Featured In: AOL – 7 High-Protein Swaps Nutritionists Want You To Try

If you’re looking for simple ways to boost your protein intake without giving up the foods you love, a new article—“7 High-Protein Swaps Nutritionists Want You To Try”—breaks it all down beautifully. I’m featured in the piece as one of the expert contributors, sharing my go-to tip on using Greek yogurt as an easy, high-impact […]

Written: By Ashley

on Mar 26,2025 | < 1 Minute Read

Featured In: AOL – 7 High-Protein Swaps Nutritionists Want You To Try thumbnail

If you’re looking for simple ways to boost your protein intake without giving up the foods you love, a new article—“7 High-Protein Swaps Nutritionists Want You To Try”—breaks it all down beautifully. I’m featured in the piece as one of the expert contributors, sharing my go-to tip on using Greek yogurt as an easy, high-impact protein upgrade in everyday meals.

The article highlights smart swaps like Greek yogurt, whole grains, milk, cottage cheese, beans, tofu, and nutritional yeast—showing how small changes can meaningfully improve fullness, energy, and overall nutrition. These ideas work whether you’re keto, vegan, or simply trying to eat better without a full diet overhaul.

Read the full article: 7 High-Protein Swaps Nutritionists Want You To Try

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Featured In: AOL – 7 High-Protein Swaps Nutritionists Want You To Try

Apr, 2025

Featured In: Authority Magazine – Wellness Tips for Women Over 45

I’m excited to share my latest feature in Authority Magazine. This in-depth interview explores my personal journey from burnout and early perimenopause to rebuilding my health, losing over 80 lbs, and ultimately creating THOR — a wellness community dedicated to women over 40. In the article, I discuss the challenges of entering perimenopause at 37, […]

Apr, 2025

Featured In: Eat This, Not That! – 7 Quick Meals That Burn Fat Without Starving You

I’m excited to share my feature in a new article breaking down one of the biggest weight-loss mistakes women over 40 still make: undereating. As someone who lost over 80 lbs during perimenopause and now coaches women through sustainable fat loss, I spoke about why fueling your body—not depriving it—is the key to better hormones, […]

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General FAQs

Where is THOR Located?

Private, exclusive & hidden in the heart of Tennessee, our exclusive and private retreat is located near the Gateway into the magical Smoky Mountains in Eastern Tennessee, about an hour south of Knoxville. The mountain overlooks the Nantahala National Forest, the Great Smoky Mountains National Park and the Chattahoochee-Oconee National Forests. It is within easy driving distance from attractions such as Lookout Mountain, Rock City Gardens, Ruby Falls, Lost Sea, Bald River Falls and many other phenomenal natural spots. The nearest town is Tellico Plains, a small vintage mountain town with locally owned businesses including: a bakery, coffee shop, and delicious restaurants. There are also dozens of local farms, waterfalls, and an abundance of mountain biking, hiking, fishing, fly fishing, and white water river rafting in the area. THOR is surrounded by vast National Forest, 6 minutes up a dirt road and is accessible to most vehicles. It’s a 1.5 hour drive southeast of Knoxville, TN, or 1 hours from Knoxville Airport. You can drive to the land or fly into Knoxville Airport where we can pick you up. Because THOR is not found on Google maps, we will send you directions when you are signed up to come.

Who is this women’s wellness retreat best suited for?

If you are a woman over 40 who has experienced significant change, whether it’s divorce, weight gain, anxiety, depression, emotional eating or anything that has significantly impacted the quality of your life and you have overcome significant challenges or you are looking for HELP during this phase of your life – this retreat is for you. We invite you to our most exclusive and private event with limited space for just 7-10 dedicated individuals looking to level-up their wellness journey. We invite you to recharge your energy & learn while you rest.

Can I share a room with a friend?

