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Tarifa 1

Date: 16th - 23rd September 2017    (spaces available)

Trainer: Hannah Fletcher

Overview: 

'Invigorate, Rejuvenate, Reenergise, Rebalance'


The 'Total Balance Fitness Retreat' week is a holistic approach to cater for individuals seeking to kick start their fitness, cleanse and invigorate their body as well as improve their overall health and happiness. At this beach retreat your time will be spent in low impact, moderate activities in the fantastic location of Tarifa, on the southernmost coast of Spain. The activities will stimulate your mind and body through sustainable exercise that will enhance your metabolism, allow for healthy eating, and a heightened sense of mental wellness, clarity and serenity with plenty of relaxation time.   

Hannah hosts this unique, high quality fitness and wellbeing week using her experience of over 10 years of working at Champneys Health Farm, BUPA Wellness as an Exercise Physiologist and most recently Fitness coaching in the French Alps.  Hannah specialises in Personal training, Group Exercise, Nutrition and Massage Therapy.

The 'Total Balance Fitness Retreat' is an ideal opportunity to have some time out to re engage with your physical and mental wellbeing. Hannah and her team will be on hand to guide, coach, inspire and motivate you throughout the week.  You will leave this week feeling energised and have a fresh perspective to help you achieve your personal health and fitness goals.

This inspiring luxury fitness holiday will motivate you to find the balance in your life and enjoy a new sense of fitness and good health. It incorporates consultations with fitness, nutrition and personal training to guide you to your ultimate goals. Enjoy activities such as circuit training on the beach, walks, runs and mountain biking through the national park, along with yoga and relaxation classes to tone both the body and mind. You will leave with a personalised map of how to reclaim your body, armed with all the facts and core techniques needed to boost fitness and a healthy lifestyle.

Commencing with a comprehensive one to one fitness assessment, a programme is tailor-made to meet your fitness goals.

Each day offers a variety of activities comprising of both active and relaxing sessions, informative talks on nutrition, encompassing a wide variety of exercises. These include: cardio vascular workouts, strength and conditioning, swimming, walking and stretching. If you are feeling more adventurous, this Fitness retreat also gives you the option to try new activities such as Kitesurfing, Windsurfing and Stand up Paddle all organised on site for you.

After your exertions, healing spa treatments – Poolside Deep Tissue Massage and Indian head massage to help to knead away your aching muscles, leaving your body charged up ready for more. All of this activity is supported by healthy, nutritious food to properly fuel your body prepared by our Professional in house Chef. Leaving you feeling Energised and Revitalised for the next day.

Whatever your fitness level, shape or size.  This 'Total Balance Fitness Retreat' is an opportunity to re engage with yourself and your health.

Insights and training will include:


• Great workouts every day; fun, challenging, varied for every level of fitness
• One to One Health and Fitness Assessment
• Body composition analysis and advice
• Individual goal setting
• Motivation to exercise coaching
• Weight management coaching
• Nutritional advice and seminars
• *Optional Kitesurfing/Horseriding/Stand up Paddle lessons*
• Deep Tissue or Relaxing Massage
• Indian Head Massage
• Eat healthy, natural, nutritious and tasty food; that works to support your activities

You will be staying in a luxury villa in Tarfia, Spain. The price includes;

• all training, as shown on the schedule
• all facilities and equipment, unless otherwise indicated *
• 4-6 nights accommodation in a luxury villa with a private room (shared rooms available)

Sunday

Arrive Arrive at Malaga/Gibraltar between 11h00 and 15h00 and transfer to Villa
Afternoon Afternoon refreshments and introductions to the team and the week's schedule
Evening Easy power-walk along the beach, followed by a short series of key stretches. One to one sessions
Evening Dinner at villa

 

Monday

Morning Breakfast followed by optional Yoga
Morning Poolside Kettlercise™ full body workout using light Kettlebells incorporating cardio, weight and core training
Lunch Lunch at villa
Afternoon A local walk/hike in the surrounding National park followed by one to one sessions/Optional intro to Kitesurfing
Evening BBQ at Villa

 

Tuesday

Morning Breakfast pre –breakfast Yoga
Morning Poolside Core Class; combining a mix of Swiss Ball, Pilates, Resistance and Balance
Lunch Lunch at Villa
Afternoon Beach for a long swim/relax by the pool/ Optional intro to Kitesurfing
Evening Workshop; Stretch and Relax, followed by dinner at the Villa

 

Wednesday

Morning Optional pre-breakfast beach jog followed by breakfast
Morning Body Blitz Beach Circuit training session – combining a variety of cardio and resistance exercises to work all the body
Lunch Lunch at villa
Afternoon Workshop; 'Total Balance' followed by Yoga/Optional Kitesurfing
Evening Dinner at villa

 

