Home » Daily Routine Blog » Fitness

Category: Fitness

Post Baby Fitness With Bethany Menzel

 

View More: http://photos.pass.us/tuff

When Bethany and I decided to put together a few post-baby workouts, we wanted to focus in on areas where Bethany’s body was needing to be strengthened, as well as more generic workouts that all moms would love (and hate). If you follow Bethany, you would know that she has the most delicious, chubby baby named Skipper. Along with being chubby and delicious, he is also quite a load for Bethany to carry around. The constant stress of holding a baby for any new mom can cause poor posture, back pain and exhaustion. By adding just a few simple exercises to your weekly routine, you can help avoid these issues and build strength at the same time. It is possible to be a mother, fit in your workouts and not feel like you’re spending your life at the gym.

I love bands and body weight workouts because they are easy to throw together while
Baby naps or plays on the floor.

View More: http://photos.pass.us/tuff

Bethany wanted to work on her back, core and butt strength, so we put together a circuit that is easy to follow and targets the full body.

Equipment:
Bands
A small child

Each movement should be performed for a four count movement and for 45-60 seconds based on your fitness level.

The strongest person is the slowest person 😉

Repeat circuit 3-4x

View More: http://photos.pass.us/tuff
Leg lifts (with band)
This movement targets the butt primarily while using the arms and core as a stabilizer.

Tips:
Keep you hands directly under your shoulders.
Belly into spine
And as you lift your leg think about evening your weight out as you lift your leg.

View More: http://photos.pass.us/tuff

Side leg press.
Targets the butt, core and upper body.

View More: http://photos.pass.us/tuff

This will be the same position as your leg lifts but instead of lifting your leg up you will press it laterally to the side .

Keep a small bend in your elbows and really engage your core.

View More: http://photos.pass.us/tuff

Hamstring lifts.

Primary focus is the hamstrings (muscles along the back side of your legs. Super important for reducing back pain.)

View More: http://photos.pass.us/tuff

Press your heel into a wall with your heel slightly above your knee joint . Engage your core, squeeze your bum and lift your hips to the sky.
On your final 20 seconds, hold as high as you can and pulse .

View More: http://photos.pass.us/tuff

Baby back rows:

Primary focus is mid back, AKA baby carrying muscles .

Hold your baby or a set of weights. With your elbows close your ribs, shoulders down the back and a small bend in your knees, start to lower the baby and slowly bring the baby towards your chest.

View More: http://photos.pass.us/tuff

Tips:

Have a small curve in your back to protect the low spine.

View More: http://photos.pass.us/tuff

Bird Dog:

Primary focus is your abs.

Start on your hands and knees. Slowly start to raise your left leg straight out behind you as you lift the opposite arm to the wall in front of you . Your arm and leg should come to form a straight line . Squeeze your belly and slowly start to bring your arm and leg into the chest while rounding your belly.

View More: http://photos.pass.us/tuff

Tips:
Super slow and controlled. This is an amazing exercise for the post-baby belly while not putting too much strain on your core.

View More: http://photos.pass.us/tuff

Superman:

Primary focus is your back.

Start by laying on your belly. Slowly start to raise your upper body and legs off the floor while stretching your arms out into a superman position. Keep your legs lifted and slowly start to bring your arms back towards your body. Repeat movement

View More: http://photos.pass.us/tuff

Feel free to add cardio bursts or an extra set if you have some additional time on your hands. Or split the workout up between morning and night to make room for chasing and feeding babies.

Message me with any questions or comments.

Both our outfits in this post are from HEMM. HEMM, is a local Canadian company that carries everything you need for yoga,fitness and street style. Some of my favourite brands they carry include Olympia, Strut, Tofino Towels,Body Language and Lilybod! Head over to Hemm.ca and check them out!

Photography by the amazing Kristy at: Blush Wedding Photography

Thank you Turf for allowing us to use your beautiful facility and treating us to the most delicious treats. As I write this my hands are still shaking from Tom’s boxing class! Thank you for providing a space that inspires our community, fuels our bodies and kicks our butts!

