On a recent trip to Kauai, I learned three things about myself.

1. I don’t do well being totally alone with my thoughts.
2. Even when I think I’m packing light, I’m overpacked.
3. I have been working out wrong for my entire life.

OK, that last one might be a bit of an exaggeration, but it turns out that I haven’t been working out efficiently for my body’s unique physiology. It’s not that I’ve been doing anything bad—I just haven’t had the accurate information about myself to work with when I hit the gym.

I discovered this fact one afternoon at 1 Hotel Hanalei Bay, after completing a series of diagnostic tests (more on those later) that measured my body composition and my VO2 Max, essentially, how effectively my body uses oxygen during physical exertion. Like many women, especially those coming of age in the early 2000s, I’d been ingrained with the idea that the optimal way to burn calories—aka lose weight—was to work out as hard and long as possible, and had spent years maxing myself out on the treadmill and in various workout classes. For my goals, the results were mixed. And, while pushing myself physically can help increase my speed and endurance, it wasn’t putting me in my target heart rate zone for caloric burn.

“It’s not about getting into the gym and going all out as hard as you can,” my trainer, Bruno Silva, said to me as I crab-walked the length of the gym with a gray resistance band looped around my calves. “It’s about learning what works best for your body.”

Silva is a personal trainer and instructor at Anatomy, the resort’s 10,000-square-foot gym, which blows almost every hotel fitness center I’ve ever used out of the water. He studied kinesiology and exercise science at Brigham Young University–Hawaii and has a personal passion for the intersections of technology, science, and fitness. It’s the type of approach woven through much of the programming at the hotel: a careful attention to details such as food ingredients and sourcing, and the blending of traditional Hawaiian wellness knowledge with targeted, high-tech therapies focused on restoration, relaxation, and longevity.

Perched on Kauai’s North Shore, 1 Hotel Hanalei Bay boasts views of the bay from each of its pools.

Photo by Mikkel Vang

“We recently launched a series of wellness retreats,” says Amy Marzec, the Bamford Wellness Spa manager. “A lot of people are looking for something more than a traditional vacation. They’re coming to better themselves in some way, whether that’s through the spa or fitness, and these packages allow guests to customize their experience.”

Each of the four retreats is named, in Hawaiian, after one of the elements—water, earth, fire, and air—and focuses on a different aspect of self-betterment. The Wai (water) package is spa-forward, the Honua (earth) is a good choice for those who love outdoor activities, and the Ahi (fire) is recommended if you have specific goals, such as wanting to lose that final 10 pounds or upping your cardio endurance. The Makani (air) package is a build-your-own style option that offers the most flexibility.

Before touching down in Kauai, guests have a Zoom call with their assigned trainer to review what they’re looking to achieve during their time at the resort, discuss any goals or milestones they’re pursuing, and pick any experiences (on or off property) they’re interested in. For me, relaxation was key (I’m bad at slowing down), but I was also keen to learn more about my body and what I could do to best build consistency and maximize the time I spent working out (I am not someone who wants to spend hours every day in the gym). I opted for the Wai package with body diagnostics—VO2 Max and resting metabolic rate testing, as well as a DEXA body scan—thrown in for good measure.

Choose your own adventure. The hotel offers fresh, locally focused food options (left); touchless therapies include the sensory-free ocean float tank.

Photos by Mikkel Vang

The 1 hotel hanalei bay opened three years ago on Kauai’s North Shore, occupying the site of the former St. Regis Princeville Resort, which was a hulking white eyesore that felt at odds with the lush, forested hills surrounding the bay. The new building takes advantage of its position, cascading down the hillside much like its predecessor, but a new biophilic design approach rooted in harmony with nature makes the hotel feel at one with its surroundings. The open-air resort centers the environment, integrating striking views, regional materials (basalt, reclaimed wood, island flora), and pieces from local artists with textured elements including jute rugs and lime-washed walls. The result is the aesthetic equivalent of taking a deep breath: a calming backdrop against which to frame your vacation.

