2nd Annual “New Year, Best You” Yoga + Fitness Retreat at Prana Del Mar

January 2-6, 2019

Prana Del Mar | Luxury Beach Yoga Retreat Center

Back by popular demand in 2019: The New Year Best You Fitness & Yoga retreat is for ladies who want 2019 to be their best year yet! Together we’ll challenge ourselves in sweaty workouts, restore our bodies with a daily yoga practice and sharpen our minds in empowerment seminars.

But don’t worry, those who work hard must also play hard, so get excited for daily social events including a welcome cocktail reception, pool party, ladies wine night, hikes, beach time and more!  While we have a full curriculum of workouts and self-improvement activities, you’ll also have plenty of free time to enjoy kayaking, snorkeling, horseback riding, whale watching, spa treatments, cooking classes, trips in town, lounging by the pool and more.

About Prana Del Mar | Luxury Beach Yoga Retreat Center

Prana del Mar is located near the southern tip of the Baja peninsula, just north of Cabo San Lucas.  The desert oasis of Prana del Mar offers 16 luxurious guest rooms and suites with swimming pool, spa, and two beautiful yoga studios. All rooms and suites have polished travertine floors and worktops, custom teak furniture, pillow-top beds, luxury organic linens, daily maid service, and organic bathroom products. They also feature large terraces and balconies with ocean views. The two-room suites even feature complete stainless steel/granite kitchens and spacious living room areas.  Learn more at https://pranadelmar.com

 

Pricing

Double Occupancy

Single Occupancy

Total Retreat Fee

(Does not include airfare)

$1,595

$ 1,895

Deposit

(Due by Oct. 1, 2018)

$400

$500

 

What’s Included:

  • Lodging / room accommodations for 4 nights
  • Full use of all resort amenities – including pool, hot tub, sauna, stone labyrinth, desert gardens, hammocks, and more
  • Transportation from/to Los Cabos airport (SJD)
  • 3 gourmet, chef-prepared meals per day
  • 3 workouts per day led by Brit & Kaleigh
  • Optional morning beach meditation
  • Daily empowerment seminar
  • Welcome cocktail reception
  • Ladies roof deck wine night
  • Pool party with cocktails
  • Exclusive retreat swag bag
  • Official retreat tank top

What’s not included:

  • Airfare to Los Cabos International (SJD)
  • Spa treatments
  • Extra activities and excursions
  • Additional alcoholic beverages (you are welcome to BYOB)
  • Travel insurance (recommended)
  • Gratuities for your guides

REGISTRATION STEPS

Step 1: Complete the registration form here: https://goo.gl/forms/WWh9AnVRNhDOi7hd2

Step 2: Pay your non-refundable deposit. Deposits, progress payments and final balance may be submitted via venmo to @brittani-rettig OR @KaleighLundyWalker

MEET YOUR RETREAT LEADERS

Kaleigh Walker – Kaleigh grew up in a family full of avid athletes, fitness enthusiasts and dancers’, so being active has always been a huge part of her life. She began teaching dance and junior golf in her teens and continued throughout college at the University of Kansas, where she earned her degree in Strategic Communications.

When Kaleigh moved to Los Angeles in 2005, she was introduced to yoga. She quickly realized the profound physical and mental benefits that could be achieved with a regular practice and became hooked! As she continued deepening her yoga practice, she became more confident of her true calling in life – to leave the corporate world and get back to teaching!

In 2008, Kaleigh completed her 200-hour yoga alliance certification through YogaHop in Santa Monica and soon after, her Certified Personal Trainer certification through the National Strength & Conditioning Association, and her Nutritional Coaching certification through the Institute of Integrative Nutrition. Since then, she’s continued to immerse herself in studying the fundamentals of fitness, nutrition, and yogic philosophy with some of today’s most knowledgeable individuals.

Kaleigh’s clients and students range from celebrities and professional athletes to those individuals battling ailments or just trying to stay healthy. After nearly 10 years in Los Angeles, Kaleigh relocated to Dallas, TX in March of 2015. In addition to her extensive private clientele, you can find Kaleigh teaching regular yoga and fitness classes at several studios in Dallas, as well as Retreats across the globe. Kaleigh is an ambassador for Lululemon, Tory Sport, Manduka, and Carbon 38.

Brittani (Brit) Rettig – Brit is the founder and owner of GRIT Fitness studios in Dallas, TX. This full-body boutique fitness concept is based on her belief that mental grit or “passion and perseverance for long-term goals” is the key to both fitness success and to living our best lives. Brit advocates that learning to endure though physical challenges teaches us to persevere through greater life challenges. “We can’t always control life’s circumstances but we can control how we respond.”

