August 15, 2014

My BKR / Helping with Hydration!

Hey!

Everyone knows how important HYDRATION is!  Well my BKR helps me stay on top of my water intake!  I absolutely LOVE my BKR bottle.  Its glass, so I'm never worried about any bpa's or other chemicals leeching into my water.  Its easy to carry around, because of the little handle on the lid, and the silicone sleeve makes it super grippy and easy to hold on to when your hands are full with children/groceries/starbucks/barbells.  PLUS its totally adorable and SO many celebs use it too :)

You can throw small chopped fruit in there if you want!  It won't ever stink up your bottle permanently like it would in a plastic water bottle!



See what I mean!  Its awesome!

Get your BKR at mybkr.com.  They have a GAZILLION colors to choose from!

Also - some people struggle with getting their sleeve off and on for washing, if thats you HERE is a link to see how the founder of BKR does it!





xxoo

August 14, 2014

Dear Unhappy Unmotivated Not very Fit Mom.

Dear Unhappy Unmotivated Not very Fit Mom,

Hi.  I know you.  I WAS you.  I got married and put on 20 pounds.  I didn't like myself and I wouldn't let anyone else get too close to me because they would see the real me...I didn't even know who the real me was anymore!

I hated public events!  None of my clothes fit me right.  I just wanted to eat ice cream every night and waffles every morning and thought I would always just be kinda fat.  I actually told my friends that I was just LAZY.

I know that you have no desire to work hard.  I didn't either.  Walking two miles a day 4 days a week did NOTHING for me.  I was tired of being worried that my husband didn't love me anymore, I was tired of being SO self conscious all the time, I wanted to be fit so that I wouldn't become obese during pregnancy, I wanted to be able to toss my kids in the air and catch them, I wanted to be able to hike more than 2 miles.  I wanted to be sexy.

So I sought out someone to help me and I found my partner for working out (my husband!).  I had a stomach-ache every time I went to the gym, I felt sick EVERY TIME for the first TWO MONTHS.  I cut out junk food.  I went mostly to the Paleo lifestyle.

IT WAS HARD.  I would even say that it SUCKED.

But.  Slowly. I started improving.  I got a little faster and I got a little stronger.  And you know what? My butt stopped jiggling as much.  So did my tummy!  I LOVED IT.  I wanted to lift heavier weights and run faster.  I measured myself every couple weeks, and each time there was even 1/8th of an inch gone I did a happy dance.  I kissed my husband!  I joined a life group!  I GOT A BEST FRIEND AGAIN.

I STARTED TO LOVE MYSELF.

I was dedicated to something - myself.  I found courage through God, who I had stopped asking for help.  He helped me SO MUCH.

Guess what!?  YOU CAN DO IT TOO!  Ask someone (me even!) to hold you accountable.  Find a gym community that you LOVE!  I couldn't have done all of this without Audacity.  Decide that you want to be happy and healthy again and then GO GET AFTER IT.

I promise, YOU ARE WORTH IT.

xxoo

August 12, 2014

Name Change Game.

JOYFUL AND FIT

Since becoming a newlywed a lot has changed for me.  I gained weight and lost confidence.  I thought I wanted big things that weren't part of my being sane or joyful.

NOW I have found what I'm passionate about and I'm changing my blog officially to become more of who I am now, not who I was!


I want to help women who lost their confidence to be confident again!

I want to help YOU be the BEST YOU that YOU CAN BE.

I want to be able to share in joys and triumphs and loss and failures with you - keeping in mind that my JOY is found in The Lord, not in my body or in my family life or in the gym.

I hope you still want to be part of this life journey with me!



Comment below if you are interested in finding out more about my online training!  My online athletes have lost INCHES and already have gained an appreciation for a healthy and fit lifestyle.


                                                                                 here
xxoo

July 31, 2014

My gym VS. other gyms.

When joining a gym, you should ask yourself a few questions :

Who here is going to encourage me when I don't think I can keep going?

What does this gym expect of me?

How will I become a better person by joining this gym?


At Audacity (my gym), these are the answers you will get :

Who here is going to encourage me when I don't think I can keep going?
EVERYONE.


What does this gym expect of me?
TO PUT FORTH YOUR BEST EFFORT AND THEN TO HELP MOTIVATE OTHER PEOPLE.


How will I become a better person by joining this gym?
HOW WILL YOU NOT?


Seriously though, the thing I love most about my gym is that it has affected every aspect of my life.  I am more confident, more outgoing, stronger on the inside and out.  This is all thanks to the coaching staff, the people to come to the gym to workout and to Jesus for making sure this gym is still around.  Here are just a few photos to show you what I do at the gym, and to show you what is possible when you work hard and dedicate yourself to making yourself better.










xxoo

June 19, 2014

Post Vacation Chaos.

