Sunday, June 28, 2015

What is fasted cardio?

Ever since I became an early morning workout lover, I always workout on an empty stomach. Maybe a handful of almonds, but I always wait until after I workout to eat. I never knew this was a thing, but apparently it's a thing called "fasted cardio", so I decided to do some research on benefits it can have on your body! I am definitely not a scientist or a certified trainer so all of this should be taken with a grain of salt, lol, but here's what I found.

Does it burn more fat? I was doing some research and there are quite a few studies that show that you can burn up to 20% more fat by doing cardio on an empty stomach. Now I don't only do cardio for my workouts, unless I am doing a round of Insanity, but I am getting my heart rate up so I am still burning calories and fat. Plus when I use weights, I am building muscle and muscle burns fat, right? This is totally dependent upon how many calories you burn during your workout though.

It's not necessarily better for you than eating prior to your workout, but it's really what works best for you and your body. Some people have to eat before they workout or they become sick. It still is proven that HIIT and weight training have the best effects overall because they continue to allow your body to burn calories throughout the rest of the day. The most important thing you can do is fuel your body with the best foods! That's why I always try to eat organic fruits and veggies, grass fed beef, and antibioic free poultry and fish..and of course my daily Shakeology.

Do you feel like you're struggling with your health and wellness journey? Join me for my next challenge group by filling out the application below and I will contact you in 24-48 hours!

Fill out my online form.
Use Wufoo integrations and get your data to your favorite apps.

Friday, June 26, 2015

What is Cize?

Have you ever felt like you're not super athletic or very coordinated? I have always been a pretty athletic person, but coordinated..not so much. BUT I have some very exciting news, CIZE is going to give me the coordination I have always wanted!!

What is Cize?
It's Shaun T's LATEST home exercise program. There are no push ups or burpees, it's all about melting the pounds while moving to the beat..and literally anyone can do it.

What if I can't dance?
No worries! Shaun T takes 30-45 minutes to break down the moves while you're still sweating and getting your heart rate up until you "Cize It Up" at the end to some AMAZING songs on Shaun T's playlist! How do I know? As a coach and a Beachbody On Demand member, I was able to try one of these workouts and let's just say, it exceeded my expectations!

My opinion of CIZE:
It's definitely not what I was expecting. I am a huge HIIT and weights girl, so I was skeptical that this would be a good workout but it most definitely is! The moves get harder and the beat gets faster as you get better. This program will most definitely teach you that exercising and getting in shape can be FUN and not just about strict workout routines. But of course..NUTRITION HAS TO BE ON POINT!

Does this program come with a meal plan?
YES! Very similar to the 21 Day Fix meal plan so you are going to be keeping your portions in check and focusing on those whole foods (and that Shakeology!!).

When does it come out?!
JULY 20th!!!

Does this sound like something you would find fun? I am hosting an EXCLUSIVE Beta test group for this program at the end of July and I am looking for TEN individuals to join! We will use a closed, online Facebook group to stay accountable and motivate one another! I will help you learn how to meal plan/prep and get the most out of your workouts!

What are the requirements of the test group?!
-Active participation in the closed Facebook group
-CIZE workout program
-Replace one meal a day with Shakeology
-Use easy to follow, portion controlled meal plan to optimize results
-Be ready to have FUN and win some amazing prizes!!

Fill out the application below and make sure to check CIZE test group to be added to my email list! On this list you will be the first to know when this program is available and any other information you will need! Don't delay, this is the end of exercise as we know it!!
Fill out my online form.
Use Wufoo templates to make your own HTML forms.

Thursday, June 25, 2015

5 Day Fitness Business Lady Boss Academy

I'm Tracie. I'm an almost 30, full-time speech pathologist pursing my passion of health and fitness. I didn't stumble upon this passion easily, it took a life changing moment in order for me to get my life together. I was 27, living paycheck to paycheck (BARELY), spending more than I made, going out three or four nights a week, binge eating, and that just names a few of my bad habits that are "typical" of those of us in are 20s. I was signing the same song and dance as a lot of people, was in a relationship I wasn't happy in but was afraid of ending up alone, was overspending to impress people I didn't care about, and was feeling more overwhelmed by everyday tasks, including an ill father.