GRIT Fitness brings an innovative approach to boutique fitness by providing energetic group classes in a dance club environment. A carefully curated and enthusiastic staff of instructors teach over 60 classes each week at two studios, ranging from dance and kickboxing to high-intensity interval training, toning and cycling. Since its inception in January 2015, GRIT Fitness has rapidly grown to become the premier location for millennial women to get fit, socialize and feel empowered. Through engaging, high-energy fitness experiences and a “no mean girls allowed” culture, it successfully differentiates itself in Dallas’ highly saturated boutique fitness scene. By hosting monthly events and over 100 complimentary community classes, GRIT Fitness has energized thousands of young women in Dallas to stay active and connected.

Prior to founding GRIT Fitness, Brittani Rettig worked at Deloitte Consulting, LLC. She earned her undergraduate degree from Cornell University where she was captain of women’s varsity basketball team. She also holds an MBA from Harvard Business School and numerous fitness certifications. Brit continues to author her leading fitness/lifestyle blog, Grit by Brit, which receives national recognition from SELF Magazine, POPSUGAR and Greatist. Brit currently holds the following national fitness certifications:

  • National Academy of Sports Medicine (NASM) Certified Personal Trainer
  • Aerobics and Fitness Association of America (AFAA): Certified Group Fitness Instructor
  • Schwinn: Certified Indoor Cycling Instructor
  • Spinning: Certified Spinning Instructor
  • Les Mills: Certified GRIT Series Coach
  • Beach Body: Certified Turbo Kick Instructor
  • Beach Body: Certified PiYo STRENGTH Instructor
  • American Heart Association: CPR & AED

Learn more about Brit at https://gritbybrit.com

My Top Benefits of Why You Should Be Drinking More H2O

Did you know that nearly 60% of the human body is made up of water? And some of our organs are made up of even more. In order to survive and function optimally, we need to consume a fair amount of fresh, filtered H2O everyday in order to stay hydrated. Your age, weight, gender, and activity level all play a factor in how much water you should consume, but a good general number for adult males is at least 3 liters, with females being at least 2.2 liters. I generally consume way more (usually about 5-6 liters per day), but every body is different, and this is a good starting point if you are not used to drinking a lot of water throughout your day. However, I do encourage you to up your intake of water during the hotter summer months, and after a sweaty workout. In addition to just drinking water, you can also get ample hydration from eating fresh fruits and vegetables. Some of the higher water content produce include: watermelon, cantaloupe, strawberries, grapefruit, peaches, cucumber, lettuce, dark leafy greens, zucchini, celery, radish, cauliflower, peppers, and spinach, to name just a few. These yummy fruits and veggies also give your body the fiber, vitamins, minerals, antioxidants, and nutrients it craves to look and feel its best. Here are some additional reasons why you should be prioritizing your water intake on a daily basis:

  • Increases Your Energy Levels – Our brain is around 85% water, so its functionality relies heavily on our body’s hydration levels. A properly hydrated body allows the brain to think faster, focus more, and generate clarity and creativity, whereas a dehydrated body can lead to mood swings, decreased ability to concentrate, headaches, anxiety, and overall fatigue.
  • Promotes Weight Loss – Proper hydration helps the body maintain a healthy weight by revving up your metabolism and regulating your appetite. Sometimes if you feel hungry, it’s actually just your body craving water. So the next time you want to reach for a snack, try drinking a big glass of H2O instead and see if that helps. Dehydration also leads to bloat and “water weight,” so drinking more water actually helps you flush out excess pounds you might be holding onto.
  • Improves Skin Complexion – Water is a vital nutrient to the life of every cell. It locks in moisture, replenishes the skin, and increases its elasticity. This is turn helps diminish fine lines and wrinkles. Water also helps remove toxins from the body, leading to a clearer complexion and less puffiness.
  • Boosts Immune System – Your immune system functions best when all of your muscles and organs are operating optimally. Water helps the kidneys remove toxins and allows your cells to absorb nutrients. The Lymph system also needs ample amounts of H2O to circulate white blood cells throughout the body’s tissues. If these two systems are compromised, our bodies ability to fight off illness and disease is much harder. Additional illnesses and ailments that can be prevented with proper hydration include arthritis, joint issues, depression, UTI’s, kidney stones, headaches, muscle cramps, constipation, insomnia, leukemia and lymphoma. 
  • Promotes Digestion & Elimination – When the body is dehydrated, both the digestive and gastrointestinal tract become compromised. Water and other liquids help with the breakdown, digestion, and assimilation of food so that the body can absorb nutrients. When the broken down food hits the intestines, adequate amounts of both water and fiber are needed to help the bowels function properly and eliminate what the body no longer needs. So make sure to drink up and eat plenty of fruits, veggies, and whole grains to stay regular.