Going on and coming home from vacation with a 3 year old can only mean one thing.

COMPLETE AND UTTER CHAOS.

Seriously.  I don't think I have ever been as disorganized or stressed out by a vacation before.  We got picked up from the airport and didn't have a car to drive to Disneyland, THATS how disorganized we were!

BUT, that being said, our little 4 days away were lovely.  We got to meet Minnie Mouse, ride a train, go on plenty of rides...I even met Toby Bailey, who I used to watch play basketball for years!  It was SUCH a blast!

Saturday we went to the sunny California beach and rolled in the sand and waves.  There was some sunburning - thankfully not the child, just the adults!  Then on Sunday we got to see a beautiful couple get married on a HUGE yacht!  Just before dinner was served, Mark and I got to sneak up to the observation deck (4 stories up!) and watch the sunset.  It was beautiful!

That being said, vacation with a small one is hard, today has been our first normal day after getting back (not enough sleep for any of us I think!).  Also, I love the California sun, but I really like my Pacific Northwest breeze.

Here are just a few photos, I will most likely dump more on you in the next few days!










xxoo

June 11, 2014

Post Workout Muscle Recovery!



Do you know why people drink protein after a workout?

There are different types of protein drinks out there, you need to find one that fits for you!  First you need to make the choice between animal source protein (whey is the most common) and vegetable source protein (soy or hemp is popular in the vegetarian/vegan community).  Whey protein is often recommended because it is easily digestible and helps build lean muscle as well as aiding in a healthy immune system and MANY other reasons.

Top reason to ingest a protein shake after working out is its aiding in muscle recovery.  When you workout, depending on your intensity, you are creating microscopic tears in your muscles (NORMAL!).  Because of the protein and carbohydrates being used to fuel your muscles, you are going to need to replenish your body ASAP after a workout!  Here is where the protein shake comes in!  Because the whey protein is easily digestible, it hits your bloodstream about 30 minutes after drinking it, this means those proteins and carbohydrates are going right into healing and growing those muscles after their workout.

I also drink aminos before/during/after my workout.  Amino acids are the building blocks of protein! Your body turns all protein into amino acids and this is how they travel through your body.  BCAA's (branched chain amino acids) are recommended for people who workout because they are the aminos that manufacture, repair and maintain muscle tissue.  Read more on amino acids here.

If you are feeling tired and sore after a workout and haven't started drinking a protein shake yet, now is the time to try it!  Build some lean muscle while recovering and providing your body with the macronutrients it needs to be healthy and strong!


(note my almonds- eat your fats people!)

xxoo



 

June 09, 2014

Why do YOU Exercise?


I exercise for :

MY FAMILY - I want to be a positive role model for my daughter and my someday children!
MY SANITY - it's PROVEN that exercise reduces anxiety, depression and increases self esteem!
MY HEALTH - that's a bit obvious..
COMMUNITY - my friends at Audacity are my family!  ❤️


Why do YOU?
Or why don't you?






xxoo



 

June 06, 2014

Eat More FAT.

Have you planned out your good fats for the day?

You want to eat MORE monounsaturated fats or polyunsaturated fats!  These kinds of fats will help lower cholesterol, prevent belly fat, strengthen your immune system and boost your mood!  Your intake of fat should be around 30% of your diet, and it helps your body absorb essential vitamins and minerals.

Take this into consideration when choosing what to eat today!
Avocados have 35% more potassium than bananas - what!  That is crazy, forget bananas and all their hype over potassium!  What you need is a dose of AVO!  Avocados are also rich in folic acid, vitamin k and high in fiber!
*

You can also find monounsaturated fats in olive oil, olives, almonds, cashews and peanuts (including peanut butter!).

Polyunsaturated fats can be found in foods such as salmon and flaxseeds (those are the ones that can strengthen your immune system and boost your mood!).
  
Moral of the story : EAT FAT.

Have questions about the types of fat to eat?  Just leave a comment and I'll get back to you!




June 02, 2014

Achieving my Goals.

Last week I told you I would share my goals with you guys, so - here are my goals for the rest of this year :

To be more Christlike in every aspect of my life.
-I want to be like Christ not only at home to my husband and daughter, but also to my clients in the gym and everyone I encounter.  To better do this I am setting up reading goals for myself and making time in my day to spend a good 30 minutes with God.  Some days this might mean praying for 30 minutes, other days it might mean sitting and listening to Him speak to me.

Having as much fun as possible with my daughter and husband.  
-To me this means spending as much time as possible with my family.  I'm not going to stress out about if the dishes are done and the laundry is folded, I just want to bond with my family in a deeper way and great memories and love and friendships that will last a lifetime!  This one doesn't really have any sort of timeline, but a daily priority now.

