FRIDAY
15:30 – 16:00 Registration
16:00 – 18:00 Workshop /Introduction and What is WHM?/
18:00 – Wellness and free program
19:30 – Dinner
21:00 – 22:00 Workshop /Breathing exercises/

SATURDAY
08:00 – 09:00 Workshop /Ice Grizzly’s morning energizer/
09:00 – Breakfast
10:00 – 12:30 Workshop /The 3 pillars of WHM and Science/
12:30 – 15:00 Free program
15:00 – 18:00 Workshop /Breathing exercises and ice bath/
18:00 – Wellness and free program
19:30 – Dinner
21:00 – 22:00 Sharing and Q&A

SUNDAY
08:00 – 09:00 Workshop /Ice Grizzly’s morning energizer/

What can you expect from the workshop?

• A safe and tranquil environment with a touch of nature.
• Activities to boost your energy for everyday life.
• Practicing WHM techniques to relax the body and mind, release accumulated stress and tension, and improve mental well-being.
• Introduction to the Wim Hof Method (history, about Wim, scientific journey, milestones, 3 pillars of the method, practical applications, etc.).
• Movement, relaxation, and working with the body, breath, and inner world.
• Immersion in icy water (this is entirely voluntary).
• Warm hugs ????
• Learning how to prepare, expose yourself to cold, and properly recover afterward for strengthening your body.
• A great atmosphere, strong experiences, a reset of the inner world, and the release of blocked emotions.
• Individual approach.
• Easy access by car and free parking.
• Excellent wellness, amazing food, and the beautiful atmosphere of a historic chateau.
• And much more…

What to bring?

• An open mind and heart.
• Willingness to try something new and allow yourself to do things differently this weekend.
• Swimsuit, towel, slippers.
• Yoga mat (for sitting, exercising, lying down, and breathing exercises).
• Blanket (for warmth during breathing exercises).
• Sports and comfortable clothing (for indoors and outdoors, bring something warm). Layering and loose clothing are recommended for easy dressing after the cold exposure.

Optional items:

• Scarf or eye mask (for comfort in darkness during breathing exercises).
• Small support under the head for breathing exercises.

You don’t need any special preparation for the workshop. No prior study or cold exposure is required. Participants with no prior experience in cold exposure have successfully managed the transformation after course preparation.

As Wim says: “You are stronger than you think you are!”

Important Notice
The Wim Hof Method (WHM) includes elements such as intense breathing, breath retention, increased mental focus, exposure to cold, ice water, or a combination of these. These activities can be potentially dangerous. WHM is not recommended for individuals with epilepsy, cardiovascular diseases, angina pectoris, Raynaud’s syndrome, severe asthma, during pregnancy or breastfeeding, or shortly after surgery. Participation is at your own risk. Individuals with serious health issues should always consult a doctor before starting the Wim Hof Method. Emil Špalda takes no responsibility for health or other complications arising during or after the course.

“We are the alchemists of our own bodies!” Wim Hof

Whether you seek to improve mental or physical health, build resilience to cold, alleviate symptoms of illness, better manage stress, deepen your knowledge, or are simply curious about the Wim Hof Method – the Fundamental WHM weekend workshop has something for everyone.

EMIL “ICE GRIZZLY” ŠPALDA
A passionate event manager, smiling host, creative idea generator, inspiring motivator, water gymnastics instructor, and psychosomatic therapist. A born happytarian, deeply immersed in yoga, meditation, qi gong, sound therapy, fasting, breathing exercises, cold therapy, mindset practices, and transformational retreats.

My mission is to guide people back to self-awareness that has been suppressed and pushed aside by the fast pace of modern life. Let’s live consciously in love and the strength of our inner self. A native of Trenčín, I spent a decade living abroad. I love the sea, sun, good food, traveling, and meeting new people. I currently live in Bernolákovo.