TAKING YOUR ACTIVE LIFESTYLE TO THE NEXT LEVEL
A yoga / hiking / cycling / sea / sand / sauna / foodie experience
JULY 24 – 28, 2024
“A MAN MAY STAND THERE AND
PUT ALL OF AMERICA BEHIND HIM”
~Henry David Thoreau
The great Outer Beach described by Thoreau in the 1800s is protected within Cape Cod National Seashore. Forty miles of pristine sandy beach, marshes, ponds, and uplands support incredible diverse species. Lighthouses, cultural landscapes, and wild cranberry bogs offer a glimpse the Cape’s past and continuing ways of life. Biking trails, hiking, walking, swimming beaches and more beckon the active.
This retreat is curated with favorites from TUNE Yoga founder, Leslee, who has traveled to the Cape since childhood.
Ah, Cape Cod in the summer…
Late July…
Great weather…
Warm, inviting ocean…
Gorgeous scenery; rich history…
Activity options abound…
Yummy food…
Cool vibe…
Let’s GO!
RETREAT HUB
NOVE Yoga and Wellness, 581 Main Street, West Dennis, MA
SCHEDULE OVERVIEW
- Arrival evening of Weds, July 24
- Official start of retreat: morning of Thursday, July 25
- Full days Thursday, Friday, Saturday
- Half day Sunday, July 28
- Retreat officially ends with lunch Sunday
TENTATIVE FLOW*
- DAY 1: THURSDAY
- 9am to 10:30am: WELCOME! Kick-off coffee/tea, breakfast and opening lecture/clinic with visuals Part 1 of “Form and Function, Maintaining Sustainable Posture and Power in Any Sport or Activity” (Leslee), Three Fins Coffee Roasters, next to NOVE, 581 Main Street, West Dennis, MA
- 10:30am to 1:30pm: Yoga Session 1, NOVE Yoga; posture assessment, spinal reset with focus on safe and effective hip analysis and release
- 1:30 to 2;30pm: gourmet box lunch at NOVE; group gathering/shopping
- 2:30pm to 5pm: options / afternoon of your choosing:
- light, spin cycling** (led by Jitka – year around Cape resident) – gorgeous terrain
- light hiking (led by Terry – year around Cape resident) – gorgeous views and scenery
- spa treatments (treatment recommendations provided prior for advanced booking)
- beach walking/napping/whatever YOU want
- 5pm to 6:30pm: free time (FYI there are nice, clean, new showers at NOVE!)
- 6:30pm: dinner at Ardeo – Great Greek American restaurant, other side of NOVE, 581 Main Street, West Dennis, MA
- 8:00pm: meditation/sound bath at NOVE Yoga
- DAY 2: FRIDAY
- 9:00am – 10:00am: coffee/tea, breakfast AND morning lecture/clinic with visuals Part 2 of “Form and Function, Maintaining Sustainable Posture and Power in Any Sport or Activity” (Leslee) – Three Fins Coffee Roasters
- 10:00am to 12:30pm: a more active morning – options/electives (choose one):
- training ride – intermediate level (15-18+ mph average with a few roller hills) with Jitka
- hike/beach walk (guided; location to be announced) – gorgeous scenery
- free time / spa treatments / sauna
- shopping / sightseeing
- beach / nap / etc
- 12:30pm to 2pm:
- gourmet box lunch provided or grab your own lunch
- shower/free time (there are showers at NOVE)
- 2:30pm to 5:30pm: Yoga Session #2 at NOVE with Leslee – Understanding how the hip hinge, core activation of key muscles especially in the back and shoulders, and moving from our center all combine to be crucial aspects for performance and enjoyment in all activities
- 6:00pm: Dinner location TBD
- DAY 3: SATURDAY
- 8am – 9am: Morning meditation / somatic stretch on the beach
- 9am to 10:00am: coffee/tea and breakfast at the beach
- 10am to 1:30pm: Dynamic warm-up to prep for your morning activity of choice, where we depart from the beach location to your chosen activity:
- guided ride (distance and speed TBD)
- guided hike (moderate, scenic; route TBD)
- free time option on your own (beach? spa? sauna?)
- box lunch and power bars/snacks provided
- 1:30pm to 2:30pm: Shower (at Nove, other) and prep for afternoon yoga
- 2;30pm to 5:30pm: Yoga Session #3 at NOVE with Leslee: Regen/Rejuvenate/Rebalance for the Athletic / Active Lifestyle – the importance of recovery for the entire body, with focus on the overworked psoas hip flexor, a low back reset practice all sitting and laying prone and supine (nice!) and relaxing yogic breath techniques
- 6:00pm: Special gourmet chef dinner and wine tasting at private residence or resort location
- Sunset: Bonfire on the beach with sound bath
- DAY 4: SUNDAY
- 9am to 10:00am: coffee /tea and breakfast, Three Fins Coffee Roasters
- 10:00am to noon: Yoga Session #4: Relax and Renew: Gentle Yoga at NOVE Yoga / mantra writing workshop / goal and intention setting (a Leslee speciality)
- Noon
- get box lunch for your travels and say good-byes (boo hoo)
- if staying – let’s do some more yoga, or go to beach, or something…!
