Tracy Evelyn Health & Fitness

Guys. I've started around 512 books over the last few months. I haven't finished any. GAH. Here's just a few - Divergent by Veronica Roth. I'm so excited to actually keep reading this. I loved the movies but feel like the books are ALWAYS better. I haven't read much of this one yet because I feel guilty every time I pick it up. I always feel like I should be reading something that will improve me. I'll finish it some day. Simple Steps to Foot pain Relief by Katy Bowman, MS. I started reading this one for clients who have foot / knee / hip / back / shoulder pain. Basically any pain. I love trying to help my clients more than what they expect, so bits of information I can soak in and pass on are great! Katy Bowman does a great job breaking down the foot and then gives some awesome techniques on things you can do to help your feet. I'm close to done with this one actually, and thats good because it's due back at the library in a few days. Goo...

This month I kicked my fitness level (and nutrition) into high gear! After taking this year to build my training business and explore the essential oil world, I'm ready to get back to my heavy lifting / pull-ups with no problem / squat everyday self. That also means I need to keep an eye on what and how much I'm eating to fuel my body properly for the bigger workouts I've started incorporating! I have got to throw in a few at home workouts this week, now that Peanut is back in school (hallelujah) and I don't have to feel guilty for spending 45 minutes in the garage alone! Woo! Here's a workout I did this week that I though you would enjoy (and it'll make you work pretty dang hard). 5 min airdyne bike/ warm up (or go for a quick 5 min jog/row) 20 min AMRAP (as many rounds as possible, basically, set a 20 minute timer and do as many sets of the following as you can before the timer runs out!) - 25 Double Unders (or 50 single unders with the jump rope) - 1...

You gotta take supplements guys. I'd love to say that our healthy diets are providing us with all the nutrition and micronutrients we need - but  - it just doesn't cut it. Eating a carrot with lunch, some salmon and a handful of spinach and broccoli at dinner isn't giving your body what it needs to stay above the wellness line. Micronutrients are required for normal growth and development of cells (organisms). 2000 IU of Vitamin D is recommended for adults between 19-50 years old and double that for when you're 50-65 years old. Guys. Taking omega 3's can help with depression. WHAT. ( here ) The one I take has DHA and EPA as well as some Vitamin D & E. Also Clove - Google clove guys. Friends, we are constantly being bombarded with pollution / toxins / emotional and physical stressers. We don't get enough sleep / movement / sun and our bodies have a hard time keeping up with the pollutants we are subjected to! Vitamins and minerals aid our bodies d...

We've all been there. You workout for 3 weeks, go out to dinner, grab a few drinks with friends, forget why you were going to the gym in the first place, lay on the couch watching endless episodes of FRIENDS and suddenly you haven't been to the gym in a month. Here are 5 things you can do to get your booty motivated again! 1. Enlist a Friend.  - Look, it's hard to go at it alone. Grab a friend and pinky promise that you won't quit. 2. Get on a Program.  - Here's the thing, you're either going to go to the gym without a plan and walk around for 15 minutes until a cardio machine is available OR you can join a regularly scheduled class and hold yourself (and your friend) more accountable. It gives you an absolute time / place to be working out AND you don't have to plan ahead of time what to do! No brainer. Join a spin or pump class, a group class at our local small business gym (like Wimberly Training ;) ) or try out a CrossFit gym (I love CrossFit!)...

Waaaayyy back in February my friend and co-trainer at Wimberly Training asked me if I wanted to train for a Sprint Triathlon with her - I thought, SURE, I'm basically terrible at all of those things, so I can only improve - right? Things you need for a tri : 1. Swimsuit or Wetsuit 2. Bike + Helmet 3. Running shoes. I had running shoes, so we got started with a 20 week training program that Katie designed. Luckily I had a friend who let me borrow her wetsuit and bike (shout out to MaryAnn D!). We started swim training at Evergreen State College and, well... I was terrible. I couldn't swim more than 10-15 meters at a time before having to stop and grab the wall. Yup, it was a good thing we had 20 weeks. Every week we did a swim, run and biking session. I added in an extra run or bike when I could, but not any extra swimming because we had to pay for each session and I wasn't trying to win or anything ;). We also tried to keep up with weight training - but as per...

These babies are FANTASTIC. You need to have them ASAP. I found them on Pinterest (like all the other moms out there), and then made my husband cook them for me (because although I like cooking, I am too busy hustlin' and my husband respects that). Also I made him buy me tortilla chips. Sometimes I'm better at resisting the urge to eat an entire bag of chips, not yesterday. Ps - exchange the ranch for plain greek yogurt ;) http://pin.it/ltwx5P0 Recipe from this awesome blog - http://peasandcrayons.com/2017/04/spicy-sriracha-shrimp-tacos-with-cilantro-lime-slaw.html xxoo

Woah. It's been a while friends. I've been, oh you know, busy. Life gets crazy. I'm planning on trying to stick this out a little better this time around. My olympic weightlifting was put on hold for a few months while I was training for a half Triathlon! I want to tell you more about tri - but for now, I'll leave you with these REALLY COOL photos of me basically dying at the end of it. Have you done a triathlon? I want to hear ALL of the details, ASAP!                                                                                                                                                       ...

