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Tracy Mott

@tracymott_

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Food, Fitness & Fat-Loss For The Midlife Woman
50+ and living a healthy, strong lifestyle 💪
Trainer🏋🏻‍♀️ Nutrition Coach🥑 Nurse🧑🏻‍⚕️ Wife👰🏻‍♀️ Mom 👸

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Day 2 of Revelation Wellness Move In Love 21 Day Challenge. Used these handy stainless steel straws in place of drumsticks 😂 and they worked great 🙏☺️!
#moveinlove #revelationwellness #moveyourbodyinlove #faithbasedworkouts #agewell #agestrong #godlovesyou by @tracymott_

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2 years ago

SLEEP 😴😴

Are you stressed out to the max and not sleeping well?

Are you trying to lose weight and cutting your carbs 🍚?

Carbs are not your enemy!

Carbs are needed for energy and make you feel good..it’s called comfort food for a reason.

Having some starchy complex carbs with dinner can set you up for a better nights sleep.

Carbs help with Serotonin, which relaxes you and makes you feel good.

Serotonin helps with Melatonin, which is needed for a good nights sleep 💤.

#sleep #carbs #serotonin #melatonin #midliferocks #womeninmidlife #gethealthy #getfit #getstrong #marionillinois by @tracymott_

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4 years ago

Snack time!
If you find yourself having an energy slump in the afternoon and tend to reach for sugar, carbs or coffee try having a snack that is mostly protein and fat and a little carb.
#snacksaregood #highprotein #eatrealfood #gethealthy #getstrong #midliferocks #marionillinois #coachtracy by @tracymott_

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4 years ago

6:11am
I ALWAYS workout fasted.
I NEVER eat breakfast until 8-9am
I NEVER eat rice cakes

But, here’s the thing. For several months now my overall energy sucks and my workouts feel blah and hard.

I know my hormones are shifting (down unfortunately) but I also know that if I don’t FEEL GOOD then I can’t keep doing the same thing and expect a different result.

Hello, insanity 😂.

There is research and evidence to support the fact that as we are in peri-menopause/menopause we have better workouts and feel better if we do it in a fed state.

So, I bought these rice cakes (I’ll post pic in comments because they are actually organic and good, who knew 🤷🏻‍♀️) and today I am having one with peanut butter BEFORE going to the gym along with my normal coffee.

I’m probably going to have to let it digest a bit and take a little more time to get ready and go to the gym but that’s ok too.

My body is different so I need to make the modifications to support it.

If you are struggling to feel good and are ready to start supporting, fueling, moving and resting your body and need help understanding how to do that, reach out to me and let’s have a conversation 💕.

#getfit #gethealthy #supportyourhormones #getstrong #agewell #midliferocks #midlifewomen #womenwholift #fiftyandfit #marionillinois by @tracymott_

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4 years ago

Ever have those days where you are irritable AF and have no reason to be but can’t seem to shake it?
Today is one of those days.
I can usually shake it off with a good workout but that didn’t help today.
The weather is gloomy today and Summer is leaving way too fast.
We’ve already had some falling leaves in the pool.
I thrive in summer and the heat and the sun and the thought of fall and winter drawing close make me feel blah.
And, I know I’m having some “changes” in my body that I am learning to navigate and improve.
I know this is part of my irritable AF today as well and I am going to honor that and not fight against it.
I am going to give myself space and grace and not push myself to put on a happy face.
We are not meant to grind 24/7/365.
Oh, great, now it’s raining 🙄🙄.
I am going to spend the day puttering around the house, doing only what I have the capacity to do. by @tracymott_

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4 years ago

Ladies, are you fueling your body???

Eating a high protein, high fat and moderate carb breakfast will give you great energy and stable blood sugar for the day!

Food is fuel. How are you going to have the energy to do anything if there’s no fuel in your tank???

#breakfastideas #foodisfuelforthebody #protein #healthyfat #carbs #eatthefood #getstrong #getfit #gethealthy #agewell #agefiercely #midliferocks #fiftyandfit #boarsheadchickensausage #ezekialmuffin #avocadotoast by @tracymott_

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4 years ago

by @tracymott_

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4 years ago

My 2 Workout Buddies 💪💪 by @tracymott_

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4 years ago

Midlife has it's challenges but if you understand how to improve your food, fitness, sleep and stress it will lead to drastic improvements of the these sometimes maddening symptoms, like:
* Weight gain
*No energy
*Terrible sleep
*Brain fog
*Hot Flashes

Your food choices, how you exercise, the quality of your sleep and how you manage stress all have an impact on your hormones.

These are the 4 Pillars that I use with my clients to help them improve their midlife symptoms so that they feel amazing and age well.
*Food
*Fitness
*Sleep
*Stress

I don't want you to wish you were younger, I want you to embrace this time in your life. You have the ability to feel good and the live the next 40-50 years being fit and healthy!

Where are you struggling in midlife?

What are you doing to try and feel better?

#getfit #gethealthy #foodmatters #fitnessmatters #sleepmatters #stressmatters #midliferocks #midlifewomen by @tracymott_

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4 years ago

Sharing yesterday’s lunch!

Build you plate with protein, fat, fiber and carbs!

Ground Turkey on Baby Spring Mix with a Kodiak high protein corn muffin 😋😋

What did you have for lunch yesterday???
#protein #fat #fiber #carbs #allthemacrosplease #foodisfuel #kodiakcornbread #braggsvinaigrette #primalkitchenfoods #getfit #gethealthy #getstrong #midlifewomen #midliferocks #coachtracymott #kerrygoldbutter #marionillinois #southernillinois by @tracymott_

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4 years ago

BANDS only for Back and Biceps!
#resistancebands #backworkout #bicepsworkout #garagegym #homegym #fiftiesandfit #womenwholift #flipping50 #getfit #gethealthy #liftweights #midlifewomen #midliferocks by @tracymott_

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4 years ago

SLEEP!
Make it non-negotiable!

Poor sleep effects every aspect of your life.

😴Poor sleep…more hungry
🥱Poor sleep…crave simple carbs and sugar
😴Poor sleep…no energy
🥱Poor sleep..high cortisol
😴Poor sleep…blow off exercise
🤬Poor sleep…I don’t give two F’s about anything so F it all… by @tracymott_

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4 years ago