1. Mallorca, Spain
Known for its stunning landscapes and Mediterranean charm, Mallorca offers more than just beautiful beaches. Explore the Tramuntana Mountains through hiking or cycling, unwind on a sailboat on the clear water and immerse yourself in the island's fresh cuisine.
Join us in Mallorca:
Fitness, Food & Fun | May 16-21, 2024
2. Coastal Portugal
The Portuguese gems of Cascais and Sintra provide a perfect blend of coastal charm and mystical forests. Engage in wellness activities like trail running, surf lessons and biking, or discover the enchanting Palácio da Pena in Sintra and recharge in luxurious spas overlooking the Atlantic.
Join us in Portugal:
Adventures in Portugal | September 24-29, 2024
3. Tamarindo, Costa Rica
For those seeking an active escape in a tropical paradise, Tamarindo is a haven! Surf the Pacific waves, partake in beachfront yoga sessions, and explore the nearby Rincon de la Vieja National Park for hiking and hot springs. This vibrant town offers a perfect balance of adventure and relaxation.
Join us in Tamarindo:
Culture & Movement in Costa Rica | March 20-24, 2024
Renowned for its dramatic landscapes and unique natural wonders, Iceland beckons wellness enthusiasts with its geothermal hot springs, glacier hikes and refreshing outdoor activities. Experience the healing powers of the Blue Lagoon, meditate amidst breathtaking waterfalls and embrace the country's wellness culture.
Join us In Iceland:
Adventures in Iceland | August 22-26, 2024
5. Split and Hvar, Croatia
Croatia's coastal jewels, Split and Hvar, blend ancient history with vibrant island life. Enjoy hiking, sailing and beach activities against the backdrop of the Adriatic Sea. Explore Split's Diocletian's Palace, and savor local delicacies for a holistic experience!
Join us in Croatia:
Adventures in Croatia | May 23-29, 2024
6. Vermont, USA
Escape to the serene landscapes of Vermont any time of year for action and adventure. Engage in outdoor activities like skiing, snow-shoeing and hiking, pamper yourself at luxurious spas, and savor farm-to-table cuisine and local brews. Vermont's natural beauty provides the perfect backdrop for relaxation and rejuvenation.
Join us in Vermont:
Block Therapy Retreat | March 21-24
Yoga & Fitness Retreat | July 11-14, 2024 and September 13-16, 2024
7. Lake Atitlan, Guatemala
Nestled among volcanoes and indigenous villages, Lake Atitlan offers a tranquil escape. Enjoy kayaking and paddle boarding on the lake, explore local Mayan markets and embark on a variety of stunning nature hikes. This Guatemalan gem is a sanctuary for those seeking a wellness-focused adventure.
Join us in Guatemala:
Guatemala Women's Retreat | May 7-12, 2024
8. Baja California, Mexico
Baja beckons with its golden deserts and pristine coastlines. Visitors can engage in beachfront yoga, paddle boarding in the Sea of Cortez and exploring the vibrant marine life. Baja's laid-back atmosphere and natural beauty create an idyllic setting for rejuvenation.
Join us in Baja:
Baja Bliss Yoga Retreat | April 1-6, 2024
9. Cercal, Portugal
Discover the serene beauty of Cercal in Portugal, where wellness and nature converge. While the town is on a hill, it is a short drive from stunning beaches, allowing for wellness activities of all kinds! Explore the Alentejo countryside on hiking trails, and embrace the laid-back lifestyle of this charming village. Cercal provides an off-the-beaten-path escape for those seeking tranquility and rejuvenation.
Join us in Cercal, Portugal:
Move Your Body Retreat | June 22-28, 2024
10. Cape Town, South Africa
Cape Town combines stunning landscapes with a rich cultural tapestry. Engage in wellness activities against the backdrop of Table Mountain, explore the Cape of Good Hope, and discover the city's vibrant arts and culinary scene. Some adventurous highlights in Cape Town include safari day trips, kayaking and beautiful hiking.
As we venture into 2024, these 10 wellness-focused destinations offer the perfect blend of activity, relaxation, and cultural exploration. Whether you're drawn to the coastal allure of Portugal, the mystical landscapes of Iceland, or the tranquility of Lake Atitlan, each destination on this list promises a unique and revitalizing experience. Embark on a journey that nourishes your well-being and leaves you with memories of a truly transformative vacation!
Be sure to check out all of our 2024 fitness and wellness adventures!
Now, more than ever, it is important to understand what travel insurance is and how it can help you on your next getaway. We spoke with an insurance expert at Travelex, the insurance company we recommend as a starting point for travelers looking into policies, to help de-mystify travel insurance and make it easier to understand.
Thanks to you, the Ketanga community, for submitting questions about travel insurance. If you have any additional questions, comment at the bottom of this post and we'll try and get them answered!
Do I really need travel insurance?
