SBR Retreat is a two-night, three-day immersive fitness and wellness experience held at the Valley Rock Inn. Led by Dan Flores, Chris John, and a curated team of expert practitioners, this retreat is designed for individuals looking to reset, recharge, and build sustainable momentum in their health and fitness.
Throughout the weekend, guests will participate in a thoughtfully structured blend of small-group training, personalized sessions, recovery therapies, and educational workshops, all within an intimate, boutique setting.
SBR Retreat is a two-night, three-day immersive fitness and wellness experience held at the Valley Rock Inn. Led by Dan Flores, Chris John, and a curated team of expert practitioners, this retreat is designed for individuals looking to reset, recharge, and build sustainable momentum in their health and fitness.
Throughout the weekend, guests will participate in a thoughtfully structured blend of small-group training, personalized sessions, recovery therapies, and educational workshops, all within an intimate, boutique setting.
Training & Movement
Guests can expect expert-led small group classes that emphasize performance, longevity, and mindful movement, including:
• Strength & Conditioning
• Yoga
• Spin
• Mobility & Breathwork
Each session is designed to be challenging yet accessible, allowing guests to train with intention while honoring their individual needs.
Personalized One-on-One Sessions
In addition to group training, guests will have access to individualized sessions with Dan, Chris, and select practitioners. These sessions focus on assessment, technique, and practical guidance that guests can apply long after the retreat ends.
One-on-one offerings include:
• Strength Training
• EMS (Electro Muscle Stimulation)
EMS sessions provide an efficient, high-impact training stimulus by using electrical impulses to activate muscle contractions, supporting strength development, muscle activation, and recovery in a short amount of time.
Recovery & Wellness
Recovery is a core pillar of the SBR Retreat. Throughout the weekend, guests will have access to a wide range of restorative therapies, including:
• Therapeutic stretching
• Massage
• Acupuncture
• Cold plunge and sauna
• Sound bath sessions
These experiences are designed to promote recovery, reduce stress, and enhance overall well-being, helping guests feel balanced and refreshed.
Nutrition & Education
Guests will also participate in nutrition-focused talks and discussions, offering practical insights into fueling performance, recovery, and daily life. These sessions are intended to educate, not overwhelm, providing clear takeaways guests can integrate at home.
The Experience
All meals — breakfast, lunch, and dinner — are provided, allowing guests to fully immerse themselves in the retreat without distraction. As the day winds down, evening programming such as sound baths and relaxation sessions help prepare guests for deep rest and recovery.
SBR Retreat is not about extremes — it’s about intentional training, meaningful recovery, and sustainable progress, guided by experienced professionals in a setting designed to support both body and mind.
Conrad Voldstad is a fitness enthusiast and has gone on his own life exploration in terms of finding things that are fun, exciting and beneficial to his health, wellness and lifestyle. As part of my journey I have met some incredible people who have helped me to increase my fitness level, goals and increasing my mental capacity to do anything with exercise, strength and to become the best version that I can be. I cordially invite you to come and experience all the things that has helped me and many others to succeed in fitness and life.
Chris John is a distinguished fitness professional with more than 25 years of experience shaping elite performance and timeless physiques. His career spans leadership in global campaigns for Men’s Fitness, Men’s Health, and renowned fashion houses, where he embodied the intersection of strength and style. Today, Chris specializes in cutting-edge EMS (Electro Muscle Stimulation) training, guiding discerning clients to preserve and enhance muscle tone amidst the challenges of aging, modern stress, and weight-loss medications. His approach blends science, precision, and artistry-delivering results that look exceptional and feel sustainable.
Dan F. Flores — Fitness Director & Performance Coach
Dan Flores is a veteran fitness professional with over two decades of experience leading clients, teams, and institutions toward lasting physical transformation. Currently serving as the Fitness Director at New York City’s prestigious Racquet and Tennis Club.
Fausta Tamburino, L.Ac.
Fausta Tamburino is a New York State–licensed acupuncturist with over 30 years of experience in the healing arts. She integrates Classical Chinese Medicine, Taoist principles, yoga, and holistic lifestyle guidance to provide individualized, results-oriented care.
Fausta combines traditional wisdom with a comprehensive understanding of modern health concerns to address a wide range of conditions—from chronic and acute pain to women’s health, stress, and emotional well-being. Her approach supports the body’s natural ability to heal, restore balance, and promote long-term vitality.
Michele Reder is the creator of the “Freedom Method”, a ten-book series launching with Habitual Loser. A dynamic speaker and innovator, Michele synthesizes her extensive background in human physiology and neurology to help high-achievers break the cycle of rebound and burnout. Her expertise spans the full spectrum of human performance: she is a Speech Pathologist, Yoga Teacher, Personal Trainer, and Physique Competitor.
