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...

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

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

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

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

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

How could she not be the cutest glasses wearing Peanut you ever saw?! Watch out world, she has BIG things planned, and her little brain is working overtime in Kindergarten!  She has already started reading me books, and nothing could make me happier! xxoo

Here is another simple workout for you to do at home!  (Check out the  first   at home workout too!) Sometimes it's after dinner and all you want to do is sit on the couch and watch tv with your husband (aka - my life). Instead of plopping down on the couch - warm up with some in place high knees or jumping jacks for a few minutes and get your timer going on your phone! Do 1 minute of lunges 1 minute plank (on hands or forearms) 1 minute overhead presses with whatever hand weights you have (even if all you have is a few cans of food! Seriously! Just don't stop for the whole minute!) 1 minute rest Go through this series 3-5 times and make sure you're working for the entire minute! You will get sweaty, I promise! Have fun! xxoo

A few months ago our family had a sit in front of the tv and binge on food movie night. We decided on Inside Out because we heard it was adorable-what I didn't know was how touching it would be- and how much it would make me cry! The movie does such a great job explaining emotions and our need for - and the importance of - our emotions working together to understand the things we feel so deeply. One part of the movie that really resonated with me was the huge impact that your 'core memories' have on you emotionally. The girl Riley had 5 core memories, Silliness, Hockey, Friendship, Honesty and Family.  Honestly I cried a WHOLE BUNCH during this movie, but even this simple part explaining these core memories made me sad. My little girl doesn't get to keep her core memories. Her life is SO much different than when she was born. Does she still have these old core memories? Are we rebuilding them or is she holding on to the old ones? Will we be able to build these i...