Check In Check List

Check In at Front Desk & Receive Welcome Information at Check In
Attend welcome meeting (studio - adjacent to Seagate Spa) at 3pm. You’ll get an overview for the week and will need to fill out some brief paperwork before participating in classes. *If you have made alternative arrangements with us due to late arrival, please follow your alternate instructions.
First class immediately following welcome meeting.
Review Schedule – Acclimate yourself with the building and all workout areas.
Double check spa treatments or make any necessary adjustments. The Seagate Spa has a 24 hour cancellation policy.
Start drinking plenty of water to begin the hydration process.
Relax and get some rest as you need to be energized for your first day!

Check Out

Check Out Time: 11:00am (late check out based upon availability - please contact front desk)

Address
The Seagate Hotel
1000 East Atlantic Avenue
Delray Beach, FL 33462
Phone: 561-665-4800
Website: seagatedelray.com

Concierge – 1st Floor Lobby
The concierge can help you with arranging airport transportation, reservations, car rentals, and any other excursions you wish to do.

Front Desk
The front desk staff will be more than happy to assist you with any hotel needs.

Seagate Spa
Please contact the spa directly for any questions or assistance with booking spa treatments.
Phone: 561-665-4950
Website: https://www.seagatedelray.com/spa

Food & Beverage Credit
Each guest has up to $60/night to use on food & beverage at the hotel’s restaurants (Etc Cafe, Atlantic Grill & The Beach Club). That credit will be applied to your bill upon check out. You are responsible for any overage and the remaining amount will appear on your incidental charges.

Where To Eat & Recommended Choices

BREAKFAST
Etc Cafe

Berry, Green or Tropical Smoothie
(add protein)
Turkey, Spinach, Swiss Wrap (egg whites) *tip - order without the wrap for a low carb option
Fresh Berries
Fruit Salad
Greek Yogurt (add berries or fruit salad)
Yogurt Parfait
Overnight Oats
Oatmeal

BRUNCH/LUNCH
Atlantic Grille

Chips & Dips
Spinach & Goat Cheese Frittata
Street Corn Avocado Toast
Shrimp Cocktail
Market Oysters
Delray Beach Breakfast *exclude the tater tots -or- english muffin
Shrimp & Kale Greek Salad
Harvest Salad
Fish Tacos
Tuna Wrap

LUNCH
Etc Cafe or The Beach Club

Etc Cafe

Kale Greek Salad
Mixed Greens Salad
Tuna Salad Wrap
Chicken Caprese Wrap

The Beach Club

Watermelon & Tomato Gazpacho
Hummus
Tuna Poke Bowl
Beach Salad
Greek Salad
Seafood Cobb
Mahi Mahi Fish Tacos

DINNER
Atlantic Grille or The Beach Club

Atlantic Grille

Raw Bar

Market Oysters
Shrimp Cocktail
Seafood Tower
Ahi Tuna Crudo

Salads

Harvest Salad
Kale & Local Lettuce Greek

*Ordering tip - ask for dressings on the side

Entrees

Simply Grilled - Filet, NY Strip, Grouper, Mahi Mahi, or Scottish Salmon
Vegan Pasta Bolognese
Grilled Heritage Pork Chop
Roasted Seabass Filet

Sides - Crispy Brussels Sprouts (ask for sauce on side), Grilled Asparagus, Spice Roasted Carrots

*Ordering tip - ask for preparation to be light on oils/butter and salt

The Beach Club

Blackened Salmon
Pan Seared Local Snapper
Fresh Catch
Grilled 8oz Fillet

PLAYA BOWLS
(Atlantic ave one block toward the beach)

Orange Power Smoothie: A revitalizing blend of fresh oranges and other nutritious ingredients to kickstart your day with a burst of citrusy energy.

Dang Smoothie: A delightful concoction featuring a mix of tropical fruits such as mango, pineapple, and banana, topped with granola and honey for a satisfyingly sweet treat.

Dolce Smoothie: Indulge in the creamy goodness of this smoothie, which combines velvety coconut milk with strawberries and bananas for a taste of pure bliss.

