Special Rates! Book Now & Save!

Healthy Greetings,

Are you ready for a fitness retreat? We have some great savings to share with everyone for late Spring, Summer and Early Fall (if you book now!) We hope you like them!

May & June (Arrival Date Must Be May 1 - June 30, 2011)
$300 Off 5, 6 or 7 Nights
$150 Off 3 or 4 Nights
Use Offer Code YMayJ2011 when booking online.

July & August (Arrival Date Must Be July 1 - August 31, 2011)
$400 Off 5, 6 or 7 Nights
$200 Off 3 or 4 Nights
Use Offer Code HSS2011 when booking online.

Pre-Register for Fall (Arrival Date Must Be October 1 - November 30, 2011)
$400 Off 5, 6 or 7 Nights
$200 Off 3 or 4 Nights
Use Offer Code EarlyFall2011
**Must book by June 15, 2011 to receive this discount!

Hope to see you all soon at Vita Vie Retreat! Go to http://www.bvretreat.com/ for more details.

Weekly Challenge

WEEKLY CHALLENGE :: NO CELL PHONES during your workout time!!! Take time out for YOU and ditch your phone during your fitness activities this week.



Living in a time starved world doesn't mean that you should compromise all of your personal time and blend it with work or socialization. Each individual needs to take some time out each day for themselves. Consider it your daily mental health check. Think things through, clear your head, take some deep breaths and focus solely on you. And by the way, no one wants to hear your conversation while you're on the treadmill at the gym either! :) We love you for multitasking but come on!
 
Good luck this week with the challenge. Share with us any experiences you have!
 
For more information on our fitness retreat, Vita Vie Retreat, go to http://www.bvretreat.com/.

Stress & Your Body

Stress is one of those "bad" words. It's a six letter bad word instead of four. Still, it's one of those lingering words that stresses you even just to think about it. We all know stress is bad for our bodies and minds but why? At Vita Vie Retreat, we teach stress reduction along with the importance of physical fitness and healthy eating. Our world has become increasingly more stressful, especially in the last few years. It's time for people to address their stressors and reduce the impact of stress on the body and mind.

·         Stress reduction is a key element for our immune systems to function optimally.

·         The Body’s Stress Response: The “fight-or-flight” stress response involves a cascade of biological changes that prepare us for emergency action. When danger is sensed, a small part of the brain called the hypothalamus sets off a chemical alarm. The sympathetic nervous system responds by releasing a flood of stress hormones, including adrenaline, norepinephrine, and cortisol. These stress hormones race through the bloodstream, readying us to either flee the scene or battle it out.

·         Heart rate and blood flow to the large muscles increase so we can run faster and fight harder. Blood vessels under the skin constrict to prevent blood loss in case of injury, pupils dilate so we can see better, and our blood sugar ramps up, giving us an energy boost and speeding up reaction time. At the same time, body processes not essential to immediate survival are suppressed. The digestive and reproductive systems slow down, growth hormones are switched off, and the immune response is inhibited.

·         Types of stress

o    Physical Stress

§  Good Physical Stress – Physical stress in the form of movement or exercise if very beneficial. The actual stress comes from loading the muscles and bones of our body under the influence of gravity. Adequate movement and exercise helps us to maintain an optimal metabolic rate, keeping us from becoming overweight.

§  Bad Physical Stress – Over exercising can cause immune system suppression, under exercising can cause one to be overweight and sluggish and poor posture has a significant influence on breathing, muscle function, joint health, circulation and internal organ support. When the body structure is not in balance, the rest of the system follows.

o    Chemical Stress

§  Good – Our bodies are full of chemicals, naturally produced chemicals that are essential for health. The work of producing these key chemicals is a necessary stress for the body. For example, when your body systems are working correctly, exercise results in chemical adaptations in the form of hormonal changes that alter your biochemistry to increase protein synthesis, energy production and myriad other chemical reactions.

