Home » Daily Routine Blog » January 2014

Month: January 2014

Workout Video: Slider Workout

Slider workouts are a combination of smooth, graceful bodyweight movements that will tone and tighten your entire body. All you need are 2 slider disks to get started. The sliding motion engages both your small and large muscle groups, which helps strengthen, tone and rehabilitate your body. Although these movements may seem simple and rather easy to begin with, your body is in for a treat as you get deeper into the exercise routine!

Focus on time under tension for this workout. Set your timer for 1 minute for each movement. Make sure to keep abs tight and movements slow and steady (don’t rush). Below is an itemized list of all the exercises that make up this workout.

  1. Warrior sliding lunge
  2. Basic sliding lunge
  3. Curtsy lunge
  4. Forward lunge
  5. Plie squat jumps
  6. Hamstring sliders
  7. Hip pulses (one leg or two)

Switch Sides!

Small Muscles Matter

Ever watched a dancer walk down the beach? Nothing moves! Why? Because she has spent hours of dedication on toning the small muscles of her body. The little muscles in our body are like pieces of wire that pull, tuck and lift us in all the right places. Take your butt for example. Summer rolls around and you go to put your bikini bottoms on only to find this piece of flesh ,often referred to as “saddle bags” hanging out proud and loud. This saddle bag is called the gluteus minimus, which is one of the smallest muscles in our bum but oh so important! It assists our larger gluteus maximus by pulling in everything from the sides of our bum and lifting it to create a nice, rounded rear end.

A Total Body Workout

The sliding movement feels easy at first, but as you continue to move, the friction that is created starts to really work your muscles. As you push your legs, your core is completely engaged, and while working your upper body, your lower body continues to be challenged. The slider workout takes movements like your basic lunge, adds friction to movement, and leaves you dripping sweat while tightening your body.

Avoid Injury While Toning Your Body

Think of your body as a house. It would be poor judgment to build a house on a weak foundation or unstable support systems. The body is very similar to this, the stabilizers keep the body upright, steady and efficient when moving. If your stabilizer muscles are not working properly your knees are going to feel the effects of poor squats, your chest is going to feel the constant pull forward, the list goes on and on. While moving your body through a serious of exercises on sliders, your stabilizers are constantly firing as they keep balance and strengthen your body.

Cost Efficient And Versatile

Slider workouts are brilliant and one of my favourite options for my clients because they are cost efficient and easy to travel with. They can be used on carpet, wood floors or cement which makes them very versatile. A slider workout can be easily done at home, on holidays or at the office, thus eliminating the excuse of “I have nowhere to workout…”

On the 10th day of giveaways…..

 

Meal planning for our children can be a challenge and overwhelming at times. What should you feed them?What should you not feed them? Do you give them dairy? Do you swear off all gluten? Remember when making these decisions, read facts from sources that will give you educated answers and not personal opinions. I have personally found meal planning for my children very difficult at times, but this year, one of my main goals is to plan their food ahead and keep it simple!

Today’s gift giveaway will help you plan for success and not stress!

Today we are giving away….

Fresh Foods Baby Food Mill!

 Love Child Organic Baby Food, for those meals on the go!

And to help you with your planning…

The Wholesome Baby Food Guide ! 

Workout Video: Abs Isolation

Training your abs isn’t about throwing some crunches or leg lifts into your workout and hoping you wake up with a six pack one day. Your core is your body’s power house, and must be focused on for many good reasons. Our core keeps us steady in workouts, more efficient in movements and holds us upright as we go through our day. Whether you’re training your mid section for aesthetics appeal, or functional fitness, this abs workout will help you achieve your goal. You will be working your upper and lower abs, including your obliques during this routine. Be prepared for a challenge, and remember to breath!

For this abs workout, do 25 reps on each exercise, once through the entire circuit.

  1. 90 degree knee press (1 minute)
  2. Lower abs leg extension
  3. Reverse leg raise
  4. 30% extended leg drop with crunch
  5. Scissors
  6. 90 degree leg bend with pulsing crunch
  7. Ball plank with leg drops
  8. Ball roll in
  9. Ball plank
  10. Ball leg twist (ball between feet)
  11. Heel press crunch
  12. Reverse leg raise and lower (with ball)

On the 9th day of giveaways….

 

One of my goals for this year is to incorporate more raw food items into my diet. Am I planning on going Vegan, Vegetarian or giving up cooked foods? Nope! But I do understand the importance of including raw food items into our diet. Not only is a raw food diet packed with nutrition, it can also be easily incorporated into every meal.  Feeling overwhelmed by the idea of tackling a raw food diet?

