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The Life Project Adventures

Life changing health, fitness and foodie holidays that stimulate, challenge, inspire and relax you.
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26/04/2020

Into week 4 of our Online Group Training Classes and we’ve made a few tweaks to the timetable including a new class on Friday lunchtime - Cardio Club!

We are loving ‘seeing’ you in our classes and hope that they are providing an element of fun, structure and routine to your day!

We would love to hear any feedback or if there are any classes you’d like to see more of?

If you haven’t joined us yet we would love for you to come along. You can try us for free using code FIRSTCLASSFREE

Classes are booked online on our website https://lifeprojectadventures.com/online-classes link is in our bio too

You can also find the descriptions for all our classes on our website too under Online Classes

Hope to see you soon!

Felicity and Gus

@ All Over the World

05/04/2020

ONLINE LIVE TRAINING CLASSES ARE HERE!
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About The Programme
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The Life Project Adventures Training Programme is designed to help you keep a regular, structured, progressive and purposeful training routine in this uncertain time.
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The amount of random workouts on social media right now is overwhelming. Random workouts are cool if you’re just after a sweat but if you are about making progress, learning and using this time to the best of your ability we are here for you.
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Who Is It For
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The programme is for everyone! The classes will be structured for all levels with progressions and regressions where appropriate.
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What Does It Involve
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Each week we will schedule two live classes a day, typically one Strength and Conditioning focused and one Holistic focused. You can choose to take as many or as little classes during the week as you like. Over the week and the month the classes will cover all elements of physical fitness so you can choose to take the classes in the areas that are specific to you.
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Classes will be coached by and
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To find out more, how it works and what you need check out the online training page on our website (link in bio) or message us for more details.
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We hope to see you in class!
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Felicity and Gus x
@ London, United Kingdom

09/03/2020

Amidst this worldwide hysteria and panic let’s focus on EMPOWERING, not fear mongering.

Let’s focus our attention on what we CAN control.

We can improve our immune health and our resilience in many ways including:

🦠 Nose only breathing - your nose is your natural filtration system, start to notice how often you are breathing through your mouth and try to switch to nose only unless you are doing intense exercise.

🦠 Aerobic exercise - regular aerobic activity strengthens our immune system. Plus sweating is an excellent way of detoxifying the body from unwanted toxins and for an extra bonus try combining with some nose only breathing work too!

🦠 Vitamin D - get out in the open air as much as you can to top up your vitamin D levels with sun on your (naked) skin and avoid air con and overheated homes when you can.

🦠 Sleep - poor quality sleep suppresses your immune system, do what you can to make gradual improvements to your sleep routine (consistent sleep and wake times) and sleep hygiene (dark room/eye mask, ear plugs, cool room, no phones, etc). Sleeping well is a skill that takes practice like anything else.

🦠 Staying hydrated - salvia is your first line of defence, it contains antibodies that help fight infection, so avoid a dry mouth which leaves you more susceptible. (back to that nose only breathing too!)

🦠 Eating well - are you covering all your bases? Especially micronutrients, fibre and protein.

🦠 Support from community - humans are pack animals, social contact strengthens our immune system, isolation weakens it.

🦠 Adopt a resilient mindset - don’t believe the hype. You are stronger and more enduring than you think!

🦠 Yoga - helps to stimulate the parasympathetic nervous system and teaches us mind/muscle connection.

🦠 Meditation - is for everybody but the teacher will appear when the student is ready.

🦠 Nature - spending time in nature has significant and wide ranging health benefits.

Which one of these is your ‘lowest hanging fruit?’

@ Ibiza, Spain

08/03/2020

Happy International Women’s Day!

“We’re strongest when we cheer each other on” - Serena Williams

@ Ibiza, Spain

04/03/2020

Key habits to GET RESULTS!

“You do not rise to the level of your goals. You fall to the level of your systems.” - James Clear, Atomic Habits

The above quote is something that really resonates with us.

This is something we see validated day in day out with clients.

Those who build SOLID HABITS see results.

Those who rely on WILLPOWER and MOTIVATION alone don’t!

Establishing a core set of bulletproof habits in key areas of your life is a sure fire way to success.

Your habits (‘good’ or ‘bad’) are the actions you take that require little to no perceived effort.

The things you do in the given situation regardless of how TIRED, RUSHED or STRESSED you are.

