Inspiring People in their Daily Routines. My goal is for women around the world to reach beyond what they thought they were capable of, live a healthy lifestyle and discover true happiness in their bodies.
There a few things that separate a good trainer from a great trainer.
One of them being able to see the fine details. The little raise of a hip, slight drop of a shoulder or the way a client favours a area of their body. Being able to see clearly and understand a clients body is not just important for my job but essential. In the last couple years, I realized that clients faces in class started to become a bit unclear, I would come home with headaches from straining my eyes to see and at times would miss things that were happening to a clients body that should have been noted.
I decided to go have my eyes checked at IRIS and realized my eyes site is not really that bad but my site is a bit unbalanced in my eyes and causing my eyes to blur or strain. Because my job includes constant movement, I decided to go with contacts for my work days and glasses for activities like Motherhood. reading, driving ect.
Iris was super helpful with assisting me with finding the right style and I honestly wish I had taken the time to do this sooner. I feel as a Working Mother we often times put our needs tot the back burner and make sure everyone else is taken care of first. Things like eye appointments, doctors appointments and self care get put aside. In my case I put this appointment off so many times and it effected the quality of my work as a trainer. I love being able to clearly see what is happening in every area of my class now and being able to see the details in my clients practice as they move through their routines.
If you’re looking for new eyeglasses or setting up a eye appointment, head over to IRIS.ca
Fitness can seem daunting, overwhelming, or just plain boring when you’re doing it alone.If you are like my husband and I, we thrive in a group or partner style atmosphere when it comes to our workouts. The community, accountability, and motivation that comes from sweating it out alongside others is what keeps us coming back for more!
Studies are also showing that working out together not only benefits your physical and mental wellbeing, but also your connection as partners. Here’s are some benefits:
Challenge one another.
Did you know that simply having someone else present during your workout can positively change the dynamic? When we attempt to work out alone, we can easily loose motivation, cut the exercises short, or go slower then we need to. But studies show that when we workout together it increases the natural drive of healthy competition, speed, and energy output. Simple things like cheering one another on, helping time each other, or simply just being present for a workout could be exactly what you need to get out of a physical funk or help increase your energy during your next workout.
2) Stick to your goals.
Sticking to goals can be extremely difficult, especially if you and your partner have no idea what the other is up to in their workouts or what their goals are. Studies show that couples who work out together and are involved in each other’s goal planning, offer more encouraging and motivating comments to one another. “You look hot” is no longer a valid form of encouragement. Celebrate SPECIFIC areas of growth that you know your partner is working hard on. This is vulnerable to do, but so important when creating meaningful connection. For many of us, this can feel exposing, especially in the first few conversations. Start by sharing one win and one challenge with each other, and in doing so, you make room for safe connection.
3) Quality time.
I feel like we are in the stage of juggling a hundred things a day! Work, school, kids sports, kids homework, trying to get a toddler to stay in her bed long enough to sleep! The list goes on and on. So where does quality time or date night fit in? For 2019, Troy and I have a goal of getting healthier together. We want to be able to stay active as we age together, raise three kids, tackle new adventures together.
We started realizing that our classic date nights were getting a bit stale. Babysitter, dinner out, home for Netflix…and repeat. Because keeping active is important to both of us, we’ve started to switch up our dates by including an aspect of physical activity that we both enjoy. Hitting up a spin class and grabbing coffee after. Going for a run along the sea wall and grabbing ice cream after. Rather than just sitting and talking, we are finding ways that we can connect while we move our bodies together. These simple adjustments have kept us both on track with our goals, while providing the connection that we so desperately need in keeping our marriage healthy.
Need a workout to get started?
This bodyweight workout will get your heart rate pumping and is the perfect way to challenge one another!
Taking traditional snacks and reworking them into something healthy has always been something I’ve loved to do. I love knowing my kids little bodies are being fuelled with real food and that I’m teaching them healthy can taste good.