Thursday

Morning Optional Pre – breakfast poolside Yoga followed by Breakfast
Morning Poolside Kettlercise™ full body workout using light Kettlebells incorporating cardio, weight and core training
Lunch Lunch at the Villa
Afternoon Optional activities Horseriding/Stand up Paddle/Kitesurfing/relax by pool
Evening Sunset Yoga on the beach followed by dinner at the Villa

 

Friday

Morning Early morning swim, followed by breakfast
Morning Mountain biking around the National Park
Lunch Picnic on route
Afternoon Free afternoon for other activities (kitesurfing, stand up paddle, swimming, Whale watching etc)
Evening Dinner at a local restaurant in Tarifa Town

 

Saturday

Morning Optional pre –breakfast jog followed by Yoga
Morning Kettlercise™ full body workout using light Kettlebells incorporating cardio, weight and core training
12pm Brunch at Villa

12pm Depart (flights after 14h00)

HANNAH FREEMAN

Hannah Freeman is a Level 4 Specialist Exercise Instructor and has been an Exercise Physiologist and Coach working in Corporate and Community health and fitness for many years.  She has experience working as a Health Advisor for BUPA Wellness providing Personal, Group Exercise and Wellness solutions to clients of all fitness levels.

Hannah more recently works as a Health and Fitness coach in Chamonix in the French Alps specialising in Personal Training, Group Exercise, Health and Fitness Assessments, Cardiac Rehabilitation and Massage.

Her passion for sport started at a young age playing tennis at County Level for Leicestershire.  This passion continued through her academic life going on to study a Bsc Hons degree in Sports Science with Coaching.

Hannah loves the outdoors and enjoys motivating others through activity and has always had a passion for promoting health through fun activities.  Hannah enjoys living and working in the mountains and also loves travel.

Qualifications

  • Bsc Hons Sports Science with Coaching (2:1)
  • Reps Level 4 Specialist Instructor
  • Sports Massage Therapy Level 3
  • Indian Head Massage
  • Basic CPR
  • Weight Management certificate
  • Reading and Interpreting ECGS Certificate
  • BACR Phase IV for fitness instructors
  • YMCA Exercise to Music level 2
  • Speedo Aquatic Fitness Certificate
  • Stability ball Certificate
  • Safe Weight Training Leaders award (B.A.W.L.A)
  • LTA assistant Tennis Coach Award
  • Community Sports Leadership award

Our Total Balance Fitness Retreat is held at this fabulous Villa in the La Pena area of Tarifa, Spain, located on large private gardens with both an indoor and outdoor infinity swimming pools with panoramic stunning views of the Straits and across to Africa.

There is a large salon with flatscreen TV, dining area and this opens out to a sunny conservatory area with impressive views. The kitchen is well equipped to cater for all meals and a bbq situated on a large terrace area to enjoy the warm evenings.

This spacious villa has Air Conditioning, Barbecue, Cable TV , Ceramic hob, Detached Villa, Fireplace, Fitted Kitchen, Freezer , Fridge, Garden, Gated Complex, Indoor Pool, Laundry room, Oven, Sea Views, Television, Terrace, Wireless Internet connection. There is a separate games room.

You will enjoy 6 nights of luxury alongside the unbeatable panoramic views, beautiful gardens, two infinity pools indoor and outdoor, kitchen and dining area, so you can relax in style after a hard day out in the magnificent countryside /beaches of Tarifa. The villa location and pictures can be seen here

Inside the Villa, you are immediately welcomed in to the beautiful hall, where you can choose to relax, or venture in to the sitting room with TV, Canal+, DVD player and WiFi.

There are 5 traditionally furnished bedrooms in the villa with en suite, sleeping up to 11 guests. The rooms are provided on a first-come / first-served basis and linen and towels are provided.

Meals are served at the pool house, dining room or out in the breakfast room. We have an in-house chef who prepares the menu according to the retreat trainer's and a nutritionist's specifications, to ensure you eat food suitable to your goals.

All of the food is sourced locally and cooked freshly so we can cater for any dietary requirement and give you a taste of Spain!

On a full-board basis we provide;

Breakfast; a continental buffet-style breakfast every morning with fresh fruit and muesli. We also provide a cooked option most mornings such as boiled or scrambled eggs or buckwheat pancakes.

Lunch; if you are in the chalet, lunch is usually a salad or buffet style affair with local produce. If you are out and about, we provide you with a healthy packed lunch to keep you going for the afternoon.

Dinner; dinner usually includes a starter, main course and occasionally a pudding. Wine is available from our honesty bar. Our menus include items such as fresh melon and raspberry coulis, followed by grilled spicy, salmon on a bed of fresh spinach and brown rice, followed by fresh fruit.
We also provide training snacks and drinks whilst you are training.

