Flow Motion · Strength retreat · Koh Samui
Get stronger on holiday, not weaker.
An air-conditioned strength gym, coaching on your lifts, protein-first meals and proper recovery. Build strength, learn the main lifts safely, or hold on to your muscle while you lose weight.
Any dates, with the length agreed when you enquire.
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 lift already and hate losing progress every time you travel
- You've never lifted and want to learn the main lifts safely
- You're losing weight and want to keep your muscle
- You want boxing and recovery around your lifting, not instead of it
It’s not for you if
- You want a promise of a set amount of muscle in a fortnight
- You're peaking for a physique show. Talk to us first 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
AMLower body strengthPMMobility and recoveryDay 3
AMUpper body strengthPMBoxing techniqueDay 4
AMConditioningPMRecovery zoneDay 5
AMFull body strengthPMPool and mobilityDay 6
AMTechnique: your main liftsPMRecovery 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.
- The gym
- An air-conditioned strength gym with 24-hour member access, so you can lift when it suits you.
- Coaching
- Our coaches can set your programme or coach the one you bring, with form checks on the main lifts.
- Food
- Protein-first meals, with calorie targets set to build or to hold, depending on your goal.
- Recovery
- Cold plunges, sauna and the magnesium spa, with compression boots and massage available on site, so you can train hard in the heat.
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
- Promise kilos of muscle in a fortnight.
- Make you drop your own programme. Tell us what you're running and we'll work with it.
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, with the length agreed when you enquire.
What equipment is in the gym?
A full strength floor in an air-conditioned gym, next to the boxing gym. The full equipment list is on our gym page, and photos of the real gym are coming. Ask us if you need a particular piece.
Will I keep my muscle, or build some?
With proper training and enough protein you'll hold your muscle, and newer lifters often gain strength quickly. We won't promise kilos of muscle in a short stay.
Can I follow my own programme?
Yes. Tell us what you're running when you enquire and we'll work it into your stay, or our coaches can set one for you.
I'm new to lifting. Is that okay?
Yes. You learn the main lifts with a coach watching every rep, starting light.
How is nutrition handled?
Lucy sets calorie and protein targets on day one and the kitchen cooks to them, three meals a day.
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 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.
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.