Yes. Please see below for the rooms break downs:

Master Bedroom – 2 Queen Size Beds – Can be occupied by 4 people.
Main Level Bedroom #1 – One Queen beds. Can be shared if occupied by 2 adults.
Main Level Bedroom #2 – One Queen beds. Can be shared if occupied by 2 adults.
Lower Level Bedroom #1 – Two Twin Beds. Can be shared if occupied by 2 adults.
Lower Level Bedroom #2 – One Queen beds. Can be shared if occupied by 2 adults.

Please specify if you would like to share when booking your reservation.

We offer these rooms first come first serve.

What should I bring with me?

We will send you a packing list of the items you’ll need to bring depending on your length of stay and the activities you’ll be doing. For food, we will cook all of your meals at the retreat center and the menu will be provided before you arrive. If you have any special requests or have allergies to any foods, please let us know in advance.

Is there internet and cell service?

Yes, we have a 100Mb internet service at the retreat center and the surrounding areas. However, cell phone service away from our property may be limited in some areas around town. AT&T seems to work best while Verizon is less available and often drops calls, T-Mobile is unavailable. Texting over WiFi, WhatsApp, or email is the best way to communicate while here. We do recommend that you disconnect from devices while at THOR for at least a little while and enjoy the beauty of this land.

Retreat FAQ's

What’s included in the cost of this Women’s Retreat?

All of our retreats are completely curated and personalized so their prices vary in range. The Art + Science of Transformation Women’s Retreat is priced based on 4 days and 3 nights stay with all inclusive food, board, entertainment, expert workshops, glamour photoshoot, yoga, meditations and PT sessions. Please let us know if you have any questions and we can help clarify.

What equipment and food do I need to bring?

Is smoking allowed at THOR?

We highly discourage smoking as fire is a hazard at THOR. If you must smoke, we ask that all smoking be done at the fire pit and all matches and butts be extinguished in a can or bottle filled with water. No open flames are allowed anywhere besides the fire pit for any reason.

Do you offer alcohol at your retreats?

We are an alcohol free retreat. This means no alcohol or any other substance permitted on the property. There are however, restaurants and other attractions that do offer alcoholic beverages. We just suggest moderation. After all, you are here to enjoy nature and authentic connection to yourself and the other guests. 🙂

What is the land and weather like at THOR?

THOR is on the top of a mountain at approximate altitude of 1,100’, so it can be hot, cold, dry, and wet all in one day! Here is a brief description of how the weather varies per season. We has a moderate climate featuring cool, but not cold, winters and warm summers. The drop in elevation from east to west causes temperatures to rise significantly during the summer.

General Weather Highlights:

Summer High: the July high is around 88 degrees
Winter Low: the January low is 27 degrees
Rain: averages 53 inches of rain a year
Snow: averages 5 inches of snow a year

Spring (May – early June) will have cold nights down to around freezing, and cool and often sunny days
Summer (July and August) bring warmer nights and even hot days with afternoon thundershowers
Fall (September and October) the weather gets cooler during the days and evenings, the sun shines, the rain or snow may fall, and the aspens show off their vibrant leaves
Winter (November-April) nights are usually very cold and days are generally rainy with often blue and windy skies. Snow can come and blanket the land in silence.

During winter, flexibility is a must as road conditions affect access to THOR. Drinking lots of water, using sunscreen, and layered clothing are all a must! The land itself has rolling hills and valleys with forested slopes and large meadow/grassland areas.

Will I be able to go into town for groceries or supplies?

You are welcome to visit the local grocery store however, we plan to have everything you need in terms of food and meal planning. However, if you need special accommodations or have certain request, please contact us in advance.

What wild animals or plants are there at THOR?

There are many animals that inhabit the land here, including elk, deer, antelope, black bear, mountain lion, fox, coyote, and badger. There is plenty of space and the animals live in harmony with our respectful presence. We will go over safety and how to best respond if you are lucky enough to see any large animals. Many birds call this home as well including: Red-tailed Hawks, eagles, herons, ravens, hummingbirds, song birds, and a variety of others. Lots of smaller critters are found here too, such as mice, pack rats, chipmunks, rabbits and squirrels.