This coming Saturday I'm hosting a fun 'Pamper Yourself' get together with one of my friends Erin. I'm SUPER excited about it! One of the things we are creating is a charcoal mask! We got some activated charcoal, aloe, apricot oil and some of our favorite EO's for skin and we are ready to rock! Want to know why Erin and I decided to host a party where we rub charcoal on our faces? Here's the deal - because toxins stick to the activated charcoal, it makes a good candidate for a deep cleanser and detoxifier. It’s all-natural and won’t add new chemicals to your skin when you use it. That also means, less for your skin to have negative reactions to and less risk of your pores being clogged with a new ingredient meant to clean. We are adding apricot oil or aloe to provid e moisture for your skin and Tea Tree - which is HIGHLY recommended to help with blemishes. I have a few other oils that we can add a drop into the mix (of course!), such as Manuka, Geranium...

I love NOTHING more than finding FREE gorgeous stuff! Here is a link to the most wonderful desk / wall calendar printouts you will ever find ! There is just a little sneak peak of the amazing-ness you are about to discover! xxoo

Friends! One of my FAVORITE items that Young Living produces is finally BACK IN STOCK! Progessence Plus Serum!! Pro+ (as all the oily ladies call it) has progesterone from wild yam extract - let me give you some DL on progesterone. Progesterone is one of the hormones in our bodies that stimulates and regulates various functions. Progesterone plays a role in maintaining pregnancy. The hormone is produced in the ovaries, the placenta (when a woman gets pregnant) and the adrenal glands. It helps prepare your body for conception and pregnancy and regulates the monthly menstrual cycle. It also plays a role in sexual desire.  ;) Basically, our women bodies LOVE it. I use Pro+ twice daily (three while menstruating, TMI?).  Here is some basic progesterone info! If you aren't pregnant, some symptoms of low progesterone include: Low libido,  Hot flashes,  Migraines or headaches,  Depression, anxiety or other mood changes,...

Okay - not EVERYBODY - but 80% of us Americans lack magnesium which causes a whole slew of problems including: anxiety, bowel disease, heart disease, insomnia, migraines, tooth decay, asthma, diabetes, hypertention, kidney disease, osteoporosis, blood clots, depression, liver disease, nerve problems and others. Why do we lack so much Magnesium? Because your food is only as rich in the minerals and vitamins and the soil it grows in. And in today's world farmers aren't going to spend the extra cost and time (up to 5 years) to properly treat the soil before planting crops.  Mineral Essence contains magnesium and calcium and over 60 ionic trace minerals so it is easiest for your body to absorb them. Thanks YL for know what is so important for our bodies and giving it to us! Mineral Essence is also super good for those preggo mamas who are growing babies and stuff. Another mom tip: give it to your kiddos when they have growing pains, they will feel SO MUCH better.  Note: th...

1.  Go into your bedroom or car alone. BLAST your favorite song and sing as loud as possible. Laugh at yourself. Take a deep breath and tackle the rest of your day! 2. Eat something you LOVE and don't feel guilty! Enjoy every bite and know it was worth it 3. Lunge around your house for 5 minutes. Or squat / do jumping jacks / burpees / setups - for 5 minutes. It will take your mind off whatever struggles and get you motivated quick! 4. Plan a lunch date. With your spouse / boyfriend / girlfriend / best friend / co-worker. Lunch dates are a quick way to feel connected to someone you treasure time with 5. Sleep for 8-10 hours at night. Even just make special intentions ONE night a week to sleep an extra amount. You're welcome ;) 6. Spend a day DISCONNECTED. Yup, I said it. Leave your phone where it is, leave your laptop closed. Play movies on your DVD player  or lay around reading. 7. Soak in the bath or a hot tub for an hour! Pour a glass of wine or your favorit...

TODAY'S THE DAY, HOORAY - HOORAY!! Online Training is officially UP AND RUNNING! You can jump in anytime you want - You won't regret - PROMISE! xxoo

After ordering my Starter Kit and diffusing the heck out of all my oils, I KNEW I needed more! HA! I've made a list of my favorite 5 items to ALWAYS have in stock (outside of the kit oils, because really, I am ALWAYS going to need ALL the oils in the kit). 1. CEDARWOOD Have I mentioned this lovely oil before? DEFINITELY. Because it's magical. There are a bunch of verses in the Bible that even mention how wonderful cedar wood is! Apparently everyone who was anyone used cedar to build with ;)  This magnificent oil and whisked me off to amazing slumber more times than I can count due to its support of the pineal gland, which releases melatonin! I recently have been using it to grow mermaid hair (more on that in another post sometime I think!). 2. ORANGE / ORANGE VITALITY The smell of this sweet citrus oil is heaven in a bottle. When I inhale this I immediately relax and know everything will be ok! It is rich in limonene (google it) and is studied on its abilities to ...