Please note; we are not a boot camp, we believe your diet should suit your lifestyle and training. Alcohol is available from our honesty bar and unless specific to the retreat, the food is healthy and nutritious.

Tarifa is a small town in the province of Cádiz, Andalusia, on the southernmost coast of Spain. The town is located on the Costa de la Luz ("coast of light") and across the Straits of Gibraltar facing Morocco.

Ten kilometres of white sandy beaches, unspoilt countryside and some of the best windsurfing and Kitesurfing conditions in Europe have established Tarifa as a true surfers paradise. Just 11 km across the Straits of Gibraltar at its narrowest point, this southern-most tip of Europe where the Med meets the Atlantic Ocean, enjoys spectacular views of the Rif mountains of Africa across the water.Tarifa's wild coastline attracts surfers and nature-lovers alike. Just as famous for its birdwatching as its surfing, there are endless opportunities to explore the rolling countryside. Horse-riding, hang-gliding, kite-surfing, rock-climbing and diving to name but a few.
Historical landmarks of the city include:

  • The well-preserved Guzman castle, near the port, built by order of caliph
    Abd-ar-Rahman III (960). Annexed are the Guzmán el Bueno Tower (13th century) and the church of St. Mary, on the site of a former mosque
  • Remains of the medieval walls. Of three gates once existing, today only the Puerta de Jerez (13th century) has survived
  • Church of St. Matthew, built in the early 16th century in Gothic style, also over a former mosque. The façade was redesigned by Torcuato Cayón de la Vega in 1774.
  • The ruins of the Roman city of Baelo Claudia, located nearby.

The narrow cobbled streets, tumbling jasmine and beautiful wrought-iron rejas make Tarifa old town a charming place for a stroll. The original castellated city walls of this ancient town are tightly woven into th

e fabric of the whitewashed houses. However, much of what we see today was constructed in the 18th Century.
There are plenty of little tapas bars in the old town just to the east of the Alameda. Outside the Jerez Gate on the main street called Batalla del Salado, you'll find surf shops and trendy clothes shops.

On the hills behind Tarifa are hundreds of wind turbines generating enough power for a small town. It is one of the largest wind farms in Europe.

Tarifa is a renowned place to watch migrating birds, in particular the storks which cross the Straits of Gibraltar in spring and autumn. Also whale and dolphin watching can be done on the 14 kilometer wide Straits. There are regular ferry services between Tarifa and Tangier, Morrocco.

Tarifa features a Mediterranean climate with Oceanic influences, with warm summers and very mild winters. Rain is concentrated in winter, with the summers being largely dry. Because of its proximity to the Atlantic Ocean, precipitation in the wet period is quite high; monthly averages exceed 80mm in the two wettest months, December and January. The influence of the ocean has the additional effect of creating a very small annual variation in temperature. Winters are much warmer than those of continental Spain - a phenomenon also due to its southerly location - and summers are cooler than most of the country - the average daily high in the hottest month, August, is only 24°C, significantly cooler than the temperatures experienced further inland in the Guadalquivir valley, and also a little cooler than those felt further East along the Mediterranean coast in places such as Málaga and Almería.


The Cost

You will be staying in a luxury villa in Tarifa, Spain. The price includes:

• all training, as shown on the schedule
• all facilities and equipment, unless otherwise indicated*
• 6 nights' accommodation in a luxury villa with a private room
• full board, with healthy and nutritious food, including breakfast, lunch and dinner, except for dinner on the last night when we eat out in a local restaurant
• training snacks and drinks
• a one-to-one personal fitness assessment with goal setting
• 30 minute massage with our sports masseuse
• 30 minute Indian Head Massage
• transfers to and from the airport
• all local transport, as per the schedule
• 24/7 concierge service

PLEASE NOTE THERE ARE ONLY 12 PLACES ON EACH RETREAT ON A FIRST-COME, FIRST-SERVED BASIS.

Arrivals / Departures
The week retreat begins on Sunday and finishes on Saturday afternoon. Please aim to arrive at Gibraltar or Malaga between 11h00 and 15h00 on the Sunday and depart after 12h00 on the Saturday. You may be subject to a short wait at the Airport.

NB, if you are unable to make those times, we have to charge you for the transfer.

Transport
We have a private vehicle to transport you to and from the airport and for the local transfers, as per the schedule. For additional journeys we charge local transport rates.

Accommodation
The accommodation is as stated on the information pages. Towels and bedding are provided.

Fitness Levels/Activities
Please note all activities are optional and a fair to good base level of health & fitness if required.

Weather
The weather in the summer can range from 18-35′c during the day. We recommend warm and wet weather clothing for both training and relaxing.

What to Bring / More Information
Once you have confirmed your place, we will send you a full kit list and further information in regards to your week.

FAQs
If you have any further questions please don't hesitate to contact us.