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Month: March 2016

Is Your Bodyweight Workout Enough?

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Body weight workouts will not only kick your butt if done correctly, they also help balance out your workout routine by giving your body a break from the pressures of weight lifting. I recommend adding 1-2 body weight workouts into your weekly schedule. For example if you are doing boot camps on Monday, Wednesday and Friday, make Tuesday and Thursday your body weight cardio days. Don’t think you’ll sweat enough on those body weight days? Give this workout a shot and plan to have your perspective change!

Here is the complete workout written out. Set your timer for 45 seconds for each exercise. Complete 3 total rounds.

Burpees

Leg surrenders (switch sides half way)

Plank jacks

Body weight push up

Mountain climbers

Roll-ups

My Mom Abs Routine

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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)

I LOVE THIS GIRL

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9 years ago today I married this girl, and I love her more than anything in the world. Here are 9 reasons why…

  1. She is just so smokin’ hot! I definitely got the better end of the deal 🙂
  2. She is an unreal mom. Our 3 kids adore her and she selflessly puts them first all day long.
  3. She is constantly looking for opportunities to help others. From making dinners for someone who just had a baby (when she was 9 months pregnant herself) to dropping off coffee to someone who really needs one. This I admire so much.
  4. She has amazing work ethic. She has to squeeze her online/gym work in around the kids currently, which means late night blog posts and early morning emailing.
  5. Her smile can light up a room. So can her dance moves. If you’ve ever seen her teach a Zumba class, you’ll understand what I mean. I LOVE that she is always willing to close down the dance floor with me at weddings and events.
  6. She is adventurous. There isn’t much that Rachel Doell won’t try. From surfing to trail running to golf, she is always up for whatever I throw at her.
  7. She loves God and isn’t afraid to say what brings purpose and fulfillment to her life.
  8. She has fashion sense. I on the other hand, do not. Thankfully I have a wife that buys me cool things to wear and so far has stopped me from wearing runners and jeans.
  9. She loves me. No matter what, I know she loves me. We have been through amazing experiences together, and we have been through hell, and she has never stopped loving me.

9 years ago today I married this girl, and I love her more than anything in the world…and that’s why.

– Troy

Burning Off The Crazy

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What motivates you?

I have been asked this question hundreds of times! When you’re a mom who is choosing to pull her butt out of bed at the crack of dawn to go throw around weights, everyone wants to know your motivation secrets.

I’ve answered this question many times in many different ways, depending on the season or my mood, but my response always comes back to the same point…I want people to feel loved.

And in this season, I want my children to feel  loved. By my actions, my words and my patience for them.’

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I move to burn off the crazy!

Confession:

I’m not a naturally sweet person. I’m not soft spoken. I’m not afraid of confrintation. I speak my mind and I carry a lot of conviction in the things I say, so emotion (tears or screaming) often accompanies my words. I’ve been blessed with an amazingly patient husband who has taught me that a soft answer is the best approach and that love can change the hardest of hearts. I’ve also been blessed with friends who let me know in the most lovely way when I’ve lost it, am being crazy, and need to calm the _______ down. (Insert what you like in the blank.)

I have learned many things about managing my crazy. One of them is that movement is not optional for me…it’s 100% necessary. Now before you start to feel bad for me, DON’T! I know my personality can be a huge gift if harnessed, and harnessing it is what I’m constantly trying to do. Though I haven’t mastered it yet, I’m working on it. All. The. Time.

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Sweat and movement are essential for our life and our health. When we move, we clear our minds, remove toxins, and lift our spirits. For me, this is where I find God. If there is one thing I have learned about my creator, it’s that he knows me, he knows how to reach me, and he’s not afraid of who he’s made me. I’m a masterpiece created in his image, so he’s not afraid to speak to my heart on the staircase or when I’m tossing battle ropes around. Fitness brings me to an emotional and raw place because for that short period of time, the children disappear, Troy is not my priority, and I leave life behind. In yoga they always encourage students to come to their mats, empty their minds, and focus. This is when the practice can really take root and you see, feel, or experience things that you may have missed had you carried your day with you.

