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: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.

Celebrating Other’s Successes Pt 2

I am ecstatic…elated…over-joyed!!!!  I have been working with a new client for about a month now, and I am loving assisting someone on the beginning of their new journey. She has started down a new path-a new healthy lifestyle path. This is my favorite part of my job…All of the little victories/successes in the beginning of exercising and eating right.

The first sit-up, the first 1/2 mile jog, the first smile of pride in oneself. Feeling every day like you can conquer the world. Having new reserves of energy, feeling good about the choices you are making with food. Soreness from using muscles you haven’t in years. These are all of the best parts of a new workout regimen-a new lifestyle.

So…today I am celebrating/cheering for my client, who has already changed so much.  She is evolving, every day.

I am successful when a family member is successful. I am successful when a friend is successful. I am successful when a client is successful. I am so fortunate to have people all around me doing great things!

So, tell someone you care about,  how proud of them you are today (and every day)… 🙂

Small Victories Still Count as Victories Pt 2

 

This quote says it all!!!!!   You will be discouraged and miserable on your weight loss journey, if you will only be proud of yourself at the finish line. You have to celebrate each pound lost, each obstacle you overcome, each day you make healthy choices.

You should feel pride in changing your life. You should feel pride each time you eat a salad instead of chips. You should be proud every time you walk through the front door of your gym.

You will reach your goals, and not be satisfied if you haven’t taken time to appreciate the entire journey.

I was as proud of myself when I got down to a size 20, as I was when I fit into a size 4.  That size 20 had eluded me for almost a decade, I worked hard to get there. I cried and cheered when the pair of size 20 jeans, which I had taken with me across the country, fit comfortably. I packed, and unpacked, them wherever I moved-always wishing I could just squeeze into them.  So when the day arrived, and I had lost enough weight, I was elated to have succeeded!

It’s the small steps/success/victories that add up to the biggest win of all…a healthy, happy life and mindset.

 

Validation Pt 2

http://www.huffingtonpost.com/mobileweb/2013/02/28/email-tracy-plumb-weight-loss_n_2766965.html

Today I find validation in my weight loss journey being shared on the Huffington Post website…This is incredibly flattering and humbling. I am proud of myself, my hard work.

I am able to help others because of my dedication to my own healthy lifestyle. I am so fortunate that I get to do this for a living!!!

Kind words of praise and encouragement go a long way….and my cup runneth over today 🙂

Make yourself proud today. Inspire someone today. Help someone today.

Clear Your Mind of Can’t

 

I struggle with “Can’t”. Sometimes it just slips out…it’s a natural reaction to being asked to do something difficult. I have clients tell me “I can’t” all day long. My reply? “You can’t, or you won’t?”

I truly believe you can if you believe you can. A positive mindset is so important when trying new, or difficult things. If you start a workout with I can’t, you probably won’t be able to perform the tasks required. If you always believe you can’t do things, you probably won’t.

“Can’t” is a terribly dangerous word. It’s also a dangerous way of thinking. Now, I realize that there are things in life that we can’t do…I can’t knit. But, I could take the time and learn…So, the difference is that I am admitting I don’t know how to do something, not saying there is no possible way I could knit.

When you walk into the gym, and your trainer says “we are going to do push ups today!” and your immediate response is, “I can’t do push ups”…You may have to learn the proper technique, or a modification, but unless you are physically disabled and can’t use your arms-you CAN do push ups.

So clear your mind of can’t. Take can’t out of your vocabulary. Take it out of your life. “I’ll try”, “I’ll do the best I can”, or “will you please teach me ?” are all wonderful alternatives.

“I do the very best I know how – the very best I can; and I mean to keep on doing so until the end.”

Abraham Lincoln