De-stress & Re-energise Retreat: Thursday 27th September to Tuesday 2nd October 2018 Kefalonia, Greece

De-stress, re-energise and reboot your body and mind

This exclusive five-day retreat has been designed for those with a busy professional or personal lifestyle and aims to help you de-stress, re-energise and reboot both your body and mind.

Our aim is for you to leave feeling rebalanced and re-energised after a combination of relaxation, support from our fitness, mindfulness and yoga specialists and delicious, nutritious food.

Your luxury retreat hotel in Kefalonia

The retreat will be held in the luxurious F Zeen Retreat hotel located on the Lourdas beachfront, where the turquoise Mediterranean sea is a natural extension of the hotel.

This is an adults only resort focused on relaxation and privacy and allows anyone with children to have a true ‘child free’ experience.

Whatever you are looking for from Greece, Kefalonia can provide it. From the historic fishing town of Fiskardo, to the elegant palm-lined promenades of Argostoli, Kefalonia is infused with Greek hospitality and a cosmopolitan culture.

Why de-stress?

Stress is one of the major factors that can stop us from achieving our personal wellness goals. Whether your goal is weight loss or improved fitness, stress may have an impact and be counter productive.

Reducing stress in your everyday life is vital for maintaining your overall health as it can improve your mood, boost immune function, improve your sleep patterns, promote longevity and allow you to be more productive in your professional and personal life.

Your five day retreat

Throughout the five day retreat you will have daily group fitness sessions with TONIQLife’s Personal Trainer, Arron Collins-Thomas.

We will focus on simple effective exercise routines you can implement to improve your wellbeing, manage stress and re-energise your body, designed to be implemented both at the retreat and on your return home.

This five day retreat is not designed as a boot camp, but to help you unwind and recover from the stress of everyday life and return better equipped to manage internal and external stress.

Typical retreat day:

07:50am – Morning shot
8.00am to 9.00am – Pre-breakfast early morning Group Yoga session
9.00am to 10.30am – Breakfast buffet
10.30am to 11.15am – Qi Gong – Focused movements, breathing and meditation to help balance energy flow within the body.
12.00pm to 12:45pm – Fitness class in the gym
1.30pm to 2.30pm – Lunch (mezze style)
2.30pm to 6.30pm – Free time for lounging by the pool/extra treatments/ kayaking/ mountain biking or seeing the sights
6.30pm – Dinner (three courses)
9.00pm – Evening meditation (optional) on 2 days with Anastasia

What’s included:

• Accommodation for 5 nights
• All 3 meals a day, plus healthy snacks
• A health shot every morning
• A nutritional juice/smoothie per day
• Daily Group Fitness Session
• Daily Group Qi Gong classes
• Full use of the hotel facilities, including water sports equipment
• Nutrition, wellbeing and fitness support during the retreat
• One complimentary massage (or spa treatment)
• 10% discount on any other spa treatments
• 10% discount on any purchase from the boutique
• 15% discount on accommodation and 10% off dining for any additional days booked • Transfers to and from Kefalonia airport to your retreat – F Zeen Retreat hotel

Arron will be on hand through out the retreat to discuss any health and fitness goals and to support in overall wellbeing.

For more information and to reserve your place, email: Arron@toniqlife.com or telephone +44 (0)7970 613020. Numbers are limited, so we advise booking early.

Fitness and Qi Gong sessions with Arron

The fitness and Qi gong sessions will focus on getting the whole body moving and rebalancing energy. Stressful lives often mean poor posture from sitting a lot as well as tight hips and lower back pain.

We will teach you how to correct any of these issues and get you back in working order using gentle posture, mobilisation and stretching exercises. From there we can give short effective workouts you can follow when you return home in order to boost your fitness and improve body function.

Arron Collins-Thomas, Founder of TONIQLife Fitness Studio and TONIQLife’s Fitness Director. Arron is a Personal Trainer, Sports Massage therapist and Qi Gong instructor.

Group Yoga sessions with Anastasia

These sessions will focus on linking your breathing with movement.

We will explore some breathing exercises that can help clear the mind and relax the body. We will also practice some energising stretches that can be effective in reducing stress and increasing the flexibility of the body.

These sessions will focus on the importance of the relationship between the mind and body and will help to coordinate the breath with movement, bringing about a feeling of balance and calmness. The group yoga sessions are taught by Anastasia Koumoudos, a passionate yoga instructor who has learnt and practiced in both India and Bali.