Now comes the difficult part.

To make something a habit you must first make it CONSCIOUS.

Next you need to repeat this enough times that it becomes UNCONSCIOUS.

The key here is how FREQUENTLY you repeat this, not the amount of time you do this for.

Here’s a few examples of FOUNDATIONAL HABITS that some of our clients and ourselves have built that help them and us achieve great results:

1️⃣ 10 min daily movement sequence upon awakening, starting the day with a win for your physical body.

2️⃣ 9pm bedtime during the week ensuring you feel fresh and ready to take on the day ahead.

3️⃣ Take the stairs rather than the lift.

4️⃣ Make your first meal of the day before doing another task, starting the day with a win for your physical body.

5️⃣ Go to the Farmers Market on a weekend, ensuring you have all the raw materials for food prep that week.

6️⃣ No desserts on weekdays.

7️⃣ Walk to work on the days you don’t train, starting the day with a win for your physical and mental health.

8️⃣ Walk up/down the escalators rather than stand.

9️⃣ Fast/miss a meal on days you have a dinner out.

🔟 Fast on days you fly/travel.

What are some of your foundational habits and systems?

If you want to dive into this more then we recommend reading Atomic Habits by James Clear and The Power of Habit by Charles Duhigg

@ Ibiza, Spain

03/03/2020

There’s something so calming and restorative about Ibiza’s tranquil blue seas.

Whether you are in them, on them or beneath them they never fail to recharge us.

If you are in need of a recharge we head back to Ibiza in May for 2 different life changing retreats.

9th-14th May - PerformanceX Retreat

16th-22nd May - Classic Retreat

To find out more and how to join us see our website

https://lifeprojectadventures.com/whats-on

or message us directly

We can’t wait to see you there!

01/03/2020

Spring is nearly here!

The season of rejuvenation, renewal and regrowth.

Embrace the seasons for what they are, what they are not and what they can teach you.

@ Ibiza, Spain

26/02/2020

In the right environment we grow.

In this instance we are talking about training, fitness and health.

The people we surround ourselves with and the physical spaces we place ourselves in can effect our growth (or lack thereof).

If you feel stuck and de-motivated right now is it the environment you are in?

Do you have a training buddy?

Does where you train inspire you?

When was the last time you stepped out of your current environment to reflect on what is or isn’t working for you?

This is the reason we do what we do.

We want to create an environment for adventures, activities and retreats that provide a mix of challenge, camaraderie, support, inspiration and most importantly fun.

Change your environment and watch your growth.

@ Ibiza, Spain

25/02/2020

Do you have any events, races or competitions in the diary?

Even for the non-competitive of us this can be a great motivator.

Such events/competitions/races are key part of our own training schedule and really help keep us on track when things are getting hectic.

We have also seen the power of this with clients/guests.

When they do commit to an event (Pen Y Fan and the Indoor Rowing Champs last year) or are booked onto a Retreat they have something to work for and have an intrinsic motivation to train regardless of busy/stressful life becomes.

This year we are entered into the National Fitness Games on March 21st. We will be joined there by several of our current tribe but would love for more to join us to either take part or spectate.

Further down the track we have more trail races in May and October, two Retreats in May and are in the planning stage of organising a 3-peak challenge in July. Again we would love you to join us on either or both!

@ London, United Kingdom

22/02/2020

Lessons in running and racing from today’s brilliant trail run event.

From Felicity:

🏃🏼‍♀️ Stick to YOUR race plan.

I always race in small shorts, a vest/crop top and no socks (from my triathlon days), no matter the weather, as I know I get warm very quickly and that’s what I’m comfortable in....However....pretty much everyone in today’s race started in layers (long sleeve tops, waterproofs, leggings, long socks, etc) and it completely threw me. I doubted my decision to run minimal, fearing I would be too cold, especially when other racers were questioning my decision. quickly reminded me to stick to MY race plan and look at the facts (it wasn’t ‘that’ cold compared to other races I’d done).

It’s so easy to get distracted by other people and what they are doing at a race, especially with all the gear now, but trust your instincts and know YOUR body.

🏃🏼‍♀️ Test stuff before a race!

I ran with a small running rucksack today in preparation for running across Mallorca. Within seconds of the starting whistle my soft flask bounced out of my bag pocket and minutes later my phone followed it into the mud. With less stuff in my bag than usual the bag was too loose on my back so stuff was flapping around. School girl error, I hadn’t practiced running with race kit!

