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MAKE 2024 YOUR YEAR!

FITNESS & EMBODIMENT RETREAT

with Alex Crockford & Yorgos Karamalegos

1 - 8 SEPTEMBER 2024

GET UP, GET UP, AND GET INTO YOUR BODY!

Join fitness influencer and #CrockFitApp founder, Alex Crockford, and Physical Lab founder and Embodiment leader, Yorgos Karamalegos for the second year of this 8-day retreat!

 

Get fit, get in touch with your body, and experience the beautiful island of Crete!

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#CrockFitApp founder, Alex Crockford

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DETAILS & PRICING

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Physical Lab founder, Yorgos Karamalegos

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VENUE

Armonia Retreat Centre

Crete, Greece

EVENT COORDINATOR

Sarah Dimes

RETREAT DATES

- 8 September 2024

(8 days)

PRICE

BASED ON ACCOMMODATION

CLICK FOR DETAILS

QUESTIONS ABOUT THE RETREAT? EMAIL US!

WHAT'S INCLUDED

  • WORKSHOP FEE WITH ALEX & YORGOS

  • ACCOMMODATION

  • TRAVEL TO AND FROM CHANIA AIRPORT

  • ALL ORGANIC BREAKFAST, LUNCH & DINNER

  • ONE YEAR SUBSCRIPTION TO #CrockFitApp (retail value £95)

CANCELLATION POLICY

We have a cancellation policy of one calendar month for all retreats. After this, we cannot offer refunds unless another participant can be found.

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2024 APPLICATIONS NOW OPEN!
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RETREAT ITINERARY

ITINERARY

DAY 1 - SUNDAY (ARRIVAL)

  • Evening

    • Welcome Dinner

DAY 2 - MONDAY

  • Morning

    • Stretch with Alex

    • Bodyweight session with Alex + Personal Fitness Benchmark​ — a personal fitness assessment using only body weight

    • Technique Masterclass: The Deadlift

      • Learn the proper deadlift technique with Alex

  • Afternoon

    • 30-Minute Mind/Body Connection Session — a light session to reconnect with the body following lunch

    • Introduction to Embodiment Masterclass

      • An introduction to the concept and benefits of Embodiment, using it as a tool to enhance presence

    • Church walk from Armonia

  • Evening

    • Dinner

    • Relaxing Breathwork & Meditation — this session will focus on how to calm the mind and body through various breathing and meditation techniques

DAY 3 - TUESDAY

  • Morning with Yorgos

    • Pleasure Exercise: A gentle stretching exercise to activate the body

    • Embodied Expression Part I

      • The first part of this three-part series will use fundamental acting tools to discover how voice, body, and facial expressions enhance our ability to communicate clearly and effectively

  • Afternoon with Alex

    • Team Workout — this session will be an opportunity to challenge ourselves in groups whilst also building a team energy for the week

    • Technique Masterclass: Push

      • Learn the proper form for various pushing exercises to avoid common mistakes and minimize injury

    • Beach/Free time!

  • Evening

    • Presence & Consciousness — join Yorgos by the sea to discuss Embodiment and its impact on the retreat

    • Sauna session/Pool time

DAY 4 - WEDNESDAY

  • Morning with Alex

    • Stretching & Mobility session

    • Strength & Cardio gym workout

    • Technique Masterclass: The Squat

      • One of the most daunting but effective lower-body exercises, learn the proper way to do a squat!

  • Afternoon with Yorgos

    • 30 Minute Mind/Body Connection — a light session to reconnect with the body following lunch

    • Embodied Expression Part II

      • A continuation from Tuesday's session, further diving into the various aspects of clear communication and connection​

    • Nutrition Lifestyle & the Microbiome! — an informational seminar with Dr. Lena Kantzou

  • Evening

    • Massage bookings/sauna/pool time​

DAY 5 - THURSDAY

  • Morning with Yorgos

    • Pleasure Exercise

    • Embodied Expression, Part III

      • The final part in this series to help build more confident self-expression and communication​

  • Afternoon with Alex

    • Individual Challenge workout with Alex

      • Test your might against a personalized workout in order to beat the clock, finish the rep set, or break that PR!​

    • Technique Masterclass: Core

      • Thursday's masterclass will focus on proper technique of core exercises​

    • Sleep Secrets for Optimal Life Performance with Dr. Lena Kantzou

  • Evening

    • Massage bookings/sauna/pool time

DAY 6 - FRIDAY

  • Morning with Alex

    • Stretching & Mobility session

    • Strength Circuit

      • This circuit based workout will focus on exercises to help build strength and increase power​

    • Technique Masterclass: Pull

      • Receive key advice on how to execute pulling exercises in order to avoid injury and maximize benefits​

  • Afternoon with Yorgos

    • 30-Minute Mind/Body Connection session — a light session to reconnect with the body following lunch

    • Deconditioning Masterclass

      • Learn to disconnect from societal, cultural and personal constraints using grounding techniques, cultivating a seamless alignment of body, mind, emotion, and instinct

    • Healing Breathwork & Meditation — in this second session, dive deeper into your subconscience to reveal what needs healing in this moment in order to restore your inner sense of peace​​

  • Evening

    • Beach/Pool time!