Back-squat 2x body weight (right now that would be about 250#, my current back-squat is 210#) and to be able to do butterfly pull-ups consistently during a workout.  
-This is both very specific and very measurable.  To achieve this I will be spending 10 minutes each training day on improving pull-up strength and skill work on the butterfly specifically.  To improve grip strength I'm going to do most of this skill work without gymnastics chalk!  I haven't picked a specific squat training plan yet, I need to consult with my coach on which will be the best for me to get where I want!

All these things are end of year goals, but I will keep you updated on the process and how everything is coming along!  I hope you had fun thinking about your goals and coming up with some new ideas on how to accomplish what you want!




xxoo

Tracy

May 29, 2014

Let's talk about GOALS!

When was the last time you set yourself some goals?   Did you write it down?  Did you pin it up on your inspiration board?  Did you just think about it and then forget the next week?


Today is the day for setting goals and putting a plan in action to achieve them!  But first we need to know how to set goals.

Specific - Give your goal some personality, instead of just saying 'I want to learn Spanish' write down 'I want to know 250 Spanish words'.

Measurable - How will you measure it?  Keep a written list?  Quiz yourself once a week on how many new words you have learned and write them all down!  This should keep you motivated seeing how far you are already coming along!

Achievable - Is your goal feasible and attainable?   Make sure YOU have the influence to make this happen!

Relevant - Is this goal relevant to your life right now and the direction you are headed?  Make sure your goals are working in your favor and not against you!  There is no reason to set a goal that isn't going to push you farther ahead in the life you are living!

Timeline - Set a specific date you want your goals to be accomplished within!  A month, 60 days, by August first?  Pick a day and stick to it, don't push it further and further away!

Now that you have a guideline for creating goals, you need to put together your task list of how you will be achieving your goal.  For instance, if you want to know 250 Spanish words in 10 weeks, each week you know you need to learn 25 new words.  If you have set a fitness goal, create time in your schedule to go to the gym 4-5 times a week and keep yourself accountable!

YOU ARE THE ONLY PERSON WHO WILL MAKE SURE YOU SUCCEED!!!

Tell me your goals and how you are going to achieve them!  Need help putting together some goals or a plan?  Comment and leave your email and I would love to help!

Next week I will share my goals and my plan to achieve them!

May 27, 2014

Fitness on the Brain.

Nowdays, my job is full-time mommy and part-time trainer at my gym (Audacity Athletics).  Obviously, since I work at a gym fitness is always on my mind!  But since becoming a mother its been a little bit more difficult to go workout, or have the brain-power necessary when arriving at the gym!  My motivation was lacking a little on Friday during my workout and I found myself dreading it and even complaining during the workout (Nancy).  UGH.  I hated hearing those non-confident words coming out of my mouth as I was overhead squating what felt like a BAJILLION pounds - it was only 65#.

Over the weekend I confronted my mental state.  I'm tired, my life has something new and my brain is still trying to process.  But I got my booty in gear and did this workout in my garage Sunday night.


4 Tabata Cycles : Each cycle  is 20 sec work, 10 sec rest - 8 rounds

Cycles 1 & 2 (move from one movement to the next each 20 second round, you should do each one 4 times at the end of the 2nd cycle of Tabata).
Dumbbell Thrusters (all I have are 8#'s, better than nothing!)
Dumbbell Curls
Push ups
Plank Hold

Cycles 3 & 4
Jumping Lunges
Jump Squats (with dumbbells)
Mountain Climbers
Hollow Body Hold


I also worked on my handstand push ups, I love that my new house has a garage!

This week I am more excited about my workouts, and so glad I have a little life to influence with our healthy lifestyle!

Try this workout and let me know how it goes, I promise you won't be disappointed!




xxoo

May 24, 2014

Proud Mommy.

Ladies and gents-  I AM A MOTHER. 

I tell this tiny person stories and that I love her.
I tell her to remember to wash her hands, and to hold her cup with two hands.
We make our Minnie's hug and kiss and we watched The Croods the other night.
I got to watch her ride her new bike with her daddy and heard her ask her daddy sweetly to help with her bath. 

My heart is so full and so happy.  My husband is the greatest daddy I have seen, he loves her and is gentle, he tells her to listen to mommy, he helps her pick out her outfits in the mornings.  He loves playing in her new kitchen (thanks Grammy and poppa!). 

We have the best life, just packed full of Jesus' love for us.  I continue to pray that I will give birth to a child someday, but for now, my heart couldn't be happier with what God has blessed me with.  A husband who is an amazing dad, and a little girl who is such a sweetheart.

And guess what!  I can now be a mommy blogger ;) 


xxoo