Flow Motion · Event-ready retreat · Koh Samui
Get in shape for the big day, without a crash diet.
A wedding, a holiday, a photo shoot or a comp. Come for one to three weeks of structured training and eating, then go home with the plan for every week left before the day.
Any dates. Best eight to twelve weeks out, or as a final focused block.
Artist’s impressionWhere you stay
Your own apartment, a step from the pool.
Every stay starts with an apartment on Koh Samui's quiet south-west coast: a king bed, ensuite, air-conditioning and WiFi, looking onto the heated pool and a walk from Taling Ngam beach. The programme fits around it, so your days are as full or as easy as you want.
Who it's for
Is this the right stay for you?
Honest answers up front, so you know before you enquire.
This is for you if
- You have a date in the diary and want to look and feel your best on it
- You're eight to twelve weeks out and want a strong start, or a few weeks out and want a final focused block
- You want to arrive on the day with energy, not flat and starving
- You're getting married and want to train together before the wedding
It’s not for you if
- You want to drop a set number of kilos in a set number of days
- You need a peak-week coach for a physique show. Tell us, and we'll say honestly if we're the right fit
Your days
A sample week, built around your goal.
Seven days as an example. Stay longer and the weeks repeat with the training built up, with an island day each week. Your coach adjusts every session to you.
Day 1
ArriveCheck-in, first measurements, a plan for your goalDay 2
AMStrengthPMConditioning, then recoveryDay 3
AMBoxingPMStrengthDay 4
AMStrengthPMWalk and mobilityDay 5
AMBoxingPMRecovery zoneDay 6
AMStrengthPMConditioning, then recoveryDay 7
Fly homeFinal measurements, your results and your plan home
A training day, start to finish
- First thingCheck-in: meditation, breathwork and a gratitude list
- MorningBoxing, or the day's training
- Late morningMindset session with Nick
- MiddayLunch together
- AfternoonStrength, then recovery, breathwork or downtime
- EveningDinner, journaling and time to yourself
How it works
What this stay is built on.
- Your timeline
- On day one Lucy works back from your date: what's realistic, what to train and how to eat in each block.
- Food
- Enough to train hard and recover. No 1,200-calorie crash: it leaves you flat, tired and likely to rebound.
- Training
- Strength most days with boxing and conditioning around it, built so you hold muscle while you lean out.
- The final week
- Sleep, food and training for the last week before the event, written down for you to take home.
Every stay includes
- Your apartment. A one- or two-bedroom apartment with king beds, air conditioning, a desk and WiFi.
- Food. Breakfast, lunch and dinner every day, cooked on site and built around your goal and your dietary needs where we can.
- Training. Coached sessions most days in the air-conditioned strength gym and the boxing gym, scaled to you.
- Recovery. Two cold plunges, a traditional sauna and a magnesium spa, open 10am to 8pm, plus the heated pool.
- Measured. BioSignature skinfolds, weight, body composition and progress photos on the first and last day.
- Your plan home. Calorie and macro targets, a training plan and clear goals, written for you before you leave.
Measured, not promised
Day one and your last day.
- BioSignature skinfold assessment
- Weight and body composition
- Front, side and back progress photos
- A one-to-one goal and progress review
You see the real change in your own numbers, not a promise made before you arrived.
What we won’t do
- Put you on a crash diet. Eating too little leaves you flat and tired on the day.
- Promise a dress or suit size.
- Spot-reduce. Nobody can.
When you go home
The stay ends. The coaching doesn't have to.
Most retreats stop at the airport. Before you leave, you get everything you need to keep going, and a coach if you want one.
- Before you leave
- Your before and after numbers, your BioSignature results, calorie and macro targets, and a training plan for home.
- Your first weeks back
- Clear goals for the weeks after you land, so the routine has somewhere to go.
- Coaching that carries on
- Keep training, nutrition and weekly check-ins going in the Evolve With Us app, at a retreat-guest rate of A$90 a week.
Your coaches
The people you'll train with.
Questions
What people ask us first.
Daily rate on requestAny dates. Best eight to twelve weeks out, or as a final focused block.
How long before my event should I come?
Eight to twelve weeks out is ideal: you get a strong start here and a plan for the rest. Closer than that, a stay works as a final focused block.
What results are realistic?
That depends on where you start and how long you have, and Lucy will tell you honestly on day one. We measure you on the first and last day so you see the real change.
Will I look flat or drained on the day?
Not if you eat enough. That's why we don't crash-diet anyone, and why your final week is planned in detail.
Can my partner come too?
Yes, and it's a good idea before a wedding. You can share a one-bedroom apartment and train together.
I already have a coach and a plan. Can you match it?
Yes. Tell us what it involves and we'll work out how to fit it into your stay.
What happens when I go home?
You leave with your numbers, calorie and macro targets, a training plan and clear goals. If you want a coach in your corner, you can keep training, nutrition and weekly check-ins going in the Evolve With Us app at a retreat-guest rate of A$90 a week.
Can I have a drink?
Yes. There's a bar in the restaurant, next to the coffee, smoothies and protein treats. We're about balance, not punishment, and your coach will tell you honestly what a few drinks do to your week.
What does it cost?
Stays are priced per day, covering your apartment, all meals, coaching, the gyms and the recovery zone. Tell us your dates and goal and we'll send the exact price and what's included. Nothing is charged when you enquire.
Enquire
Tell us your dates and your goal.
We reply with what's included, the price for your dates and the next step. Nothing is charged when you enquire.