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Run, Hike, Yoga
Bangor, PA

October 6-8, 2023

Join your favorite yoga instructors on the Appalachian Trail for this fall weekend getaway! Angelique & Keri are partnering again to take you on a journey through the beautiful forest of northeastern Pennsylvania.  Though the retreat center, located on the Kittatinny Ridge of the Appalachian Trail, is just a short drive away from several metropolitan areas, it is worlds away in the serenity it offers.  This retreat is all about allowing you the space to breathe deeply, connect with nature, reduce stress and release endorphins so that you can relish in the joy and inspiration that running (or hiking) and yoga bring. 

The Retreat

Image by Andraz Lazic

Yoga & Running go together like bread & butter. Yoga is a great recovery tool for running!  Angelique & Keri wanted to bring their students a unique retreat close to home to showcase their passion for fitness & wellness.  Though we designed this retreat with runners in mind, Angelique will lead any non-runners on a hike instead, while Keri leads the runners along the trail. The yoga practices are designed for yogis & non-yogis alike! 

What to Expect: Runners

Time on Trail Each Day: 45 minutes – 2.5 hours

Approximate Daily Distance: 3 – 8 miles



You can expect some singletrack (narrow) trails that may include some inclines. These trails will take us on loose, rocky terrain.


Recommended for:

Runners who can run at least 6-8 miles on the road comfortably. You do not need to be “fast,” though you should have sufficient fitness for running consecutive days (including some hiking sections, as the terrain requires).

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What to Expect: Hikers

Time on Trail Each Day: 1.5 - 3 hours

Approximate Daily Distance: 3-6 miles



You can expect rocks -everywhere, all the time. If you have a set of trekking poles, consider bringing them to help navigate the rocky areas. Mostly single-file hiking, some wider paths. Hiking boots are required. 


Recommended for:

Hikers who can walk at least 4-6 miles uphill and downhill comfortably (at a speed of 2-3 miles per hour).  No hiker will be left behind; however, longer breaks will be infrequent. Please keep this in mind.

Image by Jake Melara



At the top of the mountain and adjacent to the Appalachian Trail, Nelson Lodge offers a scenic mountain vista with gorgeous sunsets. A great place to see a variety of Warblers if you are a bird watcher. The Nelson Lodge has 10 rooms with double occupancy.  This rustic retreat center features a community room, air conditioned dining room, WiFi, and twin beds.  Please refer to our FAQ section for more information. 


Our private chef will prepare delicious, fresh, plant-based meals that include 2 Breakfasts, 2 Lunches, 2 Dinners, Trail Snacks, and non-alcoholic beverages for our group. We can accommodate food allergies! (Please be sure to fill out your retreat contract in its entirety when booking.) 

Image by Brooke Lark


Each yoga class will be customized for active recovery. Classes will be taught for all levels.  Angelique & Keri will provide modifications for beginning yogis and also opportunities for advanced practitioners to grow their practice. Even if you have never practiced yoga, you will find these sessions accessible and empowering! 

In addition to our runs and yoga classes, we will be providing an educational workshop on Saturday afternoon regarding best practices for trail running, including dosha-specific nutrition using the science of Ayurveda. 

Tentative Itinerary


Arrive by 5 PM


Restorative Yoga


Morning Yoga


Trail Run/Hike


Workshop/Free Time

Afternoon Yoga


Game Night


Morning Run



Free Time


Image by Cynthia Magana
Image by Helena Lopes

Trip Highlights

What's Included

  • 3 days, 2 nights at the Nelson Lodge

  • 2 guided runs/hikes on the Appalachian Trail

  • 4 yoga classes

  • 1 workshop

  • Chef-prepared meals

  • Snacks & non-alcoholic beverages

  • Goodie bag

What's Not Included

Transportation to and from the retreat

Yoga Mats

Travel Insurance (Recommended) 


Terms & Conditions

To sign up for this retreat, a non-refundable $200 deposit is required. Your deposit is applied toward your retreat rate. Fifty percent is due on July 31, 2023. The remaining balance is due September 1, 2023.  You can pay in full at checkout or choose the deposit only option.

ALL payments are non-refundable. Therefore, Trip Insurance is strongly recommended. You can purchase trip insurance through Travel Insured, World Nomads, or the company of your choice. We recommend purchasing your trip insurance at the time of deposit. 

Reservation is not complete until Retreat Contract is signed and returned.  This contract is accessible from the checkout page when you book, and will also be emailed to you.  You can sign online.  



