Tracey's Blog

Resources to Help You Train Like Tracey

2012-01-17T12:04:00.015-05:00

How are those New Year's Resolutions coming? If you need a little help getting started or getting back on track, here are some of the things Tracey used to get her bikini body back after her second baby.

Click on any picture to read more.

Nutrition
You can't out-train a bad diet. Tracey made the commitment to go vegan in the beginning of her weight loss journey. Here are the books that inspired her.

"The Engine 2 Diet" by Rip Esselstyn - A Texas Firefighter's 28 day plan to lose weight and get healthy

"Clean Food" by Terry Walters - Recipes and tips for eating more locally grown, unprocessed foods

"Clean Start" by Terry Walters - 100 new recipes for eating foods closer to the source

Exercise

Total Body Bootcamp is the only workout you will need for fat loss and muscle definition. With six complete workouts on two DVDs you get cardio, strength, core work and a whole lot of motivation. If you are serious about your workouts and want to change the shape of your body, these are the workouts for you.

And some days you just want to have some fun! Steady State Step is out of print now, but it can still be purchased from Amazon while supplies last.

Optional Equipment Used in Total Body Bootcamp

TRX Suspension Training Pro Pack

TRX System Door Anchor

First Place Competition Kettlebells

Gliding Discs

Dynamax Med Ball

Sandbells

Resistance Bands (Click on "Band Pair Packages")

Tracey's Clean Eating Story

2011-12-26T16:40:00.012-05:00

In case you missed it, here is a reprint of Tracey's clean eating story from her September 2011 forum post complete with links to some of the resources she used.

My good friend and trainer,Tyler English, has a saying, "You can't out train a bad diet." And you know what? He's exactly right. You can do all the exercise you want, but if you are eating poorly you will NOT see the results you desire.

After making the commitment to lose all 30+ lbs of my 2nd baby weight, I decided to do something completely different than I'd ever done with my eating - I went Vegan. I got the book The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds by Rip Esselstyn and with the support of my husband we both embarked on this Vegan journey together. In the past when I needed to lose a few pounds I would cut out carbs and I'd see the pounds fall off, this time 75% of my diet was composed of carbs - the difference? They are GOOD carbs! We have all been so brainwashed to believe that all carbohydrates are BAD for us we fear them and avoid them like they are poison, when in actuality they are what our bodies need to sustain us through a particularly grueling workout. Any question you have regarding following a whole plant based diet can be answered in Rip's book - it is EXCELLENT and very easy to read. It makes perfect sense and has been tested on a large number of people. What I love most about it is it is clean eating at it's very best, the recipes are OUTSTANDING and you are never deprived, you can eat until your hearts desire.

The weight fell off me, but not very fast like it did when I eliminated all carbs like in the past, it came off slow and steady - about 2 lbs a week and completely shrunk my body back to normal!

My husband and I have been eating this way since Jan 4th and I've never felt better. My husband had high cholesterol and blood pressure and Rip's book guaranteed that in just 28 days eating a plant based diet would lower your cholesterol and blood pressure and sure enough, my husbands cholesterol dropped 100 points in 28 days and his blood pressure is at an all time low - no meds needed!!!!!!

My husband is from Kansas City and grew up on red meat - every Friday for the past 7 years we have hosted "steak night at the Staehle's" so going Vegan was not something we were not 100% committed to. My husband loves it so much he doesn't even want to eat fish - I have now added fish into my diet once a month, so I guess I'm now a semi-vegetarian.

I just wanted to let you all know what has worked for me and how happy it has made me and how wonderful I feel.

Some of our favorite recipes from The Engine 2 Diet are Jane's Jammin' Burritos and Meat Loaf - delish!

Here are 3 books I recommend.

The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds

Clean Food: A Seasonal Guide to Eating Close to the Source with More Than 200 Recipes for a Healthy and Sustainable You

Clean Start: Inspiring You to Eat Clean and Live Well with 100 New Clean Food Recipes

Low Carb/High Protein Recipes

2011-12-07T11:59:00.021-05:00

When I was training for my competition I found it much easier to plan my meals by using my crock pot - simple, easy and you can't burn it! After being 100% Vegan for 7 months I decided to add chicken and fish back into my diet. Chicken is so great because it's low fat, high protein and has virtually zero carbs! You can add so many great things to it to make oodles of different meals. Here is one of my favorites:

Simple Chicken and Salsa Serves 4

Fresh ground pepper

3 dried red chilies
1 pound boneless skinless chicken

1 cup salsa (I always use Trader Joe's Chipotle Salsa)

Morton's Light Salt to taste

Put all ingredients in slow cooker on low. It will be ready in less than 4 hours. I check on it every hour and cut up the chicken until it's shredded.

Great VEGAN Recipe!

My FAVORITE PASTA and what a find being lower in carbs and super high in protein! It's Black Bean Pasta - you can get it here: Explore Asian Authentic Black Bean Spaghetti.

Cook pasta according to directions then add the following:

You can do ANYTHING with this pasta - I add as many veggies as I can:

spinach

tomatoes

broccoli

kale

bok choy

garlic

onion

1 tsp curry power

fresh ground pepper

1/4 cup light coconut milk

Saute all veggies in pan using Coconut Oil Cooking Spray - I very very seldom cook with oil - that is one thing I've continued after following the Engine 2 Diet for 7 months - I've dropped the oil and picked up the Pam ;-p

I cook until tender - add curry powder and coconut milk, add to pasta and enjoy ;-)

Here is a nice semi-vegetarian recipe:

Salmon with Coconut Oil and Bananas

This could be my favorite salmon recipe. I serve this over steamed spinach.

Heat 1 T. coconut oil in a saute pan with 1 cut up banana until the banana caramelizes and gets thick. If you need additional oil in your pan use coconut oil cooking spray (you can get it at Whole Foods or order it online), add salmon and cook to your liking. I like to add sweet curry powder and brown rice.

Simple, easy and really tasty!

Total Body Bootcamp December Challenge

2011-12-03T14:13:00.015-05:00

Don't wait for the new year to get into the best shape of your life. Get a head start on your new year's resolution now by joining our Total Body Bootcamp December Challenge!

The Details

All you have to do is record your weight and measurements (you don't even have to share that if you don't want to) and take a "before" picture of yourself now and email it to support@fitbytracey.com by Wednesday, December 7. Then just do 3 Total Body Bootcamp workouts a week from December 5 - 30. That's just 12 Total Body Bootcamp workouts in all! Be sure to post your workouts on the Fit by Tracey - Fit for Life Facebook page or as a comment here on the blog when you're finished. You can post each day or each week - your choice. When you've completed the challenge, take your "after" picture and email it to support@fitbytracey.com along with how much weight and how many inches you've lost. That's it!

Watch for weekly recipes and nutrition tips since (according to Tracey's trainer Tyler English) you can't out-train a bad diet.

We won't post your weight or measurements, but feel free to brag here or on Facebook if you like! And we won't post your pictures without your permission.

Winners

The person who loses the most weight during the challenge will win a spa gift basket.

The second place winner will receive a smaller, but equally wonderful spa gift basket.

Everyone who completes the Ultimate Challenge and logs your workouts on Facebook or this blog will receive a treat to help you relax and celebrate completing this month's challenge during this busy season.

We'll announce the winners on December 31 and tell how much weight each of the top 2 lost. Oh...and if you lose the most weight AND complete the Ultimate Challenge, you can win twice!

All set? Come on! What have you got to lose?

December Ultimate Challenge Rotation

2011-12-03T05:45:00.014-05:00

***If you're reading this after December 2011, simply click the back arrow on the calendar and go to December to see the rotation.***

A lot of you said you were ready to train like Tracey, so here you go! Tracey has created a month-long rotation similar to what she used to get her body back after having two kids.

If you need more incentive, we'll be giving away prizes for completing this rotation. Not ready to commit quite yet? Okay, just send your "before" picture support@fitbytracey.com and complete 3 Total Body Bootcamp workouts of your choice each week in December. Then send us your "after" picture and tell us how much weight you lost. The top 2 will win some pretty cool prizes!

Oh..and if you're missing anything you need to complete this challenge, you can buy any in-stock Fit by Tracey DVD for $12.99 plus shipping all through December.

Ready to get started? Just click on the workout to display more. Good luck!

Black Friday Sale and a Giveaway

2011-11-23T22:11:00.021-05:00

Facebook Giveaway

Join our giveaway on the Fit by Tracey - Fit for Life Facebook page! All you have to do is like our page and enter a comment for a chance to win a Total Body Bootcamp DVD set. We'll announce the winner Friday morning.

Black Friday Sale

Friday only! Get Total Body Bootcamp:Strength or Total Body Bootcamp: Metabolic Conditioning for only $10 each plus $2.50 flat rate US shipping and $6 flat rate International shipping!

We still have 3 pairs of the orange bands used in Total Body Bootcamp available for $12 a set with no additional shipping charge in the Fit by Tracey Shop. Once these are gone, we won't be restocking them. Check out this post to see where to purchase the other equipment Tracey and her crew used in Total Body Bootcamp.

Free Shipping

All the other DVDs in the Fit by Tracey Shop are regular price, but shipping is on us!

If you have any questions or run into any problems, just email support@fitbytracey.com. Don't worry, even if we can't respond until Saturday we will still honor the sale price.

Have a wonderful Thanksgiving. We're thankful for each of you!

Time for a Change

2011-10-31T16:12:00.008-04:00

Change is in the air, and we have some exciting changes in store for you. Be watching for details in the coming days. If you haven't signed up to receive our newsletter, please take a minute to fill out the form on the right side of Tracey's Blog.

Happy Fall!

Labor Day Sale

2011-09-03T08:40:00.006-04:00

Now through Monday, September 5, while supplies last, get the lowest prices we've ever offered on Fit by Tracey DVDs. All in-stock DVDs except Total Body Bootcamp are on sale for $5 or $10 each!

Flat rate shipping is $2.50 for customers in the US or Canada and $6 for International customers.

Happy Labor Day, and happy shopping!

Good News About Total Body Bootcamp!

2011-08-18T09:15:00.006-04:00

Total Body Bootcamp is at the duplicators! Preorders should ship by September 1. We really appreciate your patience and have tried hard to make these DVDs worth the wait.

Even if you missed the presale, there's still time to order Total Body Bootcamp and receive the DVDs as soon as they're available. And check out the links in our Optional Equipment for Total Body Bootcamp post if you are interested in ordering the equipment Tracey and her crew use in these workouts. Of course, you can still get a good workout with just dumbbells, a resistance band, and a stability ball.

See you soon at bootcamp!

Optional Equipment for Total Body Bootcamp

2011-06-29T10:30:00.014-04:00

All of the equipment used in Total Body Bootcamp can be purchased online from Perform Better. Click on the image to go to that product on the Perform Better Website.

