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!

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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!!
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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!

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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!

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