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4 Day 5-Star Inspiring Yoga and Fitness Holiday in Koh Samui, Surat Thani

Chai Talay Estate, Lipa Noi, Ko Samui District, Surat Thani 84140, Thailand

Nutrition and Fitness Retreat Thailand

Chai Talay Retreats and Elite Personal Training bring you the ultimate five-star fitness retreat. This takes place at the luxurious Chai Talay Estate on the white sandy shores of Lipa Noi beach, Koh Samui. World-class fitness, wellness, and nutrition experts will lead you through a results-driven program of physical and mental training sessions, classes, and workshops. Nutritious organic cuisine, mindfulness sessions, and relaxing recreational activities round out the retreat to create and restore balance and harmony. Leave feeling motivated and armed with the tools to continue your fitness and wellness journey at home!

Meet the instructors

Dayle, Nathan, Sanya, & 3 More…
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  • Daily yoga classes
  • Health-focused workshops
  • Pilates and meditation sessions
  • More than 40 hours of fitness and sports
  • Daily organic meals and beverages
  • Boxing or combat cardio lessons
  • 3 nights accommodation

Skill level

  • Beginner
  • Intermediate
  • Advanced

Yoga styles

4 days with instruction
Group size: Maximum of 35 participants
Airport transfer included: Samui Airport
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  • Gym
  • Spa
  • Swimming pool (outdoor)
  • Tennis court
  • Air-conditioned public areas
  • Air-conditioned rooms
  • Dining area
  • Environmentally friendly
  • Garden
  • Kitchen
  • Lounge
  • Luggage room / storage
  • Poolside bar
  • Terrace
  • Free bicycle
  • Free parking
  • Free Wi-Fi
  • Laundry
  • Library
  • Wedding
  • Outdoor shower

The five-star fitness retreat takes place at the award-winning Chai Talay Estate, an exquisite and privately-owned estate comprising of three luxury villas situated on 100 meters of breathtaking beachfront. Sitting amidst lush tropical gardens the estate has an iconic view of the outlying islands. The three villas; Baan Kilee, Baan Puri, and Baan Ora Chon, have flexible configurations across 17 en-suite rooms, sleeping up to 40 and lending themselves perfectly to retreats booked for groups, couples, or single guests.

The villas are each self-contained and individually designed with their own large private swimming pools, expansive private gardens, and ponds. Multi-lingual staff include managers, chefs, chauffeurs, child minders, cleaners, wait staff, and security guards. These contemporary Thai villas renovated in 2015 offer appropriate levels of privacy while catering to larger functions hosted between the properties on the sea-facing lawns spanning 90 meters of stunning beachfront.

Chai Talay Estate's world class management team has a wealth of experience in hosting weddings, birthday parties, fitness and yoga retreats, and corporate offsite events. Samui's west coast boasts fabulous sunset views with Chai Talay villas being one of very few locations to view the famous five islands, the most photographed backdrop in Samui.

With the absolute best in service, location and facilities, Chai Talay Estate represent more than holiday homes, they offer a sensational luxury lifestyle experience. The Chai Talay Estate can be rented individually or as a whole to provide the ideal location for parties, weddings, or conferences.

Chai Talay Estate houses three pools, massage decks, an exercise room, indoor and outdoor cinemas, and high speed Wi-Fi. Exercise classes make full use of the stunning outdoor grounds with classes planned on the expansive lawn, garden, and grounds, or on the white sand beachfront with morning and evening classes designed to make the most of Samui’s stunning sunrises and sunsets. All villas are equipped with everything you might need from premium toiletries, pool towels, and dressing gowns to movies, books, and music to ensure all downtime needs are covered.

Please note that solo guests can be partnered to reduce room costs. Usually, men are put with instructors (who are typically male) in a quadruple shared dorm. Females partner with females in a two, three, four, or five shared room. All single beds. Exact rooms cannot be guaranteed. In some cases, the single bed with proper, very comfortable mattress may be placed on the floor.

Twin rooms are not the usual layout of two singles next to each other. All rooms are flexible and they can always add an extra bed if needed. Extensions must be booked in advance and room changes may be required for extra nights.


This five-star fitness retreat is a healthy getaway with a functional, dynamic, full-body approach to health and fitness. During the program, you’ll set your individual goals, have regular check-ins, enjoy 40-plus hours of health and fitness-related activities and workshops, and have access to a range of recreational facilities. This retreat has two themes, in November 2018, the theme is "Recharge and Reboot" and in March 2019, the theme is "Transformational Retreat".


