Home » Daily Routine Blog » Fitness

Category: Fitness

Staying Active And Raising Children

One of the most common questions I get asked is how to stay active while raising young children. For many moms and dads, childcare, gym memberships, even 5 minutes alone can feel unattainable. So how do we put time and energy into our health, goals and mental stability when life seems unstable? How do you show up for yourself when you have little ones who you always seem to show up for first?

As parents, we live in the tension of what is best for me, and what is best for my family, and often time we think we need to choose one over the other. My hope is that these next few thoughts give you some ideas on how to include your kids in your fitness journey, which I believe with all my heart, will make you a better version of you and a better parent as well. These are some things that have helped me along the way. Some may resonate with you, other idea may not work. The goal is to share openly and honestly the journey with each other,  so we all grow and feel supported along the way.

1) Get the kids involved with your goals.

They don’t need to love it, they don’t even need to like it, and they may even fight you on it for a period of time. Change is hard for kids to adjust to especially when it comes to boundaries around our time with them. One of the things that has worked for me is getting the kids involved with my plan for the day. If I know I’m going to have to get a workout in with them, I explain what I’ll be doing, ask them to be a part of it and continually express to them how important it is for Mommy to sweat it out and feel strong. 90% of the time the kids are doing the workout with me for the first 10 minutes and then move on to building Lego right next to me. This didn’t happen overnight, but by consistently communicating my goals with them and how they can help, I’ve seen a positive change in their reaction to my workout times.

2) Start small

Don’t jump into the workout process with kids expecting to get 30 minutes or even 5 minutes in without tears or melt downs. Maybe your kids will rock it, but mine literarily see me move out of the snack prep area of the kitchen or notice I’ve shifted my attention away from them for 2 minutes and someone is clinging to my leg, asking for a snack or tackling a sibling. I focus on small wins. 10 minutes a day has the ability to change your body, improve your health and boost your healthy hormones. In the beginning, I would celebrate 5 minutes in the morning and 5 minutes during nap time (add it together and its 10) Anything above 10 minutes is a bonus!

3) Make it fun.

I have “my” workout music and I have “mommy” workout music. “My” workout music typically consists of heavy rap (it really helps me work through that last set haha) and my “Mommy” playlists consists of happy songs to get the kids involved and excited to move their bodies in any possible way that will make time for me to get one more set of push-ups in. They love to pick the songs and I find that by allowing them to help me plan my workout programs they feel ownership and excitement over what I’m doing in my workouts.

4) Celebrate together.

Hitting a new personal best in my workout or running faster than I have before gets me so pumped up, and I want my kids to understand and feel the excitement of these achievement. Because of this, our family is constantly celebrating together!  Whether it’s trying a new donut place, hitting up a new climbing gym or planning a special movie night, when I hit my goals it’s an achievement for the whole Doell team. This has taught our kids that being strong and healthy can be fun, exciting and rewarding.

 

I hope these few thoughts spark some of your own ideas that you can implement in your own house. And if you just pulled out your calendar and are trying to find a day that will be good to start some of these things, burn your calendar and start today. No day will every feel like the right day to start, and every day will have its different challenges that make it easy to push this to the next day. Often times the biggest challenge is just overcoming the fear of starting something. Here’s your next step. Put this magazine down, grab your kids, put some music on, and start moving your body!!

 

This workout is one of my favourites to do with the kids. I recommend a fun playlist and an open dance floor.

  • 1 minute high knees
  • 15 push ups
  • 1 minute squats
  • 30 jumping jacks
  • 1 minute jumping lunges
  • 15 triceps dips (on chair or bench)
  • 30 seconds-1 minute burpies
  • Finish with a plank hold for 1 minute
  • (You most likely will end up with a child on your back.)

If you can get all the way through this set, start it all over again for 1-2 more times!

Photography By: Brit Gill

Outfit By: GirlFriend

A Healthy Balance

motherhood

Setting realistic health goals can be a challenge, and it’s also one of the most important things you will do for your body this upcoming year. I know personally I can often over think the process and in the past have set goals or restrictions on myself that only set me up for failure, leaving my body feeling depleted and on the verge of a physical or mental breakdown.

So how do we find a healthy balance? First of all we need to accept the fact that fitness is always a journey and we are always evolving. What worked last year may not work this year, and change is good not only physically but for our mental wellbeing as well. Maybe you’ve always gone to the same fitness class. Maybe you have always run the same road. Whatever your story may be, your body knows it. Maybe this upcoming year, instead of telling yourself you’re going to hit the gym 6 days a week, find a workout that brings you life. My goal this year is to take my workouts outside 1 day a week. No matter the weather, no matter the time of day. My goal is to experience every season! Studies show that even 10 minutes a day outdoors improves our mental state. When we are healthy mentally our bodies response in positive ways and trigger amazing hormones to keep us going and keep us enjoying life.

Here are some of the big questions I often get asked when it comes time to set health and fitness goals:

IMG_4993

1) Do you need to workout every day to see results?

No, and I would really discourage these types of habits. Our bodies need time to heal and recover from the tension we place on them in workouts. If you’re just starting out I would recommend 2-3 times a week. Start slow and try lots of different styles of fitness to really find what suites you best.

