The Program

Exercise & Fitness

It is a sad fact that Australia is now considered one of the fattest nations in the developed world. Being overweight or obese increases a person’s risk of developing cardiovascular disease, high blood pressure, type two diabetes, not to mention self esteem and social issues.

At The Biggest Loser Retreat we find these statistics concerning and want to do our part to help in the fight against Australia’s increasing weight problems.

We know a successful weight loss program includes a modified diet and a consistent, well-programmed exercise regime.

At The Biggest Loser Retreat we will engage you in a program that will help you identify and achieve your goals, today and on your return home.

Movement Philosophy

We believe that regular movement, both high and low intensity, will help increase energy levels, improve health, provide stress release and increase a person’s enjoyment of life. We believe that discovering ways of moving that are enjoyable, effective, and functional will help to ensure that life-long goals are achieved.

Compassionate Boot Camp

We believe that sometimes ‘tough love’ is necessary to help people realise their full potential. Our compassionate boot camp training philosophy brings compassion and understanding, yet is realistic and honest. We believe that this approach will bring the best out of people and ensure long term success.

There are such a variety of activities on our program that guests can enjoy

Bush Walks:

The day begins with a stunning bush walk that will invigorate and energise spirits for the day ahead. Be challenged on one of the 2 graded bush walks. You will be able to measure your progress throughout your stay and challenge yourself to complete the longest course before you go home.

Team Gym All Out Training:

A super charged fun team workout! We will mix it up with both indoor and outdoor circuit training sessions, The Team Gym sessions will create and build team camaraderie and team spirit.

Aqua Teams Challenge:

A fun, energising team challenge in the pool. A great way to increase movement with reduced pressure and stress on joints.

H2O Cardio:

An invigorating class taken in deep water – get a great cardio session in the pool with minimal impact on joints and maximum fat burning results.

Hill Intervals:

An intense course of short hill climb runs/walks, designed to increase heart rate. A fun outdoor activity that takes advantage of our beautiful bushland surroundings.

The BIG Triathlon:

A team or individual challenge using treadmills, bikes and a swim.

Obstacle Course Challenge:

Our challenging obstacle course will help you conquer fears! Most of all, the support from fellow guests will help get you through! It’s all about mind over matter.

Aqua Combat:

Performing kickboxing, boxing and martial arts moves while letting the water take body weight makes for an enjoyable aqua experience with kick ass attitude. Float like a butterfly and sting like a bee.

Weekly Team Challenge:

Team challenges to test you individually and together as a team. Conquer your fears and leave that old ‘’you’’ behind.

Spin Intervals:

Burn calories, keep muscles in shape and viva la Tour de France! An energy packed, high intensity resistance workout using the indoor spin bikes.

Spin & Cardio Intervals:

Combining spin and indoor circuit, this invigorating class will increase fitness levels and help reduce the body’s fat percentage. These intervals will be challenging, but very rewarding.

Aqua Circuit:

A revitalising class in our deep water running pool. Perform repetitions of various exercises at set stations around the pool, rotating through the various exercises during the class.


A daily class of a gentle full body stretching to aid recovery. Improve your muscular flexibility and increase range of motion around each joint.

Dancing Classes:

Get your groove on with our refreshing selection of dance classes, including Zumba, Bollywood, Salsa and Disco Groove. A great way to have fun and exercise without realising it!


A team activity which encourages some healthy competition with fellow guests in the top pool.


A variety of yoga classes are provided, including restorative yoga, to help give back to a very tired body and flow yoga focusing on the traditional movements. This ancient science of exercising the body focuses on the mind and liberating your life force. Yoga enhances your wellbeing, improves flexibility and strength, increases your immunity, aligns your body and deeply relaxes your mind. All classes suited to beginners or the experienced.


Feldenkrais is a movement awareness technique, which aims to reduce pain or limitations, improve physical function, increase awareness of self and expand movement repertoire. Feldenkrais helps to make simple tasks like getting off the floor a lot easier.

Breathing Workshop:

The foundation of all movement is breathing well. Learn to increase lung capacity, reduce stress on the body and improve athletic performance.


Learning and practising the many benefits of emotional regulation training. Mindfulness meditation is beneficial for each and every one of us.


