The 3 B’s-Babies, Barbells & Bills

 

 

In recent months, I have moved to a new city, restarted my self-run business, made new friends, got engaged & became a step-mom-to-be to 3 beautiful girls. I celebrated a wonderful 35th birthday with friends & family, new & old. The last 6 months have flown by, and I am in a good place. That is not to say that it’s all been smooth sailing….but, I have become a juggler. No, not in the circus with chain saws/flaming bowling pins way, but with managing a household, 3 children, multiple jobs, a tight budget & life’s little ups & downs.

I have worked hard to strike a balance of family time, work time & Tracy time. I have to work to help pay the bills, but I also work because I love what I do. I want to spend as much quality time with the kids as possible, and we don’t get to see them every day. But, I also need time for me…to workout, get my hair done, read a book (still working on that one!). But, I am fortunate to have a loving, supportive partner who wants me to succeed & wants to help run this ship 🙂

People tell me (all the time) that they just don’t have the time in their busy schedules for healthy, home-cooked meals…or to exercise…or to clean the house…or to go watch their child play soccer. You have to prioritize, organize, delegate & plan!!!

I write A LOT of lists. I use a write-on/wipe-off calendar & the one on my phone to schedule work & appointments. I plan for 3 days of meals when I shop (with a grocery list & coupons). I run my errands all at once (I plan which places I need to stop at that are in the same vicinity/shopping center).  I plan ahead for which days I will workout. I can’t blog every day; it just doesn’t fit into my schedule (so, hopefully I make the posts I do write worth it).

My point is this: there are enough hours in the day, if you use them wisely. And some days nothing gets done- I’m human. And some days I forget something I was supposed to do, again human 🙂 I know the stresses of making enough money to feed your kids healthy meals, finding the time to help with homework, getting 1 hour of exercise in amidst a crazy work schedule, paying the electric bill on time, etc…..

This post is to give ideas/helpful tips, NOT to say I do this juggling act better than anyone else. People get things done by relying on friends, family & partners. We have to accept we are not super human and just ask for the help we need…I could not accomplish all I do in a day without my support system 🙂   Seriously, it DOES take a village.

 

 

Paleo Cookout

9.28.13…Today was the September Paleo Cookout at CrossFit 

LifeSport in Toledo, Ohio. I enjoyed cooking new recipes for my

friends & colleagues. Teaching people how easy it is to eat Paleo is

always fun. And, when people realize how yummy eating healthy &

clean is, well that’s just even better 🙂

 Paleo  Chocolate Coffee Brownies with Coconut Milk Whipped Cream

Paleo Chicken Fajitas

 

Paleo Coconut Flour Pancakes with Blueberry-Raspberry Compote

 

Paleo Mini Egg Muffins

 

 

 

Client Recommendation 3

Tracy is organized, personable, and knowledgeable, which makes our training sessions effective and enjoyable. I can always rely on her to be there on time with a plan and full of energy. Based on her personal experiences and extensive research regarding diet and exercise, I know when I ask her questions I am getting the best advice. She has helped me tremendously with the plan she developed for me and I am beginning to transform my life. She is the total package when it comes to personal training!

-Jen

Client Recommendation 2

Tracy is an excellent trainer with her clients’ goals in mind! I hired Tracy to be my trainer because like

me she had rehabbed herself from an automobile accident. Since working with Tracy I have gotten my

strength back and am feeling better than ever!

-Julie

Client Recommendation 1

 

4 months ago I met with Tracy for guidance on how to lose my baby weight (I was

pregnant at the time) and how to keep losing while nursing. Tracy gave me a diet while

recovering from my C-section that jump-started my weight loss. She is so knowledgeable

and she has amazing recipes-ones that are so tasty my family didn’t even realize that they

were calorie restrictive. If it weren’t for Tracy I wouldn’t be 38 lbs lighter two months after

birth. I have lost all of the baby weight plus additional weight. Thank you, Tracy, for your

guidance, knowledge and support.

-Alison

Re-Post:You may lose friends when you lose weight

Had to share this article from CNN’ Fit Nation:

http://www.cnn.com/2013/04/12/health/fit-nation-annette-relationships/index.html?c=/SPECIALS/fit.nation/index.html

I can sympathize with this story. I lost friends when I lost weight, too. My goals changed. My focus changed. My social life changed. I made myself, and my health, the top priority….and some people didn’t like that.
Unfortunately/fortunately, one of the side effects of weight loss is the people around you start to look at themselves/their life, differently. They may be inspired to change bad habits, or they may feel judged for not being healthy. I was told,multiple times, that I wasn’t “fun” anymore because I swapped out drinking for working out. Ate salads instead of cheese fries. Chose physical activity over couch time.
You can only motivate those that wany to be motivated. You can’t make anybody do anything. You can change yourself, your life, your habits….everyone else has to decide to do what’s right for themselves.

Re-Post:Experimenting to a Better Life

I just read “How I have lost over 100 pounds and don’t know how: Experimenting to a Better Life“, written by Dion Almaer. Here is the link for the full article:

 

https://medium.com/what-i-learned-today/d5da698ee2ba

 

I felt such a kinship with Almaer as I read his story of weight loss:

What I have found though is that there is a difference between knowing “these are the changes that I made that brought me this outcome” and “these changes had the following effects in my body, which brought me this outcome

Major weight loss affects every aspect of your life and psyche…not just your pants size:

It turns out the biggest gift that I have been given through all of this is the change in mindset that occurred with the success. I realized that, if I can make this change, what else could I do?

