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Month: November 2015

Full Body/ Weighted Ball Workout


Happy American Thanksgiving! I know some of you are out of town and wondering how you’re going to fit those workouts in?! Tonight’s workout can be done with any type of weighted object. Set your timers and get ready to sweat out that stuffing.

Enjoy guys!


Beginner- 30-45 seconds

Intermediate-45-60 seconds

Equipment: Medacine ball

Repeat workout 1-3x depending on fitness level

  • Wall balls
  • Mountain climbers
  • Air squat
  • Ball slams
  • Side lunge with ball reach
  • Reverse lunge with over head ball hold
  • Crunch with wall slam

Confessions Of A Breastfeeding Mom


Photography by: Rebecca Siewert 

When I envisioned myself as a breastfeeding mom, the images were filled with satisfied babies and hours of cuddling and kissing. I was not prepared for the frustrations, tears and feelings of failure that would come with the experience. This was supposed to be lovely?! How is it possible that I can be failing at something I’m naturally equipped to do?

I’m not completely sure on why (nor was my Doctor or Midwife), but right around the 5 month mark my body does a shift and my milk supply drops (Possibly from having Hypo-Thyroid.). I know this because, along with physically seeing and feeling my milk supply drop, my babies go from feeding on a normal schedule to being unsatisfied and having to eat every few hours. The first time with McCarthy I was told “it’s probably a growth spurt, don’t worry about it, your body will adjust.” From month 5-9 my body did not adjust! I have tried fenugreek seed, blessed thistle, breast feeding cookies, pump more, pump less, drinking more…you name it I’ve tried it. Breastfeeding has not been fun, easy, or something I will ever take for granted. I’m so thankful I have been able to do it at all, because I do believe in the power of breast milk and the amazing nutrition it gives our babies. I was determined to not give up with the boys and forced them to make it to 9 months. I’ll be honest, the day they both stopped nursing was met with joy and sorrow. Gone where the days of wrestling through another feeding but so where the days of the peaceful feeds where I kissed their finger tips and watched them stare at me with such trust.


I was determined with Adelaide to try it again and somehow overcome this struggle. I started looking at my emotional state as well as my physical well-being and their attachment to breast feeding. With both boys, we had started supplementing with goats milk at 6 months as well as pumping as much as possible to make up for the feeds where they didn’t get enough. With Adelaide, I decided to try and actually pump less then I had with the boys. I know this goes against what they will tell you when it comes to increasing your milk, but to be honest, pumping did nothing in the past to increase milk. It only stressed me out how little I got and left me questing the whole process every time. I knew stress was something I did not want to add to this experience. Right from the beginning we knew Adelaide would be a struggle, due to the fact she was distracted by her brothers and more worried about what was happening in the world then the milk entering her body. With baby number #3 you do not have the luxury of slipping away and doing relaxing breast feeding sessions. We do it everywhere! I’m pretty sure the whole town of Kelowna has seen me breastfeed at this point. It’s done in the school parking lot, grocery store, restaurants, the gym…yep, everywhere. I’m past the shy stage of “oh whoa, what if someone sees my boobs?!?” I have a baby here waiting to breastfeed and this relationship is constantly throwing me for a loop! The constant life of being on the move and having loud brothers around you has caused Adelaide to become something they call a shallow feeder or “ light eater.” This behavior causes her to want to eat not so much during the day but at night when life is quite. Addy started waking up every 2-3 hours in the night and wanting to feed both sides. After 2 months of this I could feel the emotions building and my body wearing out. I decided at 4 ½ months to make some changes to our feeding and mine. Since herbs hadn’t really worked in the past for my body, I started looking into other forms of nutritional balance. What makes you feel good? What refreshes you? I encourage you to explore the answers to those questions. With my background in fitness and nutrition, I know the body performs better and gets better results when we are giving it what it needs. Breastfeeding is no joke! Dear moms, you are frickin’ athletes! Train like one, eat like one and when you can, sleep like one. So what do athletes need?



