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Month: January 2016

Leaning In

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 Photography By: Rebecca Siewert

This week I’m prepping for a three-day juice cleanse. I believe strongly in the process of cleansing the heart as well as the body. So today I’m sharing my heart….

I have always trusted in the process of writing goals down and keeping my vision in front of me. There is so much power in knowing where you are going and why. It sets our minds and bodies on the road to reaching for the vision and pulls us back when we get sidetracked. I take time to write my goals down and revise them throughout the year as the vision takes shape and things need to be removed or added. I’ve always been concerned that if I don’t write it down I might forget where I’m going and what I really want—but what happens when our heart is longing for something we forget to write down? These past two years have comprised one of the most challenging and amazing times in my life. I started a business, had a baby, sold a house, built a house, moved again, renovated, went back to teaching, went back to personal training, became a mom of three and decided to take more time to invest in my marriage. You can say it has been a whirlwind! Despite everything amazing that has been built and birthed, I have also felt an unsettling “Am I missing something?” Anxious that I somehow was missing the mark, I would journal, question my efforts, question who I was as a mom, have good days, have bad days, and keep telling Troy I felt off.

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I wanted to write this post today to encourage you to not ignore these feelings you might be having. There is a reason for such feelings, and you should never push things under the rug. Keep searching until you find an answer. My answer was stirred to the surface when my friend Chelsea started blogging her story after the sudden passing of her fiancé, Rene. Her words challenged me to search my heart for what really brought me joy, fulfillment, and the ability to just be in the moment instead of searching for more. Over the past six months I have slowly started to peel back the layers of my life and dive into what I really want to get out of the moments I have on earth and with the ones I love.My goal when I started Daily Routine Fitness was to see people’s lives changed, inspire people who had lost hope, and bring joy to souls that have forgotten to laugh. In the process of starting a business and doing life, I feel some of these areas have been clouded over for me and have lost their real life potency. Whether you write it down or not, your heart and soul speaks louder than any words you could ever put on a piece of paper. It may take longer for you to realize things because they are not plainly written out. Though each step is a blind step, I believe these are the most powerful steps.

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Over this past year I feel I’ve learned so many lessons (some of them harder than others), and I will forever be thankful that I’ve been determined not to settle, have refused to ignore what didn’t feel right and have had the confidence to move away from things that were not meant for my life and my story. If you can’t slow down, if you can’t listen, if you can’t rest…life will find a way to force it upon you. You will either lean in to listen or keep running life in an emotional and physical circle. I truly believe this with everything inside of me. I’m leaning in….

This process is not easy, and you will be met with fear, moments when you question yourself, and the realization that maybe you have wasted some very precious moments—but joy comes in the morning! Over the next few months you will see me taking a step of faith and changing some things up on Dailyroutinefitness.com. I want you to know I’m thankful for your feedback, your support, and the space to evolve. I’m excited for change, new projects, and the excitement that comes with walking in your calling.

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Here’s to a year of change, taking time to breathe, and truly enjoying the behind-the-scenes life.

Dear Chelsea,

Thank you for being brave. Thank you for sharing your heart. Thank you for giving me the confidence to challenge the day to day habits and patterns of my heart.

You are loved~~*

Rachel Doell

Green Machine Smoothie

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We are on Day #4 of our juice cleanse prep! Sorry I missed posting yesterday. We are in a full-blown fight against pre-school germs in this house. We’ve been playing hooky all week while loading up on green smoothies and cold pressed juices to kick these colds.  Today we added this delicious protein smoothie to our menu. Bennett is not a fan of eating meat so I’m always looking for creative ways to get protein into his body…and these smoothies often the solution. I either pack them with loads of greens and fruit or I add a plant-based protein to get some additional calories into my little man. A couple key benefits of this smoothie are the amount of iron you are receiving from the greens and the delicious healthy fats from the coconut oil.  Do you have a child that doesn’t eat meat? What are some creative ways you add protein into his or her diet?

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Green Machine

Serves 2

  • 3 large handfuls of spinach
  • 4 kale leaves
  • 2 cups non-dairy milk
  • 2 tbsp raw coconut oil
  • 2 cups frozen blueberries
  • 1 scoop Genuine Health vegan vanilla protein
  • Blend and enjoy~~*

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Day #2 Cleanse Prep/Refresh

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Monday’s are always a blur school drop off, 2 barre classes and getting our meals on track for the week. I teach right at lunch, which means I go directly from school pick to the gym. Add breast-feeding into the mix, and it’s no wonder why I’m always hungry! If I don’t have time to blend something at home I head to Natures Fare and grab a litre of this juice…Yes, A LITRE! I’m pretty sure there are at least 4 full salads in this drink, but its super refreshing and the perfect thing to sip while teaching or running errands.

