NOSARA, COSTA RICA

Waves & Wellness Adventure: Surf & Yoga

March 27-April 1, 2026

The VITAL Waves & Wellness Adventure is your complete surf and yoga experience - starting the day you enroll. Three months of expert-guided training, mobility work, and community support prepare you to catch your first wave in one of the world's most celebrated surf breaks. In Costa Rica's Blue Zone, where the pura vida lifestyle fuels extraordinary longevity, Nosara's lush jungle coastline and welcoming waves become your playground. You're not just booking a trip - you're investing three months in becoming ready for the adventure of a lifetime.

Personalized Preparation

At VITAL, meaningful achievements start with the right preparation. Your adventure begins three months before departure with a customized training program tailored to your fitness level. With remote guidance and accountability coaching, you'll build the strength, mobility, and stamina to fully enjoy the waves, while connecting with fellow adventurers along the way. The journey culminates in five immersive days in Costa Rica: four days of surfing and yoga, and downtime to celebrate your progress as a connected team.

Two women practicing yoga on green mats in a wooden-floored studio with large windows showing trees outside. One woman is meditating with her hand on her face, while the other is in a seated pose.

The Vital Difference

Receive professional training, development & resources to empower peak performance, endurance and resilience.

  • Receive a detailed day-by-day fitness progression plan, focusing on building strength and endurance over three months. Train five days a week, with set days dedicated to strength training and other days focused on cardio.

    We also provide expert-led VITAL Zoom sessions covering crucial topics such as endurance, performance, nutrition, longevity, and insights specific to Costa Rica’s unique environment.

  • Engage in VITAL group training sessions (online or in person) to foster community and motivation as you work towards your goals.

    We will also show you how to track your progress and connect with fellow participants through the VITAL Strava Club.

  • Access a wealth of resources in the Member Hub, including the VITAL Nutrition and 9 Healthy Habits, essential gear recommendations, and travel planning advice.

    Plus get some kickass gear designed for VITAL, ensuring you’re fulling prepared.

  • Content sessions designed to prepare you for your adventure featuring experts in endurance sports nutrition, performance, and Costa Rica waters

Woman exercising indoors in front of a white curtain, wearing athleisure and sneakers, lunging with her arms extended forward.

Join Us!

The Waves & Wellness Adventure is more than just a trip; it’s a chance to challenge yourself physically, connect with nature, and experience the pristine beauty of Costa Rica.

SECURE YOUR SPOT

Adventure That Awakens

Enjoy stress-free travel and reliable guidance that ensures a smooth and unforgettable experience.

  • Five nights at The Nomadic Hotel - a beautifully designed retreat space where modern comfort meets laid-back soul. Home to Nosara's most magical yoga shala with sweeping views and open-air tranquility, The Nomadic is purpose-built for transformation. Enjoy air-conditioned rooms, a gorgeous pool, and lounge areas perfect for connection.

  • The Nomadic offers a shuttle service for $165 plus tax each way for up to 5 guests. The Nomadic will help you coordinate all travel needs to and from the Liberia Airport.

    Nosara is

  • Delicious breakfast and three-course dinner provided daily. Enjoy farm-to-table meals from our private chef featuring fresh, healthy local cuisine that fuels your surf and yoga sessions, plus one evening out at a special oceanfront restaurant for world-class sunsets and unforgettable moments.

    Lunches are yours to explore Nosara's vibrant town - discover local restaurants, juice bars, and hidden gems.

    Good to Know: The Nomadic's onsite café offers organic small plates, smoothies, açaí bowls, fresh juices, specialty cocktails, wine, and beer available for purchase throughout the day—perfect for fueling up between sessions or unwinding poolside.

  • All instructors are certified professionals committed to your safety and growth. Our surf instructors maintain a 1:2 ratio, providing personalized attention that meets you exactly where you are in confidence and ability. Our yoga instructor guides restorative practices tailored to the group's needs - designed to prepare your body for the next session and support recovery from the last -keeping you energized and injury-free throughout your adventure, ensuring a safe and unforgettable experience.

Four people practicing yoga on a beach at sunset with a rocky hill in the background

Your Stay

Discover your ultimate surf and yoga sanctuary at The Nomadic Hotel in Nosara, where pristine waves meet transformative wellness. A beautifully designed beachfront retreat where modern comfort meets Costa Rican soul. Mornings begin with surf and jungle yoga; afternoons unfold with nourishing meals and sun-soaked stillness by the sea. Located in one of the world's five Blue Zones, The Nomadic creates the perfect environment for adventure seekers to disconnect from daily stress and reconnect with what matters: community, nature, and personal growth in one of the most stunning coastal settings on earth.