We are in a constant struggle in our home over the amount of sugary snacks allowed, and have to wrestle the chip bag away so that dinner actually gets eaten! I wish I could tell you my kids would choose an apple over gummies, but honestly we are not in that stage and my kids love treats. So getting creative with their snacks and school lunches is essential .
These delicious bars can be used as an after school snack, dessert with some coconut whip, or the perfect pairing for that much needed cup of coffee.
Photography By: Meghan Bustard
Chewy Granola Bars
1 cup dates pitted & soaked for at least 1 hour
½ cup full fat coconut milk (add more if needed)
¼ cup creamy peanut butter
1 tsp pure vanilla extract
1 ¼ cup old-fashioned oats
1/4 cup chia seeds
1 cup shredded unsweetened coconut
¼ cup almond meal
½ tsp sea salt
1 tsp cinnamon
Preheat oven to 350 degrees F.
Line an 8×8” square baking pan with parchment paper and grease, set aside.
Mix oats, coconut, almond meal, salt and cinnamon together in a large bowl, set aside.
Add the soaked dates and coconut milk to the container of your Vitamix (or other high-powered blender).
Blend, starting on low speed and increasing to high until ingredients are well blended but not totally smooth.
Scrape down the sides of your container and add the peanut butter and vanilla extract. Blend again until mixture is smooth.
Pour wet mixture into the bowl containing the dry ingredients. Mix by hand until well-combined.
Pour batter into the prepared baking dish and spread until evenly distributed. If desired, add chocolate chips to the top.
Bake in the preheated oven for 20-25 minutes or until the top is set and the edges are golden brown.
Set dish on a wire rack to cool. Once completely cooled, cut into bars and top with homemade Nutella.
Store in the refrigerator or freezer in an airtight container!
One of the things I love most about the holidays is enjoying delicious food with friends and family. In the past I would always host events like cookie exchanges, wine and cheese nights, or some other variation of a sweet treat party. But this year with so many events, school programs, and last minute to-do’s, I decided to switch it up and host a Soup Exchange.
The Soup Exchange idea came to me after a friend sent me a little nutrition reminder on the importance of warming foods this time of the year. Often I hear from clients and friends that they struggle with cravings and lack of energy this time of year. There are many things that can contribute to this, and what we eat is a major player. This time of year our body needs foods that are warm, comforting, and easy on our digestive system. Things like smoothies, cold salads or even cold pressed juice can be too hard on our digestive system leaving us feeling tired, cold, and cravings foods that warm our bodies up.
So, this year I decided to get a couple friends together, make a few soups and do a soup exchange to not only support my warm eating but also to add variety to my weekly meals.
All you need to do is invite a few friends over. Each person brings 1 type of soup, packages for each person attending. If you have 5 friends, you all end up going home with 5 different soups! How good is that?
This is also a great way to prep meals together and support one another in making healthier decisions when it comes to our meals. It’s so much easier to stay on track when your meals are already prepped and you’re not trying to figure our what to make last minue!
I made my soup servings for up to 6 people, this way my friends could feed their family or use it for a couple lunches/dinners that week.
This is currently one of my FAVOURITE soups from Natalieshealth.com!
It’s 8:30 am and we are welcomed at the media tent with Mala beads, which based on their color, instructed us what group we will be in for the very first Goop Summit in Vancouver, BC Canada!
Our morning begins with an amazing cold pressed juice from Glory Juice Co, Chia fruit cups, and a delicious assortment of toast options. We move into a brief time of meditation and some body movement to clear our minds and prep our bodies for the day ahead. I couldn’t help but think during the first couple moments “Why do I not start every day like this…and I wonder if Gwyneth moves like this every morning?”
We then head into a series of workshops, speakers and snacks, that absolutely feeds my obsession for healthy treats and trying new things.
Our second workshop was a facial experience, unlike anything I’ve experienced before, with Anastasia Achilleos
This bold, energetic, and extremely informative British woman instantly became one of my new favorite people. I realized in these short 30 minutes together that I had never had someone properly teach me to wash my face, apply face cream, or massage the tension that finds its way into every square each of my facial structure. I was completely in love with her and then it turned into a mild obsession when she personally offered to massage my jaw line! Ladies, that experience alone would have been worth the $400 ticket. The rules, tools, and tricks we learned in that session were game changing.
