occur in women with premature ovarian insufficiency (P.O.I)
Bone Loss
Your bone density declines up to 20% in the 5 to 8 years following menopause. Those whom have experienced a hysterectomy before 40 have a higher risk of bone loss.
Risk of Heart Attack
The risk of heart attack increases 5 fold after menopause.
Metabolic Dysfunction
"Fat around the middle" - Central obesity or visceral fat post menopause results in severe adverse metabolic consequences including Hypertension & cardiovascular disease. CV disease is the #1 cause of death in western Midlife Women!
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What does your road to Longevity look like?

If you’re like most women going through the perimenopause/menopause journey, then you have probably found some relief from your symptoms with medication. Medication can be a welcome aid when the list of symptoms seems to grow by the day. It can help you feel in control!

But there’s one huge, looming problem…  there is ZERO thought to your long-term health.  Menopause is much more than declining hormones, it also impacts your muscle mass & bone health, connective tissue, brain health & gut health. 

Join us for our Menopausal Retreat:


Where you will gain:

  • A thorough understanding of why lifestyle is EVERYTHING to ageing powerfully & healthily.
  • Nutrient Dense recipes to support your Hormonal pathways
  • Movement protocols to implement in your daily/weekly routine with a focus on counteracting the negative impacts of the menopause journey.
  • Supplement knowledge to help keep your body strong & hormones happy.
  • Expert advice on Menopause, Mindset, Movement & More.
  • Increased confidence in yourself and your health as you age.
Scroll below to see our Day Retreat Layout. (Breakfast & Lunch included, catered to your dietary needs)

Join us on April 22nd
At Wellwood Centre, Bagenalstown, Co. Carlow, R21 N624

Day Layout: 

10 am Meet & Greet.

10:15 Hip & Pelvic Strength with Sarah

11. Power food demonstration with Lorraine

11.30 Breakfast (Included)

12pm Menopause Expert Talk with Prime Fit Sarah.

1pm Mobility with Sarah

1:30-2:30 Lunch (Included) & walk

2:30pm Powerful Menopause Mindset with Lorraine & Sarah

3pm Menopause Nutrition & Supplements 101 with Lorraine

3:30pm Yin, restorative & final
with Lorraine

4:30 Closing.

Meet Sarah Alcock:

Personal Trainer, Perimenopause to Post-menopause
 strength coach. Pregnancy to Post-Natal Strength 

It was Sarah’s own journey through perimenopause that inspired her to become a qualified specialist in the field of movement, strength, nutrition, and health for the midlife woman.  

Sarah as a personal trainer, and a woman experiencing perimenopause, knew professionally and personally that women in our demographic were underserved and underrepresented and there was so much more that could be done to better her health and the health of all women on this same journey. 

Through comprehensive training and education, Sarah is one of a very few personal trainers in Ireland certified in coaching women through the Peri to Post Menopause transition from an evidence-based standpoint. By keeping her finger on the pulse of all the latest evidence based research Prime Fit by Sarah has empowered hundreds of women of all ages to further enhance their health through prescribed movement, strength training, nutrition, pelvic health, mobility, injury prevention and much more – all of which is specifically designed around the midlife changes in our bodies and the impact of hormones on our physical health and mental wellbeing at this stage of our life. A wonderful side effect of this work for many is better mental health, confidence, clarity, and a restored belief that there is not only life but vitality in the 3rd age of our lives.

Sarah’s knowledge and expertise in this specialist field has resulted in numerous appearances on radio, contribution to editorial features and speaking at female centric health events alongside other experts in and advocates for women’s health. 

Sarah is a champion for women in their midlife, their health, their wellbeing, and their empowerment to navigate their own journey in the healthiest way possible.

Meet Lorraine Demetriou;

Naturopathic Nutrition Therapist, Intuitive & Medicinal Chef, Yoga Teacher

Lorraine Demetriou is the co-founder of Thrive Café  & Founder of Thrive with Lorraine – a Holistic Health specialist for those lost in the symptoms of stress, illness & digestive discomfort. Lorraine is passionate about teaching you how to navigate your symptoms while reducing overwhelm in the kitchen, helping you to fall in love with food again. Her toolkit is much more than cooking, she is passionate about  nourishing your entire body, inviting you to journey through your digestive health from within, encompassing the vital nervous system & its impact on your gut health,  mental health & wellbeing.  

She has combined over fifteen years as a Naturopathic Nutritionist with her Intuitive Cooking background & yoga teacher journey to create her innovative trainings Gut Instincts – (12 week Holistic Gut-health program), Mindful Gut Cooking Masterclass,  Thrive Wellness Hub and many more – fusing Nutrition Science, ancient Eastern Medicine practices, yoga, meditation, neuroscience, psychology & Intuitive Cooking through the senses.

She teaches evidence-based tools & techniques inside the kitchen, on the yoga mat & in life to help clients take a step-by-step approach to their digestive health. Teaching her clients how to adapt their lifestyle without compromising flavour, how to tap into the essential self-regulating & healing side of their nervous system so they can heal on all levels. She is a passionate advocate for shifting out of the “diet” culture and helping her clients to develop a nourishing repertoire that calms, soothes & heals on a cellular level. She takes a holistic approach to mental health understanding the vital gut-brain connection and it’s essential role in digestive symptom flare-up.