§  Bad – Today we are bombarded by thousands of chemicals that were not around one hundred years ago. Many of these chemicals are synthetic, and our bodies do not have mechanisms to neutralize them. Synthetically manufactured medical drugs are a common form of unfavorable chemical stress. Something as simple as aspirin would be chemical stress. Other examples are agricultural chemicals such as pesticides, herbicides, fungicides and fertilizers.

o    Electromagnetic Stress

§  Good – Sunlight! Without sunlight, we wouldn’t be alive. The electromagnetic field of the earth is also a good form of this kind of stress. This invisible field helps control the rhythm of our hormones and other physiological functions. Weather patterns – at the onset of a thunderstorm, many people feel changes in their joints, muscles and even their moods.

§  Bad – Over exposure to sunlight – this is the most obvious form of bad electromagnetic stress. Other types of bad electromagnetic stress are radiation, low frequency pollution emitted by electronic devices such as computers, cell phones, microwave ovens, electric motors, tv, and even an electric blanket.

o    Mental Stress

§  Good – Thinking and using your mind productively represents good mental stress. Having a plan or setting goals in your life and doing the work to achieve them is also a positive form of mental stress. Overcoming adversity to become a stronger, better person is another example.

§  Bad – Focusing on things you DON’T want in life instead of things you DO want is called “stinking thinking” and leads to an abnormally high level of mental stress. Other forms of mental stress include verbal abuse, being rushed, taking on more work or responsibility than you can manage.

o    Thermal Stress

§  Good Thermal Stress - Maintaining your body temperature at 98.6 degrees F. Good stress is when the body has to regulate itself to remain at this temperature.

§  Bad Thermal Stress – An abnormally high body temperature for an extended period of time is a bad form of thermal stress as well as anything that burns you.

·         Try a simple breathing technique: Breathe in to the count of 4, hold the breath for four counts and exhale to the count of 4. This can be repeated a number of times. Within the first 20 seconds you will start to lower the heart rate. Within the first 40 seconds you will start to lower blood pressure and within the first minute you’ll experience a reduction in the production of cortisol which leads to excess abdominal fat.

·         Exercise and body treatments such as massage, facials and body scrubs are great ways to loosen muscular tension and reduce stress.

·         Stressful Situations – Ask yourself “Is it worth it?”

·         Is it the actual Stress or HOW WE REACT TO THE STRESS

·         Smile & Laugh Often! J

Join our fitness retreat to learn and practice the ways you can reduce stress. Stress can lead to serious health issues and it's time to take a stand now. Relax, rejuvenate the revive yourself with us.

Quotes We Love

"Love and compassion benefit both ourselves and others. Through kindness to others, your heart and mind will be peaceful and open." ~ Dalai Lama


There seems to be a general lack of compassion, a lack of tolerance and a lack of overall kindness in this world today. Take time out to think about these three things. Have you used your compassion, tolerance and kindness recently? These things are important to practice on our own terms and without the threat of a consequence. Remember, we never know where one is coming from, what kind of day they've had, what kind of year they've had or whether or not they simply need to feel compassion, kindness and tolerance to be able to give that in return. Be kind and practice a random act of kindness this week.


To learn more about our fitness retreats and fitness vacations, go to http://www.bvretreat.com/.

What Will the Weekend Bring?

It's Friday! The weekend is right around the corner. What will you do this weekend and have you been adhering to this week's Weekly Challenge?

So the challenge this week was to get in two (2) days of cardio, two (2) days of yoga and two (2) outdoor activities. You have today, Saturday and Sunday to get it all in. Let's go!!!

This challenge represented a balance that I feel many people need out there. We focus so much of our time on the high intensity activities and leave out classes, sessions and activities that will help de-stress our bodies and minds. Further more, we need to be getting OUT OF THE GYM AND INTO THE OUTDOORS!!! Lifting a weight for bicep curls will not help you nearly as much as crawling in the sand (I had to say that!), hiking in the hills, surfing, running in the mountains, swimming in the lake, etc.

Think about how to use your weekend activities and how you can fuse those activities with your workouts. Get into the fresh air, breathe, enjoy nature and enjoy using your body in a different way.

Anyway, that's my rant for today. Happy Friday! Hope you all enjoy your weekend.

Visit us on the web at http://www.bvretreat.com. Book your fitness retreat for this spring summer or fall! We hope to see you soon.

Why Go to a Fitness Retreat?

