Tuesday, January 10, 2017

Making the switch from Mayo to Avocado!

It's *Tip Share Tuesday!* This is one of my favorite {{Nutrition Hacks}} so I wanted to share with you! Making the simple switch from mayo to avocado in recipes is an easy way to cut calories, fat, carbs, and boost protein and nutrients! ---> Take a look at the bottom of the picture and compare the nutrition info.. mayo has over twice the calories, almost 3 times the amount of carbs, twice the fat (and its the unhealthy kind vs. the healthy fats you get from avocado!) and half the protein!! Try it out with chicken salad, egg salad or deviled eggs and see if you like the switch!
4 Ways Avocados is a healthier alternative to Mayo! ⬇️
1. Avocado is all natural and fresh. Many store-bought mayos use soybean oils & other ingredients & preservatives that can make the shelf-life last for years that aren’t always super healthy.
2. It’s full of nutrients & vitamins. Mayo has very little natural nutrition in it; if you look at the nutrition label you’ll usually see a bunch of 0’s until it comes to fat, cholesterol, sodium and carbs. Avocado, on the other hand, is sodium-free and has nutrients & vitamins like fiber, folate & vitamins C, K & B6.
3. Avocados do contain fat, but it’s the “good for you” fat. Avocados sometimes get a bad rap for having fat. Both avocado & mayo have the “good for you” fats that can lower cholesterol, actually. However, avocado has a lower amount (about 1/3 – 1/2 as much compared to mayo) of saturated fats that are generally linked to potential health issues.
4. Avocados have less calories. A typical 2 Tablespoon serving of mayo has around 100 calories. Two Tablespoons of avocado has around 40-60. If you really like to slather it on like I do sometimes, that can be a big difference!

Wednesday, November 18, 2015

The Master's Hammer & Chisel - Coming December 2015!!!

For the first time ever, we’ve paired two of our top trainers together to bring you the ultimate 60-day program designed to specifically help you craft your own personal masterpiece. Sagi (creator of Body Beast) and Autumn (creator of 21 Day Fix) have extensive experience training and preparing for fitness competitions, cover shoots, bikini contests, and generally have a knack for getting in ridiculously good shape.
And now, they want to share that collective expertise with you – take a look!
What is the The Master’s Hammer and Chisel?
The Master’s Hammer and Chisel is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. Sagi and Autumn have teamed up and are using their collective experience and knowledge to help you get the body you’ve always dreamed of.  In the Master’s Hammer and Chisel, they share their winning strategies in this breakthrough system of resistance training to shape powerful muscle, shed body fat, and build a ripped, statue-perfect physique.

When can I get The Master’s Hammer and Chisel?

Hammer & Chisel will go on sale starting December 2015 and there will also be a sneak peek for Beachbody On Demand members starting in October 2015. Email me for more info on how YOU can get a free 30 day trial to Beachbody On Demand where there are 2 sneak peek workouts available NOW! coachcheyennetracy@hotmail.com

How can I be the first to know when Hammer & Chisel is available?

SUBMIT YOUR INFO HERE TO BE THE FIRST TO PARTICIPATE IN MY HAMMER AND CHISEL *TEST GROUP*   OR   Find me on Facebook and send me a message.. www.facebook.com/cheyenneatracy  OR shoot me an email at coachcheyennetracy@hotmail.com :) 

Tuesday, October 6, 2015

Baked egg in Avocado

For a one-two punch of omega-3s in your breakfast, try baking eggs in an avocado. Beyond the heart-healthy fatty acids and high protein count, this low-sugar and fiber-filled breakfast will kick off your day on a healthy high note.If you're always rushing in the morning, you'll be glad to learn this recipe requires just a few ingredients and nearly no prep time. Ready to get cooking? Keep reading for this tasty Paleo-friendly breakfast.


This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.


2 ripe avocados
4 fresh eggs
1/8 teaspoon pepper
1 tablespoon chopped chives


  1. Preheat the oven to 425 degrees.
  2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.
  3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
  4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
  5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
  6. Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!

