Tag Archives: #healthy

Why I Can’t Seem to Lose Weight

So much of the time I hear statements like “As hard as I try I just can’t seem to drop any weight,” or “I try to eat right and I exercise but I can’t lose weight,” or something very similar to that. That’s when I want to sit down and have a REAL conversation with them. I have (even as a trainer & nutrition specialist) said those words myself. That’s when honesty with myself comes into play and it must with you as well.

The first thing you need to look at is your actual eating habits. Do you keep track of what you actually eat, how much, and what the macros are? Do you tend to eat more because you have worked out? Do you drink alcohol? If you don’t keep track of what you eat I strongly suggest you do. Take a couple of days and actually write it down…….both what you eat and what you drink. Yes it can be a pain but the information you will get will be quite useful. BE HONEST! If you eat a Fun Size Snickers write it down……you will be surprised by the calories in one of those little boogers. The next thing I highly recommend is that you find out your Basal Metabolism Rate which will tell you about how many calories you burn in a day based on your activity, age, weight, etc. This can really be an eye opener for you. Once you know your BMR it can be very easy to track your calories in a day especially with the technology out there. My favorite app for tracking my daily food intake is “My Fitness Pal”. It is very inclusive……even many restaurants have the food on their menu on this app. Take the time to track your food but realize not tracking our food consumptions is not the only problem we may have.

Is it possible when you work out you are not working as hard as you think? It is very easy to think we are working out a lot harder than we actually are. Are you getting your heart rate up to burn those extra calories and are you lifting the weight you should to get the muscle you desire? The best way to track this is to use a heart rate monitor. There are many different brands out there from Fitbit, Apple, and Polar. My personal favorite is Polar. There are different ones for different activities. My 2 favs are the Polar 600 or the Polar 800. I have both. A heart rate monitor will tell you how active you are being as well ad how hard you are working. I hardly go any where without mine. Here are links for Amazon to purchase either of these 2 monitors. It is well worth the investment.

https://www.amazon.com/gp/product/B01I5GC2CY/ref=as_li_tl?ie=UTF8&tag=faithfitnessb-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B01I5GC2CY&linkId=df015d1f58383bbfdd541279113723c7

https://www.amazon.com/gp/product/B01FRBB53M/ref=as_li_tl?ie=UTF8&tag=faithfitnessb-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B01FRBB53M&linkId=642c76fb7ff5d6309aa5379ea29a80b3

A couple of other hints I would give is know what your macros should be……protein, carbs, and fat intake. Based on the results you want you should eat certain percentages of each of those. A trainer/nutrition specialist can help you with this or if that is not in your budget you can do the research on your own. The information is out there. Another thing is to stay away from the processed foods if you can. Know portion size….understand just because you order it doesn’t mean you have to eat it all.

Finally, if you have done all of these things and still no results (if you are being totally honest) I would suggest a trip to your primary care physician for some blood work. Hormones can sometimes be the culprit for gaining weight or not seeing progress. A simple blood work-up can quickly answer that question.

I hope this information has been helpful for you. Trying to lose weight can be a very trying and discouraging experience. Understand its ok to not be perfect and that who you are is more important than what you look like. Take getting healthier one day at a time and even sometimes one moment at a time. Be honest with yourself. My final suggestion would be to find someone or a group you can be accountable to. Don’t be afraid to tell them what your goals are and don’t hold it against them when they actually hold you accountable. You are on the right track just by being aware of what your body is going through. You are amazing!!!! Keep fighting the good fight to be healthier and happier for those you love and care about.

New Year New You-I’m Not On A Diet I Have A Diet

So in the last coupe of weeks we have touched a little on the mind and the soul which is where you have to start on any health and fitness journey. Today, I want to start addressing issues pertaining to the body and the choices we make that affect it. In 1 Corinthians 6:19-20 the Bible says, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own, you were bought at a price. Therefore honor God with you bodies.” God paid the ultimate price for me……..He gave his Son. When I think in regards to my own children I am quite humbled. I know I could not give up one of my children as He did.

