Costa Rica Wellness & Empowerment Retreat
Traveling Confidently & Balanced in the Tropics
SMALL GROUP, DIABETIC-FOCUSED, WOMEN ONLY RETREAT LED BY KRISTINA VETTER IN BEAUTIFUL COSTA RICA
DECEMBER 4-10th, 2026
Join Kristina Vetter on this small group journey and travel confidently, without compromising your health. Build confidence while learning how to travel with diabetes.
This journey moves from the volcanic inland dry forest of Río Perdido to the Pacific coast at Tamarindo, offering a mix of relaxation, soft adventure, and wellness—while keeping blood sugar stability, hydration, and pacing in mind. Located in Central America, between Nicaragua and Panama, bathed by the Pacific and Atlantic oceans, Costa Rica has a population of just over 5 million people and thousands of colourful species, all of whom feel proud to call this little piece of land “home”.
5% of the world’s biodiversity can be found within Costa Rica’s borders, and great efforts have been made to preserve this rich resource; protected areas make up almost 25% of the land (National Parks, private Reserves, etc) – more than any other country in the world. Costa Rica is the perfect playground for nature lovers and those looking for a breath of fresh air.
Book before SEPTEMBER 1st to receive the Early Bird Pricing! Price will increase after September 1st by $200 per person. Join us HERE.
Highlights
STARTS AT
USD per Person
THIS IS A SMALL GROUP, WOMEN ONLY RETREAT – DECEMBER 4-10th, 2026
SECURE YOUR SPOT
DAY 1: LIBERIA TO RIO PERDIDO
Welcome to Costa Rica!
Day 1 is dedicated to stepping into retreat mode with ease and peace of mind. We’ll transfer together into the geothermal canyon of Río Perdido (~1.5 hours). Once settled into your elevated forest bungalow, unpack and land—both physically and mentally. There are no scheduled demands today; unwind by the pool or slip into the thermal river. Tonight we gather for an included welcome dinner under the stars to get to know your fellow travelers, to share experiences, and learn more about the week in store. *Please note we recommend arriving the evening before and staying near the airport.
Set in the province of Guanacaste, Bagaces is best known as the home of the magnificent Llanos de Cortes Waterfall. The little city boasts a rich history and spectacularly scenic natural landscapes. Bagaces provides the perfect stopover and springboard to other nearby attractions including the Miravalles Volcano National Park; the Lomas Barbudal Biological Reserve, an oasis of green; and the Palo Verde National Park, home to many species of migratory birds as well as crocodiles, monkeys, deer, coati, and jaguarondi.
*Please note that we recommend arriving the night before and staying close to Liberia Aiport.
Experience:
Arrive in Guanacaste and transfer into the Río Perdido canyon, a unique microclimate shaped by geothermal activity. The lodge is known for its natural thermal river, mineral-rich waters, and suspension bridges. Witness a seemingly endless variety of exotic flora and fauna throughout 32 km of hiking trails. Enjoy zip-lining, mountain biking and white water tubing, or if you prefer to relax, lounge by the pool, savour true Costa Rican cuisine prepared by local culinary artists, do some yoga on our cliff-side pods or visit our spa, for the region’s best treatments.
Overnight: Rio Perdido Hotel
Rio Perdido is a boutique hotel located in the forests of Costa Rica’s Guanacaste region. Accommodation is available in unique bungalows that feature outdoor terraces. All bungalows are equipped with modern amenities , including high-speed Wi-Fi, a desk area, mini fridge/coffee station, cable TV or projector, and air conditioning.
The in-house restaurant offers an intimate dinner under the stars and serves a variety of local and international cuisine. A Costa Rican spa is also available offering a wide selection of treatments.
Included
- Group transfer from Liberia Intl airport (LIR) to Rio Perdido
- Lodging (East Bungalow) -They are 452 square feet in size (42 square mts) and consist of a cozy, comfortable bedroom and bathroom with an elevated terrace with a hammock.
Expert tips
Check-in time is at 3:00 pm
- Overnight: Rio Perdido
- Meals: -/-/D
DAY 2: ROOT & RESTORE
Day 2 invites you into the restorative rhythm of nature while prioritizing metabolic wellness. We begin in the cooler morning hours with a light, guided hike through the dry forest ecosystem, observing tropical flora and maybe even howler monkeys.
