A WOMEN’S FITNESS RETREAT IN COSTA RICA
Come back
to Yourself.
Rise With the Tides is a six-night women’s fitness retreat in Samara, Costa Rica, created for women ready for movement, connection, adventure and room to breathe.
WHEN
December 6–12, 2026
WHERE
Casa Niri · Sámara, Costa Rica
FOR
Women ready for strength, space & a reset
THIS WEEK IS YOURS
You don’t need to escape your life. You need room to hear yourself again.
You’ve carried the plans, the people, the responsibilities. Rise With the Tides is a pause from being everything to everyone.
Maybe you’re navigating a change, a loss or a chapter you can’t quite name yet. Maybe you’re tired of always being the capable one.
You want to feel strong and alive and not punished by another bootcamp. You crave connection and adventure, but you also need room to breathe.
And somewhere underneath it all, something keeps whispering: It’s time to choose me.
You’ll leave with more than beautiful memories. You’ll leave feeling like yourself—only clearer, braver and more alive.
WHY THIS RETREAT EXISTS
I came to Costa Rica when I needed room to hear myself again.
Years ago, I spent seven weeks in Costa Rica during one of the most uncertain seasons of my life. I arrived carrying questions I could no longer outrun and responsibilities I had forgotten I was allowed to put down.
Costa Rica didn’t fix my life. It gave me enough space to hear what I already knew.
Rise With the Tides grew from that experience, and the belief that sometimes a woman doesn’t need another strategy, another obligation or another person telling her to push harder.
Sometimes she needs movement, ocean air, honest conversation and enough quiet to find her own voice again.
THE EXPERIENCE
A little adventure.
A lot of aliveness.
Every day offers a thoughtful mix of movement, discovery, restoration and connection with plenty of breathing room between.
01
Move with purpose
Strength sessions, yoga and beach walks designed to energize you; not exhaust you.
02
Meet the ocean
A supported surf lesson (optional) and beach walks in the morning and sunset.
03
Reconnect within
Guided journaling and intimate circles that invite reflection without forcing it.
04
Taste Costa Rica
Beautiful meals, local flavor and a special steakhouse dinner worth dressing up for.
05
Explore Samara
A day in one of Costa Rica’s most beloved coastal towns, your way, at your pace.
06
Find your people
A small circle of women who came for themselves and leave connected to one another.
A SAMPLE DAY
MORNING
Sunrise beach walk + coffee
MID-MORNING
Strength or yoga session
AFTERNOON
Surf, explore or rest by the pool
EVENING
Shared dinner + meaningful conversation
EVERYTHING IS HANDLED
You get to simply arrive.
Your six-night stay at beautiful Casa Niri is the heart of the experience. We’ve designed the week so you can stop coordinating and start receiving.
~ Six nights’ accommodation
~ Daily movement sessions
~ Meals during the retreat
~ Optional Surf lesson, & Dolphin Excursion
~ Free Day on Wednesday
~ 1:1 Coaching with Jen
IN THEIR WORDS
They arrived ready for something to shift.
"
At first, I hesitated. As an introvert, the idea of spending a week with women I didn’t know—and sharing a room with a stranger—felt overwhelming. But I felt an undeniable pull. Something inside me said: This is what you need. This is for you.
Saying yes to Rise With the Tides became one of the best decisions of my life. I absolutely adored my roommate, and I gained seven incredible friends—women I feel connected to for a lifetime.
~ Melissa | Past Guest Retreat
“She didn’t just host a retreat—she created an experience that changed lives.”
"
I learned how to release what I’d been holding and hear my own voice again. When I left, I didn’t just feel lighter—I felt renewed. Hopeful. I walked away knowing I wasn’t the same person who arrived. I walked away more myself.
~Lana | Past Guest Retreat
"
The retreat gave me the slowdown and focus I needed—the support, the laughter and everything that came with it. And Jen herself? Wow. She is a force. She motivates, supports, listens, sees and acknowledges.
~Rebecca | Past Guest Retreat
YOUR HOST
Jen has spent more than two decades helping women become stronger, in sport, in transition and in life. A 15-time Ironman triathlete, coach, speaker, Masters Degree in Kinesiology and a Costa Rica local, she knows that transformation isn’t about pushing harder. Sometimes it begins when we finally create enough space to listen.
She’ll be joined by Kelly Jones for yoga, creating a retreat that feels expert, personal and deeply rooted in this place.
GOOD TO KNOW
Frequently Asked Questions
If you’re wondering whether this week is right for you, start here. And if your question isn’t answered, Jen is only an email away.
What's your cancellation/refund policy?
A 50% deposit secures your spot and is non-refundable. The remaining balance is due by November 11. Because we're inside the 90-day window before the retreat, all payments made from booking forward are non-refundable; no exceptions for illness, flight issues, or personal emergencies. This is why travel insurance is recommended.
What is included in the retreat?
Your six-night stay at Casa Niri, meals during the retreat (other than your free day lunch or Friday dinner at El Colibri), transportation to and from the airport and around Samara, Carrillo and Nosara, daily movement sessions, 1:1 Coaching with Coach Jen, guided journaling and circles, a FREE day on Wednesday and professional retreat photos are included.
What is not included?
Travel to and from Costa Rica is not included in the retreat investment. If you plan on coming earlier or staying later, we can help you find a place to stay.
Do I need to be in great shape to come?
Rise With the Tides is for women who are ready for space, connection, movement, and a meaningful reset. You don’t need to arrive with all the answers or know anyone else attending.
Do I need surfing experience?
Not at all. The retreat includes a supported surf lesson and equipment, so beginners are absolutely welcome. This is an OPTIONAL activity. If you do, it may change your life!
Can you accommodate dietary restrictions?
Yes, just let us know when you sign up and we'll take care of it.
What are the room options?
The $3,500 retreat investment includes shared accommodation. A bunk room is available for $500 less, if you have some besties that want to join in the fun!
How do I reserve my place?
Email Jen to ask about availability and next steps. This is an intimate retreat, and only three places remain as of 9-22-2026.
YOUR INVITATION
The tide is turning.
Will you rise with it?
This is an intimate retreat with limited places, created for women who are ready to choose themselves.
RETREAT INVESTMENT
$3,500
Shared accommodation · Bunk Room at $500 off
Travel to Costa Rica is not included. Registration closes October 30, 2026, or when all places are filled.
Payment plans are available!
Three Spots Remain!