Booster Smoothie: Packed with antioxidants and vitamins, this smoothie is designed to give your immune system a boost with a blend of berries, spinach, and other superfoods.

Acai Energy Smoothie: Fuel your day with the invigorating energy of acai berries, combined with bananas, almond milk, and a hint of honey for a naturally sweet and energizing treat.

Dolce Latte Smoothie: Satisfy your coffee cravings with a twist! This smoothie features the rich flavor of espresso blended with creamy coconut milk and a touch of sweetness from bananas and dates, creating a delightful fusion of coffee and dessert flavors.

BEACH MARKET CAFE
(Opal Grand Hotel - corner of Atlantic Ave & A1A)

Energizer Smoothie: A refreshing blend of energizing fruits and ingredients, such as bananas, berries, spinach, and almond milk, carefully crafted to give you a nutritious boost to start your day or refuel after a workout.

Egg White Melt: A wholesome breakfast option featuring fluffy egg whites cooked to perfection and served on your choice of bread, topped with melted cheese and perhaps some fresh veggies for added flavor and nutrition.

Avocado Toast: Savor the simplicity and deliciousness of this classic dish, featuring ripe avocado spread over toasted bread and seasoned with a sprinkle of salt, pepper, and perhaps a dash of olive oil or red pepper flakes for extra zest.

Grilled Chicken Salad: A satisfying and healthy salad option, consisting of tender grilled chicken breast served atop a bed of crisp mixed greens, accompanied by an assortment of fresh vegetables and your choice of dressing for a flavorful and nutritious meal.

DRIFT
(Opal Grand Hotel)

Drift Chicken Bowl: A hearty and flavorful bowl featuring tender pieces of grilled chicken served with a colorful array of fresh vegetables, grains, and perhaps a savory sauce or dressing for added taste.

Ora King Salmon: Indulge in the delicate flavor and buttery texture of Ora King salmon, expertly prepared to perfection and served with your choice of sides or accompaniments for a delicious and nutritious dining experience.

Smoky Steak Power Bowl: A protein-packed powerhouse of a meal, showcasing tender slices of smoky steak paired with hearty grains, leafy greens, and assorted vegetables, all topped off with a savory sauce or dressing to elevate the flavors.

Spicy Fish Tacos: Treat your taste buds to a fiesta of flavors with these zesty fish tacos, featuring flaky fish fillets seasoned with spicy spices and nestled in soft tortillas, accompanied by crisp slaw, fresh salsa, and perhaps a dollop of creamy sauce for a satisfying bite.

Beets & Burrata: A delightful combination of earthy beets and creamy burrata cheese, drizzled with balsamic glaze and perhaps garnished with fresh herbs or crunchy nuts for a harmonious blend of flavors and textures.

Pan Seared Grouper (after 5pm): Enjoy the succulent taste and delicate texture of pan-seared grouper, served with a delectable sauce or accompaniments to complement the fish's natural flavors, creating a memorable dining experience perfect for the evening.

Ora King Salmon ala Plancha (after 5pm): Delight in the luxurious taste and texture of Ora King salmon prepared "ala plancha" style, featuring a cooking technique that ensures a crispy exterior while maintaining the fish's moist and flaky interior, served with your choice of sides or accompaniments for a refined dining experience perfect for the evening.

OVER THE BRIDGE CAFE
(approx 1/2 block over the bride on the left hand side of the street)

Avocado Toast: A delicious and satisfying dish featuring ripe avocado spread generously over toasted bread, seasoned with a sprinkle of salt, pepper, and perhaps a drizzle of olive oil or a squeeze of lemon juice, served as a simple yet flavorful breakfast or light meal option.

Citrus Salmon Salad: Enjoy a burst of freshness with this vibrant salad, featuring succulent citrus-marinated salmon served atop a bed of crisp mixed greens, accompanied by an assortment of seasonal vegetables and perhaps a tangy citrus vinaigrette dressing.

Mahi Mahi Salad: Dive into the flavors of the sea with this delectable salad, showcasing tender mahi mahi fillets served over a colorful medley of mixed greens and vegetables, all tossed in a flavorful dressing that enhances the natural sweetness of the fish and the freshness of the produce, creating a satisfying meal.

