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!)

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!                                                                                                                                                                                                                                                      xxoo