Also check out this juicing website! They have some great juicing recipes that are simple and easy to follow.

How’s everyone’s first day of prep going?

Today’s day #2 cleanse prep juice:

Refresh:

  • 5 Handfuls of Spinach
  • 3 Kale Leaves
  • 3 Celery Stalks
  • ½ Cucumber
  • ½ Lemon
  • 2 Fuji Apples

Juice or blend and enjoy~~*

 

Rebalancing The Body/Cleanse Prep

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This past week has been a bit bonkers. Troy was out of town for work, Adelaide had a cold/was teething so she wasn’t sleeping at night, and I have two busy little boys. The perfectly planned meal plans went out the door, and grabbing the quickest thing to eat was my go-to for the week. By midweek my body started feeling depleted, completely worn out from lack of sleep and from not enough nutrition to keep me on top of my game. So I’ve decided I need to take some time this week to get myself back on track.

One of my goals for this new year was to add more smoothies and juice to my life. Breastfeeding and working out is a lot for this body, and I want to make sure I’m setting up my body and mind for success. A couple weeks back I had already made up my mind to do a juice/smoothie cleanse and give my body what I like to call a re-balance. I’m not big on juice cleanses because I feel people abuse them and use them too many times to drop pounds quickly! My goal with cleansing, however, was to give my body a boost and allow my gut to balance by giving it delicious and plentiful amounts of nutrition.

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I decided to invest in some reading material to help me prepare and educate myself better about the benefits of what I would be eating or not eating. I came across the book Crazy Sexy Juice at Nature’s Fare and saw that the author, Kris Carr, includes a three-day cleanse at the back! I love the book because it’s simple, educational, and super-easy to follow. She also lists great recipes to pair up with your juices and smoothies instead of having you just living on liquids. This was really important to me because I’m breastfeeding and working out, so I want to make sure my body is getting what it needs to keep my milk supply up and my energy high while I’m teaching.

One of the things I believe is truly important when you’re preparing for a cleanse is the cleanse prep! This week I’m going to be adding more vegetables, juices, smoothies, and good carbohydrates to my diet as a prep for the 3-day cleanse. Want to do this with me? I’m going to be listing a new recipe every day this week along with my workouts, and I’ll be Snapchatting my cleanse prep experience. Next Saturday, I’ll be posting the 3-day cleanse in detail so you can prep for our Monday start. Have questions? Send me an e-mail at Info@dailyroutinefitness.com or head into Nature’s Fare and grab the book to help you as we cleanse together!

This weekend I’m starting with the greens! Greens are amazing for reducing inflammation in the gut, improving your skin, and balancing your pH levels. This drink is so simple and refreshing, and it’s the perfect combo to help you prep for a week of more goodness.

Enjoy~~*

Follow along on Snapchat Dailyroutinefit or share your recipes with me on Instagram @Dailyroutinefitness.

Have a great weekend, guys!

Rachel

Juice Recipe By: Crazy Sexy Juice

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  • 2 Bartlett or Bosc pears, cored and seeded
  • 1 cucumber
  • 2 leaves Swiss chard
  1. Wash and prep all ingredients.
  2. Juice or blend ingredients.

Granola And Reading Material

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I hope you all had an amazing weekend! I spent mine baking my face off, playing in the snow and catching up on some reading.  This granola recipe is a new favourite additions to my mental recipe box. I’ve been making sheets of this stuff to both satisfy my sweet-tooth cravings as well as gifting some to my fellow mom friends who needed some extra love (and maybe some extra junk in the trunk – I add extra chocolate chips to theirs 😉  It takes 5 minutes to mix up and 20 minutes to bake! So throw your items together and while it is baking, head over to Hemm.ca and check out an interview I recently did with them.

Have an amazing week!

Ingredients

  • 3 Cups gluten free rolled oats
  • 1 cup raw almonds
  • 1 cup chia seeds
  • 2 cups puffed quinoa
  • 1/3 cup raw honey
  • 1/3 cup maple syrup
  • 2/3 cup coconut oil
  • 1 cup of mini chocolate chips (optional)

Directions

Preheat oven to 340 F, combine all your dry ingredients in a medium bowl and set aside. In a small sauce pan, add honey, maple syrup and coconut oil. Heat mixture while continually stirring until coconut oil is melted. Once oil is melted, add to your dry mixture and mix thoroughly. Spread on a lined baking sheet and bake for 20 minutes or until granola is slightly browned.