*schedule subject to slight change based on weather, attendee interests, other Cape attractions
**cycling options, ride routes and intensity/terrain will be determined based on registration profiles of attendees; a percentage of attendees required to make specific routes a “go”. Rides will be offered no matter what but guide-led or not, speed, intensity, terrain and route options are variable.
MEN and WOMEN
Open to all adults of any age; we love kids but not for this weekend 😉
ACCOMMODATIONS
Participants book their own hotel/Airbnb, resort stays, camping (we will happily make some suggestions even outside this short list below in the surrounding area close to our headquarter venue of Nove Yoga and Wellness in West Dennis, MA)
- Just a few options below in the surrounding area
- Very close to our venue
- South Yarmouth is approx 5 minutes from Nove, West Dennis
- West Yarmouth is approximately 6 miles, 10-14 minutes, from Nove/West Dennis
- Great accommodations exist in popular towns further from our venue, but be careful of seasonal traffic and congested roads
- HOTELS
- Hampton Inn & Suites, 99 MA-28, West Yarmouth, MA 02673
- Ambassador Inn and Suites, 1314 Main Street, Route 28, South Yarmouth, MA 02664
- The Cove at Yarmouth
- All Seasons Resort, 1199 MA-28, South Yarmouth, MA 02664
- RESORTS
- Pelham House Resort, 14 Sea St, Dennis Port, MA 02639
- Lighthouse Inn, 1 Lighthouse Inn Rd, West Dennis, MA 02670
- The Platinum Pebble, 186 Belmont Rd, West Harwich, MA 02671
- BED & BREAKFAST
- Captain Farris House, 308 Old Main Street, S Yarmouth 02664
- CAMPING
- SUPER COOL/INTERESTING, BUT FURTHER DISTANCE
- AIRBNB
TRAVEL
Participants are responsible for their own travel to the venue and around the Cape. There will definitely be opportunity to share a ride for some on Cape travel…Reach out to Leslee with questions.
EQUIPMENT
- Yoga: all required materials provided including high quality, sanitized mats and needed props. Bring your own if you prefer.
- Cycling: bring your own cycling gear, bike and tubes; bike rental options exist on the Cape; information can be provided (helmet always required on all rides); cyclists should be self-sufficient and able to change a flat tire; a local shop will be on hand to assist with repairs but not transport to get there
- Hiking: bring hiking appropriate boots or shoes (sand hiking as well as dirt/gravel)
- Layers for various temperatures from early morning breezy to evening
- Bug spray (some will also be provided)
- Swim gear, sunscreen, sun hat
ADDITIONAL OPTIONS WE *MAY* EXPLORE
- Spin class at Nove studio
- Chatham shopping
- Provincetown / Truro Winery
- Skaket Beach tidal pools
- Beachcomber seaside grub and music venue
- Other optional plans as retreat nears; suggestions of things to do
INCLUDED IN RETREAT PRICE
- Breakfast – four days (Thursday – Sunday) – healthy, gluten-free options
- Lunch – four days (Thursday – Sunday) – healthy, gluten free options
- Dinner – three nights (Thursday, Friday, Saturday); gourmet, healthy, yummy (always gluten free options)
- Wine tasting (optional) included one dinner
- Snacks, water, coconut water, chocolate!
- Four extended, curated yoga sessions with Leslee
- Clinics / lectures on specific topics (posture, recovery, mantra)
- Three days of planned, active options (cycling, hiking, etc.)
- Welcome packet including retreat manual, practice notes, mantra bookmark, and special gift
NOT INCLUDED IN RETREAT
- Accommodations
- Travel to and from the retreat and within retreat events (though many chances to “buddy up” will exist)
- Alcohol – except one dinner’s wine tasting
- Spa treatments; excursions of your choice that are not part of our activities
INVESTMENT
PRE-REGISTRATION REQUIRED with LIMITED SPACE
- $250 deposit to reserve your spot (non-refundable but transferable to another person OR you can apply it to another TUNE event)
- balance of $700 due by March 1, 2024
- refund of all except deposit given up until May 1, 2024; after May 1, balance can also be applied to another TUNE event or transferred to another person
- Pay in full option of course – $950 all at once
- refund rules same as above
- OPTION TO USE VENMO: @Leslee-Trzcinski
