fitness vacations

Dear Potential Client,

Do you desire to lose weight or add lean muscle mass? Tone up? Train for a sport-specific goal? Or do you want to enjoy a healthy, fitness vacation to feel better, faster and stronger?

Come enjoy the sunshine and breeze off the ocean in Mission Beach, California! At Mindful and Fit Coaching, we offer coached personal training geared toward advancing the human condition in all aspects of mind, body, and spirit. We are not your average fitness bootcamp. Each day includes guided meditation by the ocean at sunrise and a group reflection at sunset, with a group of no more than 8 clients at a time. You will be encouraged to journal each day with the goal of identifying your negative, self-limiting beliefs. Our coaches will offer strategies for systematically reframing those into positive, life-affirming beliefs. In addition, you will receive individualized instruction from one of the nation’s elite fitness trainers, Tony Johnson, who transformed his own life in 2010 and has since helped 1,000’s of people do the same.

Signing up for Mindful and Fit Coaching affords you a tailor-made way to advance your health and wellness and pursue your fitness goals in a safe, supportive environment. This offer letter includes essential information, notably: a description of what is included in each package, details about accommodations, rates, and an example weekly schedule.

Do not hesitate to reach out if you have questions! If you would like to book a package, email tony@mindfulandfit.blog or text/call (801)824-1925

In health,

Tony Johnson, Managing Director

Mindful and Fit Coaching

What is included

40 hours of weekly fitness programming

– Weekly physical assessments and body composition tests

– Daily meditation and reflection at Pacific Beach or Mission Beach

– Strength Training

– Cardiovascular Endurance (Aerobic) and High Intensity Interval Training (Anaerobic)

– Functional Stability and Mobility training

– Hiking and beach walks

– Surfing Clinics

– Hip-Hop Dance Classes

– Yoga and Pilates

– Swimming/Aqua Aerobics classes

– Mindful stretching

– Boxing and Muay Thai Training

– Kayaking/Paddleboarding

– Biking the Pacific Coast Highway

– Rowing

– Disc Golf

– Foot Golf

Expert Training in Nutrition and Human Biomechanics

-Macronutrient (protein, fat, carbohydrate) counting

– Weekly meal planning

-Grocery lists and/or shopping done for you

-Meal prep together, on your own, or healthy, balanced meals prepared for you!

Spiritual and Behavioral Development

-Intention setting and reflection time every day

-Built in time to journal and be introspective

-World-Renowned guest speakers and inservices from leading experts in psychology, and behavior coaching.

-Goal Setting

-Vision Boards

-Assistance identifying your negative, self-limiting beliefs and strategies to reframe them.

Accomodations:

Catamaran Resort and Spa

Bahia Resort Hotel

*If you prefer to secure a private rental, please try to locate one in Pacific Beach or Mission Beach. I can offer advice and help you select one close to most of the workouts!

Example Weekly Schedule:

Monday

6:00am – Orientation + Meet and Greet

6:30am Weigh-in + Measurements

7:00am – Nutrition Shake

7:30am – Physical Assessments

8:15am – Breakfast

9:00am – Beach or Park Bootcamp

9:30am – Cabrillo National Monument Hike

12:00pm – Lunch and Goal Setting Session

1:00pm – Strength Training

2:30pm – Stretching and cool down with reflection time.

5:00pm – Dinner

5:45pm – Sunset Salutation Meditation at Mission Beach

Tuesday

6:30am- Nutrition Shake and Intention Setting

6:45am- Beach Meditation and Sunrise Yoga

7:45am- Cross-Fit Style Bootcamp

8:45am- Breakfast and Mindfulness Lecture

9:45am- Stair repeat intervals

10:30am – Snack and Journaling Session

11:15am – Boxing and Muay Thai

12:30pm – Lunch

1:30pm – Kayaking/Paddleboarding

2:30pm – Stretching and cool down with reflection time.

5:00pm- Dinner

5:45pm- Sunset Salutation Meditation at Law St. Lawn (overlooking Pacific Beach).

Wednesday

6:30am- Nutrition Shake and Intention Setting

6:45am- Beach Meditation and Sunrise Yoga

7:45am- Spartan Style Bootcamp

8:45am- Breakfast

9:45am- Strength Training

12:30pm – Lunch

1:30pm – Mission Bay Bike Ride

2:30pm – Stretching and cool down with reflection time.

5:00pm- Dinner

5:45pm- Sunset Salutation Meditation and Bonfire at Mission Bay

Thursday

6:00am- Nutrition Shake and Intention Setting

6:45am- Beach Meditation and Sunrise Yoga

7:45am- Cowles Mountain Hike

12:30pm – Lunch

1:30pm – Aqua Fitness at Catamaran

2:30pm – Tabata

3:00pm – Stretching and cool down with reflection time.

5:00pm- Dinner

5:45pm- Sunset Salutation Meditation at Mission Beach

Friday

6:30am- Nutrition Shake and Intention Setting

6:45am- Beach Meditation and Sunrise Yoga

7:45am- Bells and Battleropes Intervals

8:45am- Breakfast and Mindfulness Lecture

9:45am- Hip Hop Dance Class

11:00am – Snack and Journaling Session

11:30am – Core Fusion/ Pilates

12:30pm – Lunch

1:30pm – Torrey Pines State Reserve Hike

3:00pm – Stretching and cool down with reflection time.

5:00pm- Dinner

5:45pm- Sunset Salutation Meditation at Law St. Lawn (overlooking Pacific Beach).

Rates:

Gold Package – $2,100 per week

All meals included – balanced macronutrients, organic cuisine provided for your enjoyment.

Silver Package – $1,750 per week

Healthy meal plans and grocery lists provided, with help in the food preparation process.

Bronze Package – $1,500 per week

Healthy meal plans and grocery lists provided, no assistance in the food preparation process.

Extras:

Weekly health assessment, including body composition, measurements, and mobility screen.

Full program manual, including lecture notes from every nutrition and biomechanics lecture.

Healthy recipes, meal plans, and at-home workout routines following our in-person coaching session(s).

Access to a personal coach by text message, phone or email for life. 

Let me help you overshoot your goals in the right ways.