SPA-CIFIC SUSTENANCE : HOW TO RELAX, RECHARGE, RENEW YOURSELF.

Byline: Heesun Wee Daily News Staff Writer

Ahh, spas.

There's nothing quite like an invigorating workout, healthy meal, soothing facial, and plain old-fashioned rest and relaxation to counteract our fast-paced, modern lifestyles.

But how do you make that feeling last after a spa visit? How do you get that feeling without taking out a minor bank loan?

Two health-and-fitness writers say they have a solution - create the spa experience at home.

Diane Tegmeyer of Aspen, Colo., and Margaret Pierpont of New York City have authored a new book, titled ``The Spa Life at Home'' (Longstreet Press; $22.95).

``Everyone knows how wonderful spas are. But what people really want to know is how to hold onto that wonderful feeling when you leave a spa - you're feeling so relaxed,'' said Tegmeyer, 41. ``Our book is a blueprint for how people can lead a healthy lifestyle.''

Based on visits to nearly 30 spas nationwide, the book includes techniques on how to achieve four key elements of the spa lifestyle - fitness, beauty, relaxation and a healthy diet. Fittingly, the book offers advice on exercise, facials and massages, and features nearly 60 spa-style recipes.

``We went out and got tips and inspiration and their best thoughts on how people can do it at home,'' Tegmeyer added.

Tegmeyer and Pierpont both said changes in the health-and-fitness and spa industries are fueling the public's demand for spalike options at home. As more people have become concerned about overall health and fitness, spas have increased in numbers and are less exclusive.

And many spas are no longer ``fat farms or pampering holes,'' Tegmeyer said. They tout preventative medicine. ``It's about teaching people how to be responsible for their own health rather than sending people home 5 to 10 pounds lighter,'' Tegmeyer said.

Pierpont, 46, said many spas also are attracting baby boomers concerned about health and long life. ``The lifestyle and longevity connection - that's just becoming more and more prominent.''

And spas are also courting younger, active people who want to maintain their health, Pierpont added.

Going to spas isn't always convenient, however, and visits can be pricey. That's where home remedies come in, the authors say.

``We wrote the book exactly for people who didn't have time to go to a spa or who didn't have $4,000 a week,'' Tegmeyer said. ``Nothing in this book is particularly expensive.''

For example, whether simply relaxing or indulging in a beauty treatment, escaping to your own retreat can make a big difference. In a bedroom or other comfortable room, evoke your favorite place - the mountains or the seashore - using colors, scents, flowers, pictures, music and natural objects. And stay away from glaring light sources. Instead, try natural lighting or candles.

Exercise is another easy way to create the spa experience without visiting a professional spa. If your back yard isn't exactly a soothing paradise, try hiking at a nearby recreation spot. Hiking can clear your mind and give you a fresh perspective.

But don't forget safety before trekking. Make sure you're equipped with proper clothing, sunscreen, a hat, maps, ample water and food. Find a buddy to hike with, and let someone know when you take off and how long you expect to be gone.

Eating the right foods too can make you feel like you've just been to the spa. Stick to complex carbohydrates to calm you; and try eggs, dairy products and lean protein to lift your spirits.

Although some professionals argue that a homespun remedy can't match a spa visit, the authors say their book wasn't designed to compete directly with professional services.

``If you can go to a professional facility and have some services, I think that's a great complement,'' Tegmeyer said.

The challenge is to replicate that spa serenity as often as possible - at home.

``It's part of a whole balanced way of taking care of yourself,'' she said, ``letting go of tension that builds up.''

Simple steps to create your

at-home spa

A day-spa experience doesn't have to be inconvenient or expensive. Just clear your calendar for a few hours, unplug the telephone, and consider some of the following tips from Margaret Pierpont and Diane Tegmeyer, authors of ``The Spa Life at Home.''

Begin with the bathroom: Start by creating a relaxing bathroom environment. Use flowers, scented candles, music and attractive towels.

Exercise: Go outside for a vigorous 45-minute walk or run. Raise your heart rate and work up a sweat. Cool off and get ready for a full-body treatment in your prepped bathroom.

Take a shower: Begin with an exfoliating product or loofah scrub in the shower. Wash your hair and use a deep conditioner or oil. With a pumice, smooth and massage your feet's rough spots. Clean your face and apply a mask.

Take a bath: Run a warm bath with fragrant oils. Dim the lights and soak for 20 minutes.

Shower again: Rinse and towel off. Apply your favorite lotions.

Relax: Wrap a comfortable robe around your body, lie down in a warm spot for another 10 minutes and cool off.

Massage: At this time, arrange for a massage therapist to visit your home or use a few do-it-yourself techniques. For example, pull up on each finger from base to tip to help relax your hands. Or, pinch gently along the fleshy tops of your shoulders to relax those often tense muscles.

CAPTION(S):

4 Photos

PHOTO (1) ``The Spa Life at Home'' offers advice on facials - as demonstrated here - as well as exercise and massages. It also features nearly 60 spa-style recipes.

(2) Author Margaret Pierpont points out that many spas are attracting baby boomers concerned about health and long life. ``The lifestyle and longevity connection - that's just becoming more and more prominent.''

(3) ``Everyone knows how wonderful spas are. But what people really want to know is how to hold onto that wonderful feeling when you leave a spa,'' says author Diane Tegmeyer.

(4 -- color) Spontaneous spa