Healthy Holiday Tips

I recently started writing wellness articles for my family’s company monthly newsletter. My latest article is all about staying healthy during the busy holiday season. Checkout my go-to tips below!

HEALTHY HOLIDAY TIPS

Even though the holidays are often a joyous time of year spending time with family and friends, it can also be quite challenging for your health habits. We are are often short on time, a bit stressed, and constantly tempted with decadent dishes that can lead us down a regrettable path. But that doesn’t have to be the case! Here are a few of my go-to tips to staying healthy over the holiday season.

Get Creative with Healthy Recipes: Pinterest and many bloggers out there have so many healthy alternatives to our favorite holiday comfort foods, so do some research or check out my blog: www.kaleighwalker.com/blog or Pinterest page for some of my favorites!

Preparation is KEY: When you know you are going into a situation that could possibly lead to bad nutritional choices, do some preparation beforehand. If it’s at a restaurant, skim the menu and pick out a dish that you know will be the healthiest option. If you are going to a party, eat a healthy snack beforehand or offer to bring a healthy dish you know you will eat.

Plan Time for Exercise: No matter how busy you get, stay committed to your exercise regimen! It will not only help you maintain your weight, but it will help alleviate stress and fatigue that can happen over the holidays.

Use a Smaller Plate: A salad plate or even a large napkin is the perfect way to keep your portion sizes smaller.

Fill Up On Veggies: Veggies are a great source of fiber, which provide that feeling of fullness or satiation. I like to think of veggies as my main dish, with everything else being a side.

Bring Mints, Gum, or Your Toothbrush to Avoid over-eating

Be Present: We are often doing 80 different things at once when we are eating. Try to slow down and really be mindful of what you are putting into your body every time you eat.

Stay Hydrated And Well-Rested: Often times our minds think we are hungrier than we are because we are dehydrated. On top of that, studies have shown that a bad night’s sleep = cravings for bad foods.

Out of Sight, Out of Mind: If it’s not in your house, you’re not going to eat it! I know it’s hard when friends give cookies, chocolate, or candy as gifts, but it’s better to enjoy a few bites and then share with co-workers or neighbors.

Take a Probiotic: Try taking a Probiotic before going to bed to help with digestion, elimination, gut health, and immunity.

Moderation And 80/20 Rule: Allow yourself to enjoy indulging every now and then. Remember, it’s all about moderation! When you eat plenty of fruits, veggies, grains, healthy fats, and lean meats 80% of the time, you don’t have to feel guilty splurging on an occasional piece of pie, mac & cheese, or that extra glass of wine. The holiday pounds don’t come on because you had a couple of bites of dessert, they come on when you overindulge consistently. It takes around 500 extra calories per day (or 3500 per week) to gain one pound, so consider that when making choices.

Take the Focus off Food: Holidays are definitely a time to celebrate friends and family, but try to find different ways to enjoy time together that doesn’t center around food. Make wreaths, go on a tour of decorated homes, do a Holiday 5k, decorate the Christmas tree or make homemade ornaments, sing Christmas Carols, go to a holiday movie or play, literally the list is endless!

Gluten-Free Chocolate Chip Brownies

I love finding new, healthier recipe ideas to enjoy dessert without the guilt! I tried a new Brownie recipe yesterday & must say, it was FANTASTIC! The recipe is gluten-free, refined sugar & oil free, & is super easy to make. They tasted so rich & gooey – I had to share with friends so I wouldn’t eat all of them myself! Check out the recipe from One Lovely Life below and let me know what you think!

Ingredients:

  • 2 Eggs (I used organic, free-range, cage-free)
  • 5 Tbsp Coconut Oil (Melted)
  • 2/3 cup Dark Chocolate Chips
  • 1 tsp Vanilla Extract
  • 2/3 cup Almond Flour
  • 1/2 tsp Baking Soda
  • 2 Tbsp Cocoa Powder, unsweetened
  • 2/3 cup Coconut Sugar
  • 1/4 tsp Celtic Sea Salt
  • Additional Chocolate Chips (Around 1/2 cup to 2/3 cup)

Directions:

Pre-heat oven to 350. Line an 8×8 baking pan with parchment paper.