With my skin glowing, I got to experience both the freedom and adrenaline that comes from being makeup-free in a room of 200 woman with cameras flashing. Side note it was also hilarious that Miss Achilleos, made all of us remove our perfectly done makeup so early in the day. Some handled it better than others J
Next I decided to head over to the Fig Facial station to have them stick a vitamin B12 shot in my butt. For some reason, I thought it wouldn’t hurt. I was very WRONG! I ended up feeling amazing post shot though! Maybe placebo? Maybe not? Either way, I love the Fig Facial team!
Next, we continued our Goop Wellness journey to the lululemon yoga tent with Cara Ross.
Although I had never taken class with Cara, I instantly liked her.
She not only read the room well, but she also made a room filled with people from all levels feel like they were playing on the same team and gently/playfully encouraged us to let go of our ego and have a good time. If you have not taken a class with Cara, I strongly encourage it. She is a local Vancouver girl and you will not be disappointed whatever level you are at.
After being stopped by Goop protestors and having hot dog water shoved in our faces, (if you missed my Insta story…it was nasty) we headed to the digestive panel discussion with some of the most incredible leaders in the wellness community and although I felt there were some helpful tips and good insight on the topic, I was hoping for a little more of an in-depth discussion. With a panel of three amazing and intelligent nutritional leaders, tI was hoping they would have dove deeper into things like digestive health, what diets are right for certain people, game changing research, hormonal health, adrenal support, sleep, and proper use of supplements.But there is always next time;)
I ended my day with buying some expensive perfume that won’t cause headaches, which I wear almost every day. I also left with an incredible swag bag full of some of my favorite products! I would 100% recommend, if you have the opportunity, to attend a Goop event. There is something truly incredible about being in a room with the game-changers in the health industry.
I left feeling refreshed, inspired and glowing.
Thank you for the opportunity to experience this!
Special Thanks to Megan Bustard for capturing these images and being the perfect person to experience this day with:)
Hello mom bod! Met up with @dailyroutinefitness for a quick hang and work out and she asked me what my workout goals were and i haven’t really thought about it since being pregnant. My current work out routine consists of breast feeding, keeping up with a toddler and having three flights of stairs in our home. So fitness isn’t my top priority at the moment but my goals would probably be something like fit into my old jeans and get a six pack. But if I’m being more realistic it’s to feel good in my own skin and not be completely winded after going up the stairs in my own house. Yes, my tummy hangs over my pants and multiple parts of my body jiggle, and honestly, I’m too tired to care. I know one day I’ll feel more ambitious and my goals will be higher but for now it’s accepting my changing body and pushing the stroller uphill without getting cramps…
Training for Life:
When I sat down with Adrienne and chatter over goals, we focused on obtainable, realistic and things she can do at home. I’m very aware not everyone has access to a gym, have a fancy studio membership or the gift of some alone time to focus on your goals without a child hanging off you. So creating workouts we can do at home while juggling the daily demands of Motherhood is not only important its also essential for our health.
So Adrienne and I put together a workout to keep you sweating (and move out the crazy) over this Holiday season!
Just a couple tips before you get started:
Have grace for yourself.
If you find you need to take more breaks then you expected, you feel the need to throw up or your child is screaming at you for attention…Have grace. Change is challenging both physically and mentally..Also our kids can add some interesting dynamics to our new workout routine. If at first you don’t succeed, TRY again and again! Your body will adjust, it will get easier and your wonderful little child will realize this is the new routine.
Often times we start new routines and then give our bodies nothing to fuel up with, leaving us craving sugar or excess carbohydrates. After sweating it out, make sure you re-hydrate with some H2O and a combination of protein and carbohydrates.
Check out my recipe section for some easy refuel ideas.
