Sun, Fun & Wellness Retreat (60+ recommended)Costa Rica is a true slice of paradise. From lush green jungles and picturesque sunsets to delicious food and welcoming people, it is the ideal destination to escape the winter blues and enjoy a mix of activities and relaxation! For one week this February, we invite you to join our 2nd annual 60+ wellness retreat where you'll earn how to stay present, aware and positive in your body and daily life while enjoying everything this amazing country has to offer.
Through one-on-one coaching sessions, all-level group exercise classes and wellness workshops, we will all get to know ourselves on a new level while spending time with like-minded people in a beautiful environment! Plus, we'll enjoy local activities and excursions as part of your package in addition to plenty of free time to relax! Our goal is to provide you with a meaningful vacation, fun experiences and actionable wellness tips to take with you long after the trip ends. Solo travelers welcome! Who is this for? The trip is geared towards women and men 60+ who are looking to incorporate a little more wellness and movement into their lives while meeting new people. If you're looking to explore a beautiful country without having to worry about planning the details, while learning tips and strategies for achieving a more mindful life, this is for you! No fitness experience is required, but having a generally active lifestyle is recommended. Couples and singles welcome. Vertical Divider
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What to expect?
Together in a small group setting, we will explore movement through fitness, mobility and balance, learn about nutrition and healthy habits, and enjoy the local culture through activities, food, and relaxation! Each guest will have one-on-one sessions with our Coach Sarah Gawron to focus on specific wellness goals as well as the opportunity to take part in group classes, workshops and local excursions. There will also be plenty of free time during the days to relax or go off on your own to explore the town!
Fitness & Wellness:
With Coach Sarah by your side in group and individual settings, you'll learn why adopting a more mindful outlook and developing proper movement patterns will enhance your daily life, increase energy and boost mood. In our fitness and movement classes as well as afternoon wellness workshops, you'll develop the best ways to understand and then explore your natural movement patterns and fine tune them to remain pain-free. In the end, you'll have a new set of tools to help you be successful in movement, fitness and wellness wherever you go!
Adventure & Relaxation:
Each day of the retreat will present an opportunity for adventure ranging from the option to try a new food to going on an excursion with the group. Our group activities include a sunset sail on a catamaran, a complimentary massage to redeem at your leisure, and a local fruit tasting class with a local chef! Plus, during ample free time you can relax on the beach, reflect by the pool or go explore the surrounding town. You can also sign up for extra activities like surfing, kayaking, horseback riding, and zip lining!
Together in a small group setting, we will explore movement through fitness, mobility and balance, learn about nutrition and healthy habits, and enjoy the local culture through activities, food, and relaxation! Each guest will have one-on-one sessions with our Coach Sarah Gawron to focus on specific wellness goals as well as the opportunity to take part in group classes, workshops and local excursions. There will also be plenty of free time during the days to relax or go off on your own to explore the town!
Fitness & Wellness:
With Coach Sarah by your side in group and individual settings, you'll learn why adopting a more mindful outlook and developing proper movement patterns will enhance your daily life, increase energy and boost mood. In our fitness and movement classes as well as afternoon wellness workshops, you'll develop the best ways to understand and then explore your natural movement patterns and fine tune them to remain pain-free. In the end, you'll have a new set of tools to help you be successful in movement, fitness and wellness wherever you go!
Adventure & Relaxation:
Each day of the retreat will present an opportunity for adventure ranging from the option to try a new food to going on an excursion with the group. Our group activities include a sunset sail on a catamaran, a complimentary massage to redeem at your leisure, and a local fruit tasting class with a local chef! Plus, during ample free time you can relax on the beach, reflect by the pool or go explore the surrounding town. You can also sign up for extra activities like surfing, kayaking, horseback riding, and zip lining!
Highlights / What's Included
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Our Itinerary
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Day 1
Welcome to Costa Rica! Arrive at the Liberia, Costa Rica airport (code LIR) and take the provided shuttle to our resort to check in and get settled. We will meet in the late afternoon for introductions and to go over the program, and we will enjoy a welcome toast while watching the sunset over the ocean. As a group, we'll visit a local restaurant for a delicious dinner and to get to know one another. Day 2 On our first full day, we'll wake up to welcoming sunshine and take a walk along the beach and enjoy a guided stretch to wake our bodies from the travel day yesterday. We'll have fresh breakfast at the resort and then free time to relax on the beach. In the afternoon, we'll come together for a wellness workshop about Creating (and sticking to) Healthier Habits and a light workout following that theme from a fitness perspective where we'll learn a simple workout that you can do anywhere! Free night. Day 3 Wake to an optional early morning beach walk and a bodyweight strength fitness class followed by breakfast (though you can always grab a bite before we meet as well). During today's free time, you may choose to visit Las Catalinas, a nearby beach and community, for stand-up paddle boarding, kayaking or hiking, or just to sit back and relax at our hotel. In the afternoon we'll have a Balance Workshop and learn how to develop stability and control. We'll have a special group dinner at one of the most picturesque (and delicious) restaurants in town. Day 4 This morning, we'll kick things off with a water workout in the adult pool. Then you'll have a free day (great time to redeem your complimentary massage!) and your scheduled one-on-one coaching session with Sarah to talk through individual health and wellness goals and a personalized plan for working towards those goals back home. We'll meet again in the afternoon for a Grab & Go Healthy Snacks nutrition workshop, and then we'll put this into action with a very special local fruit tasting. Free night. Day 5 Early morning beach walk (optional) and fitness class. Then we'll have breakfast and a free morning / early afternoon (plus any final one-on-ones). Enjoy this time to relax, explore the town or learn to surf! In the mid-afternoon, we'll walk down the beach to board a catamaran for an afternoon and sunset sail! There will be opportunities to snorkel, watch for whales and dolphins or just sit back and relax. There is an open bar and a full lunch, too! In the evening, we'll have our final group dinner at a nice restaurant next door. Day 6 On our final morning, we'll stroll on the beach and enjoy a guided stretch. Then we'll have breakfast together and share some closing remarks before departing for the airport. |
Descriptions of Special Classes & Workshops
Creating (and sticking to) Healthy Habits: Good physical and mental wellness improves the longevity and quality of life. Incorporating healthy habits will improve one’s lifestyle and work towards ultimate wellness. Learn how to create healthy habits and make them stick in order to improve your lifestyle.
