如何创建在家的健身静修处

我们很可能不会去典型的假期，更不用说有组织的健身务虚会。但是，由于我们都可以休息一下，因此在家中进行健身静修听起来像是下一个最好的事情。

“AtKetanga Fitness Retreat，每次旅行都是不同和独特的 - 但它们都将健身，冒险，放松和与志趣相投的人社区结合在一起。”创始人兼首席执行官Stacy Schwartz说。“无论您是由于其他义务，财务资源还是由于您在全球大流行期间被隔离而无法逃脱的，您都可以与您一起获得静修之家的要素，并从中获得福利！”

这些特权包括减轻压力和焦虑, connecting with others, trying new types of exercise, learning a new skill likemeditationand simply getting your mind off of coronavirus or whatever else may be taking a mental toll. Here’s a primer on the components you’ll need to create your own homegrown fitness getaway.

The first event of the day on any fitness retreat is a workout. Right now you can find tons of free workouts on the web, YouTube and Instagram, as well as paid Zoom classes conducted by various studios. Try one in a city you’ve never visited. “Ketanga is hosting Brunch and Burn classes on Saturday mornings,” Schwartz says. “Then we post it on our YouTube page so anyone who can’t do it live can do it anytime.” The session includes how to make an easy, healthy breakfast (the “brunch”) that bakes in the oven while you do the workout (the “burn”). Whether you do that class or your own, it’s a great way to kick off a healthy, active day.

Usually retreats offer time alone or a few activities; at home, you can do both. “Clear some mental space and do an activity that you enjoy or have wanted to try but rarely make time for,” Schwartz suggests. Perhaps that’s practicing guitar, journaling, painting or cooking a healthy dish. “Try to do something not involving a screen for 30 uninterrupted minutes,” Schwartz says.

Sometimes retreats bring in guest speakers, so try this virtually. This time you can use a screen, but only for something educational — just be sure it’s on something you are truly curious about. “Watch a TED talk, participate in an online course or lecture or watch a tutorial video about a topic or skill you’re working on,” Schwartz says. You’ll learn something and may discover a new passion.

一天锻炼的时间。计划务虚会时，请考虑做一个更高强度的会话每天进行一次较低的强度会议，这样您就不会太努力了。对于此锻炼，请找到可以同时与朋友一起做的事情，无论是现场课程还是按需的东西。课程结束后，请在Zoom或Houseparty聚会欢乐时光（有或没有饮料）。Schwartz说：“这是一种激励彼此活跃，然后享受有意义的对话并赶上对您重要的人的好方法。”“我们正在举办虚拟HIIT和欢乐时光活动。它们是30分钟的Zoom锻炼，其次是闲逛。”

Draw up a bath using自制沐浴盐, light some candles and play relaxing music as you soak. (They say a热水几乎和锻炼一样好之后，考虑涂指甲或使用口罩。施瓦茨说：“即使您不出去或见到其他人，如果您照顾好自己，也会感觉好多了。”

If you have a冥想实践，这是结束一天的好方法。如果您不这样做，Schwartz建议写下三件事，您要感谢quietly reflecting在他们上呆了几分钟。或者您可以尝试冥想应用程序；许多人为初学者提供了短暂的练习，也有睡眠的练习。

To up the “getaway” feel, pick a country or workout theme. For example, “pretend you are on a yoga retreat in Italy for the day,” Schwartz suggests. “Play some Italian music in the background as you cook an Italian meal, or put a screensaver of Tuscany on your TV or laptop while you practice yoga and then enjoy some wine.”

You can also get your friends to home-vacation with you. “Send out the schedule and check in on each other at designated times like lunch or after a workout,” Schwartz recommends.

无论如何，您会发现在家健身务虚会可以提高您的心理和身体健康 - 这是我们大多数人现在需要的。