In December of 2013, my world was turned upside down by the devastating loss of my father. I was overweight, unhappy, and unhealthy. I didn't know what to do or how to get myself out of a gaping hole I had found myself in. I stumbled upon this opportunity through a google search for t25. I started my journey with a coach training program with my coach Melanie, currently number 1 in the ENTIRE company and a P90X3 transformation and I haven't looked back since! When I started coaching, I wasn't in the best shape and I knew very little about health and fitness, but my journey is what has shaped me to become the coach I am today and I am finally happy, healthy, and financially fit.

It's amazing to think that I have been able to pay off credit card debt, make car payments, and went going to Cancun for FREE in April, am headed to Nashville in July, and on a cruise for my 30th birthday in March 2016 all because I decided to invest in myself and say "yes".

 Now I am looking for 5 fun, hard working, self motivated, driven women who are looking for something MORE to join my team. You will work 1:1 with me and be trained using top coach resources. You will be set up for the ultimate success and dedicated mentorship.

 I want to help you create a potential 6 figure business from home in your free time and have the ULTIMATE form of accountability in your health and fitness transformation.

What is a Beachbody coach on my team?

I look for specific attributes when recruiting coaches to my team! We are a group of hard working, motivated, self leaders! Since being a coach I have been able to get in the best shape of my life (seriously) and begin to create a life by design. I have been able to pay off credit card and student loan debt. I have had the ability to help countless people lose weight they thought would be impossible. The leaders on my team are truly passionate about helping others, both physically and financially, and we want more people just like us! Being a coach has truly been the best form of accountability on my own weight loss journey, how can I expect people to do as I say if I am not doing it too?!


Being a Beachbody Coach ISN’T a Get Rich Quick Scheme. It is hard work and you get out the effort you put in. So if you aren’t willing to put in the time and effort you aren’t going to succeed. I believe in the motto “Be Here in A YEAR”, What does that mean?! That means give this business 100% for a year and you will be AMAZED! Are you ready to change your life and the lives of countless others? Are you ready for financial freedom? What are you waiting for? You'll never know unless you try!

I have done P90X3, Brazil Butt Lift, T25, Chalean Extreme, 21 Day Fix, Les Mills Pump, and now PiYo. I currently drink Shakeology every day and follow the clean eating lifestyle. I do not SELL anything except for a healthy lifestyle that is based upon the principles of eating whole natural foods and regular exercise!  Of course I do promote Beachbody Fitness programs and supplements because they work!  I have tried them and if you follow X,Y,Z then you will get the results that you are looking for!  I not only have transformed my own life physically but I now have a more positive outlook on life and I LOVE being surrounding by people who want more out of life!  

What to expect in the 30 day coach training?

We will use a closed Facebook group to participate in the training. I will post a small assignment or piece of information pertinent to growing your business. You will post in the group daily to check in to see how you are doing. I am going to be leading you every step of the way for the first 30 days, using training developed by the number 1 coach in the company, all you have to do is show up, participate, and give 100% effort everyday to ensure you're on the road to success. You are going to be given the tools to be successful, all you have to do is use them!

So what's the cost?..

  • A one time fee of $40 to become a beachbody coach.  This is not a yearly or reoccurring fee.  You can also get that $40 fee waived if you sign up with a challenge pack or you or your spouse is active military then that fee is waived! (I can explain those options in more depth as well).
  • A monthly website fee of $15. Beachbody gives you three canned websites where you can do some minor personalization. One site is a Beachbody coach site ,one is a  specialized Shakeology site (only available for sale through the Team Beachbody Coach network) and the third is your Ultimate Reset Site.  I have decided to create my own website and blog to share my experiences but it is not required.

