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...

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!)...

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...

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...

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...

My husband came home from work the other day and said it was official - he has become a soap snob! I made our own soaps a few weeks ago and we are both obsessed with them. They smell amazing, they are cleaning our hands, they are nourishing our skin with oils, and they are HEALTHY for us, NO added fake fragrance. Here is what you need - You need a glass soap dispenser (I got a foaming one from Fred Meyer and its AMAZING), some unscented castile soap. I bought Dr. Bronners from Fred Meyer - here is the link on Amazon . You will also need whatever kind of liquid oil you are comfortable with. I used Sweet Almond oil in one and Fractionated Coconut oil in two others. Also you will need some Young Living pure essential oils - cleanest of clean oils with a Seed to Seal promise! Here is your How To! Add 2 tablespoons unscented castile soap to soap dispenser. Add 1 teaspoon of either the sweet almond oil or fractionated coconut oil (you can also use grapeseed oil or avocado oil -...

GUYS! I'm not really a 'DIY'er. It's not so much my thing. I'm not very good at following recipes and generally if someone says 'Hey - do this...'  I say 'YOU do that'. I put aside my contempt of being told what to do and researched a bunch of different laundry detergent options. I kind of mixed a few of them up and yesterday made my first batch! I decided to just do one load worth at a time because I didn't want to make a big amount and then hate it. Here is the recipe I used - 4 tbsp Dr. Bronners Castille soap - baby - unscented 1/4 cup Borax 1/4 cup Super Washing Soda 4 drops YL Purification Essential Oil 4 drops YL Lemon Essential Oil 4 drops Lavender Essential Oil Just dump each item into the washer with your clothes! and you guys - I almost died and went to laundry detergent heaven when that washer stopped and I smelled those freshly washed clothes. Mmmm. So fresh and so clean, clean. I'll probably only put the ...

You guys ever feel like your sports bra is squeezing the life out of you? Maybe its time for me to cut back on those sugar cookies... Or maybe add in an extra workout! Here's an easy one to follow! Tabata (20 seconds work, 10 seconds rest for 8 rounds!) - jump squats - situps - weighted lunges - plank - push-ups - kettle bell swings - deadlifts Pick 3-5 of these and go to town!  Do 8 rounds of each or do every other to mix it up! Enjoy! Found here on my Pinterest xxoo

If you didn't guess it by the title - I've started using Young Living essential oils!  I am absolutely overwhelmed with the amount of love and support from the YL community and the team I get to be a part of. Last week I told my sister I was ready to buy my Premium Starter kit. We chatted for a few days about the business side of it and I was VERY leery. As soon as I got my kit, I rolled on some stress away and started up my diffuser with 4 drops of lavender and 2 drops of Copaiba. I pretty much melted into a puddle on the floor and leafed through all the amazing information that the kit came with.  I'm still very new to oils but learning SO much! How the oils work through frequencies in the body and how the oils are absorbed on your skin, what smells work well together. I'm most excited to learn about how they can aid people in their journey to healthy living!  If you have any questions or are slightly interested, leave me a comment and I will send you some infor...