No Plans this Weekend? Do my One-Day Winter Wellness Retreat at Home


No Plans this Weekend? Do my One-Day Winter Wellness Retreat at Home

A wellness retreat is a special kind of getaway—not quite a vacation, not quite an adventure, and yet likely the most rewarding getaway you’ll ever give yourself. Because that’s exactly what a wellness retreat is—a gift to yourself, a chance to up the ante on your mental and spiritual well-being.

Wellness retreats really are designed to allow everyone who goes on them to take a moment out from the daily grind. Sure, you can do this at home, but how often do you take the time? The fact that a retreat takes you out of your usual mindset and opens up your schedule and mental space to dedicate time to—really—the most important thing you’ve got going. You.

Let go of your usual routines, and give yourself the freedom to recharge, relax and reflect. Enjoy the restorative power of letting go and you might just find the experience life changing. You might find it addictive and realize you need to do this far, far more often than you already do.

Eat and Learn about Healthy Foods

Of course, whether you’re on a wellness retreat or not, you still have to eat. Wellness retreats take this everyday necessity and turn it into a way to detox and learn new ways to reward your body with the foods it needs…in the tastiest fashion possible. I have included the exact recipes and foods that I consumed on my stay-at-home winter retreat.

Refine Your Meditation Skills

Let’s face it. We live in a busy world and while we all know meditation is great for our bodies and brains, it’s not so easy to learn to shut off the constant barrage of everyday thoughts. A wellness retreat factors in time to meditate and reflect. This not only allows you time to recharge, but also usually opens up opportunities to enjoy guided meditation—namely, someone to help you get to that perfect mental space to decompress, focus, let go or whatever you need to do. The walking is a great way to meditate and you can also do some self-focused breathing – simply take four deep belly breaths, it I will trick your body into the relaxation response.


How often have you wanted to take a moment to journal, but not gotten to it because your days are too full? Work, kids and the general stresses of everyday life tend to kick centering activities like journaling to the wayside. But a retreat is the perfect time to journal. Away from that daily routine and fully immersed in a serene environment, your mind clears, and you can sort through thoughts and ideas in a way that’s not always possible at home. So, go ahead. Go shopping for a new journal and bring it along. You’ll likely find yourself relaxing rather introspective on your retreat either way, but by journaling, you’re all the more likely to take the experience home with you.

Here’s what I want you to write about: five things you are grateful for and one thing you are ready to let go of.

Now it also a nice time to do some goal setting. Perhaps think of one thing that you would like to achieve in these areas of your life as I have listed here:

  1. Physical – strength training three times per week, yoga once a week, walking two to four times a week, take my supplements at least five days per week, protein four times per day – drink at bedtime if I miss a dose!
  2. Spiritual – write five things I am grateful for every evening, spend five minutes in the morning setting my intentions for the day
  3. Financial – condense my days into four days a week while adding more group activities to keep my income
  4. Mental – Meditation exercise one to two minutes per day. Sit or lay with my hand on my solar plexus. Breathe normally, and repeat with each breath “I am, here now, in this.”
  5. Career – Webinars, more group work, Ketosis Cookbook based on The New York Times Bestselling book The Supercharged Hormone Diet and #1 bestselling book The Hormone Diet. Yes! I am pairing with a friend who is nutritionist and personal trainer and we are doing it. Also, in career for this years, I hope to write book five – the concept has been pitched to Penguin Random House. Stay tuned. 
  6. Relationship – Don’t snap, listen more, make an effort to do more activities together. Be kind and compassionate with each other. See one of my friends each week – must keep on my connections J


Exercise is another aspect of life that can suffer from a busy daily routine, but wellness retreats focus on benefits to mind and body alike. On this retreat day, you will do a walk preferably with Nordic Walking Poles (I really like my Black Diamond poles) and you have the choice to do yoga or a strength training metabolic workout. The walk will be an hour to an hour and a half, the perfect amount of time for fat burning and for it to truly free your mind from your day and become meditative as a walk-through peaceful surroundings. Exercise is often viewed as an extra chore to do, but a retreat is the perfect time to view it as a luxury and indulge. You will wake up tomorrow a little stronger and empowered. The walk will happen in the morning and the yoga or strength component will be in the afternoon, after your lunch.

