kickstart
Welcome to 1ON1 Fitness Residential Boot Camp, where you will live with your trainers and where our motto is eat, sleep train and repeat! Our goal here is to teach you to live a holistic fitness lifestyle of eating healthy, training with the right form, and rejuvenating your lives.
The three programs at 1ON1 are the 2-3-4 weeks package. Please find the details for each below.
A 2-weeks package is a Kick Start or Refresher program. This program is for students who have trained in the past but have now taken a break due to work or other circumstances and would like to get back, and kick start their fitness from where they left off. This two week option is best for those who have a certain fitness background, and do not have to spend time understanding form, stance, breathing, heart rate and other nuances. We strongly recommend that beginners take the 4-weeks package, which will allow for more time to develop a fitness lifestyle and take it with you. To discuss more about which program would be more appropriate for you, feel free to call us.
The 4-weeks package is a Lifestyle Change program. If you are looking for a change in your lifestyle, this program will help you identify the root cause of your weight gain/loss and understand your body’s weaknesses, allergies, injuries and others. With 4 weeks in hand, we can spend quality time on studying your lifestyle and the changes you need to bring within your life to see a sustainable improvement in your fitness level. With enough time to build a strong foundation, you will leave the 4-week program feeling confident to take this lifestyle back with you.
The 3 week program is a rare course it only happens twice /thrice a year. It is for students who are pressed for time. But as trainers we recommend a 4 week program to really see some lasting change in your lifestyle.
Program Component | No. of Sessions | Duration per session |
---|---|---|
Accommodation | You stay with your trainers in house | |
Diet / Food | All meals for all 2 weeks | |
Strength sessions | 5/week | 1 hour /session |
HIIT | 2/week | 30 minutes / session |
Cardio / Fat loss | 5/week | 60-75 minutes / session |
Cardio Low Intensity | 4/week | 30 minutes / session |
Hatha / Yin Yoga | 6/week | 60 minutes per session |
Please note: This is an approximation of the number of sessions, which will be dependent on any injuries, altitude sickness, or other factors. We do not schedule training sessions on the day of check in or check out.
In the Group training sessions, the group size never exceeds 5 students at one time. Each student will have personal attention and programs are designed for their individual fitness goals. Students will be paired with others of similar fitness levels or will be trained separately, by discretion of the trainers.
1 Week sample schedule at 1ON1 Fitness Retreat
6:45 am-7:45am | 11:30 am | 12:00pm-1:00 pm | 5:00-6:00 pm | |
---|---|---|---|---|
Monday | Cardio/Fat loss sessions | Hatha Yoga | Tell Me Why/ Active Optional Cardio | Strength / TRX Training |
Tuesday | Cardio/Fat loss sessions | Hatha Yoga | Tell Me Why/ Active Optional Cardio | Strength / TRX Training |
Wednesday | Cardio/Fat loss sessions | Strength/HIIT | Low Intensity Cardio | Yin Yoga |
Thursday | Cardio off | Hatha Yoga | Tell Me Why/ Active Optional Cardio | Strength / TRX Training |
Friday | Cardio / Fat loss sessions | Hatha Yoga | Tell Me Why/ Active Optional Cardio | Strength / TRX Training |
Saturday | Cardio / Fat loss sessions | Strength/ HIIT | Low Intensity Cardio | Yin yoga |
Sunday | No training on Sundays, in order for the body to rest and recover. However, the diet remains the same (as shown below). |
The 1ON1 fitness system has been developed over several years of collaborating with pioneers in the field of fitness and dietary science. This system has been fine-tuned through our experience of training hundreds of clients with varying levels of fitness and goals. This program has been carefully curated with a 360 degree perspective that brings together various disciplines in order to achieve perfectly balanced physical and mental fitness. The design of the program is such that you can sustain it through your everyday life.
Once you step into the 1ON1 Fitness House, we request that you approach the program with an open mind, putting aside any and all biases or preferences from previous physical fitness and diet programs / trainers. We respect all bodies of knowledge. However, we request that you allow us to give you the full benefit of our highly scientifically designed training system. This may require you to unlearn so that you can relearn certain techniques or habits. We assure you that if approached with an open mind and willingness to accept, which may at times be quite challenging, we will together successfully achieve the goals that we set out at the start of the camp. By the end of the camp, like the Legend Bruce Lee said, “Absorb what is useful, Discard what is not, Add what is uniquely your own.”
To know more about each of these elements click here: Cardio/Fat loss // HIIT // Yoga // Strength // Trekking
Please note: The table given above is the basic plan of strength training , cardio and yoga. These sessions are individually customised depending on injuries, age and fitness goals. Durations of sessions may vary based on fitness goals (for example, a weight loss goal will require calorie targets to be met). Additionally, we will customise sessions to specifically benefit students training for specific events, such as a marathon or a hike.However, it must be noted that there will be no change in the daily time table/schedule.
We also conduct:
Nutrition classes to teach you the science behind what you are eating, and how nutrition will help you achieve your fitness goals.
Supplement classes to demonstrate why supplements like probiotics/fish oil/protein, etc. are important and how they help your mind and body.
Healthy Cooking classes are held on request.
All food is included except supplements like protein, which are dependent on your fitness goals.
8:00am | 10:30am | 1:15pm | 4:00pm | 6:30pm | |
---|---|---|---|---|---|
Monday | Breakfast | Snack | Lunch | Snack | Dinner |
Tuesday | Breakfast | Snack | Lunch | Snack | Dinner |
Wednesday | Breakfast | Snack | Lunch | Snack | Cheat Meal (Dinner outside organised by us) |
Thursday | IF * | IF* | Lunch | Snack | Dinner |
Friday | Breakfast | Snack | Lunch | Snack | Dinner |
Saturday | Breakfast | Snack | Lunch | Snack | Dinner |
Sunday | IF* | IF* | Lunch | Snack | Dinner |
Please note:
To ensure that you are equipped to continue leading a healthy lifestyle after leaving 1ON1, we share all the recipes for the food we serve, and will organise cooking demonstrations for up to 3 of your favourite dishes. We also teach you how to use My Fitness Pal, an app that helps to track your food and calorie consumption.
Please note: Dinner is included on the day of check in, and breakfast is included on the day of check out. Further to this, special requests due to travel timings can be accommodated.
The price for a 2-weeks package all-inclusive is: Rs. 1,87,000/-
All packages include:
Not Included in the package price:
While planning the budget for your fitness holiday, other than the program fees please account for the following.
Not Included in the package price:
While planning the budget for your fitness holiday, other than the program fees please account for the following.
Accommodation:
The package price includes shared accommodation only. Rooms will be allocated upon arrival based on availability and the male / female ratio of clients.
If you would like a private room, then the following will be the extra charge over and above the package price.
In house:
Private Room with shared bathroom and deck access through a bay window : Rs 2000/day
In house:
Private Suite with private bathroom, and complete private deck door access : Rs 3000/day
Out house:
Private External Accommodation: Lofty Meadows (next door to the fitness house) is Rs 2000/day.
Please feel free to call us for any queries regarding these accommodation options. Thank you.
Health Supplements:
We can only give you the prices of the same as the prices keep changing online. You can buy these from amazon.in / amazon.com / bodyhealth.com These supplements are much cheaper in countries like Dubai, USA, UK, Australia.Details of the recommended brands and benefits of these supplements is given in the checklist link)
For any queries or clarifications, please feel free to call us or fill out an online form.