How to achieve fitness breakthroughs in a single weekend

Last weekend, we hosted our first ever EMPOWER retreat in beautiful Sonoma wine country.


EMPOWER Sonoma Retreat with Fit Approach and Flex & Flow | March 10-12. Join us next time for trail runs, yoga, community building, and awesome swag.

Twenty-five amazing Sweat Pink influencers and community members, and fitness enthusiasts came together for a sweaty weekend of yoga, HIIT & Flow, trail running, hiking, wine tasting, and scrumptious meals at Westerbeke Ranch.

The theme of the retreat was empowerment, focusing on our strengths and what we can accomplish as a community.

We arrived Friday afternoon at the beautiful Westerbeke Ranch. Once everyone checked in, we handed out swag bags in the studio pre-yoga. We had so many great sponsors at our first retreat, including Handful Bra, Frank Body, prAna, Sweat Cosmetics, Goddess Garden, Boulder Organics, Momentum Jewelry, Designer Protein, and Amazing Grass. All of the swag meant we were rocking our gear and enjoying tasty treats everyday!

sweat pink empower retreat

We wore our Handful Bras and rocked our prAna pants and Momentum bracelets for our early morning sunrise trail run and hike, which took us through the hills above the ranch.

sweat pink empower retreat

We mingled over a large breakfast before Jamie led us through a morning yoga flow that stretched out our hamstrings, hips and opened us up for the remainder of our very active day!

sweat pink empower retreat

Next, we drove to our second trail run (and /or hike) of the day at the Sonoma Overlook Trail which had beautiful, sweeping views of the valley.

sweat pink empower retreat

We lathered on our Goddess Garden sunscreen…

goddess garden trail run

and made our way up the mountain, knowing our Amazing Grass and Designer Protein protein ball snacks waited for us upon our return.

sweat pink empower retreat

(we’ll be posting our recipe on the blog very soon!).

sweat pink empower retreat

We came back to a delicious lunch and then mingled and enjoyed free time by the pool for a few relaxing hours.

boulder organic red lentil dahl

Snacks by the pool! This delicious soup also does double duty as a dip for chips. Nom nom.

However, we couldn’t get too relaxed, as Jamie was soon leading us in a Flex & Flow-style HIIT & Flow and bootcamp class.

sweat pink empower retreat

sweat pink empower retreat

sweat pink empower retreatWe worked up a sweat before Liz led us in a cool down flow, for which our hips and legs were thankful!

sweat pink retreat

After a whole day of workouts (FIVE in total!) we quickly freshened up for dinner (and by freshened up, we mean, we reapplied deodorant and Sweat Cosmetics mineral powder).

We so enjoyed our last dinner together with dessert, and wine to celebrate the fun day and savor our last few hours at the retreat.

The weekend went by too quickly!

The brave woke up early on Daylight Savings for sunrise yoga with Nicci, where she led us through yoga to relax and stretch our sore muscles. We hopped in the car for our last group hike and trail run through Sonoma Valley Regional Park – quite possibly one of the most beautiful sunrise runs to date – with views of the lake.

sonoma overlook run sonoma overlook vanessa run

After our beautiful morning run, we headed back to the ranch for breakfast – with possibly the best french toast around. Seriously, we’re still having french toast dreams.

Lastly, we headed back to the yoga studio for an Inversions Workshop, led by Jamie, Liz and Nicci where we went through a simple and mindful flow to warm our bodies and then explored safe and fun ways to explore arm balances like crow pose, firefly, peacock, headstands and handstands.

sweat pink empower retreat

sweat pink empower retreatAfter we flew, laughed and yoga partied, we came together for one final closing circle to share our thoughts, excitement and inspirations from the weekend.

Post-retreat, our action items are to…

  • Find ways to incorporate inversions into our regular practice
  • Discover new trails in our own areas
  • Get in some pampering with our Frank Body scrubs to cleanse ourselves of many layers of sweat and sunscreen and trail dust!

sweat pink retreat

Needless to say, we truly hate goodbyes and can’t wait to see our sweaty crew again soon!

Recommend0 recommendationsPublished in Events, Fitness

Recommend0 recommendationsPublished in Events, Fitness


  1. Nicci Randall
    Nicci Randall

    This makes me want to go back right this minute! What a truly amazing weekend, with the most amazing people.

  2. Pingback: What ultra-runners and yogis have in common - Fit Approach

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