Our 3-day express retreat was designed with the busy professional in mind. Strapped for time but still want the benefits of attending our program? Then bring you’re A game because this is an intense 3 days of fast paced workouts and educational seminars. Make sure you are well rested and have some type of exercise/workout background so you can keep up. Retired Navy SEAL, Kory Knowles will be assisting with the workouts during this retreat.


  • Movement Foundations Training
  • HIIT Classes on the beach.
  • Kayaking and Paddle Boarding
  • TRX, Kettlebell and Resistance Bands workouts.
  • Registered Dietitian guided Grocery Store Tour
  • Wholesome, delicious and Nutrition packed meals.
  • Car service to and from the airport.


Personalized Training and Education

Our staff of HRT Doctors, Fitness Experts and Nutrition professionals will share their knowledge and experience through a series of Mini Seminars, outdoor adventures and healthy meals all while encouraging you to exceed your health, wellness and fitness goals.


Our guests experience improved strength, balance, endurance, agility and movement all while improving their nutritional health and well-being. We will push you to work hard and eat well, but you will also have time to enjoy all that St. Pete Beach and St. Petersburg has to offer.


Singles, Couples or Groups

Gulf Coast Fitcation is open to men and women (21 and older), as individuals, couples, or groups.


Fitness Retreat Curriculum



  • High Intensity Interval Training (HIIT)-style workouts on the beach
  • Beach Bootcamp-style Fitness Challenges
  • Biking
  • Kayaking
  • Paddle boarding
  • Kettle bell training
  • Agility training
  • Yoga



  • Foundations of Proper Movement
  • Understanding Proper Recovery Tactics
  • Nutrition 101
  • Detoxing the Body
  • Nutrition Instruction by a Registered Dietitian
  • Dietician Guided Grocery Shopping- Understanding Ingredients



  • Deep Tissue Massage
  • Eco Tour Boat Excursion on Nearby Islands of Shell Key and Egmont Key


Sample Workout Schedule

Here is what you can expect during your stay:

  • 7:30 a.m. Pick up from Condo
  • 7:45 a.m. Arrive at Main Training Facility
    • Green Smoothie and Protein Bar
  • 8:00 a.m. Movement Foundations Education
  • 8:45 a.m. Practice on Turf
  • 9:30 a.m. Beach excursion for running, HIIT training and stretch.
  • 11:30 a.m. Arrive back at training facility for lunch
  • 12:15 p.m. Detox Education
  • 2:00 p.m. Yoga Class
  • 3:30 p.m. Arrive back at Condo


Our 10-Day Retreat is structured similarly to the 5-Day Retreat but also includes

  • Advanced level exercises.
  • Higher Intensity exercises, Increased volume and decreased rest time.
  • Advanced movement foundation education.
  • Increased one on one training time.
  • Hormone Replacement Therapy Education
  • Private Session with an Eating Disorder Specialist


One of our main beliefs at Gulf Coast Fitcation is staying consistent with your training if you want to achieve your goals. Inconsistent training and poor nutritional choices are the two biggest areas where people fail. We want you to continue learning and growing after you leave our program so we provide several weeks of workouts for you to take home. We also offer, for an additional charge, continued online support from one of our Trainers who can provide professional guidance and accountability.


Ready to Book? Reserve your fitcation today!

The deposit needs to be received at least 30 days prior to the start date of the retreat. Choose your option below:

Ideal Fitness Location

Gulf Coast Fitcation vacations are conducted on Florida’s St. Pete Beach. Recognized as one of the Best U.S. Beaches by Tripadvisor in 2019.

Fitness Activities

Our guests experience a variety of workouts including High Intensity Interval Training (HIIT)-style workouts, biking, kayaking, paddle boarding, Kettle bell training, agility training, Yoga, and more.

Delicious Meals

You will enjoy delicious, healthy meals supervised by a Registered Dietician that will replenish your caloric expenditure so you can recover and be ready to blast the next day’s work out.