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Category: Fitness

Blog Takeover/Hemmfit

Hemm.ca

As spring approaches, my clients often want to amp up their training, push for new goals, or lose that last ten pounds before warmer temperatures arrive and our winter sweats need to be retired.

In our rush to see the results we want, it’s very easy to forget about the rest our bodies need. We tend to skip over this chapter in our workout binders and focus more on how to achieve our goals as quickly as possible. The reality, however, is that rest is one of the most important factors in a successful fitness journey.

If you’re not achieving the results you have been working so hard for, your body is at a plateau, or you’re feeling completely exhausted, rest may just be the missing link in your training journey. I understand that getting rest may be not only be a physical battle for you, but also a mental one, so today we are going to review some of the benefits of giving the body a break to try to encourage you to kick your feet up and allow the body to fully rest as you get one step closer to your goals.

Read More Here!

Photography By: Stephanie Shulz

Small Muscle Training For Big Results

Lagree

 

As we head into a new year, it’s easy to get stuck in the old ideas of pushing, pushing, and destroying our bodies in workouts to get the results we crave. Many of us look at the new year as the time to shed our winter coats, and we are tempted to push our bodies to their breaking points to achieve the quickest results. We are a generation that wants the quickest results, the magic pill, and we demand instant gratification instead of waiting for the lasting results that only come with slowing down. I would be lying if I said I have not been guilty of this type of behaviour in the past. At times, even now, I struggle with feeling as though sweating more and pushing myself to the point of feeling like I’m going to puke will achieve quicker results.

But I’m so very thankful for the strong mentors I have had in the fitness industry who urged me to explore the idea that maybe faster, harder, and more hours at the gym is not always the best idea.

“A little slower this time…”

and

“Don’t rush it…”

…are some of the common phrases you will hear when you face the adventure of your first Lagree class. Read more here.

 

Interested in trying a Lagree class in the Vancouver area? Send me a message or check the class schedule at

www.Lagreewest.com.

A Dream Come True – Tofino Surf Camp

surfing

Four years ago I wrote down “be a part of a fitness retreat” as one of my 5 year goals. I had been a personal trainer for 5 years and during my time had fallen in love with helping people change their lives through movement and creating positive habits. Although this was very fulfilling work, I would often get a sense that what my clients also needed was just some time away, to reset, refresh, and simply to have fun. I loved the idea of a fitness retreat, where I could have an entire week to pour into the lives of a small group of people and intentionally build relationships with them, while challenging them to press into emotional and physical barriers that stood in the way from living a truly full life. In the process of dreaming of retreats, I also fell in love with surfing and the freedom and joy it brought to my life. When I’m out on the water all the stress of life just seems to float away with every wave that gently glides in. Over the last 10 years of marriage, Troy and I have always vacationed at or close to a place to surf, and rarely have gone a day without being in the ocean.

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With all that being said, I’m beyond excited to announce that on June 11, 2017 I will be teaming up with the “Tofino Surf Camp” team to bring you a 6 day retreat combined with surfing, yoga and fitness. Whether you’re a first time surfer or an expert who just needs a place to escape, this is the perfect retreat for you! Every day you will be waking up to a fresh, delicious breakfast before heading out for a morning of fitness and surfing at Cox Bay and Chestermans Beach with amazing coaches. After a refreshing morning of activity you will have freedom to relax or explore the island of Tofino.. I would love for you to join me for these 6 days of adventure, relaxation and fun!

I have listed all the details of the retreat below. Please feel free to email any questions you have my way.

Cheers to sun and surf!

