7 Tips to Creating Your Own At Home Wellness Day

Everyone needs a break! It's important to take time out for you and focus on a little rejuvenation and relaxation. You may not always be able to get to the spa or a fitness retreat so I've created eight great steps to creating your own at home wellness day. Taking care of your body and de-stressing are just as important as fitness and nutrition.

1. Make a game plan. Set out your schedule and follow it. Try starting with fitness in the morning and ending with the pampering aspects. A sample wellness day could look something like this: 8am Invigorating Cardio, 9am Strength Training, 12noon Healthy Lunch, 1pm Yoga, 2pm Do It Yourself Hand and Foot Massage or Soak, 3pm Do It Yourself Body Scrub or Tub Soak, 4pm Rinse or Shower and Moisturize, 4:30pm Healthy Snack, 5pm Rest and Relax, plan for your next At Home Wellness Day.

2. Fitness. Invigorate your body, get your heart pumping and strengthen and tone muscles with fitness. Pick a fitness class you've never tried before or choose one that you know you love but haven't participated in for a while. Mixing it up can help keep it fresh and new for your mind and your body. Plus, make sure to make your At Home Wellness Day special and different.

3. Incorporate Healthy Meals. Let's go all the way for this health and wellness day. Make sure to eat healthy too! Skip the fast food and check out your local organic grocer. If you're not into cooking, you can also plan out your meals or make sure you have healthy take out in mind. Lay off of the refined carbs and stick to lean protein, fresh fruits and vegetables and healthy fats. Salads loaded with vegetables, nuts and seeds are a great way to incorporate many healthy goodies in one meal.

4. Mind Body. Relax, refresh and renew your mind and body! Add in some mind body time. Try a yoga class, pilates mat or even meditation to rejuvenate your mind and completely relax your body. Let the stress leave your body as you breathe, let go and unwind.

5. Body Time. Time to treat your body right! Give yourself a hand and foot massage or soak, book a massage with an at home massage therapist or body treatment or utilize a Jacuzzi and/or steam room. Pamper your body and release toxins to add to your wellness day.

6. Relax. Take a few minutes for you that are specifically for you and are free from noise. Turn your cell phone off and enjoy at least 15 minutes of complete silence without phones, computers or TV. Relaxing without distractions can be beneficial for your mind. You'll be able to think clearly and focus on yourself.

7. Schedule. Plan your next at home wellness day. To keep up with the benefits from your relaxing day, you'll need to make sure you continue your regimen. Schedule a health and wellness day at least once a month. Adding it into your planner just as you would a business meeting can help you stick to your plan.

To learn more, visit us at the retreat! Go to http://www.bvretreat.com to learn more about our fitness vacation and boot camp retreat.

Colorado Fitness Retreat

Join us in Colorado!

We're heading to the mountains! The end of summer will be here before we know if and we'd like to celebrate with all of you. To do so, we'll be holding a specialty fitness retreat in Vail, Colorado!

Vita Vie Retreat in Vail, CO

Dates: Septemer 28 - October 2, 2011 (4 Nights)
Where: Vail Mountain Marriott Resort & Spa
Airport: Vail (closest), Denver (approx. 2 hours - beautiful drive!)
Single: $1790
Double: $1490 (per person)
Includes: Standard Accommodations + Tax for 4 Nights, Welcome Dinner, Farewell Reception, Hiking, Biking, Rafting + All Fees Associated, Flexibility & Core Classes, Mountain Boot Camps & Conditioning and more! Approximate workout time each full day will vary between 4 and 6 hours. *All other meals are NOT included. A healthy menu will be provided to you which will include meals at the Vail Marriott as well as healthy options around town within walking distance for you to choose from.

Start Time: 4:00pm on Arrival Day (Optional Weigh In + Workout), Dinner at approximately 7:30pm
End Time: 10:00am on Departure Day (Optional Weigh Out + 2 Hour Workout)

Payment: Full payment must be made by September 7, 2011

Reservation Deadline: All reservations must be received by September 7, 2011

To Make a Reservation: Reservations can be made by phone or by emailing us for a reservation form. Call 800.768.5708 or email info@bellavitaus.com. 

Go to http://www.bvretreat.com/retreats/colorado-fitness-retreat/ for more details.

New Class at Vita Vie Retreat!

We've added a new class. Our newest session is called "At Home Power Play". Utilizing equipment that is easy to use, easy to store and can be traveled with, this new class is a way to teach retreat guests how workouts at home can be easy and cost effective. You'll never need a gym again after experiencing this kick butt class!

Learn more about our fitness retreat and boot camp vacation at http://www.bvretreat.com! 

Fitness Retreat Reviews

At Vita Vie Retreat, we love to hear client feedback. In addition, we love for our clients to write a review in order to help those that are thinking about attending in the future. With the age of technology and the influx of websites on the internet, it's hard to decipher which websites are legitimate and which are not. Because there are so many sites out there and fitness retreats to choose from, it can also be a time consuming and lengthy process to establishment the retreat that's best suited for you. There have been a number of programs pop up all over the US and we've heard some of these fitness vacations and weight loss camps are great and some are not. Your reviews can help Vita Vie Retreat stand out in the crowd. In addition, we encourage you to review all retreats that you visit so that other people can benefit from your reviews.