  • 4 hours of boxing or box fit
  • 6 hours of beach bootcamp
  • 2 hours H.I.I.T or TABATA
  • 6 hours of yoga, stretch workshops, and Pilates
  • 5 hours of TRX, aerobic, strength, and core training
  • 5 hours island kayaking, biking, and paddleboarding (self-led)
  • 3 hours of "aquafit"
  • 2 hours of adventure racing and survivors challenges
  • 2 hours of health focused workshop
  • Kayaks and stand up paddleboards
  • Bikes, volleyball, water polo, croquet, and boules
  • Movie library (in-room, indoor, and outdoor cinema)
  • Table tennis
  • Board games (backgammon, chess, and more)

Training in nature

Chai Talay Retreats take full advantage of Lipa Noi’s beautiful, natural surroundings. With beach yoga, bootcamp sessions, runs, and bike rides through the local villages, you’ll have ample opportunity to observe local fishing, buffalos grazing, and mingle with the charming locals.

Daily trigger point sessions

Daily trigger point therapy seeks to locate and eliminate trigger points, which are tiny painful knots in the body. This allows you to exercise to your maximum and enjoy an injury free retreat.

Individual and group training

This retreat is made up of a range of individual sessions and group training. Chai Talay Retreats recognize that different participants get different benefit from different training methods and so incorporate both.

World class gymnasium

Chai Talay Retreats new world-class gym sits in the middle of a one-acre landscaped tropical playground designed to host all forms of exercise classes and adventure pursuits. From yoga and meditation to bootcamp and TRX, the gym and its grounds boast unlimited and diverse uses, making them a large part of everyday life at the retreat. This new dedicated site sits conveniently within the extended grounds of the Chai Talay Estate and its three villas.

Indoor air-conditioned gym

This 180-meter square section of the gym is equipped with cardiovascular and sectorized strength training equipment, racks of dumbbells and ample floor space, ideal for individual training and small group work.

Undercover gym

This 220-meter square section of the gym boasts an escape rack with four squatting stations, torque monkey bar rack, impulse power racks, weight plate racks with bumper plates up to 20 kilograms, vert balls, Swiss balls, battle ropes, and much more.

Gym terraces and lawns

The indoor covered area extends to the surrounding terraces and lawns, to allow for large group functional training and bootcamps. Chai Talay Retreats can accommodate groups of up to 50 with ease.

Class descriptions

All these classes are bookable as part of any fitness retreat and are run by Chai Talay Retreats network of local Samui trainers:

Low intensity

  • Yoga stretch: you will be stretched out yoga style.
  • Yoga style workshop: why we should do yoga and its purpose.
  • Yoga meditation: relaxing the body and the mind to full unwind and really tap in to the yang of the body.
  • Stretch it out: covers variations on stretching, when to stretch, and which type should you perform before, during, and after exercise.

Medium to high intensity

  • Adventure bootcamp: this offsite bootcamp is a chance to train outside of the villa.
  • Group challenge: this group program pits you against other teams to complete a myriad of timed challenges.
  • TABATA: session using the TABATA method - high intensity, full body workout with short sharp bursts and little rest time.
  • TRX strength: using your bodyweight and TRX Suspension system you will be building strength through major muscle groups.
  • Cardio and core: combo of these two disciplines to make you burn and keep your heart rate high.
  • TRX cardio session: using the TRX suspension system and a myriad of cardio based stations (Heart rate aim: 125 - 155 beats per minute).
  • TRX advanced circuit: an intensive TRX circuit session.
  • Bootcamp TRX: circuit stations with TRX suspension straps for a total body resistance. Total body workout.

High intensity

  • Boxing circuits: cardio boxing circuit combining kicking, punching, skipping and jumping.
  • Muay Thai boxing: train with a genuine Muay Thai boxer.
  • Box fit two: you will have the opportunity to train one-on-one, as well as to practice your technique and boxing drills.
  • Strongman bootcamp: lifting, carrying, and dragging. It’s designed to pit you against yourself to beat the timer on every exercise.
  • Total body circuit: a fun circuit with varying levels.

All these classes can be organized for any retreats, international trainers are bought in for them (minimum three days):

Low intensity

  • Survivor challenge: you will work together to complete station tasks and a series of team-based challenges, looking for clues, etc.
  • Aquafit one: a pool session will create great toned muscles without the impact. Use your hands, legs, and core with various movements.

