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Surf      Yoga      Pilates 

in Nosara, Costa Rica

November 17-23, 2024

A Wellness & Adventure Retreat with Samantha Wood

Imagine a week in one of the world's rare Blue Zones enjoying the distinct sights and sounds of Nosara, Costa Rica!

Jungle adventures, surfing or swimming in warm water, sunsets at the beach, amazing healthy food, daily movement classes (Pilates and Yoga), acupuncture or cupping sessions, and a sound bath meditation are just a few of the highlights of what this retreat has in store for you.

Open to all fitness and experience levels.

Think of this retreat as a fun way to move your body and supercharge your soul!


Something magical happens when you have the courage to leave your every day routine.  Travel to a beautiful new country. Try new things. Experience different cultures.  Meet new people.  My intention is to inspire and empower you to JUST DO IT!  Let this retreat be the excuse you might need to take a break- from work, from family, from "reality".  Everything is organized for you. All you have to do is get on a plane and get yourself to Costa Rica!  Spend a few days and focus on YOU! Self-care, healthy living, adventure, friendships, and fun! 

Our retreat venue is Nalu Nosara in Playa Guiones. Luxury eco-friendly villas surrounded by Costa Rican jungle, located just steps from the beach and close to local shops, restaurants, and activities.

A Typical Day on Retreat in Nosara...

Wake up to the sound of birds & howler monkeys while enjoying coffee, tea, fruit, and juice at your villa. Experience a Pilates class in the open-air jungle studio followed by homemade brunch by our private local chef.

Choose your activity of the day: surf, horseback ride on the beach, SUP, chill at the private plunge pool, zipline, walk on the beach or through the jungle paths, get a massage, go for a swim, or just grab a coconut and relax in a hammock.

In the afternoon, melt into a yummy yin yoga class, then join the locals for a gorgeous sunset on the beach.

On the first and last evening of the retreat, we will have a homemade meal at the Villas with our private chef. On the other nights, you can enjoy a delicious dinner out at some of the town's best restaurants.



Nosara is a small, sleepy surf town on Costa Rica's lush Nicoya Peninsula, one of the world's 5 Blue Zones. Hidden amongst monkey-filled trees, Nosara is best known for its great waves, chill vibes, yoga studios, the international community, and delicious, healthy food.

Nosara is a prime destination for health, wellness, and surfing and our retreat venue, Nalu Nosara, is a culmination of all of those. Rather than traditional rooms, the hotel is made up of a series of individual villas — each with either two or three bedrooms, spa bathrooms with indoor/outdoor showers, an open living area with a kitchen, and a private saltwater pool. Each Villa  has a washer and dryer, and a kitchen equipped with a dishwasher, microwave, blender, coffee maker, toaster, pots, pans, dishes, etc. Linens, baths, and Turkish beach towels are included for your stay.  Air-conditioning is provided to ensure your comfort during hot days or nights. You also get free access to high-speed wifi internet.

The property is surrounded by lush gardens, providing privacy for guests as well as encounters with local howler monkeys and iguanas. Classes are held at the property's open-air fitness studio, while the beach is just a short walk away to enjoy the Costa Rican surf or a dip in the ocean.

Nalu means wave in Hawaiian and to go with the flow. In Costa Rica, they have a similar saying, Pura Vida, that you will come to hear daily from all the locals. Essentially, Pura Vida means eternal optimism and just going with the flow, which is a theme of this retreat!


We have 3 room options for you to choose from:

Nalu Private Room

Private Room


A private room in a 2 or 3 bedroom villa offers guests a tranquil, rejuvenating, home away from home experience. The bedroom has a spacious and comfortable queen bed, its own spa bathroom with an indoor/outdoor shower, closets, and a porch overlooking the jungle with a hammock and lounge chairs.

Nalu Double Room

Shared Double Room

Shared double rooms have 2 twin beds in a private room of a 2 or 3-bedroom villa. The price listed is per person. 

Each room has a private bathroom with indoor/outdoor shower, closets, and a porch overlooking the jungle with a hammock or swing chair. 