Rachel

Ebb & Flow Tofino - Outside Front [o] Karley Bracey

Cost per person: $2999 + GST double room, $4299 + GST private room
Guests Arrive: Sunday, June 11 @ 4:00pm
Guests Depart: Saturday, June 17 @ 11:00am
Retreat Includes:
  • 6 nights’ in our private surf house
  • healthy pre-surf breakfasts (smoothies, coffee/tea, fruit, breakfast baking)
  • morning surf coaching, Monday – Friday
  • surf gear for lessons & free surfing
  • video analysis sessions
  • surf photo package
  • morning surf-specific yoga classes w/ Nicole Lohse
  • Personal training session with Rachel Doell/Dailyroutinefitness
  • beach cruiser bike w/ surf rack
  • massage session
  • immersive rainforest tours
  • transportation to activities
  • transfers to/from Tofino Airport
  • surf gift pack
Surf House Features:
  • central location in town close to restaurants
  • hot tub, hammocks & outdoor fire
  • video room & hangout areas
  • views of Tofino Inlet & Strathcona Mountains
  • gourmet kitchen & harvest table

Ebb & Flow Tofino - Double Room [o] Karley Bracey Ebb & Flow Tofino - Kitchen [o] Karley Bracey Ebb & Flow Tofino - Living Room [o] Karley Bracey Ebb & Flow Tofino - Living Room Kitchen [o] Karley Bracey Ebb & Flow Tofino - Video Room [o] Karley Bracey

My Escape

Ford Escape
 Sponsored by Ford

Our little family’s life has changed so much with our transition to the coast—everything from our daily roles as parents to the vehicles we drive.

I went from being a mom who balanced part-time training, blogging and motherhood to now working to support our family and adding lots of commuting into my week.

I fell in love with the Ford Escape because it made my life safer and simpler. The SYNC features allowed me to easily navigate the city, make calls hands free, and answer Troy’s parenting questions as he entered the world of stay-at-home dad.

When I envisioned parking and navigating a five-seat SUV in the city of Vancouver, I honestly got nervous. I had enough challenges already in my day! The Ford Escape, however, offers an Enhanced Active Park Assist that changed everything for me! When you go from holding your breath while squeezing into parking spots to having your vehicle make parallel parking a breeze, you literally breathe a sigh of relief.

The heated seats, sun roof, extra trunk space, and comfortable interior makes the Ford Escape the perfect vehicle for any family looking to transition from work to family life.

Thanks, Ford, for making our days simpler and safer, and for making our vehicle fun to drive!

Core Strength And Stability

Abs

Needing a quick little pick me up for this rainy Tuesday? This core workout will have those abs burning and is the perfect way to wake the body up or add to the finishing sweat of your workout!

Click on this link for the full workout video.

Get your friends to join you in your workouts by sharing this link on your Facebook and social media!

Tag me in your workouts @ #Dailyroutinefitness !

I add new workouts and blog posts every week.

Enjoy~~*

A Fresh Look For Dailyroutinefitness

about_rachel

Just over two years ago I launched Dailyroutinefitness.com. With the support and love of our readers and clients, I have grown not only as a businesswoman but also as a mother, wife, and writer. Your stories and feedback have inspired me to immerse myself in things that really drive my passions and hold on tightly to the integrity of the “why” behind my work.

I initially launched DRF as a fitness company to showcase workouts and food choices that were part of my life. I quickly realized, however, that I was holding back from sharing with my readers a big part of my passion—lifestyle. I wanted to share more of this with you, my readers, because I felt like it would give you a more realistic view of what life really looks like for us and it would show you that we experience successes and failures as parents, friends, and business owners, just like you. The heart of my business as a personal trainer and coach is encouraging woman to press into discomfort and really dig into what’s holding them back from reaching their fullest potential, as well as offering them support to set and achieve their goals. My hope as a lifestyle blogger is that woman and mothers find in my posts encouragement, inspiration, and an authentic touch that will help them feel more fulfilled. The time has now come, however, for me to make some more changes and really use my gifts and passions to connect with you, my readers, in a greater capacity.

lifestyle

 

As the website has grown, we have had the amazing opportunity to share and partner with companies that we really believe in and feel would add to your lifestyles. Because of the amazing support of our members and sponsors over the past two years, we have decided to change DRF from a membership site to open access.