🏃🏼‍♀️ Strength training is key.

When faced with hills and thigh deep mud there is nothing that’s going to get you through it better than strength and ability to hold form under fatigue.

And from Gus in his first trail race today!:

🏃🏻 Strength training is key.

As above!

🏃🏻 Don’t panic when lost.

Focus, don’t lose your head and think before you make your next action.

🏃🏻 Start cold finish warm.

You’ll always heat up through exercise, you can’t always cool yourself down. Running too hot you’ll burn through that energy and fatigue faster.

No photos from today yet so here’s some old running ones!

@ Hollycombe Steam in the Country

19/02/2020

🗣 Breathwork 💨

Have you ever tried any different Breathwork techniques?

From Pranayama (breath control practice in yoga), box breathing, breath holds, nose only breathing to Tibetan practices and so many more!

Utilising the power of the breath can be an absolute game changer in health and performance.

Breath is the primary driver of life, we can’t live without it after all!

Breathwork is a powerful tool that can be used to support the healing process, calm the mind, restore posture and increase athletic performance.

Here and in the pictures are just some of the techniques we like to use with our clients and on our retreats for different purposes:

💨 Nose only breathing low intensity cardiovascular sessions to increase long term efficiency and performance.

💨 Deep breathing before eating to help digestion and gut health.

💨 Pranayama techniques to manage stress and anxiety.

💨 Breath holds post training sessions to improve recovery.

💨 Box breathing before bed to promote relaxation.

What techniques have you used?

@ Ibiza, Spain

18/02/2020

Social Hikes

This coming Sunday it’s time for our next monthly free social hike, it’s open to all!

We are walking a section of the London Loop each month.

February is Section 2 - Old Bexley Village to Petts Wood. Let us know if you’d like to join us. You can also find all the details on our website - link in bio

Where in the world are your favourite hikes?

Some of our favourites so far:
🏔 Cami de Ronda (Costa Brava Way)
🏔 Cuillin Ridge on the Isle of Skye
🏔 Northern Norway
🏔 Saas Fee in the Swiss Alps (ski touring)

And top of our hit list this year:
🏔 the National Parks in the USA

What about you? Where’s top of your hiking bucket list?

@ Ibiza, Spain

17/02/2020

We love a sunrise AND a sunset. It’s too hard to decide which we prefer most! What about you?

These sunrises and sunsets are all from Ibiza, one of our favourite places for both.

Lombok and Costa Rica also had some epic colourful skies.

Where are the best sunrises and sunsets you’ve ever seen?

@ Ibiza, Spain

16/02/2020

We thought it probably time to give another little introduction to the Life Project Adventures and who we are.

Myself and are a couple of around 8 years. We met in the fitness industry working in the same Fitness First 10 years ago and came together through a shared love of food (copious amounts of cashew nuts and coffee at that time), training and silly gym banter.

The Life Project Adventures was born from a strong desire to bring likeminded people together to do what they love doing in a fun environment.

From my time in triathlon and running teams and Gus’ time in the Marines we both realised that we craved that sense of belonging with a group of people that understand you.

We believe that shared collective to be so important. The power of feeling connected and part of something cannot be understated. We are social animals who need this as part of our daily lives.

The Life Project Adventures sets to organise fun group events to bring people together. We run events from monthly Sunday hikes, to training days and competitions, to weekend adventures and health and fitness retreats.

We always love to welcome new members to our tribe!

@ London, United Kingdom

08/12/2019

Who’s on the rower tomorrow?
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After yesterday’s Indoor Rowing Champs we’ve got some new goals to set and challenges to hit.
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is going for a 2000m PB before Christmas and has his eye on a sub 3min 1000m.
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who’s strengths definitely do not lie in rowing is continuing to put the practice in and testing her 500m and 2000m times ready for a new round of programming.
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What have you got planned?
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07/12/2019

WHAT. A. DAY!
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Indoor Rowing Champs 2019
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3 teams in the 4000m team relays and 3 guys in the individual 2000m.
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3 months of build up led by ’s training schedule accumulating in an awesome day out with great results all round.
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Was a brilliant focus to work towards for many of the team, showing again the value of having a goal to work towards and teammates to support you.
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Who’s in for next year?
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And who is going to join in making a women’s team too?
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01/12/2019