To remain an active coach you need to have a Personal Volume (PV) of 50 points per month. Purchasing a month's supply of Shakeology (at a 25% discount) is 90PV for example and you're done. I agree with Team Beachbody's methodology that you need to use their product in order to be able to explain the benefits of the research they've done. Plus, their supplements actually taste a whole lot better than the other stuff I was using. Recovery drink... think orange creamsicle!
  • Benefits: 
    • You receive a 25% commission on anything somebody buys from Beachbody using one of your links. Somebody purchases a copy of P90X3, you get a check for $29.96.
    • You can, if you choose to, create a team of coaches as well.  You can create a business based off of a team of people who are passionate about the same things that you are.  I tend to attract women who are passionate about health and fitness,specifically clean eating stay at home momma's. But I also have some individuals who want to grow a business and create a full time income!  The saying you attract who you are is completely true!
    • You receive a 25% discount on all Beachbody products including merchandise. If you're using supplements today like I am, just the discount savings alone on let's say P90x Protein Bars and P90X recovery drink covers the $15 monthly website fee.
    • You get paid on a weekly basis, every Thursday morning!
    • No inventory to carry, Beachbody takes care of everything.
    • This is YOUR business, you work at your own pace..however fast or slow that is I will give you the guidance to get there!
    • Access to an entire team of experts on health and fitness.
    • Access to marketing materials and guidance on how to build your business.
    • I have found a new passion for health and fitness and have never felt better. I'm not trying to sell you that miracle pill, extreme diet, or a whole lot of vitamins you probably don't need, this is for real.  I know because I have tried everything and I can tell you right now, nothing works like exercise and proper nutrition. Nothing in this program is easy, you have to work for it!
    • I have increased confidence in all aspects of my life. I finished 90 days of one of the most physically challenging activities I've ever encountered.  I lost weight, got healthy, developed character, and built some muscle along the way and I have never felt better!
    • I can give non-expert nutritional advice based upon my experience. I don't have a degree in nutrition and am not a personal trainer, but I know what worked for me and am helping others figure out what works for them.
    • I can help YOU get in the best shape of your life!
Want to know more about the BHF team and exactly what you are going to get if you sign up with me as your coach? Fill out the application below to join my FREE, no commitment sneak peek into my team starting June 29th!

Fill out my online form.
Use Wufoo integrations and get your data to your favorite apps.

21 Day Slim Down Challenge

It's that time of year! We're well on our way into summer and that means bikinis, beaches, and shorts!
I remember this used to be something I absolutely dreaded. I hated the way I looked in anything, sucking in seemed like the only option in a two piece, and I constantly could feel my thighs rub together.

I was HOT and UNCOMFORTABLE. Who can relate? I mean honestly, I could see my rolls, I could see the arm fat..I hid behind people in pictures. It was awful and something I want people to never have to experience. It does a huge number on your self esteem and confidence, that's for damn sure.

Starting July 6th, I am hosting a 21 day summer slim down accountability group to help people who were like me and who are experiencing what makes us feel SHAME that we shouldn't feel. There is always a solution to the problem and I have it for you. 24/7 ACCOUNTABILITY AND SUPPORT!!

What to expect in the 21 Day Summer Slim Down?
-Use of the 21 day Fix (includes portion control containers, meal plans, grocery lists, 30 minute workouts, recipes)
-Replace 1 meal a day with superfood meal replacement, Shakeology!
-24/7 accountability in a closed online Facebook group 
-1:1 coaching

Is there an investment? Yes. But we work when we invest, right? BUT you are getting the priceless option of ACCOUNTABILITY. What is the one thing that makes us not get up at 5 am when we know that's the only time we have to workout? No one is there to hold us accountable! 

Or when we hit a block in the road and have no idea where to go, what do we do? We usually quit. Don't lie, we quit and we don't stick to our goals because..well, it's just easier. I've been there and have done it so many times before I joined my first accountability group. Sometimes it starts as one day and then it becomes a pattern and the next thing we know we are right back to the very beginning. 

I want to help you STOP doing this! I want to help you CREATE LASTING HABITS!

There are 10 spots available for this exclusive group starting July 6th, registration ends on July 4th!

Fill out the application below and I will contact you within 24-48 hours with more information on how to apply!

The only thing that is standing between you and your goals is..well..YOU! Let's do this!

Fill out my online form.
There are tons of Wufoo features to help make your forms awesome.