Medium to high intensity

  • Triple threat circuit: a great mix of cardio, core and strength training
  • Partner circuit class: grab a partner and away you go! A fun session working with a partner to help you complete each activity.
  • Booty workout: an intense leg and butt session for toning.
  • Dynamic movement: this class will put your body through all different types of planes of movement and challenge a myriad of directions and speeds.
  • Aquafit two: a circuit of 12 stations. Uses the natural resistance of water to strengthen both muscle and the cardiovascular system.
  • Box fit one: this is a high-energy workout that incorporates solid pad work, conditioning, functional, and circuit training.

High intensity

  • High intensity circuits: circuit-based workout to challenge your anaerobic threshold. Push to perform more than you think you can do with long rest periods.
  • Run and box bootcamp: you will have half the lesson of continuous running and then boxing to finish.

Daily sample itinerary

Day 1: Arrival day

  • 13:00 - 14:00 Lunch on arrival
  • 15:00 - 16:00 Yoga or movement bootcamp
  • 16:15 - 17:00 Introduction to TRX - upper and lower body
  • 18:00 - 19:00 Smart goal workshop - goal setting sessions
  • 19:00 - 21:00 Welcome dinner and retreat briefing
  • 21:00 - 22:00 Practical trigger point workshop

Day 2 to 3

  • 06:00 - 06:30 Juice and fruit for early risers
  • 06:00 - 07:00 Yoga foundation class (beginners) or Hatha/Vinyasa yoga
  • 07:00 - 07:30 Stretch
  • 07:30 - 08:15 Guided meditation or booty class
  • 08:00 - 09:15 Breakfast a la carte
  • 10:00 - 11:00 Boxing or combat cardio
  • 11:30 - 12:15 Pilates
  • 12:00 - 14:00 Lunch
  • 15:15 - 16:00 TRX upper body
  • 16:15 - 17:00 TRX lower body
  • 17:15 - 18:15 Aquafit or partner bootcamp (H.I.I.T.circuits)
  • 19:00 - 21:00 Canapes and supper

Day 4: Final day

  • 06:00 - 06:30 Juice and fruit for early risers
  • 06:30 - 07:30 Yoga or guided meditation
  • 07:30 - 09:00 Breakfast, pack, pay bills, SMART goals review
  • 10:00 - 11:00 Strongman bootcamp
  • 11:00 - 12:00 Boxing or TRX advanced circuits

Please note that the retreats take many forms and can be as relaxed or as action-packed as you require. All sessions are optional.

Fitness level

The instructors are highly skilled so as to ensure all levels of capability are catered for, with options for the super fit and keen runners as well as those that are new to bootcamp style activity. Sessions are designed to enable everyone to work at their own level while keeping the whole group together for key morning and afternoon sessions, albeit working at different levels within those sessions.

This retreat caters to all fitness levels. So, beginners, those in rehab, post-natal moms, and mid-life office workers will find a range of low-intensity sessions such as TRX and Pilates. Adaptations to the exercises are made according to the conditions of the group. There is often a 15-minute stretch session at the end of the higher level classes, which you can join at the end should you choose to. You can even watch the classes from your sunbed or from the pool if you need some time out.


Dayle Haigh-Smith

Nathan Solia

Sanya Tugwun

Rupert Jackson

Khun Eat

Chrissy Denton

Retreat location

This retreat will take place in Koh Samui, Thailand. Samui is famed for its relaxed village charm and laid-back atmosphere, despite having catered to the needs of the modern traveler. The south of the island is a great hopping off point for the Anthong Marine Park, Koh Tao, Nan Yuang (with world class coral reefs and dive sites).

On Lipa Noi’s most sought after beachfront with sunset views over the five islands and Anthong Marine Park, Baan Kilee boasts a surround of quiet and undeveloped beaches, coconut plantations, and forested hills while the Thai people enjoy a slow pace of life tending fields, swimming with buffalo, and fishing.

Lipa Noi beach sits adjacent to the larger Lipa Yai beach just a few seconds walk across the road. It is perfect for those long morning runs and local eateries and is still only 10 minutes from Nathon (the island’s capital), 5 minutes from the glitzy scene at Nikki Beach and 20 minutes in the Baan Kilee minivan to the night life in Lamai. Your retreat location, Chai Talay is located at Lipa Noi beach, 30 minutes from the airport and 40 minutes from Chaweng.


