Creating a Capsule Wardrobe with Project 333

Creating a Capsule Wardrobe with Project 333

I’m no stranger to doing a capsule wardrobe: it is how I’ve packed for trips for years. I’ve been a fairly light packer all my life and could pull out my 4 or 5 time-tested outfits and put them in my suitcase with no problem. The problem was the rest of my closet because after taking my capsule out, you could barely notice that anything was missing from my closet.

Capsule Wardrobes - one outfit

Minimalist Packing

It came to a point where I began to ask myself, what is wrong with the rest of the clothes in my closet, and, more importantly why do I still buy more? The closet de-cluttering sessions I did regularly worked only temporarily and, tired of doing the same thing with the same results, I heard about Project 333 and decided to give it a try.

Project 333: a Capsule Wardrobe with a Difference

A capsule wardrobe is a minimalist approach to getting dressed. Project 333 takes seasonal differences into account. It is a capsule wardrobe for 3 months (usually following the change of seasons) with 33 items.

 

From doing Project 333 (from Be More With Less) I learned that the outfits I was packing for a trip was my real wardrobe, taking seasonal differences into account. I don’t really need more than the half a dozen tops/t-shirts, 2-3 sweaters/jackets, and a few different pants and dresses plus outerwear and shoes, and having more than than makes my life more difficult.

What goes into your Project 333? Everyday clothes for work or after, outerwear, shoes, jewellery and accessories. Not included is underwear, sleep wear, things you wear around the house (like for gardening and cleaning), and workout clothing. Courtney suggests wearing workout clothing only for exercising and gardening clothes just for gardening. Everything else is put away, out of sight until the next round of Project 333.

Dress with Less and Create a Capsule Wardrobe

Capsule Wardrobe

(c) Be More With Less

 

I’ve taken other courses on capsule wardrobes and minimal wardrobes, but found that doing Project 333 is much deeper than finding the season’s pivotal pieces in the right colours, or just decluttering. It is about finding what works for YOU. If are feeling overwhelmed by your wardrobe decisions, Project 333 is a great way to learn more about yourself.

My Summer Capsule Wardrobe

  1. Jacket (navy linen)
  2. Jacket (Grey Linen)
  3. Jeans (white)
  4. Jeans (wide leg)
  5. Shorts (white linen)
  6. Shorts (denim Bermuda)
  7. Dress 1 (black tank)
  8. Dress 2 (grey tank)
  9. Dress 3 (black t-Shirt)
  10. Dress 4 (navy slit neck)
  11. Dress 5 (navy/white stripe tank)
  12. Skirt (long navy silk)
  13. T-Shirt 1 (black scoop neck)
  14. T-Shirt 2 (blue/white print)
  15. T-Shirt 3 (grey black linen
  16. T-Shirt 4 (grey-white stripe)
  17. Top 1 (navy elbow sleeve)
  18. Top 2 (off white poncho style)
  19. Top 3 (off white tunic)
  20. Top 4 (blue linen tank)
  21. Grey sandals
  22. Beige loafers
  23. Grey gladiator sandals
  24. Poncho
  25. Hat
  26. Sunglases
  27. Backpack
  28. Wallet/clutch
  29. Jean Jacket
  30. Trench Coat
  31. Scarf
  32. Scarf
  33. Necklace

 

How to make upcycled clothing fragrance-free

How to make upcycled clothing fragrance-free

Upcycled clothing: read sustainable fashion, second hand rose, re-used, or ‘thrifted’ clothes – are you a fan? I am, and one of the main reasons for that is my health. (Another reason is this.) Usually upcycled clothes have ‘broken’ the dyes, pesticides and other chemicals used in the manufacturing process. But when the garment has odours from the previous owner, the gain isn’t huge.

Don’t get me wrong – I’m talking about ‘clean’ smells. Sometimes there is perfume on the garment, but often that scent is coming from laundry detergent and fabric softener. They can be difficult to remove even after multiple washing in fragrance-free laundry products.

Ways of getting rid of fragrance residue in upcycled clothing

Depending on the fiber content and how scent-saturated your upcycled clothing is, you may have to try a few of the following suggestions on your upcycled treasures. Keep in mind that if you are dealing with a delicate fabric, none of these options may be suitable and I’d take it to a specialist cleaner. I would also ‘escalate’ as needed, i.e. if sun and fresh air didn’t work, I’d try the soaks.