In the afternoon, we can play in the mud – soaking in the thermal river and the mineral-rich volcanic mud, that is. Wellness coaching sessions with Kristina, a Mayo Clinic-trained Health and Wellness Coach, are included in the trip price, so you may want to schedule one or two. All meals are included today
Your activity may include:
- Join your leader for a a light guided hike on the surrounding trails through dry tropical forest.
- If you prefer something more low-key, perhaps a soak in the thermal river would be better (naturally heated volcanic waters)
- Spa treatments (not included – pay separately)
Regional insight:
This is one of the least-visited ecosystems in Costa Rica—home to howler monkeys, coatis, and over 300 bird species.
Meals: B/L/D
- Overnight: Rio Perdido
DAY 3: FLOW & EXPLORE
Day 3 brings energizing movement, playfulness, and an exhilarating canyon adventure. After breakfast, we prepare for a guided river tubing journey down Río Perdido, floating past dramatic rock walls and warm geothermal springs. We’ll learn about travel tips for being around the water with diabetes tech! Most of the course is a mellow float down the canyon, but there are a few hundred yards of exciting slides and rapids.
The afternoon is open, for the thermal river, the swimming pool, another hike, coaching, or relaxing and watching the sunset. All meals are included today.
Tonight’s dinner topic is Diabetes Struggles: What’s Still Hard. Come with your challenges and get some support.
Experience:
Float through a dramatic canyon with sections of gentle current and small rapids—an immersive way to experience the geothermal river system.
This adventure meanders through over a mile of stunning canyon landscape, narrow rock walls and rolling whitewater. See if you can find the hot waterspouts along the way! Or spot the elusive sphiggurus, trogons, tiger herons, howler and white-faced capuchin monkeys, bats, and you will be in the habitat of large cats … spot them if you’re lucky.
While most of the course is a mellow float through the canyon, this is no lazy river. There are a few hundred yards of slides and rapids to make for an exciting experience that both adventurous first-timers.
What to bring: closed-toe shoes are mandatory. We also recommend bringing insect repellent and sunblock. Since you are likely to get wet, a bathing suit is ideal.
Meals: B/L/D
DAY 4: RISE & REFLECT
Day 4 is an open canvas for whatever you would like to do in this tranquil forest sanctuary. Sleep in, join a yoga class, wander or hike on the 32 km of shaded forest trails, enjoy morning birdwatching from your forest room, indulge in a spa treatment (not included) or lounge poolside with a book.
Coaching is available today as well.
All meals are included today. Tonight’s dinner topic is Diabetes Bloopers: come with your best anecdote of a harrowing diabetes situation that you laugh about now.
Suggested pacing:
- Recovery morning (sleep in, mindfulness meditation, birdwatching)
- Hike along some of the many trails
- Wildlife viewing
- Sunset canyon views
Regional insight:
The dry forest biome here is dramatically different from Costa Rica’s rainforest image—trees shed leaves in dry season, creating golden landscapes.
Meals: B/L/D
DAY 5: TRAVEL TO TAMARINDO
On Day 5, we bid farewell to the canyon and travel toward the Pacific Coast (~2 hours), to Tamarindo, a stunning and popular beach town and fishing village in this Blue Zone area.
Upon arriving in Tamarindo and checking into our beachfront resort, Tamarindo Diria, you can spend the afternoon walking barefoot along golden sands, swimming in the ocean, or browsing in the town’s shops. Lunch and dinner are on our own today, and there are many local places to try fresh, wholesome coastal cuisine.
Route: Río Perdido → Tamarindo (~2 hrs)
- Accommodation: Tamarindo Diria (Sunset rooms)
Experience:
Transition from inland canyon to Pacific coastline. The horseshoe bay of Tamarindo, on the Pacific coast of Costa Rica, offers three and a half kilometres of beautiful light sand and azure waters. Different resorts & ecolodges are strung along the beachfront with charming restaurants, bars and shops clustered further back from the beach, under the lush vegetation that blankets this laid back town. Surfing, diving, estuary trips, fishing and a weekly farmers market are just some of the activities found in Tamarindo.
Upon arrival, we’ll check in and get settled. Later, meet up for a walk around town and for a group dinner (own cost) at a nearby restaurant.
Regional insight:
Tamarindo sits within a tropical coastal ecosystem with mangroves nearby—important for wildlife and flood protection.