Supplements for me have always been tough. I hear stories about plumbers always finding whole vitamins in the sewers, or synthetics being added into vitamins and it scares me, so I never buy them. But getting perfectly well rounded nutrition is hard, especially if you have a slim budget. We do our best to feed our bodies well, but its a good idea to be taking some vitamins and supplements as well  :)  This Young Living line up is ENDLESS, so get ready! Master Formula - Full spectrum, multi nutrient complex, providing premium vitamins, minerals, and food based nutrient support to general health and well-being. It utilizes with Synergistic Suspension Isolation process - SSI Technology - and is delivered in three distinct forms. Collectively, these ingredients provide a premium, synergistic complex to support your body. Naturally supports general health and well-being for the body. Gut flora supporting prebiotics Ingredients help neutralize free radicals in the body...

My reading has been amping up lately as I have discovered AUDIOBOOKS!!!! They are the best. I drive 30-60 minutes a day, so I love that this time for me has become useful! Anyway - Here are a few books I've finished up this month so far!                                                                                                              GRIT - Angela Duckworth There was way more information in this book than I needed. I got the drift after a few chapters - but I rarely DON'T finish a book so I fought through (it took me like 4 months, oops).  I liked the tips she gave on parenting for Grit, and for enhancing your own personal Grit. BUT, it also made me feel a little guilty, like I quit too much and...

I have always LOVED helping you all with health and fitness - and soon my training is going to be available to anyone! I am starting an online fitness group! It will be through my personal training job at Wimberly Training and I couldn't be more amped up about this new project! It will be for anyone - just starting, adding a few extra workouts into your week and add-on capabilities for avid fitness-ers! Expanding my horizons and making dreams happen xxoo

OILS + KIDS = BIGGEST HAPPY FACE EVER. Our kiddos benefit from many oils, supplements and NingXia too! Young Living has created items especially for our little ones! There are products ALL OVER the shelves at stores that are filled with proven cancer-causing chemicals. KNOWN to make our kiddos sick, infertile, and wreck havoc on their delicate body systems from the inside out. They know these products are awful for us, they still sell the awful things AND they continue to make more. Gah. Its our job to read labels and be knowledgeable about what we are giving out children. Our children health starts with us kicking those toxins OUT of our homes! I challenge you to go through your kids products (using the Think Dirty app we talked about) and throw out those ones with nasty cancer causing chemicals, then look up the ingredients in Young Living’s products and be happy! Ok - Here’s the happy stuff KidScents Oils Mini Set - 3 pre-diluted oil blends designed just for...

I know, I know - You guys are all dying for your next at home workout! I really should give you at least ONE a week (instead of closer to one a month, PLEASE tell me that you're getting sweaty more often than that!). Here you go! EMOM (every minute on the minute) Within every minute you need to finish that number of minutes worth of repetitions of each movement. Go until you can't fit them all into the minute you are on! Example - Choose Burpees and Squats Minute 1 - 1 burpee and 1 squat Minute 2 - 2 burpees and 2 squats Minute 3 - 3 burpees and 3 squats Continue until you can't finish that minutes amount of reps! Choose any two movement and do one round until completion, rest a few minutes, then choose a different two movements and go again! Ideas for movements - Situps, v-ups, squats, burpees, lunges, jump squats, kettle bell swings (if you have a KB) bicycle crunches, cleans, presses - anything you want! HAVE FUN! xxoo

For as long as I can remember, I have used Dove Original scent deodorant. I thought it was the best! I smelled good, my armpits never got irritated, and it never left white streaks in my underarms! HOLY CRAP. I was suuuuuuper wrong about how great it is. I've been reading about how icky and toxic Parfum is (one of the ingredients in this deodorant). 3000 fragrant ingredients are added to most personal care products to mask odors or add a present scent you guys. THREE THOUSAND INGREDIENTS. Here is what is listed on their website: Active Ingredient: Aluminum Zirconium Tetrachlorohydrex Gly (15.2%) Inactive Cyclopentasiloxane, Stearyl Alcohol, Isopropyl Palmitate, Ppg-14 Butyl Ether, Talc, Mineral Oil, Hydrogenated Castor Oil, C12-15 Alkyl Benzoate, Dimethicone, Fragrance (Parfum), Peg-8, Bht Lets also talk about Mineral Oil. This is what wikipedia says about mineral oil :  The  World Health Organization  classifies untreated or mildly treated mineral oils as...

I didn't do new year's resolutions this year, but I did actually sit down and write a list of goals out for the year! One of them was to read more books than 2016 (15 books) so I'm already working my way towards my goal of 16! I just finished reading a book called Breaking Busy by Alli Worthington ( amazon ). I truly enjoyed the book! She gave a lot of real life scenarios and some of the things she does to 'break' her business. Now that I'm talking about this book, I can't seem to pin point one thing that I've applied from it...Yikes. Maybe that means I'm not too busy? Or maybe that means it didn't REALLY speak to me. All I know is that she talked about Time Management A LOT. Which is obviously great. And maybe I should go think about how to apply that. Ha! Currently I am reading Gentle Babies by Debra Rayburn ( amazon ). It is about Essential Oils and Natural Remedies for Pregnancy, Childbirth, Infants and Young Children. I'm learnin...