Lose weight while enjoying the food at Deerfield Spa in Pennsylvania.

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I’d never heard of Lo-Wei (low-weigh, get it?), a unique exercise class that combines yoga, strength training and flexibility. But it stretched my body in ways my mind never thought possible.

But it is only one of almost three dozen fitness classes offered as part of the dawn-to-dusk workout, weight loss and education focus of the Deerfield Health Retreat and Spa in East Stroudsburg, Pa., where my friend Kathy and I recently spent three nights.

This all-inclusive, one-of-a-kind experience is a nearly four-hour drive from downtown Washington, yet it claims to be the closest such destination spa.

The education aspect offered almost as many options as fitness classes. OK, I wasn’t all that interested in the discussion on Pilates as an aid for back pain, or the importance of self-massage. But just the fact that it was offered — along with lectures on sleep deprivation, portion control, top 20 exercise mistakes and many other topics — was impressive.

Fitness classes galore

The first morning’s dilemma? Should I start with a sunrise hike, morning stretch, water aerobics, Pilates, yoga or a circuit class? I followed morning stretch with Butts and Guts — and all I kept thinking was, “Man, am I going to feel this tomorrow!” which right there is a high recommendation for the class. Kathy, a pool enthusiast, started her day with a water aerobics Pilates class.

You’re never far from food at Deerfield — three meals and two snacks included daily — and our first exposure at lunch upon arrival was a tomato Florentine soup filled with veggies. I thought if everything else is this good (and it was), I’m never going home! But more on that later.

Time for more exercise. I’m a novice yoga-ite so admittedly I had some difficulty visualizing the cleansing of my lungs, but I could still appreciate the relaxing — and, oh yes, centering — nature of the exercise as I learned to follow the instructor admonishing me to “enjoy the stretch.”

But I’m a veteran hiker, and beginner, intermediate and advanced hikes are offered, depending on the day. We were forewarned that the Beginner Hike was a stroll in the park compared with the Intermediate, and admittedly the guide took one look at Kathy and me (age 70-plus can be deceiving) and tried to talk us out of it. But our experience on the Appalachian Trail over the years stood us in good stead, and the hike was not only eminently doable but beautiful as well.

And then, of course, it’s time for the “Morning Boost” snack because, after all, it’s been at least two hours since we last ate. But in truth, we rarely had the time or inclination to fit snacks into our schedules. We opted instead for a little circuit training to add some cardio and weights to the mix.

Low-calorie feasts

And then there’s lunch. There are multiple choices for each meal, plus daily specials, all calorie counted. Dinners — salad, entrée, veggie, dessert (and ohhh, those desserts!) total 600 calories (half of the 1200 we were allotted each day). Plus, of course, the aforementioned snacks. Are they sure this is also a weight loss center?

And it is, as many guests attested. Despite the campfire at the fire pit with s’mores. (OK, all sugar-free but still…)

Then there was the cooking class with Karen, the nutritionist, who kept up an informative patter about the pros and cons of multiple foods. I found out that all rice contains arsenic, which is nutritional information I could have done without.

She made jerk chicken with mango salsa, rice with pecans, and asparagus. It was like eating another whole dinner — but was a mere extra 200 calories. And the rice was so tasty it was easy to rationalize ingesting the life-threatening ingredient.

I felt obligated to actually count my day’s intake at least once — I choose a day that didn’t include either the cooking class, s’mores, or the Saturday night Mocktails.

Still, it consisted of breakfast of bruschetta omelet with cheese plus cantaloupe balls; lunch of Mexican corn soup, a huge plate of cottage cheese, tuna salad and fresh fruit; and dinner of spinach salad with strawberries and walnuts, baked fish with string beans, and ice cream with a sweet strawberry topping. Throw in some half and half with my morning coffee and, voila — 1065 calories. Hard to believe. Plus, I was stuffed.

But still, there are more workouts on the horizon. As I headed to class one day, I overheard a guest excitedly exclaim: “Just being in the hammock is one of my favorite places.” I hardly even knew there was a hammock.

And that’s one of the most appealing aspects of Deerfield. If you want just to relax and de-stress, that’s fine. If you want to work your butt off, that’s fine, too.

But I didn’t have time to think about it as a Cybex Circuit class was calling, followed by Core on the Floor, which one older participant characterized as “elder abuse.”

I discovered that, contrary to popular belief, the core extends well beyond the abs and includes butt, back, lats, spine, obliques and every body part in between — all of which were unmercifully tested. Getting up off the floor was the biggest challenge.

But don’t worry — all classes offer easier options to accommodate every workout preference.

Another option unknown to me was Tabatas, a high-intensity interval training class. In between all this, Kathy found more time for her pool aerobics, including a 90-minute Restorative water class which was equivalent to walking four miles. According to Kathy: “Constant motion without excessive effort combine for a total body workout.” She was water-logged but happy.

But what also makes the Deerfield experience so special is the ambiance, the camaraderie, the laid-back atmosphere where everything feels natural and comfortable. At times in the evening, after that night’s lecture or other activity, folks just hung out in the lounge.

With 80 percent of guests being repeat customers, staying anywhere from three days to two months, the talk often turns to war stories accumulated over the years. It felt very much like a family.

And that includes the staff, from whom a love for the spa readily radiates. That due in large part to owner Joan Wolff, whose mother started Deerfield in 1979. I was surprised to find out there was no tipping allowed.

As Joan explained: “The wait staff, trainers, masseuses and housekeepers are never tipped as much as they deserve, so it’s all processed into their salaries.” Which might explain why most of her staff have been there for more than 10 years.

So what do you need after a full day of hiking, weight lifting, water aerobics and yoga? A massage, of course. So naturally that’s also included.

The next day, Kathy dragged me kicking and screaming to the car — but not until we had enjoyed another two meals and four classes before we left.

A three-night, all-inclusive, weekend stay, double occupancy, ranges from $770 to $1,145 per person. Deerfield is open from mid-April to late October.

For more information, visit www.deerfieldspa.com or call 1-800-852-4494.