Actively Explore the Amalfi Coast of Italy!

So beautiful you will feel like you're in a movie! Italy's Amalfi Coast looks and feels like a dream. Experience its lemony perfection as we actively immerse ourselves in one of the most photographed places in the world.

Trip size: 8-12 people

Accommodation: We will be staying at the Hotel Pupetto in Positano; a lovely boutique hotel located in its own cove on Fornillo Beach. A few steps from the ferry station and main piazza, you can savor the ease of a central location near shops and restaurants with the quiet and tranquility of a private beach. All rooms are Sea View with private terraces or small balconies.

Your FitCation Includes:

• Private Rooms: With en-suite baths in a boutique hotel.

• Welcome Dinner: Featuring local food and wine.

• Fuel Your Adventure: Daily breakfast and lunch.

• Balance Your Body: Morning workouts to jumpstart your energy and balance the day’s activity. Most days end with sunset stretching. Alternatives will also be offered for those looking to scale back or rev it up.

• Travel Activities and Transportation: All transfers and transportation during the trip. Once you arrive, we’ll manage the rest!

• One-on-One Attention: “Office Hours” provide daily access to individual guidance and troubleshooting for your body’s needs.

Featured Activities:
Each itinerary is carefully planned, but all have some common highlights. We individualize each trip; plans are subject to changes due to weather, availability, or interest. Contact us to request a specific trip’s itinerary or view our sample itinerary.

• Morning and evening classes to balance out the day’s activity level

• Local culinary experiences 

• Cooking lessons

• Hiking and walking tours

• Historical attractions with the back story

Featured Fitness Classes:
*Note: No two classes will be the same!

• Morning Mobility

• Core Circuit

• 50/50 interval stretch

• Sunset Stretching

• Flow and Easy

• Lengthen and Strengthen

• Stair Burn

Each class is designed to meet the fitness level, energy level, and individual needs of our clients. We offer modifications so each person will be able to work at his or her own pace. Our activities cater to a moderately strenuous level, but there will be alternatives for those who prefer a more relaxing experience.

Your FitCation Does Not Include:

• Airfare

• 4 dinners

Payment: Be the first to hear about exclusive discounts for our FitCation community by joining our email list. Full payment is due 60 days prior to the start date of your FitCation.

Welcome to Positano!

It won’t take you long to notice what makes this trip unique. The team from Hotel Pupetto and the Tyrrhenian Sea will welcome you as you approach Fornillo Beach. Get settled into your luxurious beach-front room. Enjoy a refreshing drink and antipasti in the bar as you gaze out at the sea and let the sound of the waves ease your travel fatigue. At 7 pm, we’ll have a short orientation to go over our itinerary, and then we’ll enjoy our welcome dinner.

Our amalfi coast itinerary:

Day 1 — Il Sentiero Degli Dei (Path of the Gods)
High Activity Level

Breakfast will be early as our drivers pick us up at 8:30 to head up to the trailhead of the Path of the Gods. Bring a camera and prepare to be dazzled by the most famous hike in Italy. We end at il Chiosco del Sentiero degli Dei where Giulio will prepare a meal fit for deities. After lunch (and picture taking), the strong-at-heart will embark down the 1,700+ stairs to the road and walk back to town. The spectacular view is worth the extra sweat! For the weary and/or day-drinkers, the other option is a taxi that will feel like luxury as we return to Positano. A sunset movement flow and some core work is a must for those hiking-harried hip flexors. Dinner is on your own, but we’ll give you a list of our favorite spots, or you can find new ones to share with us.

Day 2 — Ravello
Moderate Activity Level

We’ll ease our sore muscles with a moderately active day and a gentle morning mobility class. From the dock in Positano, we will take an entrancing ferry ride along the stunning coastline to the charming town of Amalfi. Those up for a strenuous climb will begin the stairs to Ravello (approximately 90 minutes). A second group will bus up to Ravello for a fascinating tour of the 13th-century Villa Rufolo which inspired Richard Wagner’s Parsifal.

We will reunite for a light lunch. The entire group will tour Villa Cimbrone. This 11th century manor is famous for Terrazzo Dell’infinito (the Terrace of Infinity) where the less acrophobic guests can take selfies from terrifying heights.

Afterward, we’ll visit our favorite ceramic shop, Ceramiche d’Arte Pascal where we’ll sip sparkling wine and learn about traditional techniques in creating a ceramic design. After some time to browse and shop, We’ll be driven back to our hotel for a rest before we stretch in the sunset.Enjoy dinner in town, and get some well-earned rest.