"A fun week, a great challenge and hugely motivating. It's so wonderful to have that chance to focus on your own wellbeing and be well looked after. I know I'm better for it and I've made some wonderful new friends. I now know I have more capability to keep improving my mobility, strength and fitness than I previously thought possible."
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01/12/2019

In the right environment we grow.
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What people do you surround yourself with and what environments do you place yourself in?
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28/11/2019

EARLY BIRD PRICING ENDING SOON!
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Save £200 on either of our May 2020 Ibiza Retreats when you book before midnight on 30th November.
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Whether you want to push your fitness limits on our PerformanceX Retreat or recharge, energise and take control of your health on our Classic Retreat we have the ultimate holiday for you!
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PerformanceX Retreat - 5 nights, 9th-14th May 2020.
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Classic Retreat - 6 nights, 16th-22nd May 2020.
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For more info see our website https://lifeprojectadventures.com/whats-on or message us on here 😊
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27/11/2019

The day we realised that none of us could play volleyball.
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26/11/2019

LAST 4 DAYS OF EARLY BIRD PRICING!
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Save £200 on our PerformanceX or Classic Retreats in May by securing your spot before the end of November.
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https://lifeprojectadventures.com/whats-on
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26/11/2019

If Life Project Adventures did boybands.

13/10/2019

We’re back in London reflecting on what has been an epic 3 weeks. Why? Because we’ve been surrounded by absolutely awesome people. First on our weekend Kickstart Retreat in Devon, then on Gus’ early 40th birthday celebrations in Ibiza, then our PerformanceX Retreat in Ibiza.
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At the beginning of September we were stressed out to the max. We took a big financial/business risk earlier in the year and launched two new types of retreats to add to our Adventures. Kickstart and PerformanceX.
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The build up to PerformanceX on 5th October was pretty stressful as we didn’t get the numbers we’d hoped for, but now, just finishing that retreat, none of that matters.
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The energy, effort, camaraderie, laughter and support for each other on that group was insane. We saw characters excel in their training because the environment was right for them. We saw competitive spirit, endless laughter and we all fed off the collective energy.
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Our PerformanceX Retreat is for those wanting to take their training to the next level and crush it in the gym but also want to let loose, de-stress and recharge from life back home.
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Sometimes we wonder why did we start this, the lows in business can be really low, but we have to remind ourselves we have to have the lows to appreciate how epic the highs are. And anytime we finish a retreat or event we realise THIS IS WHY! Because that tribe energy, that laughter, that conversation, that aha moment, that breakthrough training session.
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We have to keep taking risks and be prepared to fail, it just makes us more resilient and more determined to help show people what they are capable of.
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@ Ibiza, Spain

07/10/2019

Some snippets of the action on Day 2 of our PerformanceX Retreat in Ibiza!
@ Ibiza, Spain

06/10/2019

Some highlights of our first full day on our PerformanceX Retreat in Ibiza.
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Starting with a flow on our villas yoga deck into a 3km nose only breathing aerobic run loop in the Ibiza countryside.
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After a delicious breakfast spread, a morning walk and chill time by the pool it was time for our main event of GVT (German Volume Training) session on front squats and bench press.
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The tribe all smashed the 10 sets of 10 reps of each movement, the group vibe pushing them through.
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After an incredibly tasty lunch from we headed for a coastal walk and a very welcome swim in the sea.
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@ Ibiza, Spain

20/09/2019

This weekend we are in Devon for our Kickstart Weekend Retreat.

A rejuvenating long weekend in the scenic and tranquil Devon countryside where our guests will be kickstarting their body and mind and restoring physical and mental balance.

We have an exciting weekend planned based around our tree of health model, covering all the elements of optimum health - sleep, movement, nourishment, connection, mindset.

We are looking forward to some delicious spreads like this one from

19/09/2019

“I am counting down the days until I can return to the Life Project Adventures in Ibiza! I found the quality of coaching, nutritional advice and all round support completely exceeded my expectations. The island location is ideal for a weeks retreat and enables you to leave all your stresses behind to focus on you. A perfect balance of exercise, delicious food and sharing new experiences, with a great mix of people. Felicity and Gus have a brilliant formula here to get you home feeling truly rested, positive and re-energised! Anyone who is keen to find some focus away from life's distractions, this trip will not disappoint!” Jo Moore

18/09/2019

PerformanceX Retreat 5th-11th October.
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The ultimate next level fitness holiday.
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Train, eat and sleep like an athlete.
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Focus on your performance and training without any distractions for a week.
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Discover what you are capable of when everything is taken care of for you.
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Get ready for the fittest week of your life.
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Return home feeling amazing, stronger and focused for your next challenge.
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Join us for 6 nights in Ibiza, 5th-11th October!

