Come home to your body in 

 

Costa Rica

August 23rd - August 29th 2026

OFFICIAL SIGN UP FEB 15th 

 

 A movement-led retreat blending strength, yoga, and deep restoration,  

set in nature, designed to reconnect you to your body.

 

 

Come home to your body

 

COSTA RICA 

August 23rd - August 29th 2026

OFFICIAL SIGN UP

FEB 15th 

This retreat was created from my own lived experience 

 

 Moving between strength training and yoga, effort and softness, structure and intuition.

 

For a long time, I felt like I had to choose one or the other.

Costa Rica is where that stopped.

 

This retreat isn’t about doing more.

It’s about learning how to listen, move with intention, and rebuild trust with your body, in a way that feels sustainable and grounded.

Move

Daily sessions blending strength training, yoga, Pilates, and functional movement.

Not to push your limits, but to move with awareness, stability, and confidence.

Restore

Nervous system regulation, breathwork sound healing,  slow moments, and space to integrate.

Because real change happens when the body feels safe.

Recharge

Nature, slow mornings, connection, simplicity, and time away from the noise.

You’ll leave feeling clearer, more energized, and more at home in yourself.

This is not a performance-based retreat!

 
You are not here to fix yourself.
You are here to reconnect!

 

✔️ Strength and softness coexist

✔️ Real bodies, all levels welcome

✔️ No rigid schedules

✔️ Space for rest and autonomy

✔️ A grounded, supportive environment

 

 

Mornings

 

We start the day with movement (Yoga, Pilates, Functional Fitness), sometimes more gentle, sometimes stronger, always intentional. Followed by slow mornings, a delicious brunch, coffee & matcha and space to land.

Midday 

 

Nutritious and local snacks will be waiting for you all day, choose time to rest by the pool or take the golf cart to the beach, you will have all the freedom to choose what your body needs day by day.

Late Afternoons

 

In the late afternoon there will be different offerings of workshops, embodied practices, or guided movement sessions designed to support nervous system regulation and self-awareness. Followed by a delicious dinner!

The Venue

 El Chante, a balinese inspired villa on the top of the hills in Tamarindo. I absolutely fell in love when I first saw it and I knew this was the location for our retreat! Infinity pool with sunset view, 7-minutes drive away from Tamarindo beach and town plus cosy jungle casitas that will give you the privacy you need to enjoy this getaway to the fullest!  

 

Find accommodation and pricing options at the bottom of the page! 

Why I chose Costa Rica?

 

I didn’t choose Costa Rica, Costa Rica chose me.

I came here 4 years ago for a roundtrip which I ended with a teacher training and something in me softened, slowed, and stayed. The pace, the nature, the way life unfolds here quietly shifted how I move, how I rest, and how I listen to my body. This retreat is shaped by what living here has taught me: that regulation happens naturally when we’re supported, that strength doesn’t need force, and that coming home to yourself can feel simple, grounded, and deeply human.

If this way of being speaks to you, this retreat was created with you in mind.

This retreat is for you if...

 

  • You are looking for a dream location that allows you to slow down and disconnect from your daily rhythm
  • You want a regular and diverse movement practice that will make you feel strong and healthy
  • You want to reconnect to your body
  • You’re tired of extremes and “all or nothing” approaches
  • You want strength without punishment and rest without guilt
  • You are looking for a wellbeing vacation
  • You seek a safe space with a community of mind-liked women

What's

included?

  • 7 days, 6 nights in a beautiful retreat ocean view villa on the hills of Tamarindo.
  • Daily Yoga and the movement practices: twice a day, move through thoughtfully designed classes that blend Yoga, Pilates, Functional Fitness - open to all levels. 
  • Beautiful infinity pool and lounge area to relax all day long. 
  • Golf carts to cruise down to the beautiful beach town Tamarindo and its beaches.
  • Culinary delights: Two delicious meals a day (brunch and dinner), prepared with fresh, local ingredients by a private chef! Pre-breakfast options and all day snacks included! 
  • Transormative workshops: Breathwork, Sound Healing, meditation, Handstand/Inversion practice!
  • One half-day sunset cruise on a catamaran.
I'm in!!!

Meet your host!

 

MĂ©lissa (MĂ©li) Sfredda

Méli’s journey with movement has never been about choosing one discipline over another,  it has been about finding her way home to her body. After playing basketball for half of her life, movement remained a constant thread. Moving between yoga, Pilates, strength training, and functional movement, she spent years navigating the tension of not fitting neatly into one box. Yet it was exactly this consistency that helped her move through trauma, emotional waves, and physical insecurities.

Born and raised in Luxembourg, MĂ©li always carried an intense urge to explore the world. What began as a round trip, followed by a teacher training in Costa Rica, slowly unfolded into an entirely new way of living.

Everything shifted there.

Slowing down. Listening more closely. Letting the body lead.

Costa Rica became the place where movement stopped being about performance and started becoming a language of self-connection, nervous system regulation, and trust. It was no longer about doing more,  but about feeling more.

Today, MĂ©li guides others to experience movement as a way back to themselves. She blends strength and softness, effort and rest, structure and intuition. Her teaching is strong, dynamic, inclusive, grounded, and deeply embodied, always offering options and modifications so every body feels supported and welcome.

She believes movement isn’t about perfect poses or pushing harder. It’s a tool to reconnect, to feel, and to remember who you are beneath the noise.

This retreat is an invitation into that experience in the place that chose her just as much as she chose it.

Choose your accommodation 

All prices are in USD.

Shared King

 (1 left)

 

Shared Luxury Bedroom 

A beautiful styled bedroom ideally, designed for connection and comfort. Perfect if you are coming with a friend! 

 

  • 6 nights/7 days
  • Shared bed
  • Ensuite bathroom
  • Air conditioning
  • All meals included
  • Full retreat experience

 

Early Bird: $2,390/per person (ends March 31st)

Regular Rate: $2,590/per person

Private Queen 

 (sold out) 

 

Private Queen Sanctuary

Your own peaceful space to integrate, rest and reset between sessions. 

 

  • 6 nights/7 days
  • Shared bed
  • Ensuite bathroom
  • Air conditioning
  • All meals included
  • Full retreat experience

 

Early Bird: $2,690 (ends March 31st)

Regular Rate: $2,890

 

 

Private King Suite

(sold out)

 

King suite experience 

 The most spacious and private option. For the woman who desires full comfort and premium privacy. 

  • 6 nights/7 days
  • Largest room in the villa
  • Air conditioning
  • Ensuite bathroom
  • All meals included
  • Full retreat experience

 

Early Bird: $2,990 (ends March 31st)

Regular Rate: $3,190

COMING ALONE?

 

MOST OF OUR GUESTS DO.

THIS RETREAT IS DESIGNED FOR WOMEN WHO CRAVE CONNECTION BUT DON’T WANT TO WAIT FOR SOMEONE ELSE TO SAY YES FIRST.

YOU’LL ARRIVE ALONE.

 YOU WON’T LEAVE THAT WAY.