Category Archives: weight training

Accountability – The Key to Success

One of the questions I get a lot of the time is, “Why am I not seeing success in ………..(fill in the blank). Whether it is a fitness goal, a strength goal, or even a weight loss goal. Most of the time I can narrow it down to one thing. That one thing is accountability.

Accountability is key. It doesn’t matter how many times a week you work out, how long you work out, your intent to eat clean, or even what quick fix diet you are on that promises the moon. If you are not accountable you are not going to see results. You have to take a good long look in the mirror and ask yourself if you are committed to the goal. Are you willing to do and sacrifice the things necessary to be successful.

This past week we lost 9 beautiful lives in a horrible helicopter crash. One of those was basketball superstar Kobe Bryant. This week in my Monday Motivation I posted one of his quotes that I heard over the week-end that I fell in love with. The quote should apply to anything we do that we see as worth while. Kobe Bryant said, “I was blessed with talent but I worked as if I didn’t.” The thing I got out of his quote was no matter what we are doing, whether it comes easy or not, we have to be willing to work hard at it and commit.

So what does being accountable look like? Well, to start with sit down and prepare. Know what you are going to do before you do it. Plan your workouts. Don’t just show up and figure it out as you go. Be deliberate. Monitor how hard you are working. If you don’t have a heart rate monitor get one and then figure out your specific heart rate zones. Then use it!!!!! Plan your meals. Plan those meals and your eating around your macros (Protein, Carbs, Fats). Then track the things you are eating. Write it down and be honest. If you are going out to eat decide ahead of time what you can and cannot have. Don’t wait until you get there it will be much easier to make a poor choice.

Another way to be more accountable is to know the things that sabotage your success. If it’s alcohol make the deliberate choice to not to have the glass of wine with dinner or the after dinner drink. Don’t open the dessert menu if that is your weakness. Watch what you keep at home in your pantry. Quit buying and keeping the things you have a hard time staying away from. Those small choices we make can be the difference between success and failure.

On a quick side note, if you think or know that your eating habits are tied to emotions or stress don’t be ashamed to seek help. There are many great counselors out there. One place to start might be your local church or if you are working with a personal trainer they may have resources they can give you. Your physician is a great source as well. Be deliberate about your health.

Finally, if you have a bad meal, a bad day, or bad week, etc. Don’t give up!!!! Keep at it. If you stick with it and make accountability a lifestyle you will be more likely to see success. Failure is really a word that should not be in our vocabulary because it takes many failures to see success. None of us are perfect AND THAT IS OK!!!! Keep working at being fit and healthy. It’s worth it.

Why Is Fitness Important In Menopause

Recently I was asked by a client if it was possible to build muscle in menopause. This lead me to do a little more research…….especially since I am approaching that stage in life as well and more and more of my clients are facing this. My initial thought was, “yes,” but it does become more difficult.

During menopause your body goes through so many changes. As we age we start losing muscle and we tend to gain fat around our middle. This begins around the age of 30……well before menopause begins for most. So, it is important that we be conscious of a healthy lifestyle long before menopause begins. However, too many of us don’t and then menopause hits and we wonder what happened.

Once perimenopause and menopause begin our body undergoes natural hormonal changes. These changes lead to muscle loss, bone loss, and a slowed metabolism. The muscle loss and slowed metabolism are the main things that contribute to the weight gain. I will make a side note here. If you notice that your lifestyle has not changed and you have put on a serious amount of weight I would advise you to check with your doctor. There could be some other serious issues causing the gain.

While this may sound odd my next bit of advice would be to embrace the change your body is going through. It is the natural cycle of life that God created……therefore it can’t be all that bad, right?  Aging is difficult, and Lord knows I would love to be in my 20’s again……especially knowing what I know now.  Also, if you are stressing about this next stage of life, this can contribute to weight gain and muscle loss as well because your body produces Cortisol when you are under stress.  So do your best to embrace this part of your life……inconveniences and all.  Each day God gives you is a gift to enjoy.

