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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.

Doell Dates

motherhood
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:

Zara
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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

Raw Strawberry Cashew Tarts

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. Every Valentine’s Day I tell myself I’m going to make heart-shaped pancakes, decorate the breakfast table and glide into the day looking fresh while wearing the perfect amount of pink…As I write this I’m trying to work my greasy hair into perfection before a Skype call, sifting through laundry to find something to wear and shoving breakfast into my mouth. Sounds glamorous right?! Well that is the life of “THIS” mother of three. But I’m so thankful for friends who help me look good and provide me with recipes that get me through days like today! Clair, from “The Healthy French Wife saved my butt with these raw tarts. These tarts can be made days before Valentines every arrives! They are a delicious and healthy dessert or the perfect way to add something special to your family breakfast. Thank you, Clair, for always amazing me with your treats and sharing this delicious one with our readers today.

valentines dessert

Recipe:
Makes 4 mini tarts or one large one.

Ingredients:

Crust:

  • 1 cup of raw almonds,
  • 1/2 cup of coconut flakes;
  • 2 tbsp of coconut oil;
  • 1/2 cup of pitted dates;
  • 1 tbsp of water;
  • 1 tsp of cinnamon;
Filling:
  • 2 cups of soaked raw cashews;
  • 1/3 cup of almond milk (more if needed);
  • 1 tsp of vanilla paste;
  • 2 tbsp of coconut oil;
  • 1/3 cup of rice malt syrup;
  • 2 cups of fresh or frozen strawberries;

strawberry tart

Steps:
  1. Mix all the base ingredients together in a food processor. Adding more water if necessary.
  2. Press the base in your tart molds with your finger and place in the freezer.
  3. Mix the filling ingredients (rinse and drain soaked cashews) starting with the cashews first on their own.
  4. Add more almond milk or strawberries if needed.
  5. Spoon the filling on top of the crust and place in the freezer to set. Take out 30 minutes before serving. Top with coconut or strawberries.
  6. Keep in the freezer for a few weeks.

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Happy Valentines Day!

xoxo

The Doells~~*

Vegan Pretty In Pink Donuts

Vegan Donuts

Today was a big day in our house.

After making the decision to take Bennett out of pre-school late last fall (read story here) Bennett decided a couple of weeks ago he was ready to give it another shot. Today was his first full day back and I couldn’t be more proud of my little man! He continues to persevere through all that comes with new schools, new friends, a new home and leaving behind pre-school teachers who he felt so safe with (we miss you so much Miss Lori and Miss Mary Jane.)

I cried like a baby after dropping him off. I was so proud that he worked through his fear of leaving me and I was proud of myself for listening to my mom gut and not pushing Bennett when he wasn’t ready. Now he’s ready! He walked into school so confident, had the best day, and can’t wait to go back!!!

Child Model

Celebrations were in order for him and I, so I decided today was the perfect day to make these beautiful and delicious Valentine’s Day donuts. Every year I promise myself I will do some sort of fun baking for Valentines and every year it gets away from me! Not this year! These donuts are the perfect amount of sweet and completely guilt free! I love finding recipes and re-working them to fit into both mine and my clients meal plans.

These pretty in pink donuts were a massive hit in our house today! I will be making another batch this weekend for the kid’s school snacks this upcoming week, because they cleared me out tonight.

Enjoy!

This recipe was originally from Healthy French Wife. I just re-worked a couple things to make it work for my family. Claire’s recipes are amazing! Make sure to check her out.

Vegan Donuts

Makes 12

Ingredients:

Donuts:

  • 2 cups of all purpose gluten free flower
  • 1 cup of coconut sugar
  • 2 tsp of baking powder
  • 2 tsp of ground cinnamon
  • ½ tsp of sea salt
  • 1 ¼ cup of almond milk
  • 1 tbsp of apple cider vinegar
  • 2 tbsp of coconut oil
  • 2 tsp of vanilla extract

Donuts

Pink Coconut Glaze:

  • 1 can of coconut milk
  • 1 tbap of maple syrup
  •     Beet juice. I used just a few drops for colour . Don’t overuse or it will change the flavour of the frosting.
  • 1 tsp of vanilla
  • Toppings: dried rose petals, shredded coconut

Steps:

  1. Place a can of coconut milk in your fridge while making the donuts;
  2. Preheat your oven to 440 degrees Fahrenheit ;
  3. Mix all the ingredients together in a bowl;
  4. In a greased donut pan, pour the batter until two-third full;
  5. Bake for 15-20 minutes;
  6. Leave the donuts to cool;
  7. Mix the glaze ingredients together using the solid coconut milk at the top of the can and a few drops of pink natural food coloring at a time.
  8. Dip each donut in the glaze and top with dried rose petals or shredded coconut.

