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Monday 7am - 12pm Tuesday 7am - 11am 3pm - 7:30pm Wednesday 4pm - 7pm Thursday 8am - 1pm 3pm - 8pm Friday 4pm - 8pm Saturday 8am - 2pm Sunday 10:30am - 2pm

Zen and Vitality with Zoa

Home
United States
La Plata, MD
Zen and Vitality with Zoa

Natural lifestyle-based alternatives to medication/surgery so you look good & feel better not older!

02/25/2026

🎤 Season 5 of the Sustain Your Vitality Podcast continues!
Alison K and I return for a 3rd conversation about all the reasons people say no initially to retreats. They might use money or time as an excuse to say no, but what are they REALLY saying on the inside - and how does a good retreat leader guide them past their personal roadblocks.

➡️ Alison Katschkowsky is a veteran swimmer and lifelong fitness enthusiast—first as a competitive swimmer and then a bodybuilding career before beginning her business. An established fitness expert and coach for 30+ years, in the health, fitness and coaching industry—she’s helped thousands of people and groups achieve fitness and longevity goals.

Alison owns CU Fitness/The Alison K Agency---a health and fitness ‘hybrid’ business—where she now serves more business owners, leaders, and influencers in the health, fitness, wellness and service based spaces to help them innovate and grow their businesses using the online space in combination with in person offerings. Retreat experiences are one of the biggest offerings in her company. Tune in for her podcasts ‘The Ultimate Journey of Self Care’ and ‘Creating the Worlds Best Client Experience’ across most platforms.

➡️ If you are looking to create change in your life - or are pondering joining me for either ☀️Luminous☀️ this March in Santa Fe or 🔥Goddess Radiance🔥 in Greece this October - this episode is for you!
🎤 Listen: https://sustain-your-vitality.captivate.fm/listen

02/24/2026

👉🏻 You walk past the scale at the gym.
👉🏻 You get on the scale at the doctor because you can close your eyes and not see the number.
👉🏻 But you know your clothes fit differently than a year ago and you are not feeling more muscular - yet. Damn menopause.

You’ve seen that older women get rounder and softer but you were hoping you had more time before it happened to you.

❓You just need to eat a bit less right?
❓Or maybe add in one more high intensity class at the gym?
❓What if you just look longingly at the dessert you made for your family gathering?

No, these are not good solutions. Weight is complicated and requires a holistic approach.

⭐️ Sleep quality and weight are intimately tied together.
⭐️ Blood sugar regulation plays its part - after all insulin’s job is to lay on fat to keep you alive during a famine.
⭐️ Weight is not as simple as calories in - calories out like you learned in elementary school.
⭐️ Stress puts it all in the blender and screws everything up.

Join me for an Intentional Vitality Retreat and together we can look at all the pieces and figure out a new way of assembling your personal health puzzle so the picture is more to your liking. We will add in the missing pieces and toss out the ones that no longer fit you.

❌ No cookie cutter solutions here. This is precision wellness gifted to you by a physicist, functional wellness expert, and nurturing mom-figure - since you have been focusing on everyone else but you for way too long.

🔥 Join us in Santa Fe this March and come home with a new view of yourself, a greater understanding of what has been holding you back, and a personalized action plan.

4 spots left
☀️ Luminous: Radiant from the Inside Out ☀️
March 16-20, 2026
Santa Fe, NM. USA

https://intentional-vitality.com/santa-fe-march-2026/

DM me the word WEIGHT for info on March’s Luminous Retreat

02/22/2026

🎤 Season 5 of the Sustain Your Vitality Podcast continues!
Sausha Davis and I return for a 3rd conversation about why your overall wellbeing is often what is holding you back from getting that promotion, making that sale, finding love, and showing up in the world as the goddess you truly are. Both Sausha and I address exactly this in our retreats - whether the retreat is about business, leadership, or wellness.

