Evolve - 7 days Transformation Retreat in Msambweni, Kenya
Evolve - 7 days Transformation Retreat in Msambweni, Kenya
YU Resort, Msambweni, Kenya
Up to 30 in group
Jan 31 - Feb 6, 2026
Retreat Highlights
- Advanced meditation and breathwork sessions
- Martial arts-based resilience and focus training
- Guided journaling and visualization exercises
- Immersive nature experiences, including safari and waterfall hikes
- Mindful movement and yoga flows
- Cultural exploration and reflective sharing circles
- Evening meditation and relaxation practices
- Techniques for adaptability, clarity, and long-term personal growth
- Tools and routines to maintain mindfulness and inner balance
- Consolidation of insights for sustained transformation in daily life
About this Retreat
Your Guides
Dr. Held — also known as Dr. YU — is a sports scientist, 6th Dan in Traditional Taekwondo, and the Founder & Director of YU-Taekwondo, one of Austria's most successful martial arts academies with over 30 locations.
A generally sworn and court-certified expert in martial arts (one of only three in Austria), Dr. Held also trains for the “Sports Administrator” apprenticeship and is a certified NLP Master Practitioner.
Known for his incredible precision and power, Dr. YU can smash a lamp hanging three meters above the ground with his foot and easily break through stone slabs.
Beyond his physical mastery, he is a doctor of sports science, author, entrepreneur, and passionate mentor dedicated to helping others reach their highest potential.
He lives fully by his philosophy of “moving mind and body.”
“Through the harmony of body and mind, humans are capable of the highest achievements. Taekwondo is not just a martial art — it’s a life path toward a healthier, more dynamic body, a contented soul, and a strong spirit.” — Dr. Held.
Since earning his first Taekwondo Master’s degree in 1998, Dr. Held has pursued extensive training in sports science, osteopathy, psychology, and pedagogy.
He embodies a calm, grounded presence and believes that conscious movement strengthens the body holistically while enhancing willpower, intelligence, and adaptability.
Since 2021, Dr. YU has dedicated his work to training advanced students, instructors, and school leaders, while leading seminars, workshops, and mentoring programs.
He also continues to share his wisdom through books, talks, and personal coaching, inspiring others to find strength and serenity through movement.
Details of this retreat
The 7-day Evolve Transformation Retreat is designed for participants seeking a deep, immersive journey of personal growth, mindfulness, and resilience. Building on the foundations of the shorter retreats (Awaken and Rise), Evolve combines advanced meditation, breathwork, and martial arts practices with immersive nature experiences and cultural exploration. Participants will engage in guided journaling, visualization exercises, and reflective practices that foster clarity, adaptability, and long-term transformation.
This retreat also integrates outdoor adventures such as safari and waterfall hikes, emphasizing connection with nature and mindful movement. Evening sessions include meditation, sharing circles, and relaxation practices to consolidate insights and enhance inner balance. By the end of the retreat, participants will leave with a renewed sense of purpose, actionable routines for personal growth, and tools to maintain resilience, focus, and mindful living in their daily lives.
This retreat also integrates outdoor adventures such as safari and waterfall hikes, emphasizing connection with nature and mindful movement. Evening sessions include meditation, sharing circles, and relaxation practices to consolidate insights and enhance inner balance. By the end of the retreat, participants will leave with a renewed sense of purpose, actionable routines for personal growth, and tools to maintain resilience, focus, and mindful living in their daily lives.
