Speed walking

 

You will be walking for short periods of times but in a very intensive way. At the end of the hike you will note

• Relaxation during and after the walk
• Positive change in your self-perception and physical awareness
• Lightness

Duration and distance covered will increase and you will surpass yourself. This will lead to a more confident state of mind

Biking

Great outdoors activity with the bikes we provide (you can bring your own, if you like). Intense physical exercise being followed closely by our team.

Running

The running sessions will be adapted individually in order to take into account your basic training.

Running will develop leg, hip and back muscles, with less influence on your arms.

Aquagym

5 sessions /45 minutes at the hotel’s covered pool.

You are going to work your muscles based on resistance in 25° water. The temperature will at the same time relax your muscles.

 Your whole body will be working out during these sessions which is positive for your overall bodyline. Aquagym is non-violent and efficient at the same time, as the water has a both invigorating and relaxing effect.

 At the end of these sessions you shall find yourself calm, fresh and relaxed – with a good conscience thanks to a considerable effort.

Step

3 sessions / 45 minutes of introduction to this workout accompanied by music

This exercise will improve coordination and aerobic endurance through group sessions. Step works on the lower and higher body parts and burn many calories. They will take place indoors or in the gardens.

Games

2 sessions / 1 hour to improve the diversity of the workouts

We will discover several games, such as:

Tchoukball, a team sport that comes originally from Switzerland. Its goal is to create a sport with little or no risk of injuries, easy to play, in order to create an easy-to-learn and pleasurable physical activity. The game is a mix of volleyball, handball and squash.

 

Ultimate Frisbee is played with a specially adapted and optimized Frisbee. Unlike a ballgame where the ball is easily predictable, this Frisbee offers many possibilities (right, back, bowshots etc). The workout will have positive effects on attention , co-ordination and teamwork.

Adventure circuit

1 circuit / 3-4 hours

Four teams, one circuit, one mission. To succeed you shall have to master outdoor sports challenges. This will be tiring and you shall surpass yourself while working all your muscle groups and cardiovascular endurance. You will discover the natural beauties of the Cogne valley / Gran Paradiso.

Stretching

Short stretching sessions will take place several times per day in order to soften your muscles and prevent muscle ache and cramps.

In addition there will be at least 2 sessions / 45 minutes  during the week.

Stretching is a soft form of gymnastics. Its objective is to extend gently and loosen the whole body. The basic principle is the “passive extension”. All exercise are executed gently and the respiration governs speed and scope.

Yoga-type relaxation

5 sessions / 30 minutes : every morning in order to start a good day.

This Indian discipline unifies psychic and physical aspects of the human being through meditation and physical exercise.

Yoga is used as a cure for certain affections of the central nervous system and the autonomous nervous system. It improves concentration and allows you  to gain a better awareness of the body and, through respiration techniques, has an appeasing effect on body and soul. 

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RECREATION AND CULTURE 

Spa

We will be using the spa of the hotel on one occasion as a group. You shall be able to relax in the sauna, the hammam or the Jacuzzi, the showers with vaporized mint, maracuja or coloured chromo therapeutic showers.

Trip to Aosta

Through all these efforts you earned a visit to the nearby town of Aosta. This will be the occasion for a cultural visit to the town, and to be right in the middle of the Italian way of life, either having coffee in one of the numerous cafés at the “piazza principale”, or just going for shopping in the small streets of the old town. Finally there is the possibility to visit a museum or an exposition.

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FOOD

The week’s menu 

The week’s menu is prepared based on the guidelines and instructions established by our dietician. These meals will provide sufficient calories as needed for your energy consumption during the week. This balanced and healthy diet is designed to protect you from deficiencies in vitamins, minerals and oligo-elements.

Diet instruction

During the week we will have two  sessions on diet alone. You shall receive the tools to correct bad diet habits once you are back at home. These indications will be given with respect to your daily rhythm and your global habits. We will identify some frequent diet errors and will together find ways to modify them.

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 PERSONAL DEVELOPMENT

PEPs are one-hour meetings in small groups of 5 to 8 participants coached by the trainers. Based on the measures taken on the first day, he will help you to determine and keep track of your objectives for the week.

During these sessions you will also have the possibility to share your progress and difficulties in a trusting and confidential environment

The first PEP will take place in the beginning of the week in order to determine your objectives and understand your first results; the second meeting will help you to evaluate your ongoing progress. The last meeting will sum up the week and will provide a basis for your personal follow up at home.

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Performance test circuit | Strength | Speed walking, Biking & Running | Aquagym | Step | Games | Adventure circuit | Stretching | Yoga | Recreation and culture | Food | Personal Development| Top of page