Thursday, October 1, 2015

Chalene Johnson's 10 Eating Habits of the Highly Successful and Fit

Successfully fit people are successful not because of good luck, birth order, or family heritage but because they have adopted the right habits. They do things differently than the rest.
Successfully fit people find healthful alternatives to selections on any menu, from a five-star restaurant's to Wendy's. They know that it's the food choices, not necessarily the restaurant choices, that help them to stay slim and healthy.

Excerpted from Push by Chalene Johnson, the 10 eating habits of successfully fit people.
1. They Tend to Stick to the Same "Daily Menu"
The majority of fit people say they eat virtually the same meals every day, mostly the same breakfast, same lunch, same dinner, and when it comes to snacks and beverages . . . well, you guessed it, very predictable food. To clarify, they did not suggest that they eat exactly the same entree for every meal, but they often chose from three, maybe four things that they like for breakfast, lunch, and dinner.
There are three possible reasons behind this shared habit among fitness professionals, individuals who have succeeded at taking off 100-plus pounds and keeping it off for years, and those who have been trim all their lives.
First, it allows "careful" eaters to predict their daily calorie allotment without much effort. Second, perhaps the most fit among us are entrenched in habit, including the habit of taste. Third, effortlessly fit folks are in tune with the energy and calorie needs of their bodies. When they find foods that deliver what they need and that they enjoy, why look further? Keep in mind, there's a fine line between careful eating and disordered eating. The careful eater's diet is a habit and not a matter of control or obsession.
2. They Eat Breakfast
This one common characteristic is nearly universal in statistical studies of people who have achieved and maintained a large weight loss. Eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year report that they always eat breakfast. Research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts agree that the majority of people who struggle with overeating are those who undereat during the first part of the day, specifically those who skip breakfast. So it seems that breakfast really is the most important meal of the day!
Why does eating breakfast help people lose and ultimately maintain a healthier weight? One theory suggests that eating a healthy breakfast reduces hunger throughout the rest of the day, therefore decreasing the likelihood of overeating and making poor food choices at lunch.
3. They Drink Water
Not soda. Not iced tea. Just plain old water. This is the biggie. Drinking enough water is a vital part of any conditioning program because it keeps your body functioning in homeostasis and aids every aspect of bodily function. Highly successful fit people drink at least six to eight 12-ounce glasses of water a day, plus more as needed during exercise. Note: It's possible to drink too much water, which dilutes the body's electrolytes (potassium, sodium, chloride, magnesium). Don't drink more than a gallon a day unless you're also replenishing your electrolytes.
4. They Eat Small—And Often
Most people know that small, frequent meals are absolutely the only way to go. Why? Because when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that people who skip meals have the highest cortisol levels of all!
Eating small meals more often reduces cortisol levels, research suggests. In a study published in the New England Journal of Medicine, people who ate six small meals a day for 2 weeks, as opposed to three large meals containing the same total number of calories, reduced their cortisol levels by more than 17 percent! They lost belly fat, too.
When you eat small, frequent meals long term, the body becomes efficient at keeping cortisol levels low, which helps both men and women reduce belly fat.
Eating throughout the day also makes you less tempted by the monster-size buckets of popcorn and supersize fries and drink containers that include triple and quadruple servings. Guided by their nutritional needs and deeply rooted habit to eat small meals throughout the day, the superfit stand steadfast, even in the face of a delicious, jumbo chocolate-chip muffin.
5. They Eat Whole Foods First
Successful fit people tend to eat mainly whole, unprocessed foods, including fruits, veggies, and whole grains (and products made from whole grains). Certainly they enjoy the occasional treat, but 80 percent of the time or more, their preference leads to whole foods.
Whole, natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things like butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried. (Okay, don't think about it—it's too gross.) Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.
6. They Know Their Foods
This characteristic is truly universal among fit people: They know, generally speaking, every food's calories and approximate protein, carbohydrate, and fat content. It's not a case of being idiot savants but rather of having an understanding, a knowledge of food that allows them to make an educated guess. Their assumptions are almost always spot-on. This gift affords them the skill of making better food choices on a moment’s notice.
Just as important: They know what one serving of said food really looks like. You can show an effortlessly fit person a whole grain cracker, and even without looking at the label, he or she can accurately predict how many crackers count as one serving. It’s not a gift, actually. It's a skill, and all habits are skills you can master.
This skill is easier to acquire than it sounds. A couple of weeks of label reading is all it takes. There are even apps for your phone and Web sites that provide this information quickly and for free.
7. They Eat Their Favorite Foods—Carefully
Despite knowing everything about their foods and tending to stick to the same foods day in and day out, fit people rarely report eliminating foods. If it's something they crave, they enjoy a little taste. They know that simply eliminating foods they absolutely love will only set them up to fail when the temptation is too great. Instead, successfully fit people know that it's okay to indulge every once in a while. They savor those moments instead of sucking down the food as if they’re afraid it's the only time they'll ever see it again.
8. They Don't Keep Red Zone Food in the House
If you look in a successfully fit person's fridge, pantry, or cupboards, you won't typically find cookies, crackers, chips, chocolate, full-fat ice cream, or soda. Why? Because they don't crave these things. They also know you can't eat ’em if you don’t have 'em. Smart, right?
What's interesting about these trim types is that they don't have the same inner battle of healthy versus junkie foods that the average person who struggles with weight might have. They can walk past the aisle with chips and sodas and think nothing of it. Either they never developed the junk food habit or they kicked it.
9. They Close the Kitchen after Dinner
Unlike most Americans, successfully fit people eat their final meal at a reasonable hour, as opposed to eating dinner followed by a lavish 10:00 p.m. snack and another dessert. Most often they go to sleep, not hungry, but on an empty stomach. This allows them to wake up feeling thin, rested, and hungry for breakfast. It may take a little effort, but going to bed earlier and going to sleep without food awaiting digestion in your stomach keeps your body’s metabolism in a fat-burning state. Instead of digesting, which causes restless sleep, your body can focus on other things—like repairing cells!
10. They're Resourceful and Politely Picky at Restaurants
They generally steer clear of fried meat, poultry, and fish. Instead, they order their protein broiled, steamed, stir-fried, or poached. They also speak up in restaurants, politely making special requests like asking that their dish be prepared with little or no butter or sauces and with dressings on the side.