Ok? Now that you know what is included in your retreat day – here’s the daily overview and it is exactly what I did last Sunday. I felt awesome on Monday and even lost a few pounds. I have kept the sauna treatments going and am on my sixth in a row today. We have an infrared sauna at Clear Medicine, I can’t tell you how great I feel after a session. Read more here.

I also kept up my exercise, diet and supplements – but even if you do this one day a week – it will be great for you mind and body. There is a rationale to the order of the activities – mostly for blood sugar balance and fat loss. Here’s why I have laid it out like this:

  • The walking after fat-free, carb-free, protein and collagen rich shake means you will be burning fat during the walk and preserving muscle. This drink is a much healthier alternative to intermittent fasting but equates it because it is sugar and fat free – you continue to burn fat but boost metabolism with the collagen and protein.
  • Eating before your weight workout helps with strength and performance and you will have 30 to 40% more activation of the enzymes involved in muscle repair when having protein before the workout.
  • The sauna after the workout burns more fat and calories as the strength training will burn off the sugar in the blood stream and the sauna is more beneficial for lymphatic cleansing when done after moving or exercise.
  • Starchy carb at night for sleep J

Dr. Turner’s Winter Retreat Schedule – Grab your Honey or a Friend and have Fun!

This is me at the end of the weekend – make up free and glowing 🙂

Why have this drink?

✔ Helps Increase Energy, Muscle Growth/Recovery And Brain Power 
✔ Helps With Skin, Joints, And Bones
✔ Aids Digestive Problems And The Immune System
✔ Boosts Thyroid, Improves Skin Hair And Nails
✔ Stabilizes Blood Sugar And Reduces Inflammation

Mix these simple items in a shaker cup with as much water as you prefer (we prefer less water!) and begin your day by drinking these three ingredients:

1) Creatine: Did you know this is one of the only supplements proven to increase energy, muscle growth/recovery, and brain power? Yes, it’s true – it is not just for muscle-bound body builders anymore because almost everyone can take it for mental function, energy, and preserving muscle mass. It is also excellent for concussion victims. Take 5 grams – about ½ scoop per day and make sure its pure and simple creatine with no added sugars or caffeine. Our Creatine, BCAA and Antioxidants mixture is clean with some extra benefits, such as glutamine and amino acids that aid in muscle recovery. You have a choice of flavoured(raspberry) or unflavouredRead more about creatine in this blog post.

2) Marine Collagen (hydrolyzed and with Vitamin C): As we age, our body’s ability to produce new collagen declines and existing collagen begins to break down. The loss of collagen effects skin, joints, and bones. The decreased collagen may also lead to increased digestive problems, weakened immune system, and increased risk of chronic illness. A recent article in the Globe and Mail turned Dr. Turner ND on to collagen’s benefits for tendons, bones, ligaments, and repair after exercise as the scientists gave 15 grams to the athletes (so it is recommended to take about one and a half tablespoons). The researchers saw great improvements in the 15-gram dose. By the way, 5 – 10 grams didn’t do the trick – it must be 15g or more. Since then we have gone on to find these additional benefits of marine collagen: it builds bone strength, boosts thyroid, improves skin, hair, and nails – and even wrinkles, stabilizes blood sugar, boost the mood hormone and brain function, reduces inflammation, heals inflammation and immunity within the gut and helps with joint pain. Read more about Marine Collagen in this blog post. Clear Medicine has mixed berry flavoured and unflavoured collagen from Nova Scotia – my home province.