Pink Donuts

Cleanse Update And My Favourite Meatless Dinner

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After seven days of drinking delicious green juices for the beginning stages of my cleanse, I started getting night sweats. Like crazy sweat-through-your-clothes night sweats. Part of me thought, “There is no way this can be normal,” but the other part of me wanted to believe that it was just a reaction to my body cleansing. I had decided to embark on this cleansing period after having pre-cancer removed from my colon last August. (You can read more on that here.) I knew I needed time to mentally and physically prep for it, so I decided January 2017 would be the start of my three-month journey of twenty-one days of juicing and two months of high-nutritient food that didn’t contain grains, dairy, alcohol, or sugar. I would be doing this to cleanse my colon, liver, and gall bladder. I know—sounds awesome, right?

 

On day seven of the cleanse—after beating the headaches and having gotten over the fact that wine would not be happening for a while—I was super disappointed to learn that I needed to take a step back from my cleansing. The amazing ladies at the Habit Project had been wonderful at making me the most delicious juices to help me stay focused and get what my body needed, but I’d also enlisted the help of Jackie from Food Works. As I’ve said in previous blog posts, having someone lead you through the cleanse is so very important! During the cleansing period, Jackie does a weekly call to check in, go over what’s happening with your body, work through emotional and physical changes, and teach you amazing recipes to get what your body needs. On my first check-in call, I mentioned the night sweats, and she immediately dug into this.

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You may not know this, but winter months are not the ideal time to cleanse the body, especially for someone with an autoimmune disorder. (I have hypothyroid.) During this time of the year, the body needs to be warmed with foods like root vegetables, starches, and soups to keep it operating well in the cooler temperatures. It turns out that a lack of such things can cause some pretty crazy effects in people with autoimmune disorders, including hormone imbalances, night sweats, racing heart, insomnia, and more. I definitely experienced all of the above! I felt like I was going into pre-menopause ! It was bananas!

I started backing off from the juicing slowly while adding soups and more raw foods and introducing nuts again. We decided to postpone the cleanse until the spring when the body is naturally ready to cleanse, craves more fresh veggies/fruits, and doesn’t have to work so hard to stay warm. After a few days off from the cleanse, I started a twenty-one-day food cleanse, which just realigns the body and helps with kicking some cravings the body is holding onto. It’s also a great way to prep the body for an intense cleanse like the one I’d been getting ready to embark on. I wanted to share this with you because of the importance of having someone like Jackie in your life when you decide to make a huge health shift. Had I not been walking through this with someone who is highly trained, I most likely would have brushed off my symptoms and really hurt my body.

Can you cleanse at all this time of year?

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Yes, most definitely! The three-day cleanse the Habit Project offers is the perfect way to reset the body and kick some cravings you are struggling with. It’s very gentle on the body and is also a great way to start off something like Joy McCarthy’s thirty-day food detox. This type of cleanse causes very little stress on our digestive systems and is the perfect way to introduce the body to cleansing, get a little reset, or prep for that more intense, deeper cleanse.

Although it was super frustrating to have to stop and put off restarting this cleanse (especially because I’d been bitter about even doing it in the first place), I know it was the best decision. Plus, it gives you my readers more time to think about joining me on the cleansing journey in April! 😉

Over the next eighteen days of the final period of my cleanse, you will be seeing lots of recipes that I’m using for every meal of the day. So stay tuned and follow along!

Here is one of my current favorites, which I actually posted about a few years ago—a lentil loaf that my friend Tasha came up with. It’s the perfect meat replacement, it works as a wonderful main course to serve with French fries, and it makes an awesome meatless meatball for any spaghetti dish.

