panama
santa catalina, panama city
panama fitness retreat
City to sea
About this retreat
Two trips in one. City nights in historic Panama City with rooftop dinners and all the vibrance of one of Central America's most beautiful cities, then the amazing wonder of Santa Catalina—a truly perfect surf town. Big enough to explore. Small enough to love.
For adventurers who want to move, explore a world-famous city, and spend their days chasing coastline views before winding down by the beach.
Dates
March 14-22, 2026 (Canadian March Break)
Country
Panama
cities
Panama City | Santa Catalina
What’s included
Stay in Santa Catalina
Stay in Casco Viejo
Professional Surf Lesson
Daily Workouts + Yoga
All Meals (Excluding 2 Dinners)
All Ground Transfers
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• 8 nights between Panama City & Santa Catalina
• All airport pickups and in-country transfers
• Fresh daily meals and dinners at local restaurants
• 3+ daily workouts
• Daily yoga + pilates
• Strength training sessions
• Surf lesson
• Run/bike through Casco Viejo
• Bikes for exploring
• Beachfront accommodations
• Private pool
• Rooftop cocktail party
• Day trip to Santa Catalina Island
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Flights
2 Dinners
Additional Alcohol (Optional)
Coiba Day Trip (Optional)
SALTY METER: Panama is big on adventure and movement. From city energy, to the coast, even some island exploration, and lots of SALTY sweat. Click here for more.
From Skyline to Shoreline
SALTY hits Panama with some coastal focus and a city spark
Panama is worth more hype. You land in a city that feels like Miami met Havana, spent a weekend together, and decided to stay. Rooftop bars overlook centuries-old cathedrals. The coffee is strong. The streets have stories. You'll spend your first night getting to know the crew over dinner with a view, already forgetting what day of the week it is.8f
Then comes the coast. The 5-hour drive to Santa Catalina is part of the experience—watch the skyline give way to jungle, small towns, and eventually the Pacific. Santa Catalina is the kind of place you didn't know existed: a handful of surf shops, a few great restaurants, consistent waves, and not much else. In other words, perfect.
By day three, you're on island time. Morning workouts with ocean air. Yoga when your legs need a break. Surf sessions on beautiful beaches. Afternoons split between hammock time and exploring. Evenings around long tables, sharing plates and stories with people who showed up as strangers. By day seven, you're trading numbers and planning the next one.
This retreat is for you if:
You want variety and balance—city buzz AND beach calm
You're a solo traveler looking for instant community
You believe vacations should include sweat and celebration
You want to come home feeling alive, not just rested
Craving something a little different? Check out all of our other adventures!
Daily Itinerary
day one
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Shuttles pick you up from the airport and take you to our beautiful stay in Casco Viejo. We’ll kick off the trip with a rooftop workout, and welcome drinks as the sunsets. A small snack will be provided before heading out to dinner at a local restaurant and optional drinks on the town.
ps. want to land a day early? Extend your stay for only $75 USD.
Airport Transfers available until 7pm on March 14.
day two
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Rise and grind - we’re getting our first full day started with a workout you’ll remember forever. Chose between a run led by marathon coach Joe Rios, or a bike ride with Nate and Erin along the Cinta Costera - Panamas most epic view along the water. After breakfast at the famous Panamanian Coca Cola restaurant, we’ll depart to Santa Catalina. Just in time for sunset, we’ll settle into our beachfront home and wind down with a bedtime yin.
day three
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A classic SALTY day. Morning crew workout followed by yoga, a delicious protein packed breakfast then time to explore. In the afternoon we’ll hit a SALTY beach sweat and head into town for a local seafood dinner. Every night ends with bedtime yin or a dance party, your choice.
day four
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Today we’re hitting morning surf lessons, followed by a boat trip to Santa Catalina Island. Expect white sand, blue water, snorkeling, beach picnics, and maybe a sea turtle or two. We’ll finish the evening with family dinner and time to chill.
day five
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It’s our favourite day of the trip… SALTY Olympics. We’ll split up into teams, get a little sandy, and make FUN of wellness. A sunset surf and fun with friends will lead us into our second dinner on the town.
day six
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Another classic SALTY day of movement, flow, and fun… and then S-CLUB enters the chat.
day seven
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Movement in the morning, and then it’s choose your own adventure. Visit UNESCO World Heritage Site, Coiba National Park (+$), or maybe just head into town for some light shopping and relaxation, today’s all about choice.
day eight
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Morning movement + optional surf, then we hit the road back to Panama City. Final rooftop dinner and optional night out with the crew.
day nine
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Say goodbye, pack up, and head to the airport with that signature post-SALTY glow.
Want to stay an extra night? Extend your stay for only $75 USD.
Airport Transfers available between 6am-12pm local time on March 22.
room styles
All Prices are Per Person
All Prices Include HST
$350 deposit due at booking
single
$3,849 USD
(hst included)
For those who want the space to truly decompress—this one’s for you. You’ll get your own private room, giving you the freedom to move at your own pace while still diving into every sweat, surf, and social moment. It’s the ultimate blend of solitude and community, with all the perks of the full SALTY retreat experience.
Booking with somebody? Pick the double.
double
$2,799 USD
(hst included)
Great for couples or friends booking together, or for solo travellers who want their own bed but still enjoy the shared energy. Great privacy and comfort, this shared room includes two separate beds, or a shared king for couples, and plenty of space to wind down between workouts, boat days, and beach hangs. Includes full access to the SALTY itinerary, transfers, and guided experiences.
triple
$2,549 USD
(hst included)
Ideal for a small group or open-minded solo guests looking for a little extra space. This setup includes three beds and a private bathroom. With thoughtful design and breezy layouts, it strikes a balance between value, comfort, and community. You’ll enjoy a full retreat experience—surf lessons, daily workouts, island hopping, and the magic of two unique locations.
quad
$2,249 USD
(hst included)
The perfect option for travellers who want to experience everything SALTY has to offer, in a budget friendly way. You’ll share a spacious 4-person room, with cozy beds, stylish finishes, and everything you need to rest, recharge, and reset. Perfect for groups of friends or for solo travellers open to connection—we’ll match you with other SALTY guests so the good vibes start from day one.