Cost of the 5 day retreat per person

Rooms

Garden classic single – €1,720
Garden classic double – €1,360
Classic single – €1,840
Classic double – €1,420
Superior single – €1,960
Superior double – €1,480
*Please note that all prices are in Euros and exclude flights

For more information and to reserve your place, email: Arron@toniqlife.com or telephone +44 (0)7970 613020. Numbers are limited, so we advise booking early.

ESCAPE TO DEIÀ AND TREAT YOURSELF TO FIVE DAYS DEDICATED TO YOUR WELLBEING

This special package includes:

• 4 nights in a Double Room
• Daily programme including Yoga and Qi Gong classes with experts • Full American Breakfast, light lunch and dinner daily
• Morning and afternoon smoothies

Daily programme

08.00-09.00 – Yoga at Sunrise
09.00-10.30 – Breakfast
10.45-11.30 – Qi Gong class
11.30-13.30 – Free time to enjoy the pool, a treatment at the Spa, a game of tennis or a walk in the olive grove
13.30-14.30 – Lunch at Café Miró
14.30-18.30 – Free time to enjoy the pool, a treatment at the Spa, a game of tennis or a walk in the olive grove
19.00-20.15 – Early dinner at El Olivo
20.30-21.00 – Yoga Nidra class

Programme Rate per person: Euro 2,900
Pragramme Rate per couple: Euro 4,500

Our concierge will be glad to organize your transfer to and from Palma Airport: 125 euro one way

Rates do not include beverages during meals, 10% VAT and City Tax. Reservations: Tel. +34 971 636 046 Email: reservations.lrs@belmond.com belmond.com/laresidencia

Here at ToniqLife we offer Couples Training (as well as small group training). There are lots of benefits to working out with a partner so here are our top 5 reasons you might want to consider it:

1. You are less likely to skip a workout

Don’t let your gym partner down!! It’s so easy to finish work and decide you don’t want to go to the gym today. But if you have made a plan to meet someone there, you are more likely to stick to going.

You don’t want to leave them to face the trainer alone!

2. A little competition never hurt anyone!

Exercising with another person often makes you push yourself further and harder. If you workout with someone who is around the same fitness level as you, naturally you would challenge each other a little. And if someone is fitter than you then that would spur you on to improve.

Your trainer will give you goals and targets personalised to you even if you are at different fitness levels but you still want to reach your goal before your partner!

3. Try new exercises

Having a friend spot you or pick you up on technique is important to increase the variety of workouts you do in the gym.

There are also some great partner workouts our personal trainers can put you through but you do need a friend to do them.

 4. It’s cost effective

This is probably one of the biggest benefits that gets overlooked.

Often people spend months in the gym training alone with little to no results. Personal training can be expensive so people generally shy away from this option however sharing the cost makes a huge difference and ensures you still get the results you want.

Your trainer will tailor the workout to suit you both and ensure you stay challenged even if you are at different fitness levels.

5. It’s more social!

Our busy lives often mean we miss out on social time with friends and family. However, by working out together, you not only get to exercise but you also get to socialise.

Then you can follow your workout with a catch up and a cold pressed juice from our fridge – the perfect way to re-connect.

Our trainers are also experienced in advising you what to eat. So whether it’s inspiration for what to cook at home or where the best place to get that healthier meal might be – they can help. Just ask!

Interested in Couples Training? Call or email us for more information or see our Facebook Page

At ToniqLife, whilst we advocate changing your lifestyle to a manageable, healthy balance permanently in order to be your best, people sometimes need a kick start.

Perhaps there’s an event that you want to get in shape for. Either way, this 12 week plan is the best start for a fitter, healthier future.

The ToniqLife 12 week transformation plan achieves results safely and effectively in an optimum amount of time and, importantly, teaches you not only how to change your habits and routine for the better, but how to maintain them once the plan has come to an end.

The first step is a consultation with your personal trainer who will take body measurements and conduct a fitness assessment. We look at your lifestyle and agree with you where key changes need to be made.

Within the same week, you will have a session with our nutritionist who will create a unique nutrition plan for you to follow. You will also have a session with our Chiropractor who will assess any injuries or imbalances and make a plan to start correcting these.

All of this information will give your trainer the detail they need to create a personalised plan for you.

Every two weeks, your measurements will be taken and you will have follow up sessions with our nutritionist and Chiropractor to ensure you are making the right progress.

Your plan may then be adapted where necessary.

So what benefits can you expect to see?

The plan is about more than just weight loss! Body composition will change as a bi-product of the exercises, nutrition and lifestyle changes but it’s about better body functioning over all.