What does this mean?

Until today, my workout videos, blog tips, workout plans and sample meal plans have only been available to our paying members.

But as of today, all private content at dailyroutinefitness.com will be available to the public for FREE! I’m so excited about this because it will open up more opportunities to share helpful content with you on a weekly basis.

I will also be adding our videos to YouTube as well in order to give you easy access and sharing options.

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Can you share workouts with friends?

Yes! And I would love for you to be part of helping the community of DRF to grow. The more we grow as a company, the greater resources and variety we can bring to our site and make available to you our readers.

How to share?

Simple click on the URL code at the top of your screen and copy and paste the links from my page that you would like to share. Everything from workouts to recipes to blog posts.

I would also love for you to share your own workouts, thoughts, and inspiration on social media and tag #Dailyroutinefitness. I love hearing your stories and connecting with you!

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I want to say a special thank you again to all the people who believed in, supported, and offered mentorship to me as I stepped into the unknown world of building a website, taking on Instagram, and becoming a blogger.

Thank you to Megan White for the hard work and flexibility she has put into helping me rebrand and rework DRF. You have been such a pleasure to work with, Meg!

Thank you, too, to Abbie Rose, our amazing photographer, for capturing the most beautiful moments of our family’s life through her lens. Abbie, your images inspire so much of my work as a writer. The authenticity of the moments and emotion that you capture is such a gift. Thank you for being a part of the DRF team.

To our members:

Thank you from the bottom of my heart for allowing me to invade your life through my personal posts and become a part of your daily sweat sessions one workout video at a time. Your support and dedicated feedback during my growing pains have made me who I am today.

I’m excited to continue to grow with you…

Rachel

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Living Room Workout Session

Baby Yoga

 

Sometimes the best thing we can do for our workout routine is take away all the fuss and get back to the basics.

This body weight workout will keep your heart rate rising and add that perfect element of strength to sustain you through the demands of your day.

Workout:

Perform each movement for 60-90 seconds.

Repeat circuit 3-4x with little to no rest

  • Squat
  • Tricep Dips
  • Scissors
  • Jump Squat
  • Plank
  • Push Up
  • Jump Squat
  • Toe Touches

Photography By: Abbie Rose

My outfit:

Styled by: RYU Apparel & People Foot Wear

Bennett & Adelaide:

Styled by:

Birch Hill Studio

 

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Squat

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Tricep Dips

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Scissors

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Jump Squat

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Plank

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Push Up

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Toe Touches

Warning Signs

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Today’s post has taken me a while to write because it is very personal and concerns a journey I am on. My hope is that my sharing moments of vulnerability like this will encourage someone who comes across my story, let her know that she’s not alone, and give her the courage to try something new. I will be sharing as much as possible throughout every stage of this journey.

Please note that I am under the care of a food specialist, naturopath, and doctor as I walk this journey through.

When I look back over this past year, I remember so many moments when I knew there was something off with my body, but I couldn’t put my finger on it actually was. I battled many different symptoms, but life and hormones can be confusing after having a baby, so it was difficult for doctors or naturopaths to really nail down what was going on with my body. “Ride it out” was a common thread in the advice I received.

 

Five months ago, I was tested for ovarian cancer due to hot flashes, weight loss, increased heart rate, and stomach pain. Everything came back clear, and the doctors said the problem was probably my thyroid.

I tried a plant-based regimen to help with the stomach problems, and it did work! But I didn’t know how to make it work for my body with the physical demand of training, so I ended up going back to eating small amounts of meat and trying to incorporate more juice and vegetables into our life. And the stomach pain came back.

Seven weeks ago, I randomly passed a large amount of blood through my rectum after using the washroom. I was emotional after seeing the amount and immediately called Troy and work to say I needed to go to the doctor. My doctor was out of the office that day, but the wonderful nurses could sense the emotion in my voice and squeezed me in that day with another that doctor, who happened to be one of the moms from my oldest son’s school. After an examination, she said it was probably nothing but would send me in for a scope just to make sure.