We know you are busy, but if you could take the time to review us, we would greatly appreciate it!

Reviews can be made at:

Spa Finder
http://www.spafinder.com/Spa/28886-Vita-Vie-Retreat-INC

Read Adventures
http://www.realadventures.com/listings/1040702_Bella-Boot-Camp-Weight-Loss-Camp-Fitness-Retreat


Thank you in advance for your support!

Sincerely,
Margot & Mark

Eating Healthy Can Seem Like a Bore! - 5 Ways to Make Healthy Meals More Interesting

Eating healthy sometimes seems boring! As a culture, we've become inclined to associate good food with foods and dishes that are not always the best choices. Meals that contain oils, cheese, refined sugars and even trans fats have seeped into our daily diets. These high caloric and high sugar foods have us coming back for more but these choices are not the best for our health. Good news is on the way! Eating healthy doesn't have to be boring. Fresh fruits, vegetables, lean protein, healthy fats, nuts and spices are great ways to make meals interesting and tasty. Follow these easy tips to spice up your food for healthy eating that's good for you and satisfying to the taste buds.

Make Food Fun!

1. Use spices. Use spices for every meal. Yes, that even means you can spice up your breakfast! For breakfast, eggs cooked in olive oil and spiced with rosemary and garlic add a whole new flavor and sophistication to an early morning meal. Lunch salads can be freshened up with lemon juice and sea salt mixed with a bit of cilantro as a low cal dressing. Fish or chicken at dinner can be marinated in fresh juices and garlic to add flavor.

2. Add color. Use as many colors in your meals as possible. This means adding vegetables and fruits of all different colors. Try to incorporate at least 4 different colors at each meal. Blueberries and strawberries, bell peppers, tomatoes, eggplant and yellow squash are just a few colorful ingredients that can help make your food tasty. In addition, the colors are eye catching which will make any dish more appealing.

3. Fatten up your food. Using healthy fats will add flavor to food. Fats such as olive oil, coconut oil, avocado and nuts add depth to the flavor of food providing a richer taste in a dish. In addition, the role of fat is to slow the absorption of sugar into the blood stream and signal the brain that you are full. So not only will you benefit from a taste enhancer, but you'll also be doing yourself a favor nutritionally.

4. Serve it sassy. Dress up your food! Use garnishes such as parsley on the side of the plate, a piece of bibb lettuce under a fresh piece of fish or fresh fruit on top of your protein as a flavor enhancer and pretty finisher. At most restaurants, your food comes out on the plate looking beautiful. There may be a subtle or sophisticated plated presentation. Making your plate pretty can help make your meal seem more enticing.

5. Try something new. We tend to get into the habit of eating the same foods over and over again. The biggest reason for this is because we know we like these foods so they are our "go to" foods. Trying new things can help keep your healthy meals new and exciting. Try a new piece of fish for dinner such as sea bass, halibut or pick the freshest piece of fish at your local grocery store that you haven't tried before. Cook your vegetables in a different way. Summer time is the perfect time to grill vegetables instead of roasting or baking them. Add in one new vegetable or fruit to mix things up. Try a new recipe to give you inspiration. Whatever the "new" component is, keeping your meals interesting will help make eating healthy fun and keep you focused on healthy choices.

Need inspiration? Come visit us at Vita Vie Retreat and get a jump start on your new healthy lifestyle!

Call 800.768.5708, Email info@bellavitaus.com or visit us on the web at http://www.bvretreat.com today!

5 Reasons Not to Skip Flexibility

My team and I see a number of clients each week at the fitness retreat who work hard and intensely, want to push their fitness to the next level and perform to the best ability level they can. When it comes to stretching, yoga and pilates, it seems as if there is a lack of interest or a feeling as if these fitness disciplines don't matter. Many people love to skip all things stretching and mind body. For many people it's hard to even consider slowing down enough to get through the more relaxing, less intense classes. Flexibility is hard to come by and something you have to work at equally as hard as you would strength training or cardio training. The flexibility benefit from full body stretching, yoga and pilates can help prevent injury, reduce stress and help improve posture to name a few. Don't leave this key component out of the daily routine.

Flexibility provides the following benefits:

1. Improve Your Athletic Performance
"Flexible joints greatly decrease your risk of injury as they have the ability to move through a greater range of motion and requires less energy to do so," according to Chad Tackett, president of GHF. Flexibility is not only a benefit to the muscle tissue. In this case, it is also a huge factor in range of motion as it affects the connective tissue. Do you play a sport such as golf or tennis? Do you like to dance? Many activities, including the activities of daily living, require twisting or some type of turning. Having flexible joints will help increase your range of motion making these movement easier and pain free.