Shared Quad Bunk Room

The shared quad bunk room has 4 twin beds in a private room of a 2 or 3-bedroom villa. The price listed is per person.

Each room has a private bathroom with an indoor/outdoor shower, closets, and a patio overlooking the jungle with a hammock or swing chair. 

What's Included in this package:

  • 6 nights accommodation in a modern, luxury, eco-friendly villa

  • Daily brunch prepared fresh in the Villas by an amazing, local, personal chef

  • Two dinners at the Villas prepared by our personal chef

  • Bottomless coffee, tea, and water available throughout our stay

  • Daily Pilates-based classes (taught by Sam - a physiotherapist and certified Pilates teacher)

  • Daily yoga classes (taught by Zac, a Nosara legend!)

  • Mini-Acupuncture or Cupping Session with our licensed Acupuncturist, Christy Koehler!

  • A Sound Healing & Meditation Journey

  • A group surf lesson with the BEST local instructor, and option to add on additional lessons and/or board rental

  • Option to participate in a local community service activity to give back to this beautiful location and the local residents

  • Group excursions/activities

  • High speed Wifi connection

  • Private saltwater plunge pool at each villa

  • Private spa bathroom with indoor/outdoor shower per bedroom at each villa

  • Parking


What's not included:

  • Airport transfer

  • Travel insurance

  • Flights costs

  • Additional activities not included in the itinerary: such as ATV rides, zip line tour, SUP, visit to the monkey sanctuary

  • Visa fee (if applicable)

  • Additional treatments: massages, facials, body treatments available and local spas within walking distance

  • Group dinners at the town's best restaurants

  • Alcoholic beverages

Benefits of this Retreat: 

  • Be more relaxed and refreshed than you’ve ever been

  • Restore your mind, body, and soul

  • A chance to get away and step aside from all the hustle and bustle of city life

  • Peace and quiet for the mind, refreshing energy for the body

  • An amazing escape if you’re feeling stressed, tired, overworked, or just need a week to relax

  • Have a wonderful time learning a different practice than your own

What makes this retreat special?

I LOVE retreats! Attending them and hosting them! And wow, there are so many great ones to choose from these days! 


What makes mine different? I'm very proud to say that my retreats are perfect for ALL movement experience levels, even for those who have never done Pilates or yoga before. It also brings me immense joy to offer a community service activity at each of my retreats that benefit the local environment and residents. 


Besides being a yoga and Pilates teacher, I am a physical therapist with over 25 years of experience. My favorite things are travel, adventure, wellness, great food, meeting wonderful like-minded souls, and of course healthy movement to keep our bodies and minds strong. I have heard people say that they would love to go on a retreat but don't feel comfortable because they don't have any experience with yoga or Pilates, or they have an injury and are afraid they will not be able to do the classes. Not to worry! As a Physiotherapist, I can work with you to find variations or modifications of the movements so that you can safely enjoy and benefit from the classes.

For this retreat, I'll be teaching the Pilates classes, and our daily yoga classes will be taught by Zac - one of the best, most popular teachers in Nosara!

Something that is very important to me as a traveler and retreat leader is giving back to the places I visit and to the local communities. My goal is to leave places better than when we arrived! The organization we've chosen to work with for this retreat in Nosara is called Costas Verdes. Last year's tree planting community service activity with them was so special, and I'm so happy to be working with them again this year.

"Costas Verdes is a nonprofit organization founded in 2009 with the mission to restore devastated coastal ecosystems from past agricultural practices. By creating, leading, and implementing reforestation projects at public beaches and natural protected areas, Costas Verdes actively involves and empowers local communities to ensure sustainability on their projects."


Daily Program

Check-in is at 4 pm on Saturday, November 17th. We can enjoy the sunset on the beach, and then follow it up with a Restorative Yoga Class in our open-air shala: the perfect antidote for a day of traveling! We will then get to know each other over a delicious dinner prepared at the Villa by our amazing private chef!