 

Enjoy~~*

Lentil Loaf

Rachel

ingredients:

I purchase all my fresh and organic ingredients from Natures Fare Market.

  • 1 cup uncooked green lentils
  • 1 cup finely chopped almonds or walnuts (I used almonds)
  • 3TB ground flax soaked in 1/2 cup water for at least 10 min
  • 3 garlic cloves finely minced (or 3 tsp garlic powder in a pinch)
  • 1 cup each finely diced onion and celery
  • 1 cup grated carrot
  • 1/2 cup grated apple (no need to peel it first. May also use 1/3 cup unsweetened applesauce in a pinch)
  • 1/2 cup quick oats
  • 3/4 cup almond flour, also known as almond meal
  • 2 tsp fresh thyme (or 1tsp dried thyme in a pinch)
  • 1.5 tsp herbamare (or salt and pepper to your liking)

Tomato Glaze:

  • heaping 1/4 cup tomato paste
  • 1TB maple syrup
  • 2TB coconut sugar ( I used date sugar as a replacement to fit with my cleanse)
  • 2TB balsamic vinegar (choose a good quality one, it’s worth it!)

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  • Directions:

    Cook the lentils in about 3 cups of water. Bring to a boil first, then set to simmer for about 30 more minutes. The point here is to overcook them so they are a bit sticky and mushy. That may mean adding a bit more water if it seems like they are running out of water. Stir every 5-10 min or so. Once you think they’re cooked and mushy enough, mash them even more with a potato masher. They won’t look pretty right now, but this step is worth it in the end.

    Leave the lentils alone for now and sauté the onion, celery, garlic in a bit of coconut oil. (or your oil or choice) Cook until just a little bit soft, 5-10 min.

    Mix all the ingredients now in a big bowl and mix well. At this point you can taste it and see if you’d like to add more salt, pepper, thyme etc.

    Pour mixture into a loaf pan lined with parchment paper and press down firmly

    Mix all the ingredients of the glaze in a bowl and brush over the top of the loaf covering it completely.

    Bake for 350 degrees for 40 min.

Enjoy with a side of yams and salad~~*

Young Denham

Aritzia

A lot has changed since I turned 30, and my closet is no exception. Now 1/4 the size it used to be back in my distant 20’s, I feel as though I’ve never been happier with my selection of pieces to choose from. Fashion and how I view it has totally changed in the past few years, and my appreciation for the hard work, quality, detail and story behind clothing brands matter more to me than ever before. I’ve shifted my focus from quantity (how many pieces can I purchased with $X amount of money) to quality of product. Do these clothes cost more? Absolutely. The amount I spend per item has increased, but so has the time and effort that goes into really choosing pieces I love and will use for long periods of time, and through multiple seasons. Saving up and spending more for items that end up becoming staple pieces in my wardrobe seems to be working well for me. Someone recently commented on my Poppy Barley boots saying that they were “lovely, but far too pricey.” At one point (in my early 20’s) I would have totally agreed with this person, until one day I used some of my hard earned cash to invest in my first pair of good quality leather boots while working for Kenneth Cole’s sales and marketing team in Seattle. For over a decade those boots carried me through season after season and I actually just re-sold them at a shop my closet event! Spread that $350 over 10 years and you have spent $35 dollars a year for the most amazing boots. How many times have those cheap boots you paid $50-$100 for lasted you one season? The math is painful, I know.

img_2674-2I absolutely LOVE my Poppy Barley boots and the integrity that comes with their hand crafted designs. I also happened to love the ladies behind the name. Nothing is more inspiring to me then seeing fellow female entrepreneurs take chances and strive to make their mark in the fashion world. Which is exactly what my beautiful friends Alana & Nicole are doing with Young Denham. Alana has been one of my best friends since moving to Canada and I’ve always been inspired by her creative style and love for fashion. She’s always looking for a new and creative way to work with pieces of clothing that most would be donating away. Along with my amazing artist friend Nicole Young, they came up with the idea to have Alana search for thrift’d denim jackets and have Nicole paint beautiful pieces of art on them. I’ve always been a fan of Nicole’s art, so when they sent me some photos of their up-cycle idea I knew this was something that needed to become a staple in my closet. This beautiful jacket has become my go to for so many outfits! It’s the perfect piece to pair with a little black dress, the everyday pant, and it adds an edge to my gym look. I have literally been chased down a street in Vancouver by a girl wanting to know where I got my jacket from. The combination of the retro Levi’s look and Nicole’s amazing artistic ability creates the perfect one of a kind jacket! I’m in love!