The prep for the scope was not something I ever wanted to go through again, so I was praying that everything would come back all clear! I feel so blessed to have been seen by some of the nicest doctors, who were kind and patient when I felt so emotional. The doctor who did my scope, who was so amazing on every level, ended my appointment by being very honest and letting me know that they had found a larger-sized polyp that she was concerned about. She said that in her experience a polyp of this size indicated cancer and that she was rushing the results so they could take action quickly. She also told me to go back and thank the doctor who had taken more precautions and sent me in for this test. “We rarely see woman your age or in your physical category,” she told me, “because people dismiss the symptoms.” I’m young, I’m a fitness instructor, and I eat very well. Why would anyone worry about my health?! Including me.

The test was done on Tuesday, and by Friday we had results saying there were no signs of cancer but that I needed to go in for a colonoscopy to really check things out. Well, we cried, celebrated, and thanked Jesus for the most amazing results! I don’t ever want to forget the relief I experienced that day, not only because it had felt like we were walking through a bad dream as we’d waited and walked through the previous two weeks, but because I had seen Jesus show up in so many ways as we’d waited, prayed for peace, wisdom and the joy to get through each day, and spent that time with three demanding children who know when Mommy is off.

After the celebrations, we prepared our hearts and my body for a colonoscopy. I will not lie: this was also among most non-fun things I have ever done. I don’t enjoy any type of cleansing, so having my body totally stripped of everything for weeks as they did these tests started to wear on me. But we got through it.

They removed the larger polyp, which ended up having been two that had grown together, and now we would have to wait for the results. I felt like we were in the clear, given that previous report had indicated no signs of cancer, but I decided to start doing my own research on why the body was growing polyps.

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This past year, I had taken a course with Dana Skoglund called Align and Thrive because I knew there was something going on with my body. I felt like this was the perfect way to dig into some of my symptoms and figure out what I could do on a daily basis to change my habits and lifestyle in an achievable and maintainable way. Doing things like tongue scraping, dry brushing, warm oil massages, and eating foods that really fueled and supported proper gut function became daily activities for me. I’ll be discussing each one of these habits into detail throughout this process, but one of the major takeaways for me was learning to really listen to my body—to not sweep things under the rug and to pay attention to things as little as tongue scraping, which can tell you about where your body is at. I ended that course right before this journey began, and I’m so thankful I took it because I finished it feeling that I was ready to really dig in and get serious about supporting my body and not just putting Band-aids on things.

I contacted Jacqui Perry from FoodWorks and immediately started my journey on heeling my gut and changing my life before I even know what the results were from my colonoscopy. We had known for a long time that there was a problem with my gut due to my hypothyroid condition, which was diagnosed nine years ago. If you know anything about the health of the thyroid, then you also know that it is directly connected to the gut. But the information surrounding healing the gut can be controversial and confusing. Jacqui had been recommended to me many times over the years by naturopaths, people in the health field, and friends who had taken her courses. She is pretty much the master of fermented foods and plant-based diets, and she really digs into every avenue of why your body is struggling to work at its fullest potential. During the two weeks of waiting for my results, I began a journey of going totally plant-based, incorporating lots of fermented foods and anti-inflammatory drinks into my diet to help my body heal. Regardless of the test results, I was going to change my life and dive into fully healing my body.

One week ago, we received the test results and learned that my polyp was precancerous. I will have to go through routine colonoscopies every couple of years to make sure that I don’t end up with full-blown colon cancer. My doctor was very serious and was not really interested in the lifestyle changes I was choosing to make. I’m not mentioning this to make her sound like a bad doctor—I do actually love my doctor! But she really felt that my personal work would not do much for my body in this situation and that I would end up having cancer if I ignored her advice.