Enjoy~~*

Thank you Hemm.ca for the feature and for carrying clothes that make this mom look cool when she hasn’t showered for days. So much love for you guys!

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Immune Boosting Cranberry Dessert Smoothie

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Swearing off desserts, alcohol, and basically any other type of food enjoyment is fairly common after the holidays, but what happens when your body rejects and fights you on this decision? In most cases, just hours after you have sworn off the treats! Do I think there is merit to eliminating things for a time or cutting back on too many treats? Absolutely! But I also believe in balance and eating delicious fresh things your body will crave, benefit from, and—most importantly—enjoy!

Since having Adelaide, I feel like my perspective on food and the decisions we make as females has become so important to me. Not that it wasn’t with the boys, but I now am deeply aware that one day Adelaide will realize her mom either has a healthy or unhealthy relationship with food. I want her to grow up seeing a mom who doesn’t turn down dessert, enjoys wine, and does not stress over food, instead maintaining a healthy balance and teaching her children how amazing fresh foods are! I don’t eat a lot of packaged food because I genuinely don’t enjoy it and would much rather have a raw dessert or something homemade instead of cheap, processed food that lacks nutrition. Desserts can be fantastic things to add to your weekly menu, especially if they are packed with nutrition.

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This refreshing smoothie is the perfect after-dinner treat, and it will keep your health goals on track. This time of year I love adding smoothies that not only taste delicious but also benefit our bodies by boosting our systems. Cranberries are a great way to give that immune system an extra boost and help eliminate stress in the body by lowering your blood pressure. Top with some homemade chocolate shavings and enjoy~~*

XOXO

Rachel

Immune Boosting Cranberry Dessert Smoothie

Serves 2

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Ingredients:

All my delicious ingredients were purchased at Nature’s Fare Kelowna

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Optional: For more citrus flavor, add 1 orange. You can also add protein powder and chocolate shavings for toppings.

 

Directions:

 

Place all ingredients in blender and blend on medium speed until mixture is smooth.

Cardio Ropes And Full Body Strength Workout

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This workout will help to sweat out anything that body has still been holding onto from the Holiday’s. If you don’t own ropes, don’t stress! Add your choice of cardio in place of the ropes and continue on with the rest of the movements. Make sure you pick a challenging form of cardio such as burpies or jump squats.

Enjoy~~*

Rachel

Beginner: 30-45 seconds each exercise

Intermediate-Advanced: 45-60 seconds each exercise

Repeat workout 1-3x

Equipment needed: Ropes, free weights

  • Ropes
  • Push up
  • Ropes
  • Tricep push up
  • Weighted burpee
  • Rope circles
  • Spider man plank
  • Groin hoppers
  • Ropes

Food For The Soul And The Waistline

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Has your food coma lifted yet? I’m pretty sure I saw at least 20 people carrying green juice or some form of a cleansing beverage as I went about my day. The spirit of Holiday food is weighing heavy on us (literally) and the idea of meal planning or even eating may be the last thing you want to think about right now. But before you swear off of food for the next month, maybe check out tonight’s recipe. I’m a full supporter of short-term juice cleanses and I will be talking about some of my favourite cleanses this month. I also am I huge fan of delicious food that fuels your body, get you back on top of your game and comforts your soul as beautiful snow flakes drop from the sky.

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Slow Cooker Taco Soup:

Ingredients:

  • 1 green pepper, chopped
  • 1 onion, chopped
  • 2 15 ounce cans of fire roasted tomatoes
  • 1 15 ounce can of black beans, rinsed and drained
  • 1 15 ounce can of kidney beans, rinsed and drained
  • 1 bag of sweet corn
  • 3 cups of low sodium vegetable broth or you can use bone broth left over from the holiday turkey
  • 3 cloves of garlic
  • 1 tsp cumin
  • 1 tsp chilli powder
  • 1/2 tsp of thyme
  • 2 tsp oregano
  • 3/4 tsp salt
  • 3/4 tsp pepper
  • Top with: Jersey land jalapeño raw cheese, tortilla chips,purple onion and avocado

Directions:

Place all ingredients in slow cooker and cook on medium or high heat for 3-4 hours (depending on your slow cookers strength)

All my delicious ingredients were purchased at Nature’s Fare Kelowna

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