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Refresh & Revitalize Retreat
Tigh-Na-Mara Resort 

April 28 - May 1 | 3 nights, 4 days
1155 Resort Dr, Parksville, BC V9P 2E3

Take your spring cleaning to a whole new level in 2023 - dust off those forgotten dreams and start working on what's going to make you happy. With a focus on its Three Pillars of Holistic Health & Wellness: Personal Development, Purposeful Activities and Relaxation, Marpole Retreats has created the secret sauce to turn a wellness weekend retreat into real transformation.


The Refresh & Revitalize Retreat will take place at the breathtaking Tigh-Na-Mara Resort on Vancouver Island in private, rustic cabins. With awe-inspiring views on 22 acres of tranquil forest, a Spa voted #1 Spa in BC, 2 award-winning restaurants, 3 kms of sandy beaches and the warmest ocean swimming waters in Canada. This is the perfect getaway to decompress, dream and make positive life-altering changes.


The weekend will feature coaching, workshops, and activities each designed to help you become your true self and get going on your dreams. The retreat will be led by wellness professionals who are trained experts in goal setting, communication, and yoga all working in synergy to help each guest bring their dream life to fruition.


Rustic Cottages
Guests at the Refresh & Revitalize Retreat will be staying in a private cul-de-sac of Rustic 2 bedroom cottages. You can book your stay with a friend and take an entire cottage, or you can come and be matched with another retreat goer and potentially make a life long friend.

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Retreat Itinerary

A weekend of relaxation, understanding your goals, and how to get there.

Our sessions have been carefully crafted to compliment and build on one another and give you a holistic view and approach towards your goals.

Friday, April 28

17:00 - 19:00 | Checkin

We appreciate that everyone will have different arrival times. So relax, take your time, enjoy the beautiful setting and get settled in.

19:00 - Late | Welcome canapés 

Get to know the other wonderful people on this retreat with you and share some delicious, locally sourced treats. 

Saturday, April 29 - Morning

09:00 - 10:00 | Breakfast

10:00 - 11:30 | Dreams & Goals Part 1

This session will set you up for a fantastic retreat. We'll begin with introductions then lead into a guided meditation with your coach, Kristi. We'll then move to the “Wheel of Life Exercise” which will help you identify how satisfied you are with the different aspects of your life. We'll help you select an aspect you would like to focus on for the weekend.

11:30 - 13:00 | Spa Treatments & Free to Explore


This retreat comes with a complimentary spa treatment. We will schedule you in for your treatment. While it's not your slot, you're free to explore the fantastic environment.

13:00 - 14:00 | Lunch

Saturday, April 29 - Afternoon

14:00 - 15:00 | Yoga

Refresh your mind for the afternoon with a Yoga session lead by Karen, who will be bringing equipment along for you.

15:00 - 16:30 | Communicating with Your Creative Self

Lead by Valerie, you'll be taken through  a breath awareness process that introduces the possibility of listening to the guidance of your Allowed Breath. 

We will then dive into an Emergent Knowledge process called Clean Hieroglyphics; a non-linear process where the participants put on paper in words, or symbols, whatever they hold to be true about their chosen area of focus. You'll begin to receive guidance from what you see on the paper, from a ‘creative’ or ‘psycho-active’ source. Valerie will help your goals emerge through this process.

16:30 - 18:00 | Coaching Sessions & Free to Explore

This retreat comes with an optional (and complimentary) 1:1 coaching session for all attendees. If you want to add this to your retreat, just let us know and we'll book you in with Marie. 

18:00 - 19:00 | Dinner

Sunday, April 30 - Morning

09:00 - 10:00 | Breakfast

10:00 - 11:00 | Yoga

Wake up your body for the day ahead with another Yoga session lead by Karen, who will be bringing equipment along for you.

11:00 - 13:00 | Coaching Sessions & Free to Explore

13:00 - 14:00 | Lunch

Sunday, April 30 - Afternoon

14:00 - 15:00 | Spa Treatments & Free to Explore

This retreat comes with a complimentary spa treatment. We will schedule you in for your treatment. While it's not your slot, you're free to explore the fantastic environment.

15:30 - 18:30 | Dreams & Goals Part 2: Communicating with Your Creative Self. 

Jointly facilitated by Kristi and Valerie this session will incorporate a number of fabulous aspects starting with; Breathwork and The Miracle Choice Game (how do you increase your satisfaction in the area of life that you selected this weekend?) 


After a short break we'll come back to an Emergent Process (where you'll think about your goal from different perspectives) and then finish strong analyzing what you know now, and what actions need to happen.

Our session will close with Embodiment Meditation.

18:30 - 19:30 | Dinner

Monday, May 1

09:00 - 10:00 | Breakfast

10:00 - 11:00 | Checkout



This all-inclusive retreat includes meals prepared by an award-winning culinary team who create local, regional and international dishes that will please your palate and warm your heart!  The stone oven & seasonal menu showcase the freshness of the season with appetizers and entrées that embrace rustic dishes with a contemporary spin.

We wouldn't be a health and wellness retreat if we didn't cater to all dietary requirements, just let us know what you need. 

