Hiking
Daily hikes are between 2-6 hours in duration. You will experience different trails with varying levels of difficulty and spectacular views. The leve of the hiking groups are determined by the fitness level with opportunity to change groups throughout the week.
Nutrition
Understanding of the basic nutrition principles underlying our Fit Again Program is essential for success. Our instructors will give all the necessary information regarding nutrition and the health benefits.
What you can expect:
Fat weight: 1/2 to 1 pound of fat loss per day.
This depends on age, gender, medications, hormones, and most importantly the amount of effort a person exerts each day. To maximise the loss of fat, we recommend hiking at between 65-85% of an individual’s maximum heart rate. Exercising in the evening is highly recommended, as it appears to be the “tipping point” for maximum weight loss.
Water weight: 1-4 pounds of water loss per week.
This varies due to a person’s toxicity and the state of their health upon arrival. The more “toxic” a person is, the more water they potentially may lose. To effectively detox, use of the spa facilities such as the infrared sauna and steam room is an important component of the program.
Muscle weight: Maintained.
There is the opportunity to add a small amount of muscle weight though this depends on length of stay and amount of resistance training done.
Girth measurements:
These are recorded during your initial weigh in and on your final weigh out. Three areas are measured: chest, abdomen, and hips. While weight loss is the main goal for most guests in Fit Camp, overall fitness and health results should be experienced. Guests have noted a reduction in their heart rate during exercise that indicates an increase in cardiovascular fitness. Decreases in blood pressure have been recorded with some guests reducing blood pressure and diabetes medication (with physician’s approval) during their stay. All of these changes motivate our Guests to continue to integrate the Fit Again program into their lives. Before you arrive at Fit Camp, a pre-program package is sent out to you. By following this preparation program you are beginning the detox process as well as raising the effectiveness of your metabolism so your weight loss can be maximized during your stay. This is the power of the Fit Camp program and why we call it a “kick start.”
Fitness
Body Composition:
Your Fit Camp experience begins and ends with an in-depth body composition analysis including girth measurements. These measurements calculate body fat percentage and body mass index (BMI) that are used to establish goals as well as track your progress during your stay with us. Blood pressure is also recorded.
Daily Yoga:
Early mornings are dedicated to yoga. A gentle form of Hath yoga is used focusing on lengthening your muscles through safely directed postures.
Hiking:
Daily hikes are between 2-4 hours in duration. You will experience different trails with varying levels of difficulty and spectacular views. Hiking groups are determined by fitness level with opportunity to change groups throughout the week.
Core class:
A beginner class to teach overall principles of “engaging the core” and the importance of incorporating core exercises daily.
Strength class:
Introduction to resistance training with principles and safe use of Cybex machines and free weights.
Evening Fitness classes:
From aero box to spin class, to Salsa and circuit classes, we motivate extra fat burning sessions with variety and fun.
Nutrition
Understand the nutrition principles underlying our Fit Camp program.
Nutrition Lectures:
Three lectures are delivered with topics ranging from timing of meals, blood sugar and hormone balance, to indulging your indulgences without gaining weight.
Organic Spa Cuisine:
Three healthy calorie controlled organic gourmet meals served daily as well as two snacks for hiking.
Detoxification
An important component of the Fit Again program based on the idea that the body stores toxins in fat. The more toxins we have the more likely we are to create fat. Detoxifications practices utilized are:
Yoga:
Opens space in our joints and promotes circulation.
Massage:
Increases both blood and lymph circulation helping the body remove toxins more efficiently from the body.
Spa facilities:
Includes hot tub, steam room and infrared sauna that will increase metabolism and sweat production supporting the release of toxins.
Mineral Hot Springs:
Helpsin removing waste products from muscles and only a short five-minute walk from the Lodge.
Organic Spa Cuisine:
Naturally cleansing to the body (wheat, sugar and mainly dairy free).
Exercise:
Burns fat and releases toxins.
Stress Management
Studies show that unmanaged stress can increase cortisol levels in the body, create insomnia, create fat deposits around internal organs, and lead to age related illnesses. Stress reducing practices at Fit Camp include:
Yoga:
Encourages mindful breathing to calm the mind and to promote relaxation.
Daily hiking:
Being in nature is revitalizing and rejuvenating.
Three Therapeutic Massages:
Massage helps the muscles relax and encourages an overall state of relaxation.
Natural Retreat Setting:
Quiet and private, a welcome retreat from the city.
Small Guest Numbers:
Encourages an intimate, supportive environment
Stress Management Lecture:
Helpful tools to continue practicing stress management techniques at home. For those of you who book early, we provide a pre-program plan for eating and fitness that will get you help you make the most of your Mountain Trek experience.
Fit Camp Schedule
• 6:00 am: A gentle, but firm wake-up tap on the door.
• 6:15 Herb teas and protein shake available in the dining room.
• 6:30 Begin the day with an energizing, but relaxing, yoga/stretch class in our beautiful studio that captures the sunrise over the mountains.
• 7:30 Have a hearty breakfast in our scenic dining room overlooking Hvita river.
• 8:00 While you are finishing your meal, our Guides will review the day’s hike with you, including level of difficulty, terrain, and clothing to bring for the day.
• 8:30 Depart for the trailhead in 4-wheel drive vehicles. Each hike is unique and beautiful! We’ve picked the best the Hvita have to offer!