TRX Suspension Training Pro Pack

TRX System Door Anchor

First Place Competition Kettlebells

Gliding Discs

Dynamax Med Ball

Sandbells

Resistance Bands (Click on "Band Pair Packages")

Bands for Total Body Bootcamp

2011-06-27T21:57:00.003-04:00

Total Body Bootcamp will be shipping soon! A few of you have asked where to purchase the resistance bands and some of the other equipment Tracey and her team used in these workouts. We weren't able to find an affordable deal for the shipping cost, so the bands used in TBBC are now included in the Fit by Tracey store. You will be charged the same flat rate shipping fee as always - $4.95 for customers in the US or Canada and $8.95 for international customers. All orders placed this week will ship with the Total Body Bootcamp DVDs.

We will also be posting links for the other equipment used. Don't want to buy a lot of new equipment? No worries. These can be done with minimal equipment. Just in case you're in the market for some new kettlebells, med balls or a suspension trainer to spice up your workouts, we'll let you know where you can order them so you'll be all set to go.

Total Body Bootcamp Update

2011-06-23T16:57:00.008-04:00

Hi everyone!

I wanted to update you on the status of the Total Body Bootcamp DVDs. My editor got busy on other projects and the DVDs didn't go to the duplicator as planned last Friday. The bad news is that this puts us a week or two behind. The good news is that it gives me one last opportunity to go over everything to make sure you are getting the best quality workout DVDs possible.

I'm sorry for the delay. I feel positive you are going to love the end result, though.

We will be sending you information about where to buy some of the optional equipment we used for the workouts and cheaper shipping for the bands we used, chapter menus, cover pictures and detailed descriptions from the back cover in the coming days as the excitement mounts for the release of Total Body Bootcamp before the middle of July.

Thanks for your patience. I know waiting is tough!

2011-05-10T17:49:00.008-04:00

Tracey with Kara Sundlun from Better Connecticut taking about
Total Body Bootcamp. Will air Monday, May 16th at 3 pm EST on WFSB Channel 3.

Watch online - Kara's Cures: Mommy Workout

Total Body Bootcamp Presale Ends Today

2011-05-08T07:09:00.007-04:00

Happy Mothers Day to all you moms!

Today is the last day to order Total Body Bootcamp at the presale price and receive free shipping. Don't miss out! Order Total Body Bootcamp: Strength or Total Body Bootcamp: Metabolic Conditioning for just 16.99 each or order the Total Body Bootcamp: Set for 29.98. Tomorrow the price will be 19.99 each plus 4.95 US and Canada shipping or 8.95 International shipping.

Need help deciding? Watch preview clips on Fit by Tracey's YouTube channel.

Total Body Bootcamp Presale is Here!

2011-05-01T05:23:00.026-04:00

Now through next Sunday, May 8 order Total Body Bootcamp: Strength or Total Body Bootcamp : Metabolic Conditioning for 16.99 each (regular price will be 19.99) or buy both Total Body Bootcamp DVDs for 29.98 and save even more (regular price will be 39.98)! Plus, get FREE US and International shipping during the entire presale! DVDs are expected to ship mid June.

You'll get 3 full workouts plus a warm up and cool down on each DVD. These workouts will make you feel like you're in a live class. Visit Tracey's Shop for more details about each workout and the equipment used. To get a better idea of what to expect, watch these unedited clips from the shoot .

These 6 total body high-intensity workouts incinerate fat through challenging metabolic circuits and strength training exercises. In less than 45-minutes a day Tracey and her team will lead you through an active warm-up then they'll help you power through various extreme obstacle stations and finish with a 5 minute cool down.

To quote Tracey's trainer, Tyler English, "you can't out train a bad diet" so in order to stay successful and make this a complete lifestyle change, be watching Tracey's Fit Tips page and Facebook page to learn more about reading labels, grocery shopping and better nutrition, so that you will have every tool you need to get to where you want to be.

If you are putting your all into your workouts and are following a balanced diet, you can feel results in as little as one week and see your clothes growing larger within a few weeks. Tracey & Dustin motivate and support you through each workout giving you the stamina you require to take your body to the ultimate challenge.

Order Total Body Bootcamp today! Please email support@fitbytracey.com if you have any questions or run into any problems.

Before and After

2011-04-20T14:34:00.007-04:00

Before

Tracey, 41 years old, 9 months pregnant with Rian

After

Tracey 2 and 1/2 months after starting Bootcamp, down 30 pounds!

How did I lose 30 pounds in 10 weeks? Bootcamp. Last Sunday I filmed my 20th fitness DVD and by far my best! TOTAL BODY BOOTCAMP - We filmed 6 Bootcamp workouts yesterday, 3 Metabolic Conditioning and 3 Strength.

This workout is like NO other workout you've seen; not even the really popular ones you see on TV. The Bootcamp I go to is SERIOUS. They take no prisoners, and you have to be invited into it. If they don't think you can do it, they don't want you.

After the birth of my son, I was 41 years old and struggling to lose the extra 30 pounds I still had after his birth. For 4 months nothing I tried worked. I didn't lose a pound. On January 4th, 2011, I joined Farmington Valley Fitness Bootcamp and after 5 minutes of getting my butt kicked, I knew this was the answer to my weight loss prayers!

Day after day I went to my Bootcamp class and put every ounce of energy I had into my workouts. "You get out of it what you put into it" "go hard or go home" "there is no tired" "you can be tired when you are done" - these and many other sayings were DRILLED into my head 6 days a week. After just 2 weeks of workouts, people started commenting on my weight loss, people I didn't even know. After a month not a class would go by that someone didn't say something to me about my progress. It brought me to tears. I had struggled for months to lose the weight and nothing worked and now all of my hard work was paying off. It felt great! Many people asked me if I was the same person who just had the baby - they didn't believe it!

Needless to say, I lost 30 pounds in less than 3 months. And for those people who say baby weight doesn't count, I BEG to differ, especially when you are over 40 and just had two babies back to back; it does a number on your body. I fell in love with the workouts and knew I had to share them with everyone who seriously wants to get fit for real. For 3 months I wrote down everything I ate and every workout I did and created my new Total Body Bootcamp. I even have 2 of my Bootcamp coaches in the DVD with me. One of them, Dustin Linden, is coaching 3 of the workouts - if you guys like Josef, wait until you meet Dustin! You're going to like him just as much. Dustin is also an MMA Fighter and just the most gifted motivational coach I've ever met. On days where I physically could not do one more rep Dustin made me do it and made me stronger and leaner and more fit than ever. Every person in these workouts with me is from my Bootcamp classes. They are REAL people. I wanted to make a series of workouts that are unlike anything you've ever seen.

Stay tuned for clips of the workouts and for presale information...

And the Winner Is

2011-04-18T19:52:00.004-04:00

Thanks to everyone who participated!

The winner of the Fit by Tracey DVD of her choice and a Versa Loop is...
Gibbee who posted this on the forum:

"I learned that it is best to vary your intervals when doing HIIT training. Sometimes HIIT is promoted as a certain formula of X and Y intervals but to maximize your results, you should vary your intervals during your HITT training sessions. I also learned that Tabata training can work in as few as 4 minutes!"

Congratulations, Nancy! Yoga Solutions and a Versa Loop are on their way to you.

Time for a Fit by Tracey Giveaway!

2011-04-08T10:33:00.007-04:00

First, if you missed Tracey on the Nate Berkus Show yesterday, you can still watch the video.

Now, how would you like a chance to win a Fit by Tracey DVD of your choice (excludes Results Boost Your Metabolism) plus a Versa Loop? Hint: you're going to be needing that Versa Loop soon. ;-)

To enter go to Tracey's Fit Tips page. You can read about a good weight loss plateau breaker there. Then post a comment here or on the Fit Forum telling something you read - whether it was new information or something you already knew. The contest begins now and ends April 15 at midnight Eastern Time. We will notify the winner via email and post here. Good luck!

Watch Tracey on the Nate Berkus Show!

2011-04-06T13:54:00.009-04:00

Don't miss Tracey on the Nate Berkus Show tomorrow, April 7! You can find the show in your area here. Tracey says to be patient and enjoy the rest of the show; her segment is at the end.

Last Day for the Customer Appreciation Sale

2011-03-31T07:56:00.003-04:00

Don't miss the lowest prices this year on Fit by Tracey DVDs! All DVDs are 9.99 with 2.50 flat rate US shipping and 8.95 flat rate international shipping for one more day. Tomorrow, April 1, everything will go back to the regular price - 19.99 per DVD with 4.95 flat rate US shipping and 8.95 flat rate international shipping.

Just a Reminder

2011-03-17T08:08:00.007-04:00

Happy St. Patrick's Day!

Thank you to everyone who has taken advantage of our customer appreciation sale! We hope you're enjoying your new workouts! We just wanted to remind you that the sale will continue for 2 more weeks before it ends on March 31. Right now you can buy any DVD from the Fit by Tracey Store for 9.99 plus 2.50 flat rate shipping for US orders and 8.95 flat rate shipping for International orders. Beginning April 1, everything will go back to the regular price of 19.99 per DVD with 4.95 flat rate shipping for US orders and 8.95 for International orders.

If you need help deciding which workout to try, just go to the Fit by Tracey DVDs page and click on any cover to view a preview. Happy shopping! If you have any questions or run into any problems with your order, please email support@fitbytracey.com.

Customer Appreciation Month

2011-02-28T11:26:00.004-05:00

First, one more quick post about a favorite workout I rediscovered last week. One of Tracey's customers emailed about how much she likes Steady State Step. She reminded me of how much fun I thought it was when I first received it. So, I had to try it again. It's still fun! (Thanks for the reminder!)

I don't normally love step, but Steady State Step has no dread factor! The music is lighthearted like the workout. Tracey starts shaking her hips as soon as the warm up begins, so it feels a lot like a dance party on the step. The choreography is interesting. Tracey does do a lot of turns, and as I mentioned, I'm directionally challenged. But she always either points in the direction we're going or says which foot to start the move on. The entire workout is just plain enjoyable, and it might even make you smile for a while after you've finished working out!

**Sale**
March is customer appreciation month at Fit by Tracey. For the entire month of March, every DVD in the Fit by Tracey online store is 9.99 with 2.50 flat rate shipping for US customers and 8.95 shipping for International customers. So it's time to stock up and keep getting in shape for spring. Order all you want; we'll ship them for one low price. Just go to the Tracey's DVDs page, click the DVD cover if you'd like to preview the workout, and click the "Buy" button to purchase. No coupon code necessary. This is our way of saying thanks for being the best customers around!

*Downloads and Results: Boost Your Metabolism are not included.

Kickboxing with Tracey and Josef = Fun!

2011-02-23T18:18:00.008-05:00

Tracey and Josef make a great team! Strike Zone and Cardio Kickbox Challenge are two of my favorite workouts. Choosing a favorite would be like choosing a favorite child. One is my favorite because she is my firstborn. One is my favorite because he is my only son. And one is my favorite because she's my baby. And these workouts are both my favorites too.

Strike Zone first introduced us to the Tracey and Josef team. I love the rapport between them. The teasing and the friendly competition ("If you touch down, I'm touching down.") make me smile.

