12 Yoga Classes and Lots of Matcha: A Week in the Life of a Philly Yoga Instructor

Philadelphia yogi Adriana Adelé gives us a look inside her week.

Photograph by Joanna Nowak

Welcome to Sweat Diaries, Be Well Philly’s look at the time, energy, and money it takes to pursue a healthy lifestyle in Philly. For each Sweat Diary, we ask one Philadelphian to track everything they eat, all the exercise they get, and the money they spend on both. Want to submit a Sweat Diary? Email ccunningham@phillymag.com with details. 

Who I am: Adriana Adelé (@adrianaaddele), 29

What I do: Three months ago I left a position working with the city to pursue teaching yoga and wellness full time. I teach at Three Queens Yoga, Maha Yoga Studio, The Sporting Club at the Bellevue, and TORC Yoga in addition to seeing private clients. I also write for Urban Wellness Mag, an online wellness and lifestyle site.

What role health and fitness plays in my life: After struggling with an eating disorder growing up and autoimmune disorder in my early 20s, investing in my well-being is crucial on a physical and, more importantly, mental and spiritual level. Food, yoga, skin care, meditation, my relationships, and rest all play a part in my holistic well-being. There’s no one-size-fits-all recipe for wellbeing, and even day-to-day our individual needs change. I’m anti-diet and try to steer clear of restricting or labeling foods “good” or “bad” and lean more towards intuitive eating. The only thing I restrict is gluten — I found it triggers autoimmune flare-ups. And I try to limit sugar because it makes me feel terrible mentally — I get hangovers that leave me sluggish, foggy, and icky. It’s hard because I have a major sweet tooth but this week I’m trying extra hard.

Health memberships: None. I’m able to take classes for free at the studios I teach and have access to the facilities at The Sporting Club! (#jobperks) and sometimes I drop in to SLT.


Photograph by Joanna Nowak

7:45 a.m. — I wake up and chug the water on my nightstand that I didn’t finish the night before.

8:10 a.m. — My partner, Shane, and I recently adopted Almond, a three-year-old deaf pit bull from Saved Me Pet Rescue, and she is quite possibly the only thing in the world that could get me into running. Before her, I only ran when being chased. We clock a cool two-mile “run” — meaning she stops every couple blocks to smell things and so I can catch my breath.

9 a.m. — Get home and make myself an oat milk matcha latte with collagen peptides and MCT oil. Last year I went cold turkey on coffee as it was exacerbating my anxiety symptoms. Now, I’m mainly matcha and when I do drink the hard stuff it’s usually four ounces or less at a time.

9:30 a.m. — I get changed and then head out the door to catch the advanced class at Maha Yoga taught by Justicia DeClue. People always think, now that I’m teaching yoga full time, that I’m doing yoga All. Of. The. Time. *pfffft I wish* Instead, I find myself catching fewer classes since I’m usually teaching when my favorite classes are happening. But this Monday morning class is non-negotiable in my week.

9:55 a.m. — I see my friend, Flywheel instructor, and Sip-N-Glo brand strategist Susannah through the window at Sip-N-Glo Rittenhouse beneath Maha Yoga. We chat and she sends me off with a Charcoal Lemonade and totally makes my morning!

11:55 a.m. — I run around the corner to Honeygrow, trying to beat the 9-to-5 lunch crowd. I have a $3-off coupon and dream about their coconut curry stir-fry on the reg. This time I get it with just veggies and an extra side of sauce ($7.82). I say “no thank you” to a bag (a New Year intention of mine is to diminish my waste production) and walk home with one hand awkwardly in my tote so it doesn’t spill.

3:25 p.m. — I get back from running some errands and feel a little peckish. I do a little miscellaneous snacking on carrots and hummus, a couple of tortilla chips and salsa, and have the tiniest (like three-ounce) cup of coffee.

4 p.m. — Tonight is a huge fundraiser for Saved Me Pet Rescue being held at the Hotel Monaco by my friend, mentor, and all around boss-lady Mariel Freeman. And I need to get ready so I can go dole out some sweet down dog assists. I dry-brush myself, take a quick shower, and then moisturize with a homemade calendula coconut oil.

7:30 p.m. — Mariel killed class, DJ Sylo served the vibes, and I even met a woman who volunteered at Saved Me and walked Almond before she was adopted! After class, I help sell some raffle tickets for dope prizes and sip on a delicious whiskey cocktail from Bluebird Distilling. During the raffle drawing, I eat a couple of the mini-salads from Sweetgreen, get another cocktail, and stop myself from adopting another one of the cute doggos Saved Me brought.

9 p.m. — After the event, a few of us stop into the Red Owl Tavern. I have a margarita and split an order of mint chocolate ice cream from my favorite ice cream parlor, Franklin Fountain. Mariel kindly covers as a thank you for helping out.