A true pioneer in functional movement, Michele is the inventor of the AB-EZE core exercise tool and the developer of the proprietary MissyCore training system. As a mother of four, she combines this technical precision with deep empathy and practical application. She is dedicated to helping individuals dismantle limiting patterns and reconnect with their bodies as sources of power rather than struggle. Michele’s work is driven by a singular mission: to help people fall in love with their miracle bodies, enhance their aliveness, and guide them toward the ultimate freedom of living their dreams.
Nicolette Swierszcz is a Clinical Nutritionist and cycling instructor with over a decade of experience helping people feel stronger, healthier, and more connected to their bodies. She has taught indoor cycling for nine years and has owned her own nutrition practice for five years, where she practices medical nutrition therapy to support long-term health and sustainable behavior change.
Nicolette bridges science-backed nutrition with sustainable movement to help people build habits that support longevity, energy, and resilience. Her approach emphasizes consistency over perfection, making health feel practical, empowering, and achievable. At the retreat, she’ll guide a high-energy spin class and lead a nutrition talk focused on foundational habits that support long-term vitality.
| 8:00am – 10:00am | Check In @ Valley Rock Lodge – 66 Orange Turnpike, Sloatsburg, NY |
| 10:00am – 1:00pm | Workshop With Monroe Institute Outreach Trainer Sky Waterpeace |
| 1:00pm – 2:00pm | Lunch & Manifestation @ Valley Rock Market |
| 2:00pm – 6:30pm | Workshop With Monroe Institute Outreach Trainer Sky Waterpeace |
| 7:00pm – 8:30pm | Dinner @ Valley Rock Lodge |
| 7:00am – 8:00am | Optional Hike, Yoga or Cold Plunge |
| 8:00am – 9:00am | Breakfast Buffet @ Valley Rock Lodge |
| 9:00am – 12:45pm | Workshop With Monroe Institute Outreach Trainer Sky Waterpeace |
| 1:00pm – 2:00pm | Lunch @ Valley Rock Lodge |
| 2:00pm 5:45pm | Workshop With Monroe Institute Outreach Trainer Sky Waterpeace |
| 6:00pm | Retreat concludes |
You will never go hungry. We have an on-site organic market with green juice on tap. You can help yourself anytime you like. We have two restaurant kitchens, and we are known for our many dining venues throughout the property to keep each meal interesting. Our food is fresh and clean, and we offer extensive proteins.
| JANUARY 2026 | |||
| January 30th | 2 night / 3 days | $2995 | Book Now > |
| January 30th | 2 night / 3 days (commuter) | $1595 | Book Now > |
| January 31st | 1 day | $1000 | Book Now > |
Friday 5:00 pm – 9:30 pm
Saturday 12:00 pm – 9:30 pm
Sunday 11:00 am – 4:00 pm
Join us for a Special Thursday Night Steak Dinner.
The Lodge at Valley Rock Inn.
Thursday, March 20th
Thursday 5:00 pm – 9:30 pm
Friday 5:00 pm – 9:30 pm
Saturday 4:00 pm – 9:30 pm
The Lodge and Guest Houses
66 Orange Turnpike, Sloatsburg, New York 10974, USA
The Cantina & The Market
27 Mill Street, Sloatsburg, New York 10974, USA
(Park in the village parking lot)
Day One | Arrival, Connection & Flow
8:00 AM | Arrival at Valley Rock Inn
Welcome coffee and a light bite served prior to the morning hike.
8:30–10:00 AM | Guided Morning Hike
A grounding, energizing hike through the Valley Rock trails.
10:00 AM | Meetings Begin
Sessions held in Happy Time Hall, Valley Rock’s dedicated meeting space featuring:
Breakout areas
Conference table seating for 20–40 guests
Comfortable lounge seating
Coffee and light snacks available throughout the session.
1:00–2:00 PM | Buffet Lunch at The Lodge
Seasonal buffet served poolside (weather permitting) or inside the Lodge bar.
2:00–4:00 PM | Afternoon Meetings
4:00–4:30 PM | Wellness & Reset Break
Guests may choose from:
Ping pong & casual play
Guided stretch class
Sound bath
BioCharger session
4:30–6:30 PM | Meetings Resume
6:30 PM | Fireside Seated Dinner
Curated dinner in the Antler Room at The Lodge.
8:30 PM | Evening Options
Evening at leisure & overnight accommodations
or
8:30–10:00 PM | Dancing & Karaoke in the Disco
Overnight Accommodations
Guests retreat to Valley Rock’s thoughtfully designed guest rooms across the property, offering comfort, privacy, and restorative rest. Evening is yours to unwind, connect, or enjoy the grounds at your own pace.
Day Two | Clarity & Momentum
8:00–9:00 AM | Guided Morning Hike
A grounding and energizing hike through the Valley Rock trails.
9:00–10:00 AM | Breakfast & Check-Out
Nourishing breakfast followed by check-out.
Luggage storage available; meeting spaces remain accessible.
10:30 AM–12:30 PM | Morning Session
Facilitated workshop, keynote, or strategic working session.
1:00–2:00 PM | Lunch
Seasonal, chef-curated lunch.