Schedule
Day 1 – Awakening the Mind & Body
• 07:00–08:00 Sunrise meditation & gentle yoga flow
• 08:00–09:00 Breakfast
• 09:30–10:45 Workshop: Awareness & body consciousness
• 10:45–11:00 Short break
• 11:00–12:30 Martial arts breathing & posture practice
• 12:30–14:00 Lunch & rest
• 14:00–15:15 Wim Hof breathing introduction
• 15:15–15:30 Short break
• 15:30–16:30 Stretching & energy flow (yin yoga style)
• 16:30–16:45 Snack break
• 17:00–18:30 Guided meditation: inner calm
• 19:00–20:00 Dinner
• 20:30–21:15 Evening reflection circle
Day 2 – Breath & Flow
• 07:00–08:00 Beach walk, breathing & mindfulness
• 08:00–09:00 Breakfast
• 09:30–10:45 Workshop: Emotional balance & focus
• 10:45–11:00 Short break
• 11:00–12:30 Martial arts flow movements (slow, mindful)
• 12:30–14:00 Lunch
• 14:00–15:15 Ice bath ❄️ with guided breathing
• 15:15–15:30 Short break
• 15:30–16:30 Visualization practice (future self)
• 16:30–16:45 Snack break
• 17:00–18:30 Gentle yoga stretch
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation
Day 3 – Nature & Water (Boat Trip)
• 06:30–07:00 Snack & briefing
• 07:00–08:00 Breathing warm-up & light stretching
• 08:00–08:30 Compact breakfast
• 09:00–13:00 Boat trip (Sandbank & snorkeling) → meditation on water
• 13:30–14:30 Lunch
• 14:30–15:15 Reflection & journaling
• 15:15–15:30 Short break
• 15:30–16:30 Martial arts awareness drills (flow, reaction)
• 16:30–16:45 Snack break
• 17:00–18:30 Yin yoga recovery
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 4 – Transformation Practices
• 07:00–08:00 Sunrise meditation & yoga flow
• 08:00–09:00 Breakfast
• 09:30–10:45 Workshop: Breaking inner barriers
• 10:45–11:00 Short break
• 11:00–12:30 Martial arts discipline & mental focus
• 12:30–14:00 Lunch
• 14:00–15:15 Wim Hof breathing & ice bath ritual ❄️
• 15:15–15:30 Short break
• 15:30–16:30 Guided visualization practice
• 16:30–16:45 Snack break
• 17:00–18:30 Deep stretching & fascia release
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation
Day 5 – Shimba Hills Safari & Waterfall
• 06:30–07:00 Early breakfast & packed lunch
• 07:15–08:15 Transfer to Shimba Hills
• 08:30–12:00 Ranger-guided waterfall hike (walking meditation in nature)
• 12:00–12:30 Lunch in nature
• 12:30–14:30 Forest breathing & mindfulness session
• 14:30–15:30 Return transfer
• 16:00–16:15 Snack break
• 17:00–18:00 Light yoga stretch
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 6 – Mastery & Self-Empowerment
• 07:00–08:00 Sunrise yoga & breathwork
• 08:00–09:00 Breakfast
• 09:30–10:45 Workshop: Vision & long-term transformation
• 10:45–11:00 Short break
• 11:00–12:30 Martial arts mindset practice (discipline & clarity)
• 12:30–14:00 Lunch
• 14:00–15:15 Wim Hof breathing & extended ice bath ❄️
• 15:15–15:30 Short break
• 15:30–16:30 Guided visualization journey
• 16:30–16:45 Snack break
• 17:00–18:30 Yin yoga recovery flow
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation
Day 7 – Integration & Legacy
• 07:00–08:00 Morning meditation & chanting
• 08:00–09:00 Breakfast
• 09:30–10:45 Integration circle (sharing experiences)
• 10:45–11:00 Short break
• 11:00–12:30 Journaling: creating your personal blueprint
• 12:30–13:30 Lunch
• 14:00–15:15 Martial arts flow for clarity & focus
• 15:15–15:30 Short break
• 15:30–16:30 Deep stretch & mindfulness
• 16:30–16:45 Snack break
• 17:00–18:00 Certification ceremony & blessing ritual
• 19:00–20:00 Dinner
• 20:30–21:15 Final meditation at the beach
• 07:00–08:00 Sunrise meditation & gentle yoga flow
• 08:00–09:00 Breakfast
• 09:30–10:45 Workshop: Awareness & body consciousness
• 10:45–11:00 Short break
• 11:00–12:30 Martial arts breathing & posture practice
• 12:30–14:00 Lunch & rest
• 14:00–15:15 Wim Hof breathing introduction
• 15:15–15:30 Short break
• 15:30–16:30 Stretching & energy flow (yin yoga style)
• 16:30–16:45 Snack break
• 17:00–18:30 Guided meditation: inner calm
• 19:00–20:00 Dinner
• 20:30–21:15 Evening reflection circle
Day 2 – Breath & Flow
• 07:00–08:00 Beach walk, breathing & mindfulness
• 08:00–09:00 Breakfast
• 09:30–10:45 Workshop: Emotional balance & focus
• 10:45–11:00 Short break
• 11:00–12:30 Martial arts flow movements (slow, mindful)
• 12:30–14:00 Lunch
• 14:00–15:15 Ice bath ❄️ with guided breathing
• 15:15–15:30 Short break
• 15:30–16:30 Visualization practice (future self)
• 16:30–16:45 Snack break
• 17:00–18:30 Gentle yoga stretch
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation
Day 3 – Nature & Water (Boat Trip)
• 06:30–07:00 Snack & briefing
• 07:00–08:00 Breathing warm-up & light stretching
• 08:00–08:30 Compact breakfast