In a small saucepan, gently melt 2/3 cup chocolate chips with oil over low heat until smooth and glossy. Remove from heat and set aside to slightly cool.

In a small bowl, whisk together sugar and eggs until slightly lighter in color and until they pass the ribbon test (when you lift the whisk the mixture should stream down evenly in “ribbons”). Set aside. In a medium bowl, whisk together the dry ingredients — almond flour, cocoa, baking soda, and salt.

Working slowly, whisk the egg/sugar mixture into the saucepan of melted chocolate/oil until smooth. Stir in the vanilla and mix well. Fold in the dry ingredients until just mixed. Fold in the additional chocolate chips.

Pour batter evenly into the prepared baking pan and bake for 20-22 minutes. Allow brownies to cool before slicing.

 

Nutrition Workshop at Grit Fitness

Have you tried diet after diet with lack luster success? Are you confused about what to eat & when? Are you just ready to create easy, life-long nutritional habits that will make you look & feel your best? Then this workshop is for you! We will discuss:
  • The importance of how & what to eat throughout your day
  • How to assess how many calories to eat on a daily basis
  • Top foods to incorporate (and avoid) in your diet
  • Top supplements to enhance your health & wellness goals
  • What is Protein? Fat? Carbs?
  • Kaleigh’s favorite recipes & go-to’s for every meal
  • List of additional Nutritional Resources (books, documentaries, web sites)
  • Complimentary healthy snacks & drinks to enjoy during our discussion!

Wednesday, August 30th at 8pm
Grit Fitness, Design District
$25 ($60 for all three workshops)
Sign-up: http://tinyurl.com/gritworkshops

New Year Best You Fitness + Yoga Retreat at Prana del Mar

I’m so excited for the NEW YEAR BEST YOU FITNESS & YOGA RETREAT at the beautiful Prana del Mar in Cabo, January 3-7, 2018. Details below! Email kaloo33@gmail.com for any questions or to reserve your spot! 
Additional Retreat Details:

Deposit: (Due by Sept 1, 2017)
Double Occupancy – $400
Single Occupancy – $500

What’s Included:
– Lodging / room accommodations for 4 nights
– Full use of all resort amenities – including pool, hot tub, sauna, stone labyrinth, desert gardens, hammocks, and more
– Transportation from/to Los Cabos airport (SJD)
– 3 gourmet, chef-prepared meals per day
– 3 workouts per day led by Brit & Kaleigh
– Morning meditation and book discussion
– Daily empowerment seminar
– Welcome cocktail reception
– Ladies roof deck wine night
– Pool party with cocktails
– Exclusive retreat swag bag
– Official retreat tank top

What’s not included:
– Airfare to Los Cabos International (SJD)
– Spa treatments
– Extra activities and excursions
– Additional alcoholic beverages (you are welcome to BYOB)
– Travel insurance (recommended)
– Gratuities for your guides

REGISTRATION STEPS
Step 1: Complete the registration form here: https://goo.gl/forms/WWh9AnVRNhDOi7hd2

Step 2: Pay your non-refundable deposit. Deposits, progress payments and final balance may be submitted via PayPal to britandkaleigh@gmail.com

Pumpkin Bread with Dark Chocolate Chips

 

About this time every year, my husband asks me to make pumpkin bread with chocolate chips. And every year he begs me to make the real thing because each time I’ve tried a “healthier” recipe, it turns out to be…well inedible. But I’ve finally found a recipe that was not only edible, but extremely yummy! This recipe uses coconut oil instead of vegetable oil, and has a small amount of sugar & flour  as well. The texture & flavor are amazing too, which has always been my biggest obstacle when making pumpkin bread. I guarantee you will be using this recipe every fall for years to come!

Ingredients:

1 cup canned pumpkin
1 large egg
1 tsp baking soda
3/4 cup brown sugar, lightly packed
1 cup whole wheat flour
1/2 cup oat flour
1/2 tsp nutmeg
2 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp celtic sea salt
1 tsp vanilla extract
1/3 cup coconut oil (melted)
1/2 cup dark chocolate chips
1/2 cup vanilla greek yogurt

Directions: Pre-heat the oven to 350 degrees. Use coconut oil spray & oat flour to grease a bread pan. In a large bowl or mixer, stir together the pumpkin, greek yogurt, egg, vanilla, melted coconut oil, & brown sugar until well combined.