 

Check out Young Denham on Instagram

 

Photography: Rhys Albrecht

Jacket: Young Denham

Boots: Poppy Barley

Bag: Thrive Lifestyle

Pants: Thrive Lifestyle 

Dress: Aritzia

 

facetune-3 denim jacket Denham Jacket young denham denim jacket little black dress

Hello 2017…Hello Cleansing!

 

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I’m not big on New Year’s resolutions, but I am a believer in goal setting and really documenting personal change throughout the year. This year I decided to really focus on my health and just getting some things into alignment after having had some pre-cancer polyps removed from my colon last August. (Read more about that here.)

I decided that the beginning of the year was the perfect time to embark on a pretty extensive cleanse since my clients, friends and husband would also be trying to clean up their diets, significantly lowering the pressure to meet up for drinks or dinners out. Plus, I love the idea of a new year and a clean slate. I love knowing that I have the ability to really make 2017 a huge year of growth for me, no matter what crosses my path. So as of today I’m three days into a three-month cleanse I will be undertaking to really try to reset my body and clear out anything that may be hanging around in my colon or deeper tissues. I want you to know, though, that I’m going into this cleanse with the soft approach. I have a plan for how I want to do things, but if something needs to be added or taken away while I’m on this journey, I do want to be flexible.

I’m not really a fan of cleansing or detoxing due to the limitations it puts on my diet and social life and the headaches that come from my not drinking coffee:( But I really felt this was the best decision for my body and wanted to follow through with this process. I most definitely am already experiencing headaches, and I wish I could eat my food instead of drinking it. Plus, I miss wine! But I’ve had amazing support from my husband (who is also cleansing with me) and the ladies at The Habitat Project , who have been blending up delicious juices for me, assisting with my meal planning, and offering tons of knowledge as I toss questions their way.

I want to share this process, including my ups and downs, to possibly encourage someone who might be on the fence about taking on something like a cleanse. If something doesn’t feel right in your body, give yourself the time and space to research the best options for you. If it turns out that a cleanse might be the solution, I want you to know that you can do this! I will be sharing my week by week schedule once I get the final details of everything nailed down this weekend.

Also…

During this process, I will be sharing recipes, workouts, and photos of my progress. Please feel free to leave comments and e-mail questions and to share your journey as well.

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This delicious soup is currently our nighttime go-to with pure coconut bread.

All my ingredients are organic and purchased at Natures Fare Market.

Enjoy~~*

  • 1 small onion, diced
  • 2 cloves of garlic
  • 1 cup diced carrots
  • 4 cups chopped cabbage
  • 2 cups of yams
  • 1 cup celery, diced
  • 2 whole bell peppers
  • 1 can (28 oz ) low sodium diced tomatoes
  • 6 cups low sodium vegetable broth
  • 2 tablespoons tomato paste
  • 2 fresh bay leaves
  • 1/2 teaspoon each thyme & basil
  • pink sea salt and pepper to taste
  • 2 cups broccoli florets
  • In a large pot cook onions and garlic over medium heat until slightly sorted .
  • Add celery,yams,carrots, and cabbage and cook until slightly soft.
  • Add all additional ingredients and allow to simmer 5-10 minutes or on a lower heat for 1 hour ( I feel this really increases the yummy flavours.)

Sniffle Soup Box

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You can’t open your social media without being hit with the sobering reality of the atrocities which are happening in our world…
It can be overwhelming to try and fathom where we could even begin to help, but the place to start, I’m learning, is much closer to home…the hurting neighbour who lives 20 feet away, or the woman who is juggling 3 kids as a single mom and would love a random act of kindness.
If we can change our communities we can change our city’s. If we change our city’s we can change our province. If we change our province we can change our country…

Here is a small thing we are doing as a family to remind ourselves to look past our own situations and see the pain or need of someone else.