50 OCEAN
(at the beach above Boston’s On The Beach)

Grilled Salmon: A heart-healthy option rich in omega-3 fatty acids, served with steamed vegetables or a side salad.

Quinoa Salad: A nutritious salad featuring quinoa, mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing.

Vegan Power Bowl: A plant-based bowl filled with quinoa, roasted vegetables, avocado, and chickpeas, drizzled with tahini dressing.

Seared Ahi Tuna: A light and protein-rich option, served rare with a side of seaweed salad and wasabi.

Grilled Chicken Caesar Salad: Grilled chicken breast served over crisp romaine lettuce, topped with Parmesan cheese and Caesar dressing on the side.

BOHEME BISTRO
(approx 1/2 block from the hotel on Atlantic Ave)

Beet and Goat Cheese Salad: A colorful salad featuring roasted beets, mixed greens, goat cheese, and walnuts, tossed in a light vinaigrette.

Veggie Wrap: A wrap filled with grilled vegetables, hummus, and mixed greens, served with a side of fresh fruit or a side salad.

Quinoa-Stuffed Bell Peppers: Bell peppers stuffed with quinoa, black beans, corn, and spices, served with a side of salsa and avocado.

Grilled Veggie Plate: Assorted grilled vegetables served with a side of whole grain rice or quinoa.

Avocado Toast: Whole grain toast topped with mashed avocado, cherry tomatoes, and a sprinkle of sea salt, served with a side salad or fresh fruit.

SAZIO
(approx 1 block from the hotel on the right hand side of Atlantic Ave)

Caprese Salad: Fresh mozzarella, tomatoes, and basil drizzled with balsamic glaze.

Grilled Chicken Caesar Salad: Grilled chicken breast served over romaine lettuce with Caesar dressing on the side.

Zucchini Noodles: Spiralized zucchini noodles served with marinara sauce or pesto for a low-carb option.

PARK TAVERN
(Atlantic Ave near Pineapple Grove - approx 6 blocks from the hotel)

Kale Salad: Fresh kale tossed with quinoa, avocado, cherry tomatoes, almonds, and lemon vinaigrette.

Grilled Vegetable Plate: Assorted grilled vegetables served with quinoa and a balsamic glaze.

Black Bean Burger: A hearty black bean patty topped with lettuce, tomato, and avocado on a whole grain bun.

LEMONGRASS ASIAN BISTRO
(Atlantic Ave approx 4 blocks from the hotel on the left hand side of the street)

Tofu Stir-Fry: Cubes of tofu stir-fried with mixed vegetables in a light sauce.

Vietnamese Pho: A flavorful broth with rice noodles, bean sprouts, basil, and your choice of protein (chicken, beef, tofu).

Sushi Rolls: Opt for rolls with fresh fish, avocado, and cucumber for a light and healthy option.

TUNING INTO HUNGER
Have you ever stopped to think about your hunger and how it dictates when and how you eat?

True Hunger

Hunger leading up to a meal is a normal feeling.
This type of hunger typically comes on gradually and gets stronger hour by hour as you approach your next meal time.
Oftentimes, this kind of hunger isn’t for anything specific but you feel like you need to eat.
Usually felt in the gut (a physical sensation).

Situational Hunger (and/or cravings)

Oftentimes comes on quickly.
Hunger driven by emotions, boredom or some type of trigger.
Specific foods or categories (salty, sweet, crunchy, comfort food) are often the “go-to” foods.
Usually not a physical sensation and is felt more in the mouth.

Tips To Let Hunger Guide You

Start to notice and name when you feel when you eat. Are you truly hungry?
Are there any sensations or signs you experience each time you feel hunger? What are they? Do you notice any patterns?
When you feel hunger, stop and slow down — ask yourself if you feel like you’re truly hungry.
How long has it been since your last meal? Keeping track of when you get hungry in relation to your last meal can help guide you.

