TrainingwithTracy.com
fitness for life!
Training/Nutrition
Training
With over 10 years of experience as a certified personal trainer, I have helped many people reach their fitness goals. If you’re a beginner, I will set you up with a complete personal training and nutrition program that is easy to follow and effective. If you are more advanced, I will help you with a program to get you past your plateau and re-energize your workout.
With everyone’s busy schedule these days, it can be challenging to find the time to workout, especially if you have a demanding job, travel, have kids, etc. I can help you fit in a workout that will maximize your time for an effective workout whether it’s early morning, at lunch, at night or in your office, home or gym. You should schedule your workouts like you would any other meeting or appointment and not skip it.
Jump ropes, rubber bands and tubing are very effective and can be done anywhere, anytime and are light weight to travel with. So there is no excuse not to get your workout in!
Commit to be fit! Make the commitment to exercise, change your eating habits and get healthy! I have found that one of the most effective ways to get started is to set a deadline. Whether it's a birthday, wedding, reunion or even a contest, pick a date and set your goals. This gives you something to work for!
Also, keeping a journal of your workouts and foods can help you see the progress you've made. How do you know where you are if you don't know where you've been?
Online Training
I also offer online personal training. My program is a cost effective way for me to aid you in achieving your fitness goals. One-on-one training can be expensive, so this is my way of offering my professional guidance and expertise no matter where you live. This kind of training would be mostly contact through email. Nutrition Nutrition plays an extremely important part in how you look and feel. Everyone should know the basics of nutritional foods, how much to consume and how to read food labels. Maintaining a consistent and healthy diet can be difficult at times, but ignoring or making no effort to manage your nutrition can have consequences on your body. The optimum diet plan is to eat 5 - 6 smaller meals a day, versus the typical 3 large meals a day. The best foods for protein include chicken, lean turkey, lean beef, fish, tuna, egg whites (or egg substitute), beans, peanut butter and nuts. Healthy carbs include oatmeal, brown rice, whole wheat breads and pastas and sweet potatoes/yams. Green vegetables are important for your body such as broccoli, asparagus, green beans, spinach and bell peppers. Other good vegetables to incorporate into your diet are tomatoes, mushrooms, cauliflower, carrots and peas. Good fruits to consume are grapefruit, apples, pears, grapes, bananas and oranges. Most condiments and sauces are high in sugar, sodium and fat. You can find low sodium, low sugar, low fat and even fat free ones at your grocery store or at restaurants upon request such as cheese, cream cheese, fat-free spray butter, ketchup, soy sauce, jelly, salad dressings, etc. Sample diet Breakfast – 3/4 cup oatmeal OR whole wheat bread w/peanut butter 3 egg whites w/mushrooms, onions and spinach Snack – 1 cup fat free yogurt/cottage cheese with blueberries Lunch – 4 oz. grilled chicken Snack – 1 red apple/pear OR 1 cup mixed berries Dinner – 6 oz. fish (tilapia, halibut, salmon or tuna)
Online training requires a firm commitment from you that you will make positive and healthy lifestyle changes since I will not personally be with you. I would need statistics from you such as age, height, current weight, overall goals, current workout program (if any), current diet, type of equipment you have available to you and current pictures by mail or email.
Spice up your food with healthier, salt-free options like pepper mixes, chilie powder, Mrs. Dash, cinnamon, dill, rosemary and tarragon.
12 almonds
small spinach salad w/low fat dressing
1/2 cup brown rice
1 fat free string cheese
1 cup green veges
1 small sweet potato w/cinnamon and fat-free spray butter
You can also incorporate protein shakes and/or bars into your diet where needed.
Other healthy snacks include celery with natural peanut butter or fat-free cream cheese, sugar-free jello, fat-free and sugar-free pudding w/skim milk, tuna w/fat-free mayo or mustard on wheat crackers, granola w/fat-free yogurt, lean turkey with low-fat cheese on wheat crackers, or apple w/natural peanut butter.
Note: the diet above is only a "sample". Individual diets will vary, especially for men who would require more calories.