3. Write your goals down.
The simple task of writing down what you want, where you are going and what your commitment to yourself is going to be, will keep you on track when motivation gives you the cold shoulder. I promise you will not feel like doing this everyday, but the hard days are often the most important days! This journey is not just about the physical strength it’s also about the mental strength you’re cultivating as you prove to yourself you can do this!
Now the workout:
Equipment needed: -Bodyweight, free weights or small child
Repetitions: 15-20 (We are training for endurance here) 8-12 (For hypertrophy and muscle building)
Rounds: 3-4 Depending on our physical fitness
For a little extra burn;) Add a cardio element in between each one of these movements. 45-60 seconds of Burpies, jumping jacks, squats jumps or high knees.
Keep knees over ankles, core engaged and press that booty back
Press through your front heel, shoulders over hips and bring that back knee right above the floor
Core engaged, small bend in knees, press arms above head and keep a small micro bend in that elbow in full extension.
Draw your rib cage down and in to engage your abs. Keep your chest lifted, shoulder blades down the back and slowly twist side to side.
Shoulders over elbow, core engaged and squeeze through your glutes. Very important for new Moms to watch any tension their lower back on this one and if it feels like its straining your belly, simply perform the hold on your knees.
Tag us in your workout and Enjoy the Holidays friends~~*
Rachel & Adrienne
Special thanks to Bethany Menzel for modelling in these photos;)
And Megan Bustard for her incredible photography skills.
With the holidays coming, it can be difficult to stay on track with your fitness goals and healthy eating habits. I recently teamed up with Food Should Taste Good to put together a couple delicious appetizers so that you can actually ENJOY the food you eat, while staying on course with your health over the holidays.
This delicious sweet and salty appetizer is the perfect treat for a holiday party, or a quick snack before enjoying some holiday classics on Netflix.
Click on the video below to watch how easy this recipe is to make!
When I started having kids (almost 8 years go gasp) I was determined to not lose my love for fashion. I’ve always had a love for it, and love to push the envelope when it comes to my own fashion
But then kids happened. Work happens. And you find yourself putting yourself on the back burner when it comes to self-care. Over the past two years I have taken on more projects, work, and clients than I ever have before, and in doing so, I’ve slowly drifted away from what makes me feel like me. I’ve booked clients in my personal workout times, skipped my own quiet time in the mornings, and put things like hair appointments on the “SHOULD DO” list, with no room on my actual “TO DO” list. And slowly I felt my edge start to leave. I’m completely aware that this might sound silly to you if you’ve never found yourself in this place before, but I want to encourage you to actually take a few minutes and ask yourself if your body, mind, or soul is missing. Is it a good sweat? A decent meal? Or maybe it’s giving your wardrobe a little refresh.
Heres my locks before “Christine Leblanc,” gave them a major refresh
I knew for a while I wanted to give my hair some love and freshen up my Mom-style a bit. Because I teach so much and am constantly transitioning from sweaty hair to school pick up or meetings, I needed something that would be easy to add some styling product to on the go! Christine Leblanc was highly recommended to me by someone she had previously worked with, their exact words being “If you ever need a stylist there is a woman I know who is perfect for you. She is edgy, crazy talented, and is incredible at listening to what her client really wants!” I didn’t think twice. I went in for a consultation with Christine and knew right away that she was my hair soul sister. She listened, told me what would and would not work, and ultimately brought me to a hair style and cut that was the perfect update for my lifestyle.
One of the things I knew for sure going into the appointment was that I wanted to let go of my brittle, damaged ends. So a good chop of about 5 inches was in order. In the past, cutting even my ends off gave me anxiety, but this time I was so ready to let go of the damage I pushed past the fear. Then I wanted to add some blonde to give my hair more of a beach feel. I love the surfer girl/dirty blonde look and find it’s such a great colour for hiding sweat! haha
For my colour Christine did a root colour, foiled highlights and lowlights, and then a colour melt toned to blend all the goodness together.
I couldn’t be more thrilled with my new hair and the knowledge I left with!