➡️ As a mom and multi-business owner, Sausha knows firsthand the demands of building a legacy while raising a family. Her mission is simple: to help women create wealth and freedom without losing themselves in the process.

➡️ If you are looking to create change in your life - or are pondering joining me for either ☀️Luminous☀️ this March in Santa Fe or 🔥Goddess Radiance🔥 in Greece this October - this episode is for you!
🎤 Listen: https://sustain-your-vitality.captivate.fm/listen

02/20/2026

➡️ 1.2.3.4… How many damn sheep will it take to put me to sleep?
➡️ 2:23 am on the clock - again. Why do I always seem to wake up around 2 am?
➡️ It’s normal to get up and p*e twice a night post menopause right?

Oh my. This is not good. Life does not have to be this way.

❤️ You deserve to get plenty of quality sleep for both your brain and your body. Sleep is crucial to your overall wellbeing and to your ability to stay mentally sharp and physically healthy.

❓What’s that? Your doctor told you this was all normal and there was nothing he or she could do about it? Your doctor is both wrong and right.
❌ Many women around you might be experiencing the same things - but it is not biologically normal.

There is little your traditional western medicine doctor can do for you - this is about quality of life not staying alive after a gunshot wound, car crash, or broken bone.

💡 Sleep is however one of the basic tenants of Ayurveda - the science of longevity.

I use sleep as a metric for how well your lifestyle is working for you.

⚡️ When we work together improve your sleep, we use all the tools needed to address your sleep needs holistically and through lifestyle.
⚡️ We break your lifestyle down and examine each one - deciding whether that piece needs reshaped or replaced.
⚡️ We do this in community with other women who share your struggles and concerns.
⚡️ Together at an Intentional Vitality Retreat, we generate the personalized wellness lifestyle template that you take home and use to keep you on track until the changes become automatic and easy.

❌ No sleep studies - you know your sleep is crap already. No meds - they only cover up the reason your sleep is poor. Just logic, love, and solutions you can realistically follow.

☀️ Luminous: Radiant from the Inside Out ☀️
March 16-20, 2026
Santa Fe, NM. USA

https://intentional-vitality.com/santa-fe-march-2026/

DM me the word SLEEP for info on March’s Luminous Retreat

02/18/2026

🎤 Season 5 of the Sustain Your Vitality Podcast continues!
Alison K and I talk about why retreats are NOT vacations - and you shouldn’t think of them that way. You should expect more than just a fun time. You should expect to come home a changed woman!

➡️ Alison Katschkowsky is a veteran swimmer and lifelong fitness enthusiast—first as a competitive swimmer and then a bodybuilding career before beginning her business. An established fitness expert and coach for 30+ years, in the health, fitness and coaching industry—she’s helped thousands of people and groups achieve fitness and longevity goals.

Alison owns CU Fitness/The Alison K Agency---a health and fitness ‘hybrid’ business—where she now serves more business owners, leaders, and influencers in the health, fitness, wellness and service based spaces to help them innovate and grow their businesses using the online space in combination with in person offerings. Retreat experiences are one of the biggest offerings in her company. Tune in for her podcasts ‘The Ultimate Journey of Self Care’ and ‘Creating the Worlds Best Client Experience’ across most platforms.

➡️ If you are looking to create change in your life - or are pondering joining me for either ☀️Luminous☀️ this March in Santa Fe or 🔥Goddess Radiance🔥 in Greece this October - this episode is for you!
🎤 Listen: https://sustain-your-vitality.captivate.fm/listen

02/17/2026

You are the point person for your family, your team, and your community.

You are the detail person everyone turns to.

→ And you health and sleep are suffering for it.

When you join me for an Intentional Vitality Retreat, you get to give all that up.