See our website for more info https://lifeprojectadventures.com/calendar/ibiza-retreat-5th-oct

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16/09/2019

7 things we have been talking about this week #15

September brought the start of a jam packed couple of months for us, from UK Retreats to our new PerformanceX Champs to Ibiza Retreats to 40th birthday celebrations and more!

From speaking to our clients it seems like it’s the same for most of you. We all seem to fill every spare moment without taking time to breathe!

It’s such a fine line between having enough going on that keeps you feeling like you’re making the most out of life, versus overdoing it and tipping over into complete overwhelm.

A certain amount of stress is what makes us stronger and more resilient but we are conscious of the mistakes we’ve made in the past that can make life, work and relationships suffer so on that note our 7 things this week are focused around thriving in the hectic times.

1️⃣ Control the controllables.

2️⃣ Saviour your struggles as these are what ensure you grow.

3️⃣ If we’re not taking care of our emotional health it’s really reflective on our physical health.

4️⃣ You have to take chances in life, you have to be willing to fail.

5️⃣ Action beats anxiety.

6️⃣ Wisdom is the ability to see both sides and weigh them accordingly.

7️⃣ Make your work and passion the one and same.

Let us know if any resonate with you!

@ Ibiza, Spain

15/09/2019

5 days to go!

On Friday the team will be heading to Devon for our weekend Kickstart Retreat.

A 3 night rejuvenating long weekend in the stunning Devon countryside where you can kickstart your body and mind and restore your physical and mental balance.

It’ll be a weekend of gentle training - yoga, Pilates, core and mobility style sessions, countryside walks, wholesome tasty food, nutrition talks and relaxation.

If you’re looking to escape the hustle and bustle and press that reset button this could be the perfect weekend for you.

We’ve just had 1 room come available and we have day rates too, get in touch for more details or see more here:
https://lifeprojectadventures.com/calendar/weekend-retreat-devon-20thsept

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Reason number 3,017 why we love training and sport - because it brings people together like nothing else. • #favouritemoments #lovethis #thisiswhy #fitnesscommunity #supportyourfriends #teamwork #magicmoments #thisiseverything #bringpeopletogether #sportforgood #justshowup #fitnessmotivation #excitement #fitnesscompetition #happiness #community #effort #fitfam #fitness #teamrow #crossfit #teamworkmakesthedreamwork #retreat #fitnessretreat #teamevent #rowing #functionaltraining #ibiza

When Speed, Agility, Quickness turned into Strictly Come Dancing. #fastfeet #justmove #funinthesun #lifeprojectadventures #ibizaretreat

Stand Up Paddle Boarding is an activity we have on all our Ibiza Retreats. We just love exploring the beautiful coves and floating on the bright blue seas. • On our last SUP trip we took out the big 5-8 person SUP too. Can you spot it there in the middle?! Was so much fun! • Thanks @richmartell for capturing the drone shot. • #lifeprojectadventures #ibizaretreat #SUP . . . . . #retreatlife #drone #dronephotography #floating #standuppaddle #retreat #ibiza #fitnessretreat #healthretreat #health #fitness #wellness #wellnessretreat #relax #chill #chilledvibes #beachvibes #relaxing #fitnessholiday #holidayideas #holiday #sun #sea #adventures #adventuresawait @supibiza

💥LAST MINUTE £300 OFF💥 For all you last minute holiday hunters we have a couple of spots left on our 4th-11th May Ibiza Retreat at £300 off per person grab them before they go! Sun, sand and salt water along with 7 nights in our spectacular villa, chef prepared meals and an itinerary of training, activities, workshops and access to our world class trainers with time to explore the island - sounds like the perfect holiday! To secure your spot https://lifeprojectadventures.com/calendar-home/ibiza-retreat-may4