No worries, because tonight I’m gifting you with a spot in Kim Bowens Raw Food Workshop!

At this workshop, Kim will teach you how to incorporate delicious and healthy choices into your busy life!

Also, to help you with this transition into a healthier year, I’m also giving you Kimberly Snyders book, The Beauty Detox Foods!!!

So whatever your health goal maybe this year, try something new and join me in adding more nutritionally dense food items to our plates!

How to enter-

For sharing from the BLOG PAGE-

At the bottom of the blog post there is a SHARE & Like button.

Press Share and chose your social media avenue

For sharing on Facebook

You can share the post by pressing the share button on the blog post

Like  Dailyroutineblog and tag in the comment box

For sharing on Instagram

Repost gift giveaway photo

Tag Rachel_Doell & naturesfare

For sharing on Twitter

Retweet the current gift giveaway

Have fun entering!!!!!

On the 8th night of giveaways…

 

One thing I love to do on cold winter nights is curling up on the couch with Troy. This time of year, typically the first week of January, we take some time to write our our goals for the upcoming year. We focus on faith, personal, business and health goals for us as a couple as well as individually. If there is one thing you do to start your year off right, invest some personal time to write out your goals! Without a plan, it’s hard to focus on the direction you want to go with your life.  By writing goals down you create a clearer picture of what it actually is you want out of this next year, and how you are going to get there.

Need help writing your goals?

Click here!

 

Tonights gift is everything you need for that perfect goal setting date night !

Jacksons honest potato chips

1 Bag of organic popcorn

1 bag of organic herbal popcorn seasoning 

&

2 Organic fair trade Theo chocolate bars.

How to enter-

For sharing from the BLOG PAGE-

At the bottom of the blog post there is a SHARE & Like button.

Press Share and chose your social media avenue

For sharing on Facebook

You can share the post by pressing the share button on the blog post

Like  Dailyroutineblog and tag in the comment box

For sharing on Instagram

Repost gift giveaway photo

Tag Rachel_Doell & naturesfare

For sharing on Twitter

Retweet the current gift giveaway

Have fun entering!!!!!

On the 7th day of giveaways……

 

 

Happy New Year everyone!

I love a fresh start, along with the anticipation of new adventures, goals and learnings that are to come in 2014.  As I start out this new year, I have been looking back on last year and the things that worked, didn’t work, goals I reached, goals I chose to set aside and how much I have grown.

Yesterday, I took some time to reflect back even further, back to my teen years and into my early 20’s. These were very difficult years for me as I struggled in silence with an eating disorder and a very unhealthy lifestyle. I remember specifically back to being young when I would make contracts with myself on who I would strive to be in the upcoming year. Sadly these contracts where based solely around food and how much I would not consume. I would physically write out goals based on how long I could go without eating. And if I choose to eat, I would write out how disappointed I was with myself and what a failure I was. This all may sound strange to some of you, but it was my reality and the depth of my insecurities. This was such a horrible time in my life as my mind was constantly filled with destructive thoughts and feelings of failure. It’s hard to look back on the moments I missed out on and the opportunities I turned down in life due to my silent struggle. I want you to know there is freedom from your insecurities and there are people fighting for you when you feel weak. My purpose in life is to see people freed from the bondage in their lives. My passion for personal training comes from a very real, personal place. I want you to know I’m fighting for you and I believe this is your year to experience the joy, peace and the freedom you have always longed for!

One of the major factors in my healing and recovery was fitness. Surrounding myself with people who made healthy choices, and who were honest about the battles they faced, was an important step in seeing me through this time. It inspired me to make healthier choices for myself, which now has a large impact on my family too!

Today I want to give you an amazing tool to help you start off your year in a healthy way!

Today’s giveaway is a 1 month free unlimited membership at ORANJ Fitness for you and a friend that hsa never expericed Oranj!

Oranj has so many varieties of classes and the instructors will meet you at any physical level you are currently at. This will truly be a great kickoff to your new year! 

From my family to yours, we pray for amazing blessings on you in 2014, and that your home would be filled with an indescribable love.

How to enter-

For sharing from the BLOG PAGE-

At the bottom of the blog post there is a SHARE & Like button.

Press Share and chose your social media avenue

For sharing on Facebook

You can share the post by pressing the share button on the blog post

Like  Dailyroutineblog and tag in the cooment box

For sharing on Instagram

Repost gift giveaway photo

Tag Rachel_Doell & naturesfare

For sharing on Twitter

Retweet the current gift giveaway

Have fun entering!!!!!