I’ve always drunk greens but with breastfeeding I have to take it up a ton! Juicing gives you pure nutrition that fuels and fights for your body. Greens are packed with vitamins and minerals that help to balance post-baby hormones while giving your body a healthy supply of carbohydrates for your milk supply. Green juice has become an addiction for me, because I love how it makes me feel. I drink it first thing in the morning to get the most nutrition out of it and post workout to refuel the nutrients my muscles need for recovery, rather then downing protein shakes. Greens are packed with iron, protein and tons of other goodness our body needs for all that breastfeeding action.


Get my favorite green shake here.


Breastfeeding balls:

I had read up on all these special kinds of breastfeeding cookies and thought….why are we baking this stuff? Keeping things raw is definitely one of the best ways to keep the most nutrition in your food, so I started eating more raw snacks. Now remember, you are an athlete, so you must eat like one! An athlete calculates their meals and makes sure their body is getting everything it needs for optimal performance. You are feeding a person and running around like crazy! You must eat and you must eat well. Breastfeeding balls (as I like to call them;) include flax seeds, chia seeds, hemp seeds, natural raw butters and sea salt. This combination is filled with antioxidants, healthy omegas/fatty acids, protein, brain supporting carbohydrates and minerals. Here is one of my favorite breastfeeding balls recipes.


1 cup of raw almond butter

4 tbsp ground flax seed

4 tbsp chia seeds

4 tbsp hemp seeds

a bit of raw honey for sweetness

3 tbsp. raw cocoa powder

You can also add some oats if you would like them to be more dense.


Roll into little balls, place on parchment paper. Sprinkle with sea salt and place in freezer for 30 minutes. Best is to keep them frozen, so pull a few out and let them sit for 5 minutes before you indulge.


Snack smart! Don’t just snack

When my milk started depleting with the boys everyone told me to snack more! Food increases milk right? Wrong! If you are snacking on a bunch of crap, the results aren’t fun. You’ll end up spiking your blood sugar levels stirring up your hormones which will cause your brain to be fuzzy. This type of snacking is going to leave your body drained and depleted. One of the best ways to get your milk supply to increase is to balance out your body. This was my biggest learning! With the boys I just snacked because I thought it’s what I was supposed to do. With Adelaide, I started looking at my relationship with food and why I was eating it. I pre-planned snacks that I could grab easily and would fuel my body. Someone asked me to start putting up what I eat daily and I laughed because I have the most boring eating plan. I literally eat the same thing almost every day. I’m busy and I don’t have time to get fancy right now. Sometimes I get creative but 90% of the time I eat the same things over and over again. I have a fridge full of items to juice, a freezer packed with balls and a slow cooker with either soup or chilli going. It’s not fancy, but it gets the job done and I don’t have to think about what I’m going to eat in between pre-school pick up, teaching and the other 100 things I’m doing that day. Make yourself a list this week of 3 things you are going to make. Then make a butt load of them. This may not be rocket science, but I promise it will help!


Supplement when you need to:

When my milk started dropping again, the tears immediately started to flow. I had failed again!!! I wanted so desperately to enjoy this experience the 3’rd and possibly last time. But instead of allowing emotion to take over I started to look at where my head was at. What had weighed heavy on me in my previous breastfeeding attempts? The pressure of what would people think if they saw a bottle? Was I eating enough? Was I made for this? Maybe there was something wrong with my body!!!! News Flash…Who gives a crap what anyone else thinks?! They are not sweating it out with you in the nursery at feeding time and they certainly aren’t filling your freezer with food so you can put your feet up. So you need to let that one go. You were made for this and if you allow yourself to hear your own voice I truly believe you will know what is best for you and your baby. Sometimes that means adding a little something. Instead of worrying, I headed to the local health food store and stocked up on goats milk. Goats milk is actually one of the closest things to breast milk and in my opinion one of the best supplement choices. Due to the fact I was not planning on completely stopping breastfeeding, I didn’t need a formula. So I started giving Addy a nice big bottle of goats milk before she headed to bed at night. Sleeps became deeper, I wasn’t waking every 2 hours to feed her, and Adelaide continues to thrive.


