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Fitness and Flow

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.

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sample schedule

Arrival: February 15th SJO Airport by 2pm local time

Departure: February 21st at SJO no earlier than 2pm local time

Day 1 - Arrival Day!

  • 3:00pm - 7:00pm - Check-In's

Day 2

  • 6:00am - Coffee/Tea 

  • 7:00am - Meditation

  • 7:30am - Gym Session

  • 9:00am - Breakfast

  • 10:000am - Flo Waterfalls

  • 1:00pm - Lunch

  • 2:00pm - Free Time

  • 4:00pm - Playa Hermosa Sunset

  • 6:00pm - Dinner

Day 3

  • 6:00am - Coffee/Tea 

  • 7:00am - Meditation

  • 7:30am - Gym Session

  • 9:00am - Breakfast

  • 10:00am - Optional Massage

  • 1:00pm - Lunch

  • 2:00pm - Optional Massage

  • 6:00pm - Dinner

  • 7:00pm - Evening Meditation

Day 4

  • 7:00am - Leave for Excursion One!

  • 8:30am - Leave for Excursion Two

  • **Lunch out!

  • 2:00pm -  Lecture  

  • 4:00pm - Meditation

  • 5:00 - Movement Practice

  • 6:00pm - Dinner

Day 5

  • 6:00am - Coffee/Tea 

  • 7:00am - Meditation

  • 7:30am - Gym Session  

  • 9:00am - Breakfast

  • 10:00am - Whales Tail Beach

  • 1:00pm - Lunch

  • 2:00pm - Gym Session 2

  • 6:00pm - Dinner

Day 6

  • 6:00am - Coffee/Tea 

  • 7:00am - Meditation

  • 7:30am - Last Gym Session!

  • 9:00am - Breakfast

  • 10:30am - Pool Time

  • 1:00pm - Lunch

  • 2:00pm - Free Time

  • 6:00pm - Dinner

  • 7:00pm - Final circle

Day 7

  • 6:00am - Coffee/Tea/Breakfast

  • 7:00am - Departure 1

  • 8:00am - Departure 2

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

Private Room includes private bathroom and one queen bed
Private Room includes private bathroom and one queen bed
Shared Room includes shared bathroom and two twin beds
Shared Room includes shared bathroom and two twin beds

Explore more details of our accommodations here!




reserve your spot




 
 
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