Take Your Transformation on Vacation

a Queen City Yoga & Fitness Retreat for Women

March 30th - April 6th, 2024

Registration details, please!

Holiday Schedule

12/24 9am ONLY
12/25 CLOSED
12/27 and 12/29 No 6:30am
We are OPEN regular schedule 12/31 and 01/01

If you’re a woman who grew up being told you should smile more...

and take up less space, who’s ready to fully dismantle those limiting beliefs and re-write your story, then join us for a retreat designed to help you celebrate exactly who you are, recognize all that you’ve accomplished, and decide what YOU want the next phase of your life to look like.

Warm sand covers your feet...

your skin is kissed with a rosy, golden glow from the sun, and you’ve got salty hair – but you certainly don’t care! In fact, you feel completely alive and grounded as you make your way past the guanacaste trees on your way back to your room after spending your day on the beach.

Your beach day began...

with a workout, and a ridiculously delicious breakfast of fresh tropical fruit, yogurt, and eggs. You got to spend a few hours trying something totally new and fun and scary – surfing!!

You even made time for a nap...

under a palm tree. What?? Slowing down and adopting a “go with the flow” tropical vibes attitude is really helping you to get clear on what you want more of in your life.

Now back in your room...

after your walk home from the beach, you peel off the salty layers and rinse off in your private open air shower.

As the warm water pours over you...

you have space to reflect on how nice it was to just do whatever you wanted all day long – and how awesome it feels to finish out your day with zero tasks or responsibilities, and no dinner to make for anyone else.

 “What are you going to do with your one wild & precious life?”

-Mary Oliver

Yes! Sign me up!

If you’re a woman who knows these three things to be absolutely true...

you only have this one life, time really flies, and you’ve spent enough of it focused on doing and caring for others – this retreat is for you.

Long ago, you made a promise to your younger self, to your girlfriends, to your future daughters...

that when midlife knocked at your door, you’d open it wide and welcome it in. No shame, no secrets.
You promised yourself that someday you’d go boldly into your 40’s and 50’s, and someday is here. That life-loving rebel of your youth? She’s back, she’s on fire, and she’s ready to focus on what she wants, what’s possible, and what serves her best.

During our seven incredible days together…

we’ll explore effective mindfulness tools you can easily use anywhere to help you feel calm and centered. We’ll practice our Queen City signature yoga together, connecting movement with breathwork and mobility. In our super fun, high energy HIIT classes, we’ll dig into the transformational power of resistance and weight training – especially for women moving into and through menopause.

In gorgeous yoga shalas, in lush gardens, and next to the sparkling sea…

we’ll gather together to identify and understand what your mind and body truly want and need to come fully alive.

From rest to nourishment to desire...

we’ll guide and support you as you write the story of what comes next for you. Dismantling old narratives, defusing negative self-talk, feeling empowered in your body, living freely available for joy, adventure, and connection – begins here, among friends, on retreat with Queen City Yoga & Fitness.

Our home for the week is the stunning Bodhi Tree Resort.

This 5-star gem dedicated to health and wellness is located on the Nicoya Peninsula of Costa Rica – one of the World’s Blue Zones, where people live the longest and healthiest lives.

Choose my room!

The property’s lush gardens…

surround you with exotic flowers, 100-year-old trees, waterfalls, and gentle streams.

A short walk on a path through coastal jungle...

brings you to a long stretch of pristine beach, boasting a consistent surf break (perfect for beginners!) and breathtaking sunsets.

Also on the property are two soothing saltwater pools...

a spa, a gym, multiple yoga studios, and a delicious juice bar. There are additional classes available for purchase – like Pilates, surfing, and spinning – from their in-house instructors.

Each room boasts high thread count cotton sheets...

an exotic open-air shower, mosquito netting and air conditioning to facilitate a good night’s sleep. High speed internet is available throughout the resort.

The cuisine at Bodhi Tree is healthy and delicious, inspired by flavors from all over the world. 

Your accommodation includes three nourishing meals a day prepared with fresh, local ingredients by Bodhi Tree chefs.

Sounds amazing! Sign me up!

You’ll enjoy plenty of fresh fruit and vegetables…

as well as grilled chicken, fish, tofu, beef, and pork.

If you have dietary restrictions…

 you’ll absolutely be accommodated as there are vegan, vegetarian, and gluten free options as well.

Not only is the Bodhi Tree Juice Bar beautiful, open-air, and situated among the treetops...

its menu includes made-to-order fresh juice, delicious smoothies, and an array of coffee drinks for purchase.

Our days will be relaxed, often beginning with yoga or HIIT.

We’ll weave optional guided meditation and midlife wellness sessions into the week. We’ll share meals, conversation, and connection.

I’m IN! Sign me up!

Of course, you’ll have plenty of time to yourself…

to walk along the beach, wander around Nosara, or learn how to carve the world class surf break of Playa Guiones with private surfing lessons.

Ride through the jungle on horseback...

to gorgeous coastline vistas, or ride along the beach to watch the sun sink into the sea.

Hike to a forest waterfall...

and take a dip in the clear, refreshing water. Or, cruise the Montana and Nosara rivers by electric boat with a naturalist as your guide.

“I will never have this version of me again, let me slow down and be with her – always evolving.”

― Rupi Kaur

Give me the deets & sign me up!

This retreat is for you if you...

Know time is precious… and are unwilling to waste another second on trivial stuff.
Are ready to focus more on yourself…
and what’s next for you rather than being everyone’s caregiver.
Understand that investing in yourself… must become a priority if you’re going to live the life you truly want.
Are ready to carry the torch… and go loudly and proudly through the transition of mid-life.
Want the help and guidance of other women… to understand what’s best for you and your body during this time.
Are fearless (or at least want to be)... and are looking for connection, strong like-minded women, adventure, and FUN!!

