Five for Life Retreat
Metabolic Health
From Lucas Rockwood, Founder
Update 27 Apr 2026
You want to live a long, healthy life, but you’re overwhelmed by conflicting messages from healthcare professionals who keep adding things to your to-do list: weights, cardio, protein, peptides, meditation, breathing, and supplements.
How are you supposed to make sense of it all?
You want a fitness program that supports your lifestyle, not one that consumes every waking minute of your day—and you also want results. Yes, you’re getting older, but you know that with the right protocol, you can slow down and even reverse many of your current challenges.
Introducing, Five for Life, a short, daily workout program that prioritizes consistency over intensity, and safety over extremes.
Here’s what you’ll experience within 4-12 weeks on the program:
- Increased strength. This is often most noticeable when opening jars, carrying groceries and powering up a flight of stairs.
- Increased flexibility. You’ll learn to hinge, squat, and sit comfortably to avoid knee and back pain during everyday movements.
- Boosted metabolism. New students especially will often see a marked drop in blood pressure, blood sugar, lipid levels and their waistline.
- Improved quality of life. Arguably most importantly, you’ll be able to enjoy the active life you love with ease, energy, and confidence.
- Increased strength. This is often most noticeable opening jars, carrying groceries and powering up a flight of stairs.
- Increase flexibility. You’ll learn to hinge, squat, and sit comfortably to avoid knee and back pain during everyday movements.
- Boosted metabolism. New students especially will often see a marked drop in blood pressure, blood sugar, lipid levels and their waistline.
- Improved quality of life. Arguably most importantly, you’ll be able to enjoy the active life you love with ease, energy, and confidence.
Lifestyle fitness means optimizing for functional strength, mobility, and metabolic health. These are the main requirements needed to live your best life, whether that means travel, time with family, hiking, biking, or everyday adventures.
The Barcelona Retreat
Join me and a group of like-minded people from around the world for a three-day, two-night Five for Life Retreat in Barcelona, Spain. We’ll pick you up from the airport and take care of everything so you can relax, connect, and focus on setting the stage for the healthiest next chapter of your life.
People like to say that age is just a number and that they feel the same in their sixties as they did in their thirties. This is fun to say, but it’s not how biology works.
There are two well-documented “age cliffs” around ages 44 and 60. During these drops, most people experience joint pain, weight gain, and slower walking speeds. That’s the bad news. But the good news is that while we all need to accept and embrace many aspects of aging, we don’t have to give up on strength. Yes, you can age strong. But it will not happen by accident.
At YOGABODY, we cut through the noise and focus on simple, consistent practices that produce measurable results. Our goal is to help you stay strong, mobile, and healthy at any age with approaches that are practical, sustainable, and grounded in science.
That’s the idea behind Five for Life – a straightforward framework that helps you invest five hours per week in the training that matters most.
At this retreat, you’ll learn:
- How to build functional strength, joint health, bone density, and improve metabolism with just 75 minutes of strength training a week
- How to unlock a healthy range of motion in your hamstrings, hips, spine, and shoulders at any age with just 75 minutes of weekly training
- How to turn a daily 30-minute walk into a cardio-respiratory training routine that’s fun and simple but most importantly delivers results that you can measure
- How to distill a healthy nutrition plan down to five core elements to help you navigate a complex food system
- How to understand and leverage your own psychology for behavior change
Schedule of Events
This retreat combines physical practice, mindfulness, workshops, beach walks, and group connection. People of all fitness levels are welcome, including those with injuries. No prior experience is required.
Day 1 – Arrival and First Day
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2:00 pm
Airport/City Pick Up
Fly into Barcelona Airport (El Prat). A shuttle bus will collect attendees from the airport or Barcelona city center (pick-up location and specified time TBC) to travel (60-min) to the hotel.
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5:00 – 6:00 pm
Orientation and Beach Walk
You’ll meet the YOGABODY Team, get to know the other participants, review the schedule, get your materials, and then take a walk along the beach before dinner.
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6:00 – 7:00 pm
Yin-Yang Flow Class
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7:00 – 9:00 pm
Dinner
All meals are included, and most dietary needs can be accommodated (within limitations).