⭐️ I plan the details. You just get to follow along.
⭐️ I handle the problem solving - both travel and your health issues.
⭐️ I guide you through your transformation - walking beside you the entire way.
⭐️ I nudge you when you get stuck.
⭐️ I open doors to new information and new approaches. YAY!!!
⭐️ I help you filter and ditch the things that aren’t working.
⭐️ I look at all your systems at once - taking a holistic approach to lifestyle optimization.
⭐️ I help you experiment to find what works and what doesn’t.

→ 5 days on Retreat to slow down and focus on You and Only You

☀️ Luminous: Radiant from the Inside Out ☀️
March 16-20, 2026
Santa Fe, NM. USA

https://intentional-vitality.com/santa-fe-march-2026/

DM me the word AMAZING for info on March’s Luminous Retreat

02/15/2026

🎤 Season 5 of the Sustain Your Vitality Podcast continues!

Sausha Davis and I chitchat about the human connection created by attending a retreat and its impact on your ability to return home and do the things you want to do! The bonds built because of a retreat are unlike those created from taking a class together, listening to a group zoom conversation, or attending a co-working session.

➡️ As a mom and multi-business owner, Sausha knows firsthand the demands of building a legacy while raising a family. Her mission is simple: to help women create wealth and freedom without losing themselves in the process.

➡️ If you are looking to create change in your life - or are pondering joining me for either ☀️Luminous☀️ this March in Santa Fe or 🔥Goddess Radiance🔥 in Greece this October - this episode is for you!
🎤 Listen: https://sustain-your-vitality.captivate.fm/listen

02/14/2026

Perimenopause brings so many changes it can be hard to stay on track with your lifestyle.

😕 Unreliable sleep.
😕 Anxiety this afternoon - but not this morning.
😕 Temper with a short fuse - again.
😕 Tight fitting pants - not in an “enjoy the view” kind of way

You are in the thick of a full body systems breakdown - one little piece at a time.

→ It does not have to be this way - but you need more than the flood of information that chatGPT throws at you.

💡You need someone to sit with you and help you filter through the options so you can cherry pick what will work for you.

💡You need a physicist with a nurturing touch, a strong bu****it detector, and the ability to keep you moving forward in ways that align with your own internal compass.

→ 5 days to re-master your lifestyle to thrive through perimenopause and beyond

☀️ Luminous: Radiant from the Inside Out ☀️
March 16-20, 2026
Santa Fe, NM. USA

https://intentional-vitality.com/santa-fe-march-2026/

DM me the word COMPASS to join us in Santa Fe for the Luminous Retreat

02/13/2026

🔥 Juicy 🔥 Racy 🔥 Hot and bothered

I have your attention now!!
❓When was the last time you felt all those? Hopefully yesterday or this morning. No? Houston we have a problem.

☀️Energy is life. In Ayurveda, S*x is one of the 3 basics along with food and sleep.

We are not talking about procreation although that is of course related. We are talking about vital energy that you use to make beautiful, wonderful things happen in the world.

→ Want to build a business? S*xual energy fuels your business growth.
→ Want to improve your relationships - intimate and business?
→ Want to ramp up your creativity? Creativity is all S*xual energy.

🔥S*xual energy keeps you WANTING to be alive!

It’s not just about intimacy - its your zest for everything life has to offer. When you have it, sexual energy is your creative force, grows glowing skin, powers bold business, and makes the world go ‘round.

❓So — how do you do get some…back? ;-)

Thats’s what my intimate group of women will be working on at Luminous.
⭐️ Holistically ⭐️ Naturally ⭐️ Easily ⭐️ Logically ⭐️

4 spots left
☀️ Luminous: Radiant from the Inside Out ☀️
March 16-20, 2026
Santa Fe, NM. USA

https://intentional-vitality.com/santa-fe-march-2026/

DM me the word SXLIFE to join us in Santa Fe for the Luminous Retreat

02/11/2026

🎤 Season 5 of the Sustain Your Vitality Podcast continues!
Marina George and I talk about discuss what a Travel Coach does and how we both use our Travel Coach knowledge to facilitate the impact our retreats have - and travel in general!