Your excellent retreat experience is our priority.

An adventure this awesome calls for a pre-trip celebration and a post-trip reunion, too!

Totally into it! Sign me up!

 Before we embark on our adventure… 

We’ll invite you to the studio for a pre-trip celebration and workshop. This will be an opportunity to connect with one another, to share what mindset you hope to nurture, self-care skills you hope to gain, and to have all your retreat questions answered.

Once we’re home and settled in again…

we’ll invite you back to the studio to indulge in your most favorite take-aways, vibrant memories, and best photos. We’ll offer tips for weaving your new mindset and skills into your everyday life and we’ll share resources to support you in continuing your journey.

Pura vida, Costa Rica’s unofficial motto, translates to “pure life” or “simple life.”

Both are what you’ll find in the small surf & yoga haven of Nosara, Costa Rica.

I’m ready to choose my room!

From the vast, uncrowded beaches…

to the mangrove wetland to the dry tropical forest, a week in Nosara is total immersion in the abundant beauty and natural rhythm of the simple life.

Nosara’s roads are unpaved…

and dotted with surf shops, yoga studios, and cafes serving everything from the freshest fish to the best smoothies. You will be most comfortable in sunscreen, a hat, flip flops and breezy dresses!

We want you to focus on you.

That’s why we’ve thought of every detail.

What’s included…

Seven incredible days together filled with fun, fitness, conversation, and connection.
Three fresh & delicious meals a day to nourish your mind and body.
Gorgeous accommodations.
Two amazing group excursions.
Daily yoga or HIIT classes
Airport transfer both ways. (Applies only to flights into and out of Liberia. Does not apply to flights into or out of San Jose.)
Hotel, airport transfer, and group excursion gratuities

What’s not included…

Additional hotel nights before or after the retreat
Transport to/from any airport other than Liberia
Personal, medical, or trip cancellation insurance
Libations & associates gratuities (on or off site)
Off-site meals or additional on-site meals & associated gratuities
Spa services & associated gratuities
Additional services, classes, or lessons (ex: surfing lessons)

Whether you’re with us in the studio in Vermont, or you’re with us on our retreat in Costa Rica, our mission is always the same…

to help as many people as possible feel better through awesome teaching, incredible support, and authentic communication.

Yes! Sign me up!

Marla Thomas

Founder & co-owner of Queen City Yoga & Fitness.

Marla first started practicing Hot Yoga in 2001 after a diagnosis of PTSD. She immediately felt relief from chronic depression, self-loathing, and body dysmorphia and began to heal. In addition to yoga, Marla has studied Weight Training, Postural Restoration, and  Functional Range Conditioning. Since opening QCYF in 2016, she has brought her community life-changing yoga, mobility, and strength classes. A thoughtful leader and coach, Marla has a natural ability to bring out the best in people.

Autumn Spencer

QCYF Marketing Officer, Yoga & HIIT Instructor

Autumn began her Hot Yoga practice after her dad died and her mom entered hospice care over 12 years ago. Yoga helped Autumn grieve, heal, and thrive. With a Master’s Degree in Education, and additional certifications in Hot Yoga, Weight Training, and HIIT, Autumn brings her passion for teaching to all of her classes. As a stand-up comic and storyteller, Autumn’s compassion and humor puts people at ease while motivating them to give it all they’ve got.

Beth Kruger

QCYF is thrilled to have Beth join us on our first fabulous retreat! Beth has led over 5 international retreats and comes with two decades of experience working in women’s health and wellness. She’s most passionate about helping women navigate The Menopause, but started her female-focused obsession with childbirth, pregnancy, lactation, and fertility back in 2004.Beth currently facilitates Wellness Retreats for Women Over 40 and coaches women through the challenges of this transitional time of life. Her work focuses on nutrition and food, exercise and movement, stress reduction, self-care and lifestyle adjustments.

This is a big, exciting deal and you’ve got lots of questions.

We want you to have all the deets and we’ve got answers.

Is this retreat only for women?
Because the focus of this retreat is the midlife transition of perimenopause and menopause, this particular retreat is for women only.

Can I bring my partner?
We can’t actually tell your partner where to go or not go. However, we highly encourage you to take this trip and this time for yourself because, well, that’s the whole point.

Are you organizing our flights and travel to Costa Rica?
We are not. The planning and expense of your travel to and from Costa Rica are not included in the retreat.

What airport should we fly out of?
The best option is the one that works best for you. That said, AirCanada flies direct out of Montreal (YUL) to Liberia, Costa Rica (LIB) so that is a great place to start your planning. 

What airport should we fly into? 
Liberia, Costa Rica.

When should we plan to arrive and depart?
Plan to arrive at the Liberia airport before 4pm on March 30th. Plan to depart after 11am from the Liberia airport on April 6th.

How do we get from the airport in Liberia to the resort?
Transportation to and from the Liberia airport is included in the cost of the retreat trip! Once your plan is made, let us know, and we will organize transportation on your behalf. Transportation to and from the San Jose airport (or any other airport) is not included in the cost of the retreat.

What if I need or want to fly in a day early or fly out a day late?
You can definitely do that! Planning and expense of additional days on either end of the trip are not included in the retreat.

What’s the vibe of Bodhi Tree resort?
Bodhi Tree is a chill & relaxing resort with a focus on overall wellness. It is lots of fun but it’s not a party scene and guests are expected to respect the resort’s quiet hours.

Questions? We want to help!

Email us at: hello@queencityogavt.com
Text us at: 802.560.4296

I’m ready to book!