Tracy Evelyn Health & Fitness

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!)...

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...

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 ...

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...