Traveling to a luxurious resort for a wellness week sounds amazing until you look at the price tag. I would love to spend a week pampering myself with an in-room jacuzzi, daily massages, morning yoga classes, the perfect post-workout smoothie and a brown bag lunch to take on my afternoon hike. But reality check. Who has that kind of money to throw around? Well, guess what? You don’t need to spend a ton of money to enjoy a wellness vacation. You can create the same vibe with a DIY wellness week.
Wellness means different things to different people, and to me it means combining fitness, healthy eating, mindfulness and relaxation. With that in mind, the guidelines listed below focus on these topics. Feel free to pick and choose and supplement based on what your definition of wellness is.
The best part about a DIY wellness week is you have the freedom to create it based on what brings you the most joy and solitude. You just have to be careful to not fall into the trap of doing only what is familiar and comfortable. Getting out of your comfort zone and trying something new can feel a bit scary but that’s how you grow and improve yourself. Follow these simple guidelines for creating your own wellness week.
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Should I Stay or Should I Go?
First you should decide if you’re going to create a wellness week staycation or go away for the week. There are advantages to both, but your approach and itinerary will differ. If you decide to stay home then be sure that others in your household are onboard with this being a week that’s all about you. You may not have the same exact experience you would at an offsite destination, but you can still create a warm and inviting space.
If choosing to get away from home for your wellness week, I recommend a boutique hotel, bed and breakfast or renting a house or cabin. Large resorts are busy and generally designed to stimulate your senses and tempt you into eating all the things you want to stay away from. You also risk having your quiet day at the pool or beach be interrupted with loud, party music. For me that’s a no-go. But if dancing is what makes you happy then maybe you should give it a try.
Set The Stage for Wellness
Candles, low lighting and soft music do wonders. No matter where you are, you need to create a spa-like environment. Before your wellness week starts, make it a point to find a few playlists on Spotify, YouTube or Pandora that bring you to your happy place. Music has amazing benefits for your brain and is scientifically proven to relax (or stimulate) you. Music is great at any time of day, but consider hitting the play button as soon as you wake up to put you in the right frame of mind. I wake up to a jazz playlist on Spotify everyday and it’s much more pleasant than an annoying beeping sound. Here’s how to get started doing the same.
When it comes to lighting, the softer the better. And natural is better than a lightbulb. During your wellness week, try to adjust to waking and going to bed in accordance with your circadian rhythm (aka sunrise and sunset). Everyone is different and needs a different amount of sleep, but waking early and experiencing the low light from the sun will help wake up your body and help energize you for the start the day. At night, limit your use of lightbulbs and instead opt for candles. If you can’t bring real candles and matches on your trip then buy a few flameless candles to bring along. I feel more relaxed just thinking about the music and lighting!
Skip The Spa Resort
We’re bombarded with images of fancy resorts and tranquil spas, but they are far from necessary. Get those resort images out of your head and start thinking about what they’re trying to sell. Do you really need a five star resort to enjoy a hike in the woods, an exhilarating bike ride or a glass of wine by the fire or ? No, no and no.
Instead, pick a location that speaks to you and will allow you to engage in the activities that make your heart sing. Once you’ve determined the location, look for an Airbnb instead. Note, Delta Skymiles members can earn points for booking an Airbnb through this site. If you would rather stay at a hotel, then consider a smaller, boutique hotel. Look for a room/house/hotel with an in-room bathtub to enjoy a soothing soak. Better yet, look for a hot tub to soothe your aching muscles at the end of the day.
Healthy Food
The food you eat is key to a successful wellness week. Fueling your body with healthful food packed with essential vitamins, minerals and anti-oxidants will provide mental clarity for improved mindfulness, and provide energy for effective, efficient workouts. To prepare for your wellness week and ensure you aren’t tempted with grab- and- go processed foods, be sure to buy lots of fruits, vegetables, whole grains (sprouted when possible), legumes and high quality proteins (organic tofu and tempeh, lean meat and wild caught fish). Focus on whole foods, while limiting dairy and animal products, for optimum performance.
Don’t stop once you’ve stocked your fridge. Spend a couple hours chopping veggies and washing fruit so it’s ready to eat. I’m sure you’ve heard it before, but food prep really does make your life easier and set you up for success. If you want to go all out, select a few recipes ahead of time and create a rough plan for your meals throughout the week.
If you think this whole section doesn’t apply to you because you’re going away for the week, then think again. If renting a house, this definitely applies. You’re better off preparing your own meals (at least some of them) so you can be certain you’re feeding your body what it needs. When eating at a restaurant, search for vegetarian and vegan friendly restaurants. You’ll be more likely to find healthy menu options. A great resource for this is Happy Cow.
Find a Yoga Studio or Massage Therapist
Yoga is fabulous for centering yourself. Get lost in the flow of a yoga class and you’ll get the positive energy flowing and push the negative feelings out. When planning your wellness week, consider choosing a hotel/house close to a yoga studio or yoga retreat center. Some retreats offer day passes. The Kripalu Center is absolutely amazing and offers day passes. You’ll have access to all yoga classes and activities, as well as the healthy meals prepared in-house. I highly recommend this for anyone spending their DIY wellness week in Massachusetts. Read more about my experience.
A relaxing massage is sure to get you in the wellness week groove. Whether at home or away, search for a reputable massage therapist and book an appointment early in the week. This will put you in the right frame of mind to enjoy the rest of the week. I prefer deep tissue massages because I always seem to have lots of knots requiring lots of work. But it’s also fun to do something different like a hot stone massage. Treat yourself!
Take Self-Guided Tours
For me, a huge part of wellness is the moving meditation. Movement takes many forms and we all have our preferred method. For some, it’s yoga. Others it’s running or walking. Cycling and walking or hiking in the woods are my preferred moving meditations. Skip the pricey adventure tours and cycling trips and opt for a self-guided tour during your wellness week.
Many cities offer free walking tours and these are a great way to orient yourself to a new place. There are endless numbers of self-guided tours, so a quick Google search for your favorite activity is your best bet. Many self-guided tours include lodging and support, but if you prefer to go it alone, a search for these tours can still be beneficial. Look through the detailed itinerary and use it to build your own custom itinerary.
When In Doubt, Keep It Simple
We sometimes get swept up in the hype that wellness has to be expensive and has to include guides, classes and tours. Wellness is a very personal thing, and only you know best what works for you. If you find yourself stressing about planning a wellness week, take a step back. Take stock of what wellness truly means to you. If the most important thing to you is getting away from the hectic, noisy city then find a house in the “countryside”. Likewise, if you’re yearning to go paddling, strap the kayak to the car and get on the road. You’ll figure out the details later. But, be mindful of the details. You owe it to yourself to spend your wellness week fueling your body and mind with healthy food, purposeful movement and honest reflection. Keep these objectives in mind and your week will be a success!