Day 3 — Capri
Light Activity Level

Our morning core circuit class will warm those stiff muscles into a nice little burn. After breakfast, we’ll meet at the ferry station to embark on our private boat. We’ll be captivated by tales of Il Galli, the Sirens, before we head to the island of Capri. After we circumnavigate the island, we’ll stop for a dip in the crystal waters and a cold drink. Our boat drops us off at a seaside restaurant for a luxurious lunch with a view of the iconic Faraglioni. Perhaps we’ll have a post-lunch dip before we cruise back to town as the sun drops into the sea. But wait...this is a FitCation! For those of you who need a little more movement, we’re going to climb a few stairs to work up an appetite for dinner. You’ll have our list of favorite restaurants, but by now, you’ll also have your own list. Buon Appetito!

Day 4 — Valle Delle Ferriere (The Valley of the Mills)
High Activity Level

Our vigorous lengthen & strengthen class will get your blood pumping, and your legs warmed up for our hike. A private car takes us to Scala, where our stroll begins through the medieval town until we reach a verdant valley complete with waterfalls and the history-rich ruins of foundries and paper mills from the 12th century. The descent leads to a luscious lemon-themed lunch with ingredients fresh from the family farm. We finish in Amalfi with some time to enjoy the piazza. We’ll also share our favorite sweet shop and where to get the best limoncello before our ferry back to Positano. Finally, enjoy some stretching by sunset before grabbing dinner at that other restaurant you’ve been dying to try. Don’t forget the gelato – you’ve earned it!

Day 5 — Positano Sea Kayak + Cooking Lesson at Buca de Bacco
Moderate Activity Level

One group will grab a light breakfast before we meet for our warm-up class, morning mobility. Then we head to the beach for a quick kayaking lesson from Mariella of Positano Sea Kayaking, and we’re off for a private kayaking tour to explore the coast from the unique perspective of the sea. A second group will enjoy having the morning free to explore or have one more taste of those stairs. Today is a day to find yourself a light snack at one of the beachfront cafes instead of a full lunch. In the afternoon, we head to one of Positano’s favorite spots for a gourmet cooking lesson. Yes, we do get to enjoy the fruits of our labors, including wine and Prosecco. You’ll have the evening free to enjoy the town.

Day 6 — Da Adolfo
Light Activity Level

Today’s activity is light, but the day will start with a good clean sweat with core intervals. Fear not, the plan gets easier from here! We’ll board the boats with the famous redfish to go to Da Adolfo for some beautiful beach time, followed by a multi-course gourmet lunch with the freshest catch of the day (how about mozzarella grilled on lemon leaves and local wine with fresh peaches?). We’ll return to the Hotel Pupetto for one last beautiful stretch to wrap up our FitCation activities. You’ll have time to head into town for dinner and to pick up handmade gifts to bring home to your loved ones.

Day 7 — Departures

Enjoy one last breakfast gazing out at the Sea. After many hugs and promises to stay in touch, check-out is at 11 am. You might find that the 350 stairs to the road feel a little less daunting than a week ago.

Training notes:

In a word: Stairs!

FitCation guests need to feel comfortable with the ability to manage multiple flights of stairs per day. A short walk to the beach and water taxi is 250 steps down from the main road. Hiking requirements: 3-5 miles on varied terrain, moderately strenuous level, but at your own pace. The breathtaking landscape of this area is filled with countless opportunities for stair workouts for those who want a little extra burn.

Is this trip the right activity level for you?

FitCations are designed by intention to provide experiences for all fitness levels. Each FitCation site has its own challenges, so be sure to read about specific locations to understand the minimum requirements for the trip.

Beginners will be offered modifications during the classes and enticing alternate activities for the more strenuous day trips.  

Advanced fitness levels will be provided with opportunities to increase the intensity during classes as well as optional workouts for high intensity training.  

Wherever you are on the fitness spectrum, there is something for you!