Christine didn’t just update my look, she also taught me how to care for my colour, take care of my hair, and rinse the salt from my hair without having to shampoo my hair after every workout (I had no idea a product like that even existed.) I’m going to do a follow up post on hair care, how to keep your colour vibrant, and what some of my favourite new products are! So stay tuned.
As the air gets cooler and fall sets in, I decided to circle back and review some of the goals I set earlier in the year. One of the goals that stood out to me the most was the challenge to myself to PLAY more. Yes, like kids do. P.L.A.Y. This may seem like a silly or pointless goal, but I think we need to be reminded what play does for us!
Here’s what we daily check off our to do list: Grocery shop, go to work, take care of the kids, try to fit the workout in, run kids to activities, find time to eat, hopefully sleep, and then repeat.
When did we stop playing? We are currently one of the most stressed out generations, and when you look at our lives, one of the major things we have removed is adult play.
Finding time to play is one of the most beneficial things we could do for our mind, body and spirit. I’m all for the new fall workout program, or taking on a cleanse to clean up my body (I’m actually starting one next week), but I think for many of us our body is craving for us to slow down and set aside time to play.
Have you laughed today?
Did you know a good chuckle can lower stress levels?! Studies show that when people watch comedy or even walking with a friend and having a good laugh improves your memory! This also lowers your levels of cortisol, the hormone connected to stress. Stress damages the body by causing issues like headaches, anxiety and sleep problems. On the other hand, laughter makes the heart light and is apparently the secret to vitality too. When we play and generate laughter we give our body a much needed immune system boost. The laughter we produce in our bodies trigger happy hormones to the brain, organs, and produces a refreshing oxygen-action to the heart. This not only benefits our health but also gives our skin and eyes a healthy glow. The increased healthy hormones help with things like digestion, better sleep patterns and over all feeling of peace. So making space for things like activities with friends or play time with kids might just be what your body needs!
Solve your problems with play.
Studies now show allowing employees to take small breaks from work for workouts, a quick activity, or even personal creative time, increases their productivity. As a Mom and business owner, I often find this to be one the most difficult things for me to stay accountable to. I’m constantly switching hats from one role to the next, cleaning up after someone else, organizing snacks, or working on client programming. Recently I started to actually schedule white noise into my day. Whether its time just sitting in the sun, reading, or trying a new activity, I need to make space for myself to slow down, dream and get creative. The reality is when I skip this step I’m ¼ of the person I could be, a less enthusiastic wife, and stressed out Mother. This leaves me forgetting to laugh off the small stuff and just roll with the constant changes in behaviour and emotions of my children. As employees, bosses, and caretakers, we need to remind ourselves to step back, breath and allow space for our mind and body to play. Our health is depending on it!
You’re only as young as you feel.
As we get older, it’s easier for us to get stuck in our way of doing things, also known as a rut! As a trainer I have seen this many times with clients. What I love to see are my clients making space for fun activities like painting, a new sport, or some sort of hobby that keeps them learning through play. These clients tend to be my most calm, well balanced and healthy! Coupled with play, they also thoughtfully make wise food choices, exercise not just for aesthetics but for longevity, and are visibly appreciative for their health.
This season, instead of adding another to-do task to your list, make a commitment to open up some space to get outside, play with your kids, paint with some friends, or take that cooking class you have been putting off.
I’ve worn glasses on and off for a couple of years…and by on and off I mean that I go through seasons of straining my eyes, getting headaches and frustration when I don’t wear my glasses.
A couple months back I decided to make an appointment to have my prescription checked with Iris. Along with updating my prescription, I learned that I have a stigmatism which causes my eyes to strain when trying to read things like road signs, as well as causes tension headaches after trying to do things like read, work on my laptop, or concentrate on anything for long periods of time. After figuring out the important details like which style of glasses to get (obviously), Iris helped me navigate which lenses to get as well as recommended a blue light filter for my glasses due to the hours I spend looking at screen for work. This specific coating helps to prevent strain, improves sleep patterns, and prevents long term eye damage.
If you currently wear prescription eye glasses or are interested in a blue light filter for your glasses, you need to go check out the solutions that Iris has!