Personalised 8-Day Fitness and Wellness Retreat with Health Diagnostics in Estepona, Spain

Every Stay Strong week here begins with a 360° Health Check-Up. Using body composition analysis, heart rate variability, and breath analysis, the team builds a picture of your muscle, fat, water balance, stress response, and metabolic efficiency. You get the results in a clear format, along with personalised nutrition and lifestyle recommendations delivered through the ViCoach App. That diagnostic becomes the foundation for everything else in the week.

Training is personalised to your level — whether you are completely new to sport or a regular exerciser. A personal trainer builds sessions around your goals, whether those are endurance, strength, or just getting more active. The hotel itself has a gym, and there are complimentary Pilates and yoga classes every day. The programme is flexible in length too: although the standard is 8 days, you can book 4, 6, or 15 days and the content is adjusted to fit.

The recovery side is genuinely high-tech. You can book BOA compression massage, which uses vacuum-based lymphatic drainage to improve circulation and reduce water retention. There is also intermittent hypoxia-hyperoxia training (IHHT) for cellular regeneration, local cryotherapy and a full cryo chamber that goes down to -85°C, red light therapy, and metabolism-focused training. Each is described clinically, and each is tailored to your individual needs.

Nutrition is planned carefully, though the exact structure depends on the retreat version. In the Stay Strong programme, you get three balanced meals a day. The wider resort also runs detox and balance programmes with juice days, but for this fitness-focused stay the emphasis is on protein-forward, wholesome food that supports training. All meals are fresh, with lots of options, and the hotel kitchen handles dietary requirements well.

The location, THE FLAG Costa del Sol in Estepona, is a modern apartment-hotel about 80 km from Malaga airport. It is right by the beach and close to Marbella, and the setting is calm and child-friendly. The team is known for being exceptionally helpful — previous guests single out staff members Laura and Paz. Everything from the diagnostics to the training to the treatments is delivered by the in-house Stay Well team led by healthcare manager Sara Kerz.

What's included

- 7 nights accommodation in a private studio or suite - 3 daily meals (breakfast, lunch, dinner) - Water, tea, and coffee throughout the day - 7 x personalised meal menu - 360° health assessment and diagnostics - Personal training sessions - Daily complimentary Pilates and yoga classes - Individual treatments including massage - Use of the gym and pool - Group excursions and activities - Personalised nutrition plan via ViCoach App

What's not included

- Airport transfers - Flights - Travel insurance - Visa fees - Additional treatments beyond the package - Additional activities not in the itinerary