Wednesday, July 22, 2015

Soy's Surprising Link to Obesity

I was just reading a REALLY interesting article in Mother Earth News magazine (one of my favs!) and I felt the need to share some info. Now this may be information overload for some.. and too much 'nutrition' terminology.. but it's super important and I think you should read it :)

The article was talking about the link between soy and obesity. It started off by comparing the collective diet today vs. the common diet 100 years ago. Surprisingly.. fat consumption has NOT increased much in the past century..(despite what you may have heard).. but as you can see from the graph below that I screenshot... Soybean oil in particular has SKYROCKETED! **US consumers eat 1000 times more soybean oil today than 100 years ago!**

Not only is this from vegetable oils made mostly from soy and also in processed foods.. but it's also related to the way animals are raised. Today's livestock, poultry, and farmed fish are almost universally fed soybean meal and oil. The feed's components are then found in YOUR meat, milk and eggs.  So basically you are getting much of your soy SECONDHAND.

So why is this a problem? Soybean oil is super high in linoleic acid.. an essential omega 6 fatty acid that is linked to obesity. (Sorry.. here's were the crazy nutrition terms come in :P ) Since we now consume 1000 times more soybean oil than we did 100 years ago, this means we're getting a MUCH higher amount of linoleic acid. A diet that has a HIGH ratio of omega 6 to omega 3 is linked to inflammation.. but the evidence on obesity connects specifically to linoleic acid.

So get this.. they fed lab animals a diet that had 8% of it's calories from linoleic acid to mirror the modern US diet... and this made them FAT. Reducing it to 1% (similar to our ancestor's diets) made these same animals skinny again! SAME amount of calories.. SAME high fat diet.. but with different KINDS of fats.. and obesity reversed itself. WOAH.