Is a practice of aligning breath, movement, and awareness for exercise, healing and meditation. A moving meditation that promotes a deep sense of calm and wellbeing.

Cooking Demo:

Our chefs will demonstrate their cooking techniques and methods, so you can take notes and observe for yourself how to prepare clean, healthy food that is so delicious and nutritious.

Cooking – hands on:

The hands on cooking sessions are an opportunity for you to get involved in the preparation of meals, and experience firsthand how to prepare food in a healthy way.

Games Night:

Hilarious games that will get you laughing and giggling out loud!

Night Walks:

A refreshing walk in the outdoors at night. Witness the night life that grace our bushland surrounds and do some star gazing, both mysterious and wonderful.

Graduation Celebration:

A celebration well-earned for all our guests hard work – enjoy!

Food Philosophy & Spa Cuisine

The Biggest Loser Retreat views meals and mealtimes as a time to nourish the body and regain nutrients after a physically demanding day. With shared dining facilities guest can share their backgrounds and experiences and support one another.

Developed by Executive Chef David Hunter the daily menu provides delicious and nutritious food, featuring top quality ingredients in just the right nutritious balance of proteins, carbohydrates, and healthy fats.

Our educational seminars will show you how to shop for, prepare and cook healthy and nutritious meals at home.

During your stay, experience meals that are so simple, they’re a delightful surprise. So nutritious, they’re inspiring. So tasty, they’re mouth-watering. You will never look at food the same way again.

Food Philosophy

We believe in eating a wholesome and plentiful variety of fresh, minimally processed foods that will boost the metabolism: plenty of colourful vegetables and fruit, a variety of whole grains and legumes and small servings of nuts, seeds and (for non-vegetarians) fish and lean meat. Our menu is designed to ensure that your body gets all the essential nutrients it needs for optimal health.

We believe that eating the right kinds of foods and preparing them in the healthiest possible way is essential to lifelong health and wellbeing. We believe that eating more food in the way nature intended and limiting fats, added sugars and salt will help our body to be the best it can be.

Our Executive Chef, David Hunter, has a passion for food preparation and takes great delight in tempting your taste buds.

fruit chicken fettucine

Sample Daily Menu*


  • Vegetable pancakes with tomato chutney
  • Organic black coffee

Morning Tea

  • Alkalizing green drink


  • Vegetable Soup
  • Lemon Myrtle infused organic chicken breast with a seasonal side salad

Afternoon Tea

  • Zucchini Muffins


  • Baked Snapper with a pine nut, chilli and herb crust served with white bean puree with citrus and fennel

*This is a sample indicative menu only, menu will be varied and constantly changing.

Seminars & Education

Our goal at The Biggest Loser Retreat is to provide participants with the opportunity to make a positive lifestyle change.

When we bid farewell at the end of your stay we want you to walk out the door full of knowledge, techniques and tips to continue the positive changes you have learnt and integrate them into your every day life.

Information Philosophy

We believe that knowledge provides people with the empowerment necessary for making healthier lifestyle choices – encompassing body, mind and spirit. We believe that our information should be relevant, inspiring and the primary trigger for positive sustainable changes in one’s lives.

The Biggest Loser Seminars

1. Welcome Introduction & Asking “What is Good Health?�?

In order to move toward a healthier lifestyle each individual needs to grasp what ‘good health’ looks like for them. This involves identify core beliefs about health and key aspects of health and wellbeing that are important to each individual e.g. having plenty of energy, mental and emotional wellbeing, freedom from pain and sickness, and/or reduced body fat levels.

2. Habits That Will Change Your Life & Waistline: Pt 1 Fluid and Rest

Developing healthy behaviours or habits is an important part of developing a healthy lifestyle plan. Making changes to how and why we do things, understanding why we are making the changes, and tips and information on how to go about it are the key to all three of these small group classes and workshops titled ‘Habits That Will Change Your Life & Waistline’ Part 1-3, respectively. Setting goals and creating a vision for the future and identifying obstacles, these sessions will give guests tools on how to move forward.