How much do your retreats cost?

Every THOR Retreat and our coaching services are unique and personalized. Take a look at our Retreats page for our pricing information.

What is your cancellation policy?

We ask that you send a deposit when you reserve your time at THOR. If you need to cancel your trip more than 30 days before your program begins, we will issue you a full refund. If you cancel within 30 days of your program, we will retain your deposit. If you cancel within 15 days of your program, there is a 50% cancellation fee. If you cancel within 7 days of your program, there is a 90% cancellation fee. If you cancel within 4 days of your program, there is a 100% cancellation fee. If you experience an emergency and have to cancel, please call us.

What is your policy around COVID-19?

We have developed protocols for everyone to follow both before and during your stay with us. We have limited our group sizes, provide plenty of individual space, generally meet outside, and have increased cleaning of all communal areas. We may schedule a video meeting or phone call with you at least two weeks before you arrive to go over the protocols and your preparation.

Is there Internet or cell service at THOR?

What are the facilities like at THOR?

THOR is not super fancy, nor is it rough. Best way to describe it is modern country living. Each guest room has its own bathroom. And there are option to share rooms with a roommate. You can select your accommodations when you book your retreat. We have a large gourmet kitchen and lots of communal space to enjoy meeting the other guests. In addition, we are working on adding a few small cabins with electricity and full bathrooms or you can choose to camp in a tent or stay in our yurt or rustic huts. The cabins and yurts are scheduled to be available in 2024.

Can I take public transportation to THOR?

Yes! You can take the once daily Greyhound bus from Knoxville, TN to Athens, TN and we will pick you up there. If you are flying into Knoxville, and would like us to pick you up directly from the airport, please contact us to arrange transportation.

What would be a typical menu at this retreat?

We offer mostly local, seasonal and sustainable menu options. Our menu features macro-friendly locally grown farm-to-table cuisine created personally just for you. Our menu is lovingly created and carefully selected from local farms where possible. You will enjoy free- range farm-raised eggs, chicken and beef, dairy, and other seasonally available ingredients. Many Vegetarian options are also available. Our wholesome ingredients come from the farmers and businesses we know, in and around the local area, and are mostly organic. We have a general menu you can download here.

What food is included in the cost of this women’s retreat?

We have carefully planned the meals, snacks and all other nutritional aspects of this retreat to be macro-friendly. This means that you will be able to build your own meals as they fit your own individualized macros. If you are not familiar with counting macros, you are in the right place to learn. All you need is an open mind, willingness to learn and playfulness to explore and experiment.

Do you offer vegetarian meals?

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Do I need to bring my own drinking water?

We have delicious drinking water from our deep well and can provide you all you need.

Do you offer macro-friendly meal options?

We take time to work with local farms and cooperatives to bring you the best locally sourced food ingredients. Our yearly rotating menus, we incorporate freshly grown fruits and vegetables, locally raised chicken, beef, eggs and dairy. Please note, all meal options are made buffet style. You can pick the amount based on your own individual macro needs. Food scales are available throughout the property for your convenience.

Please note, the menu may change based upon seasonal & local availability. It will be deliciously made with love every time. 🙂

What is your food waste policy?

Every day we actively work toward a zero waste food retreat center. We aspire to be conscious not only about the
ingredients we use, but also what we throw away. In 2023, we are pledging to turn food scraps into nutrient dense
fertilizer to grow new food out of old food. We also measure our trash every day so we know how much we throw away and why. We look forward to diverting half of our waste in 2023 from landfill and reduce waste by 50% that we create in the first place. This makes a big difference in both our bottom line and our environmental impact. Cheers to being green! Read more about our pledge here.

What is your eco ethos policy?

Join us in supporting our environment, our local farmers and communities. With each experience we create, our goal is to maintain the harmony and balance with our local land and food grown within a 100 mile radius. Read more about our eco ethos here.

Will there be a personal chef?