APPETITE AWARENESS
It can be a kind of tough to tune into hunger and fullness at first. If you’re unsure of how to gauge it or want a refresher, below is a helpful timeline. We also use a 1-10 hunger scale to help tune into appetite awareness.

Hunger Scale

1 = not hungry at all, 10 = starving

Just Before Eating: Are you physically hungry? Pause and check in. Look for signals like a rumbling stomach, lightheadedness, irritability, etc. You want to be around a 7 out of 10 on the hunger scale.

Immediately After Eating: Shoot for about a 2 or 3 out of 10 on the hunger scale. Pause for 15-20 minutes before you eat more. This will give your brain time to catch up. You want to feel satisfied, not stuffed.

One Hour After Finishing: You should still feel physically satisfied with no desire to eat another meal.

Two Hours After Finishing: You may start to feel a little hungry, like you could eat something, but the feeling isn’t overwhelming.

Three - Four Hours After Finishing: Check in. You may be getting a bit hungry, perhaps a 4 to 6 out of 10. If you’re around a 7, eat. Not really hungry yet? That’s OK. Follow your body cues.

Four Or More Hours After Finishing: You’re probably quite hungry, like nothing is getting between you and the kitchen. If you’re around a 7 or higher, eat. Not really hungry yet? That’s OK. Keep checking in with your body. You may find you need to act fast once your body decides to be hungry — so be prepared with a healthy and quick option, just in case.

Scope out the menu before going to get an idea of the best choice for you.

Ask for salad dressings, sauces and condiments on the side.

When possible, ask for olive oil and lemon juice or vinegar over pre-made salad dressings.

Choose options that contain lots of colors - colorful foods contain vitamins, minerals, antioxidants, phytonutrients, fiber and so much more.

Begin with protein and veggies first before moving onto any starchy items in your meal.

Choose no calorie or low calorie beverages over sugary drinks, high calorie coffee drinks or alcohol.

Special Nutrition Needs: Your best bet for special nutrition needs is to educate yourself on your unique nutritional requirements. When ordering out, ask questions if you’re in doubt. If you aren’t sure of a food item or an ingredient, do some investigative work to see if it fits with your needs. Ask your server when necessary. Don’t be shy! This is your body and your health.

Gluten Free - Keep an eye on things like grains, pasta, bread, sauces, condiments, processed meats, soups, croutons, meat substitutes, soy sauce, flour tortillas and more.

Dairy Free - Items on a menu that include dairy might include the obvious items like cheeses, milk and salad dressings. Other items to consider with dairy are sauces, soups, desserts and how an item is cooked (butter).

Whole Food Nutrition - If you’re eating a whole food based diet, it can be helpful to stick to the basics like protein, fruit, vegetables, starchy vegetables like potatoes, fats such as oils, butter and nuts. If a food has an ingredient list, it most likely isn’t considered a whole food.

Vegetarian - Hidden ingredients like dairy, animal fats, condiments such as bacon, soup stocks, sauces and dressings might need a second look or a conversation with your server.

THE GOAL IS TO TASTE YOUR FOOD, IDENTIFY MINDLESS EATING HABITS, LEARN YOUR BODY’S HUNGER AND FULLNESS CUES, AND TUNE INTO WHAT ALLOWS YOU TO FEEL AND FUNCTION YOUR BEST.

Am I sitting so that I can focus on my meal and tune into my body?

Is my eating speed fast or slow?

Am I tasting the food I’m eating and chewing each bite completely?

Am I tuning into my hunger and fullness?

Am I multi-tasking or truly focused on my meal?

Am I really hungry or am I bored, stressed, tired, or anxious?

Engage your senses. Notice colors, smells, sounds, textures, and flavors.

Choose colorful foods that contribute to overall health.

Prioritize protein. Start with protein first and then move on to vegetables and fruit followed by any starches.

Appreciate your food. Give thanks and gratitude.

Eat to 80% Full - This means stopping just before true fullness to avoid overeating and to allow for brain/gut connection messaging.

Rotate nutrients. Rotating nutrients means diversity in your diet and an opportunity for your body to get all of the macronutrients and micronutrients it needs.

