Day One — Your Arrival! 

LOW ACTIVITY

• 3:00 pm: Guests arrive

• 5:30 pm: Welcome Oli and orientation

• 6:30 pm: Welcome dinner

Day Two — Water activities in Kona 

MEDIUM ACTIVITY

• 8:00 am: Core circuit class led by Lisa

• 8:45 am: Breakfast

• 10:45 am: Departure for Kona

• 11:30 am - 3:30 pm: Kayak/Snorkel

• 4:30 pm: Return to Sanctuary

• 5:30 pm: Therapeutic yoga class led by Liz

• 6:30 pm: Dinner

Day Three — Hawai'i Volcano National Park

HIGH ACTIVITY

• 7:30 am: Breakfast

• 8:30 am: Depart for Hawaii Volcano National Park

• 10:30 am: Warm up class - Hiking boot yoga led by Liz

• 11:00 am: Hike in Hawaii Volcano National Park

• Late afternoon: Volcano meditation led by Lisa. Letting go, Intention-setting, honoring the Spirit

• Evening: Picnic Dinner - Watch the Glow!

Day Four — Pilina and Healing 

MEDIUM ACTIVITY

• 8:00 am: Breathing and Mobilization class with Meditation led by Lisa

• 8:45 am: Breakfast

• 12:00 pm: All Level Vinyasa Flow Yoga class led by Liz

• 12:45 pm: Lunch

• 1:30 pm: Afternoon Circle - Guided Visualization/Journaling led by Lisa

• Afternoon: Free Time

• Early evening: Evening Circle led by Lisa and Restorative Yoga for Grief class led by Liz

• 7:00 pm: Dinner

Day Five — Night Time Manta

LOW ACTIVITY

• 8:00 am: Morning Class Lengthen and Strengthen led by Lisa

• 8:45 am: Breakfast

• Free Time

• 12:00 pm: Noon Therapeutic Yoga Class led by Liz *optional

• 1:00 pm: Lunch

• 4:45 pm: Depart for Kona

• 5:30 - 8:00 pm: Sunset sail and mantas

• 8:30 pm: Late dinner or snack

Day Six — Hiking - Pu’uhonua O Honaunau Place of Refuge

HIGH ACTIVITY

• 8:00 am: Morning Therapeutic Yoga class led by Liz

• 8:45 am: Breakfast

• 11:00 am: Departure for Hike

• 5:30 pm: Sunset Stretch and Flow evening class led by Lisa

• 6:30 pm: Dinner and closing circle

Day Seven  — Departure

LOW ACTIVITY

• 8:00 am: Breakfast

• 8:45 am: Pre-flight stretch class with Liz and Lisa

• 10:00 am: Departures

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.

After COVID-19 closed her Oakland-based studio, Lisa pivoted her training and corporate wellness business to online and is currently living as a digital nomad, dividing her time between the SF Bay Area and Southern Germany.

LIZ DUNCANSON, BODY TEMPLE PHYSICAL THERAPY

Liz Gillem Duncanson is a Licensed Physical Therapist, C-IAYT Yoga Therapist, Registered Yoga Teacher, Certified Athletic Trainer, and Certified Strength and Conditioning Specialist. Owner of Body Temple PT and Yoga in Oakland California and author of the upcoming book: CULTIVATING A SUSTAINABLE CORE – A Framework Integrating Body, Mind and Breath into Musculoskeletal Rehabilitation (Singing Dragon 2023); she specializes in integrating modern sports medicine with the ancient healing practice of yoga.

September 2023

Spring 2023