What is Flow and Foam?
Join us in beautiful Santa Teresa, Costa Rica, March 2nd-9th 2025, for a transformative week of surfing, Pilates, and relaxation. The Flow & Foam retreat is designed for women of all levels—whether you're riding your first wave or perfecting your pop-up, we’ve got you covered.
Each day, you'll enjoy exhilarating surf lessons in warm, turquoise waters and rejuvenating Pilates sessions to strengthen your body and calm your mind. Between activities, there’s plenty of time to soak up the sun, explore the vibrant local culture, and connect with a community of like-minded women who share your passion for adventure and wellness.
This retreat is about more than just movement; it’s about creating lasting memories, building confidence, and finding your flow—both on and off the waves. Whether you’re looking to escape, recharge, or rediscover yourself, this week will leave you feeling stronger, inspired, and completely refreshed.
Come for the surf, stay for the connections. We can’t wait to see you there!
What is Flow and Foam?
What’s Included
7 nights accommodation in a beachfront villa
5 surf lessons with a professional instructor (surfboards provided)
4 Pilates sessions to strengthen and rejuvenate
Community of like-minded women
Stunning sunsets and plenty of chill time
Access to natural tide pools just steps away
What’s Not Included
Flights to Costa Rica
Airport transfers to Santa Teresa
Travel insurance (required)
Food/meals - breakfast, lunches and dinners
Additional activities (e.g., massage, yoga, or excursions)
Reserve your place
Ready to join us in paradise? Fill out the form to express your interest and let us know a little about you—your age, where you're from, your surfing experience, and your room preference. We can't wait to hear from you!
Retreat Packages
Your Beachfront Paradise Awaits
Step into our stunning beachfront villa, perfectly positioned on Santa Teresa’s most pristine white sand beach, “La Lora,” home to the best surf spot in town. This spacious villa features 6 large bedrooms, 7 full bathrooms, a fully equipped kitchen, a cozy living room, and even a bar area for ultimate relaxation.
King bed - Private room
(early bird price: €1,800)
€2,000.00
Treat yourself to the ultimate retreat experience with a spacious king bed in your own private room. Nestled in our stunning beachfront villa, this room offers complete tranquility and privacy, perfect for unwinding after a day of surfing and Pilates. Wake up to the sound of waves crashing just steps away, and enjoy all the comforts of the villa and breathtaking views of Santa Teresa’s famous “La Lora” surf break.
King bed- Shared room
(early bird price: €1,600)
€1,800.00
Enjoy the comfort of a king-sized bed in a beautifully designed shared room, only sharing with one other guest, perfect for those looking to connect with a fellow retreat guest. This spacious setup offers plenty of room to relax after a day of adventure, while still giving you access to all the villa’s amenities, including the beachfront views, cozy communal spaces, and the best surf break in Santa Teresa right at your doorstep.
Single bed- Shared room
(early bird price: €1,400)
€1,700.00
Looking for a budget-friendly option? This cozy single bed in a shared room is perfect for travelers seeking comfort and community. Share the space with one other guest while still enjoying all the perks of the beachfront villa, in the unbeatable location just steps from Santa Teresa’s best surf spot. Ideal for those who want to enjoy the full retreat experience without breaking the bank!
Meet Cassie
Hi, I’m Cassie, the founder of Flow & Foam! Originally from sunny Perth, Australia, I now call the Netherlands home (though I’m always dreaming of the beach). I’ve been surfing on and off for the past six years, and longboarding on small waves is where I find my flow.
As a certified Pilates and Reformer Pilates instructor, I love helping people feel strong, balanced, and connected. I also run a community-focused run club in The Hague, where I create welcoming spaces for people to meet, move, and thrive together.
Flow & Foam was born from my passion for bringing like-minded women together to share unforgettable experiences. I can’t wait to welcome you to Santa Teresa for a week of surfing, Pilates, and connection under the Costa Rican sun!
Reserve your place
Ready to join us in paradise? Fill out the form to express your interest and let us know a little about you—your age, where you're from, your surfing experience, and your room preference. We can't wait to hear from you!