Your Menu at a Glance

Friday 28 April

Delicious menu items are currently being finalized, stay tuned.  


Saturday 29 April

Delicious menu items are currently being finalized, stay tuned.  

Sunday 30 April

Delicious menu items are currently being finalized, stay tuned.  

Monday 1 May

Delicious menu items are currently being finalized, stay tuned. 

Refresh & Revitalize Coaches

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Marie Fryman

Marie is a certified Health Coach from the Institute of Integrative Nutrition.


Her goal is to help motivated individuals reach their dreams, whatever they may be, by; providing a space to meet likeminded people, learn about breaking goals down into manageable stepping stones, and learning how to look after your body and mind to be your best self.

FUN FACT: Marie came to Canada almost 3 years ago with her travel buddy, Bertie - a blind Yorkshire Terrier with a strong desire to do nothing but sleep.

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Kristi Stangeland
Dreams & Goals Guide

Kristi is an international retreat leader, author, lecturer, private meditation coach for busy executives and creator of the My ParaVita Circle, an online meditation membership program. She helps busy people find balance, wellness and contentment in their daily lives.


Kristi is a certified as Miracle Choice Facilitator and Guide for the Gene Keys Program. In addition, she holds a diploma in Mindfulness Study by the NLP Centre of Excellence and completed the three-year BTB Feng Shui Masters Training Program™. This knowledge has been transformative to her life, which is why she is passionate about sharing it with others by offering practical techniques, insights and inspiration.


For nearly 15 years, she has helped women create opportunities for professional success and personal fulfillment through self-development programs. 

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Refresh & Revitalize Coaches


Karen Harmon
Yoga Instructor

Karen Harmon is a BCRPA-certified fitness instructor, Special Education Teaching Assistant, Public Speaker and an award-winning author.


She specializes in Yoga, Stretch, Pilates, and Cycle Fit classes. Karen is the recipient of the 2018 BCRPA Fitness Instructor of the Year Award.


It is Karen's philosophy that we must exercise to reap the benefits of good health but to heal the mind, body and spirit collectively, we must do Yoga.


Karen enjoys teaching and sharing her fitness knowledge to all fitness levels at the West Vancouver Community Center, The North Vancouver Recreation Association, and her private business, Karen Harmon's Outdoor Group Fitness.

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Valerie Galvin
Communication & Performance Coach

In 1991, Valerie became an executive coach, first as a partner in the Amsterdam based Executive Performance Training, and since 2005, with her own coaching practice, Stand & Deliver.


She is a founding co-director of Breathexperience Canada and a certified Clean Coach. 

Valerie believes that the quality of our lives hinges on our capacity to be present – first to ourselves, then to others and the world around us. ‘Being present’ starts with sensing the simple movement of our allowed breath. That choice opens the door to a wellspring of creativity, trust, clarity, and vitality. And we are supported to be who we know ourselves to be.

Getting to this retreat

Address: 1155 Resort Dr, Parksville, BC V9P 2E3

Tigh-Na-Mara is located in picturesque Parksville, BC on Vancouver Island.  Parksville is situated mid-island on the east coast, just 30 minutes north of Nanaimo and 2 hours north of Victoria. 

BC Ferries

A leisurely ferry ride between the BC Lower Mainland and Vancouver Island allow visitors to experience the unique geography and wildlife of this coast.

Sailing times: 

  • From Vancouver (Tsawwassen) to Nanaimo (Duke Point): 2 hours

  • From West Vancouver (Horseshoe Bay) to Nanaimo (Departure Bay): 1 hour 35 minutes

The drive to Tigh-Na-Mara from Departure Bay is approximately 20 minutes and from Duke Point approximately 40 minutes.

1-888-BC-FERRY (1-888-223-3779)
Reservations may be made in advance for a nominal fee. We recommend reservations for peak summer periods as well as weekend or holiday travel year round to avoid waiting.

By Air

Connecting flights from Vancouver International fly into the neighbouring Nanaimo Airport and Comox Valley AirportHarbour Air Seaplanes and Helijet offer flights from downtown Vancouver to downtown Nanaimo, among other routes. WestJet flies direct from Calgary and Edmonton into Comox and from Calgary to Nanaimo. Iskwew Air flies direct from Vancouver South Terminal to Qualicum Beach Airport.

From Victoria

Drive north on Highway 1 to Nanaimo, just south of Nanaimo, take the exit for Highway 19 and the North Island. Bus connections are available from downtown.

From Vancouver and the Fraser Valley

Take the Lion's Gate or 2nd Narrows Bridge across Burrard Inlet, then follow the signs to Horseshoe Bay and take the BC Ferry to Nanaimo. Exit the ferry and keep to the 2 right lanes, then take Highway 19 North towards Parksville.

From Vancouver International Airport and South Vancouver

Take Highway 10 and 99, head to the BC Ferry terminal in Tsawwassen and catch the ferry to Duke Point (south Nanaimo). Head north on Highway 1 and then exit to Highway 19 and Parksville.

From Tofino or Ucluelet

Follow Hwy. 4, the 2 - 2 ½ hour drive leads directly to Qualicum Beach.

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