Although Strike Zone doesn't have official premixes, I love how simple it is to pick and choose which Strike to do. The titles that appear briefly on the screen before each one actually help with that. Want to have fun? Strike 5 - Quick Cardio is good. Want to work hard? Strike 6 - Josef's revenge is good with those jump kicks. You don't have to do them, but if they jump, I jump! Need to work out a little frustration? Strike 8 - Angry Housewives will help. "Grab the hair! And hammer!" Want to feel empowered? Try Strike 11 - Final Fight. Josef gets tough in this one! If I just need to skip one, it's Strike 9 - Spider Webs. Why? Well, the upper body and core work are amazing, but I'm directionally challenged. I think which ever way I'm facing is north! I never end up facing the same way as Barbie and Jill when we do those spider webs. My husband can do them. No problem. My 10 year old daughter can do them! But I just can't. I must say, though, that I get the benefit from the work...even if I don't quite feel graceful. One Strike I never skip is the cool down. Love the slow blocks and long stretches!

Cardio Kickbox Challenge is correctly named. It is a challenge. I do like to have fun, but sometimes I just need to kick up the intensity a few notches. (Tracey has been kicking the intensity of her personal workouts up quite a few notches, and her results are inspiring!) With Cardio Kickbox Challenge, I don't have to choose between having fun and working hard.

Even at my age, I still love to jump. So the jump kicks and tuck jumps are great! And of course, they are optional. What makes these jumps so much fun is that they are just a part of the workout. Tracey, Josef, and Jericho are super creative. They've included some jumps, but they've also included a lot of intense moves that allow you to stay on the ground.

Cardio Kickbox Challenge does have premixes. Good thing because I'd have a hard time choosing my favorite combinations in this one! You can choose a 20 minute workout, a 30 minute workout, a 40 minute workout, or choose to focus on upper or lower body.

Your cardio endurance will definitely be challenged, but Cardio Kickbox Challenge is also a good total body workout. Josef even adds some agility drills to complete the package.

You can preview either of these workouts on the Fit by Tracey DVDs page by scrolling down a bit and clicking on the cover of the one you want to preview. Or you can order Strike Zone or Cardio Kickbox Challenge for 9.99 from now through the weekend.

Don't forget to check back. Beginning in March, all of Tracey's DVDs that are available in the Fit by Tracey online store will be on sale!

Core Blast - Want Those Abs?

2011-02-12T21:51:00.003-05:00

Before I started working for Tracey, I asked her how she got those abs! Well, this is how. Core Blast has a little of everything. You'll work your abs from every angle. Standing, supine, prone, and with a variety of equipment. Each 15 minute section of Core Blast is divided into 5 minute chapters. The options are limitless.

If you're brave and want a long core workout, you could do it all. I never have. ;-) I often use one of the standing abs sections to warm up before a run. I especially love the med ball section, but then I always feel my obliques the day after doing the standing section with no equipment. And it has some innovative moves that make it fun. I've used the step section when I wanted a little extra ab work after a step aerobics video.

There is a traditional section with crunches too. Lately I've been all about Pilates, planks, and standing ab work (I know...I already mentioned that, but I really like standing ab work!). That's in Core Blast too! The Pilates section is more Pilates inspired and not pure Pilates...which I appreciate because I like to avoid doing the 100. With Core Blast, I get to work my transverse abdominal muscles without that. Tracey shows a variety of plank positions in that section. Maybe I'm crazy, but I love planks. They work! And for functional core work, you can choose the Bosu or Stability Ball sections.

Just a heads up - we are planning a customer appreciation sale in March, and everything in the Fit by Tracey online store will be discounted. But if you'd like to get a jump start on getting abs like Tracey's, you can get Core Blast for 9.99 this week. Just click the link to purchase or go to the DVD page and scroll down to Core Blast and click the cover to see a preview clip.

Cardio Sweatfest - the Best of Both Worlds and 9.99 This Week!

2011-01-24T15:19:00.005-05:00

I bought Cardio Sweatfest before I started working for Tracey. I got it for the kickboxing workout because I love drill-based kickboxing and because when my arms look their best, a lot of kickboxing is always part of the mix. Lately, though, with the Zumba® obsession, I've really been into dance cardio. And the hi-lo portion of Cardio Sweatfest is a dance party with some athletic intervals thrown in. The music is energetic, and of course the workout is fun! And all in only 30 minutes. If you're tighter on time, there is an even shorter option. Donna shows you how to jump high if you have extra energy, and Barb keeps it low impact. So there's something for everyone. I think the choreography was fun but not too complicated. I don't usually do the turns...pivots, yes, turns, not always. I'm on carpet and I know they're a lot of fun, but I hear they don't burn more calories, so I don't do all of them, and I still manage to enjoy the dance party. In case you need a little practice, each combo has its own chapter and you can find them easily from the menu. Tracey seems to be having a lot of fun, and I have a lot of fun dancing along with her.

Then there's an hour of kickboxing. Or you can always do the shorter premixes. I love premixes! These are just straightforward, no nonsense kickboxing combinations. Jessica, the martial artist, demos good form in a separate chapter. And sweet, smiling Barbie is there too...smiling as usual. As I said, kickboxing does great things for my upper body. Lower body too, for that matter. I'm sure it helps that Tracey does a bazillion punches and kicks in Cardio Sweatfest. Oh...she may say 16 or 32, but I'm thinking she actually leads you through a bazillion. And that's a good thing if you really want to work your muscles!

If you want to try Cardio Sweatfest for yourself, you can get it for only $9.99 this week! To see a preview, go to Tracey's DVD page and scroll down almost to the bottom then click on the cover.

Hi/Lo Med Ball

2011-01-17T11:59:00.005-05:00

As promised, here is more information about my favorite Fit by Tracey workouts that have been a part of my routine lately.

Okay, I admit I pre-ordered Hi/Lo Med Ball because I really wanted a med ball cardio workout. I guess I didn't read the description. ;-0 I wasn't working for Tracey when she filmed it, but I did write the back cover copy for it before it was released. So I had to preview the workout to know what to say. It took me a little while to get over my disappointment that it wasn't all med ball cardio. Actually, it took until I tried it the first time!

Why do I love it? It has a little bit of dance mixed in with a little bit of athletic cardio. I can feel the dance influence in the athletic parts, and I can feel the athletic influence in the dancier parts. The music drives the workout. It's just plain fun! Tracey and crew look like they're having fun; that probably helps. There's a little impact, but not so much that it just wears me out jumping around.

Then, there are the 2 med ball sections. I love a good standing core workout, and the first med ball section fits the bill. In fact, the entire workout works your core pretty well. To be honest, I usually move the final section to the end, after the cool down. But it's chaptered...so I can do that. ;-)

The cool down is fun. But, Tracey, seriously? Where did you develop that balance?? I have to tell you, I don't "shake it" while I'm standing on one foot, but if you can balance like Tracey, I guess that might be fun too.

I like to do that entire workout, but if I'm short on time, I can choose to do the dance premix or the athletic premix. More good options!

So, if you haven't tried Hi/Lo Med Ball, you can click on the links in this post and order it for 9.99 + shipping from now through Sunday, January 23. If you'd like to preview it first, just go to Tracey's DVD page, scroll down to Hi/Lo Med Ball, and click the cover.

Enjoy!

These Are a Few of My Favorite Things

2011-01-15T19:31:00.012-05:00

Hi there! Rhonda here. If you've emailed Fit by Tracey customer service or tech support, you've probably "met" me. I'm "fit" on Tracey's forum, and I post here on occasion. I want to share some of my recent fitness journey with you.

I've always been fairly active. I love anything outdoors...running, cycling, hiking, climbing... So that's how I stayed fit and had fun. That and some strength training. I didn't know anything about exercise rotations or what I should be doing. At 43 I was a size 4 and had all the energy I needed to keep up with my 2 year old. But I only had one VHS that I bought at Wal-Mart, and I was getting a little bored. So I searched the internet and found a whole world of workouts available. I gained a little knowledge...enough to be dangerous. ;-) I discovered some new workouts that I loved (Pilates, yoga, dance, kickboxing, and functional fitness), and without really trying, I went from a size 4 to a 2. Then I read that I would need more to maintain bone density and muscle mass as I aged. And something different to keep from reaching a plateau. You know what I mean, right?

Then I discovered Tracey. I loved her workout philosophy! She was all about making fitness fun. That's exactly what I wanted. I tried High Intensity Kickbox Challenge first, then Sculpt Sweatfest, Cardio Sweatfest, and Step Sweatfest. I was hooked! A little kickboxing, a little dancing, a little functional fitness, and a lot of fun - perfect. I was one of the first people to preorder her Body Master Challenge series. I eventually started to work as Tracey's assistant.

Soon life became more challenging, and I stress ate my way up the scale. As much as I liked the idea of exercise being fun, I bought the press that I needed more than that to take the weight back off. I tried a few popular exercise systems. I got stronger, but I also got stiffer and learned to dread exercise. My wake-up call came when I saw a picture of myself near the end of a rotation (near the end...not at the end, because I could never quite finish one!) that promised great results. I stuck with this one longer than any other. And here were the results.

Clearly what I was doing was not working. Could I really exercise just for fun and get back to the size I had been? But you know what? Tracey doesn't just say she wants to make exercise fun; she says she wants to make fitness fun. It is possible to have fun while getting fit. So over the past few months I've gotten back to my old way of exercising and eating. I don't dread exercise, I've lost almost 20 pounds, and I'm on my way back to my old size.

Tracey's workouts have played a part in my rekindled love for fitness. In the coming weeks, I'll be sharing some of my favorite Fit by Tracey workouts and telling you why I love them. We'll even offer my favorite things at a discount so you can see if they might become some of your favorites too. So join me here every Monday for the next few weeks, or in your inbox on Tuesday, and hear some of the ways I've rediscovered that fitness really can be fun.

Thanksgiving Sale

2010-11-23T15:29:00.004-05:00

It's Thanksgiving week in the US, and we're starting our holiday celebration a little early by offering your choice of discounts on Fit by Tracey DVDs. Now through Sunday, November 28, choose your discount.

FREE SHIPPING - enter the code thankshipus for free US shipping or thankshipint for free International shipping. Please note, we charge the US shipping rate for orders to Canada.

BUY ONE, GET ONE HALF OFF - enter the code thanksbogo at checkout.

15% OFF YOUR ENTIRE ORDER - enter the code thanks15 at checkout.

If you have any questions or concerns, email support@fitbytracey. Happy shopping!

New Kickboxing Workout

2010-10-16T08:08:00.042-04:00

The following clips are from REHEARSAL (not the actual video) this is NOT the actual video, only the rehearsal. Video to be filmed 10/29/10

For ORDERING information please go to brucechung.com

DVD Consulting/Directing by: Tracey Staehle
Workout Segments directed by: Susan and Bruce Chung
Producers: Susan and Bruce Chung
Workout created and choreographed by: Susan Chung

Tracey is NOT in this workout DVD, she is just consulting/directing

RAPID FIRE: KICK, BOX AND CORE BURNTM

Introducing...Master Susan Chung - 5th Dan Black Belt

(picture of Susan holding a CORE BALL)

Fewer than 100 women in the United States have earned the rank of Fifth Degree Black Belt. Included in that exclusive group is Master Susan Chung.