10:30 – Get home and chill on the couch with Shane and Almond Butter. Then fall asleep on said couch. It’s kind of my signature move.

Daily Total: $7.82


Photograph by Joanna Nowak

6:15 a.m. — Wake up. Try to sneak in a short meditation before taking Almond out. I like to vary my meditation practice depending on what I’m feeling. Today is a mixture of meditation, mantra, and kapalbhati pranayama (breath work) which I like to use to energize and calm my mind before my day. Then I shower, moisturize, etc., and then hop in an Uber to get up to TORC Yoga in Old City.

8 a.m. — I teach my Align + Flow class until nine, then take advantage of the beautiful light filled studio, throw on my Discover Weekly Spotify playlist, and practice until 10 a.m. I use this practice to work through transitions and peak poses for my next week of teaching.

10:30 a.m. — I get a mani/pedi ($40). It’s an unusual treat, especially since I love painting my own nails, but I’m doing a little photoshoot tomorrow and don’t want to capture my rough toes and heels on film.

12 p.m. — I usually teach during this time but have the day off since the studio is under construction. I take advantage by taking class with one of my favorite teachers in the city, Alex Holmes at Three Queens Yoga.

1:30 p.m. — I do some grocery shopping for dinner (for Shane and I) and the next couple lunches (for me). Get almond milk, kombucha, dark chocolate bar, and some lemon goat cheese from Essene, plus Brussels sprouts, sweet potatoes, some garlic, a bunch of sage, chicken thighs, and large hunk of ginger ($17.78 for my half of the groceries).

2:20 p.m. — I eat a papaya salad Shane ordered for me last night, in case I was still hungry after the event. Then I take Almond on a walk, drink my kombucha, and realize that my farm share box, that we recently renewed, is ready for pick up today — not Thursday like I planned. I’m now super veggie rich. I go home and prep a couple sheet pans to roast veggies, chicken thighs, and onion/pineapple/radish/jalapeños for salads. (I prepay Philly Foodworks $200 at a time and they draw down from there, this haul was ~$50.)

6 p.m. — I teach my mixed level class over at Three Queens Yoga.

7:45 p.m. — Preheat the oven, then hop in the shower after dry brushing, cleanse and brush my scalp (one of the best $3 Amazon purchases of all time), cowash (I use the As I Am Cowash for any naturals wondering), finger detangle my curls, and condition. Go downstairs, Shane put the sheet pans of sumac roasted sweet potatoes, balsamic garlic Brussels, and garlic chicken thighs. I make a mustard cider sauce to go with and pour a glass of wine.

8:45 p.m. — We eat and chill. I continue with my wash day routine. I use the L.C.O. method — lotion/leave-in, curling cream, oil. I twist my hair into five bantu knots and I’m done. Natural hair takes a little extra time and care and I schedule my wash days into my week.

10 p.m. — Head to bed.

Daily Total: $57.78


Photograph by Joanna Nowak

2 a.m. — Wake up to Almond chasing her tail and then barking when she’s kicked out of our bedroom. This continues until I get out of bed at 6:15 a.m.

6:45 a.m. — Now Almond decides to be chill and nap, so I try to sneak in 15 minutes of meditation then 20 minutes of bullet journaling, which is one of my favorite forms of proactive self care. I map out my schedule and clarify my priorities and when I’ll take care of them for the next week or so.

7:30 a.m. — I take Almond on three-mile run. Seriously, who am I?

8:30 a.m. — I shower, moisturize with coconut oil, and apply a topical CBD salve to some of my achy muscles. I’ve been using CBD products for years to alleviate pain from general wear and tear, menstrual cramps, and anxiety symptoms. Then I eat a gluten-free avocado toast topped with matcha salt, pepper, and cured sumac.

9:30 a.m. — I walk to the Maha in Rittenhouse to teach, prep my Namaslay playlist on the way, and find out I’m on the BWP list of fitness people to follow on Spotify. *prayer hand emoji* Then I teach at 10.

11:30 a.m. — I get a bag of coffee for Shane, an oat milk matcha for me (free since I bought some beans), and gluten-free banana bread (which I’ve only just realized is “banana” and not just “chocolate chip”) from Amaranth bakery ($20)

12 p.m. — I teach at noon then walk home and finish my “banana” bread

2 p.m. – I eat a salad of kale, pineapple, jalapeño, black radish, and red onion.

2:30 p.m. — My friend Joanna Nowak comes by. She’s an amazing photographer and we had plans to shoot a little bit for some blog stuff I have coming up.

4 p.m. — I spend some time rolling on some tennis balls for myofascial release. Traps and quads always thank me later. I throw on my toe spreaders too (another amazing Amazon purchase). They’re a sweet relief for all the time we spend in feet prisons aka shoes.