Overnight: Hotel Tamarindo Diria Beach Resort
The Hotel Tamarindo Diria Beach Resort sits along a stretch of white sand in picturesque Tamarindo Beach, Costa Rica. From Tamarindo, guests have easy access to the other fabulous Costa Rican beaches such as Grande, Avellana or Conchal.
Guests can make themselves at home in one of the air-conditioned brightly coloured rooms with ocean, pool or Spanish patio views. Most of the guest rooms have balconies or terraces overlooking the beach or the pool. Complimentary wireless internet access (Wi-Fi) keeps guests connected, and cable programming is available for their entertainment. Visitors can also enjoy a buffet breakfast each morning.
Sunset Ocean View – King Bed / Double Queen Beds (twin)
Meals: B/-/-
DAY 6: EXPLORE TAMARINDO
Day 6 celebrates warmth, freedom, and effortless community. This morning we enjoy Tamarindo’s buffet breakfast and then spend an unhurried morning exploring Tamarindo and our resort – strolling along the three-kilometer bay, visiting local artisan markets, or relaxing poolside in the shade. In the late afternoon, we board a private catamaran for a sunset cruise along the Pacific coast. Feel the ocean breeze as we sail past hidden coves, swim in calm waters, and watch the Costa Rican sky light up in brilliant gold, pink, and violet.
Sunset Ocean View – King Bed / Double Queen Beds (twin)
Meals: B/-/-
DAY 7: DEPARTURE DAY OR EXTEND YOUR TRIP
Day 7 is our soft, intentional goodbye. We gather for one delicious buffet breakfast to share highlights, swap contact info, and celebrate the confidence built over the week. As you travel the two hours back to the airport, you depart carrying more than memories. You take home practical travel and wellness tools, a renewed sense of vitality, and a lasting connection to a supportive community that travels alongside you.
Pura vida, y buen viaje!
Meals: Breakfast
Group Transfer: Tamarindo → Liberia Airport LIR (~1–1.5 hrs)
Meals: B/-/-
Tour Exclusions
IMPORTANT NOTES
PLEASE NOTE: This itinerary is subject to change. Although we always do our best to stick to the itinerary, due to the ever-changing nature of Mother Nature, activities, hotels, and visits are subject to change due to forces beyond our control.
FLIGHTS: Please do not purchase your flights until this tour is confirmed.
PASSPORTS: Must be valid for at least 6 months upon return date to your home country. Proper documentation is the responsibility of each traveller.
VISAS: (responsibility of the traveller)
Travel Insurance
Cancellation, Travel, Flight, and Health insurance are required and are the responsibility of the participant to research and secure the appropriate coverage. Click HERE for a Travel Insurance Quote or please email nicola@finisterra.ca for a quote.
Check with your local travel agent /insurance provider/health plan for advice about traveling overseas.
Waiver Form
All participants will be required to sign a Waiver Form prior to departure.
KRISTINA VETTER – FOUNDER OF TRAVELLING WHILE DIABETIC
With nearly 50 countries and two decades of Type 1 diabetes under her belt, Kristina Vetter knows that exploring the world is possible- and fun- even when your pancreas is on permanent strike. She began her professional life as an attorney, transitioned to raising four children (so she’s unshockable) and is a Health and Wellness coach currently finishing a Masters in Psychology at Harvard. All the while, she’s been traveling the world and mastering the art of “dealing with low glucose alarms in pretty weird places”. She leads international trips for women with all types of diabetes who are ready to stop explaining and start exploring.
WHY TRAVEL WITH US?
At Finisterra Travel we help you discover, push personal boundaries, and explore the unknown.
We are super passionate about sustainable, transformational, and adventure travel. Definitely not “armchair travellers”, we have firsthand experience of where you’ll be heading. No one wants to feel like a tourist which is why when we plan a custom travel experience for you, we strive to make your adventure as authentic as possible. We offer an array of Small Group Adventures & Custom Trips, and have something for every type of traveller.
Our unique itineraries are designed to best showcase some of our favourite destinations around Africa, Asia, Latin America, the Middle East, North America, and Europe. All itineraries are fully-customizable. Not your typical online travel agency, nor are we quite a tour operator, we are international travel designers with a flair for unique experiences. We’d love to hear from you!
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