Stay-cation Retreat Series, Part 7


How often do you make time for yourself? Whether it’s to take a walk, prepare your food, read a book, sit and meditate… a little ‘me’ time is needed for all and it could be for just a few minutes a day.


Taking time for yourself takes planning. It requires you to remove yourself from all other distractions. For example, take yourself to a special place you love or stay home and close the door to be alone.

This sounds so simple, but for some of us, it may be challenging especially with work, kids, and daily responsibilities. This is why a mini home vacation, aka ‘stay-cation’, may be the perfect solution to fuel your spirits and reserve a moment in time to dedicate for you each day.

Before we discuss the importance of some alone time, let’s review what the ‘Stay-cation Series’ is all about…


The Stay-cation Retreat Series is a progressive blog series that builds upon the previous workouts by incorporating the circuits together. There are 7 different total body routines in the series. The final challenge (workout #8) will combine all the Stay-cation workouts together for one monstrous circuit!

The goal of the Stay-cation Retreat Series is to get your body moving with refreshing Total Gym routines and revitalize your mind by adding simple changes to your workout environment.

This is the seventh workout in the series, so be sure to check out the previous blogs and workout videos to start the series from the beginning.


It is not selfish to invest time into yourself.  It’s actually needed and is beneficial for a better quality of health.  ‘Me time’ doesn’t have to be a whole day spent getting pampered at the spa.  If you only have a few minutes in the middle of the day, it’s better than nothing.  Prioritize time to relax, recharge, and realign your goals to stay on track.

Here’s a few fun and fast ideas to help you make the most of your alone time:UNPLUG

Ditch all electronics, social media, email, texts, and calls for a set amount of time.  Instead, read, take a walk, or gaze outside and wander in thought.  Mornings are best to squeeze this one in!



Explore your creative talents by doing something special for fun such as cooking a new meal, writing, drawling, or try a new movement skill. This could result in a completely new hobby. The point is, that it’s a mindless task that is meant to be fun. So, don’t over think, just enjoy the time spent in the act of being creative.


Did you ever take yourself on a date? If not, you should!  It’s actually really nice to have the leisure time to indulge in a meal alone. Whether you go to a sit-down restaurant or to your favorite cafe, it’s time well spent with yourself to relax, people watch, get lost in thought, and of course enjoy your meal.


If you are one who dreams of a nap, this may be your get-a-way moment of luxury!  But do it right by getting into your bed, under your comfy covers, and really rest your mind and body.  It will beat a couch nap and prevent waking with a kink in your neck!


How often do you really get to have a proper chat with a friend on the other end of the line? Today, most people opt for a quick text message and call it communication… but typically texting gets lost in translation. Maintaining positive relationships are good for the soul and your social life. So, make time to catch up with a friend. Hearing their voice can uplift your spirits.


Hanging out and spending time with a friend is a rejuvenating treat within itself.  Arrange time to take a walk, do a class, shop, or take a coffee break.  A little silly fun time with a friend will break up the day, give you a little laugh, and will foster your friendship as well!


Journaling is something I highly recommend doing often. It allows you to write down your feelings, stresses, ideas, dreams- really whatever you want to release from your mind.  It’s a therapeutic way to organize your thoughts and feelings. Plus, it can help guide you to accomplishing something great.


Do you know these lyrics from one of En Vogue’s famous songs, “Free your mind… and the rest will follow”? This couldn’t be truer. If your mind is clear, you will be able to think better, accomplish more, and handle situations in life better. Try to meditate, play music, dance freely- do whatever works for you! It’s the positive state of mind you must have that allows the rest of your life to unfold.


We all deserve a treat or something that makes us feels special. Whether you indulge in a savory snack, a special sweat session, a spa day, or just those alone moments we call “me time”, treat yourself and don’t feel guilty. You are special and deserve to celebrate your life each day.

Hopefully you have learned that you have the power to ignite your mind, body, and environment around you by engaging in your own ‘retreat mode’ from home. It’s a perfect way to feel rejuvenated without leaving your home!



Today’s Stay-cation workout flows smoothly between a yoga strength exercise, followed by a static yoga pose held for 3 breaths all on your Total Gym equipment. Learn the sequence to experience a nice muscular challenge and movement flow.

Accessories: none

Directions :

  • Warm-up: flow through the poses for 3 rounds on each side to warm up the body. Then move into the strength flow workout.
  • Strength & Core flow: Perform 10 reps of each strength exercise, then hold the following pose for 3 breaths before changing sides. Then move on to the next circuit.
  • REPEAT 2-3 cycles.

NOTE: I advise printing or writing out the workout so you can easily reference them to keep the circuit moving at a continual pace.


Up dog / down dog, chair

Warrior I, plank, down dog – alternate sides


Low-Medium Incline

STRENGTH: Warrior 2 extensions

POSE: Revolving warrior 2


STRENGTH: Crescent lunge

POSE: Decline plank hold


STRENGTH: Goddess plié

POSE: Triangle pose


STRENGTH: Cobra extensions

POSE: Bow pose


STRENGTH: Boat pose roll up

POSE: Bridge or wheel


Check out the video to see how these exercises are performed.


Enjoy flowing through different ranges of motion in today’s Yoga Strength & Core workout.  Take the time to dedicate a moment of your day for your special “me time”.

Stayed turned for the final blog and workout of the Stay-cation Series.  Workout #8 will combine all the routines you’ve previously learned into one big circuit!

Revive with a vibe,


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

Leave a Reply