Do what you love:

Motherhood is one of the most amazing gifts but it also puts a lot of pressure on our physical and emotional state. I truly believe one of the best things we can do for our babies and family is take care of ourselves. This next piece of advice may be harder for some of you to swallow then others… You must take time for you. My husband asked me a question a couple months ago that left me stumped…”What are your hobbies these days”? UH…..Running a business, making babies and trying to inspire people through social media! To fuel a baby’s body and live a life that has energy to love, we must be willing to take time to refuel ourselves. So I made a list of the things I love and what I want to accomplish for my personal health this year. I now have an appointment with myself every week. Some days that appointment is only 30 minutes, but it’s what this mind needs to be refreshed, refueled and inspired to take on 3 children under the age of 5.


I wanted to share this post and be honest that this has not been easy for me. I am not a gifted milk machine, but I am determined! Sometimes I believe we are allowed to go through things because God knows we will search for a solution and spread what we have learned. By adding these food items to my weekly schedule, removing pumping and adding goats milk, I can honestly say I truly am enjoying this breastfeeding experience. Every day I take it for what it is and don’t worry about where I may be coming up short. I can tell Adelaide has felt the shift as well. She is calmer in feeds, offers me lots of encouraging smiles in between sips and above all sleeps better! Whether it’s the nutrition tips or just the encouragement of hearing you are not alone in your breastfeeding battle, I hope your heart feels lighter after reading this post.

I truly believe the battles we face as moms would be a whole lot easier if we where just honest with one another and offered grace to those who are struggling. If breastfeeding is not for you and you would like some educated advice I have listed some helpful links below. Know you can e-mail me and ask questions at anytime!

Birth Kelowna

Kelowna New Parent

In love,

Rachel Doell


Who doesn’t love French toast? Well, honestly… me. I’ve never really been big on waffles, pancakes, French toast, etc. Something about a sweet breakfast just isn’t my favorite. I’d take an eggs benny instead any day! However,this is a recipe I can get behind. This French toast is lightly sweetened with the natural sweetness of pears and just a touch of honey. I have just a slight obsession with fresh herbs lately. I have a little pot in my kitchen with rosemary, thyme, and sage and have been adding at least one to basically everything, thyme after time (food pun intended)! Yes, even breakfast! The thyme pairs beautifully with the honey, pears, and pecans and feels festive. This recipe is perfect for a holiday brunch, or really any time! Because who loves French toast now? Me!!
I love using sprouted grain bread (Silver Hills is my fave), which has an increased nutrient concentration and is easier to digest compared to regular whole grain bread. However, use whatever works for you and your dietary needs! Look for at least 2 grams of fiber per slice of bread, but closer to 4-5 grams is better!


Serves 1
-1/2 tbsp coconut oil, plus extra
-1/2 medium pear, thinly sliced
-2 tbsp pecans, roughly chopped
-1 egg
-1/4 cup almond milk or milk of your choice
-1/4 tsp vanilla extract
-2 slices whole grain bread
-1-2 sprigs of fresh thyme, leaves removed from stem
-Honey, to drizzle
Heat coconut oil in a pan over medium heat. Saute pears and pecans until pears are tender and slightly browned. Remove from pan. Add more coconut oil if pan is looking dry.
Mix egg, milk, and vanilla extract together in a medium bowl. Dip bread into mixture and place on the same pan you used for the pears/pecans. Cook for a few minutes each side, until browned but not burned.

Top french toast with pear/pecans and thyme. Drizzle with honey to taste.

Jessica Lane, RD, RYT

Integrative Dietitian & Yoga Teacher

Full Body Runners Workout


Today’s workout is a great way to incorporate strength training into your running program. If you’re looking to increase your speed,running strength or just mix up your things up, you are going to love this workout. Get ready to sweat guys!

