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A Healthy Balance

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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:

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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.

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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 .

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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!

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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

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10 Day Smoothie Challenge

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We work hard and we play hard in this house. I’ll be honest, I definitely wish there was more time to kick up my feet, read books and sleep…oh glorious sleep, we shall meet again someday. But right now, that’s not my reality. I have two extremely active boys and one bold, firecracker of a daughter who love to go none stop, explore new things and are some of the most creative little people I know. Learning to fuel their bodies and make the best decisions for us as a family has been extremely challenging at times. When it comes to fueling and trying new things, Troy and I try to keep a balanced approach with our habits. We have found when we allow our kids to be creative with their meals, have balanced amounts of treats and encourage them to listen to their bodies (rather than telling them something is not good for them) our kids make better decisions. Our journey has led us through being paleo, trying vegan, going totally organic, and trying to eat completely local…It’s a journey, we are not perfect, we are learning and I can almost guarantee what we are doing today will probably change at some point. One of the things that will always stay consistent in our house is encouraging our kids to get as many vegetables in their diet as possible and trying to be as creative as we can as parents.

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Mixing up smoothies, green popsicles, dried fruit/veggie snacks and making dessert acai bowls are some of our favourites in this house. We recently teamed up with Jugo Juice to take on a 10-day smoothie challenge and add more greens to our life. Jugo Juice recently changed all their smoothies over to 100% pure juice and has added tons of great options for the “always on the go” lifestyle. Over these past 10 days we have added cauliflower to our smoothies, replaced our weekend ice cream with green acai bowls and encouraged the kids to get creative with their own mixes.

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I love to support my local juice bars and make my own juices/smoothies at home, but these last 10 days of the challenge have really taught me that their is great options for our family when we are on the go and feel stuck on what to give our kids for a snack or fuel option. They also store great! Over these 10 days we have froze smoothies, bought extra and made popsicles or stuck them in the fridge for acai breakfast bowls. If you’re feeling stuck when it comes to snacks, want to grab something healthy on the go, or are scared to make your own cauliflower smoothie;) maybe try your own

Here some of my tips:

1) Ask for half the juice amount and add coconut water for a less sweet option.

2) Add wheat grass for extra nutrition

3) Sub the whey protein for their delicious vegan option (I find this easier on my stomach)

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Summer Fuel

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These are the happiest and most exhausting days I have experienced to date as a mom. I literally could not wait for the kids to get out of school this year so we could spend our days at the park and making memories on new adventures. Although having three children around one another all day every day can be exhausting for all parties involved, I would not change a thing about these days! My heart actually feels like it might explode when I think about these sweet moments with these little souls. This skate park will hold so many memories for us. Scraped knees, Bennett’s first drop in, McCarthy’s countless tricks and Adelaide’s determination to hang with the boys. Our days begin here and almost daily end here with a pre-or-post dinner scooter. The playing never stops and neither does the snacking! Love Child Organics recently came out with these nutrition beverages called “Lil Shake.”  These delicious Lil Shakes contain 8 grams of protein and are fortified with 24 non-GMO vitamins and minerals. Also, another bonus is these shakes have no artificial flavours, colours or preservatives and contain no carrageenan! Along with having to have countless snacks available, I also get asked non-stop for treats these days, so these “Lil Shakes” also go by the name “milk shake” or “chocolate milk” in our house and help this mom steer these growing little bodies in a healthier direction.

What are some of your snack ideas for your kids during the summer?

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Adelaide

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Easter weekend was filled with some much needed time where we unplugged and just enjoying quality time with friends and family. I decided to shut my phone off for the weekend and pick up my camera to capture this beautiful little lady who is growing up so fast. Yesterday I was at an event and they asked “Who has small babies?” I instantly raised my hand thinking of Adelaide, and then quickly felt silly that once again I have tried to lie to myself that she’s not getting older. This little lady is the most beautiful, strong-willed and confident little leader. I’m so thankful for the older brothers in her life who have taught her to say “I love you very much” a million times a day and at the same time instilled in her the courage to not back down.

Adelaide, you’re my joy, and my heart is so thankful everyday for you.

Dress By: Nooks 

Shoes: Joe Fresh

Hair Bow: Arrow and Lace

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Happy Earth Day

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Maybe its old age, maybe it’s my role as a parent, or maybe it’s my appreciation for true beauty that has made Earth Day more than just another day for me this year. I will admit that I was raised to not  take the environment very seriously or really respect the beauty God has given us to enjoy. I have bought countless disposable clothing items, used more paper coffee mugs then I can count and spent hours commuting without even considering the negative footprint I’m leaving behind. Over the past couple years though, these issues have become more near and dear to my heart. Rather than looking at a massive problem and saying “it’s too big” I want to have hope that my generation will be the ones that find solutions to better set up the ones who will come after us. The beauty, freedom and inspiration we get to experience is such a privilege and today I’m going to share some simple ways to start small that can lead to big changes.

