Fitness and Flow
- Flō Retreat Center
- May 20
- 3 min read
Updated: Jul 14
Retreat Dates: February 15th-21st, 2026
Hosted By: Gerard Friedman and Krista Plano
retreat overview
Fitness and Flow offers a unique approach to physical and mental health, helping you facilitate strength, clarity, and inner peace.
retreat description
Join Krista and Gerard in the jungles of Costa Rica and ground yourself in daily practices that align your mind, body, and spirit. Fitness and Flow offers a unique approach to physical and mental health, helping you facilitate strength, clarity, and inner peace. Whether you are experienced or a first-timer, Fitness and Flow provides a supportive environment for growth, rejuvenation, and self-evolution.
-Strength train in the heart of the jungle under the guidance of Gerard, veteran personal trainer.
-Expand your consciousness with daily meditations lead by Krista, mindfulness meditation coach.
-Integrate new perspectives with group talks and practices focused on personal growth and evolution.
-Explore the jungle and its many inhabitants, hike to waterfalls, lounge at the beach, be part of a supportive community, and make lifelong connections.
Hosted at Flo Retreat Center in Uvita, an eco-luxury haven nestled in the lush jungles of Costa Rica. Just minutes from the Marino Ballena National Park and the famous "Whale’s Tail" beach, Flo offers the perfect balance of jungle tranquility and adventure.
Flo's property is equipped with a beautiful view of the Pacific ocean, pool, common area, multiple waterfalls, yoga studio, and a gym with high quality strength machines, free-weights, and cardio equipment.
meet your hosts
Gerard Friendman + Krista Plano
Gerard Friedman is a Nationally Board Certified Health and Wellness Coach, Certified Athletic Trainer, and Personal Trainer. Gerard specializes in leading individuals and groups in physical exercise and mental practices that improve fitness, resilience, and longevity. Krista Plano is a Certified Mindfulness Meditation Coach and Business Operations Specialist. Through mindfulness practices, Krista helps people recognize and investigate patterns of limitation, and implement solutions that align with their highest self.

sample schedule
Arrival: February 15th SJO Airport by 2pm local time
Departure: February 21st at SJO no earlier than 2pm local time
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everything included
7 nights eco-lux accommodations at Flō Retreat Center
All meals (breakfast, lunch, dinner) made with fresh local ingredients
Daily yoga and movement classes
Meditation + Gym Workouts
Excursions to waterfalls, beaches, and local markets
Airport shuttle to and from San José International Airport (SJO)
Full access to Flō’s yoga shala, pool, gym, and hiking trails
PRICING
Payment Plans: Available by request
Shared Room: Starting at $2,100 per person
Private Room: Starting at $2,400 per person


Explore more details of our accommodations here!