How To Have A Healthier Weekend

From Aim True Author and Yoga Instructor Kathryn Budig.

Ever find yourself daydreaming about the weekend, but then when it finally arrives you find yourself too frazzled to unwind? This guide is for you.

For the person who’s too tired to plan their weekend, I present you a refresh plan: a simple AM meditation; a bright, easy lunch; and a perky afternoon yoga pick-me-up.


Start your day off right — with intention. Use this simple mantra meditation to focus your energy.

Inhale: I am energized.

Exhale: I am focused.

Sit tall in a quiet space. Repeat this mantra with your eyes closed for 2 – 5 minutes. Instant recharge!


This is my go-to green salad for hot summer days. The greens and dressing are bright, the avocado packs the good fat, and the hemp seeds give a punch of protein. Perfect for when you need a pick-me-up without feeling weighed down.

Bright + Simple Summer Salad

1 head butter lettuce (or greens of your choice)

1 avocado, cubed

1/4 cup hemp seeds


2 T extra virgin olive oil

1 lemon, juiced

2 T plain coconut yogurt (or regular)

2 sprigs fresh thyme

4 sage leaves, slivered

6 mint leaves, slivered

sea salt and fresh black pepper to taste

Whisk all the dressing ingredients together and toss with the butter lettuce. Plate and sprinkle with avocado and hemp seeds. Salt and pepper to taste.


Here’s a playful, but challenging yoga sequence to strengthen your core, stabilize your shoulders, and open your hips. If the jump unnerves you, practice with a wall behind you. If you’re feeling confident you practice this on your mat or better yet — outside in a park!


1. Downward Facing Dog to Bent-Knee Pike to Downward Facing Dog

Start in Downward Facing Dog. Keep your hands shoulder width apart, arm straight, and upper outer arms firming in. Gaze in-between your hands and bend both of your knees. Think ‘tiny little package’ and hop your hips up, knees to your chest, and heels towards your bottom. Jump softly — don’t wind up and donkey kick! Land in a bent-knee Downward Facing Dog.

2. Downward Facing Dog to Malasana (Squat) to Downward Facing Dog

Similar to the action before, gaze forward and hop your hips high, but land your feet wide behind or around your hands. Drop your hips into a squat — heels in, toes out. Take a breath here, lift your hips slightly, and hop back into a bent-knee Downward Facing Dog.

Repeat this sequence (Downward Facing Dog to Pike and back, Downward Facing Dog to Squat and back) 5 – 10 times or until you’re laughing!

Want more healthy recipes? Check out this Greek Salad or this Roast Chicken.