If this is a natural part of life,then its normal to question, “Then why bother doing anything about it?”  First of all you want to be able to enjoy life and to be as healthy as possible for those you love and care about. Not to mention the older and more experience you have the more fun things you can do.  You want to be healthy enough and have the energy you need to do those things.  If you exercise and have a healthy eating lifestyle the benefits during menopause are tremendous. It will help to prevent weight gain, reduce the risk of cancer, make your bones stronger, reduce the risk of other diseases such as diabetes and heart disease, and it will boost your mood, make you feel better, reduce stress, and give you more energy.

Before starting any training program you should check with your doctor and/or have a complete physical.  Then the question becomes how does one go about building muscle during menopause if it is more difficult and muscle mass is decreasing. Strength training 2-3 days a week and having a healthy diet is one of the best ways to do that. It is key to building muscle. Strength training involves resistance through either weights, kettle bells, resistance bands, etc.  Also, to build muscle your body must have protein. Many people as they get older tend to cut their protein intake but you can not build muscle without it.  Good sources of protein are dairy, poultry, beef, fish, and eggs. You can, also, get protein through beans, yogurt (watch added sugar here and make sure it is the greek yogurt), and whey protein.

Other things you can do to help build muscle are to reduce your calorie intake. It is a good idea to find out what your Basal Metabolism Rate (BMR) is. Your BMR is the amount of calories your body burns daily before added exercise. Limit your cardio to a couple of times a week. This is sufficient to train your heart but not so much you will burn the muscle you are trying to build. Reduce sugar, alcohol, and don’t smoke!!!! Some supplements that aid in building muscle are D3 and Omega 3s. Finally, add some flexability, stability, and balance exercise to your workouts.  Yoga is a great way to add all 3 at once.

Finally, you need to find ways to stay motivated. Why? It will keep you going when you get tired and want to quit. One of the best ways to stay motivated is to find a group to workout with…..people you are accountable to and who care about you. Sharing life and the interest of getting healthier together makes it more fun. Let’s face it not everyone is like me and is a fanatic about working out (and I still have days I don’t want to).  God made us for relationships and I have found those relationships and doing life with those special people make whatever I’m doing or going through that much easier.

Strong Is The New Skinny

Strong is the New Skinny

Summer is here and there never was a better time to get fit. Work on building muscle and getting stronger not just getting skinny. The more muscle you have the more fat you burn. And girls……..building muscle WILL NOT make you look like a man.


I can’t wait for mine to get here!!!!  Get them before they run out.

Just go to my webpage and click on Products & Supplements and then click on Advocare to order!!!

Celebrating the Easter Season

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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… 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… 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.

The 3 C’s – Choice, Chance, Change

We will never change if we don’t make the choice to take a chance!!!! Our life is many times a result of the choices we make. Start making positive choices. It begins with taking a chance on working towards having a healthy life style.


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!!!!!

Fit Tip Friday: Schedule that workout!

Here is a little fit tip for your Friday. Sometimes life can get really busy. It’s the nature of our world today! That doesn’t need to be an excuse not to workout. One thing I find that makes it hard to skip workouts is if I put them on my schedule both the day and the time. This way I always make sure it gets done. Sometimes things do come up but if its on my schedule its easy to say I already have something that day at that time……even if the appointment is just with me. Even if you only have 30 minutes that is better than nothing and there are lots of workout programs out there that you can do at home in 30 minutes or less. A couple of examples of programs that I endorse and love are Beachbody’s P90x3 and T25. They are intense workouts that take only 25-30 minutes. If you want more info on those workouts check out my Beachbody page on my website. Just go to the Beachbody link under Products. But those aren’t the only thing out there. The main thing is to get up and get moving and……GET IT ON YOUR SCHEDULE!!!!

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… 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!!!!