PACKING LIST:

Attire on the Amalfi Coast tends to be casual and beachy but also stylish and thoughtful. You will see a wide range of outfits from high fashion to casual beachwear. The average temperatures for our Fall FitCations are highs in the 70s and lows in the 60s. For Spring Fitcations, temperatures are in the low 70s to mid 80s. It will likely be very warm during the day and cooler at night. Of course, do check the weather forecast before closing your suitcase. When you’re choosing outfits to pack, think of how you can layer throughout the day. When you pack items that can be worn in multiple outfits not only does it help to save space in your carrier, but you also have more room for Italian goodies to bring home. 😉

DAY WEAR 

• Fitness class attire: Traditional fitness clothing that won’t restrict movement and is sweat-wicking/breathable. For your daily classes, you’ll find almost everything you’ll need in your BSF swag bag including a day pack, water bottle, yoga mat , and bands.

• Day trip and sightseeing attire: We will often go from hiking or stair climbing into lunch or site seeing. Athletic leisure attire such as hiking shorts, capris pants, skorts or light pants can cross over for active wear and sightseeing. Women will need to cover shoulders in any church, so please bring a light wrap or scarf.

• Beach attire: Swimsuits, cover-ups, hats, sunglasses and water shoes are a must. Beach clubs will provide lounging chairs and towels for a small daily fee.

EVENING ATTIRE

• Italians dress to impress for dinner, but there is no need for a sport coat or high heels. Casual slacks, chinos, nice jeans, skirts, or sundresses will meet the needs for anything on our itinerary.

• Light jacket or wrap for when the nights get cool.

FOOTWEAR

• Water shoes or water sandals: All of the beaches are rocky and difficult to navigate in flip-flops or while barefoot.

• Fitness footwear: Light trail shoes with good tread and a non-slip sole are perfect — think trail runner versus hiking boots. Athletic shoes for fitness classes but you can also use trail shoes, too. Don’t forget socks!

• Sight-seeing shoe: Choose a comfortable walking shoe or sandal that you’ve done some miles in—you don’t want to get blisters or find out too late that they’re uncomfortable.

• Evening shoes: Loafers, sneakers, dress sandals, flats or wedges work well. We recommend avoiding high heels and stilettos as they’re more challenging to wear while navigating cobblestone walkways.  

OTHER RECOMMENDED PERSONAL ITEMS TO BRING:

• Toiletries

• Small/face wash cloths

• Mosquito repellant

• Sunscreen

• Motion sickness medication or sea bands

• Rain jacket

• Hat

• Sunglasses

• EU adapter for plugs

• Travel-sized USB charger

• Travel wallet (with RFID protection for your security). Also consider taking a cell phone photo of your passport, driver’s license and any credit cards you’re bringing.

TRAVEL tips:

While we are not able to make travel reservations for you, we are happy to help you plan your arrival. We suggest flying into Rome and taking an express train to Naples, or flying directly into Naples. From Naples we can arrange a paid shuttle to/from our location

Want to stay a little longer or see a little more? We are happy to give you recommendations for further experiences.

What travelers are saying:

Revisit our previous amalfi coast fitcations

Your Hosts:

LISA VONNEGUT, CSCS
Lisa has been a trainer and a coach since 2000. She first got the travel bug in 2007 on a solo trip to the Amalfi Coast. She was inspired to create Body Synergy FitCation as a way to integrate her passions: travel, and health and fitness. Her experience working in clinical psych and acute rehabilitation settings has led her to facilitate a nourishing and motivating environment in her training sessions. In addition, Lisa is studying the application of neuroscience to training in Z-Health Performance and Next Level Neuro, bringing another unique and innovative facet to her coaching. She is currently living as a digital nomad, dividing her time between the SF Bay Area and Southern Germany.

PETER LEWIS
Peter is a Lieutenant Colonel in the U.S. Army and California National Guard. In his thirty years of experience, he has commanded at the company and battalion levels. He has managed training, logistics, and equipment for large-scale units and training exercises. Peter has traveled extensively both for pleasure and for the Army. Peter’s role is to ensure that all the minutiae of vacation planning are taken care of so that your FitCation experience is carefree.

FRANK CARPEGNA
Frank has been a tour guide along the Amalfi Coast for twenty years. He is an expat from New York who fell in love with the history of Italy when he was nine years old. He is an expert in the history and geography of the Amalfi Coast. Frank is fluent in Italian and English. He is a licensed Regional Guide under The Italian Association for Professional Nature and Walking Guides (AIGAE). AIGAE demands the highest standards of skill and professionalism in all aspects of guiding in Italy. As such, Frank is our expert on the ground for all things Italian.

Future FitCation Destinations

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Dates: May 13 - 19, 2025