Perfect Balance Ritual

Perfect Balance Ritual with the Marbella Club Hotel

13th – 17th October 2021

Purpose

This retreat is designed to introduce and guide you to a happier, healthier more balanced you and the long lasting benefits of wellbeing through nutrition, movement, sleep, meditation, emotions and self-care in the sunshine.

Your  programme will help you delve into the adventurous range of outdoor fitness activities ,Complete with a personalised nutritional consultation and collaborative cooking classes as well as meditation and ayurvedic rituals and routines , the goal of this retreat is to improve overall fitness and learn professional tips for maintaining an optimum state of wellbeing and performance .

 

Useful Information

Let us know if you have any allergies or /and intolerances.
Don ́t forget to communicate if you have any muscle or bone problems. Please complete a Nutritional Consultation Pre-arrival Form.

Recommended Clothing

Please bring sports clothes and shoes for yoga, Pilates classes and hiking session.

Backpack.
Don ́t forget your swimwear for Spa treatments. Elegant attire is required when dining at The Grill.

Agenda

13th October 21

Arrival, Check-in

Meet Liana personally for an introduction to Marbella and the beautiful Marbella club. Have a relaxing stroll through the resort in the sunshine and if you have any questions I will be happy to answer them all for you .

 6 pm – Welcome

Attendees will meet the wider Wellness Team who will introduce the retreat theme, explain our Wellness pillars and go over your itinerary. Enjoy a delicious green juice.

8 pm – Mocktails & Dinner

Start with mocktails incorporating anti-inflammatory and antioxidant nutrients such as ginger and turmeric to reduce any immune reactions that could
tax mitochondrial function, poor oxygen delivery to tissues and poor liver detoxification from high-intensity exercise.

A delicious meal with a rainbow of colours, including antioxidant nutrients and cofactors for the body to produce its own antioxidant enzymes, to help reduce inflammation and protect the body from oxidative stress.

Thursday, 14th October  21

8 am – 12 pm – Fitness Evaluation & Nutritional Consultation

All consultations will have a quick but extensive assessment of your muscular strength, flexibility and aerobic abilities through a series of exercises and movements. These findings will help your Personal Trainer pinpoint areas that need extra attention and select a personalised list of fitness exercises that will favour short and long-term results from a holistic perspective.

All attendees will have a 60 minutes consultation with Qest with our naturopath nutritionist.

8 am – Buffet Breakfast

A variety of cold and hot dishes available to attendees until 12 pm.

12:30 – 1:15 pm – Mat Pilates Or Meditate with Liana on the beach in setting an intention for the week with a primordial sound meditation .

A system of exercises designed to strengthen the body and improve core muscle tone. Engaging the mind in the control of the body promotes balance and coordination through breathing techniques.

1:30 pm – Healthy Lunch

The Wellness Chef will demonstrate how to prepare foods with key nutritional interventions to consider when doing high-intensity sport.

A delicious meal incorporating the 3 key macronutrients: carbohydrates, proteins and fats, to provide the body with adequate fuel for optimum performance. This will include low GI carbohydrates such as sweet potato, legumes, quinoa and vegetables for sustained fuel, as well as good sources of proteins and fats such as oily fish, avocados and legumes.

4:30 pm – Functional Training

Fitness activity based on day-to-day motion patterns and physical activities. A full body workout, its key aspects are quality and range of movement. Gain strength, agility, coordination and balance in a fun, dynamic environment.

5:30 – 6:15 pm – Running Or if you prefer something a little less energetic then Liana will offer an Ayurvedic practise  in the lush flower gardens of the hotel, healing through the sense of  sight , smell, sound .

Easy run along the beach promenade, adapted to your fitness level.

6:30 pm – Spa Time

Enjoy a session at the dynamic Seawater pool and receive a 30 minutes Sport massage.

8 pm – Healthy Dinner

Start with detoxifying mocktails that include natural fruits to replenish the body from exercise and help speed up the glucose uptake.