Sue began her Tae Kwon Do training 27 years ago and achieved the rank of 1st degree black belt in 1986. In 1993 Sue and her husband Bruce (7th Dan Black Belt) opened Bruce Chung's Tae Kwon Do Studio in Harrison, NY.

Sue is a graduate of Fordham University with a BA in Communications. Among her many impressive credentials are: 5th Degree Chung Do Kwon Certififed Tae Kwon Do Master, 4th Degree World Tae Kwon Do Federation Certified, Licensed Official with the National AAU Tae Kwon Do Program Class E, ISCA Certifed Aerobic Kickboxing Instructor, AFFA certified Group Fitness Instructor and Personal Trainer, USA Gymnastics Safety Certified Instructor, a former black belt women's forms and sparring champion, a triathlete having completed the Jardin Westchester triathlon in September 2008, competed in More Magazines half marathon and is the mother of Josh 17 & Katherine 12.

With all of this experience and training it's no wonder Sue wants to bring her love of fitness to the home exercisers!

Rapid Fire: Kick, Box & Core BurnTM is the first of Sue's Power Optimization Training WorkoutsTM, click below to see some previews of this workout coming to you this holiday season!

RAPID FIRE: KICK, BOX AND CORE BURNTM

The workout is chock full of moves that will reshape your entire body and burn mega calories. It is broken down into 3 main cardio workout sections: Shadow Boxing, Aerobic Kicking & Heavy Bag. Included on this DVD are mix and match options along with premixes.

- Warm Up
- Shadow Boxing
- Aerobic Kicking
- Heavy Bag Workout
- Core - includes standing core ball work, sitting core ball work, supine with core ball and w/out
- Stretch

This workout will appeal to anyone who loves to sweat and who wants a tough active workout. The moves are straightforward but the workout is advanced and does include a modifier for lower impact moves.

Equipment used:
heavy bag (optional)
light dumb bells
core ball
boxing gloves

Warm Up

Aerobic Kicking

Aerobic Kicking

Aerobic Kicking

Aerobic Kicking

Shadow Boxing

Shadow Boxing

For ordering information go to

http://www.brucechung.com/home2.html

or stay tuned to my blog!

More pics of Rian

2010-09-10T11:26:00.004-04:00

Welcome, Rian Nicholas Staehle!

2010-09-09T18:25:00.004-04:00

Rian Nicholas Staehle
Born September 9, 2010
1:55pm
7 lb 20 inches
Proud family - Brad, Tracey, and Scarlett Staehle

Tracey says he's a perfect angel! We'll post more pictures soon.

Scarlett's first Cathe RT

2010-08-05T08:13:00.006-04:00

Even though Scarlett was at the 2008 Cathe RT with me (in my belly) she got to experience the real thing this time! Along with her puppy dogs and her daddy, they made the trip to NJ to meet Cathe in person!

We all had a great time. The classes were full of that Cathe energy and spirit. At times I forgot I was expecting ;-p

Scarlett's First Cathe Road Trip

2010-07-31T21:44:00.004-04:00

Scarlett loves working out with her mommy, but she may branch out a bit to add some variety. She's attending Cathe's road trip this weekend. Looks like Scarlett added to the cuteness factor!

What's New...

2010-07-26T19:28:00.003-04:00

We have a new home page with our latest DVDs. Coming soon are some new pictures and video clips and DVD store.

I am 33 weeks along now with baby #2! Just over a month to go and I'm already gearing up to film in 2011. It sounds like a far way off but it will be here before we know it!

I'm excited to take the remainder of 2010 and enjoy my new expanding family. We've had a very busy summer thus far.

Fitbytracey.com is moving

2010-04-29T20:56:00.002-04:00

We are moving fitbytracey.com to a new host tomorrow, April 30. The new host told us that 4 to 24 hours of downtime is inevitable. So we wanted to prepare you. If you need to reach us for any reason during the move, you can email fitbytracey@gmail.com. If we need to keep you updated, we will post on Tracey's Blog. The direct link to the blog is http://www.fitbytracey.blogspot.com/. Thanks. We'll see you soon!

In loving memory

2010-04-16T16:42:00.004-04:00

In loving memory of my mom Theresa Pia Daugherty May 27, 1930 - April 15, 2010
Her love, generosity and devotion will live on forever

Fit & Strong Pre & Post Natal Workout PRE-SALE

2010-03-04T09:22:00.004-05:00

PRE-SALE BEGINS TOMORROW!!!!

FRIDAY MARCH 5TH - SUNDAY MARCH 7TH ---
Begins at 7 am EST Friday & ends Midnight EST Sunday
PRE-SALE PRICE $15.99 + FREE US & INTERNATIONAL SHIPPING
REGULAR PRICE $19.99

Estimated Shipping date is April 6th

Fit and Strong is two workouts on one DVD...and then some! You DON'T have to be pregnant to do this workout! It is a GREAT workout for anyone at any time.

Follow these links to preview clips:

Fit and Strong Introduction

Prenatal Upper Body

Postnatal Circuits

It is created in circuits so you have options. If you're short on time or energy, just do one circuit. There are some "extras" too. Here is a breakdown:

PRENATAL WORKOUT:
Warm up to cool down is 58 minutes (that is including both the w/u & c/d)

Warm up totals 5 minutes
Cool down stretch is 5 1/2 minutes

Workout Format:
Circuit #1 - 18 minutes
Back, Chest, Shoulders
Equipment Used round 1: light weights (2 & 5 lb Dumb Bells), Band, Stability Ball, Bench,
Back Rows with Dumb Bells and then with Exercise Band
Reverse Flys on Stability Ball using light dumb bell (2 lb)
Reverse Flys on Bench
Incline Chest Press on Stability Ball using 5 lb Dumb Bells
Incline Chest Press on the Bench using 5 lb Dumb Bells
Push Ups
Over Head Shoulder Press on Stability Ball with 3 lb Dumb Bells
Straight Arm Lateral & Front Raise with 3 lb Dumb Bells
Triceps Kickbacks - 3 ways with 2 lb Dumb Bells

Upper Body Stretch/Hydration - 1 minute

Circuit #2 - Legs - 19 minutes
Squats no weight
Squats on Stability Ball no weight
Plie Squats - no weight
Stationary Lunges with Band (adding biceps curl)
Front, Side & Back Lunges
Standing Inner & Outer Thigh Exercises with Band
Side Lying Inner & Outer Thigh Exercise on floor with no weight
Hamstring & Glute Exercises on All Fours - no weight

Low Back Stretch/Hydration - 1 1/2 minutes

Core - 7 minutes
Side Oblique Crunches
Incline Stability Ball Crunches
Stability Ball Planks
Side Lying Floor Planks

Stretch - 5 1/2 minutes

Question & Answer with APRN Midwife Melanie Melowcowsky - 7 minutes

POSTNATAL WORKOUT
Total running time is 1 hour and 11 minutes
Warm up is 5 minutes
Cool down is 7 1/2 minutes

Circuit #1 - back, biceps, legs - 14 minutes
Deadlift - Cathe Body Bar 14 lbs
Squatting Bicep curls - 5 lbs Dumb Bells
Low Lunge with Back Row - 5 lb Dumb Bells
Wall Squats
REPEAT Circuit using different equipment just Dumb Bells (5 lbs)
Deadlift with Dumb Bells - 5 lbs
Squatting Biceps Curl - 5 lb
Low Lunge with Back Row - 5 lbs
Wall Squats

Circuit #2 - Total Body - 23 minutes
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)
REPEAT
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)

water break

Circuit #3 - Abs & Upper Body 15 minutes
Abs prep
Chest Press with a Torso Lift (on floor with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on floor with 5 lb dumb bell)
Triceps Extension (on floor with 5 lb dumb bell)
Pushups (regular)
Military pushup
REPEAT using Stability Ball
Chest Press with a Torso Lift (on Stability Ball with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on Stability Ball with 5 lb dumb bell)
Triceps Extension (on Stability Ball with 5 lb dumb bell)
Pushups (regular)
Military pushups

Circuit #4 - Shoulders, Glutes, Core - 16 minutes
Superman doing just upper body (no equipment)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (no equipment)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise (using pink 2 lb Cathe Fitness Ball)
Supine Inner Thigh Squeeze (no weight)
REPEAT
Superman doing just upper body (using pink 2 lb Cathe Fitness Ball)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (using pink 2 lb Cathe Fitness Ball)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise using pink 2 lb Cathe Fitness Ball
Supine Inner Thigh Squeeze (no weight)

Cool down - 6 minutes

Walking Stronger Download Update

2010-03-03T09:10:00.003-05:00

Good news! The Walking Stronger download issues have been resolved. We've tested the new format on multiple computers and there were no problems on any of them.

We tried to keep things as simple as possible. If you have already downloaded Walking Stronger, you can download the new version using the same link and access code as you used before.

If you have any problems with it, please email support@fitbytracey.com and we'll do our best to take care of it for you.

We apologize for the inconvenience. Thank you for your support and your patience.

Walking Stronger Download

2010-02-26T18:14:00.003-05:00

I just wanted to give you a heads up. Some customers have reported that the Walking Stronger download stops playing a few minutes into the workout. We're working to correct it now. If you have any problems or questions, please email support@fitbytracey.com. We'll keep you updated. We apologize for the inconvenience.

Here's the Latest on Walking Stronger

2010-02-26T08:53:00.002-05:00

Walking Stronger is in stock! All preorders shipped yesterday, February 25! If you preordered the Walking Stronger DVD, you will receive a free download of the mp3 and mp4 versions. We are still trying to get the download functioning properly. As soon as we do, we will send the shipping confirmations with your code for the free downloads.

If you preordered the download only, we will send your code as soon as all the glitches are worked out. Keep watching the blog and your email inbox.

We can't wait to hear your feedback. Enjoy!

Walking Stronger Update

2010-02-04T12:13:00.002-05:00

I've got a long (over 6 minute) clip on Facebook. The long clips won't upload to the blog but they will be available in my DVD store and on YouTube.

Walking Stronger will go to duplication today and should be shipping to you in less than 2 weeks. I will post when I'm about to ship.

Thanks!!

Walking Stronger Cover

2010-01-28T18:05:00.002-05:00

Scarlett's debut

2010-01-10T18:03:00.002-05:00

I just had to add this!

Walking Stronger - Clip

2010-01-09T14:54:00.002-05:00

2010-01-09T14:09:00.001-05:00

Walking Stronger new clips...

2010-01-09T12:38:00.001-05:00

More clips coming...

2010-01-06T14:32:00.003-05:00

I am working on the other clips now for some reason they won't load. I'll get them up as soon as they process to the blog.