So what do you do? Try to eat your dairy, meat and eggs from pastured animals.. which provide the kinds of omega-3 rich fat profiles that actually contribute to a healthful diet! :) Skip the vegetable oil and aim for coconut or olive oil. (Just for reference.. Soybean oil is 56% linoleic acid, Olive oil is 10% and coconut oil is 2%) :)

Saturday, April 25, 2015

Success Club Trip 2015 ~ Cancun Mexico

Last week we spent 5 gorgeous days in Cancun, Mexico. I earned this trip for myself and my hubby by earning success club points (by helping people lose weight) which paid for our trip! Beachbody also upgraded us to an ocean front presidential suite.. because they're freakin AWESOME like that!!  I am completely blown away by all of this because seriously, I am just a small town girl who started Beachbody with T25 because I wanted to support my hubby in his weight loss journey!  1 year later I'm in Cancun Mexico with 2,000 other coaches in a presidential suite!  I'd call you nuts if you told me a year ago this would be happening.  But the truth of the matter is this--- if you feel like you are meant to try something in life (like coaching) don't ignore the sign!  Just imagine what the possibilities could be!!!  

We did everything from float in the pool, sip mojitos, swim with dolphins, soak up the sun on a 3 million dollar yacht... to networking with other coaches in the company! Beachbody sure knows how to spoil us! We had an amazing welcome celebration with fireworks and great food and music! The next morning I had a private breakfast with 9 other coaches and the CEO of Beachbody, Carl Daikeler.  That day I also got to meet a majority of team.. which are now honestly more like FAMILY. Some of the nicest, most supportive, inspiring people I've ever met. I just wish we didn't live so far away from each other! Success is only fun when you have someone to share it with!!

Breakfast with the CEO!
My personal invite! Eek!
The Beautiful Moon Palace Resort
One of the many amazing pools!

Beautiful fireworks at the welcome reception!

The following day was one of the most exciting days of the entire trip. It started off with meeting 3 of my favorite Beachbody celebrity trainers!! AND pictures with them! We got to meet Shaun T (Focus T25, Insanity), Tony Horton (P90X) and Autumn Calabrese (21 Day Fix). Was so incredible to meet them in person after having them in my living room on my TV everyday for over a year!

Then we headed to another resort to spend the day on a 3 million dollar private yacht... crazyy.. Miguel (my coach) surprised us with the news that Lindsay Matway (the top coach in the company) would be joining us on the boat for the day!! I've followed this woman from Day 1 as a coach and couldn't believe I was going to be able to talk to her the entire day. A day I'll never forget! We made a pit stop to do some swimming in the crystal clear turquoise water.. we actually jumped from the very top of the boat!!! 

Getting ready to set sail!
A little tid bit of what our day was like!! :) Fun times fun times!

 Smart Ass Fitness Team!

 And just when I thought that day couldn't be topped.. a few of us decided we were going to go swim with dolphins the next day! I've done it once quite a few years ago.. but for some reason this time felt much more magical. We also got to do a lot more things with the dolphins! Was the perfect finale to an amazing vacation.

Finally.. our trip ended with an amazing farewell reception.. again.. with incredible food, awesome music, and fireworks to top off the night. 
My coach and teammates!

Coach Caleb! Love his youtube videos!

Me and the hubs headed to the reception.

I'll never forget the memories made on this trip and the people I met. My only wish is that for NEXT year's success club trip.. I have some of my OWN team there! Next year we are headed on a cruise to Jamaica! On the largest cruise ship there is! Join the Country Girl Fitness team TODAY!!  I'm now accepting applications to join my team and to join us in 2016 on the S.S. Beachbody Cruise to the Caribbean!

Fill out my online form.
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Sunday, March 15, 2015

Shakeology Mug Cake!

-1/4 t. baking powder
-1 scoop Chocolate Shakeology
-1 packet Stevia
-dash of salt
-1 egg
-optional mix in: peanut butter, cocoa powder
-2 or 3 tbs water/milk

-In a mug mix Shakeology, baking powder, salt, cocoa, and stevia
-Next, mix in an egg and 2-3 tablespoons of water/milk.
-Mix until dry ingredients are wet.
-If you’d like to add peanut butter, put one dollop in the center and push it down a bit.
-Microwave for 90 sec.
-When it is done the edges will pull from the sides.
Enjoy! :)