So with that in mind, where do we begin? For me it’s not the exercise part (which we will get to next week). It is the diet. I heard something just the other day and please forgive me because I can’t remember who said it or if I read it some place but…….you can’t exercise enough to burn off ALL the calories you put into your mouth. So I think the place to start is nutrition.

First let me say…….I HATE THE WORD DIET!!!!!!! I especially don’t like to hear people say that they are “on” a diet. Diets don’t work plain and simple. Oh sure, you may lose a few pounds, maybe even a lot, but as soon as you resume your normal lifestyle the weight comes back on with a vengeance. This is why your weight goes up and down like a yo-yo. There are so many unrealistic diets that you and your body cannot maintain for very long. Examples being no fat, no carbs, paleo, cleanses, and I could go on and on. They are unrealistic and most unhealthy for sustained periods of time. Let me, also, make a point here…….while cleanses can be good for your body they are NOT a way to lose weight. They are a way to get some of the bad stuff out of your body but not a way to lose weight. So, if someone promotes a cleanse as a way to lose weight please be wary. I’m all for a good cleanse to prepare your body for a healthy lifestyle or after a vacation/holiday where you’ve eaten a lot of crap but not as a means to lose weight.

Your nutrition/diet should be your lifestyle. A way of life. Something you do 99% of the time. Your body can’t do no carb and no fat. It has to have those things to function. You just have to choose healthy fats and good carbohydrates. I could go into all kinds of formulas and lists of things you need to do and buy but I don’t want to overwhelm you. I would suggest when you are ready that you get with someone who can teach you these things. If you have questions please feel free to message me on my website. There are plenty of professionals that can help you with an eating plan and start showing you the way to healthier lifestyle.

What I would tell you the best way to begin is to start small. Make small changes in you lifestyle one at a time. If you have had an unhealthy life style making to many changes at one time will overwhelm you. I’ve seen it over and over again. You will just give up and go back to your old ways. Some of the things you could do is start by eliminating processed foods or most sugar. If you drink soda, both diet and regular, maybe you eliminate that. If you drink lots of soda you may want to cut down to one a day and go from there. If you have a glass of wine or cocktail every night try limiting it to the week-end. As you make and get use to one change then make another change. When you feel ready then add bigger changes. I want to give you a word of encouragement here. Please remember your weight did not come on over night. You put it on over time. It will not come off, and stay off, over night. Give yourself some time and most of all grace to do this the right way. God’s grace doesn’t mean we never mess up it just means he still loves us and forgives us when we do things that are wrong. Be sure you are giving yourself grace on your journey to a healthy lifestyle as well.

A few final suggestions I would give you. Be aware of portion control. It is possible to eat too much healthy food and gain weight. When you go out to eat, if you do not have he will power to not clean your plate, ask the waiter to bring a “to-go” box when he brings your meal and immediately put half your food in the “to-go” box. Restaurants are notorious for giving you more food than you need. Things to keep in mind on portion control is your meat/protein source should be about the size of your fist, 1/2 of your carbs/fruits, and 1 cup of veggies. It is fun to see actually how much each one of these are. I had a client one time tell me she really stuffed her mac-n-cheese in the 1/2 cup container I gave her. We had a great laugh over it.

Finally, drink water!!!!! Many times we think we are hungry when we are really thirsty. Our body cannot function properly with out being hydrated. Much of our body is made up of water and all our organs must have it to function. Being hydrated protects you from injury as well. There is a reason coaches tell their players to stay hydrated…..it helps protect against concussions, muscle injuries and prevents cramping. A good rule of thumb is half your body weight in ounces. If you sweat a lot during exercise or outside activity you need even more.

As I close to day I want to say two words…….NO DEPRIVATION!!!!!! Reward yourself with a cheat occasionally. Enjoy the holidays or that long over-due vacation. If you have a healthy lifestyle you can do these things. Since it is your lifestyle, when you get home from the trip or the holiday is over you can go right back to your normal way of life because you’ve made it a healthy one. If you can enjoy your lifestyle, you will stay on it. Enjoy the process. It can be a wonderful experience.