1 week of building memories to last a lifetime. • Stunning, luxury villa with huge pretty gardens. • Mouthwatering meals, (breakfast, lunch and dinner) cooked with passion by our private chef. • Daily workouts including strength and conditioning, Yoga, HIIT, Pilates, Core, Mobility, WOD’s, Sprints, stand up paddle boarding. • Hikes and beach walks. • Nutrition and training seminars. • Chill time and space to relax. • And so much more! • 4th-11th May - grab one of the last few places, message us for details or read more here! https://lifeprojectadventures.com • #collectmemoriesnotthings #lifeprojectadventures . . . . . . #travelwithus #fitnessretreats #fitnessretreat #yoga #pilates #europe #summerbody #ibiza #ibiza2019 #adventure #grouptravel #fitnessholiday #spain #travellust #borntotravel #healthyfood #healthyholiday #luxuryvilla #wellnessretreats #retreatlife #retreat #wellnessgoals #wanderlust #fitnesslife #fitnesslifestyle

HAPPY MONDAY! We are soooooo excited for our first retreat of the year, 19 days and counting! 🙋🏼‍♀️🙋🏻‍♂️ There’s still time to join us ➡️ 4th-11th May 11th-18th May (sold out) October dates coming soon https://lifeprojectadventures.com #mondayfeels #skipadeedoodah #runningdrills . . . . . #lifeprojectadventures #retreat #ibizaretreat #funtimes #outdoortraining #activeretreat #getstrong #getfit #getlean #trysomethingnew #newyou #retreatlife #runstrong #bounding #healthretreat #activeliving #fitnessforeveryone #motivationmonday #training #runstrong #holiday #activeholiday #londonfitness #fitfam #fitness

Yoga is for everybody! It is often the missing link in many peoples exercise and health routine. Whether your goal is to improve your IBS, your ability to do the splits or increase your bench press yoga can help. Mastering the inner control of your muscles and combining this with appropriate breathing is a game changer on so many levels. The yoga classes we offer are tailored to all levels and are challenging but achievable for all. We take great care to show our guests how yoga can be a very useful tool in achieving their specific athletic and health goals. On our upcoming Ibiza retreats within the weeks programme we have an energising and strengthening morning vinyasa flow and a mind and muscle relaxing evening practice. Next Ibiza retreats: 4th-11th May (2 rooms left) 11th-18th May (sold out) http://lifeprojectadventures.com 🎥 Andree Martis #yogaforeveryone #lifeprojectadventures #ibizaretreat . . . . . #yoga #vinyasaflow #morningmotivation #morningflow #sunriseyoga #marathontraining #strengthtraining #instarunner #retreat #holiday #ibizaretreat #wellnessgetaway #healthretreat #fitnessretreat #mobility #wellbeing #breathwork #yogaforlife #controlyourself #yogaclass #sunsalutation #yogaoutdoors #warrior #yogatime #activeretreats

We’ve got some incredible view points and stunning hikes lined up to take you on this May. • Join us 4th-11th May in Ibiza! @thelifeprojectretreats • #alltheviews #secretbeaches #lifeprojectadventures . . . . . . #wanderlust #exploremore #ibiza #liveforadventure #ibizaretreat #hikingadventures #hikingholiday #walking #walkingholiday #retreat #fitness #fitnessretreat #fitnessholiday #beachvibes #holidayideas #bluesea #secretbeach #seaview #luxuryretreat #healthretreat #wellnessretreat #yogaretreat

SUNDAY SOCIAL HIKE - WIMBLEDON COMMON CIRCULAR • Join us this coming Sunday 24th March for our next social walk. • This month it’s Wimbledon Common Circular, starting from Putney Station. • An 8.4km loop around Wimbledon Common plus a 20 minute walk from Putney Station. The walk will be about 2.5 hours in total. • We will be getting the 10:50am train from Waterloo arriving at Putney at 11:05am. The walk starts at 11:05am from Putney Station. • On the way back we will stop at a pub for lunch between Wimbledon Common and Putney for those that fancy a refuel! • Come solo or with mates! Dogs are welcome too! This is also a great opportunity for you to ask us any questions you have about health, fitness and nutrition, meet new friends and get moving in the fresh air. • For full details of the hike see our website, link in bio @thelifeprojectretreats and let us know if you’d like to join us! • We hope to see you on Sunday! • #sundaysocial #lifeprojectadventures #sundayfunday