Upper Body Bootcamp With Fraichenutrition

Fraichnutrition

I teamed up again with Tori, from Fraichenutrition again this week and this time we are talking upper body workouts  for moms! Please make sure to send any questions or comments you may have regarding your routine or post baby fitness.

Enjoy~~*

I feel like the upper body is one of the parts, as ladies, that we kind of skip over. We focus so much attention on firm butts and tight abs that we skimp on this very important area. Not only do strong, lean sculpted shoulders look great in tank tops and summer dresses as warmer weather approaches, but strong arms are also essential to our everyday activities.

By adding just 10 minutes of strength training for the upper body 1 or 2 times a week, we can prevent conditions like sore backs, tight necks, and restless sleeps (and who doesn’t need more sleep?).

When your body is constantly tight and sore, our sleep patterns suffer.  When we are not well-rested, our bodies’ hormones, mood, and energy dip very low, causing problems like weight gain, fatigue, and emotional mood swings.

I love these movements because they make sense and are so important for my everyday activities as a mom. Whether you’re lifting children into car seats, carrying groceries, or working a physical job, these movements will help to increase your strength, avoid injury, and create beautiful lean arms for your spring wardrobe.

Here’s how to do it:

For full workout and blog post head to Fraichenutrition .

 

Setting Your Weekend/Goals Up For Success

_DM33482

I often get asked questions about how to stay on track and focused on your goals. We all do great (or at least okay) Monday through Thursday. But then the weekend hits! People start Instagramming donuts, pizza, and cocktails, and all your restraint goes out the window.

Well, hopefully this post will help you rethink the idea of what a fun,healthy, and enjoyable weekend can look like.

 

Here are my current top 5 favourite ideas for staying on track and still enjoying your weekend!

 

1) Pick up Oh She Glows Every Day, a cookbook by Angela Liddon.

This book is packed with delicious recipes, amazing healthy dessert options, and tips to keep you on track. (Plus, you’ll impress everyone who used to joke about you bringing carrot sticks again as your appetizer!)

oh she glows

2) Take some free drop-in classes!

This is a fun way of trying something new and keeping yourself active over the weekend. RYU, Lululemon, and studios often offer free options on the weekends. This is a great date option or an amazing idea for just getting out and pushing yourself to try something new.

_DM33553

3) Try a tasting party.

Juicing is very popular right now, which means there are juice companies on practically every corner. Juices are the perfect way of adding a healthier element to your traditional cocktail or getting your friends on board and kicking your habits with a three-day cleanse.

habit bottles-127 (3)

4) Make smart investments.

The amount of money we spend on food, drinks, and entertainment can shock us Monday morning once we’ve added up everything we did that weekend. Making a plan for your cash and sticking to a healthier lifestyle is good for both your bank account and your body. Instead of throwing your cash into food and entertainment this weekend, make an appointment to treat your body well with a facial, massage, or spray tan. Then make dinner at home and allow your body to de-stress.

edit-0081

5) Turn off social media.

This may sound like an odd addition to this list, given that social media is integral to my business! But having an online business has also taught me that if it’s used in an unhealthy way, social media can lead to stress, pressure, and distractions. While I do love social media, I believe that anything that can get in the way of peace, personal growth, workouts, or time with people who make us feel alive (and the list could go on and on) needs to have boundaries around it.

Take some time this weekend to journal your goals, engage in some healthy self-talk, and shut out the distractions of social media.

_DM32886

Have a healthy and happy weekend~~*

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.

PLP_Tofino_Travel-34

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.

edit-0293

 

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!

edit-0100

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

slider_01

 

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

 

edit-0343

Squat

edit-0285

edit-0284

Tricep Dips

edit-0277

Scissors

edit-0263

edit-0260

Jump Squat

edit-0297

Plank

edit-0293

Push Up

edit-0275

Toe Touches