My trainer helped develop a personalized workout plan that takes into account my chronically sore left shoulder, the fact that I get bored easily in the gym, and my desire to add resistance training without bulking up.

As soon as I arrived, I dropped my luggage in my room, which had jaw-dropping views from both the main area and the bathroom, then headed to my first wellness session: the Somadome meditation pod. One of a suite of the spa’s touchless treatments—including hyperbaric oxygen therapy, contrast therapy (infrared sauna/cold plunge), cryotherapy, and ocean float sensory deprivation—it consisted of a 20-minute session in a space-age-looking pod reminiscent of a giant clam crossed with a midcentury modern lounge chair. The experience combines light, magnetic resonance, and binaural beats to promote stress relief and balance. I opted for the guided meditation, popped on a pair of headphones, and was led on a soothing journey across a desert, through a jungle, and into a cooling pool of water. I’ve never been able to get into a good headspace for meditation, but I enjoyed the dedicated pod, and the session felt like setting an intention for the rest of my trip.

The second touchless therapy I tried—the one that taught me I don’t like being totally alone with my thoughts—was the Ocean Float experience, where I floated in a magnesium-rich solution that supposedly mimics the sensation of zero gravity. The sensory-free environment (no light, no noise) allows you to disconnect and relax your muscles and mind, but if I’m honest, 20 minutes into my 30-minute session, my brain was pinballing like crazy, and I was ready to be done.

My favorite experience, aside from reading in the sun by the most gorgeous adults-only infinity pool overlooking Hanalei Bay, was the personal fitness assessment with Silva. We started with a DEXA scan, which measures bone density, lean muscle mass, and fat mass. That one was easy: step onto a modern looking scale, grab hold of two handles, and let the machine do its job, which takes less than a minute. The second piece, resting metabolic rate testing, required me to sit and breathe into a tube with only my mouth for around 15 minutes, while scrolling on my phone. This measured my resting calorie burn to establish a metabolic baseline. If I thought I was going to get out easy, the VO2 Max test pushed me to my limits—literally. In short, this test measures the maximum amount of oxygen your body can use during exercise; it is considered a good gauge of cardiovascular fitness and aerobic endurance.

To complete the test, Silva had me climb on a workout bike similar to a Peloton. With an electrocardiogram and face mask strapped on, I was instructed to start pedaling at a moderate speed, then increase my revolutions per minute at certain intervals until I could no longer physically continue. My results revealed that my fitness level is excellent (cardio has always been my thing), and my target heart rate for burning the most calories is lower than I thought. Armed with this information, my trainer helped develop a personalized workout plan that takes into account my chronically sore left shoulder, the fact that I get bored easily in the gym, and my desire to add resistance training without bulking up.

At the Bamford Wellness Spa, the Intuitive Herbal Ritual integrates the noni leaf, known for its pain relief and anti-inflammatory properties, into a massage.

Photo by Mikkel Vang

This level of care and tailoring applies to every wellness package, and guests get daily check-ins with their coach. Additional available activities include IV therapies (I opted out of this one as I am very needle-phobic), massages infused with locally derived oils and plants, meditation sessions, and private Reformer Pilates classes (my instructor Nilce was incredibly knowledgeable about the history, impact, and benefits of the practice). The hotel also offers its Daylife guest programs, which feature a large menu of weekly activities including educational talks, hikes, yoga, cocktail classes, pickleball, tennis, volunteer opportunities, and more.

And lest I make it sound like you have to spend your time here working out, the wellness packages are completely optional. You can, of course, book a stay at 1 Hotel Hanalei Bay and spend the entire time lying by the pool, enjoying cocktails and sushi at Welina Terrace (definitely catch a sunset here), and playing on the property’s beach. Or go out and about exploring the island. The way people travel is constantly evolving, and the recent increase in wellness-focused travelers aligns with the hotel’s nature first mission and dedication to helping people better themselves and the planet. With Kauai’s evershifting blue waters and the rugged coastline as your background, a stay at 1 Hotel Hanalei Bay will leave you relaxed, inspired, and renewed—and maybe with a little bit more knowledge about yourself—no matter how you choose to spend your time in paradise.