Celebrating the Easter Season

I could not call myself Faith Fitness by Tracey if I didn’t spend time during the Easter season to talk about my faith. It is Easter that represents everything about my faith. John 3:16 says “For God so loved the world that he gave his one and only son, that whoever believes in him should not perish but have eternal life.” He loved me so much that he allowed his son to be sacrificed on the cross…..for me….and everyone!!!! I am the mother of 4 boys……I know I couldn’t do that. What an amazing love. I can only hope to live my life in a way that tries…..and I do mean tries because I am by no means perfect…..to be like Christ was. I want the people who know me to know Christ because of how I treat and love them. Do I make mistakes…..you bet I do every single day. It’s because of God’s son I know I am forgiven in those moments I fall short.

As you enter into this Easter season…..remember the sacrifice…..remember the forgiveness…..but most of all remember the love. May God bless each of my readers in the coming week.

BLACK FRIDAY FITNESS SALE – DON’T MISS OUT!!!

DONT MISS OUT ON THIS HUGE BLACK FRIDAY SALE GOING ON NOW!!!! SOME OF YOUR FAVORITE PROGRAMS HAVE BEEN DRASTICALLY REDUCED. P90X2, P90X3, LES MILLS PUMP, COMBAT Just go to my products link and click on “Beachbody” then follow the Shop prompt to the Holiday Sale.

We Are Defined By What We Do

We are not defined by what we think or by what we say. Our actions and what we do are what we are defined by. You can say all day that You’re going to get healthy or you’re going to workout…..tomorrow….but until we take action it’s nothing more that words. Recently at church camp with my kids I learned that we should let our “yes” be yes and our “no” be no. If you say you are going to do something then do it. Don’t be the kind of person who says they will do something and then not follow through with it. Be the kind of person that people know when you say something you’re going to follow through……not just say something because it sounds good at the time!!!!!

Addiction: Not just your enemy but God’s!

Today I felt lead to pray for and encourage those dealing with addictions. Addiction is the enemy’s way of holding many of us in bondage. Addiction is not just to alcohol and drugs. Food and exercise addictions can be just as dangerous. If you have an addiction please realize you are not alone. While there are thousands of people dealing with addictions every day, God is right there with you and there are many Godly, Christian based treatment facilities that can help. Addiction tries to make us feel better or comforted….but truth be told the good feeling only lasts a moments……Take it to God. He knows your struggle and can set you free. Seek Godly counsel and take the steps along side God to become free. It may take some time……it will definitely take some trusting…..it won’t be easy….most of all it will take you and God walking together with those you love and who love you to overcome your addiction. But remember you can do all things through Christ and that God is for you and Satan loses!!!!

Wednesday-Get that butt off the couch!!!!

It’s midweek. I always find Wednesday the hardest day to train! For some reason I get a little lazy. When you feel that way you need to force yourself to get moving. Number one you will feel so much better. Number two it’s good for you. And finally number three it will give you that extra push to get through the week. Get that butt off the couch and get in some cardio or weight training or get outside and get active……you will feel great not only physically but mentally for accomplishing something you didn’t want to do!!!!

Protein Pancakes Great for Breakfast

Breakfast is the most important meal of the day. I typically eat the same thing for breakfast but when I get tired of eating the same thing it’s hard to find something that has everything I need……mainly plenty of protein. Below is a recipe for protein pancakes that is really very yummy!!!! The consistency is really good. Not as fluffy as real pancakes but still very good. Enjoy!

Protein Pancakes:

1/2 cup liquid egg whites
1/3 cup oatmeal
I packet stevia
1 scoop of favorite vanilla protein powder
Cinnamon to taste (optional)

Combine all ingredients in a blender and cook over medium heat on skillet.

Makes 3-4 pancakes depending on size.
Calories 345
Fat 3g
Carbs 27g
Protein 56g

Failures are Opportunity

Having failures is not always a bad thing. If we use them intelligently we can grow and become better. With every failure we have the opportunity to start over……to begin again. They say that insanity is doing the same thing over and over and expecting things to be different. Use the failures to make the needed changes to become better!!!!

Sunday’s Word for a Great Week of Fitness

There is no limit to what you can do when God is part of your life. He has amazing things planned for you this week. Keep to your health and fitness plan so you can be ready for whatever he has in store for you!!! Blessings to you all.