6 p.m. — I teach an aligned flow that mixes strength and stretchiness at TORC Yoga.

8 p.m. — I get home and eat leftover sweet potato, Brussels sprouts, and chicken. Shane and I open a bottle of bubbles for Valentine’s Day and both get a little bit of work done on the couch — so romantic, I know. We watch a couple episode of Bob’s Burgers (watching cartoons can help ease stress, depression, and anxiety!) before bed.

11 p.m. — Bedtime.

Daily Total: $20


Photographs by Joanna Nowak

2 to 7 a.m. — Wake up at least half a dozen times to deal with Almond.

7:30 a.m. — Take the doggo on a walk, feel like a zombie, and take a moment to recognize what an integral part of my well-being sleep is.

8 a.m. — I’m out of matcha powder, and it wouldn’t cut through this level of tired anyway, so I make some pretty terrible, watery coffee (it’s been a while) and take care of some emails and admin work from bed.

9:30 a.m. — Shane makes real coffee while I eat some pineapple and put gluten-free bread in the oven for avocado toast — until I realize I already ate my last avocado and “settle” for hummus, red onion, and black radish toast.

10 a.m. — I dry brush and shower and take a moment to center myself. I spend a minute acknowledging my physical and mental state (sleepy and sleepy) and look for ways to stack the day in my favor.

10:30 a.m. — I power walk to take a tour of the brand new, gorgeous Yoga Garden studio, and enjoy some prime Namaslay playlist tweaking time. I guess blasting Mariah Emotions is just about as good as a full night’s sleep.

11:25 a.m. — I have a couple minutes before I teach and get an oat milk matcha and mini chocolate bar from Menagerie ($7).

12 p.m. — I teach the yoga break class at TORC and then a private in Center City.

3 p.m. — I stop by Chipotle and get a veggie burrito bowl with all the things and grab one for Shane since he’s sick and working from home today ($7.36 for mine). I eat and take Almond on a walk before the dog trainer, Dana from Philly Unleashed, comes to our house for our first session.

7 p.m. — I head over to The Sporting Club at The Bellevue. This is the only class I teach where I practice with the class — it’s such a treat!

8:10 p.m. — I hop into the sauna for 15 minutes after class. Especially in the winter, regular sauna visits do wonders for my skin and mental state. I usually try to get in three times a week.

9:30 p.m. — I make a giant salad — kale, red onion, and pineapple — to split. I pour an extra-large glass of wine, which I sip as we watch Versace. Then I snack on that dark chocolate bar with nibs and salt for dessert.

Daily Total: $14.36


Photograph by Joanna Nowak

7:15 a.m. — Wake up. My 6:30 alarm didn’t go off, and I’m not mad at it. I notice that I feel like real human since Almond slept through the night. I drink a small cup of coffee and get some writing done in bed.

9:45 a.m. — I hop over to the Italian market for five lemons and two avocados ($5). Then I stop by Function Coffee Labs for a matcha and kombucha (I really need to start brewing my own) for later ($12.71). I make an avocado toast (is this why I’ll never have a house?) and keep writing.

12 p.m. — I teach the lunch hour vinyasa in the new Yoga Garden studio.

1:30 p.m. — I stop by Whole Foods and prove why Shane and I have the saying that I can’t go to Whole Foods unsupervised. But in my defense, I’m shopping for the weekend for two people. I get a bar of charcoal soap, more oat milk, GF and non-GF raviolis and sauce for an easy dinner, bananas for smoothies, GF crackers and hummus, peruse the bits and pieces of cheese and grab three, GF bread, and a salmon avocado roll with black rice. ($39.70 for the sushi roll and my half of the groceries)

2:30 p.m. — I eat the salmon avocado roll, finish off the rest of that chocolate bar, and drink the kombucha.

3:45 p.m. — I start to take Almond on a walk, but she wants to run so I go back and change my shoes and then go for a short run. On the way, we check out the Lombard dog park since it’s rainy and empty.

6:30 p.m. — I teach Namaslay at Three Queens Yoga. I’ve been looking forward to this all week! The energy in class is always hype and joyful and totally fitting of the 30-something goddesses that came to slay.

8:45 p.m. — I get home #slayed and lean into the post-Namaslay-teaching crash by making myself a turmeric hot toddy. Neither of us feel like cooking, and I plan to tomorrow anyway, so we order from Bareburger (I had a craving and only crave burgers right before my period). I get a standard burger on a gluten-free bun with sweet potatoes fries ($14.20). We pick out a bad-but-good-enough comedy and call it a night.

12 a.m. or so — Head to bed.

Daily Total: $71.61


Money Spent: $171.57

Yoga classes taught: 9

Yoga classes taken: 2

Runs: 3

Kombuchas: 2

Matcha lattes: 4

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