Wednesday, May 20, 2015

Clean Eating Cooler Plan 2: Nutrition for Results

 I get so many people who want to eat clean but don't know where to start.  How many servings a day!  What is a complex carb, is Corn a vegetable?  So hopefully this will clear the air just a bit!  Tosca Reno the author of the Eat Clean Diet calls her meal plans, cooler plans!  She has different cooler plans based on the type of results you want to get.  So today I am focusing on Cooler plan #2, which is for steady weight loss and maintenance once you goal weight is reached.  So this is basically the plan I stick to year round at this point!  This will give you a good idea of what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year round for steady, healthy weight loss.  But this plan can also be used for maintenance.  Here's why:  when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) is permitted in limited amounts.  Unhealthy sugars and fats are not recommended.

How it works:
 Follow the eat clean principles as listed below

What to do:

  •  Eat more- eat six small meals each day.
  • Eat breakfast every day, within an hour of rising.
  • Eat a combination of lean protein and complex carbs at each meal
  • Eat sufficient (two to three servings) healthy fats every day.
  • Carry a cooler packed with clean foods each day.
  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.
  • Adhere to proper portion sizes.
What to Avoid:
  • Avoid all over-processed foods, particularly white flour and sugar.
  • Avoid all chemically charge foods.
  • Avoid foods containing preservatives.
  • Avoid artificial sugars.
  • Avoid artificial foods such as processed cheese slices.
  • Avoid saturated and trans fats.
  • Avoid sugar loaded beverages, including colas and juices.
  • Avoid or do your best to limit alcohol intake.
  • Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.
  • Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:
6 portions each day.  A portion is:

  • 1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.
  • 2 cupped handfuls of vegetables including broth based/vegetable puree soups.
  • Complex Carbohydrates from whole grains and starchy carbohydrates: 
    2-4 portions each day.  A portion is:
    1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.
    1 handful of cooked cereal
    1 piece of whole grain bread or wrap (Sante Fe tortilla wraps from Costco are a great option)
    1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

    Lean Protein
    6 portions each day.  A portion is:
    • 1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.
    • 1 scant handful of raw, unsalted nuts (also a healthy fat)
    • 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).
    • 1 palm sized portion of lean meats
    • good quality, sugar- and chemical- free protein powder (hemp, soy or whey).                                                                                                   Beverages:
    • 2-3 liters per day of fresh water with no sodium
    • Clear herbal tea (unsweetened)
    • Black coffee in moderation
    • Green/Black tea
    • Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.
      • Agave Nectar 
      • Maple Sugar Flakes
      • Rapadura Sugar

      If you would like even more support please head over to my consultation application and sign up and I'd be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals!  I have lost 30 lbs to date with clean eating and regular exercise.  No starvation just healthy whole meals.  I would be glad to add you to my monthlynewsletter!!!

Friday, May 1, 2015

May Promotions

 There are few things I love more than a good sale and JT just might be on that list! With Memorial Day just around the corner, meaning summer here we come, Beachbody has some amazing products to help get you in shape and feeling confident this season! PLUS,  I am hosting a 30 day Summer Slim Down Support group starting May 25th! All the stars align for you to jump start your health and fitness journey this month.

1. PiYo Challenge Pack (originally: $160, sale $140) and PiYo Kick Start Challenge Pack (Originally: $205, sale: $180

For this deal you will receive the 60 day PiYo program, 1 month of Shakeology, and 30 days of access to Beachbody On Demand, our exclusive streaming website that gives you access to over $1200 dollars worth of programs. Say whaaaat?! An extra $40 bucks scores you a 3 day refresh to go with it! Why the 3 day refresh? Because it allows your body to clear out the crap before you get started on your results!

2. Insanity Max 30 Challenge Pack (Originally $205, sale: $180) and Insanity Max 30 Kick Start Challenge Pack (Originally: $240, sale: $220).

Insanity Max takes it to an entirely different level. It has Tabata, strength training, cardio, you name it and it's there. You work to challenge yourself and beat your previous "max out" time from the week before. It's all about measuring progress! This is one of my top 3 favorite programs of all time and I am currently doing it now. It's for almost all levels, unless you have a serious injury, as there is an amazing modifier included in the programs! You also get a month of Shakeology and 30 days of access to Beachbody on demand! The kickstart pack includes a 3 day refresh! I promise you won't regret having that refresh once you feel the Memorial Day bloat!