Trips don’t always go according to plan, and if something unexpected should happen while you’re traveling, travel insurance can provide a much-needed safety net. In the event your flight is canceled or delayed, for example, or you experience a medical emergency during transit, travel insurance can help. Additionally, travel insurance can offer reimbursement for certain incurred travel costs as well as provide 24/7 travel assistance and emergency medical help if needed. Plus, with options such as Cancel For Any Reason (CFAR), you are able to book travel with the confidence that even if you need to cancel your trip--for any reason--you can recoup some travel costs.
Ketanga Fitness Retreats highly recommends that each participant purchases a comprehensive travel insurance policy.
How does travel insurance help if I get Covid before or during a trip?
A travel insurance policy can provide trip cancelation coverage in the case that you or a traveling companion test positive before your trip and are required to quarantine. Similarly, if a non-traveling family member is diagnosed and requires your care, you may be eligible for coverage. Please note that all policies and providers are different, and you must read through your policy for exact coverage details.
If you or a travel partner contracts Covid while on your trip, you could be eligible for trip interruption, trip delay, emergency medical, and medical evacuation coverage:
What does travel insurance NOT cover when it comes to Covid?
It is important to note that travel insurance does not cover FEAR of contracting coronavirus. If you are concerned that this may become an issue or that you. may have un-covered reasons for cancelation, it is highly recommended to purchase a Cancel For Any Reason policy upgrade!
What is a Cancel For Any Reason (CFAR) policy upgrade?
CFAR is a great option for anyone who is concerned that they may need to cancel their trip for any reason. Many insurance providers offer a CFAR upgrade. With Travelex in particular, a CFAR upgrade is available on a Select Plan. You will have up to 48 hours before the start of your trip to cancel for any reason, and you can be reimbursed up to 50% of your nonrefundable trip costs. Note that In order to be eligible for reimbursement with this optional upgrade, you will need to insure all non-refundable trip costs within your policy at the time of purchase. Additionally, the Cancel For Any Reason upgrade must be purchased with your initial plan and within 15 days of the initial payment made for your trip.
I purchased insurance when I booked my flight. Is that good enough?
I assume you refer to the difference between flight insurance and travel insurance in general. Generally, flight insurance provides basic coverage for situations like flight delay and cancellation (due to reasons out of your control), lost/stolen/delayed luggage, medical emergencies, etc. Travel insurance covers all the situations covered by flight insurance and many more, for higher amounts and a wider variety of reasons/causes.
So depending on your personal needs and concerns, you may not be fully protected with flight insurance alone.
Complete your choice of 2 to 4 rounds of 45 seconds on and 15 seconds rest.
Example: 2 rounds = 10 mins
3 rounds = 15 mins
4 rounds = 20 mins
Imagine doing this workout somewhere tropical.... like Costa Rica! Coach Amanda will be leading a group of women (sorry, guys!) April 27-May 1, 2022 for a retreat full of fitness, fun, laughter, and relaxation. Learn more about the Recharge & Reconnect Retreat here!
Hands down to floor, jump back to plank, lower body to the ground, and push up as you hop your feet forward and jump up. (Step your feet in and out and remove the jump for a low-impact option).
2) Squat to Curtsy Lunge
Standing with your feet about hip width apart, lower hips down into a squat aiming for hip crease below knees, then press down through feet to stand up, cross right leg back at an angle (cross your thighs) and lower down into a curtsy. Stand up coming back to squat stance, squat and then curtsy on other side.
3) Superman to Plank Up-Down
Start by laying on the ground with arms and legs extended. Lift arms and legs squeezing into your back and glutes then release. Bring hands to sides of chest and press up to high plank, lower down onto one elbow, then the next, then press back up to your hands one at a time. With control lower your body back down to the floor to repeat.
4) Reverse Lunges to Lateral Lunges
Stand with feet under hips, step back with right leg and gently lower knee down to floor, then push back up to standing position, switch to left leg. From there, step out to your right side, bending right leg and keeping left leg straight, knees and toes pointing forward. Push off right leg to come back to center and switch to left side. Then repeat sequence.
5) Alternating Jack Knives
Laying on your back, inhale as you extend arms and legs long. As you exhale, crunch up using your core and bring right hand to tap left leg, lower and repeat on other side. Keep alternating.
1) Bike Tour
Instead of taking a hop-on hop-off bus tour, try a bike tour! This is a great way to explore new territory and cover a lot of miles in a short amount of time. It’s a budget friendly activity that keeps you moving without being stuck in a gym or on public transportation. I would recommend booking an organized tour through a quick google search or check out Airbnb Experiences. A local guide will be able to show you all the best spots in town and you might meet some other travelers along the way. We have included bike tours on many Ketanga Fitness Retreats in the past (Mallorca, Montauk, Cape Cod, and Nashville to name a few!) Check out Ketanga’s recent trip to Nashville, and some of the photos from our bike tour here!
2) Water Sports
Many vacations include visiting a body of water at some point or another. Instead of lying in your beach chair all day, try taking some snorkel gear, signing up for a surfing lesson, joining the locals in a beach volleyball game, or simply taking a walk along the coast. This little bit of blood flow can boost your energy and mood for the day. Check out our upcoming Costa Rica trip for surfing and more!