Beginner 10-12 reps each exercise

Advanced 15-20 reps each exercise

Equipment: Treadmill, box, pull up bar and free weights

  • 10 minute jog
  • Air squat
  • One legged jump squat
  • Curtsy lunge
  • Knee lifts
  • 800 meter race speed run
  • Jump squats
  • Tricep dips
  • Dumbell lunges
  • Side twist
  • 800 meter race speed run
  • Weighted squat
  • Toes to bars
  • 1500 meter run


Praying For Paris


I’ve decided to hold off on posting our Friday food post. I encourage you to spend time with your loved ones and pray with the beautiful city of Paris.  Paris we are praying for brave hearts and protection over your city. ❤️

Don’t panic. I’m with you. There’s no need to fear for I’m your God. I’ll give you strength. I’ll help you. I’ll hold you steady, Isaiah 41:10 (MSG)

Ask The Dietician w/Styled Nutrition

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I’m so excited to be working with Jessica and offering better education to our clients in regards to their nutrition and current eating habits. We decided to start running a monthly post called “Ask the dietician.” This is going to give our readers the opportunity to ask nutrition questions, pick up helpful tips and hopefully trouble shoot some of the difficulties you maybe facing when trying to fuel your body.

Feel free to e-mail any questions to info@Dailyroutinefitness.com




What do u think of ___ diet? Vegan, paleo, gluten-free, etc. What is the “best” diet to follow?

Unfortunately, there really isn’t an answer to this question. However, there are plenty of people that have made millions off of certain diets that would try to argue with me, that’s for sure. If I had the answer, then I would have millions too!! Honestly, my thought is that there may not actually be an answer; the “best” way of eating probably differs from person to person. There is even research currently happening in the area of nutrigenetics that may help reveal how to eat based on your genes. That might explain why we can’t seem to lock down a solid answer as to whether low fat, low carb, etc. is the way to go. Your best bet is to eat a diet based on whole, unprocessed foods with lots of veggies and other plants. Other than that, it’s pretty individualized based on your own health concerns/goals, preferences, and how you feel eating a certain way.
What can I do about food cravings?
 This is a common question, but not one that can be answered in short form as it can be very complex. What I can say is that, in order to shift your relationship with food, you need to break the connection between what triggers your cravings and food. In some cases, simply finding alternative, healthier foods to replace the less healthy cravings can work. However, that is often not a good long-term solution as it still encourages the connection between your craving triggers and food. Working with a dietitian or counsellor is recommended.
What should I look for on nutrition labels?
My first advice is to choose as much fresh, unprocessed/unpackaged, whole food as possible. That way, the amount of label reading required really decreases! However, we all need to purchase some packaged food, so how can you ensure you are choosing the best possible options? First of all, if you are buying anything in a package, you absolutely have to read labels in order to eat healthy. Unfortunately, you simply cannot go by what the front of the package says, despite clever marketing claims. I recommend meeting with a dietitian to go over in depth what you should be looking for (at a grocery store is a great idea!) as there’s way more than would fit in this article and it depends on your health goals, but there are a few basic things to point out. The first is the serving size on the nutrition facts table, which is not standardized – manufacturers can put whatever they want and the serving size can be unrealistically small to make all the numbers look better! So just be aware that if you eat half the serving size you need to divide everything in the table by 2; if you eat double, you need to multiply everything in the table by 2, etc. An easy rule to remember is the “rule of 15”: anything under 15% daily value is lower in a particular nutrient, and anything 15% or over is higher. Also, the ingredient list is by weight, so you don’t want to see ingredients like sugar at the top of the list. It is best to avoid packaged food with an ingredient list that’s a mile long and full of unpronounceable ingredients!
Should I be eating snacks?
It depends on the individual, including metabolism, any health conditions, lifestyle, and preferences. Snacks are not a requirement for healthy eating. However, if you are going more than ~5 hours without eating, you will likely benefit from a snack. Some people do better with staving off hunger by eating small, frequent meals. You do need to be careful that you are not just adding extra snacks to your 3 meals a day; rather, you should be shifting some of the calories from your meals to the snacks. I’ll use my own schedule as an example: I eat breakfast at 7am and lunch at 12pm (5 hrs between) and I’m usually ok without a snack in the morning. But I don’t have dinner until about 7pm (7 hrs between), so I definitely need that mid-afternoon snack! I then go to bed around 10pm, so don’t need an evening snack. That’s what works for me, but may not be ideal for everyone. As you are probably noticing, nutrition is very individualized! If you are finding you need to eat every 2 hrs then you probably need to re-evaluate what you’re eating.
Should I be eating organic?
This depends on your budget and access to organic food. Like most health-related behaviours, eating organic is a spectrum, not an all or nothing thing. It is better to eat non-organic produce and other whole foods than not at all. However, if possible, a good rule of thumb is that anything with a heavy peel that you don’t consume is less important to be organic (ex. avocado, banana), but if you eat the peel (ex. apple) then organic is preferable. Check out the Dirty Dozen (link to http://www.ewg.org/foodnews/dirty_dozen_list.php) list for priority organic produce. I also recommend purchasing organic nuts/seeds, soy, and dairy and choosing high quality animal products where possible.
What is the difference between a dietitian and a nutritionist?