  • Chaweng - 40 minutes
  • Samui Airport (USM) - 30 minutes
  • Nathon - 10 minutes
  • Nikki Beach - 5 minutes
  • Lamai - 20 minutes

Unique features


  • Cycling
  • Gym
  • Health Club
  • Kayaking
  • Pilates
  • Spa
  • Swimming
  • Swimming pool (outdoor)
  • Tennis court


  • Air-conditioned public areas
  • Air-conditioned rooms
  • Barbeque facilities
  • Beach
  • Dining area
  • Garden
  • In-room safe
  • Kitchen


  • Conference room
  • Free Wi-Fi
  • Library
  • Toiletries
  • Wedding


This retreat includes all meals and beverages (excluding alcohol and premium drinks) made from fine, organic food, and locally sourced products. Chai Talay Retreats are as passionate about the food they serve as the exercise Chai Talay Retreats promote, and the in-house chef’s specially designed menus prove this. Chai Talay Retreats ensure they are preparing nutritious meals with ingredients sourced daily from local organic and hydroponic farms. The retreat menu includes:

  • Early riser breakfast and wellness breakfast buffet
  • Lunch and dinner buffets
  • High protein, healthy snacks throughout the day
  • Fresh detox juices, herbal teas, and fruit teas throughout the day
  • Home-made kombucha, kefir, soy milk, and almond milk

Sumptuous buffets

Chai Talay Retreats provide a buffet of fresh fruit, vegetables, juices, meats, and cheeses, all from local organic farms. The in-house chefs also prepare home-made breads and yogurts. Chai Talay Retreats pride themselves on the quality of their food.

Kombucha, kefir, and healthy drinks

Chai Talay Retreats serve home-made kombucha and kefir, which have a host of health benefits and taste fabulous. Daily green juices are available as well as home-made soy and almond milks that are freshly made in-house.

Awards night seafood barbecue

Chai Talay Retreats celebrate your successes on the final night with an awards night. This is a fun way to end the retreat and a great excuse to have an exquisite seafood barbecue. Please note that although Chai Talay Retreats do not offer nor include alcohol at this retreat (based on consistent guest feedback), you are free to have a sundowner or drinks on their terraces or on the beach. Also, guests wishing to leave the retreat for special occasions can be exempted from the dinner and costs reduced (if prior notice given). Alternatively, you can invite friends into the retreat to join you for meals. Price per meal would be approximately 20 USD to 25 USD.

The following meals are included:

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Drinks

The following drinks are included:

  • Water
  • Tea

The following dietary requirement(s) are served and/or catered for:

  • Vegetarian
  • Gluten Free
  • Organic
  • Regular (typically includes meat and fish)
  • Seafood
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation

Things to do (optional)

You can choose from a host of optional fitness programs hosted by international instructors to add value to your fitness and yoga retreat.

Holistic stream by Rupert Jackson

Rupert Jackson, the mindfulness practitioner, will lead the newly launched holistic stream that offers the following for 600 USD per person: two sessions of guided T.R.E (maximum three people per session), two small group sessions of restorative yoga one-to-one, debrief sessions with Rupert after each TRE session in order to build a post-retreat plan, and access to further one-to-one sessions as required, bookable on site (those on the holistic stream will have priority access).

Stress management and mindfulness by Rupert Jackson

TRE practice allows you to be brought back to a place of balance, both physically and emotionally, encouraging a deeper awareness of habitual patterns. The sessions reactivate the body’s built-in tremoring mechanism, which releases stress, anxiety and tension. By calming the nervous system, one feels a greater sense of inner peace leading to more restful sleep, clearer thinking, and deeper relaxation. As each session is individualized, it creates a safe and nurturing environment for those who partake.

Please note that all participants are required to familiarize themselves with TRE and the potential for emotional release, considering the impact this may have on your participation in this retreat. TRE is known as “Tension and Trauma Releasing Exercises” in the USA and “Total Release Experience” in Europe. This training is for 150 USD per person.

Body transformation stream by Chrissy Denton

Chrissy Denton, the resident nutritionist and personal trainer, will lead the newly launched body transformation stream. She will work in conjunction with Chai Talay Retreats resident and acclaimed personal trainer to deliver an appropriate program, on an individualized or small group basis that offers the following for 600 USD: one hour assessment and goal review (this will include a practical component and a personal plan will be developed), two hours of one-to-one personal training and nutrition, four hours of small group exercise (maximum four people, focused on your specific needs), and one hour personal plan delivery (practical delivery of your personal plan to take home).