You’ve all heard the saying “That which does not kill us makes us stronger”. • Aka HORMETIC STRESS. • We often think of stress as all ‘bad’ but as with everything in life we need balance, so some kinds of stress can be ‘good’. • Hormetic stress makes us more resilient and robust, it makes us adapt and become stronger. • Some of the benefits of conditioning ourselves with hormetic stress are a healthy immune system, resistance to injury/disease, healthy aging/longevity, enhanced learning and increased fertility. • So what are some examples of hormetic stress?: ✅ challenges (physical & mental) ✅ heat exposure (e.g. sauna) ✅ cold exposure ✅ hard workouts ✅ anti-oxidant rich foods • #bemorehuman #challenge #lifeprojectadventures • 🎥 Felicity Cole Personal Trainer

Day 1 Flō Retreat Center for our nutrition, functional medicine and strength & conditioning course with Functional Medicine Costa Rica was all about Gut Health. • The biggest take home being we are living an evolutionary mismatch. • Ben talked about all the things that can decrease our gut health. You can see 21 things we spoke about on our stories. • But what can we do to RESTORE OUR GUT HEALTH? • Of the 10 things Ben spoke about the NUMBER 1 thing was to BECOME AN ANTI-FRAGILE HUMAN. • What does this mean? It means building more physical and mental resilience, challenging ourselves, building more muscle, adopting better ‘meal hygiene’ practices, finding ways to cope with stress, being more mindful, not getting attached to being ‘sick’, becoming more parasympathetic and finding our PURPOSE. • If you’d like to know the other 9 things you can do to restore your gut health we will be talking about them in our newsletter going out tomorrow. DM us to be added to our newsletter list and for more great info like this! • We talk about all things gut health on one of the evening seminars on our Ibiza Retreats so we can give you the tools to take charge of your health. • #lifeprojectadventures #guthealth #retreat

HAPPY HIPS • Most often it’s not more stretching that your hips need it’s STRENGTHENING. • Really that applies to the whole body but today we’re talking about hips as it’s an area we see a lot of struggles with, mostly due to lack of use and not enough movement variety but made worse by sitting in chairs a lot, cycling for long periods (with weak hips), treadmill running, our emotions and more. • When the ‘core’ muscles (think like a cylinder between the diaphragm and pelvic floor) aren’t functioning at optimum something has to take over to stabilise the spine (the body is super good at adapting in anyway possible) and that is often the hip flexors (more on this in future posts). • HAVE A GO at this ISOMETRIC BOTTOMS UP SPLIT SQUAT to see how strong your hips are and how your ‘core’ is functioning. • HOW - Set up in this half kneeling position and try to hover your back knee 1cm off the floor and HOLD. • FEEL - A LOT in the front of the back leg. It should never feel easier (find more ‘tension’ if it does!) you just get stronger and better at holding the position. • Try to keep RIBS over PELVIS, shoulders stable and face relaxed. • Any questions ask us! Let us know how you go! • #movementmonday #strengthtraining #mobility

Are you ready to turn your New Year inspiration into the habits, rituals and actions needed to become the best you? • Will this be the year you truly become the fit, healthy person you know you can be? • If so, what better way to ensure this is the case by booking a healthy getaway here in this beautiful villa with the Life Project Adventures in May! • Take a trip with us to the beautiful island of Ibiza for a week of activity, fun, delicious healthy food, like-minded people, the Mediterranean air and of course some much needed sunshine. • We have 2 retreats in May currently on early bird pricing (until end Jan), 4th-11th May and 11th-18th May. We have 1 remaining spot (male) on the second week and limited spaces on the first week so act fast to book your place! • Read more on our website. Link in bio The Life Project Adventures • 🎥 @fredlarsenphotography • #lifeprojectadventures #ibizaretreat #newyearnewyou

Coach @benjennings_pt taking us through a little Animal Flow sequence. . 🎥 @fredlarsenphotography . . . @animalflowofficial #movementislife #movemore #lifeprojectadventures #activeretreats #activeretreat #activeliving #controlyourself #bemorehuman #animalflow #health #fit #fitness #fitnessretreat #fitnessholiday #wellness #wellnessretreat #ibiza #strength #flexibility #mobility #flow #handstand #mobilityflow #morningroutine #gymnastics #retreat #holiday #travelfitness #instatravel #ibiza2018