You should expect to see improvements in:

  • Circulation
  • Flexibility
  • Balance
  • Posture
  • Fitness
  • Mental Health
  • Energy Levels
  • Sleep Patterns

You might be asking yourself what the plan can deliver that regular training cannot?

In a few words, the 12 week plan will deliver noticeable results in a shorter amount of time – and crucially, results that are sustainable.

The majority of people never see the results they want when they join a gym. This is usually because they don’t spend enough time focused on their goal and if they don’t see any results in 2 or 3 weeks they get disillusioned and give up.

It takes 4-6 weeks on a sustainable plan before you really notice any body shape changes.

Taking your time and not making drastic changes to your lifestyle and diet that are not sustainable means you will get results that last.

After 6 weeks on the ToniqLife plan, the changes will be more and more noticeable and you will be into a great routine and rhythm with your eating and training. We keep you focused and motivated all the way through until the end of the 12 weeks so you get the very most from your plan.

You also get the expert input from our nutritionists and chiropractors to ensure that your body is being assessed uniquely. The plan that is created by the team is purely based on you and this plan will then be yours to use going forward into the future.

The 12 week plan is an investment in your health and fitness and will stop you having the urge to crash diet before a holiday or event.

Crash dieting will only ever deliver short term results which in turn is disappointing and frustrating and also places unneeded stress on the body and mind.

So although it’s still cold outside, Summer is on it’s way! Now is the perfect time to start thinking about getting fitter and getting those long term results you really deserve.

We run two 12 week plans:

12 Week Plan – Plan 1:
2 PT sessions a week = 24 PT sessions
4 Chiropractic sessions
1 Nutritionist assessment session and follow up in week 1
A further session every 4 weeks = 4 nutrition sessions

12 Week Plan – Plan 2:
3 PT sessions a week = 36 1:1 training sessions
4 Chiropractic sessions
1 Nutritionist assessment session and follow up in week 1
A further session every 4 weeks = 4 nutrition sessions

If you are interested in booking the 12 week plan and would like further information on pricing, please contact us either by phone, email or message via our Facebook page.

We hear about retreats all the time but if you do go on one, what benefits can you expect to experience?

Well, here is our top 5 – and we think they’re pretty convincing!

1. Take time to appreciate how hard you work!

We are living in a world where over working is considered the norm. Because of this we don’t fully appreciate the stress we put our minds and bodies under.
Lack of sleep, poor diet and over working for a prolonged period of time is a recipe for disaster. Stress can weaken your immune system as well effect your mind and emotional wellbeing.
Most likely you are already aware that you are over working if you are considering a health retreat in the first place.
On the retreat you will learn to appreciate how important down time is as well as learn new tools to help you deal with the everyday stress life throws at you.Meet

2. new people and take the focus back to your surroundings

Going to a retreat you will get the chance to meet some great new people in an environment where you actually have time to connect. Our lives are full of people coming and going because we don’t have time to really invest in relationships. Work gets in the way, kids get in the way and worst of all we let our mobile phones get in the way! We are too busy looking at screens to see what is really happening around us. Taking time out away from every day stresses and distractions allows you to connect with new people and with yourself.

3. Discover more about your body and mind

We have all heard the saying ‘healthy body, healthy mind’ but that works both ways. If your mind is tired your body will suffer. Over working and not enough rest will take it’s toll so you need to take time out so you don’t burn out.
Using gentle exercise such as Yoga and Qi gong you will reconnect your body to your mind. Breathing exercises and meditation will help you learn to manage your every day stress. You will learn more about yourself, what your daily stress triggers are and how to deal with them effectively.

4. Long lasting benefits

A retreat is an education for the body and mind. Whilst away you will be taught a number of skills to help you manage your every day stress when you return home. These simple but effective skills will help you to continue to improve your physical and mental wellbeing for the long run, not just for the week you are away.

5. Have a “real” break

For a lot of people going away on holiday isn’t much of a break. A packed itinerary, over eating and too much alcohol often means you returned just as tired as when you left, just with a tan!
Give yourself a real break and give the body and mind a chance to recover and repair.
On a retreat everything is done for you; set menus, workout schedule, treatments and plenty of down time to read a book means that you don’t need to do anything but enjoy the experience.

Invest in your health!

If you are interested in our upcoming de-stressing and re-energising retreat in Greece, please get in touch.

*Image credit: F-Zeen Resort, Greece

If you have any questions, want to book a session, or just fancy a chat, please don’t hesitate to visit or drop us a mail!

TONIQ
5 Green Park House
Bath
BA1 1BQ