DAY 7 - SATURDAY

  • Morning with Yorgos

    • ​Grounding session — get into the body!

    • Team-Building Masterclass

      • Use hands-on, collaborative acting techniques to develop a team dynamic that fosters refined communication and presence suited to the real world​

  • Afternoon with Alex

    • Cardio Circuit

      • Using circuit-based training, this session will be an opportunity to test your cardio fitness and endurance​

    • Personal Fitness Benchmark — revisit your fitness tests from the first day of the retreat to see how far you've come!

    • Technique Masterclass: The Lunge

      • Learn the secrets of proper technique for the lunge in this final form-focused masterclass​

    • River walk & cold dip

  • Evening

    • Dinner party!

DAY 8 - SUNDAY (DEPARTURE)

  • Morning with Alex

    • Stretching & Mobility session

    • Strength & Cardio Circuit

      • Time to put all you've learned together! This final workout of the retreat will combine strength and cardio based exercises for one last push before you go!

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Yorgos & Alex enjoying a hard-earned cocktail during the 2023 Fitness & Embodiment Retreat.

Please note all sessions are suitable for all fitness levels and adjustments can always be made. Certain exercises and fitness aspects can also be skipped entirely to suit each individual's comfort level. Participants should also be aware that some of the sessions may take place outdoors.

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GUEST INSTRUCTORS

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LENA KANTZOU

Hailing from Athens, Dr. Lena embarked on a global career as an aesthetic Dentist before a family health crisis redirected her path. Motivated by this personal experience, she immersed herself in studying Nutrition, Microbiome, and Lifestyle Medicine.

 

Over the past few years, Dr. Lena has seamlessly integrated her roles as a doctor and health coach, focusing on transformative principles of Lifestyle Medicine. Her commitment to understanding the interplay between nutrition, gut health, and overall well-being has become the bedrock of her approach.

 

Driven by a passion to empower others, she advocates for lifestyle choices that catalyze positive change. With scientific expertise and compassionate guidance, Dr. Lena stands as a beacon of hope, offering a holistic perspective to reshape lives and promote lasting wellness.

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DIMOS PAVLIKAKIS

Dimos embarked on his Yoga journey in 2017 to address persistent pain and injuries, turning it into a transformative lifestyle. A Yoga Alliance UK member, he completed the 200h TTC of Heliodorus Yoga, a Mindfulness Meditation program, and studied Ayurveda in India.

 

Delving into human anatomy, he finished a 60h Authentic Traditional Yoga Massage course and a 2-year Physiotherapy program. His practice extends to Energy Healing through Tibetan Pulsing Healing and Falun Dafa.

 

With a personalized approach rooted in Eastern Healing Philosophy, he teaches and practices in Chania's Stavros beach, and explores the Himalayan mountains, constantly seeking ancient teachings to deepen his understanding of the body's healing potential.

INSTRUCTORS
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ARMONIA RETREAT CENTRE

ACCOMMODATION DETAILS

Accommodation is included in the price of the residency, and rooms are located on-site at the Armonia Retreat Centre in Douliana, Crete. Rooms are offered as a double, triple, or for four people, so you will be sharing a room with other participants, which we can help organise.

AMENITIES

  • 65 square metre studio with wooden floor

  • Exterior wooden deck in the middle of an ancient olive grove

  • Gym, Sauna, & Outdoor Pool

  • Well-equipped, brand new kitchen

  • Four acres of enchanting outdoor space that has: lawn, a vineyard that you can simply pick and eat grapes in the summer, a large spice garden for guest use, an outside pizza oven, a huge dining table, and seating areas

ROOMS

Armonia offers 5 spacious rooms that can host between 2-4 people. The outline for each room is as follows:

  • Room 1 – Private bedroom w/ private bathroom (non-ensuite)

  • Room 2 – 2 bed with bathroom

  • Room 3 – 3 bed with bathroom

  • Room 4 – 4 beds with bathroom

  • Room 5 – 4 beds with bathroom

ADDITIONAL DETAILS

CLEANING ARRANGEMENTS

Cleaning arrangements of the Armonia property are included in the cost of the residency. Details are as follows:

  • A cleaning person will be onsite every day for 2 hours

  • Bed sheets will be changed once a week

  • Rooms and bathrooms will be cleaned every 2 days

A NOTE ON TRAVEL

Crete has two airports: Chania, which is 30 minutes by car, and Heraklion airport, which is about 2 hours drive from Armonia Retreat Center. But please note that travel to and from Heraklion must be arranged and paid for separately.

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© 2023 by Physical Lab.

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