In a separate bowl, mix together the wheat flour, oat flour, nutmeg, cinnamon, pumpkin pie spice, & sea salt. Combine the dry ingredients with the wet ingredients until just mixed. Stir in the dark chocolate chips. Pour into the bread pan & sprinkle with additional chocolate chips if desired. Bake for 55-60 minutes or until a knife can cleanly go through the center of the bread. Store in an airtight container in the fridge for up to 4 days.

Spaghetti Squash with Roasted Tomatoes & Vegan Pesto

So I’m OBSESSED with this recipe! It’s a great meal if you are having a craving for pasta, without the guilty side effects & calorie overload. I’m so excited to hop on the spaghetti squash band wagon & try many more recipes with this yummy veggie!

Spaghetti Squash with Roasted Tomatoes & Vegan Pesto

pesto-spaghetti-squash-with-roasted-tomatoes-6
Roasted Tomatoes:

  • 1 large spaghetti squash cut in half & de-seeded
  • 1 cup cherry tomatoes
  • Extra-virgin olive oil
  • 2 garlic cloves, peeled & minced
  • celtic sea salt & pepper to taste
  • parmesan (optional)

Pre-heat oven to 400 degrees. Place the spaghetti squash cut-side up on a baking sheet. Drizzle with olive oil & bake for 40-50 minutes, or until squash is tender and slightly brown on the edges.

Place cherry tomatoes, garlic, sea salt & pepper into a baking dish. Drizzle with olive oil and mix together. Bake until tomatoes are tender and start to shrivel. (Around 10-15 minutes.) After cooked, cover with foil to keep warm.

Once the squash is cooked, let cool slightly. Use a fork to pull out spaghetti strands & place in a large bowl. Toss with the pesto. Plate with the tomatoes and optional grated parmesan. YUM!

Vegan Pesto:

  • 3 cups basil (moderately packed)
  • 2 garlic cloves, peeled & roughly chopped
  • Juice of one medium lemon
  • 3/4 tsp celtic sea salt
  • 1/4 cup extra-virgin olive oil
  • 1/3 cup pine nuts

In a food processor, combine all ingredients except the olive oil. Pulse until evenly chopped. Slowly add in the olive oil through the top of the processor. Pulse until evenly combined, but not completely smooth.

Prana Del Mar Wellness Retreat

I was so fortunate to have the opportunity to attend & guest teach at Rachel Kane’s Wellness Retreat at Prana Del Mar in Cabo San Lucas. Rachel & I met nearly 5 years ago in Los Angeles when she attended one of my yoga classes. She was a devoted yogi & soon became a certified pilates & barre instructor. She’s continuously built an amazing following in Northern California, so I was super excited to meet & teach some of her students! Check out some of the amazing views, food, classes & activities we got to participate in on the 5-day Retreat below. Also, check out Rachel’s web site for additional info on her: http://www.lovefitnessloveyoubyrachel.com

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The beautiful view from the rooftop of the community building.

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Early morning sunshine on the last day of our Retreat.

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Sunset from the first night.

yoga retreat pool

Yes, we did a lot of sun bathing, reading, journaling & relaxing!

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Horseback riding on the beach!

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Sweaty Savasana after a yoga flow class.

 

 

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The ladies stepped outside of their comfort zones & I taught a cardio dance class – everyone had a blast!

yoga retreat

Rachel sculpting our backsides!

 

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We enjoyed dinner at a local farm in Cabo – Flora Farms!

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Homemade Mole & Tortilla Soup we made at a cooking class with Chef Daniel at Prana Del Mar.

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Nutritious Blueberry Muffins

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Checkout this YUMMY blueberry muffin recipe I made for my Nutrition Workshop this past weekend. They are flour-less, refined sugar-less, dairy-free & are a perfect post-workout snack!

Flour-less Blueberry Muffins

  • 2 ripe medium-size bananas
  • ½ cup almond butter
  • ¼ cup unsweetened vanilla almond milk
  • 2 eggs (or egg replacer if you would like to go vegan)
  • ½ cup pure maple syrup
  • 1 tablespoon vanilla extract
  • 2 ¼ cup rolled oats
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup fresh blueberries
  • Coconut sugar to sprinkle

Instructions: Preheat oven to 350 degrees. Grease or line muffin tin(s). (I was able to make 16 muffins)

Place all of the ingredients except for the blueberries into a food processor & blend for about 30 seconds or until smooth. Using a spoon, gently fold the blueberries into the batter. Pour the batter into the muffin tins, filling each about 3/4th the way full. Bake for 20 minutes, or until light golden brown. Sprinkle with Coconut Sugar & cool for 10 minutes. Enjoy!

 

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