At the trailhead, lunches are dispatched from coolers and packed by each hiker. The group is accompanied by experienced guides who are trained in first aid, and who are in radio and telephone contact in case of emergency.
Lunch taken at a convenient spot, at an alpine lake, waterfall, alpine meadow, historic cabin, or charging river.
• 3:30 – Back to the Lodge
• 4:00 – Classes & Seminars
• 5:00 – Dinner
•7:00 – Evening Activity Class
What to pack.
First of all, a Heart rate monitor and a Hydration system are necessary equipment for your Fit Camp Program. These are now provided for you as part of our all inclusive pricing.
What To Bring… And How To Choose A Shoe. Fit Camp Weight Loss Program Packing List For Spring & Fall.
Hiking boots (below ankle if ankles are strong, above ankle if not) *see details below
Sandals, moccasins or slippers (for use in Lodge)
Running or tennis shoes for the gym & Fitness Walking
Hiking shorts and hiking pants, or zip-off combo (made of quick-dry material…cotton is unacceptable as it doesn’t dry)
One short & one long sleeved shirt made of wicking material, i.e.: merino wool, polypropylene, silk, capelin (not cotton).
One undershirt that wicks moisture (not cotton)
One top for warmth (pullover, or zippered, made of wool, fleece or soft shell)
Rain jacket (highly breathable and waterproof material with a Gore-Tex or similar wicking membrane)
Rain pants…same material as jacket
Vest (fleece or wool) optional
One hat for warmth (wool or fleece) or ear band
One hat for sun (broad rim or ball cap) & One hat for rain (not necessary if rain jacket has a hood)
One pair of gloves – medium weight, water resistant(e.g.: Gore-Tex, soft shell, fleece laminate, etc.)
Socks for hiking (wool/wicking combo) & socks for tennis shoes
Pants for yoga (baggy & stretchable) Optional (we do provide gym suits for use).
Bathing suit
Passport for non-Canadian guests
Sunscreen
Sunglasses
Camera, alarm clock & a good book
Good quality daily vitamin and mineral supplement (formulated for stress)
An adequate supply of any medications you require.
Choosing a Shoe
Proper hiking boots are essential. You cannot hike our trails in running shoes. We recommend Mid-Cut Light To Medium Weight Hiking Boots. Proper boots have ankle support, a good tread, a snug fitting heel, and are large enough for comfort. Try your boots on with the socks you intend to hike in (best at the end of the day when feet are more swollen). Boots fit larger than shoes. Ask the store to provide you with a slant board to test walking downhill — your toes should not touch the ends or the boots are too small. The store should allow you to wear your boots indoors for 2-3 days to ensure a good fit. Good brands of light-to-medium weight boots are: Merrell, Nike, Rockport, Salomon, Technical, Vasquez, New Balance, Hi Tec, Sorel and Scarpa.
…and a sock
A word about the “arch enemy” of hikers: blisters. You should bring socks that do not irritate your heels or toes (i.e. do not have a ridge or are too coarse). Some people like the two-sock system (inner silks liner and heavy outer sock) and some like the all-in-one hiking socks available at outdoor stores. Try them out in your new boots before arrival! We supply the daily blister prevention & care items (tapes, mole foam etc.) required to keep your feet happy on the trail.
We recommend the principle of layering loose clothing to increase your comfort on hikes when warmth is needed. There are three layers: INNER: thin and light to wick away moisture from the skin (T-shirt or top made of polypro, capelin or silk), MIDDLE: insulation for warmth (sweaters or tops made of polar fleece or wool), OUTER: protection from wind and rain (Gore-Tex or equivalent breathable and waterproofed shell is highly recommended and many like the protection of rain pants as well).
Don’t Bring Too Much
We provide sweat suits, T-shirts, a bathrobe, hair blower, and a day hiking pack for your use. Our guests have frequently made the comment that they have brought too much stuff! You do not need to dress up here; many guests spend their time in our sweat suits and T-shirts, both for casual evenings and exercise. We do laundry for you daily, so you don’t need many clothes.
You do not need a backpack.
Please do not bring: tobacco products, coffee, or alcohol. (Also, please refrain from wearing perfume).
Computer Service
Our lodge has a guest computer, linked to the internet. We also offer wireless high speed (satellite) service, if you wish to bring a laptop. Please be aware that while we regularly upgrade our computer service to the best technology available, we are situated in a rural area and it is possible for service disruptions to occur from time to time. Cell phones work at our lodge, but, there aren’t any TVs, radios, or newspapers available for your retreat from the world.
Prepare For Your Retreat
During your program, you will be served a calorie-controlled menu of delicious Spa Cuisine meals incorporating organic chicken, turkey, fish and red meat entrees. We also serve some purely vegetarian meals and are happy to accommodate a vegetarian or vegan diet. We do not serve coffee, although there are some substitutes available. If you are a coffee drinker, we cannot emphasize enough the importance of stopping your coffee consumption (even if you only have one cup per day) several days before your arrival here. You can then have your headache at home and be able to fully enjoy your first day. As this is a health retreat, we do not allow smoking and we do not serve alcohol.
Because you are beginning a new exercise program, we advise you to see your family doctor and have an updated physical. Please let your doctor know about our program and your goals.
