Key Takeaways from XPT Experience Alumni
What if you could shift your entire approach to health, wellness, and holistic performance with a single, 3-day trip? Ask anyone who’s been to an XPT Experience, and they’ll tell you this profound transformation isn’t just possible—it’s something they continue to carry forward.
Recently, we invited our alumni to reflect on key aspects of their past XPT Experiences that still impact their lives today. Six major themes emerged, each showcasing a unique dimension of the XPT ethos. Let’s explore these transformative pillars, backed by the voices of those who have lived them.
1. Importance of breathwork
Breathwork is an often-overlooked component of fitness, but XPT alumni consistently praise it as a life-altering practice.
“I wish there were more people around me that took stock in this. I try a breathing exercise most days.”
Many have integrated breathwork into their daily routines, noticing benefits in stress management, focus, and performance enhancement.
“The breathwork we participated in during the morning sessions is something I still do. I don't feel right unless I do my breathwork first thing in the morning. It really helps to manage stress and gives me better focus to start my day.”
With techniques designed for both intensity and relaxation, breathwork serves as a tool for resilience. Alumni apply these techniques in a range of situations, from workouts to high-stress moments, recognizing the mental edge it provides. One alumni put its expansive power in simple terms:
“Breath control influences mind control.”
2. Embracing positive self-talk
XPT’s approach to mental resilience goes hand-in-hand with physical training. Alumni highlight the program’s emphasis on pushing past perceived limitations, cultivating a mindset where positive self-talk fuels physical endurance and courage.
“In the underwater workouts, that’s real panic — when you feel like you need to breathe or you might pass out or die, and then you take your brain to another place and keep going. I’ve done some extreme stuff in my life, but that one was intense. I think that experience alone allowed me to go back to my life with the belief that I was capable of so much more.”
This shift in mindset often means alumni leave with an enduring belief in their own resilience, a mindset they bring into other areas of life.
“I now know I can ALWAYS do a little more.”
3. A practical approach to high performance
It’s easy to get caught up in the belief that every minute of the day should be dedicated to building better habits, and if you don’t, then you won’t be the highest performing version of yourself. We help participants understand that the only habits that make an impact are the ones that are realistic to perform consistently. Alumni describe learning to set a realistic routine and appreciating their body’s gradual progress over time rather than striving for immediate perfection.
“It honestly made me less rigid. It made me motivated but more realistic about everything not being so black-and-white. We’re never going to be perfect, and in fact, perfection is unhealthy.”
This pressure frequently manifests in feeling the need to track everything you do with wearables.
“PJ mentioned running the race or hiking without all of the different types of technologies out there these days like smart watches, rings, etc.... I really enjoyed this view, and I work out without needing to track everything. I feel like it has made me more consistent with movement in general, instead of trying to do all-or-nothing workouts 7 days a week.”
By learning to approach fitness with achievable goals and embrace consistency, XPT alumni discover a more balanced way to sustain their health journey.
“Do what you can; don’t say you’ll do what you won’t.”
4. The power of hot and cold therapy
Alumni frequently highlight XPT’s emphasis on hot and cold therapy as a cornerstone of their recovery and resilience routines.
“First, the hot and cold. I don’t have a sauna yet, but I did splurge on an ice bath... I try to do it almost every single day, and it is the best.”
These tools go beyond physical recovery, offering a chance to build mental fortitude.
“Ice baths have made me extremely disciplined.”
Some even take their practice on the road.
“I will search for saunas and cold plunges whenever I travel now and buy daily passes. I noticed each time I did it during XPT, I loved the feeling, and it’s something I am able to find in most parts of the world with my travel routine.”
The benefits are undeniable, but getting in can be daunting. With the right tools and support, you can reframe that fear. As one participant said:
“I learned that the ice is my friend.”
5. Outdoor exercise and play as keys to performance
XPT’s setting and programming remind participants of the joy and challenge in outdoor workouts. Alumni are encouraged to break out of traditional gym routines, exploring movement in natural environments that reinvigorate their sense of play and adventure.
“Just a great reminder to get out of the gym and do workouts outside, vary your workouts, try different challenging things.”
This shift helps many reconnect with movement as a source of joy and spontaneity, enriching their fitness routine.
“Biking, pool, and ocean workouts were perfect for me.”
6. Connection as part of the performance equation
Finally, the sense of community within XPT Experiences often leaves a lasting impression on participants. Alumni speak of connections made with like-minded individuals, which sometimes lead to friendships, travel, and more fitness adventures together.
“I’ve kept in touch with XPT participants for years since I did my first one in 2016. We’ve run marathons together, gone on ski trips together, etc. What a fantastic opportunity to meet like-minded people.”
But it goes beyond building a network. Participants quickly realize how essential connection is to reaching a higher level of performance.
“I no longer overlook community as part of the health equation.”
Conclusion
XPT Experiences are more than an intense fitness retreat; they’re a transformative journey that combines physical performance with mental resilience, practical wellness practices, and a supportive community. For alumni, the program’s lessons extend into everyday life, enriching their personal approach to health and self-discovery. The power of XPT lies not only in building better athletes but in inspiring individuals to be the best at getting better, day by day.