Walking Stronger Clip 2

2010-01-06T10:47:00.002-05:00

Clip #2, showing hills with walking lunges. I am at a 15% incline, Bobbi is at 10%, Allison is showing options both on the floor and the bench. We also have part of the shoulders track in this one.

Walking Stronger clip - Allie on floor

2010-01-06T10:38:00.003-05:00

Here is the first of many to come - this is unedited footage
Combo #1

CKBC Shipped!!!

2010-01-05T15:30:00.002-05:00

Every order has been shipped! Thank you all so very much for your continued support.

Enjoy!!

Coming Soon to a Mailbox Near You...

2010-01-05T14:20:00.004-05:00

The wait is over!! Cardio Kickbox Challenge arrived from the duplicator today.

Be watching your email inbox for a shipping confirmation later today. And be watching your mailbox for Cardio Kickbox Challenge!

If your preordered CKBC and you have any questions, please email support@fitbytracey.com.

Cardio Kickbox Challenge Shipping

2010-01-04T18:52:00.003-05:00

Great news! CKBC shipped from the duplicator to Tracey today! It is expected to be here tomorrow. Tracey has the labels printed, and she's ready to ship. If it arrives as scheduled, she will be shipping it to you tomorrow. Watch the blog for up to the minute updates.

Walking Stronger

2010-01-02T13:17:00.006-05:00

More clips to be posted this week - so stay tuned!

Walking Stronger Clip

2010-01-01T13:26:00.003-05:00

Happy New Year!!!

This is a clip my editor did to get something out to you. I will post more next week with lots of footage of Allie on the floor!

The presale price will continue through 7am EST Sunday, January 3.

Walking Stronger Presale Extended!

2009-12-31T09:50:00.006-05:00

Since we weren't able to have clips of Walking Stronger up yesterday, and we want to give you every opportunity to make an informed decision, the presale has been extended. The producers have the footage and we hope they will be able to have clips here on the blog today. The presale will continue until you have had 24 hours to view the clips.

DVD:
Regular price: $19.99
Presale price: $14.99 plus $4.95 shipping for US customers and $8.95 shipping for International customers

As a bonus, everyone who preorders the Walking Stronger DVD will receive a code to order a FREE Mp3 AND Mp4 when the downloads are available.

Mp4:
Regular price: $14.99
Presale price: $9.99 no shipping charges apply

Mp3:
Regular price: $4.99
Presale price: $3.99 no shipping charges apply

Remember, the link and code you receive when you preorder the Mp3 or Mp4 will not be valid. We will email you the information you need as soon as the download is available.

Keeping watching the blog for more updates.

Walking Stronger -- It's a wrap!

2009-12-30T16:35:00.025-05:00

Filming of Walking Stronger wrapped at about 11:30 this morning. All went wonderful. The workout is just over 60 minutes total plus we did some floor work including lower body, some total body and abs. We decided to make it a family affair by including my two nieces (Bobbi's 2 girls) in the abs segment. Caroline is a ballerina and she and her soccer player sister Samantha work your core with you - the moves are fresh and quite intense! And yes, Scarlett made her debut! She does her signature wave at the end of the DVD - quite adorable!

I will be sore tomorrow, for sure. Here is the breakdown of the Walking Stronger workout:

There are 12 segments of the Treadmill workout:

Warm Up: 5 minutes, we start at no incline and then slowly raise the bar, we warm the upper body and get prepared for our weight training, circuits and hills.

Combo 1: Hills - our speed never moves but our legs sure do! Here is a sample of what we do:

Min 1: 5% incline 4.0 mph
Min 2: 7% incline 4.0 mph
Min 3: 9% incline 4.0 mph
Min 4: 12% incline 4.0
Min 5: 15% incline

Bobbi is the modifier on the treadmill so her incline is lower and her speed was at a 3.0 mph. Allison was on the floor showing level 1 - walking in place with her knees to hip height, Level 2 she added her arms, then she also showed level 1 on the step with knee lifts and level 2 on the step by adding her arms.

Combo 2 - Walking Lunges/Inner/Outter thigh with squat

Min 1: Walking lunge with kick back 15% incline and 1.5 mph
Min 2: Walking lunge with kick back 15% incline and 1.5 mph
Min 3: Side step with squat R
Min 4: Side step with squat L
Min 5: Walking lunge with kick back 15% incline and 1.5 mph

Bobbi modifies, staying at 10% incline

Allison on Floor Level 1 - 30 seconds on right leg with leg with rear leg extension/30 seconds on left leg with rear leg extension

Allison on Floor Level 2 - power right leg 30 seconds, jumping up and down in a lunge on the same leg, then switching legs

Allison on Bench Level 1 - lunge 30 seconds right leg with rear lift on bench/same on left

Allison on Bench Level 2 - power jumps 30 r/30 left

Combo 3 - Shoulders

Min 1: 4.0 mph, Upright Row 30 seconds
Min 2: 4.0 mph, OH Press 30 seconds
Min 3: 4.0 mph, straight arm circles forward 30 seconds
Min 4: 4.0 mph, straight arm circles backward 30 seconds
Min 5: 4.0 bent arm lateral raise, 30 seconds - REPEAT from top

Bobbi is walking at 3.0 mph and Allie is walking in place holding 5 lbs DBS
Bobbi has 3 lb DBs
I am wearing wrist weights throughout the whole workout and I add light DBS for upper body work.

Combo 4 - Walk Forwards/Walk Backwards - INTERVALS

Min 1: 30 seconds 7% incline walk 4.0 mph/then turn and walk Backwards
Min 2: 3.0 mph 10% incline 20 - 30 seconds walking forwards/turn & walk BACKWARDS 1 minute
Min 3: 20 seconds 15% incline walk 3.0 mph/ Walk Backwards 30 seconds 15% @ 2.5 mph
Min 4: 2.5 mph 15% incline walk Forwards 20 seconds/Walk BACKWARDS 40 seconds
Min 5: 10% incline walk 3.5 mph 20 seconds/Walk BACKWARDS 15% incline 3.0 mph 40 seconds

Bobbi starts out with her incline at 0% and is going 2.0 mph, then she raises her incline to 5% but keeps her speed slow to get the feel of this move.

Allison does high knees and then reverse lunges, then moves onto the step for Levels 1 & 2 doing step ups and power ups - she adds balance to her reverse lunges and then adds power by jumping into a knee up (from the reverse lunge).

Combo 5 - Lunges/Fast Hills/with weights -- Incline stays high, we work with speed and switch it up with lunges

Min 1: 15% incline walking lunges
Min 2: 15% incline walk 3.0 mph
Min 3: 15% incline walking lunges
Min 4: 15% incline walk 4.0 mph
Min 5: 15% incline walking lunges

Bobbi is at 10% incline and 2.0 mph, then 3.0 for the walk
Allie is on the floor pumping her arms, lifting her knees HIGH and adding jumps and hops, then she goes to step and hops

Combo 6 - Upper Body Biceps

30 seconds: curl 2/2 x 4, 1/1 x 8,
30 seconds: hammer curl 2/2 x 4, 1/1 x 8
30 seconds: elbows out 2/2 x 4, 1/1 x 8
30 seconds: 21's
Walking with weights
REPEAT circuit

Combo 7 - Circuit - V-step, Out, Out, In, In

Minute 1: Walk in a V, with toes to outer portion of TM, 0% incline 4 mph, hand weights
Minute 2: Walk out, out, in, in - getting down into a squat on the out, out
Minute 3: Walk in a V with 5% incline, 4 mph
Minute 4: Walk out, out, in, in - getting down into a squat on the out, out - 5% incline, 4 mph
Minute 5: Walk in a V 10% incline, 30 seconds -- Walk out, out, in/in 30 seconds

Bobbi is at 0% incline
Allison is on floor doing an alternating V-step, then and out/out, in/in, then she gets low into a squat then she moves to the bench and starts with the alternating v-step, then she runs them, then she hops them

Combo 8 - FAST WALK

Minute 1: 0% incline 4.2 mph
Minute 2: 5% incline 4.4 mph
Minute 3: 8% incline 4.5 mph
Minute 4: 10% incline 4.9 mph
Minute 5: 10% incline 5.3 mph

Bobbi's highest speed is 4.0 mph and her treadmill stays at 0%
Allie is doing football runs - low impact for Level 1, then higher impact for level 2, then she does fast feet and then she moves to the bench doing fast feet!

Combo 9 - Upperbody - Triceps

30 seconds: both arms OH extension 1 weight
30 seconds: kickbacks palm facing hip
30 seconds: kickbacks palm to floor
30 seconds: kickbacks palm to ceiling
Walk with weights
REPEAT weight circuit

Combo 10 - CIRCUIT - My FAVORITE!!!

30 seconds: Military march - opp arm/opp leg
30 seconds: Knees to hips - add arms OH
I do a one legged hop here - it's super fun and not hard at all! Allie does the same on the floor
30 seconds: side walk (no squat) right
30 seconds: side walk - left
30 seconds: heels to butt incline 10%
REPEAT

Cooldown:

incline 10%, mph 3.8
incline 5%, mph 3.6
incline 3%, mph 3.5 - shoulder rolls
incline 3%, mph 3.3 - bi/tri stretch
incline 0%, mph 3.3 - chest/back stretch

Bonus:
Glute, Quad, Inner & Outer thigh work
Core

Filmed & Produced by Razalcam Films (same as CKBC). Frank, my producer is an Emmy Award winning cinematographer!!!

I do not have the footage, they took it with them back to NJ, but are going to do their best to load clips to my blog tonight - so stay tuned!!!

I estimate I will have this workout in your hands by early February!!

Last Day to Order Walking Stronger at the Presale Price

2009-12-30T09:03:00.005-05:00

Thank you to everyone who has already preordered Walking Stronger! Tracey and crew are all set to film it today. We expect to have some rough clips in the blog before the day is over. And we think you're going to love the bonus abs work!

Just a reminder -- today is the last day of the Walking Stronger Presale.

DVD:
Regular price: $19.99
Presale price: $14.99 plus $4.95 shipping for US customers and $8.95 shipping for International customers

As a bonus, everyone who preorders the Walking Stronger DVD will receive a code to order a FREE Mp3 AND Mp4 when the downloads are available.

Mp4:
Regular price: $14.99
Presale price: $9.99 no shipping charges apply

Mp3:
Regular price: $4.99
Presale price: $3.99 no shipping charges apply

Remember, the link and code you receive when you preorder the Mp3 or Mp4 will not be valid. We will email you the information you need as soon as the download is available.

Thanks again. Happy presale shopping!

Walking Stronger Presale - FREE SHIPPING 2 Days Only

2009-12-27T21:30:00.011-05:00

The Workout

You've asked for more Walking Strong, and here it is! Tracey, Bobbi, and Allison will be filming Walking Stronger on December 30. Walking Stronger is a treadmill workout that combines cardio and strength all in one. No treadmill? No problem. You can do the entire workout on the floor and still get the same fat blasting results. Walking Stronger is broken down into 12 five minute segments, ranging from cardio walking, interval walking, circuit walking, backwards walking, hill climbing, lunges, upper body weight work and much, much, more! There's even bonus abs and floorwork.