Travel Coaching is about mindset and using travel to create the change you are seeking in life and wellbeing.

➡️ Marina is a Transformational Travel Coach supporting women at pivotal moments in their lives by using intentional travel as a tool for reflection, clarity, and renewal. Through coaching, solo travel experiences, and immersive retreats, she helps women gain insight, reconnect with themselves, and move forward with confidence, purpose, and freedom.

➡️ If you are looking to create change in your life - or are pondering joining me for either ☀️Luminous☀️ this March in Santa Fe or 🔥Goddess Radiance🔥 in Greece this October - this episode is for you!

🎤 Listen: https://sustain-your-vitality.captivate.fm/listen

02/10/2026

The hardest thing about making lifestyle changes? Sticking with it.

➡️ Too much too fast => overwhelm and you stop
➡️ Not enough to see progress => frustration and you give up

Amy found her perfect lifestyle recipe at my last Intentional Vitality Retreat.

➡️ She needed a map with little steps. To feel accomplished - not overwhelmed.
➡️ She needed accountability and support after she returned home — so she could follow her map.

She got just what she needed - and you will too!

❤️ 5 days to re-master your lifestyle to support your optimal health

☀️ Luminous: Radiant from the Inside Out ☀️
March 16-20, 2026
Santa Fe, NM. USA

https://intentional-vitality.com/santa-fe-march-2026/

DM me the word MAP for info about the March retreat in Santa Fe

02/09/2026

Last night: Dinner with your friends was a hoot! An hour later your belly was telling you a different story.

Today: Your grocery list has shrunk … its just the same foods over and over. The ones that don’t make you feel bloated, gassy, irritable, or wishing you had not eaten.

🌪️ Plot Twist! Damn but that recipe worked fine last time – Why does your body hate it now?!
⚡️News Flash: Digestion does not exist in isolation in the body. It’s just one part of a complex system.

Digestion is one of the 7 Fundamentals of Functional Wellness - a framework that I use with most of my clients during their quest to feel better not older.

→ Want to say bye-bye to brain fog? Optimize your digestion.
→ Want that bone scan to give you an A+? Optimize your digestion.

Sometimes you even have digestion issues but don’t even know it - because you have lived with it so long that suboptimal has become your “normal”.

❌ Don’t just throw probiotics at your body.
❌ Don’t just limit your food choices even more.

Let’s work on system integration. I use a holistic approach that includes your nervous system, the tension/strength of your abdominal and breathing muscles, your gut/oral microbiomes, your chronic stress load, and yeah some diet work too.

❓Ready to eat without fear again? To bring back the foods you love with no regrets? To solve your digestive mystery once and for all?
🔥 Stop tolerating your underperforming gut. Start optimizing your system.

☀️ Luminous: Radiant from the Inside Out ☀️
March 16-20, 2026
Santa Fe, NM. USA

https://intentional-vitality.com/santa-fe-march-2026/

DM me the word DIGESTION for info about the March retreat in Santa Fe

Address

6620 Crain Highway, Suite 202
La Plata, MD
20646

Opening Hours

Monday	7am - 12pm
Tuesday	7am - 11am
	3pm - 7:30pm
Wednesday	4pm - 7pm
Thursday	8am - 1pm
	3pm - 8pm
Friday	4pm - 8pm
Saturday	8am - 2pm
Sunday	10:30am - 2pm

Telephone

+13013923723

Website

http://zenandvitality.com/

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At Zen and Vitality ...

you will find a wellness center dedicated to helping clients create and maintain their own vitality of life and a zen state of being. We offer a wide range of movement classes, educational experiences, one on one support for hard to reach goals, along with healing and wellness modalities not previously available locally. Our services strengthen the physical body, calm the mind, detoxify the body and mind, reduce the stress load that a busy life creates, and bring joy to our clients lives in small ways.