 


Hang it

The scent of clothing hung outside to dry is wonderful, and it can remove odours! The first thing I always try is hanging the garment outside. About as low tech as you can get, UV rays break down the chemicals that coat the fibers. This also works on new clothes that have a strong dye scent. There is a possibility that there may be some sun fading so it is a judgment call.

Soak it

Soak the garment in vinegar overnight, (or use a mixture of vinegar and borax). Rinse and dry, repeat if needed.

Box it

*In a sealed container add charcoal briquettes (plain – not ‘easy-start’ which contain lighter fluid!) and the contents of a box of baking soda. Add the clothing and let it sit for at least a week.

Wash with an additive

*Use a peroxide based laundry detergent to oxidize fragrance residues in the fabric. Or, some people recommend adding about a cup of vinegar in the washing machine along with your regular detergent. However, it appears that vinegar causes rubber hoses in the washing machine to wear out more quickly so I just thought I’d mention this warning.

* I have not tried these so I can’t say how well it works but I really like the dry baking soda and charcoal idea.
* Some people recommend a baking soda soak (I have used about a 1/2 cup baking soda in my washing water) but it could ruin the fabric. Baking soda doesn’t fully dissolve, which you know if you’ve ever cleaned your sink with baking soda paste – and it is abrasive.

upcycled clothing
The way I see it, perfume-stinky upcycled clothing is unwearable for me. If I ruin it getting the scent out, so be it: it is usually a low investment I am talking about.

But if your upcycle find is something precious or delicate, it might be a good idea to contact a company that removes odours professionally. There is a time for DIY and a time for calling in the experts!

 

Shopping for Food to Get More Movement

Shopping for Food to Get More Movement

When I was a kid my mother did a big grocery shop once a week. She made a plan of what we were going to eat for the week, and except for stocking up on milk, that was about it – she didn’t usually go back to the store for more. (Of course there were a lot of reasons for that.) When I started my own household, I thought this was the right way to shop – the most efficient, ‘proper’ way to shop – so that’s what I did, except it never really worked.

2014-06-09-16My husband comes from England where, growing up, his mother and grandmothers went to the green grocers for fruits and vegetables, the butcher shop for meat, the fish mongers for fish, and so on, getting what they needed daily from small specialty shops. Food was bought to be consumed on the same day – or within a few days. Although this changed when they moved to Canada, I think what you learn when you are young stays with you and he still likes doing the shopping like this – even more so now that we live in an urban environment where there are shops close by.

For decades we did the big weekly shopping because there wasn’t an alternative to walk to a store: we lived way out in the country. Walking to the store would have taken the whole day and we wouldn’t have been able to carry enough to make it work. Yet even when we moved into the city and had the opportunity to walk to the store, we still drove because it was our mind-set by then: a big weekly shop was just more efficient, we believed.

What changed was two things: not being self-employed anymore and having shops close enough to walk to. I soon found that working in an office Monday to Friday job left me with a lot of chores to do on the weekend, and doing a big weekly shop that left me tired and cranky wasn’t the way I wanted to spend my time. We’ve shifted gradually to picking up things as we need them: not daily because we don’t really need that, but several times a week. We also make shopping part of our weekend excursions by stopping at a market on our way somewhere else.

Getting Exercise while doing your Shopping

Here’s how daily shopping gives you more nutritious movement.

  • First of all you get the extra walking just going to the store, whether you are making a separate trip from home or adding it onto your daily routine.  If it is a separate trip, you of course get the extra walking to and from the store, but even if you are stopping into the supermarket on the way home from work, don’t discount those extra steps. I usually shop the outside aisles for raw ingredients, but often there will be one thing that takes me up and down the inner aisles.  I’m covering a lot of the same ground a few times a week that I would have done weekly and it is extra!
  • Secondly, I am only buying what I can carry (hopefully) but walking home with not only the weight of the groceries, but the size and shape of the items (the load) makes me use my body in a different way than I normally do. I use different muscles with more variation as I shift hands, carry with both arms, tuck things under my arms – just to get them home. Even more fun is carrying things without a bag! a(For more on this read It’s the Great Load Lesson, Charlie Brown, by Katy Bowman.)
  • Compare the amount of work it is for your little shop to your big shop: with your little shop you probably have a hand cart or carry your items to the checkout, then you carrying your items home. In the big shop the wheeled shopping cart does the work, the items are bagged and wheeled to your car. There might be a bit more work to unload them and get them to your kitchen, but nowhere near the same movement nutrients as carrying things in your arms for a walk home.
  • You can combine picking up food with entertainment. I realized how far we’d come on the weekend when we walked to Granville Island and picked up some things in the market. It is about a 45 minute walk and a short ferry ride away, but we walked at least an extra hour around the market and shops, and we came home with a bag of bagels, a block of butter, some corn tortillas, salsa verde and smoked salt – without bags. Granville Island has gone plastic shopping bag free and we didn’t have any bags with us, so we carried it. (We did get a small bag for the butter – apparently they are 100% plastic free yet.) That’s a pretty different movement experience than buying a weeks’ (or more) worth of groceries and loading them into the car.