Yes, all your meals will be prepared according to macro-friendly cooking methods by a master personal chef who will be available throughout your stay.

Agenda

What scheduled activities do you have planned for me?

We have a general agenda prepared for your stay. It is downloadable by clicking here. In addition, we may have a few surprises here and there. 🙂

Do I need any special gear to participate in all the activities?

We recommend you bring you weight lifting gloves, your weight lifting grips, weight lifting belt, trainers, running sneakers, hiking boots, yoga outfits and any supplements or tools you need for your stay. We do provide protein powder, food scales, and other tools you may need. If there is anything you are unsure about, please send us an email and we can discuss the details.

Services

Will you help style me for my photoshoot?

YES! Styling women who are in the process of transformation or have reached their goals – is one of our most favorite things to do! Our suggestion is to bring 6-7 different looks, and let’s play.

Will you have a Make-Up & Hair (MUAH) stylist at the photoshoots?

YES! Some of the world’s best makeup and hair stylists will be available for your photoshoot. Please note, this will be an extra cost service. The price can be discussed with the makeup artist and payment is made directly to them.

Will you offer transformation photoshoots at THOR?

YES WE ARE! If you would like to celebrate your transformation journey with a professional photoshoot in a stunning natural location with some of the best photographers available, please let us know. We will help you with outfit ideas, make-up, style and more! So exciting!

Activities

Will you offer private personal training sessions?

Absolutely. You can book private personal training sessions with a certified personal trainer and enjoy the benefit of 1:1 training while at the retreat.

What type of strength training equipment do you have at THOR?

We are always adding new strength training equipment to our gym on top of the mountain. This is a short list of what we currently have on hand:

– Squat Racks
– Barbells
– Hip Thrust Machines
– Deadlift Space
– Dumbbells
– Leg Press
– Cable Machine
– And other equipment

Will I be able to do HIIT classes or cardio while at THOR?

Absolutely. We have HIIT classes scheduled into each day for the duration of your stay at THOR. In addition, we have other options – such as – hiking trails, walking and running.

Will I be able to do Yoga while at THOR?

Yes, we have yoga session planned daily for the duration of your stay at THOR.

Featured In: AOL – 7 High-Protein Swaps Nutritionists Want You To Try

Written: By Ashley

Popular Articles

Featured In: AOL – 7 High-Protein Swaps Nutritionists Want You To Try

Featured In: Authority Magazine – Wellness Tips for Women Over 45

Featured In: Eat This, Not That! – 7 Quick Meals That Burn Fat Without Starving You

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Want a heads up when a new story drops?

General FAQs

Where is THOR Located?

Who is this women’s wellness retreat best suited for?

Can I share a room with a friend?

What should I bring with me?

Is there internet and cell service?

Retreat FAQ's

What’s included in the cost of this Women’s Retreat?

What equipment and food do I need to bring?

Is smoking allowed at THOR?

Do you offer alcohol at your retreats?

What is the land and weather like at THOR?

Will I be able to go into town for groceries or supplies?

What wild animals or plants are there at THOR?

How much do your retreats cost?

What is your cancellation policy?

What is your policy around COVID-19?

Is there Internet or cell service at THOR?

What are the facilities like at THOR?

Can I take public transportation to THOR?

Menu

What would be a typical menu at this retreat?

What food is included in the cost of this women’s retreat?

Do you offer vegetarian meals?

Do I need to bring my own drinking water?

Do you offer macro-friendly meal options?

What is your food waste policy?

What is your eco ethos policy?

Will there be a personal chef?

Agenda

What scheduled activities do you have planned for me?

Do I need any special gear to participate in all the activities?

Services

Will you help style me for my photoshoot?

Will you have a Make-Up & Hair (MUAH) stylist at the photoshoots?

Will you offer transformation photoshoots at THOR?

Activities

Will you offer private personal training sessions?

What type of strength training equipment do you have at THOR?

Will I be able to do HIIT classes or cardio while at THOR?

Will I be able to do Yoga while at THOR?

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