We have successfully completed the warm up. We are READY for the "SPA". We are walking/moving for fifty minutes a
day, we are doing a daily work out tape, and we have increased our pushups and
sit-ups/crunches. So NOW…..Lets double
that.
Okay, don't panic...RELAX…we can do this! Because WE are at the SPA!
For the next three weeks create for yourself a singular focus on healthy diet and exercise. Shut out the distractions. Create a nurturing space. If you feel overwhelmed just remember it’s only for three weeks.
Below are sample schedules from three
fitness spas.
Check
it out get inspired:
The biggest loser resort
Sample
Daily schedule
*Schedule varies by season &
location.
morning
- 6:00am stretching class/Open gym
- 7:00am breakfast
- 8:30am hike or outdoor activity
- 11:15am total toning class
afternoon
- 12:15pm lunch
- 1:15pm educational series: facts of weight loss
- 2:30pm core strength training
- 3:30pm circuit training
- 4:30pm h20 aerobics
evening
- 5:30pm dinner
- 6:30pm educational series: planning strategies
Hilton
head health
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Sample Schedule -
Two Typical Days
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Green
Valley Spa
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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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6:00
am
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Boot Camp
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Boot Camp
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Boot Camp
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Boot Camp
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Boot Camp
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Boot Camp
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Boot Camp
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7:00
am
|
Breakfast
|
Breakfast
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Breakfast
|
Breakfast
|
Breakfast
|
Breakfast
|
Breakfast
|
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8:00
am
|
Light & Trail Hikes
|
Light & Trail Hikes
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Light & Trail Hikes
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Light & Trail Hikes
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Light & Trail Hikes
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Light & Trail Hikes
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Light & Trail Hikes
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9:00
am
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10:00
am
|
Weights 101
|
Weights 101
Program Orientation |
Kickboxing
|
Zumba
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TRX
|
Weights 101
|
TRX
|
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11:00
am
|
World Peace Gardens
|
Spa Tennis
(additional fee) |
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11:15
am
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Aquacise
|
Aquacise
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Aquacise
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Aquacise
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Aquacise
|
Aquacise
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Aquacise
|
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12:00
pm
|
Lunch
|
Lunch
|
Lunch
|
Lunch
|
Lunch
|
Lunch
|
Lunch
|
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1:00
pm
|
Weight Intervals
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Centering Hour
|
Centering Hour
|
Centering Hour
|
Centering Hour
|
Centering Hour
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Total Body
|
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2:00
pm
|
Tread Cardio Workout
|
Pilates
|
Zumba
|
TRX
|
Boot Camp
|
Zumba
|
Spin
|
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3:00
pm
|
Abs & Balance
|
Cardio Circuit
|
Boot Camp
|
Cardio Intervals
|
Tai Chi
|
Kickboxing
|
Cooking Class
|
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3:30
pm
|
Foam Rollers
|
Pilates
|
Upper Body
|
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4:00
pm
|
Yoga
Stretch |
Yoga
|
Stretch
|
Yoga On The Red Rocks
(weather permitting) |
Stretch
|
Yoga
|
Yoga
Stretch |
|
5:00
pm
|
Education Series
|
Education Series
|
Education Series
|
Education Series
|
Education Series
|
Education Series
|
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6:00
pm
|
Dinner
|
Dinner
|
Dinner
|
Dinner
|
Dinner
|
Dinner
|
Dinner
|
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7:30
pm
|
I’m
inspired, how about you?
Be
creative
Be
inventive
Be
focused
Have
fun and play with different actives. Try
some Yoga on the beach or Zumba during your lunch hour, or how about some kick boxing or
dancing. Think about times and places
you can get in a little extra movement, like the old take the stair instead of the elevator. Meet
and friend for a walk instead of coffee.
How about jump up and walk in place during the TV commercials and there
is always a spare minute for a sun salutation or two…
Try out a fitness center (most
fitness centers offer a free week trial so take advantage of this). Hopefully you will find a fitness center in
your area that is perfect for you. Read fitness/diet and nutrition books or magazines to keep you inspired.
Remember
the goal is at least double the movement so we’re looking for at least three
hours.
We can do this !!!
Have a happy healthy day