Reserve your spot before 7/31/23 with a $200 nonrefundable deposit.

Double Occupancy $799 Per Person


Reserve your spot after 8/1/23 with a $200 nonrefundable deposit.

Double Occupancy $925 Per Person​


Previous Retreat Guests of Whole Image Wellness or Empower Yoga Retreats save $100 off the Early Bird Rate when you book before 7/31/23.  Contact Angelique for your Promotional Coupon Code. 

If you are traveling alone we will pair you with another traveler of the same gender.

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About Angelique Flynn,
Retreat Leader &
Yoga Teacher

Angelique is a 500-hour yoga teacher.  She teaches her students how to find self-acceptance and a positive mindset on their yoga mats.  Each of her classes builds up to a unique and challenging pose, and she always gives her students options to make the pose accessible.  Expect to learn something new when you practice with Angelique!

By the time we travel, Angelique will have graduated with a Master of Science in Ayurveda and Integrative Medicine that she has been working on for the last 3 years.  Angelique is always seeking opportunities to learn more so she can help more people find peace and joy through yoga. She aims to challenge and empower her students to find courage on and off their mats. This is the 10th retreat she has planned.


About Keri Mandell Retreat Leader &
Run Coach

Keri is the owner and founder of emPOWERyoga. Keri is a 500 hour RYT Yoga Teacher, CrossFit Coach, & Triathlon/Running Coach. Keri’s high energy and go get ‘em attitude is infectious and challenges her students to want to do & be their best. Keri will be leading you on your trail runs! 


How much wildlife is there?

Kirkridge is nestled in the amazing Kittatinny Ridge. With all the beauty of nature comes bugs and wildlife, too. Please have bugspray (including tick repellent), and know that we do have deer and small creatures (with a rare bear sighting). Enjoy seeing them graze in the morning, but please don’t feed or approach the wildlife. If you see a rattlesnake, give it at least 10 feet of space and alert others of its presence before calmly walking away.  

What housekeeping items are provided?

Our housekeeping staff works hard on delivering excellent service. This includes providing each bed with a flat sheet, fitted sheet, towel, and washcloth. We also have extra blankets for those cold nights (2 blankets on each twin bed and some rooms have an extra blanket in the dresser).

What hygiene products are provided?

We live simply at Kirkridge and invite you to do the same. We provide a bar of soap per person, but please bring your own shampoo or conditioner.

What should I pack? 

On trail, Runners:

  • One pair of trail running shoes for runners (required)

  • Hydration pack (required)

  • Short-sleeve running shirts

  • Long-sleeve running shirt or jacket (light weight)

  • Running shorts or running capris or light tights

  • Running socks

  • Running cap or visor

  • Sunglasses

  • Sunscreen

  • Running Watch

  • Running Fuel (we will provide some too)

On trail, Hikers:

  • One pair of hiking boots (required)

  • Trekking Poles

  • Day Pack

  • 1 Liter water bottle

  • Long pants 

  • Hiking socks (wool blend or synthetic, no cotton)

  • Short or long sleeve shirt

  • Light weight rain jacket

  • Fleece jacket (optional)

  • Hat

  • Sunglasses

  • Sunscreen

  • Your favorite hiking snack (we will provide trail mix)

Off Trail:

  • Yoga Clothes and yoga mat

  • Casual clothes (dining is informal)

  • Shoes for casual wear

  • Light jacket/ sweatshirt

  • Journal & pen

  • Plugs for electronic devices

  • Ear plugs (for sleeping)

  • Extra blanket and pillow if you like your own

Where the heck is Bangor, PA? 

Bangor is located about 30 miles northeast of Allentown, PA; 90 miles north of Philadelphia, PA; 70 miles northwest of Trenton, NJ; 60 miles west of New York City; and 5 miles south of Stroudsburg, PA.  It's considered part of the Pennsylvania "Slate Belt".  The Pennsylvania “Slate Belt,” an area of only 22 square miles, lies just south of Blue (Kittanning) Mountain between the Delaware and Lehigh Rivers. The first quarries opened in the 1830s, but significant growth followed in the first decade of the twentieth century when Lehigh Valley accounted for approximately half the slate produced in the United States, eventually becoming the greatest slate producing region in the world. 

The lodge is located just 6.8 miles west of the Delaware Water Gap, a popular recreation area.  

If you have any other questions, please contact Angelique or Keri for more information. 

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