If you’re more advanced, maybe you need to step your fitness up a bit to see results. I would recommend switching up your routine. Something as simple as swapping out a bootcamp class for a set of up hill sprints or adding a power yoga class in exchange for the token spin class you always hit up, may just be the adjustment your body needs to take your fitness to another level.

IMG_4301

2) Is working out for multiple hours at a time necessary?

Short answer is, NO! First off, you need to figure out what your goal is. Do you want to train for a endurance race, become a triathlete or just feel better and more energized in your own skin? Once you have nailed down your goal, do some research to determine what class or program will be the best for you. The workout I’ve included in this article is an awesome way to switch it up. Get outside and boost your energy!! There are countless studies that show that short powerful workouts have countless positive effects on our bodies and mental states .

IMG_4261 2

3) How do I plan my workouts?

Heading to the gym, park, or sweating it out in the comfort of your own home is going to be twice as hard to get motivated for without a plan. Lack of planning also increases rest breaks, wandering minds, and our workouts are overall less effective. Here is something I always stick to when planning my workouts:

  • Compound movements (works upper and lower body)
  • A mixture of cardio and strength
  • 4-5 movements (keep it simple)
  • Timed or planned reps (this way I don’t stop when it starts to get hard)

I set my timer (typically my workouts are 20-30 minutes long) and repeat my movements for either 1 minute or perform 12-15 reps per movement. I get in as many rounds as I can with little to no rest. If my kids are involved, this is a different story. Sometimes my workouts go smoothly with them and sometimes I want to pull my hair out. Celebrate the good days and know there is always tomorrow!

IMG_4302

4) Does what I eat really produce 80% of my results?

Yes! Food is one of the most important factors in our health journey. Eating a healthy balance of carbohydrates, proteins, healthy fats, vitamins and minerals will not only positively affect your recovery times and overall fitness results, but your mental wellbeing. Just like your workouts, start small and create habits that are going to last. My family and I recently took on a 10 day smoothie challenge with Jugo Juice. Our life is active and when planning snacks, things like vegetables can get missed. We saw this challenge as a opportunity to increase our vegetable intake and teach our kids to get creative with things they may have never tried (like cauliflower in their smoothie, who knew?) By just adding 1 smoothie after school, we increased their vegetable intake and eliminated the urge to ask for cookies or other sugary treats as they came down from the after school high. Maybe this week you add a smoothie, next week you swap out your normal lunch for a salad and the following week give up snacking after dinner. Small changes create lasting results. Need some motivation?! Right now Jugo Juice is running a contest for 3 prize packs! All you need to do is take a picture of your smoothie and post to Instagram with contest hashtags (#whatsinyoursmoothie #fuelbetter @jugojuice) and be following Jugo Juice on instagram! Winners will be announced Monday December 11th. Head over to Jugo Juice and design your own smoothie! Tag me! I want to see what you guys come up with. Check out my last Instagram post for my current favourite smoothie blend.

This year, instead of beating yourself up for skipping another workout or eating that donut, celebrate the wins! Along with creating my own fitness plan, I also have a huge jar that I place marbles in. Every time I do something positive for myself I put a marble in. On the hard days, when I want to allow negative talk to take over, I look at that jar and remind myself that health is a journey and each day I’m getting 1% better.

Small, achievable, and 1% better.

Bring it on 2018!

 

Jump-Start Workout :

 

  • After a 10 minute warm up, set your timer for 1 minute for each move. Repeat circuit 3-4x with little to no rest.
  • Squat
  • Tricep dips
  • Push up
  • Lunge (with back foot elevated on back bench)
  • 30-60 second sprint after each round

IMG_4261 2 IMG_4287 2 IMG_4990 IMG_4994

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.

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.

The workout:

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

 

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.

Action:

Leg is straight and in line with the hips. Keep weight even on both sides of the body as you slowly lower the toes of the moving leg to the floor. Once the toes have touched the floor, press against the resistance of the band and return to starting position.

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

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

View More: http://photos.pass.us/tuffSide leg press:

Targets the butt, core and upper body.

Action:

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, which are also very important for reducing back pain.)

Action:

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 .

Tips:

Make sure to really press your heel against the wall and if you feel pain in the knee, try moving your heel slightly higher on the wall.

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

 

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

Baby back rows:

Primary focus is mid back, AKA baby carrying muscles .

Action:

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.

Tips:

Shoulders away from ears, belly in nice and tight and small curve in the lower spine to remove pressure off your back

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

 

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

Bird Dog:

Primary focus is your abs.

Action:

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.

Tips:
Do this 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

 

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

Superman:

Primary focus is your back.

Action:

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.

Tips:

If you’re breast feeding this may be uncomfortable for you. You can try rolling a small towel up and placing it under your breast bone as a support which will remove pressure off your chest.

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.

I love Bethany’s honesty and openness as she has walked the journey of growing little humans, giving birth to three beautiful children and the up’s and down’s along the way. Head over to Bethany’s blog as she shares the her story from pregnancy to post baby workouts.


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 snacks! Thank you for providing a space that inspires our community, fuels our bodies and kicks our butts!

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

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~~*