On Wednesday, halfway through our week we started the day with Animal Flow taught by @benjennings_pt . Animal Flow is brilliant for strength, flexibility, body control and coordination and was the perfect energising start to our day. . . . @animalflowofficial #animalflow #activeretreats #trainingholiday #lifeprojectadventures #retreat #movement #crawls #movementpatterns #ibizaretreat #outsidetraining #outsideisfree #activeretreat #wellnesswednesday #wellness #health #healthylifestyle #fitnessretreat #fitness #mobility #flexibility #freeflowfriday #luxuryretreat #luxuryvilla #healthretreat #retreatlife #yoga #pilates #strength #movementislife

A change of stimulus this morning. Sea sprints provide an alternative resistance and greater challenge with less stress on the joints so great for those making a comeback (or starting out) to running too. . 📷 @fredlarsenphotography . . . #seasprints #beachtraining #outsideisfree #outsidetraining #retreat #fitnessretreat #retreatlife #activeliving #movemore #movement #strength #activeholiday #holiday #trainingholiday #fitnessholiday #health #fitness #wellness #skills #runholiday #laughter #running #sprinting #activeretreats #fatloss #fitnessmotivation #tbt #lifeprojectadventures #ibiza #strengthtraining

Exercise doesn’t have to be complicated. . The quickest way to get your heart rate up is switching between crawling to sprinting. . The beach provides the perfect environment for this. Try it next time you’re there! . 📷 @fredlarsenphotography . . . #beachtraining #lifeprojectadventures #sprint #sprints #crawls #beachvibes #running #getstrong #outsideisfree #sunrise #sunriseworkout #retreat #fitnessretreat #activeretreat #activeretreats #fitnessholiday #healthyholidays #funandgames #beachbody #crawling #mobility #hiit #hiitworkout #ibiza #calabassa #ibizaretreat #fitnessmotivation #fitness

In just 6 weeks time we are back in Ibiza and we want YOU to join us! • WHY? • Because we want to help YOU! • Are you lacking in motivation? Is stress having a negative impact on you? Are you tired of feeling bloated? Do you feel stuck and need some direction? Are you struggling to lose weight? Are you exhausted and need a damn good holiday? Are you confused as to what you should be eating? Do you want to kickstart your training? • We help you with all this and MORE by providing the coaching, the laughter, the delicious food, the activities and most importantly the right environment for you to make the absolute most of your time away. • We are running a FLASH SALE for our 20-27th October Ibiza retreat. 20% off per person or 35% off if you come with a friend or partner. • Message us to book! • https://www.thelifeprojectadventures.co.uk/ibiza2018/ @thelifeprojectretreats #lifeprojectadventures . . Coaches: @felicitycolept @gusmartinpt @benjennings_pt . . . . #timeforchange #ibizaretreat #holiday #activeholiday #fitnessholiday #activelifestyle #fitretreat #wellbeing #fitlifestyle #nutrition #wanderlust #friendsforlife #fitnesslife #ibiza #lifeofadventure #exploretocreate #fitnessfeed #fitspo #balance #retreat #wellness #wellnessretreat #holisticliving #nutritionaltherapist #health #healthretreat #fitnessretreats @canverruibiza

Netball meets American Football. . . When a fun beach game turns into a Battle of the Titans! . . Play is not just essential to children’s lives, adults need downtime too. Play is vital for health. Play helps us connect with other people. Play leads to laughter. What better way to de-stress, feel good and be in the moment. . . #playmore #lifeprojectadventures . . 🎥 @andreemartis . . . . #retreats #funinthesun #beachgames #ibizaretreat #keepitfun #competitive #moreeveryday #fatloss #teamfun #sweatlife #retreatlife #wellnessretreat #activeretreats #activeliving #fitnessholiday #londonfitness #wanderlust #fitspo #fitnessmotivation #laughing #health #beachlife

Your life becomes more rich and expansive when your body feels and moves well. How are you moving today? . . #movemore #movewell #lifeprojectadventures . . . . #ibizaretreat #moveoften #saq #agilitytraining #agilitydrills #activeretreat #activeliving #feelgood #playmore #wellnessretreat #outsidevibes #trainoutside #liveforadventure #trainingholiday #ibiza2018 #runtraining #retreats #yogaretreat #retreatyourself #findyourtribe #crossfitlife #movementculture

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