DAY 1: WELCOME AND INTRODUCTION TO WELLNESS
Transfer to the airport in Saigon for a morning fligh to the tropical island of Con Dao. On arrival, transfer to the Six Senses Con Dao Resort. The scenic drive along the coastline to our retreat location at Six Senses Con Dao gives a flavor of the beauty and tranquility of the island. Join the wellness team for introductions over a light Vietnamese lunch. The afternoon will consist of an individual wellness assessment* and review (no medical advice offered, merely recommendations on an appropriate fitness program using heart rate monitors) with Dr Hunter who will review your current status, your wellness goals and expectations. Your first of six Tai Chi lessons begins on the beach at sundown, teaching you how to focus and re-align your thoughts. An interactive group seminar on ‘Accepting Responsibility for our Future Health’ will take place before your first dinner at the restaurant overlooking the South China Sea.
*Note: All non-invasive procedures measuring height/weight, body fat percentage and distribution, resting heart rate, heart-rate variance analysis, blood pressure, lung function analysis, flexibility/range of motion. No medical advice offered.)
DAY 2: YING AND YANG
Greet the morning with a gentle sunrise stretch yoga on the beach. This will prepare you for a revitalizing beach power walk / jog / run to the Elephant’s Head. After breakfast, we take a picturesque bike ride into downtown Con Son, a sleepy town steeped in history. We explore the museum at the former French Governor's residence which gives us an insight into Con Son's dark past. We visit the infamous Pier 914 then tour the notorious French and American 'tiger cage' prisons. Return to Six Senses in time for a delicious healthy lunch. In contrast to this morning’s insights into a tragic period of Vietnamese history, this afternoon we unleash your inner child with beach-based games (non-motorized), designed to encourage interaction with your fellow retreat members. Discover that teamwork really does work! Complete your day with Tai Chi practice on the beach - today's lesson illustrates the importance of controlled breathing in managing your stress. Evening seminar 'Work/ rest balance – how important is it?’ led by Dr Hunter is followed by dinner.
DAY 3: SPA AND NUTRITION
Awake to another gentle Yoga session warmed by the rays of the morning sun. An energetic 35 minute cardio workout follows, this time an introduction to hill power walking / running where we focus on technique and economy of effort. After a substantial breakfast based around natural fresh fruits, we commence an in-depth look at traditional Asian spa therapies led by Thuy Do, a wellness expert and premier spa consultant in the region. Thuy will help you explore the specific benefits of Asian spa and wellness therapies and teach you how to maximize your spa experience. You will be offered a spa therapy, delivered by one of Six Senses highly professional wellness therapists. Lunch will be followed by our afternoon session 'Create your own healthy meal', a series of interactive, hands-on experiences which will introduce you to the concept of raw foods, of food combining and the art of preparing simple, nutritionally balanced meals. As the sun sets, the day draws to a close with our Tai Chi lesson on the beach, demonstrating the importance of poise and balance. Our evening seminar considers 'Is there a natural way to health?' Dinner is followed by optional individual discussions with Dr Hunter on lifestyle planning.
DAY 4: NATURE AND EXPLORATION
Ease into the morning with meditation on the beach to the sound of breaking waves followed by a sun salutation and yoga stretch. Today's cardio activity centers on a 35-minute power walk or run along the scenic coastal road. After breakfast, we drive to the National Park where Rangers will guide us on our mountain trek through the dense jungle and thickly forested hillside - an opportunity to observe Con Son's nature reserves and wildlife including monkeys, wild pigs and lizards. Offering spectacular views of the surrounding islands nestling in the azure sea, we cross over the mountain ridge dropping down to rocky beaches on the north of the island before returning deep into the forest past the bridge built by prisoners and descend to the central agricultural heartland of Con Son. A challenging and adventurous trek - one you'll long remember. Return by car to the Resort for a soothing aromatherapy massage using natural essential oil blends. Continuing today’s ‘natural world’ theme, this evening’s Tai Chi practice focuses on cultivating harmony with our surroundings and with nature. Our seminar topic today is ‘How technical does health have to be?’ Dinner is followed by optional individual discussions with Dr Hunter on stress management techniques.
DAY 5: STRENGTH AND ENDURANCE
This morning will be a 'power' yoga session focusing on strength and balance which will set the tone for the day's activities. After this warm-up, we head to the beach for a 35-minute power walk or run, this time working in teams to provide motivation and support. Following post-exercise stretching, we enjoy a breakfast based on slow-release nuts and grains, before heading to the state-of-the-art gym overlooking the mangrove forest. Here we offer guidance to those wishing to improve their ability to develop a 30-minute outdoor circuit wild fitness routine - learn how to make nature work for you! After a relaxing lunch, we return to the beach where we’ll conduct a mobility and posture workshop. Using a simple, non-strenuous approach towards posture and balance, we’ll examine ways of retaining a range of motions and flexibility of key joints. Alternatively, we offer therapeutic bodywork treatment. This evening’s Tai Chi lesson illustrates the importance of balance through strength. Our pre-dinner seminar looks at ‘Selecting the Building Blocks for your Future Health’. Dinner is followed by optional individual discussions with Dr Hunter on subject of choice by client.
DAY 6: LEARNING AND ASSESSMENT
ur learning and assessment day starts quietly with a sunrise nature based yoga session. From this, we move to our 35-minute cardio exercise session of choice. You'll begin to discover how to effectively incorporate your favorite exercise regime into space you've created in your daily life. Following your stretching and mobility cool-down, you'll enjoy an open-air breakfast before moving on to our ‘Hunter-Gatherer’ expedition. During this light-hearted activity, we examine the return-to-wild-foods movement and investigate just how difficult (or easy) it is to locate your next meal in the wild. Prepare to get wet, scramble up hillsides and duck under tree branches - think being 7 years old again! Lunch comes as a well-earned reward for our hungry hunters. Afternoon brings our individual reviews sessions with Dr Hunter, where your body parameters are re-assessed and compared with your initial assessment values. We review your physiological response to exercise, your nutritional status, and the results of your stress management / life planning sessions. The day draws to a close with the final putting-it-all-together Tai Chi session. Our informal closing seminar, facilitated by Thuy and Dr Hunter, invites you to share with your group the experiences you've encountered during your Con Dao retreat. Dinner takes the form of a beach barbeque, offering a selection of the very best foods the region has to offer. For this evening only, portion control is at your discretion!
DAY 7: DEPARTURE
Your sixth sunrise over the Con Dao archipelago sees you saying your personal goodbyes. Even though you're traveling later today, we encourage you to begin your ‘exercise as a core part of my life' program with your 35-minute cardio exercise plan, followed by a cool down, prior to your final group breakfast. Following the handout of your personal wellness assessments from Dr Hunter, and a final few words of encouragement from Thuy and the rest of the WV team, you'll be on your way to the airport and a spectacular aerial view of the islands as your flight gently turns and heads back to the mainland and Tan Son Nhat airport. On arrival, transfer to your hotel or connect to your onward flight.
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