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Re-think Your Ride:

When Ford approached me to test our their new CMax Energy to get a little greener in preparation for Earth Day, I was thrilled! It not only drove so smoothly, it also truly inspired me to re-think my daily choices and I loved not having to go pump gas into my car! It’s the perfect size for a city commuter and has a great amount of space if you are looking to car pool with others. Hybrid vehicles are becoming more and more popular making it easer to find charge stations and run completely off battery power. If biking is not an option for your work commute, maybe consider a hybrid for your next vehicle purchase.

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Bag Free:

Every year North Americans throw away 100 billion plastic bags! SScientists estimate that every square mile of ocean contains about 46,000 pieces of floating plastic. The stats are crazy and there could be millions of blog posts written on just this subject and the damage it’s doing, but tonight lets focus on a solution.I have a habit of forgetting my reusable bags, so recently I purchased a back pack that fits a ton of groceries (I also put more bags inside of it) and I can throw it on my back while shopping with kids. I find if you love something you will use it more, so instead of just saying you will break that habit of using bags invest in something you love, you can reuse and will help you avoid bringing home more plastic.

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Re-usable Cups:

Lets talk just Starbucks tonight…For now, we know that in their last annual reporting period, Starbucks likely used between 2.916 and 2.946 billion cups at their stores, or an average of 8,070,428 per day. For just a few seconds I want you to envision that insane amount of cups in your local city. These are easy things we can be changing, but we still drive through the convenient window every day and try to block out the weight of what these daily habits are having on our communities. I’m guilty of laziness and whats convenient rather than the best decision, so I’ve put together a list of some of my favourite re-usable water bottles and coffee mugs for you!

JOCO

S’well

Stojo

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Reuse, Reduce and Shop Your Husbands (Roommates) Closet:

We believe in living with less, shopping local and thrifting from one another’s closest. Our landfills are filled with disposable clothing and the things we had to spend are money on and never wore. If you have never watched the documentary “The True Cost” I highly recommend it. This film really made me re-think my wardrobe and the pieces I’m investing in. I want to talk more on this topic and what some brands are doing to solution this problem, but lets talk about your husbands (Roommates) closet. Before you go and shop your little heart out for your new spring wardrobe, maybe take a walk to the opposite side of your closet. You will find the perfect oversized T shirts, comfy white button up you needed for the new pair of skinny jeans and that slouchy sweater you pinned is waiting over there as well. It takes 400 gallons of water to produce 1 cotton T-shirt….You probably don’t need it as bad as you think.

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And last but not least!

Turn the lights off, go outside and enjoy the beauty around you.

Happy Earth Day ~~*

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Setting Your Weekend/Goals Up For Success

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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!)

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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.

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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.

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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.

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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.

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Have a healthy and happy weekend~~*

California

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There are so many highlights from last week’s surf trip to California! We celebrated 10 years of marriage!!! (More on that later…)We surfed, shopped, lived like gypsies and I loved every minute of it!

As I started editing photos today I realized that this is going to take more than one blog post. One of my dreams was to one day visit the famous flea markets of California, but when we plan trips to Cali we tend to focus on where the surf is the best and how long we can spend in the sun that day. This time though, upon arriving in Cali, I happened to check my Instagram and a blogger I love Ascot&Hart had sent me a message recommending we hit up the Long Beach flea market! This market only happens on the third Sunday of the month and it just so happened that we were there that weekend!  I could have spent days perusing the aisles and picking through the treasures. The aisles are filled with beautiful jewels, vintage t-shirt galore and furniture that will have you dreaming of the fresh new spaces in your home that could use a mid-century vibe. I have already spent hours dreaming of how I’m going to get back there with some of my flea market loving friends. Long Beach, you did not disappoint and we can’t wait to come back and visit you soon!

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Doell Dates

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This season has been filled with many changes to our family’s lifestyle and weekly schedules. We try our best to roll with the changes and breathe through the moments of stress that come from uncertainty. When it feels like life is always up in the air, taking intentional time to connect can be hard to do. To counteract these challenges, we have made dating our children and each other one of our top priorities.  Whatever life brings us, this little tribe of ours needs to feel loved, safe and connected. We are continually reminding ourselves that we are on this ride together and that we will love each other hard through every season.

These photos are from a recent family date to Fort Langley, BC.

Thank you Abbie Rose for capturing the day!

xoxo

Rachel

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Rachel’s Outfit details.

Dress: Zara

Boots: Poppey Barley

Hat: Plenty

Jacket:Zara

Adelaide:

Boots:Zara

Jacket: Old Navy

Dress: Gifted

Hedband: Arrow and Lace

Boys:

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A Dream Come True – Tofino Surf Camp

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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