2. Reduce the Chance of Getting an Injury
"Stretching decreases resistance in tissue structures leaving you less likely to become injured by exceeding tissue extensibility (maximum range of tissues) during activity," says Paul Chek, owner of the Chek Institute. For those of you participating in intense physical conditioning or sports, flexibility should be an essential part of your training program. Getting injured will only push you back further but can be prevented with proper flexibility training. Many specialized techniques have been developed for regular exercisers as well as athletes. Yoga for golf and sports conditioning, PNF stretching and Active Isolated Stretching are just a few of the types of flexibility that can help increase your flexibility when practiced regularly.

Flexibility at Vita Vie Retreat

3. Reduced Sore and Tired Muscles
Chad Tackett also states that, "studies show that slower, static stretching can help reduce muscle soreness. This type of stretching involves a slow, gradual and controlled elongation of the muscle through the full range of motion. Stretches are held for 15-30 seconds, in the furthest comfortable position (without pain)." There are many different types of stretching including stretching class and yoga that can help accomplish this. Working with a trainer is also a great idea to get the full benefit from slower stretching since often times people like to rush. A trainer or a class can help guide you through the process and help prevent injury.

4. Stand Up Straight - Better Posture
Want to improve your posture? "You can improve muscular balance through stretching which can help your posture. Many people's soft-tissue structures have adapted poorly to either the effects of gravity or poor postural habits," according to Mr. Tackett. Have you ever noticed you sit to one side, don't stand up straight or drop on shoulder? These are all results of muscular imbalance. Do you slump over at your desk each day? Is it hard for you to sit up straight and have proper posture for a prolonged period of time? Stretching can help realign soft tissue structures, thus reducing the effort it takes to achieve and maintain good posture in the activities of daily living.

5. Reduce Your Stress Level
Stretching can also help reduce stress. While reducing muscular and joint pain will contribute a better physical stress, often times stretching routines can be set to soft music and combine breathing techniques to help relax the mind as well. The physical benefits of stress reduction can transfer into your quality of daily life. Feeling less stressed both physically and mentally can greatly improve your overall health and athletic ability.

So it's time to start stretching or add some type of flexibility/mind body component into your workouts. Come visit us at Vita Vie Retreat to learn new flexibility measures and how flexibility can help you!

Colorado Fitness Retreat

We've been out in Colorado over the last week searching for the perfect place for our next specialty fitness retreat! This is a gorgeous shot from the top in Vail. The mountains are just as amazing as the beach and we can't wait to share this type of mountain retreat with all of you!

New! Fitness Retreat in Colorado

5 Tips to Wind Down Your Day and Get a Better Nights Sleep

Days at the office or home with the kids can be challenging. De-stressing and getting a good night's sleep are important in order to recharge for the next day. Sleeping is essential to function in everyday life. In addition to the many health benefits of sleep, there are other factors that make sleep absolutely necessary to life such as concentration, memory, energy, muscular repair and cellular repair. Chronic lack of sleep increases the risk for developing obesity, diabetes, cardiovascular disease and infections. (Mark Stibich, Ph.D) Sleeping can be tough for many people and with all of life's distractions, it's often hard to fall asleep or stay asleep. These tips to winding down your day may help you have a better night's rest.

1. Turn off tv's and computers approximately two hours before bedtime. The stimulation that comes from this type of electromagnetic stress can keep your brain ticking into the wee hours of the night causing you to become more stressed and even aggravated. Instead, leave that last email until you wake up in the morning and dvr your favorite show for the next day. Let your brain rest before you go to bed and you just might fall asleep faster and be able to stay asleep.
2. Indulge in some pampering. It's you time! Take an extra long, hot shower or bath. The warm water can help relax tired and achy muscles and calm your nerves. Add in some lavender bath soak or shower gel to further the relaxation process and set the scene with relaxing candles. Moisturize your skin after with the scented lotion of your choice. Give yourself a light massage as you apply the product. Not only do you deserve total relaxation but the calming atmosphere can help you fully unwind.
3. Breathe deeply. Engaging in deep breathing or meditation before bedtime can help lower your heart rate leading to a more relaxed state of mind. Let yourself further relax by committing to 5 to 10 minutes of breath work or light meditation. An easy breathing exercise can be performed by breathing in deeply to the count of 4, holding the breath for the count of four and slowly exhaling for the count of 4. This sequence can be done continuously for as long as you like. Consciously breathe out all of your mental or physical stress with each breath.
4. Read for relaxation. Try reading a book or magazine prior to bed. Reading can take the mind to a positive state similar to the unconscious mind, allowing both your body and mind to relax. Find a magazine and catch up on the current trends and tips or a book you've always thought about reading. This is also a great time to catch up on that book you have been meaning to get back to.
5. Time for tea. Try some relaxing hot tea to soothe you. The warmth of the beverage and the effects of a relaxing tea can help slow your system down and lull you to sleep. Stay away from caffeine and stick to caffeine free variations such as chamomile which also has a mild sedative effect.

Find out more tips from Vita Vie Retreat. Come see us at the fitness retreat or go to http://www.bvretreat.com to learn more.