I get asked questions by friends, family and even potential clients as to why our clients come to this fitness retreat and what motivates them to attend. Truthfully, we have people of all ages and from all walks of life and their reasons vary considerably. I've outlined why some of our clients come as well as the benefit to coming to the retreat versus trying to accomplish goals at home.

Vita Vie Retreat - Fitness Retreat

Why Our Clients Attend Vita Vie Retreat - Fitness Retreat

1. Weight Loss - This is probably the most common goal and while many people are looking to lose weight, typical client isn't looking to lose 100 pounds. The majority of our guests are active people or people who have been active and gotten off the beaten path. They need a kick start and some motivation to get to the next level.

2. Take Fitness to the Next Level - We also have a good part of our client base that includes people who are extremely fit and are looking to truly be pushed and to take their fitness to the next level. These clients are generally mixing up their training and need something new in terms of fitness to generate the results they are looking for.

3. Active, Fitness Vacation - A moderate percentage of our clients are really just looking to have an active, fitness vacation. These people want to enjoy full days of intense fitness but also take time out to lay on the beach, shop and eat out in our small, eclectic town.

What Clients Can Gain from a Fitness Retreat

1. Motivation and Guidance - Welcome to the world of falling into the bad habits of the daily grind! The number one reason why people that are having a hard time meeting their goals is because they lack motivation and guidance and are therefor not seeing results. We are all motivated by results! Our team at Vita Vie Retreat is here to motivate and guide each client to his/her own goal.

2. Expert Training - I've walked into a gym countless times to see people working out in ways that could harm them or in a manner that simply won't produce results. We can kill two birds with one stone at a fitness retreat. You will be surrounded by people who have been practicing their craft of training for years and years and pride themselves on being the best for the clients as well as themselves as instructors.

3. Support - Finding and connecting with people sharing the same goals can be extremely powerful and supportive. What I love about the clients at Vita Vie Retreat is that they have all come to this fitness retreat in the spirit of health and wellness. So whether they are here to lose weight, push their fitness to the next level or simply enjoy an active vacation, they all appreciate health, wellness and fitness.

I hope that helps clear up some questions! Please make sure to contact us with any questions about Vita Vie Retreat.

Best in health & wellness,
~Margot

Weekly Challenge

Spring is here and Summer is approaching rapidly (I am screaming Yay!!! I love Summer!). So this week's fitness challenge is really to get you destressed and into the mode of getting outside and out of the gym.

Vita Vie Retreat's Weekly Challenge

2 Days Cardio of Your Choice (30 - 60 minutes Each)

2 Days Yoga of Your Choice (60 - 90 minutes Each)

2 Days Outdoor Activity of Your Choice (1 Hour Each)


It is so important for your balance, coordination and to improve your proprioception to get out of the gym and out of buildings with equally balanced floors and get into the elements where you must pay attention to your steps and foot placement.

Come visit us at the fitness retreat! Go to http://www.bvretreat.com/ for more information.

Fitness Retreat & Weight Loss : Find Both in One Setting

Obesity is a major problem for millions of people these days. Inexpensive junk food and sedentary lifestyles are helping obesity reach epidemic proportions. Many people do not have the training or knowledge to make necessary lifestyles for obesity and their health. When you have a fitness retreat and weight loss camp in one setting, you can receive a lot of important benefits.

Expert Assistance with Exercise
Many people are not sure what kind of exercises to do. They may start a particular program, and then quit after a short while. At a fitness retreat, you will work with people that have knowledge and training to show you the best exercises for your needs. You can talk to a trainer and come up with a customized exercise program.
When you exercise you will have supervision. Someone will be there to check your form and technique. If you do something wrong, you can learn the proper technique, and this will make your exercises more efficient and effective.

Expert Assistance with Nutrition
Most people know how to eat, but they do not know how to eat properly. At a weight loss retreat, you can sit down with a qualified nutritionist and develop a plan for healthy eating. You may ask the nutritionist questions, and develop a good eating plan that you can live with. The nutritionist will also offer important tips for incorporating good eating habits into your life.

Focusing Your EffortsAt a retreat, you live, eat, and breathe solutions for your obesity and exercise problems. This gives you the best chances to focus entirely on what you want to accomplish. Also, you have a controlled environment, and this means, there are no distractions from the everyday world. For example, there are no loud neighbors and people knocking on your door, or ringing your phone. The fewer distractions you have, the better you will concentrate.