I wanted to write this post to just encourage you today. If you feel like the mom who is dropping the ball, is short with your words, or is a total mess, leave it behind! If your husband can’t give you the support you need for your journey, build a tribe of women. Hold each other’s babies while you move, or mark those naps/bedtimes as your sacred time for 10 minutes of movement. You can, you will, and you must, Mom! You are in a crazy battle against hormones, emotions, and little people stripping you raw to the bone!

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Burn off your crazy before it consumes you!

You may cry, you may throw up, and you may swear, but it will be worth it. I promise!

You are worth it, your health does matter, and you’re not the only crazy one. J

We are made to move:

Everything from the shape of our bones to the makeup of our tendons and ligaments screams, “Move me!!!!” Find your mat, your solitude, and your space, and push for the physical and mental pressure to lift.

Need some workout ideas?

Follow my March challenge on Instagram, or put this workout on repeat.

Photography By: Rebecca Siewert 

Enjoy~~*

Rachel

Gut-Healing Juice Potion

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You could say I’m a creature of habit. I find something I like and I stick with it. I could eat the same breakfast, lunch and dinner for weeks, months, or more and be fine with it. But recently I decided to possibly take on the challenge of removing meat from my diet for a year. I say (possibly) because I don’t want to enter into a committed relationship with this decision until I have sought council from my Naturopath. Anyways, with that being said, I have already started eliminating meat in my diet because I honestly don’t really enjoy it. I’ve started to replace meat with the plant-based foods my body is craving. This has also opened my world to many new flavours, I’ve been getting more creative in the kitchen and overall consuming WAY more veggies. I’ve started changing my morning routine from green juice, protein and fats to detoxing juice, green smoothie and fats.  Although my routine may change when I finely make a decision on this whole process, I’m loving it right now. The detoxing juice is packed with nutrition and vegetables that help to set your digestive system on a positive path for the day while allowing your body to detox. Every week I’m trying to add some weird item from the shelves or produce section at Natures Fare that I’ve never used before. Aloe Vera leaves are my newest addition.  Aloe Vera juice decreases bloating by healing the gut of inflammation, ulcers, irritable bowel syndrome and inflammatory disorders. It also has been known to improve skin, increase your immune system and improve blood circulation in the body.  Healing my gut has been a huge focus of this journey because many believe this is where thyroid disorders stem from. If you can heal the gut, you can heal the body…..I guess only time will tell!

This week’s juice blend is all about calming your gut. I combined the Aloe Vera juice with items that are also amazing for helping the body fight bloating and detox. This juice definitely has a strong flavour but it will grow on you.  Try it out this week and let me know what you think! Looking forward to your feedback.

Enjoy~~*

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Will serve 2

Ingredients:

I purchase all my juice ingredients from Natures Fare market.

1 cucumberFullSizeRender-12

2 stalks of celery

1 tbsp ground ginger

1 lemon

1 bunch parsley

1 tbsp aloe vera juice

1/2 cup water

Juice all ingredients and enjoy

 

 

Power Cookies And March Challenge

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March is upon us and spring is looming on the horizon.  For many of us March feels like the perfect time to shed our winter blues and get our lives together! What’s your goal this month? To be stronger, increase your energy or be more present in your day to day activities? Getting your body moving will help bolster your energy levels allowing you to hit these goals. This month I’m going to be posting a short workout a day on Instagram to help you find the motivation to breathe, get focused and break out of your winter hibernation. But I’m not going to do this without the proper fuel! These power cookies are our current go to for snacks! They are delicious and packed with tons of energy for your workouts, pre-schoolers and late night breast feeds. Enjoy~~*

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Ingredients:

  • 2 cups gluten free quick oats
  • 3 mashed over ripe bananas
  • 1/2 cup chia seeds
  • 1/4 cup ground flax seed
  • 1/2 cup hemp seeds
  • 1 egg
  • 1/4 cup coconut oil
  • 1 tbsp baking powder
  • 1/4 cup maple syrup
  • 1/2 cup dark chocolate chips
  • 1/2 cup shredded coconut
  • Directions:

Mix all ingredient together and bake at 350 degrees for 10-12 minutes. Cool and enjoy~~*