3) Pack a Mini Band
No gym? No problem. Only have 20 minutes? Don’t sweat it. A mini band is cheap, easy to pack and can provide an effective, quick workout. Ketanga Coach Sarah Gawron shared a great mini band workout with us on Instagram recently. Check it out here! Some other portable pieces of workout equipment you could easily throw in your bag include gliders, a jump rope or a resistance band!
4) Try a Local Activity
Do as the locals do, right? Traveling to a new place often means trying new foods, navigating new terrain and getting out of your comfort zone. When I travel, I try to book at least one activity that is completely new to me. Oftentimes this is something that is active and gets me moving. Need some ideas? How about Flamenco dancing in Spain or Horseback Riding in Ireland? I also love finding a local trail or hike to connect with nature and the local area. I would suggest using MeetUp.com to find other hikers/travelers if you need a buddy!
5) Sign Up for a Ketanga Fitness Retreat
What better way to refuel and recharge than signing up for a Ketanga Fitness Retreat? (Of course we had to throw this on the list!) Ketanga offers international and domestic retreats that combine adventure, fitness and relaxation. You can check out our full retreat line-up here and explore some of our past retreats here. If you are a studio owner or fitness instructor that would like to put on your own retreat, contact us at firstname.lastname@example.org to see how we can fully customize a fitness retreat for your clients!
At the end of the day, get out and get your body moving! You will return home feeling accomplished and recharged versus exhausted and burnt out. Have other suggestions for staying active on vacation? Tell us in the comments below!
1. Mental Reset
Travel allows you to escape your everyday routine and change things up from what you are used to. It is so easy to get caught up in the day-to-day, we often lose sight of what is really important in life. “Changing our routine once in a while is a good way to reset,” says Sara. When you are in a new environment, you become more aware of your surroundings and start seeing beauty in the little things. Tired of your job? Feel like you do the same thing every weekend? Plan a trip away from home and see how travel can give you the mental reset you might need.
2. Confidence Boost
If there is one thing I have learned from my travels, it is that you always have to expect the unexpected. From cancelled flights and hurricane warnings to language barriers and getting lost on the metro, there will always be barriers to overcome while traveling. Facing adversity, though, will teach you to be resilient and give you a newfound confidence to take on the world. When you successfully navigate a foreign city or bargain with a salesman in another language, you are proving to yourself that you are capable. These learnings can be reapplied to your life back home and give you the confidence you need to crush a job interview or close a client negotiation.
3. New Perspective of the World
One of the many benefits of travel is the learning that comes from visiting a new place. Sara says, “Being exposed to different cultures, rituals, landscapes, foods, etc. can help us gain a greater appreciation for humanity and challenge our opinions, biases or world views.” Whether you are exploring the Mayan Ruins, climbing the Great Wall of China, or studying Michaelangelo’s masterpiece in the Sistine Chapel, you are no doubt learning a great deal about the history and people that make up the culture in the place you are visiting. When we experience first-hand how other people live their lives, we expand our horizons and gain a new perspective on the world. This increases curiosity and creativity, boosting happy hormones in the brain.
"One’s destination is never a place, but a new way of seeing things.” – Henry Miller
4. Enhance Relationships
It does not matter whether you are traveling alone, with friends, family, or strangers -- there are countless ways to feel connected to others while traveling. According to the Canadian Mental Health Association, “social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and actually improve our immune systems.” When you travel with others, you are experiencing new adventures together, trying foreign foods, and creating memories that will last a lifetime. On the other hand, traveling alone can feel daunting, but simply asking a local for dinner recommendations or bonding with another solo traveler can spark feelings of social connection.
5. Live in the Moment
According to the Psychological Science journal, “people derive more happiness from the anticipation of experiential purchases and that waiting for an experience tends to be more pleasurable and exciting than waiting to receive a material good." Traveling is made up of experiential purchases and can come in many different forms. Want to kayak through the Wailua River in Hawaii? Take a zip lining adventure in Costa Rica? Meditate on the beaches of Mexico? Experiences like these increase gratitude and encourage us to live in the moment. As Sara describes, “practicing to decipher and stay rooted in who we are as our context changes can help us become more aware of ourselves.” Being present can decrease stress about the future and remind us what is truly important.
For anyone who wants to travel but is still feeling nervous or unsure about it, Sara recommends taking it slow. “Take your time and be compassionate with yourself. For over a year now we've been told it's dangerous to travel, so it makes sense for us to be hesitant. It can be tempting to feel like we ‘should’ travel just because we can, but there is no need to place such a burdensome expectation on ourselves. Doing necessary research and processing the impact of this previous year can help us get to a space where we are ready.”
Get to know Sara and follow her on IG @millennial.therapist where she shares tips and content to normalize human experiences and encourage self-reflection.
Are you feeling inspired to plan your next trip yet? At Ketanga, we are so ready to get #BackToTravel and have been working hard on a stellar end of 2021-2022 Fitness Retreat lineup. Check out our instagram for more travel inspo @ketanga_fitness and visit our website to see upcoming retreat details. We hope to see you on a Ketanga Fitness Retreat soon!