Hotel Santa Catalina, Santa Catalina
Surf town base camp. Pool, restaurant, hammocks, and the ocean five minutes away. Nothing fancy, nothing missing. The kind of place where you leave your door open and forget to wear shoes.
Property Features:
Pool and lounge areas
On-site restaurant (all meals included)
Surf board storage
Walking distance to breaks and town
Room Types:
Dorm: Shared room with 4-6 beds. Social, budget-friendly, surprisingly comfortable.
Triple: Three beds, private bathroom. Bring friends or make them.
Double: Two beds or one king. Share with a friend or get matched.
Single: Private room. Quiet mornings, your own space.
All rooms include AC, linens, and daily housekeeping.
panama SALTY METER
The SALTY Meter is our vibe compass—a quick snapshot of what to expect on each retreat. It captures the energy and experience of the trip based on group size, accommodation style, local culture, and the blend of movement, adventure, and downtime we’ve got planned.
Group Size – How many people you’ll be sharing the experience with (1 = 6 guests, 10 = 60+) | Party – The level of nightlife, dancing, and evening energy. | Culture – How immersed you’ll be in local traditions, food, and community. | Rest – The amount of downtime, relaxation, and quiet moments built in. | Sweat Level – How intense and frequent the workouts will be. | Adventure – The dose of excursions, exploration, and off-the-beaten-path moments.
read their words
"Strangers became family, and we left with a bond so rare and special."
— Hussein E, Mexico ‘24
"I've been on two SALTY trips in the past year. Both were incredible. Already looking forward to my next getaway."
— Mandala M, Sicily ‘24 & El Salv ‘25
“the experience was nothing short of unforgettable. The hosts were warm, welcoming, and made everyone feel like family. The yoga classes were definitely challenging, but in the best way possible
— Justin Y, Sicily ‘25
“From start to finish, it exceeded every expectation I had. I went in worried about fitting in, but those worries vanished almost instantly.
— Rhonda C, Nicaragua ‘25
yOur Coaches in Panama
Erin
Harris
The Boss | Yoga | Pilates
Margarita Master
Nate
Behar
Mr. Fix It | Mobility | Strength
R&B connoisseur
joe
rios
Boxing | Running
Goal Setting | S-Club Owner
Riley
bennett
pilates | Yoga | Strength
the caffeine addict
Salty stories
Why listen to us when you could listen to our guests?
Hear the real stories of SALTY adventurers.
Shane l
El Salvador | 2025
Keara j
Sicily | 2024
Cindy t
El Salvador | 2025
Connor c
El Salvador | 2025
panama faqs
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Everything except your international flight: 8 nights accommodation in both Panama City and Santa Catalina, all meals excluding two dinners, fitness and yoga classes, one surf lessons, Coiba boat trip, airport transfers, ground transportation, and all equipment. You just book your flight to Panama City (PTY) and we handle the rest.
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Single Room - USD $3,849 (Per Person)
Double Room - USD $2,799 (Per Person)
Triple Room - USD $2,549 (Per Person)
Quad Room - USD $2,249 (Per Person)All prices are all-inclusive and tax-included (HST included where applicable) and are per person for the full retreat.
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Book flights into Tocumen International Airport (PTY) in Panama City. We’ll coordinate transfers from there.
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Yes! Airport transfers will be available to pick you up from Tocumen Airport until 7pm on March 14 and between 6am-12pm on March 22nd.
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Yes! We start and end in Panama City, but the majority of the retreat happens in Santa Catalina on the Pacific Coast.
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That’s totally fine! Surfing is optional, and there’s still plenty of movement, recovery, and adventure for non-surfers.
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Absolutely! You’re welcome to extend your stay in Panama City on either end of the retreat. We have a discounted rate of $75/night at our hotel, Casco View.
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100%. Many of our guests come solo—and leave with new close friends. We offer roommate matching for doubles and quads, and the energy of the group is always welcoming and inclusive.
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In Santa Catalina, yes. In Panama City, we’ve got you for breakfast! With all the world-famous cuisine in the city, we wanted to give you the chance to choose from the magnificent local restaurants.
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SALTY retreats are for anyone who’s ready to unplug, move their body, try something new, and have an unforgettable time doing it. Our community is made up of people from all walks of life—some come solo, others bring a friend or partner—but everyone shows up with a shared love for adventure, connection, and a good time. It’s not about your age, fitness level, or background—it’s about your vibe. If you’re open-hearted, up for a little challenge, and ready to laugh, sweat, and reset, you’re in the right place.
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Not at all! Our surf coaches work with complete beginners through advanced surfers. Santa Catalina has consistent, manageable waves perfect for learning. You'll get hands-on instruction, board selection help, and video feedback. Many guests catch their first wave with us. Surf sessions are daily but optional—use that time however you want.
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Everything is optional. Sleep in. Skip yoga. Spend all day in a hammock. The schedule exists to support you, not pressure you. Rest is part of the program.
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March is dry season—expect sunshine, warm temperatures (80s°F/high 20s°C), and low humidity. Perfect conditions for surf and outdoor workouts. Rain is rare but possible. Pack light layers for evening.