at-home fitness retreat

At-Home Fitness Retreat: Here are all the details for a 2-day escape with good girlfriends

Host your own at-home fitness retreat with your girlfriend group!

A lot of women are going on these big time fitness retreats. All the meals are healthy, all the activities move your body, and they are a great way to jumpstart a healthy lifestyle! If you don’t have the time or money to set aside for a weekend away, host a fitness retreat at home!

Studio 5 Health Contributor Miki Eberhardt, and Fitness Contributor Emily Nelson, share their plan for a two day wellness retreat you can do with your group of friends. They share all their ideas for meals, activities, and good girlfriend chats.

Find more health advice from Miki and Emily on Instagram, @nutritionbymiki, @highfitnessemily.


At-Home Fitness Retreat Resources


(right click and save image to download!)

At-Home Fitness Retreat Planning Guide

Fitness Retreat Packing List

Fitness Retreat Schedule

Fitness Retreat Scavenger Hunt Printable


Menu Ideas

Breakfast Ideas

  • Make Your Own Smoothie
  • Oatmeal Bar
  • Build Your Own Omelet
  • Yogurt Parfaits
  • Miki’s Breakfast Veggie Hash (inspired by Trader Joe’s veggie section)
    • TJ’s riced broccoli
    • TJ’s riced cauliflower
    • Red onion, chopped
    • Red bell pepper, chopped
    • Mushrooms, chopped
    • Any other veggies you want to include, chopped
    • Sauté in a pan with salt & pepper and a little garlic salt.
    • Scramble up some eggs and add it to the hash.

Hiking Snack Ideas

  • Apple
  • String cheese
  • Salted nuts
  • Trail mix
  • Beef jerky
  • Protein bar

Lunch Idea

Green Goodness Salad
Combine and mix together:

  • Arugula & Kale Mixed Greens
  • Roasted & Chopped Brussels Sprouts
  • Cucumber, chopped
  • Avocado, 2, chopped
  • Slivered Roasted Almonds
  • Parmesan Cheese
  • Grilled Chicken (can double dressing recipe to use as marinade as well as dressing, or can just marinade in Italian dressing)

Lemon Dressing: combine and blend:

  • 2 T. mayo
  • 2 tsp Dijon mustard
  • 2 garlic cloves, minced
  • 2 lemons, freshly squeezed
  • ½ tsp salt
  • ½ tsp pepper
  • 1 c. extra light olive oil
  • ½ c. parm cheese

Snack Ideas

  • Veggies + hummus
  • Caprese salad
  • Charcuterie board
  • Smoothie/Protein shake
  • Popcorn
  • Yogurt parfait

Dinner Ideas

  • Sheet Pan Dinners:

Harissa Chicken with Chickpeas and Sweet Potatoes

Lemon Brown Butter Salmon and Potatoes

Chicken Fajitas

Vegan Mediterranean Sheet Pan Dinner

  • “Square Meal”  (put one or two people in charge of finding a recipe for each item, bringing ingredients, then put it all together). Choose one from each list:
    • Salmon, chicken, turkey, lean steak prepared to your liking
    • Roasted sweet potato, wild rice, quinoa, artisan bread
    • Roasted veggies, Green salad (or both!)


Online Fitness Classes

Yoga With Adriene

Move with Nicole

Les Mills ON Demand

HIGH Fitness Live,


Mad Fit Dance Party, 15 Minute Workout

Upbeat Barre LIVE STREAM

*If you want to purchase a Promptly Journal for you fitness retreat, use code STUDIO5 for 15% off.

Add comment