I suspect there will always be times when we drive to pick up things – because we have the option if we need or want it – but I am now firmly of the mindset that shopping more frequently is the way to go and if you can manage it, you will be doing your body a big favour.

 

 

Train for your Standing Workstation.

Train for your Standing Workstation.

Devices for turning your desk into a standing workstation are popular right now; I have one myself and it is so good to have the variation. But here is something you should know about standing work stations: your body might not be strong enough to stand and work all day. People who have to stand for work know what I’m talking about. About 7 years ago I got a job in a coffee shop and it was the most physically taxing thing I’ve done. It was much more demanding than teaching dance aerobics classes. That summer I had pain just about everywhere, but especially in my feet and calves.

Photography by Deborah Redfern - Movement Practice

Standing workstation on top of a bookcase.

Prolonged standing in a relatively small range of motion can give you pain in the knees, hips, lower back, shoulders and neck. Look at it another way: if you’ve trained your body to sit for a long time, starting from a young age, your body adapts to that position. If you don’t agree just consider that graduating from high school trains you to sit relatively still for 12-13 years. If you want to increase your range of motion, you will need to undo some of that adaptation without ‘challenging’ your adaption, which is what can happen when you try to work at a standing desk completely (or suddenly start working in a coffee shop) before your body is ready. In other words, to be able to use a standing workstation without pain, you need to train your body for it.

How to Become a Stand-to-Work Pro

Shoes

Like with any other training, your gear is important. To become a standing-to-work winner critically examine what you are wearing on your feet. Consider these 3 points in your shoe choices: heel height, toe box, and flexibility.

# 1 Heel height ‘zero-rise’.Ageless and Well Shoe Choices

Ideally, zero rise (totally flat) shoes, but if you are used to wearing a heel and have heard about the benefits of going flat, it is better to transition into them gradually. Going to a totally flat shoe while moving to a standing workstation may be too drastic a move (but you can alternate between what you usually wear and a lower heel.)

# 2. A roomy toe box with no toe spring.Ageless and Well Shoe Choices

Ideally your shoe should have a toe box that is wide enough for you to spread your toes sideways and wiggle them up and down. You also want to look at how much toe spring the shoe has, because that can keep your toes flexed upwards. Both a narrow toe box and toe spring in your shoe may even be a cause of plantar faciitis. You will never see a toe spring in a pair of flip flops but you see them on some ballet flats. Does your shoe look like a banana? It has toe spring.

# 3 Flexible Sole. Chukka by Soft Star Shoes

Most shoes really act like a cast to keep your foot from moving around in your shoe but there are about a hundred muscles in your feet that do not get to move at all if your shoes are so rigid that they prevent natural movement. Do the flexibility test: can you twist your shoe from side to side? Can you bend your shoe at the ball of the foot?

Again, I want to stress that going directly to a ‘barefoot shoe’ may be too much, too soon. You may need more padding under your foot. I don’t own a pair of Lems shoes but I have heard they are very good for transitioning to a minimal shoe. You could also consider using an anti-fatigue mat under your workstation.

Also:

# 4. If you currently wear an orthotic device continue to use it as you adapt.
# 5. Don’t just stand there, at your standing workstation. Move around a bit, unlock your knees, stretch your calves, unclench and untuck. I keep a tennis ball close by and I roll it under my foot and use it to stretch my calves.
# 6. Finally, start out by standing for short periods of time, working up to 60 minutes of an 8 hour day. Gradually transition to longer periods of time standing.