The Presale

DVD:

Presale price: $14.99

Regular price: $19.99

Mp4:

Presale price: $9.99

Regular price: $14.99

Mp3:

Presale price: $3.99

Regular price: $4.99

Monday, December 28 and Tuesday, December 29 receive FREE shipping for both US & INTERNATIONAL customers on all orders placed before midnight EST Tuesday.

Wednesday, December 30, the presale continues, but shipping charges will apply. Shipping is $4.95 for US customers and $8.95 for International customers.

The presale ends at midnight EST Wednesday.

**Please note: If you preorder the Mp3 or Mp4 versions, the code you receive in your confirmation will not be valid. We will email you the correct link and verification code when the downloads are available.

BONUS

Everyone who preorders the Walking Stronger DVD will receive the Mp3 AND Mp4 version FREE. When your Walking Stronger DVD ships, you will receive a coupon code so you can order both the Mp3 and Mp4 versions at no cost to you.

Also, it's quite likely that 9 month old Scarlett "may" make an appearance in Walking Stronger!

Please note: Your credit card will be charged at the time of purchase. Your DVD will be shipped as soon as production is complete. We will do everything we can to ship Walking Stronger to you as quickly as possible, but production quality will be our top priority. We will keep you informed regularly through the forum and blog. Please be sure you are willing to wait before placing your order.

We do understand that circumstances can change. That's why we will continue to offer the same hassle free refund policy we have offered in the past. We want you to have the information you need to make an informed decision before you order. Please email us at support@fitbytracey.com if you have any questions that aren't answered on the Fit by Tracey Web site.

Shipping

DVDs will be shipped by First Class mail as soon as production is complete. Keep watching the forum and the blog for updates.

Thank you all for your support. We really do appreciate you all!

Merry Christmas!

2009-12-25T06:57:00.006-05:00

Merry Christmas and thank you all so much for a great year!

Cardio Kickbox Challenge Update

2009-12-21T06:45:00.000-05:00

Cardio Kickbox Challenge was sent to the duplicator on December 14, so the wait is almost over! They have said that with their Christmas holiday work schedule, we can expect CKBC to ship on January 5. We'll keep you posted through the forum and blog.

It's almost time...

2009-12-06T11:51:00.002-05:00

So far we are on target for our release of CKBC. It looks like you will have it this month...

Cardio Kickbox Challenge Cover

2009-11-25T11:15:00.004-05:00

Agility Training Track & Glute Track

2009-11-19T14:09:00.004-05:00

Great track for overall cardio training!
and if you want a shapely butt - look out!...

CKBC CLIPS!!!

2009-11-19T07:53:00.005-05:00

This is the w/u, combo 1 & combo 2.

Last Chance to Preorder Cardio Kickbox Challenge and Save

2009-11-18T18:45:00.005-05:00

Thank you to everyone who has already preordered Cardio Kickbox Challenge! The presale will continue through midnight Thursday. Presale price is $14.99 plus shipping. Beginning Friday, the price will be $19.99 plus shipping.

Track #6 - Josef's kicks some butt

2009-11-17T16:28:00.003-05:00

This is one of the more challenging tracks - working the whole body plus some plyo options - we show modifications... This is just a rough clip, to give you an idea of what your in for!

Track #5

2009-11-17T15:43:00.002-05:00

This is a jump kick track presented by Jericho - and yes, her hair is actually REAL, no extensions and no weave ;-)

Track 4 Clip

2009-11-17T14:50:00.001-05:00

This is track #4 - a little bit of upper body - you will REALLY feel this in your back the following
day - a little bit of legs & butt

CKB Challenge Continues

2009-11-17T13:49:00.010-05:00

If you've missed out on the Cardio Kickbox Challenge presale, no worries! There is still time to preorder CKBC at the presale price and be among the first to be punching, kicking, sweating, and having fun along with Tracey, Josef, and Jericho as soon as Cardio Kickbox Challenge is released. The presale price will continue through midnight EST Thursday, November 19.

Presale price: 14.99 plus shipping

Regular price: 19.99 plus shipping

Here is a slideshow of snap shots taken during the shoot. If the slideshow doesn't immediately begin, simply refresh your browser.

Keep watching the blog. Tracey is working on clips of several tracks so you can see footage from the actual workout later today. I think you will be pleased!

CKBC - The Workout

2009-11-16T21:00:00.000-05:00

Here is the breakdown of the new CKBC workout.

13 Tracks total

Track 1: warm up - approx. 6 mins - upper & lower body. Tracey presents upper body, Josef presents lower body. Consists of jabs, crosses, uppercuts, torso rotations, pulses & ducks. Leg w/u consists of knees, front kicks, side kicks, round houses and back kicks.

Track 2: Tracey presents, just under 5 mins - Upper Body - jabs, uppercuts, hooks - levels 1 & 2

Track 3: Jericho presents, just under 5 mins - Upper & Lower body - knees, switch knee, elbows, power lunges

Track 4: Tracey presents, 5 minutes - Upper & Lower Body - squats, sidekicks, downward punch, outer knee block, front kick, double jab cross, roundhouse

Track 5: Jericho presents, around 5 minutes - Upper & Lower Body - knees, jump kicks, back kicks, double front kicks

Track 6: Josef presents - by far the TOUGHEST track on the workout - 5 minutes- upper and lower body - lots of endurance needed here, we show both level 1 & 2, knees, jump kicks, jump tucks, jabs, crosses, uppers, hooks

Track 7: Tracey presents - a power training full endurance track, around 5 minutes, working both upper & lower body. Shuffles, knees, power knees, crosses, hi/low punches, side kicks

Track 8: Tracey & Jericho present - Lower Body Training, just under 5 minutes - front kicks touch floor, front & back kicks, Ginga

Track 9: Josef presents - Upper & Lower Body, around 5 minutes - downward punches, side elbows, jabs - LOTS of butt work & balance on this one!

Track 10: Josef presents - fast paced, power training, 5 minutes - jacks, speedbag, uppercuts, agility training - lots of fun!

Track 11: Tracey presents - 5 minutes - it's all about the RH on this one. My personal favorite! RH, Double RH, RH in a circle - your glutes will love you in the morning! This one we all voted as the toughest!

Track 12: Tracey, Josef & Jericho present - ABS/Pushups/Core - creative - a little bit of everything

Track 13: Relaxing Stretch/Cooldown - Josef presents - approx 7-8 minutes

FREE DVD With Preorder

2009-11-14T02:08:00.005-05:00

Thank you to everyone who has already preordered Cardio Kickbox Challenge and taken advantage of free shipping!

The next 150 customers who preorder Cardio Kickbox Challenge from now until midnight Sunday, November 15 EST will receive a FREE Fit by Tracey DVD. Just select "Continue Shopping" and enter the code CKBC at checkout. Add any DVD except Walking Strong or Results Boost Your Metabolism to your order and you will receive it free when Cardio Kickbox Challenge ships. Normal shipping charges will apply.

Email us at support@fitbytracey.com if you have any questions or problems with your order. Thanks!

FREE Shipping One Day Only

2009-11-12T14:31:00.010-05:00

It's presale time! Presale for Cardio Kickbox Challenge has begun. For a limited time, order CKBC for $14.99. Regular price will be $19.99.

Preorder Cardio Kickbox Challenge before midnight November 13 and receive FREE shipping! This offer applies to all customers, US and International.

If you've been wanting to add to your Fit by Tracey DVD collection, watch the blog for a discount code to receive a FREE DVD of your choice (excluding Walking Strong and Results Boost Your Metabolism) when you order Cardio Kickbox Challenge at the presale price. Shipping charges will apply.

And stay tuned for clips. The presale price of $14.99 + shipping will continue until clips of the actual workout have been posted for 48 hours.

Fit by Tracey accepts Visa, MasterCard, Discover, and PayPal for online orders. As always, you can order offline and pay by any of those methods or mail a check or money order. Just place your order as usual and you will be directed to the right page.

If you have any problems with the order process, email us as support@fitbytracey.com and we will take care of you.

Again, if you would like to receive email updates when we post to the blog, enter your email address in the box on the right of the page.

Thanks!! And happy shopping!!

CKBC Presale Begins Friday!

2009-11-09T11:48:00.006-05:00

The Workout

Cardio Kickbox Challenge has been a long time in the making, and it's finally here! One week from today, Monday, November 16, Tracey, Josef, and Jericho will be sweating it out in Philadelphia filming CKBC.

Tracey and crew have gone to great lengths to select a talented and experienced production crew, the perfect setting for Cardio Kickbox Challenge, uncomplicated yet fun moves, and music that drives each move and motivates you to work harder.

Cardio Kickbox Challenge is designed to take you to the next level of fitness. Whether you're working to get your body back like Tracey has done since having Scarlett 7 1/2 months ago or you’re already in great shape and looking for a challenge, CBKC can push you to the next level if you're ready to accept the challenge. The choice is yours.

The Presale

Presale price: $14.99
Regular price: $19.99

Friday, November 13, the presale begins at 7am EST. Receive FREE SHIPPING for BOTH US & INTERNATIONAL customers for one day only on any order placed before midnight Friday.

Saturday, November 14 and Sunday, November 15, add another Fit by Tracey DVD to your order for FREE. (Sorry, Walking Strong and Results Boost Your Metabolism are excluded.) We will post a coupon code on the Fit by Tracey forum and blog for the first 150 people who take advantage of this offer. We will post on the forum and blog when the limit has been met. Shipping charges will apply from midnight Friday through the end of the presale. Shipping is $4.95 per order for US customers and $8.95 per order for International customers.

Monday, November 16, the presale will continue until clips of CKBC have been posted for 48 hours. Once the presale has ended, CKBC will be $19.99 + shipping. We don't have an exact date, but if you would like to be notified be sure to sign up for email updates to Tracey's Blog by entering your email address in the box on the right of this post.

Please note: Your credit card will be charged at the time of purchase. Your DVD will be shipped as soon as production is complete. Cardio Kickbox Challenge is expected to ship by December 25, but production quality will be our top priority. We will keep you informed regularly through the forum and blog. Please be sure you are willing to wait before placing your order.

We do understand that circumstances can change. That's why we will continue to offer the same hassle free refund policy we have offered in the past. We want you to have the information you need to make an informed decision before you order. Please email us at support@fitbytracey.com if you have any questions that aren't answered on the Fit by Tracey Web site.

Shipping

DVDs will be shipped by First Class mail as soon as production is complete.

Tracey is very excited to bring you this workout! Keep watching the forum and blog for updates.

Thank you all for your support. We appreciate each of you!

Post Natal Clip

2009-11-06T07:32:00.002-05:00

This clip shows some of the post natal workout and also shows me doing jumping jacks with low impact. We show both options so you can work to whatever level you feel comfortable.

Pre Natal Upper Body

2009-11-06T06:36:00.002-05:00

Here is a short clip of the PreNatal Workout...