2:00–5:00 PM | Afternoon Sessions
Breakout groups, collaborative work, and closing facilitation.
(Wellness or movement breaks incorporated as desired.)
8:00 Arrive at Valley Rock Inn
Coffee and a light bite pre hike
8:30 -10:00 Hike
10:00 Meetings start at Happy Time Hall, Valleys Rocks meetings space with room for break outs, conference table for 20- 40 and lounge area.
Coffee and snacks served meeting side
1:00 Buffet Lunch at The Lodge, either pool side or in the bar
2:00 Meetings
4:00 -30 minute break: with ping pong, stretch class, sound bath or Bio charger
4:30 meeting resume
6:30 Fireside seated dinner at The Lodge in the Antler room
8:30 Departure
Or
8:30 10:00 Dancing/ karaoke in the Disco
A synchronized dual-brain hemisphere state—where the left and right hemispheres of the brain are in harmony—can provide numerous benefits for mental, emotional, and even physical functioning. Here’s how it helps
1. Enhanced Creativity and Problem-Solving
2. Improved Emotional Balance
3. Heightened Focus and Clarity
4. Enhanced Learning and Memory
5. Improved Physical Coordination
6. Increased Mindfulness and Meditative States
7. Boosted Intuition and Spiritual Insight
8. Reduced Stress and Anxiety
Achieving a heart-brain coherence state—a state where the heart and brain operate in harmonious synchronization—offers a wide range of benefits across physical, mental, emotional, and even spiritual dimensions. Here are the key benefits:
1. Physical Health Benefits
2. Mental and Cognitive Benefits
3. Emotional and Psychological Benefits
4. Spiritual and Intuitive Benefits
5. Relationship and Social Benefits
6. Performance and Productivity Benefits
7. Long-Term Benefits
Conclusion
Heart-brain coherence is a powerful state that enhances physical health, mental clarity, emotional resilience, and spiritual connection. It is both a tool for immediate stress relief and a practice with profound long-term benefits, empowering individuals to live with greater harmony, effectiveness, and joy.
Join us for Valentine’s dinner with your lucky partner. Bring your husband, wife, girlfriend, boyfriend, brother, sister or best friend and be entered to win a 2-night stay valued at over $5,000
at Valley Rock Inn.
Wednesday February 14th, 2024
5:00pm–9:00pm
Win a 2-night stay for up to 6 people.
Your stay includes one of our private guest houses with 3-5 bedrooms, use of our 6,000 sq ft gym, 75ft lap pool (in season), a choice of a guided hike, bike ride, spin class, sound meditation or yoga class for your group.
You will also have access to our media and games rooms to watch selected movies, documentaries and lectures. Play ping pong and relax in our massage chairs and dance the night away with our studio quality sound system and disco lights.
Starting this spring we will have hot and cold water treatments poolside. Sauna, jacuzzi and cold dips.
Historic house lovers will also be offered a tour of historic Tuxedo Park by Michael Bruno and art lovers will be provided tickets to Storm King Art Center.
Date of stay is based on availability in 2024.
Each party of two will be given one entry ticket upon being seated for dinner. Winner will be drawn, February 14th and announced during dinner.
We would love to see you.
Wednesday February 14th, 2024
5:00pm–9:00pm
$125 per person
(Price includes tax & gratuity.)
First Course
(For the Table)
Little Gem Caesar
Parmesan cheese, sourdough crouton
Oysters Rockefeller
Second Course
(Choice of)
Burrata
Prosciutto, roasted tomato, country bread
Grilled Lamb Chops
Toasted orzo, kale, garbanzo, pomegranate
Tuna Tataki
Sesame tuna, avocado, crispy wonton, slaw, tahini ranch
Third Course
(Choice of)
Surf and Turf (gf) +$25
Butter poached lobster tail, romanesco, rustic mash, bernaise
Grilled 8oz Filet (gf)
Romanesco, rustic mash, bernaise
Braised Mushroom Pasta (v)
Paccherri, creamy mushrooms, roasted maitake
Miso Chilean Sea Bass (gf, df)
Chinese broccoli, seafood broth
Roasted Chicken (gf, df)
Roasted carrot, parsnip puree, pan sauce
Dessert
(Choice of)
Chocolate Pot De Creme
Espresso whipped cream
Coconut Creme Brulee (gf)
Basque Cheescake
Luxardo cherries
$125 per person
(Price includes tax & gratuity.)
Treat Mom to a beautiful 3-course brunch with fresh seasonal flavors, a warm ambiance, and heartfelt moments. Let’s make this Mother’s Day as special as she is!
Sunday, May 11th
Outdoor heated bar and dining open year-round. Dinner Thursday – Saturday, Sunday brunch.
Tuesday – Thursday: 9am – 4pm
Friday – Saturday: 9am – 5pm
Sunday: 9am – 4pm
Coffee, latte, espresso and house baked goods.
Prepared foods to go!