Sniffle soup

Sniffle soup box is something I started this fall when the cold weather and rainy days started to greet us daily in Port Moody. One of my current personal goals is to silence the voice of complaining and not even make room for the voice of negativity. It’s so easy to get wrapped up in our messes, bad attitudes, or complaints instead of choosing joy. Joy doesn’t just show up! It’s something we cultivate through our actions and choose in pivotal moments when the voice of negativity is screaming your name. I’m not going to be one of those bloggers who tells you that things are fricken awesome all the time and that joy greets me the moment I open my eyes. This season has been a tough one. Change brings discomfort and discomfort brings growth, but if we are not careful what is intended to be an amazing season of growth can turn into a season of complaining and not wanting to crawl out of our beds in the morning.

Photography By:Abbie Rose

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It has been harder than ever to choose joy in this season and to look beyond my discomfort to see the pain and needs of others. Rather than just praying this season will leave me as quickly as possible, I have chosen to press in, squirm through the discomfort, and actively allow a space for joy in my days, weeks and months. This is where sniffle soup box came in.

I love gifting people with little items that remind them that someone is praying for them and cares for them and that they are not walking through their days alone. I started collecting little boxes from thrift stores, garage sales, etc., and filling them with items I would come across that I felt reminded me of friends or that I felt would come in handy in a future box.

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Every month I organize a box for a friend or even new acquaintance who is on my heart. For the month I put his or her name up where I can see it as I go through my day and just silently pray for that person. I know what some, but not all, of them are going through. Some people I just want to bless and give a moment of surprised joy. These boxes have positioned my heart to look beyond myself, focus my eyes on the needs of others, and silence my complaining tone. Most importantly, these boxes have brought so much joy to my days! I’m a busy mom, business owner, and wife. I only have so many hours in my day or space for thoughts, actions, and words. Although some days are tougher then others, I know the small decisions like making a box, saying a prayer, and choosing to see someone else are the ones that are landmarks in our journey of growth, maturity, and cultivating a heart of love and compassion.

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Someone out there connected to you needs a box…

The only thing necessary for the triumph of evil is for good men to do nothing.” ― Edmund Burke.

Side Note:

You can’t open your social media without being hit with the sobering reality of the atrocities which are happening in our world…
It can be overwhelming to try and fathom where we could even begin to help, but the place to start, I’m learning, is much closer to home…the hurting neighbour who lives 20 feet away, or the woman who is juggling 3 kids as a single mom and would love a random act of kindness.
If we can change our communities we can change our city’s. If we change our city’s we can change our province. If we change our province we can change our country…

Click the recipe link below for my favourite soup recipe.

Sniffle Soup

With love,

Rachel

The Secret Behind My Mom Curves

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There are some foods I just can’t give up and french fries is one of them! Weekly they’re on our family menu, served up in a variety of ways and tasting delicious. They secretly help keep a few extra mom curves on my body and my kids telling me I’m the worlds best cook! With results like that you can’t just up and remove a food item like fries because Gwyneth Paltrow says no fries after 30…or was it 40?! Who knows! All I know is I love fries and I have found many creative ways to work them into our meals. These cheesy nutritional yeast fries are one of my favourites! They are the easiest thing in the world to make and if you cook up enough, you could find a way to pair them with every main dish you plan this week;) Ok I’m kidding! Don’t get carried away. Eat responsibly, enjoy your food and if possible eat these suckers on your more intense workout/Momming days.

 

Enjoy~~*

Photography By Abbie Rose

french fries

  • Half a bag of organic potatoes from Natures Fare
  • 2 Tbsp coconut oil
  • 3 tbsp chives
  • Top with nutrition yeast

Bake at 450 until potatoes are golden brown.

Yes, it is that simple!

  • These are amazing served with vegan hot dogs
  • Made into chilli cheese fries
  • Chopped up for morning hash browns
  • Added to wraps for lunch
  • The list goes on and on!

You’re welcome xoxo

Nutrition yeast fries