Balance: This workshop provides simple exercises that will strengthen stabilizer muscles to improve the body’s balance. As people get older their sense of balance and reaction slows down. Balancing Life will focus on developing and strengthening balance and stability.
Grab & Go Healthy Snacks: Our bodies are a machine and should be fueled properly, but what does that mean and look like, especially when it comes to snacking? We'll learn about quick and easy options, what to look for when buying off the shelf, and we'll also have a hands-on workshop to make our own snacks!
Balance: This workshop provides simple exercises that will strengthen stabilizer muscles to improve the body’s balance. As people get older their sense of balance and reaction slows down. Balancing Life will focus on developing and strengthening balance and stability.
Grab & Go Healthy Snacks: Our bodies are a machine and should be fueled properly, but what does that mean and look like, especially when it comes to snacking? We'll learn about quick and easy options, what to look for when buying off the shelf, and we'll also have a hands-on workshop to make our own snacks!
Meet Coach Sarah Gawron
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Sarah is passionate about all things health and fitness. Her dedication to a healthy lifestyle is rooted in her belief that wellness is beyond physical. In order to achieve optimal wellness, an individual needs to nurture their mind and spirit too. As a certified Senior Fitness Specialist (NASM), Sarah is passionate about coaching those who want to live a healthier lifestyle. In recent years, she has coached many people through their personal journeys to find healthier and happier lives with a specialty in working with seniors through the Silver Sneakers Classic program in NYC.
Sarah teaches healthy habits to create a balanced lifestyle in and out of the gym. In order to create these positive rituals, Sarah will help you find your motivation or your “why”. Helping you find your “why” will help you become and stay motivated on your path to wellness. By creating specific and personal goals, Sarah will guide you to tap into your fullest potential. She encourages those to trust their strength and ability in order to progress, Sarah focuses on building functional strength from the ground up by creating a strong foundation of movement quality. Sarah believes everyone has the ability to move well with strength, power, and grace. |
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The Accommodations
Our home for the retreat is the iconic Tamarindo Diria resort, located in the heart of Tamarindo, a coastal town known for surfing, sunsets, and low-key beach vibes. The stunning property has a boutique-y vibe with lush grounds, 4-star accommodations, and a friendly, welcoming staff. There are three pools, including two with swim-up bars, a tennis court, and massage services. Plus, being right on the beach means you'll waste no time between a fresh and delicious breakfast and soaking up the morning sunshine. The best part? While the property is relaxing and peaceful, you are steps away from a safe local town with plenty of restaurants, bars, and shops to explore - the perfect vacation balance with something for everyone!
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Testimonials
"I experienced a perfect vacation fitness retreat in Costa Rica earlier this year. Coach Sarah, who works with all ages, coached the first 'senior”'retreat for Ketanga Fitness. She is “Silver Sneakers” educated and skilled in supporting differing needs of older men and women and creating more strengths and less weaknesses during that week. We participated in group stretching on the beach, water aerobics in the pools, boating on the ocean, horseback riding through the hills, find and fun dining in varieties of restaurants, food tasting, and great neighborhood shopping. We had individual sessions with Sarah that focused on adding one new exercise for home. The retreat offered opportunities for more active interests like zip lining or quieter ones like massages on the beach. Sarah excelled in supporting my vacation needs with moderate exercise routines within the gorgeous hotel area filled with flowers, iguana and monkeys. Kudos to Ketanga for designing a fabulous, memorable experience. I will return!" - Linda
"Sarah is an encouraging instructor and has helped us all do our best in her classes. She has patience and gives students the attention to make them feel special. Her class is very enjoyable!" - Lucia
"I have known Sarah for nearly two years; she instructed an exercise class I attended. Sarah is a wonderful person. She is warm and caring.
Her ability to guide people in exercise is exceptional. Sarah is very knowledgeable concerning the body and exercise and works hard to use that knowledge to encourage people to challenge themselves to achieve their full potential. Her encouragement has changed my perspective from one who dreaded any exercise beyond walking, to a person who now looks forward to time spent at the gym. Sarah's sense of humor kept a smile on my face. Her classes were always upbeat and at the end of each, I left feeling good, body and soul." - Jan
"Sarah is an encouraging instructor and has helped us all do our best in her classes. She has patience and gives students the attention to make them feel special. Her class is very enjoyable!" - Lucia
"I have known Sarah for nearly two years; she instructed an exercise class I attended. Sarah is a wonderful person. She is warm and caring.
Her ability to guide people in exercise is exceptional. Sarah is very knowledgeable concerning the body and exercise and works hard to use that knowledge to encourage people to challenge themselves to achieve their full potential. Her encouragement has changed my perspective from one who dreaded any exercise beyond walking, to a person who now looks forward to time spent at the gym. Sarah's sense of humor kept a smile on my face. Her classes were always upbeat and at the end of each, I left feeling good, body and soul." - Jan
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Itinerary subject to change
