Creating your own fitness spa

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

Sample Schedule - Two Typical Days
7:00 Sunrise Beach Walk  7:30 Breakfast / Thermal Walk 8:30 FITNESS Treading, Medicine Ball or ULTRA Circuit 9:30 FITNESS Water Fitness, Zumba Latin Dance or Tai Chi 10:30 Metabo Meal  11:00 LECTURE Body Image or Nutrition for Health 12:00 Lunch / Thermal Walk 1:00 ACTIVITY Wii Sports or Cardio Tennis* 2:00  ACTIVITY Planning Healthy Meals or Cooking Demonstration 3:00 Metabo Meal 3:30 FITNESS Butts & Guts, Firm Body Workout or Body Sculpt 4:30 FITNESS Roll It Out or Gentle Fitness 6:00  Dinner / Thermal Walk 7:00 Stretch & Relaxation	7:00 Sunrise Beach Walk 7:30  Breakfast / Thermal Walk 8:30 FITNESS Treading, Aqua Resistance or FitBall Strength 9:30 FITNESS Pilates, Lap Swim or Resistance Band 10:30 Metabo Meal  11:00 LECTURE Exercise Prescription or Work Stress 12:00 Lunch / Thermal Walk 1:00 ACTIVITY Ultra Circuit or Kayaking* 2:00  ACTIVITY Portion Control or Developing an Action Plan 3:00  Metabo Meal 3:30 FITNESS Hip Hop Dance, Machine Pump or Beach Yoga 4:30 FITNESS Raise the Bar or Low Body Conditioning  6:00 Dinner / Thermal Walk  7:00 Stretch & Relaxation

Green Valley Spa

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
6:00 am	Boot Camp	Boot Camp	Boot Camp	Boot Camp	Boot Camp	Boot Camp	Boot Camp
7:00 am	Breakfast	Breakfast	Breakfast	Breakfast	Breakfast	Breakfast	Breakfast
8:00 am	Light & Trail Hikes	Light & Trail Hikes	Light & Trail Hikes	Light & Trail Hikes	Light & Trail Hikes	Light & Trail Hikes	Light & Trail Hikes
9:00 am
10:00 am	Weights 101	Weights 101 Program Orientation	Kickboxing	Zumba	TRX	Weights 101	TRX
11:00 am	World Peace Gardens				Spa Tennis (additional fee)
11:15 am	Aquacise	Aquacise	Aquacise	Aquacise	Aquacise	Aquacise	Aquacise
12:00 pm	Lunch	Lunch	Lunch	Lunch	Lunch	Lunch	Lunch
1:00 pm	Weight Intervals	Centering Hour	Centering Hour	Centering Hour	Centering Hour	Centering Hour	Total Body
2:00 pm	Tread Cardio Workout	Pilates	Zumba	TRX	Boot Camp	Zumba	Spin
3:00 pm	Abs & Balance	Cardio Circuit	Boot Camp	Cardio Intervals	Tai Chi	Kickboxing	Cooking Class
3:30 pm		Foam Rollers		Pilates		Upper Body
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
6:00 pm	Dinner	Dinner	Dinner	Dinner	Dinner	Dinner	Dinner
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