CKBC Rehearsal Clip!

2009-11-05T18:35:00.004-05:00

Here is a sneak peek at our August rehearsal for CKBC.

Clips from Tracey's New Pregnancy DVD!

2009-11-05T14:16:00.003-05:00

Here is a ROUGH clip of my new Pre & Post Natal Workout, before the final edit.
Scarlett makes a debut!

Upper Body Training

2009-10-29T13:02:00.004-04:00

Getting ready for CKBC has been a lot of fun. There are a lot of different ways to train legs for the various kicks we are going to do, but what about the arms?

One great way to strengthen your upper body and help make sure your punches are strong and precise is to train using bands.

Do the following exercises for one minute each and do them 3x, to help you get your upper body ready for combat!

1). Jabs - put your band around a pole or column and hold the handles, jab forward with both your right arm and then your left arm for one minute without stopping. If this is too easy, use a tougher band.

2). Repeat the same motion above but do crosses - one arm at a time - remember, crosses come from the BACK leg.

3). Uppercuts - repeat the above movement but doing uppercuts. Remember, uppercuts are a verticle punch aiming for under your opponents chin

Coming Soon Cardio KB Challenge...

2009-10-02T16:07:00.004-04:00

Coming next week I will be posting clips of our rehearsals, so stay tuned!

Shaping Up...

2009-09-27T19:38:00.003-04:00

If you are not familiar with Jericho McDuffie, you will be soon enough. So far I've yet to find a format she is not fabulous at. I know you will all want to know what kinds of things both Jericho & Josef do to keep in shape. Well, Jericho loves to dance. She teaches & presents BodyJam for Les Mills and every Sunday she goes to NYC and takes dance lessons - just because she loves it!

Josef is now doing a class called Fight Circuit - which my husband and I took a few weeks ago. If you want to shock your system and kick your butt in 60 minutes, you must go to the South Hampton Gym on a Saturday morning at 9:30 and take this class. You have to sign up and they only accept 12 people. It's INCREDIBLE. I've been incorporating a lot of the moves into my training schedule. There are about 10 circuits total that are 6 minutes long and you work in groups of 4. You do everything from hit the heavy bag to running through an agility ladder to doing uppercuts and jabs with a band - and as you are doing each circuit Josef is in your face pushing you to go harder. I have never sweat so much in my life.

Incorporating circuit training at least once a week is a excellent way to add a shock challenge to your routine. What I've also found while training for Cardio Kickbox Challenge is that it is REALLY important to take one day and work on flexibility. I do the entire Yoga Solutions DVD at least once a week and I can tell you I am really seeing a difference in my balance, overall strength and flexibility. Another important thing to remember is to stay hydrated, take at least one day to rest every week and get enough sleep so your muscles can repair!

Getting ready to film

2009-09-21T10:19:00.005-04:00

Since this workout is probably my most challenging to date and I am trying to get back to my pre-Scarlett shape, I am working extra hard at regaining strength, coordination, balance and agility.

Although I didn't ever lose my balance when I was pregnant, I am finding that with this workout in particular I have to be at my absolute best. In order to perform each kick with precision and control, balance is a KEY ingredient in the mix.

Here are some things I'm now doing to prepare for filming - which will take place in a few weeks.

Kicks are really effective if you do them correctly, with proper foot placement, notice how my heel is pointed toward my target (on my standing leg) to protect my knee and how when I execute my roundhouse I'm striking my target with the laces of my shoe. My shoulder, hip, knee and ankle are all in a straight line - this is how a roundhouse is properly executed. Now to gain balance and strength I do 100 every other day. It really helps to kick a target, like a heavy bag, but if you don't have one - kicking in the air is fine, it will help to improve your balance.

Another thing I do to help increase my lower body balance and control is stationary lunges off of a high bench - great for overall leg strength and balance. You can use weights or not, totally up to you! I do 25 on each leg with 15 lbs. Notice how my chest is open, my shoulders are retracted and depressed, my shoulder lines up with my hip and my knee doesn't extent past my toe. It's very important to keep your core locked on this one - as with the kicking exercises, this will not only help to control your balance but it will also help strengthen your core!

More exercises and tips coming soon!

He's Back!!!

2009-09-12T07:35:00.012-04:00

The fight's not over yet! Josef is back for one more round. Is he tough enough to hang with the girls this time?

CARDIO KICKBOX CHALLENGE

We're in a fight to the finish, but there are no losers. It's all about results and everyone wins! You want intensity? You'll find it in Cardio Kickbox Challenge. Push yourself beyond what you think you can do with plyometrics and kickboxing drills choreographed specifically to the music.

You won't find any grapevines or confusing choreography here. Cardio Kickbox Challenge is pure kickboxing, pure intensity, pure fun.

Don't want to jump? You have complete control. Tracey, Josef, and Jericho will show you level changes. You can stay with level 1 and get a tough workout without ever leaving the ground.

Ready to go airborne? Level 2 is for you. Unleash your inner warrior!

Are you up to the challenge?

Cardio Kickbox Challenge starring Tracey Staehle, Josef Matthews, and Jericho McDuffie. Coming late 2009.

Presenting...

2009-09-11T06:50:00.011-04:00

Jericho McDuffie!

Jericho is teaming up with Tracey to bring you a high energy, fat-blasting cardio workout that will super charge your stamina for maximum results.

Jericho has been working in the fitness industry for the past ten years. She is a NASM certified personal trainer, a Les Mills BODYCOMBAT and BODYJAM presenter, and she holds additional certifications through ACE, AFFA, IM=X Pilates, Apex, and GRAVITY®.

In her spare time, Jericho enjoys traveling, dancing, snowboarding, visiting the beach…

AND FLYING!

Get ready! Tracey has lots of action in store for you. One more thing - Jericho is bringing someone with her to co-star in the workout. We think you'll really be happy!

Are You Ready for Tracey's Next Workout?

2009-09-09T10:15:00.005-04:00

Here is one of the co-stars of Tracey's upcoming DVD. Keep watching to learn more details about her, Tracey's other co-star, and of course...the workout. Tracey can't wait to bring you this workout. They've been choreographing and rehearsing and it's getting closer! You're going to love this!

On My Way to Rehearsal

2009-09-08T15:05:00.000-04:00

We're headed to rehearse for my next DVD. Watch for more details starting tomorrow!

Fit and Strong Pre and Post Natal Workout - Sneak Peek

2009-09-05T15:46:00.000-04:00

Fit and Strong is two workouts on one DVD...and then some! Tracey created it in circuits so you have options. If you're short on time or energy, just do one circuit. There are some "extras" too. Here is a breakdown:

PRENATAL WORKOUT:
Warm up to cool down is 58 minutes (that is including both the w/u & c/d)

Warm up totals 5 minutes exactly
Cool down stretch is 5 1/2 minutes total

Workout Format:
Circuit #1 - 18 minutes long
Back, Chest, Shoulders
Equipment Used round 1: light weights (2 & 5 lb Dumb Bells), Band, Stability Ball, Bench,
Back Rows with Dumb Bells and then with Exercise Band
Reverse Flys on Stability Ball using light dumb bell (2 lb)
Reverse Flys on Bench
Incline Chest Press on Stability Ball using 5 lb Dumb Bells
Incline Chest Press on the Bench using 5 lb Dumb Bells
Push Ups
Over Head Shoulder Press on Stability Ball with 3 lb Dumb Bells
Straight Arm Lateral & Front Raise with 3 lb Dumb Bells
Triceps Kickbacks - 3 ways with 2 lb Dumb Bells

Upper Body Stretch/Hydration - 1 minute

Circuit #2 - Legs - 19 minutes
Squats no weight
Squats on Stability Ball no weight
Plie Squats - no weight
Stationary Lunges with Band (adding biceps curl)
Front, Side & Back Lunges
Standing Inner & Outer Thigh Exercises with Band
Side Lying Inner & Outer Thigh Exercise on floor with no weight
Hamstring & Glute Exercises on All Fours - no weight

Low Back Stretch/Hydration - 1 1/2 minutes

Core - 7 minutes
Side Oblique Crunches
Incline Stability Ball Crunches
Stability Ball Planks
Side Lying Floor Planks

Stretch - 5 1/2 minutes

Question & Answer with APRN Midwife Melanie Melowcowsky - 7 minutes

POSTNATAL WORKOUT
Total running time is 1 hour and 11 minutes

Warm up is 5 minutes
Cool down is 7 1/2 minutes

Circuit #1 - back, biceps, legs - 14 minutes
Deadlift - Cathe Body Bar 14 lbs
Squatting Bicep curls - 5 lbs Dumb Bells
Low Lunge with Back Row - 5 lb Dumb Bells
Wall Squats
REPEAT Circuit using different equipment just Dumb Bells (5 lbs)
Deadlift with Dumb Bells - 5 lbs
Squatting Biceps Curl - 5 lb
Low Lunge with Back Row - 5 lbs
Wall Squats

Circuit #2 - Total Body - 23 minutes
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)
REPEAT
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)

water break

Circuit #3 - Abs & Upper Body 15 minutes
Abs prep
Chest Press with a Torso Lift (on floor with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on floor with 5 lb dumb bell)
Triceps Extension (on floor with 5 lb dumb bell)
Pushups (regular)
Military pushup
REPEAT using different equipment
Chest Press with a Torso Lift (on Stability Ball with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on Stability Ball with 5 lb dumb bell)
Triceps Extension (on Stability Ball with 5 lb dumb bell)
Pushups (regular)
Military pushups

Circuit #4 - Shoulders, Glutes, Core - 16 minutes
Superman doing just upper body (no equipment)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (no equipment)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise (using pink 2 lb Cathe Fitness Ball)
Supine Inner Thigh Squeeze (no weight)
REPEAT
Superman doing just upper body (using pink 2 lb Cathe Fitness Ball)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (using pink 2 lb Cathe Fitness Ball)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise using pink 2 lb Cathe Fitness Ball
Supine Inner Thigh Squeeze (no weight)

Cool down - 6 minutes

Post Baby Shape Up

2009-09-02T20:01:00.000-04:00

These are some pictures from my "surprise 40th" birthday party last Saturday!

After a few weeks of really training hard to get ready for my next workout, I am finally starting to see results!

Being a brand new mother, I had no gauge for how my body would respond to post baby. Having a c-section set me back a little bit but I tried to be patient and do a little bit every day. I filmed my Post Natal workout at 6 weeks post delivery and you will see a noticeable difference in my body at 6 weeks post natal and now. I thought just because my doctor gave me the green light to resume my workouts, I was going to be able to jump right back to it! Not quite the case! I thought I'd start with Zumba because it was lower impact and not as intense on the cardio front. I found myself getting really winded, I was very sore and my joints ached horribly, my hips especially! This was discouraging but I realized I was doing too much and needed to scale back and give my body a chance to really heal. I listened to my body and did my best to stay active in a reasonable way, if something hurt, I'd back off, but I never stopped working out, I just adjusted my routine to fit how my body felt. Being sleep deprived didn't help me either, my body was physically exhausted and I was trying to take it back to a place it used to be when it was strong and well rested. As the time passed and Scarlett grew, I noticed I was not as sore and could squat down and pick up her "binky" without hyperventilating! Each week I started to feel better and better and now 20 weeks later I feel great! I'm still not where I need to be, but I'm getting there and am determined to stay with it and do my best.

