This weekend I had a yoga retreat from the comfort of my own home. After my vacation I was a little behind in my 30 day yoga challenge. I had preloaded classes before I left doing 1 triple class and a couple doubles, but I was still 4 days behind going into Friday. I figured I can either give up right now
or…plan my own yoga retreat weekend!
I had a fire going all weekend,scheduled a massage for Friday and Saturday and took 2 yoga classes Fri, Sat, and Sun. In between classes I went back to my own house and was able to cook yummy food from the comfort of my own house and sleep in my own bed, and make me a massage since I got one of those great Massage guns which allow you to massage yourself for all those sore body parts from exercise.
Friday I finished work at 10:30 taking a half day so I could hit the noon yoga class. Following yoga I made a power smoothie with coconut water, vitamineral green, strawberries, blueberries, and protein to hydrate before the next class. Then I hit a 90 min massage at Massage Envy. Massage Envy is great for people with a small budget like mine. For $56.95 a month you can get 1 free hour long massage with any massage after for $39.00. I have found a massage at least once a month if not more during training really helps aching glutes and recovery time. After my massage I hit the 4:30 yoga class to bring in the weekend, let me tell you if you feel stress this is the routine for you without a doubt, or maybe you are one of those people who stays home, in that case you need the portable massage chairs here: healthnerdy.com.
For dinner I had some Trader Joe’s Pre-marinated Salmon sautéed with peppers, sweet onion, and jalapeno over a bed of spinach with a chocolate coconut water. Chocolate coconut water has about 40 more calories then normal coconut water, but it satisfies my chocolate craving which otherwise would probably take 300-400 calories to satisfy.
I got a great nights sleep in my own bed (88% efficient according to fitbit which is good for me) Slept in, ran a quick mile to keep up with my January mile a day challenge and hit the 10am yoga class. Before leaving for yoga I made some Protein muffins for after class:
Peanut Butter Applesauce Blueberry Protein Muffins:
- 4 eggs
- 1 scoop Whey
- 1 scoop Soy Protein
- 1/2 cup powered walnuts
- 1/2 cup wheat flour
- 1/2 cup applesauce
- 1 tsp vanilla
- 1 tsp stevia
- 1 cup blueberries
- 2 tbs peanut butter
- 1 tsp ginger
- 2 tsp cinnamon Made 15 muffins 103 calories each
2 Muffins combined with ligandrol were the perfect amount give my body some fuel after a great yoga class. It is important to try to eat within 20 minutes of exercise so your body can use the nutrients to start rebuilding what you broke down stronger! After running errands and showering I took the time to make 3 eggs and toast with tomatoes to better fuel myself for another class later before I headed off to another massage. I have been pretty tough on my body lately. The first massage yesterday left me feeling ok but I figured one more would really help loosen up my tight hamstrings for the rest of my yoga classes later in the weekend. Sure enough my 3 o’clock class felt much better. The massage allowed me to stretch much deeper into some of the postures I haven’t been as flexible in lately. I finished the 2nd class ate a turkey, tomato, and avocado sandwich and headed off to enjoy Seattle 🙂
I met up with my friend Emily and we went to the Brave Horse Tavern to say goodbye to fellow running friends Adam and Christine. Yes I did order food here! I burned a ton of calories today doing my double yoga so I had no qualms about ordering a Tom Douglas Burger with caramelized onions, blue cheese, and an egg plus a Brasserie Dupont Saison. Protein and CHO’s to fuel me for my double yoga tomorrow.
On the way back we stopped in Kerry Park. Kerry Park is one of my favorite parks in Seattle. I can’t go to Queen Anne without stopping to see what the Space Needle looks like. For those who like to go running outside around Seattle, Kerry Park is a great place to meet for a good 3-5 mile run (depending on how far you go) though Queen Anne!I got another great nights sleep in my own bed (90% efficient!) and waking to get a quick mile in before my 10am yoga class. After yoga I met my friend Jenni for Coffee at Starbucks. I didn’t have time to have some fuel so I walked into starbucks STARVING! This is always temptation for me, because those that knew took morning classes with me in college know I have a predisposition to be ADDICTED to scones or bagels. I now limit myself to a bagel or scone only when I run 7+ miles. Since that wasn’t the case today I instead chose a Spinach, Feta, and Egg white wrap with a soy latte. Amazing, 442 calories total, and 16.8g of protein which is way more then the bagel would have given me! I finished up my yoga staycation with the 5pm class. After 5 classes in 3 days I didn’t have any expectations walking into class. It turned out, however, to be my best class all weekend. My Fri classes were average. I was stiff and sore from my prior workouts during the week. My Saturday morning class I reminded to get rid of the monkey brain (as my Bikram instructors put it) and stay mindful and present throughout class. I worked to stay disciplined during the remainder of my classes rediscovering what it is like to truly be present with mind and body rather than just being present in a hot room. Between my two massages and 6 classes I was finally rewarded in my last class sinking further into some of my postures then I have been able to in months. Rather than having to travel home after my best class of the weekend I laid in savasana til I was ready to leave drove the short mile from my studio to home, showered up and refueled with some awesome Chili that had been slow cooking
since yesterday afternoon over a bed of spinach topped with 2 over- medium eggs! Staycation Yoga retreat over, I furthered my practice, ate some healthy food, reset my
mind and body for the upcoming week, and if anything saved money from my staycation. Quadruple win! I can’t wait to start upping my running mileage next week with newly recharged body!
500 Cal 42.7g PRO 22.6g CHO 4g Fiber 33.9g FAT