And, I especially appreciated how he talked about nutrition:

• Drink water

• Eat a high protein diet

• Eat vegetables

• Stay away from sugar

• Stay away from wheat/gluten

We agree that nutrition is key. And, that exercise is vital to health.  Almaer and I both learned how to live better lives. We share the joy of helping others, now.

 

I believe he was being facetious/cute with his title…I think he figured out how to lose weight, eat healthy, exercise, live better.

 

 

What Is The Paleo Diet?

*I have added to a previous blog post about Paleo*

I have read a lot of blogs/comments/Facebook posts in the last few months calling the validity of The Paleo Diet. In 2013, people need to realize the “old school” food pyramid has been completely blown apart…Research has shown, time and time again, that a diet based heavily in vegetables, fruits, lean proteins and select nuts/fats is a very healthy/smart way to eat.

Check out the research/opinions/READ UP!!!!!!!!!!!!

http://thepaleodiet.com/published-research-about-the-paleo-diet/   

http://robbwolf.com/what-is-the-paleo-diet/science-research/

http://www.webmd.com/diet/features/diet-review-the-caveman-paleo-diet

“The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. “– Robb Wolf

Everyone is talking about the Paleolithic Diet, aka The Paleo Diet aka The Caveman Diet.  I have been eating Paleo for about 2 year now, and it is a different, healthier way to eat…NOT a fad diet!!!!  I have never felt better, in my life, than when I am sticking to the Paleo food list 100%.

My CrossFit coach introduced the diet to me because that level of physical exercise requires different levels of output from the food you eat. I developed  25 pounds of lean muscle, dropped 2 dress sizes, and never looked better. I didn’t know there was another level, physically, that I could achieve…until Paleo.

I am sharing this information with all of you because I am a big promoter of eating clean and healthy, and I don’t know a better all-around diet than Paleo. It has been proven to help with allergies, weight maintenance, muscle-building, endurance, fertility and a myriad of typical inflammation/aches we deal with every day.

So…check out the links below/google it/find out who in your local area is educated & well-versed in the inner-workings of the day-to-day meal planning involved.

Click on the link below to read more about The Paleo Diet:

Paleo Description

The Food Lovers Kitchen

I teach Paleo cooking classes to show people how easy it is to cook/eat healthy. I show people how to prepare fruits & vegetables in new and delicious ways. You have to appreciate the process of cooking your own healthy, clean food.

I know where the food I eat comes from. I know what’s in the food I eat. I know how it fuels my body, makes me strong, makes me healthy.

The Ups & Downs of Long-Term Weight Loss

I am at the precipice of my 5 year weight loss anniversary….my 5 year journey.

I want people who read my blog, see my pictures, hear my story to understand the on-going work involved in keeping 150 pounds off long-term.

My weight is always fluctuating. I am skinny some days, bloated some days, heavy some days….this is normal!!!!

When I first reached my goal weight (2008) I was 137 pounds. I was in a terrible car accident 2 weeks later. I gained 40 pounds back over the 9 months after that (I wasn’t able, or allowed, to work out). So, less than a year (2009) after losing all that weight, I was depressed and sad and felt defeated.

I started exercising again, only to be in 2 more car accidents. I gained 30 pounds that round.

After a year of not being able to work,work out, or barely move, I was back up to 180 pounds.

So, I started another stretch of my journey…I struggled to get back to my original 137-settled on a healthy 150 (2010).

Over the next year I experimented with diets, different gyms/work outs. I found CrossFit in 2011. I also learned about paleo, then.

I gained 25 pounds of muscle and went down 2 sizes. So, in 2012 I was 165 pounds, size 4, 20% body fat…. best shape of my life!

I’m sharing all of this to illustrate that it is hard for everyone…maintaining weight loss has to be tempered with life. Some days are easy to stay positive and motivated…some days are really hard. Everyone assumes my life is perfect now-assumes I’m 100% proud of my body-assumes everything is easy for me.

I have had days when I feel so discouraged…to work so hard for something and then lose it. I felt really out of control of my own life when I was stuck on the couch after the car accident…unable to live the new lifestyle I had become accustomed to.

So, I decided to be proactive and do what I could. I went back to college, got another degree. Did research on nutrition, tried out new recipes. And, I ended up finding the perfect job/career in the process!

I encourage and motivate others to live their best life. I help people learn how to take care of themselves, through physical fitness and healthy eating.

Like all of you, I have to struggle with old demons every day. I have to be proud of my accomplishments, successes & lessons learned along the way.

I try harder each day…fight temptation…find the energy & strength to go work out.

Life is a rollercoaster ride for most of us…highs & lows, dips & ascents.

Put in The Work

 

Simple fact: You have to put in the work to get results.

You have to exercise to burn calories

You have to eat clean/healthy to lose weight.

You have to lift weights to tone muscles.

You have to do cardio to strengthen your lungs and heart.

Living a healthy lifestyle means getting out of bed early and running, or going to the gym after your workday to lift weights, or ordering a salad when everyone else gets an extra cheese pizza.  You have to be committed to change…forever, not just 3 months (or however long you have decided it will take to lose those extra pounds).  You are becoming healthy, fit, strong. This is a process…and a total lifestyle makeover.