“Registered Dietitian”, “dietitian”, and “RD” are protected by law through provincial legislation, so that only qualified practitioners who have met education requirements can use these titles. A dietitian is a health professional who has a Bachelor of Science degree, specializing in food and nutrition, as well as a 10 month period of hands on training through an accredited internship. Dietitians are the only nutrition professionals that are required to meet national standards for education and training and are members of provincial regulatory bodies that protect the public as their mandate and hold dietitians accountable for their conduct and the care they provide.

The term “nutritionist” is unregulated, so essentially anyone can call him or herself a nutritionist. A nutritionist could have anywhere from absolutely no training to a Bachelor’s, Master’s, or PhD in nutrition but did not become an RD, and everything in between. Therefore, you really have to do your research before choosing who you work with. Please note that some Registered Dietitians do call themselves nutritionists, especially if they work in private practice or a community setting, although this seems to be happening less as many dietitians prefer to differentiate themselves from unregulated nutritionists.


Jessica Lane, RD, RYT

Integrative Dietitian & Yoga Teacher

Suspending Your Way Into Fall

TRX Push Ups: Exercise Tips

It’s time to start reinventing our warm weather workouts to prepare for colder weather, refreshing fall rain, and fewer hours of light. For some of us, these changes are enough to keep us curled up on the couch with some hot soup waiting for summer to return. But before you lose al your ambition for anything other then Netflix, you may want to read this article….

10 Days Old


Adelaide is officially 1 week away from being 5 months old and the days are passing too fast. This past week I have spent hours organizing photos for the walls of our new home. Narrowing down these images is going to be a huge task for me. I will always remember this photo shoot because Adelaide was only 10 days old, I was exhausted from nursing/kissing a baby all night and Troy had just gone back to work leaving me with 3 little babes. I was sweating as I ran around prepping for these photos and so nervous I would look haggard. I am beyond thankful for Rebecca. She always shows up to our photo shoots and makes things easy while she captures the most genuine moments in our little family’s life.  No matter how crazy those first couple weeks are, remember to capture the little moments, precious kisses and sleepy eyes. You won’t regret it.







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GlutenFree Millet Stuffing with Roasted Turkey/Styled Nutrition


It all started with a glance. A beautiful bag of Brussels sprouts, spotted at the Farmers’ Market. I had literally just been dreaming up a holiday-inspired bowl involving Brussels, so I think we can take that as fate, no?

A lot of people say they don’t like Brussels sprouts. Let me tell you, these are not the typical overcooked Brussels of holiday dinners past. If you haven’t tried roasted Brussels sprouts before, please give them a chance. Trust me, they are delicious! Plus, Brussels sprouts are a cruciferous veggie containing cancer-fighting phytonutrients, so they are also very good for you! I hope this recipe will make a Brussels sprouts believer out of you!

Fun fact: Brussels sprouts originated in Brussels, Belgium, hence the name. Brussels and chocolate? Way to go, Belgium!