Muscle lengthening and strengthening Exercises

You will probably need to undo your adaptation habits in order to stand to work (for longer periods) without pain. One result of sitting for long periods (either in a long session, or over your lifetime) is that the muscles on the back of the legs get shorter which requires the body to compensate in particular ways such as flattening the lumbar curve and tucking the tailbone.

Here are two Alignment Snacks from Nutritious Movement to take you through this series: Stretching the Standing Muscles and Walk This Way, Stand This Way. They can be purchased by clicking on the links below.

Deborah Redfern Corrective Exercises

The Calf Stretch lengthens the calf muscles.

 

Stretching The Standing Muscles 

Focus on stretching the standing muscles first. Props you need for this exercise series which targets the gastrocnemius, soleus and hamstrings, are a rolled up towel or yoga mat, a dome or even a book.

 

Ageless and Well Corrective Exercises

The Pelvic List strengthens the lateral hip muscles.

 

 

Walk This Way, Stand This Way 

Your lateral hip muscles need strengthening (they are weak for most people.) In this series you will learn more about balance and strengthening your lateral hip muscles. You will also need a rolled up towel or yoga mat, dome or book for these exercises.

 

 

 


 

Minimalism and Emotional Clutter

Minimalism and Emotional Clutter

When it comes to living a more minimal life, it is not about always about the physical ‘stuff’. Often the ‘weight’ of buying and owning is emotional, and that can live entirely unseen. Here is what I mean.

You probably have an inner voice that is all about practicality, need and value. Those are good qualities but they are capable of robbing joy from your life. For example when you see something for sale that you like your inner voice says: “you can make that yourself.” Or, “you’ll never wear that/use that.” And how about this one: “don’t buy the first thing you see. Shop around and find the best deal”. Even, even if the “best deal” is not what your heart really desires.

Shopping used to be really painful for me because of my inner voice. It used to take hours for me to make a decision to buy, which was, in itself, emotionally draining. I remember a particular time I wanted to buy something as a reminder of a special weekend.

turquoise earrings

Turquoise Earrings from Mexico

By the time I found a little shop that sold the type of things I like, it was near closing time and, as usual, my inner voice was in full force so any personal purchase was going to be met with resistance. I often buy a pair of earrings to mark an occasion or trip and on this day my inner voice reminded me that I tend to wear the same two or three pairs of earrings all the time despite having many pairs.

(To silence that voice I can remind myself that even if I do not wear the earrings, I enjoy looking at them because they instantly connect me to the occasion. It reminds me of the people, the place and the feeling, and that is a sweet and tender feeling.) But back to my story.

I left the store without buying. I told the clerk I was having trouble making up my mind and would return the next day.  But as it turned out, that was THE shopping opportunity of the trip. The next day was filled and we left early the following morning. I felt a small sense of loss which wasn’t about having the ‘thing’. It was about dampening my child-like delight, joy and enthusiasm.

It happens to me less these days but when it does, It makes me feel sad, and the memory of those times lingers. This is emotional clutter. It is blaming thoughts, continual internal commentary, being judgmental about yourself. It can also be having regrets, not releasing events and holding on to the past. It is the feeling of being emotionally beaten up.

I am sure you will be able to relate to my story: it is very common and I believe we all have similar patterns around our different issues. Personally I learned something I hadn’t quite seen before. Although I have played out this same scenario many times in my life, something clicked this time  and I was able to see it clearly as clutter.

Physical clutter might seem to be easier to handle but I find it is the emotional clutter that drags me down.

My Solution

My solution to this is to decide before setting out on a trip that I will get something for myself and to make time for it. It would not have to be something bought in a store. It could be a photograph I take, a few quiet moments writing in my journal, time spent searching for a special stone or shell. But if shopping is part of the occasion I could plan a budget in advance and have a ‘no questions allowed’ policy.

What will you do to release a pattern of emotional clutter?


 

Maui Magic – Photo Journal

Maui Magic – Photo Journal

“When you take a flower in your hand and really look at it, it’s your world for the moment. I want to give that world to someone else. Most people in the city rush around so, they have no time to look at a flower. I want them to see it whether they want to or not.”   ~ Georgia O’Keefe.

The memories of my recent trip to Maui will last far longer than the tan marks on my feet, gained from walking the beach for hours while breathing in the fragrant and moist air. There is no deep meaning in this post, except that sharing beauty is deep in and of itself. When I travel, I mostly take photographs of the plants, trees, water and sky, and the creatures I happen upon – pretty much the same thing I take when I am at home.