3. Habits That Will Change Your Life & Waistline: Pt 2 Exercise, Activity and Injury Prevention

Our bodies were made to move. Instead of seeing exercise as a ‘dirty’ word guests will come to appreciate how physical activity has a wide range of health benefits including but not limited to fat loss. An understanding of what fitness is, what level is suited to individual needs and goals, and being aware of our bodies’ movement is integral in achieving our goals.

4. Habits That Will Change Your Life & Waistline: Pt 3 Food as Fuel, Portion Control, Pantry Items and Label Reading

Creating healthy habits with regards to eating is imperative if we wish to maintain not only a healthy weight but also energy, vitality, and longevity. How to create these healthy habits and what constitutes a healthy, balanced diet will be explored. Along with this is the importance of identifying appropriate portion sizes. Because we live in a fast-paced society, how to identify healthy food options quickly both in the supermarket as well as when dining out will be explored.

5. Cooking Demonstrations:

Living in a fast-paced society such as ours means that many of us either do not have the time or do not know how to prepare healthy meals for our families. Our cooking demonstrations will show guest how to prepare nutritious, balanced meals for breakfast, lunch, dinner, and snacks without the use of processed and packaged foods and all in a timely manner. Guests will gain an understanding of what to include in the pantry and refrigerator as staple items.

6. Health Coaching Seminar – What’s Holding You Back?

There are many reasons for why individuals find themselves less healthy than they should be and/or above their most comfortable, healthy weight. These reasons will be explored in the form of an interactive workshop. In the spirit of health coaching a positive environment for change will be created as guests explore their core values and core motivators for change.

7. Fun Food Circuit: Sugar/Fat/Salt

This fun circuit allows guest to practice what they have learnt regarding making appropriate food choices, label reading, and portion sizing. This gives guests an opportunity to interact with other guests as they work together to solve a range of quizzes and challenges.

8. Foxy Ladies Discussion – Get Your Sexy Back!

This seminar covers core issues relating to women including body image and self-worth. The concept of self-compassion will be explored as it relates to body weight and healthy living. The reasons for why women find themselves above their most healthy, comfortable weight and/or less healthy than they need to be will be explored in a non-judgemental and nurturing environment.

9. Tips for Aussie Blokes – Getting your Mojo Back!

This seminar will cover issues specifically relating to men in terms of healthy living and how men can live to be strong, healthy role-models for their families and other men in their lives.

A Day on the ProgramFitness

Whether you already exercise three times a week or haven’t ever done a squat, we cater to all levels of fitness and energy levels.

Our team of professionals will ensure you are working to a level within your physical capabilities and will challenge and push you to gain the results you need.

Our program approach is aimed at increasing your fitness levels, with a goal to achieve weight loss.

The Biggest Loser Retreat by Golden DoorFood

The Biggest Loser Retreat program is about developing healthy habits, making better choices and seeing positive results through commitment and dedication. It is about information sharing, healthy eating, movement and growth. The ‘Biggest Loser program by Golden Door’ is about stepping out of the shadows into the limelight and taking pro-active steps to achieve lifelong health and wellbeing.

Compassionate Boot CampRoom


We believe that sometimes ‘tough love’ is necessary to help people realise their full potential. Our compassionate boot camp training philosophy brings compassion and understanding, yet is realistic and honest. We believe that this approach will bring the best out of people and ensure long-term success.

6.00am Enjoy a guided bush walk on one of our 2 courses.
7.30am A nutritious breakfast to boost your energy for the day and activities that lay ahead.
8.15am-9.45am A health & wellbeing workshop aimed at providing you with the knowledge to make positive lifestyle changes.
10.45am A healthy and nutritious morning tea served in the dining room.
10.00am – 12.00pm Take part in the various daily exercise activities, specifically focusing on cardio improvement and strength conditioning. Test your stamina and strength in one of our fun team challenges!
12.30pm A sumptuous lunch served in the dining room.
1.30pm Aid digestion and assist recovery with our gentle and relaxing stretch class.
2.00pm – 5.30pm Choose from a variety of activities available to enjoy including our famous cooking demonstrations. Or, you might wish to indulge at the spa where your relaxing massage, refreshing body treatment or luxurious beauty treatment awaits.

A healthy and nutritious afternoon tea served in the dining room.

5.30pm Be rewarded after a busy day with a mouth watering dinner created by our Executive Chef David Hunter and his team.


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