I didn’t originally intend for this recipe to be a stuffing (a.k.a. “dressing”), but it basically turned out to be a bread-free, gluten-free stuffing and, hey, I’m not complaining! Who doesn’t like stuffing?!

Have you heard of millet? Picture bird seed and you got it! It’s a gluten-free grain that cooks just like quinoa. In fact, you can even mix the two! Quinoa/millet makes a delicious breakfast porridge, just sayin’.

The beauty of this meal is its versatility. We’ve been making it for dinner lately and we find it easy to throw together. We buy turkey from the farmers’ market, but we have used free-range chicken when we couldn’t find it and it was still delish! You could even use pre-made chicken or turkey, if you prefer. You could also omit the turkey or try tofu, tempeh, or another vegetarian option.

That being said, this recipe is also perfect for the holidays. What you can do is make the Brussels sprouts, turkey, and millet stuffing all separately for your holiday meal and then combine them the next day using the leftovers! Perfect way to use up extra holiday turkey and side dishes! Even if you just have the turkey, you could easily make the rest of the recipe using turkey leftovers! I love the miso gravy in this recipe and it is very quick to make (no heating required), but you could use any gravy you have.

This recipe is like Thanksgiving in a bowl! Thanksgiving is coming up pretty quick here in Canada. If you are one of my lovely U.S. readers (hi!), make this bowl now and then again later during the holidays!

The first time we made this meal, my husband proclaimed “oh yeah, this is good!”… ’nuff said.



Serves 4


-1 turkey breast (about 1 lb)
-Salt, pepper, poultry seasoning

-~20 Brussels sprouts
-Balsamic vinegar
-Olive oil

-1 cup millet, rinsed
-2 cups water
-1 bouillon cube (I used organic low sodium chicken)
-1 medium onion, chopped
-2 celery stalks, thinly sliced
-2 garlic cloves, minced
-~8 leaves of fresh sage, minced
-1/2 cup dried cranberries, preferably unsulfured and sweetened with juice vs. sugar
-1/2 cup pecans, roughly chopped

-1/4 cup miso paste
-1/4 cup tahini
-1/2 cup water

Preheat oven to 400 F.

Trim the stems off the Brussels sprouts, remove any loose leaves, and wash. Slice in half lengthwise. Place on a parchment paper covered baking sheet. Drizzle with oil, balsamic, and season with pepper. Mix to coat. Cook for ~35-40 minutes, flipping halfway.

If making turkey breast, season with salt, pepper, and poultry seasoning and place in the oven with the Brussels. The turkey will take closer to 30 minutes.

Heat oil in a large saucepan. Add garlic, onion, and celery and sauté until onion is translucent. Add 2 cups water and bouillon cube, bring to a boil. Add millet and sage, reduce heat to low, cover and cook for 20 minutes. Add pecans and cranberries.

Mix miso paste, tahini, and water in a medium bowl until smooth.

Create your bowl with the millet mixture, Brussels sprouts, turkey, and gravy!


Sweat Style: Black on Black


I want to wear something other than gym cloths! I teach, I workout and I’m constantly looking for the quickest thing to throw on as I run out the door. It’s challenging to have ANY sense of style, and so easy to revert into “mom-clothes”. This Fall my goal was to find the perfect to and from the gym pieces to incorporate into my wardrobe. This amazing, comfortable black tee was actually a gift I bought for my husband from Urban Outfitters. I love it because it’s extra long, comfortable to slip over my gym top and the perfect accessory to throw on with my leather jacket and comfy mom shoes. I used to think I needed to add colour to my closet to feel like I was keeping up with fashion…Here’s to being 30, comfortable in my own skin ( even if it’s sweaty,) and loving the fact that my fancy water bottle is my only pop of colour.

Photography: Rebecca Siewert 

Jacket: Zara

Black Tee: Urban Outfitters

Leggings: lululemon

Sneakers: Vans

Backpack/Diaper Bag: Lily Jade

Water Bottle: Swell

Workout Top : lululemon