Outdoor terrace with lounge chairs, an umbrella, and playing area, overlooking a modern house with wooden accents and lush greenery at sunset

Who is this for?

This adventure is rated Level II.

This adventure is perfect for competent open-water swimmers who are excited to learn or improve their surfing skills. You don't need to be in peak condition on day one - just ready to commit to the journey. Over three months, our coaching program will guide you to build the full-body strength, core stability, flexibility, breath-work and swimming endurance you need to fully enjoy the waves.

Access to a pool or ocean for training is helpful but not required.

Enrollment Process: Fitness questionnaire and 1:1 call required

Schedule a Call

Itinerary Highlights

  • A person standing in the ocean waves during a vivid orange sunset.

    DAY 1

    FRI. MARCH 27 — WELCOME TO YOUR VITAL WAVES & WELLNESS ADVENTURE!

    Check In | 3:00 PM | The Nomadic

    Welcome Circle & Sunset Stretch | 4:00 PM | The Nomadic

    Dinner | 6:30 PM | The Nomadic (Private Chef)

  • A woman practicing yoga outdoors on a mat, assisted by a trainer for a back stretch exercise.

    DAY 2

    SAT. MARCH 28 — SURF & YOGA FOUNDATION

    Morning Surf Session | Time TBD based on tide | Playa Guiones

    Breakfast | 7:30–9:30 AM | The Nomadic

    Yoga | 10:00–11:00 AM | Vinyasa Flexibility Flow at the Yoga Shala

    Lunch | Open to explore Nosara

    Afternoon Surf Session | 4:00 PM | Playa Guiones

    Sunset & Stretch | 5:00 PM | Playa Guiones

    Dinner | 6:30 PM | The Nomadic (Private Chef)

    Surf lesson times are based on optimal tide and conditions—exact times shared the evening before

  • An overhead view of a person paddleboarding on clear blue water.

    DAY 3

    SUN. MARCH 29 — SURF & YOGA

    Morning Surf Session | Time TBD based on tide | Playa Guiones

    Breakfast | 7:30–9:30 AM | The Nomadic

    Yoga | 10:00–11:00 AM | Yoga Shala

    Lunch | Open to explore Nosara

    Afternoon Surf Session | 4:00 PM | Playa Guiones

    Sunset & Stretch | 5:00 PM | Playa Guiones

    Dinner | 6:30 PM | The Nomadic (Private Chef)

    Video Analysis | 7:30 PM | The Nomadic

    Surf lesson times are based on optimal tide and conditions—exact times shared the evening before.

  • People practicing yoga on mats in a shaded outdoor pavilion surrounded by tropical plants.

    DAY 4

    MON. MARCH 30— SURF & YOGA

    Breakfast | 7:30–9:30 AM | The Nomadic

    Morning Surf Session | Time TBD based on tide | Playa Guiones

    Yoga | 11:00 AM–12:00 PM | Yoga Flow at the Yoga Shala

    Lunch | Cooking Class with Chef Sarah | The Nomadic

    Afternoon Surf Session | 4:00 PM | Playa Guiones

    Sunset & Stretch | 5:00 PM | Playa Guiones

    Dinner | 6:00 PM | Local Nosara Restaurant

    Surf lesson times are based on optimal tide and conditions—exact times shared the evening before.

  • People in the ocean surfing and swimming under a blue sky.

    DAY 5

    TUES. MARCH 31—SURF & YOGA

    Morning Surf Session | Time TBD based on tide | Playa Guiones

    Breakfast | 7:30–9:30 AM | The Nomadic

    Yoga | 11:00 AM–12:00 PM | Reiki Restore & Breathwork at the Yoga Shala

    Lunch | Open to explore Nosara

    Afternoon Surf Session | 4:00 PM | Playa Guiones

    Sunset & Stretch | 5:00 PM | Playa Guiones

    Dinner | 6:30 PM | The Nomadic (Private Chef)

    Video Analysis | 7:30 PM | The Nomadic

    Surf lesson times are based on optimal tide and conditions—exact times shared the evening before.

  • Group of people gathering around a campfire on a beach during sunset.