Start your mornings with coffee, tea, fresh tropical fruit, and juice in your Villa. Each day we will have a Pilates class taught by Sam and a yoga class taught by Zac. The days will differ slightly, and the exact schedule will be provided closer to the retreat date. What you can plan on is a group surf lesson, community service project, jungle hike to Bodhi Tree Resort where we will do a Reformer Pilates class and enjoy their fabulous juice bar, and an evening Sound Healing Journey.

Of course, there will be lots of free time for other activities (which we can arrange for you) such as massages or other bodywork, horseback riding on the beach, zipline tour, SUP, ATV tour through the jungle, shopping, a visit to the monkey sanctuary, walks on the beach, swims in the ocean or relaxing at the private pool.

In the evenings, you are invited to share the magical sunsets on the beach with the local community. For dinner, there are lots of great restaurants within walking distance of the villas. We will have a group dinner plan each evening, but of course you are welcome to enjoy dinner on your own if you prefer.

On the last day, we will do a morning Pilates or yoga class (or perhaps a combo) followed by a delicious, healthy breakfast to nourish you on your travels. Check-out is at 10 am, but if you need a late check-out we can accommodate you.


The Food

Our private chef, Dilara, lives in Nosara and is absolutely amazing! Her presence and her food were a highlight of last year's retreat. She makes delicious, healthy, locally sourced food for us right in our Villa. If you have any food allergies or sensitivities just let her know and she will accommodate you.


Daily brunch is included in this retreat, as well as dinner on the first and last evening.


For brunch each day, she offers a coffee bar, fresh local fruit, and entrees such as smashed potatoes, frittata, chia pudding, gluten-free pancakes, a typical Costa Rican breakfast, and a middle eastern breakfast. She likes to make something new and different every morning to keep it interesting, but of course, if there is a crowd-pleaser she will make it for us again!


An example of a dinner last year was: Arugula and Pear Salad- served with shaved parmesan and candied walnuts tossed in a honey dijon vinaigrette, followed by fresh caught local fish baked in a unique blend of coconut milk, lemongrass, curry, ginger, tomatoes, and green onions, all topped with a heaping bunch of fresh basil and cilantro served with steamed Jasmine rice. Coconut Crusted Passion Fruit and Lemon Tart for dessert.




I thoroughly enjoyed the Wellness Retreat in Costa Rica … across the board the entire experience was top notch! Sam’s dedication and attention to every detail was stellar.  Each one of us felt like we had an individual experience.  The accommodations, classes, food and local excursions were wonderful. Sharing this experience with this group of amazing women is something I will never forget. Thank you Sam! 

Debbie Luner

How To Get There 

We recommend you fly into Liberia Airport (LIR), which is a 2.5-hour drive to Nosara. You can also fly into San Jose Airport (SJO), and take a small plane from there to the Nosara airport. The driving distance from San Jose is approximately 4.5 hours.

Transportation to/from the airport is not included as flight schedules will vary. A private shuttle from the Liberia Airport (LIR) is around $160 each way, but depending on your arrival/departure times you may be able to use a shared shuttle for around $40 + 13% tax each way.

We can help organize transportation for you once you book your flights.


Payment & Cancellation Policy​

All deposits are non-refundable.

Remaining balance is due by September 1st. 

Cancellation requests submitted within 60 days of the retreat date, 50% of the total amount (less the deposit) will be refunded. Within 30 days of your retreat: sorry but no refunds given, no exceptions. Any refunds allowed will incur a 3% processing fee.

Please understand that it is your responsibility to read and understand our cancellation policies. Exceptions cannot be made for any reason; including weather, injury/illness, or personal emergencies. No refunds or credits for failure to attend or failure to complete the retreat, or for arriving late or leaving early. While no one books a retreat with the intention of canceling it, unexpected events do occur, so please consider purchasing travel insurance. When purchasing travel insurance, we recommend you select a policy that includes both trip cancellation (so that your trip fees will be covered should you or your family have a medical problem prior to or while on the trip) and medical expenses (in the event you have an accident while on the retreat). Most travel insurance must be purchased within 14 days of making your reservation.

I would LOVE for you to join me on this retreat! I am excited to share one of my favorite places on the planet with you!
Please email me with any questions:
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