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9:00 – 9:30 pm
Mindful Circle
We’ll gather for a guided breathing and mindfulness practice focused on accepting our current health challenges, getting honest, and connecting with ourselves.
Day 2 – The “Big Change”
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6:30 – 7:00 am
Beach Walk
Steps are one of the three pillars of Five for Life, and together we’ll explore how to train deliberately for cardiorespiratory fitness through short daily walks. No experience necessary. Open to all levels.
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7:00 – 8:00 am
The Practice I
Fifteen-minute daily strength and stretch routines are the second and third pillars of our Five for Life protocol. During this session you’ll learn the foundational principles of sequencing and will practice together as a group.
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11:00 – 1:00 pm
Functional Strength Workshop
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3:00 – 4:30 pm
Flexibility Workshop
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4:30 – 5:30 pm
The Practice II
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7:00 – 9:00 pm
Dinner
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9:00 – 9:30 pm
Mindful Circle
Day 3 – Integration
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6:30 – 7:00 am
Beach Walk
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7:00 – 8:00 am
Yin-Yang Flow Class
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8:00 – 9:00 am
Breakfast
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9:30 – 10:30 am
Metabolism Workshop
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11:30 am
Airport/City Drop Off
Shuttle back to airport (60-min)
Accommodation
The retreat will take place at the beautiful Hotel Calipolis, a 4-star beachfront property located in the vibrant coastal town of Sitges, just outside Barcelona. Overlooking the Mediterranean Sea, this modern and comfortable hotel is the ideal setting to recharge and deepen your practice.
Rooms are bright, spacious, and designed for comfort and rest. Amenities include an outdoor swimming pool, a fully equipped gym, and direct access to the seaside promenade, perfect for unwinding between sessions.
What’s Included:
- Accommodation: 2 nights at a 4-star beachfront hotel
- Meals: 2 dinners, 2 breakfasts, and 1 lunch (buffet style)
- Amenities: Free access to the gym and outdoor pool during your stay
Meet Your Trainers
Lucas Rockwood
Master Trainer & Director (E-RYT, YACEP)
An internationally renowned yoga trainer, TEDx speaker, author, podcaster, and entrepreneur. Lucas is the founder and managing director of YOGABODY® and the YOGABODY Teachers College®. His corporate training clients include Meta and Noom.
Camilo Carreiro
Trainer (E-RYT, YACEP)
A senior staff trainer at YOGABODY since 2015, Camilo specializes in sequence development, teacher mentorship, and training programs. Certified in multiple yoga disciplines, he plays an active role in curriculum development, lectures, and alumni.
Five for Life Retreat Registration
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4600+ participants already joined!
Expectations met and exceeded
The retreat in Athens, Georgia was well-timed, very organized, and at a beautiful venue. Practicing and learning in person with Lucas and Camilo was the reason I came. Come on, not many – if any- other teams, give that much to their participants. Up-to-date fitness and nutrition information to keep us inspired to stay “real”, but also inspired to live a YOGABODY strong, long and lean life. Thank you for a solid, well-presented, and prepared weekend.
Beverley M
Five for Life (YB Daily) is a great program!
Five for Life is a great program! Lucas is very knowledgeable and passionate about the practice. The retreat was so well designed and professional. I learned so much and feel great after it. It has motivated me again to get back on track with regular practice.
Jigisha T
YOGABODY is a fantastic community
I just completed the 3-day, in-person YOGABODY retreat. Lucas and Camilo are excellent yoga teachers and consistent in their message of strength and stretch training for functional health. YOGABODY is a fantastic community. I love the consistent daily training that is effective in making me stronger and more limber even as I age (67yo). It never gets boring because it is different every day.
Barb M
Loved the variety of sessions
As always, Lucas and Camilo articulated the instructions clearly and offered modifications for those who need it. Loved the variety of sessions, yoga flow with strength and stretching along with a lake hike. I especially liked during the metabolism workshop and how Lucas encouraged participants to research other countries’ public health recommendations. Very diplomatic yet encouraging the global standards!
Patti D