    DAY 6

    TUES. MARCH 31—R&R + FAREWELLS

    Breakfast | 7:30–9:30 AM | The Nomadic

    Check Out | 11:00 AM

    Shuttle | Personal arrangements via The Nomadic

Nosara surf breaks
Nosara sunset
A person surfing on a small wave in the ocean during sunset or sunrise, with two other swimmers in the background and the shimmering water reflecting the sky.
Nosara surf
Catching a wave
Nosara sunset at La Luna
A person is surfing on a small wave at sunset, silhouetted against a golden sky.
Tranquil beach
A man kneeling on the beach talking to two women sitting cross-legged. Surfboards are lying on the sand behind them.
Moving to the bigger break. Always optional
Sunset over the ocean with waves in the foreground and a mostly clear sky with a few clouds
Heading out with Oscar
Sunset surf
Party wave

Package Pricing

Packages starting at $4400. Pricing per person.

Choose Your Package. Simple Payment Plan

$1,500 secures your spot — Unlocks your goal-setting program, pre-season training recommendations, essential gear list, and community connection. Non refundable.

Balance due January 15, 2026 — Unlocks your full 3-month adventure program (strength, cardio, mobility training), expert workshops, and exclusive Member Hub with team resources.

Sunset over the ocean with a partly cloudy sky, reflecting orange and blue hues on the water and shoreline, with rocky formations in the distance.
CHOOSE YOUR PACKAGE

Package Inclusions

    • VITAL Surf Strength & Conditioning Program 

    • Performance Nutrition Masterclasses with Industry Specialists

    • Breathwork Training & Integration Sessions

    • Personalized Goal-Setting & Training Accountability Framework & Coaching

    • Ongoing Coaching Support & Performance Optimization Resources

    • 5 Nights at The Nomadic (Boutique Luxury Resort)

    • Private Saltwater Pool with All-Day Access

    • Beach Cruiser Bikes

    • Intimate Group Size: 10-12 Guests Maximum

  • Elite 3:1 Student-to-Instructor Ratio — The difference between learning and mastering.

    Most surf retreats squeeze 5-6 students per instructor. We limit it to 3:1 so you get personalized attention on every wave.

    • 8 Expert-Led Surf Sessions Scheduled at Optimal Tide & Conditions

    • 3 Certified Surf Coaches for ~10 Guests

    • Premium Surfboard Rentals Included for All Sessions

    • 2 Professional Video Analysis Sessions — Your Secret Weapon

    Why Video Analysis Changes Everything–  Watch your waves in slow motion with expert feedback to accelerate skill progression

    Conditions-Based Scheduling — We monitor tides, swell, and wind to schedule sessions when conditions are optimal for your skill level. Some mornings start at 7:30am, others at 9:00am. Flexibility = better waves.

    • Daily Surf Sessions (Morning and Afternoon)

    • Daily Yoga Practice (Daily Flows & Post Surf Stretch Sessions)

    • Gourmet Breakfast & Dinner by Private Chef (Organic, 3-Course Meals)

    • Guided Breathwork Sessions

    • Farm to Table Costa Rican Cooking Class with Private Chef

    • Team Celebration Dinner at one of Nosara’s most celebrated restaurants

    • Airfare & Travel Insurance

    • Transportation to Resort (The Nomadic will coordinate all transportation needs to and from the airport. A group shuttle is available upon request)

    • Daily Lunch (Freedom to explore local cafes or enjoy downtime)

    • Alcoholic Beverages 

    • Personal Surf Equipment Beyond Provided Boards (Wetsuits, rash guards available for rent)

    • Gratuities for Surf Coaches, Guides & Staff (Budget $150-200 for the week—if you are delighted with services)

A woman surfing on a pink surfboard on the ocean, with a blue sky and scattered clouds in the background.
BOOK NOW

Testimonials

  • "Sometimes, there are things that seem daunting and the fear or the practicalities may prevent someone from pursuing a goal. The VITAL Ventures trip broke down everything into manageable pieces (the training, the logistics, etc.) and made it possible!!”

    Ruth P.

  • "If you are looking for a challenge outside of your daily routine, VITAL offers you the framework, the logistics and the support to achieve that goal.”

    Alex S.

  • "For anyone who wants go grow - mentally, physically or emotionally - the VITAL training and challenges and team are sure to leave a lasting positive impact!”

    Mary B.

  • "It made me break out of my limits physically and socially. This type of experience is vital to physical and personal growth.”

    Amy C.

  • “Committing to an adventure that pushed my limits was a powerful catalyst for personal growth that allowed me to discover reserves of strength and patience, build resilience, and gain perspective that enhanced my empathy. Each step beyond my perceived limits boosted my confidence and created memories that have enriched my life. Going through this as a team created deep, authentic connections and fostered what I hope will be lasting relationships. By embracing the unknown, I have elevated my life in many ways that will last beyond this experience itself.”

    Alex S.