Some things I did that helped me stay on track; I kept at it regardless of how long I could workout or how much I could do, I did what I could, I made the necessary changes to my diet, when I felt my body getting stronger I amped up my workouts - increasing the intensity, duration and varied my routines. This was key - I changed up my workouts on a regular basis to keep my body guessing and it helped, plus it cut back on the boredom!

I am 5 months post baby and I am finally feeling like me again. My ab strength is back 95% and my endurance is back 95% - this took some time. I am just now able to do plyo jump tucks, air jacks and butt kicks. You may see one or more of these in my next workout! I still have a ways to go, but I definitely see a light at the end of the tunnel. Each week I feel stronger and leaner. So, please be patient with yourselves and don't give up! If what you are doing is not giving you results, try something new, push a little harder, I know that is no fun, but I know you can do it!

Help Tracey Celebrate the Big 4-0!

2009-08-26T21:01:00.000-04:00

Tracey is 40, fit, and fabulous!! Happy birthday, Tracey!

We are celebrating all day, August 27, by having a 40% off sale. Everything in the Fit by Tracey store is 40% off! One day only!

Stop by the forum to say happy birthday...or just tease Tracey about getting older. While you're there, you can find a coupon code for your 40% discount.

***Only registered members can view the forum. Please take a few minutes to sign up and join us.

My baby!

2009-08-25T14:53:00.001-04:00

My new workout!

2009-08-24T10:21:00.000-04:00

Over the next several weeks I will be very busy preparing for my upcoming workout. I will be posting pictures in early September of my rehearsals. I have to travel almost 4 hours to rehearse so I do most of my training at home. Don't be fooled by this picture it's not what my next workout is - it's just an example of some of the cardio I'm doing - I LOVE to walk on the treadmill but only when I'm doing my interval routines. I don't just walk for 60 minutes, I change it up every minute and add hills, weights, sprints and all sorts of fun things to increase my heart rate and pass the time more efficiently.

Every week I am trying to tighten my belt and get a little bit more strict - this will be a tough week for me because it is my birthday week and it's a BIGGIE for me ;-) so I really have to be focused and work extra hard.

I've been alternating days with weights/abs one day and then all cardio the next, when I do my cardio I don't do abs. The days I do abs, I REALLY do them, I do almost 400 moves. I can definitely feel a change in my strength and I feel like my abs are almost back to my pre-baby body - as far strength. I'm not doing any planks - which is unusual for me, I'm doing lots and lots of scissors, crunches, v-ups, traditional sit ups, toe reaches, side crunches and isometric moves. I'll do 6 days a week and either take day 7 off or do yoga - yesterday I took off and it was very nice! This week, because it's going to be a big party week, I'm going to do a few days of double workouts - weights in the am with abs and about 1/2 hour to 45 minutes of cardio in the evening. In order for me to see changes I need to switch it up, so this is part of that - shocking my body, doing something it's not used to in order to see results. It's hard work but the pay off will be worth it!

I swear my daughter Scarlett is going be quite the little athlete, she comes to every rehearsal (and every workout) with me and just watches the whole time with wide eyes - sometimes she even tries to mimic me!

Getting back to it...

2009-08-21T10:24:00.000-04:00

Below are some pictures of my trip to the Midwest and a few others. Sign up on my forum to read all about how my training is going. Remember, if you are not already a member of my forum, you have to register first in order to get into it.

Enjoy!

My baby girl 4 1/2 months!
Scarlett sleeping on Auntie Mellie's shoulder at our family reunion
My cousin Chaz and I at a family reunion
At a park in Ill
"Diva in Training" Need I say more?
This is my girlfriend Carmen & I in KC,MO
This is a picture of my girlfriends and I celebrating a 40th birthday and an engagement! There is nothing like the company of good friends (and good food)!!!

Scarlett's Photo Shoot in St. Louis

2009-08-14T19:42:00.000-04:00

just click here untamed heART click on Proofing from the top menu bar and type in scarlett for the password

enjoy!

Time to Talk About Food

2009-08-08T06:57:00.000-04:00

Tracey will be traveling next week to rehearse for her next fitness DVD. We'll be posting pics of the rehearsal. Be sure to sign up in the space on the right of this page if you would like to receive email updates of new posts.

As you know, Tracey is training for her upcoming DVD. Her co-stars are experts in their field. Her respect for them plus her desire to bring you an amazing workout is causing her to be very careful with her training program. A lot of us don't like to think about this, but that includes nutrition.

What we eat not only fuels our workouts, it fuels our lives. Nutrition is important if we're going to get the most out of our workouts. And those workouts get us in shape to enjoy life. That's what it's all about, right? Fit by Tracey is here to make you fit for life.

Both protein and carbohydrates are necessary to get the most out of your workout. Glycogen gives you the energy for exercise and amino acids help to reduce fatigue.

If you're planning a long cardio workout, having complex carbs such as oatmeal, whole wheat bread, or other whole grains about 60 to 90 minutes before your workout will help you have the endurance you need. Having simple carbs (sorry, I don't mean cake or candy) like fruit and/or protein in a drink 15 to 30 minutes before exercise will give you quick energy. The carbs can also reduce the amount of glycogen used during exercise, and the protein can increase the amino acids that are delivered to the muscles. That means you will have prolonged energy too.

What you eat after your workout is also important. Replenishing glycogen within 90 minutes after your workout will help your muscles begin to repair and will restore your immune system. Of course protein is necessary for maintaining healthy muscle mass. The best post workout meal or drink is a combination of quick to medium digesting carbohydrates and quick digesting protein. Good news - current research shows that chocolate milk is a great recovery drink.

Don't forget to drink plenty of water during and after your workout to replenish the fluids you lose. And round out your diet with healthy fats like nuts, salmon, eggs, avocados, and olive oil.

These are just some tips. Please don't stress about it. Fit by Tracey is also about making fitness fun. So enjoy the journey.

Here's a sample of a breakfast that Tracey eats during training:

1 slice ww toast (light whole wheat)

1 egg (fried in Pam cooking spray)

1 oz light jalepeno cheddar cheese

2 cherry tomatoes sliced

1 oz spinach

*fry egg, melt cheese, add tomato and spinach and put on toasted bread

Be watching for more recipes.

Get Fit with Tracey

2009-08-01T15:10:00.000-04:00

Tracey is getting tough! She's getting serious with the workouts to get her body back and get ready for the challenge of her next fitness DVD.

Here is a sample of Tracey's training schedule. Keep watching. We'll be posting samples of workout routines she is using to prepare for her next DVD. Let us know what you think. If you like these, they will be included as a bonus with her next workout.

There will also be more details about Tracey's upcoming DVD posted here soon. If you're ready to take your body to the next level of fitness, you will not want to miss this one!

***Note: Enter you email address in the box to the right if you would like to see updates to Tracey's blog in your inbox as they are posted.

Tracey's Training Schedule - 6 Week Shape Up

Day 1 Run 40 minutes - followed by five 50 yard sprints, 50 push ups, 10 minutes Abs from Core Strength & Conditioning

Day 2 Spinning 1 hour - followed by the first 30 minutes of Sculpt Sweatfest

Day 3 Yoga Solutions - Balance, Flexibility & Stretch

Day 4 Run 45 minutes followed by 2nd half of Sculpt Sweatfest and first 15 minutes of Core Blast & five 50 yard sprints

Day 5 Spinning 1 hour followed by 50 push ups and balance premix from The Parts Series

Day 6 Yoga Solutions - first hour

Day 7 Run 50 minutes with five 50 yard sprints followed by 10 minutes Abs from Core Strength & Conditioning

Week 2
Day 8 Spinning 1 hour followed by 50 push ups and floor work (section 3) from Core Blast

Day 9 Yoga Solutions - 2nd hour

Day 10 Run 1 hour followed by ten 50 yard sprints and 20 minutes of Abs from Core Strength & Conditioning

Day 11 Spinning 1 hour followed by 50 push ups and Section 1 from Core Blast

Day 12 Yoga Solutions - first hour

Day 13 Run 1 hour followed by ten 50 yard sprints and 15 minutes of Abs from Core Strength & Conditioning

Day 14 Spinning 1 hour followed by 50 push ups and Section 1 from Sculpt Sweatfest

Day 15 RESULTS Boost Your Metabolism Workout in full plus leg premix from Cardio Sweatfest

Day 16 Run 1 hour followed by ten 50 yard sprints and 2nd half of Sculpt Sweatfest

Day 17 Yoga Solutions - Balance, Flexibility & Stretch

2009-07-09T13:36:00.000-04:00

Jericho McDuffie, myself and Josef Matthews at the Les Mills Quarterly in June

2009-07-09T12:13:00.000-04:00

Me, my mom and Scarlett

At the NJ Shore for July 4th

Scarlett's Baptism!

2009-06-21T13:39:00.000-04:00

Precious!

with her God Parents

New Pics...

2009-06-19T11:35:00.001-04:00

Les Mills Quarterly...And notice I am not drinking, but still having a great time! We had a full day of Les Mills classes so this was our reward...

Scarlett in the tub...

Scarlett 8 weeks...

2009-05-30T16:55:00.001-04:00

Scarlett at 8 weeks showing off her pretty new dress while vacationing in South Carolina!

2009-05-05T12:11:00.000-04:00

Saturday completed the workout portion of my Fit & Strong Pre & Post Natal Workout. This is a picture of my sister Bobbi, myself at nearly 6 weeks post op and my sister Melanie.

A very big thank you to Cathe Friedrich who gave us all of our equipment for the shoot. The Fitness By Cathe equipment was perfect for this workout, it's so versatile and works with any form of activity, not to mention the bright colors were a nice addition to the set.

The DVD will be one DVD with two parts - Prenatal Workout and Postnatal Workout, plus a bunch of extras that are fun and informative.

The Prenatal workout shows safe and effective exercises you can do all the way through your pregnancy. I was 37 weeks pregnant when I filmed this and I did it to show you that even in your last trimester, if you have been active throughout your pregnancy and are feeling well, there is no reason you can't continue to exercise all the way through. We use minimal equipment, so even if you don't have a lot of stuff at home, you can do this workout with the bare minimum. All equipment will be posted on the back of the DVD. The objective of the Prenatal Workout is to keep you Fit & Strong, not to lose weight or change your body.

The Postnatal portion of the DVD gives you options, this workout is four ten minute circuits - and I am still feeling it from Saturday! The circuits involve multiple muscle groups, work your entire body and will definitely help you get your pre-baby body back! The exercises are innovative, fun and easy to do. In the first circuit I do them with one type of equipment and in the second circuit I show you equipment options - for those of you who don't have a lot of equipment at home.

I will post clips once they become available.