Flow Motion · Fitness retreat · Koh Samui
Get fit on Koh Samui, whatever shape you arrive in.
Boxing in the morning, strength in the afternoon, recovery every day and food cooked for you. Beginners and regular trainers train side by side, with every session scaled to where you are.
Any dates. A week gets you moving; two to four weeks is where fitness really builds.
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 want a holiday that leaves you fitter, not flatter
- You're a beginner, or you train already and want a proper block away from work
- You like variety: boxing, strength, conditioning and the pool
- You're coming solo and want people to train with
It’s not for you if
- You want a party trip with a gym attached
- You want someone to shout at you. Our coaches don't
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
AMBoxingPMStrength, then recoveryDay 3
AMConditioningPMMobility and the poolDay 4
AMBoxingPMStrength, then recoveryDay 5
AMStrengthPMBoxing on the padsDay 6
AMBoxingPMRecovery zoneDay 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.
- Training
- Two coached sessions most days, mixing boxing, strength and conditioning. Coaching ratios stay small so you get proper attention.
- Food
- Three meals a day cooked on site, with enough fuel to train well and recover.
- Recovery
- Cold plunges, sauna, the magnesium spa and the pool, built into every day.
- Mindset
- A daily session with Nick if you want it, on habits and keeping the routine going once you're 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
- Run a boot camp. No shouting and no punishment sessions.
- Leave beginners behind. Every session scales.
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. A week gets you moving; two to four weeks is where fitness really builds.
What's included?
Your apartment, breakfast, lunch and dinner every day, coached sessions, the gyms, the recovery zone and the pool, plus measurements on your first and last day and a plan to take home.
I'm a beginner. Is that okay?
Yes. Every session is coached and scaled. Beginners and people who train every week work side by side, each at their own level.
How many hours a day do I train?
Usually two sessions, one in the morning and one in the afternoon, with recovery in between. You can drop a session on a day you need to.
How long should I stay?
A week gets you moving and into a routine. Two to four weeks is where fitness really builds, and you can arrive on any day.
Is it worth it compared with a gym at home?
A gym at home is cheaper, honestly. What you get here is everything done for you: the sessions set, the food cooked, the recovery on site and nothing at home pulling you off course.
Can I come on my own?
Yes. You eat with the other guests, train alongside them and have your own apartment to go back to. Coming alone is common at training retreats; most people are in the same boat on day one.
How hot is it, and how do you train in it?
Koh Samui sits around 28 degrees all year, with days of 29 to 33 and humidity near 80 percent, so it feels hotter. The strength gym is air-conditioned, the boxing gym runs fans and air circulation, and your first days are lighter while you adjust. December and January are the coolest months.
What if I get injured or sick?
Tell us about any injury or condition when you enquire, and your coach works around it. First aid is on site, the nearest hospital is 40 minutes away and there's security at the entrance. Bring travel insurance that covers the training you plan to do.
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.
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.