• 09:00–13:00 Boat trip (Sandbank & snorkeling) → meditation on water
• 13:30–14:30 Lunch
• 14:30–15:15 Reflection & journaling
• 15:15–15:30 Short break
• 15:30–16:30 Martial arts awareness drills (flow, reaction)
• 16:30–16:45 Snack break
• 17:00–18:30 Yin yoga recovery
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 4 – Transformation Practices
• 07:00–08:00 Sunrise meditation & yoga flow
• 08:00–09:00 Breakfast
• 09:30–10:45 Workshop: Breaking inner barriers
• 10:45–11:00 Short break
• 11:00–12:30 Martial arts discipline & mental focus
• 12:30–14:00 Lunch
• 14:00–15:15 Wim Hof breathing & ice bath ritual ❄️
• 15:15–15:30 Short break
• 15:30–16:30 Guided visualization practice
• 16:30–16:45 Snack break
• 17:00–18:30 Deep stretching & fascia release
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation
Day 5 – Shimba Hills Safari & Waterfall
• 06:30–07:00 Early breakfast & packed lunch
• 07:15–08:15 Transfer to Shimba Hills
• 08:30–12:00 Ranger-guided waterfall hike (walking meditation in nature)
• 12:00–12:30 Lunch in nature
• 12:30–14:30 Forest breathing & mindfulness session
• 14:30–15:30 Return transfer
• 16:00–16:15 Snack break
• 17:00–18:00 Light yoga stretch
• 19:00–20:00 Dinner
• 20:30–21:15 Sharing circle
Day 6 – Mastery & Self-Empowerment
• 07:00–08:00 Sunrise yoga & breathwork
• 08:00–09:00 Breakfast
• 09:30–10:45 Workshop: Vision & long-term transformation
• 10:45–11:00 Short break
• 11:00–12:30 Martial arts mindset practice (discipline & clarity)
• 12:30–14:00 Lunch
• 14:00–15:15 Wim Hof breathing & extended ice bath ❄️
• 15:15–15:30 Short break
• 15:30–16:30 Guided visualization journey
• 16:30–16:45 Snack break
• 17:00–18:30 Yin yoga recovery flow
• 19:00–20:00 Dinner
• 20:30–21:15 Evening meditation
Day 7 – Integration & Legacy
• 07:00–08:00 Morning meditation & chanting
• 08:00–09:00 Breakfast
• 09:30–10:45 Integration circle (sharing experiences)
• 10:45–11:00 Short break
• 11:00–12:30 Journaling: creating your personal blueprint
• 12:30–13:30 Lunch
• 14:00–15:15 Martial arts flow for clarity & focus
• 15:15–15:30 Short break
• 15:30–16:30 Deep stretch & mindfulness
• 16:30–16:45 Snack break
• 17:00–18:00 Certification ceremony & blessing ritual
• 19:00–20:00 Dinner
• 20:30–21:15 Final meditation at the beach
Note: Schedule is approximate and may change
Getting Here
Power Boost, YU Resort, Msambweni, Kenya
Directions
Mombasa International Airport. Transfer options available - 45 min drive.
Accommodation
Welcome to the "Earth" room, a 29 square-meter retreat on the ground floor of the upper resort. From the balcony, you'll enjoy breathtaking views of Kenya's green gardens and palm trees. The swinging bed invites you to dream, surrounded by the gentle rustle of leaves and the chirping of birds. The interior design with earth tones and natural materials creates a soothing atmosphere. Welcome to this place of harmony and inspiration, connecting you with the beauty of nature.
Program Price with Earth Double Sharing room per person, full board
Program Price with Earth Single room per person, full board
Venue & Amenities
A/C in Rooms
Free Wifi
Spa
Sauna
Pool
Towels
Free Parking
Kitchen
Tour Assistance
Hot Tub
Coffee/Tea
Cafe
Restaurant
Fitness Center
Yoga Studio
Housekeeping
Bicycles For Rent
The YU Resort, situated in the picturesque coastal town of Diani / Msambweni Kenya, was envisioned by Dr. Andreas Held, epitomizing a unique fusion of adventure, wellness, and luxury. Established to offer an unparalleled guest experience, the resort features two distinct accommodations: the economical “Upper Resort” and the sumptuous “Beach Villa”. Each is set against a backdrop of breathtaking beach vistas, designed to immerse guests in an ambiance of tranquility and exclusivity offering a stun
Meals
Menu Types
Vegan
Vegetarian
Pescetarian
Ayurvedic
Includes Meat
Organic
Gluten Free
Dairy Free
Nut Free
Meals at our retreat center are thoughtfully prepared to be both nourishing and satisfying. We offer balanced plates featuring fresh vegetables, wholesome proteins, and hearty sides.
What's Included
- Parking
- Wifi connection
- 3 daily delicious and nutritious meals
- Water, tea, coffee served throughout the day
- Specialized workshops
- Pre and post retreat support from our team
- Luggage storage
- Accommodation
- Welcome drink
- Daily meditation classes
- Group excursions/activities
- Free excursions to sites of interest
What's Not Included
- Flights costs
- Travel insurance
- Visa fee
- Additional activities not included in the itinerary
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