One-on-one holistic training by Nate Solia

For those with recurring injuries, this may be the program for you. You will begin by learning which of your muscles are tight and weak. From this, a four to six-week flexibility, stability, and mobility program will be specifically devised for you. Nate will take you through phase one of this specifically designed program designed to re-balance and strengthen your core. Participants from Hong Kong may have these initial sessions pre-retreat if required.

Please note that a minimum of two sessions (maximum three people per group) are required with one day in between. Slots are available each afternoon on a first-come, first-served basis. The final time slot will be given to you once the full retreat schedule has been finalized. These sessions may clash with workout sessions. This training is for 100 USD.

Super stretch by Sanya and Bao Tugwan

One-on-one stretch sessions ease your muscles after working out. Stretching is an art and when done well it can instantly release tension in your entire body, taking the pain away. These sessions will show you the variations on stretching from developmental to maintenance, when to stretch and which type should you perform before and after exercise. This training is for 100 USD.

Muay Thai boxing session by Khun Eat

As for what to expect from a Samui Muay Thai session, it’s simple, a lot of sweat and a hard work out. Each training class is a mix of stretching, jogging, skipping, and pad work, as well as learning fighting techniques. For anyone wanting to do additional Muay Thai, please arrange a private session with Khun Eat. This training is for 100 USD.

Postural alignment by Nate Solia

This holistic exercise technique uses gravity and body weight to improve alignment and balance, naturally eliminating the underlying causes of pain and physical limitation. This training is for 150 USD.

Thai massage

Release muscle tension, increase flexibility and mobility of joints, and improve breathing. A Thai massage experience can help you relieve stress and anxiety, encourage the flow of energy through your body, raise energy levels and stamina, and promote an overall feeling of relaxation and well-being. This massage costs, 30 USD per hour.

One-on-one personal training session with Chrissy

A personalized training program with an emphasis on mobility, strength, and core. Options to continue working and training with Chrissy in Hong Kong or with online programming. This training is for 100 USD.

Buddy training two-to-one training session with Chrissy

Train with a partner or friend and enjoy the benefits of working together, with a focus on mobility, strength, core, and circuits that you can do at home or in the gym. You will have the option to continue working and training with Chrissy in Hong Kong or with online programming. This training is for 100 USD.

Nutrition consultation with Chrissy

This includes an initial nutrition and lifestyle consultation, a body and health evaluation, food diary analysis, and action plan to re-balance and kick start healthy eating. This training is for 100 USD.

Nutrition consultation with personalized meal plan with Chrissy

This includes an initial nutrition and lifestyle consultation, a body and health evaluation, food diary analysis, action plan to re-balance and kick start healthy eating, and a tailor made nutrition program. You will have the option to continue working and training with Chrissy in Hong Kong or with online programming. This training is for 150 USD.

What's included

  • 6 hours of yoga, stretch workshops, and Pilates
  • 4 hours of boxing or boxfit
  • 6 hours of beach bootcamp
  • 2 hours H.I.I.T or TABATA
  • 5 hours of TRX, aerobic, strength, and core training
  • 5 hours of island kayaking, biking, and paddleboarding (self-led)
  • 3 hours of aquafit
  • 2 hours of adventure racing and survivors challenge
  • 2 hours of health focused workshop
  • 3 daily organic meals plus tea, coffee, juices, and water
  • Airport transfers for groups of 3 or more
  • 3 nights accommodation

What's not included

  • Flights to and from Koh Samui
  • Transfers to and from the airport in your country of residence
  • Any additional food, beverages, activities outside of the core program
  • Alcohol and premium drinks

How to get there

Recommended Airports

Arrival by airplane

Please book your flight to arrive at Samui Airport (USM). Transfer from and to the airport is included. Chai Talay Retreats will pick you up from the airport. Please note that airport transfers are included only for groups of three or more. Supplement will apply for one or two arriving or departing outside of group times.

Airport: Samui Airport Airport transfer included: Samui Airport No additional charges. You can request this in the next step.

Cancellation Policy

  • A reservation requires a deposit of 14% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.
  • The rest of the payment should be paid 30 days before arrival.
4 days / 3 nights
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Arrival: Friday March 19, 2021
Departure: Monday March 22, 2021

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