3) ProteinFor immunity, muscle, metabolic, antioxidant and strength benefits toss 1 to 2 scoops (at least 20 to 30 grams for women; and 30 to 40 grams for most men) in your cup. If you can’t take whey protein – plant-based proteins can work too. For the purposes of the winter retreat day I used 1 scoop of Clear Vegan d-tox  Shake as the protein source as it also contained ingredients to support liver and hormonal detox

With this shake I took the following supplements:

  • Walk outside. I recommend adding Nordic walking poles as it will increase the effectiveness of your walk by activating 90% of the muscles in your body! You need to walk one hour to one and a half hours.
  • Lunch: When you are ready after your walk you will have your first solid meal food:
    • This is a super easy and healthy meal I make often – Sautee kale salad mix with one small zucchini sliced in coconut oil spray. I added Fresh Dress Sesame Dressing to make this a nice nutty flavour. Top with six egg whites. Or another alternative is 6 egg whites with chopped onions, tomatoes and pepper goat cheese omelet served on a bed of chopped baby spinach or cooked shaved zucchini.
  • Fun: After this I made healthy PB dark chocolate chip flourless cookies just in case you want a sweet treat – that is good for you – during the day. This recipe takes 10 mins with these few ingredients:
    • 1 cup organic peanut butter
    • 1 egg and 1 egg white
    • 1.5 tsp vanilla extract
    • 1/3 to ½ cup coconut sweetener – I use only 1/3 as I do not like sweet
    • 1 heaping tsp. baking soda or 1 teaspoons of baking powder
    • 1/3 to ½ cup dark chocolate Cocamino Chocolate Chips
    • Mix. This makes about 20 – 24 small cookies ( I prefer smaller – they are about 1 – 1.5 inches across). Roll into balls, smoosh with a fork on the cookie sheet. Bake at 350 F for 8 to 12 minutes.
  • Chill: Watch Netflix, read, journal, etc…
  • Strength: Next activity when you are ready: Yoga session – checkout or there online sites or attend a class if you have one by you or do a half hour metabolic workout – this is the exact workout I did (if not familiar with some of the exercises I encourage you to You Tube them for proper technique:
  • 5 to 8-minute warmup: Abs
  • Side jackknife
  • Plank
  • Plank (20 seconds up onto palms ; 20 seconds down onto elbows – repeat 2 to 3 times)
  • Low Ab Leg Raises with Pulse to Ceiling
  • Side Plank Raises
  • Bicycle
  • Circuit – four rounds 12 reps each exercise:
  • Shoulders: Standing should press
  • Front raise – individual arm – with side bilateral
  • Biceps: Hammer curl
  • Deadlifts
  • Triceps – Dips or laying down over head with one DB
  • Legs – Goblet squat
my Instagram post on weekend in midst of retreat
  • Sweat it out – Infrared Sauna: You can do this at home if you are lucky enough to have a sauna as I do at the office and my cottage. Or look for an infrared sauna in your area. We have one at Clear Medicine so call and make an appointment if you are close by. You want to let it heat up to at least 35C before getting in. Sit for a half an hour, wiping the sweat off with your towel as you go. Enter with a large jug of water and before you get into the sauna take alkalinizing minerals one serving in 10 ounces of water and repeat this after exit to replacement electrolytes and to restore pH as you get acidic while detoxing in the sauna.
  • Cold shower: The blast of cold is awesome for your immune system and to help you sleep at night.
  • Protein boost: If needed and you are hungry have one scoop of clear d-tox vegan shake in a shaker cup (ice optional)
  • Chill: Watch Netflix, read, journal, etc…
  • Dinner: two choices – I made a sweet potato- ground chicken Sheppard’s Pie the day before but we ended up freezing this. Instead I had stuffed chicken the steamed broccoli with butter and salt and pepper. Check out my recipe blog for inspiration.
    • For stuffed chicken – Fillet two chicken breasts. Grate Manchego cheese, chop spinach, sundried tomatoes and stuff the chicken then bake. The point is to make simple and tasty meals on these days.
  • Chill: Watch Netflix, read, journal, etc…
  • Bed: Take 2 to 4 capsules of magnesium glycinate for nervous system relaxation and digestive health. Sleep in pitch dark, naked and in a cool environment.

I did this for two days on the weekend and I was down two pounds by Tuesday and felt like a million bucks!

Photo by Drew Coffman on Unsplash

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