Although I respect my doctor, I do disagree. Study after study, not just in “natural medicine” but also in cutting-edge cancer clinics, prove that food plays a major part in our healing process. Why would we wait to take action, not change our habits, and hope for the best? Our bodies were created to heal, but how can a body heal without the fuel and support to do so? Do I believe in miracles? Yes, but I also believe in wisdom and making smart decisions when you’re given warning signs. This is my warning sign—and to be honest there were tons, also, before those results came in!

So as I begin this journey, I invite you to walk with me. I know some of my readers may chose the unfollow button based on my decision to go plant-based, choose alternative medicine, or believe in a God who I know is walking this journey with me through the good and the bad days. And I want you to know that is okay. We are not meant to be a part of everyone’s journey or see things the way others see them.

If you do chose to follow along, know that I will be as honest and personal as I feel comfortable doing. This is all new for me, so I will make mistakes. I’m sure I will accidently eat something I shouldn’t, and I’m okay with that. It’s part of the journey, and that’s just what it is—a “journey.” It won’ t be perfect today or tomorrow, but I’m eager and willing to learn along the way.

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This has honestly been one of the craziest and scariest things I have ever gone through. I have three beautiful children, and even the thought of not seeing them grow into the amazing humans they will be is enough to take a mother’s breath away. I’m their protector, cheerleader, and the one who holds them when they are hurting. We cannot do life apart! I’m so thankful for an amazing husband who has walked these days out with me and allowed me to feel scared, cry, and be vulnerable in every way. I would love to tell you I have gone through every part of this journey so far with faith that everything will be okay, but the reality is that I’m human and I’m also a mother is fiercely loves her tribe. If that is not motivation enough to change your habits, I don’t know what is!

I’m also beyond thankful for the friends and family who have walked out these days of uncertainty with us. You are loved beyond words, and you can’t place a price on friendships like yours. We will forever hold you close.

I saw this quote recently and felt it was perfect for this post.

 “Sometimes what appears like an obstacle in your path is really a gift meant to move you in a better direction.”

Author unknown

Thank you for your support~~*

xoxo

Rachel

 

Photography By: Abbie Roseedit-0116

 

Mom Body

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I’m extremely grateful that the high-waisted yoga pant thing became a trend after baby number three! I remember looking at my belly months after Adelaide and thinking, “Will things ever look normal again?” There were a few factors standing in the way of this:

Stretched skin

Belly button hernia

Ab separation

 

Photography by: Abbie Rose

Mom and Baby yoga pants by: Hot Dame & Gypsy Skulls 

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To be honest, I definitely did not feel as inspired to move my butt post baby three as I had before. I was suddenly so busy chasing these three little ones that the idea of setting aside time seemed overwhelming on most days. (That sentence in itself is a huge other blog post…) But for today I’m going to keep things light and simple and talk about a few things that really inspired me to move the body, get my abs back, and feel comfortable in my own skin again.

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  • Play

This is a word that, once again, requires a blog post, but we will just lightly touch on it today. I think that for some of us this word is so huge, and we don’t even know what to do with it. Maybe you grew up in a home where play was not celebrated, or maybe as an adult you have set up so much structure in your life that you have forgotten the love and inspiration behind this word.

Regardless of your reason or history, play may be one of the most important investments you make in your life. Play is the source of our creativity, our personal outlet where we find joy and allow ourselves to truly let go. Letting go of all the standards, expectations, and rules around movement is one of the best ways to get your body moving post baby. Often, if an activity isn’t associated with going to a gym or studio or doesn’t have the word “workout” attached to it, we write it off as being ineffective in our journey back to the post-baby jeans. In reality, however, when we allow ourselves to feel and experience the joy and pleasure of play, we are happier and more effective moms/wives and individuals. When we operate in this emotional space instead of in the space of rules, we make decisions that fuel our body in a healthier or more productive way. We start to view what we put into our bodies as fuel instead of using food as a coping mechanism, we chose healthier environments and relationships, and we learn to be careful about the language we use about ourselves. Play is currently a journey I’m on (future blog post) but the one thing I have realized so far in this journey is that as I have learned to laugh I have also learned to love the skin I’m in. This body can do some pretty cool things—I now have a much deeper respect for it and take far deeper joy in it. In short, I like myself more.