A nourishing meal combining both protein and carbohydrates, to promote greater glucose and amino acid uptake into the muscle and slow the cortisol levels, which can suppress the rate of protein synthesis. This will also include wholegrains and legumes for energy producing B vitamins.

Friday, 15 October 21

8 am – Breakfast

Attendees will have a set Wellness Breakfast.

9 am – 1pm – Hiking (3h duration A picturesque route bordering the Juanar.  A hiking trail of 6 -7km with a medium/high difficulty. Treats will be offered during the hike.

Or if you prefer  Liana will hold a relaxing but  empowering  class in the sunshine on how to align ourselves with the   Rhythms of Nature, the circadian /seasonal /Lunar /tidal /celestial , how to perform a seasonal detox and healthy daily routines that enliven you and keep your body, mind and spirit balanced.

 

2 pm – 3:30 pm – Mediterranean Lunch al fresco

A nourishing lunch incorporating electrolytes to replenish and hydrate the body from exercise, as well as a rainbow of colours, full of phytonutrients that act as antioxidants and help reduce inflammation from exercise.

 

4 pm – 4:45 – Fitness Talk “Sport for health”

Learn how to train in order to achieve your goals.

 

5 pm – Yin Yoga

A passive and meditative yoga practice, Yin focuses on lengthening the connective tissues in the hips, pelvis and spine. You will increase flexibility and enjoy a feeling of release and relaxation. It is especially ideal for athletes who need to relieve joint tension and muscular tightness.

 

6:30 pm – Spa Time

All attendees will receive a 30-minute Thai massage.

 

8 pm – Healthy Dinner

A nutritionally dense lunch based on whole foods, potent plants, herbs, organic ingredients and seasonal elements to increase nutrient status.

 

Saturday, 16th October 21

 

8 am – Breakfast

9 am -11 am – Cycling Tour or Meditation using a mantra, and setting your intention .

Cycle from the Marbella Club to San Pedro through the beach promenade. A 20 km route with a low/moderate intensity.

11:15 am – 12:15 pm – TRX

Suspension based training designed to enhance strength, balance, flexibility and core stability. Using a portable performance training tool that leverages gravity, you will be guided through several effective yet challenging functional exercises as you use your body weight as resistance.

Or

 A class by Liana based on the teachings of Deepak Chopra  on  the six most important pillars of health to focus on in our daily lifestyle : Sleep, meditation , movement/physical activity ,healthy emotions, nutrition and selfcare.

 

1 pm – Healthy Lunch

A delicious meal that eliminates hyper allergenic foods such as gluten, dairy and additives to ensure nothing prevents optimum performance. Instead it will be made with gut loving foods such as pomegranate, onions, garlic, ginger, beetroot and cruciferous vegetables, naturally high in digestive enzymes for optimum absorption and digestion to ensure energy and performance.

 

3:30 – 5:30 pm – Departure Fitness Consultation

Personal one on one Consultation with Liana .

Receive personalised advice and recommendations.

 

6 pm – Spa Time

Enjoy a session at the dynamic Seawater pool and receive a 30 minutes Sport massage.

 

8 pm – Mocktails Demo & Dinner

Start with detoxifying mocktails that also stimulate the digestive juices, helping to digest and absorb the delicious food more easily.

A delicious meal concentrating on reinoculating the gut with high soluble fibre “prebiotic” foods, such as chicory, Jerusalem artichoke, garlic and onion, amongst others, to keep the gut healthy and functioning. Key nutrients such as zinc, antioxidants (e.g. vitamins A, C, and E), omega 3, and the amino acid glutamine will also be adding for gut healing, ensuring nothing gets in the way of your fitness regime.

 

 

Sunday, 17th October 21

Breakfast at leisure

Feel free to order from the wellness breakfast menu.

Check-Out & Transfer

 

Book Your Retreat

Whether you are looking for an in depth week long Ayurvedic retreat or you simply want a light introduction to wellbeing as part of a private holiday in Marbella talk to me personally and look forward to discovering a happier healthier more balanced you.

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