AVAILABLE AT YOUR RETREAT

Health Coaching
Foundation Session - $100

Personal Training
60 minutes - $85
30 minutes - $50

Assisted Stretching
30 minutes - $50

OFFERED ONLINE

Health Coaching - Learn More

Custom Exercise Programs - Learn More

Health Assessment with Dr. Stefania Tiveron, ND - Book Now

THORNE SUPPLEMENTS

Vita Vie Wellness Collection - See All Supplements

Basic Nutrients (multivitamin) - Learn More

Collagen Plus - Learn More

Daily Greens Plus - Learn More

Catalyte (Electrolytes) - Learn More

Whey Protein - Learn More

Reflection Questions to Consider During Your Retreat and Beyond

1. Did I prioritize my physical health today by engaging in regular exercise and eating nutritious meals?

2. How did I manage stress today? Did I practice relaxation techniques or mindfulness to promote mental well-being?

3. Did I get enough quality sleep last night, and how did it impact my energy levels and mood today?

4. What did I do today to nurture my emotional health and maintain a positive outlook?

5. Did I take breaks throughout the day to rest and recharge, both mentally and physically?

6. How did I cope with challenges or setbacks that arose during the day?

7. Did I make time for activities that bring me joy and fulfillment, such as hobbies or spending time with loved ones?

8. Did I practice gratitude today, focusing on the things I'm thankful for and appreciating the positives in my life?

9. Did I set boundaries to protect my well-being and avoid overcommitting myself?

10. How did I prioritize self-care today, whether through pampering routines, relaxation, or self-reflection?

11. Did I make conscious choices to limit unhealthy habits, such as excessive screen time or consuming too much caffeine or alcohol?

12. How did I connect with others today, fostering meaningful relationships and social support networks?

13. Did I take steps to address any lingering health concerns or prioritize preventive care?

14. How did I manage my time and productivity today, balancing work, personal responsibilities, and leisure activities?

15. Did I practice compassion and kindness towards myself and others, even in challenging situations?

16. Did I spend time outdoors today, soaking in nature's benefits and getting fresh air and sunlight?

17. How did I challenge myself to learn and grow, whether intellectually, emotionally, or spiritually?

18. Did I express my thoughts and feelings openly and honestly, fostering communication and healthy relationships?

19. How did I cultivate a sense of purpose and meaning in my actions and interactions today?

20. What can I do differently tomorrow to prioritize my health and wellness and enhance my overall well-being?

Places To Vacation

Eleuthra - Bahamas

Abaco - Bahamas

Tortola (BVI)
Long Bay Beach Resort - Click Here

Restaurants

Rosewater (2nd Ave - Rooftop of The Ray

Hampton Social

Tennis Training
Treadmill 5 min warm up

Circuit 1 - repeat 3x
3 Shuffle w/Reach (3 lb med ball) - 30 sec each side
Fast Feet - 30 sec
Forward/Backward Lunge w/Bicep Curl
Treadmill - side shuffle 30 sec each side
Treadmill - 1 minute climb at 3.5mph + 5 incline

Circuit 2 - repeat 3x
Medicine ball throw - 30 sec
Prisoner squat - 30 sec (hands behind head/elbows out)
Medicine ball slam - 30 sec
Cable walk out with core twist (3 steps/twist) - 30 sec
See saw chest press - 30 sec
See saw row with squat - 30 sec

20 Minute Treadmill Workout
2 Min Warm Up (level 4)
1 Min (level 5)
1 Min (level 6)
1 Min (level 7)
1 Min (level 8)
*repeat 4 min interval 4x
2 Min Cool Down (level 4)

Full Body Strength
2-3 sets, 12 reps each or 30 seconds
Link: https://vimeo.com/944285296?share=copy

Resistance Band
2-3 sets, instructions in the video description
Link: https://vimeo.com/945316929/f1ab90a889?share=copy

Core
2-3 sets, instructions in video description
Link: https://vimeo.com/945332537/2f24f5b6c7?share=copy

Balance
1-3 sets, 30 seconds of each
Link: https://vimeo.com/945314063/c94de3009b?share=copy