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  • Invest in new mom clothes.

I love fashion. I love the freedom it gives us to express ourselves and make the body an individual canvas, so for me finding time and space for shopping post baby is very important. I have become very choosy over the years about where and in who I invest my money in terms of fashion, so this has slowed my spending down a lot! But dressing my post-baby body in clothes that fit, flatter my new frame, and allow for effortless mom movement changes everything about my day. For me, self-love is about celebrating everything I have become along this journey of motherhood. When we celebrate the new skin we are in and shift our focus from what we are not to a stance of gratitude, it changes everything about our journey. Do I need clothes or material things to feel good about myself? No I don’t, but I also know that if I take a small portion of funds to invest in celebrating what my body has become instead of what it’s not, I will feel more confident in facing my workouts, mom dates, play dates, and meetings because I feel good about the investment I have made in myself.

I love that fitness wear is one of the most popular looks in fashion right now. Throwing on a good-fitting t-shirt with some yoga pants and a great pair of New Balance is my jam! Looking stylish while mommying it hard truly brightens up my day and helps this mom feel like she hasn’t completely lost it. I also feel better hitting the gym knowing I don’t look like I got hit by a train. (Okay, maybe I still look like that more moments then not!) But whatever!

Here’s the bottom line: When we feel good and celebrate what we are, we’re more open to saying yes to getting back to our gym workouts, time with friends, and moments that help us cope with mom life. Is a good outfit really that powerful? For me it is, and I want to celebrate every stage of the skin I’m in instead of waiting until I’m the perfect size, have the perfect belly, or have the perfect butt to I enjoy this canvas.

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  • Suck it up.

I’m going to give it to you tough here. Life is not easy, things are not always fun, and sometimes getting to where you are going requires some sweat. Now that we’ve gotten that out of the way, let’s talk about your workout habits. I’ve heard tons of people say, “If it isn’t fun, don’t do it!” Although I believe in having fun and that your workouts ideally should be fun, the reality is that sometimes they are just regular workouts and you need to be okay with that and stop whining. Working through your weakness requires you to step outside of your comfort zone—working through moments that lack of excitement and embracing some sweat. I promise that you can handle 10 minutes of discomfort, and that’s all I’m asking of you, but for those 10 minutes you must choose what is going to challenge you the most. What’s going to leave your breathless, sweaty, and feeling great once it’s done? Because this isn’t just about burning calories! This is about proving to yourself that you can do it, that you are strong enough, and that no matter how hard things get, you can work through discomfort. As North Americans, we tend to run away from any type of discomfort, when in many cases it should be what we are running to. We are not meant to be soft, uninspired woman who quit easily. We are moms/wives and friends who daily face crazy struggles, so your workout is just training ground for what you emotionally and physically face on a daily basis. When things get tough, your brain and body are going to remind you that you don’t quit and you’re not easily distracted from achieving your goals. Girlfriend, pick up the sweat towel, fill your water bottle, and sweat! You are working towards way more than that perfect body!

Plus, the good news is that as you sweat, groan, and face those workout demons, you are also one step closer to your physical goal (whatever that may be).

What’s my workout goal, and why do I keep moving through the discomfort?

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I want my children to see that I worked hard and didn’t give up when it got tough.

I want to be the mom who can support my kids when they need a workout partner when they are training for their own goals.

I want to finally take backpacking trips around the world when we are empty nesters and know my body is up for it.

I want my body to feel good when I stand naked in front of the mirror, not because it’s perfect but because I take the time to take care of what I have been given.