Two other amazing  challenge packs are available:

The Ultimate Reset (originally: $275, originally $305). I am starting this 21 day adventure starting Monday, make sure to subscribe to my blog to follow my journey. Better yet, JOIN ME! Yes this is an investment, but it is totally worth it. This program is the all-natural alternative to harsh “cleanses” and starvation diets that returns your body to optimal health—naturally in just 3 weeks! You're allowed to eat amazingly good food while supplementing your body with additional supplements. 

Finally, the Body Beast Challenge Pack (originally: $160, sale: $140) is on sale. This is a great program for people looking to lean out and build muscle. I have done this program partially and it is great for women too! Don't be afraid that you will look like Sagi after this program, women can't naturally build muscles like that:) In this pack you will get the Body Beast DVD programs, 1 month of Shakeology, and 30 days online access to Beachbody On Demand!

And of course, you get me as your personal coach when you join my challenge groups! Any of these programs and any other program you might be interested in through Beachbody, I would be more than happy to help give you more information so that you can make an informed decision to start your journey!

My next challenge group starts May 25th, it's a Summer Slim Down support group! It's 30 days and you can choose any program, your own flavor Shakeology to replace one meal a day, and you'll get 1 of 10 spots in my group; plus 1:1 coaching from that point forward! Be the change you wish to see, it all starts with a 3 letter word, YES!

Fill out my online form.
Use Wufoo templates to make your own HTML forms.

7 day FREE clean eating and Shakeology support group

As many of you know clean eating has saved my life. I often hear people tell me that they don't have to eat clean foods because they have their calories calculated and can fit something in or it fits into their macros, etc. But clean eating is so much more than weight loss and maintenance!

So you're probably wondering now, what is clean eating? It is eating FRESH fruits and vegetables, lean meats, and other products that come from the earth. Eating as little processed foods as possible. The toxins (aka preservatives) that are allowed in our food it terrifying. Many are linked with diabetes, heart disease, mood/anxiety disorders, and not to mention CANCER.  Speaking as someone who watched their father lose his life to cancer, you can see why I am so passionate about this lifestyle.

Does that mean I ALWAYS am healthy and never eat processed foods? Hell to the no and I am sending out mad props to those that do, I do not have that much will power.  I have to be able to enjoy food because I love it. I personally practice the 80/20 rule (when I am on my game it's more like 90/10), I really stay focused and eat clean 80% of the time and I allow myself to indulge, but not go crazy 20% of the time. Pretty reasonable once you get the habit down, besides, once you start fueling your body with the right stuff, you will begin to crave THOSE foods instead of poptarts. Believe me, I am speaking from experience.

Here are just a few of the benefits of eating clean:


Eating fresh foods that fuel your body and are easily digested allow your body to work at it's maximum level. This allows you to burn more calories and fat not only when you workout, but throughout the day. PLUS you get to eat more and who doesn't love that? I do and I'm not ashamed to admit it!

So I want to bring to you a FREE 7 day group about the basics of clean eating. 

What does this include:
- 1:1 coaching from me!
- Basics of clean eating information
- 7 day clean eating meal plan
- Grocery list
-Tips and tools that work for busy people


This group will give you an opportunity to try my beloved Shakeology without breaking the bank! This product has changed so much for me, it has curbed my cravings and allowed me to indulge in a "sweet" without ruining my progress. With this group you have the option of purchasing Beachbody's exclusive "Shakeology sampler pack".

For 29.95, you can try each flavor one time and see the benefits of Shakeology as the natural energy boost, among other things, starts to kick in after about 4 days! 

I am accepting 10-15 people for this group and am really encouraging you to give Shakeology a try with this amazing offer! We start Monday, May 11th and it is totally free information. I am so passionate about this information I want to give it to as many people as I can,  both us and our children are the future and what good will we be if we're constantly sick and tired?

Fill out the application below to join us and get more information on how to snag your Shakeology sampler pack! Make sure to click clean eating group and make sure to do it asap, these spots are first come, first serve!

Fill out my online form.
Use Wufoo templates to make your own HTML forms.