Support of Others
Besides living and working with experts on nutrition and exercise, you will be with other people, and these people are in the same situation as you. They understand what you are going through, completely. They are not there to judge you or make fun of you, as they need the same help and encouragement as you. This situation makes for a good support system. If you are having problems, there will always be someone to talk to.
Many people may be afraid or embarrassed to go to the gym and exercise. In fact, they may not wish to be seen out in public. There is no reason to be embarrassed at a retreat, as everyone has the same kinds of problems.


SummaryIf you are ready to do something about your obesity problem, a fitness retreat and weight loss camp can be an enormous help. You will have help from fitness experts that are trained and knowledgeable in many forms of exercise. You also will be able to consult with and learn important information from a qualified nutritionist. Living in a controlled environment allows you to completely focus on what you are doing, without distractions. Also, you are among others going through the same thing, as this can be a good source of support.

Come visit us at Vita Vie Retreat and begin your journey to health and weight loss today! Visit us on the web at http://www.bvretreat.com/.

Life After the Retreat : Everything You Need to Know After You Leave Vita Vie Retreat

Sometimes transitioning to at home life after leaving the retreat can raise some questions. Hopefully this will help you make the transition.

Life After The Retreat
Tips to Staying on Track

 • Variety, balance, and moderation are key in your diet. If you want to indulge in your favorite meal it is ok every once in a while. You should incorporate all of the food groups into your meal plan for a healthy diet. Use a variety of fruits, vegetables, and grains to provide different flavors in your meals to keep them interesting.
• Add as much color to every single meal as you can. This ensures that you will get plenty of antioxidants, vitamins, and minerals.
• Protein, carbohydrates, and fat should be included at every meal for a balance to keep you feeling full until your next meal. This will prevent mindless snacking or just choosing what ever is readily available from a vending machine.
• Continue to use a food journal; this will allow you to be aware of any unnecessary calories putting a halt on your progress. Also, it will make you think twice before putting a particular food in your mouth, knowing you will have to record it later.
• When eating out look for eating out restaurant guides online or preview the menu online first. This will allow you to pre-plan the meal you’re going to order and ensure it is healthy and within your calorie range. Additionally, once you arrive, you could look for the healthiest menu item, most restaurants provide a salad with grilled chicken or shrimp that you can pair with other healthy options, or you could ask to have your meal prepared using a healthy cooking method, baking, grilling, poaching, or steaming.

• Investing in a lunch box is ideal. Packing your lunch and snacks for work or traveling will ensure that you will always have portioned healthy food available.
• Fitness retreats offer structure each day you are there. Just because you no longer have mandatory boot camp classes or private sessions to attend, does not mean you no longer have to exercise. Your house, the park, the beach, are all no cost places that can be turned into your personal gym. Exercise tapes, studios in your area, and personal trainers are great ways to make sure your workouts are what you love. Working with a partner holds you accountable and will make you work harder. You should continue to exercise for at least 30 - 45 minutes to one hour per day.

Spring Time Body Refresher

It's that time of year! Spring is here and guess what is looming right around the corner...bathing suit season!!! (Insert Dramatic Music) Yep, it's almost time to be getting into those skimpy clothes on a regular basis. Here's your spring time body refresher workout...

Warm Up - Walk 5 Mins (medium to high pace)
20 Squats x 3 Sets
20 Front Lunges (10 Each Side) x 3 Sets

Jog - 5 Mins
20 Push Ups x 3 Sets
20 Pull Ups, Bodyweight Rows or Bent Over Rows x 3 Sets

Jumping Jacks - 1 Min
Walk - 1 Min
Jumping Jacks - 1 Min
Walk - 1 Min
Jumping Jacks - 1 Min
20 Plie Squats x 3 Sets
20 Curtsey Squats x 3 Sets

Jog - 5 Mins
20 Tricep Pushups x 3 Sets
20 Rotating Plank (Rotate side to side raising one arm in the air - fingertips to ceiling or sky *ask for help if you are unsure) x 3 Sets

Cool Down - Walk 5 Mins
Stretch - 3 Mins


To learn more info about our fitness retreat, please go to http://www.bvretreat.com.