Tracey's Healthy Gazpacho Soup

Tracey's Healthy Gazpacho Soup

1 bunch fresh cilantro
6 medium to large tomatoes
Juice of 2 lemons
1 Cucumber
1 Red Pepper
1 Orange Pepper
1 Yellow Pepper
Dash Worcestershire Sauce
Dash Tabasco
Fresh pepper to taste
Pinch sea salt (to taste)
1/2 red onion
1 container low sodium V8 Juice

I use an Immersion Blender to blend, but not puree - just a chunky consistency.  Serve cold.

HIIT Mini Workout

Have you seen Tracey's HIIT Mini Workout on YouTube?


This is a 12 minute workout taken from Tracey's new High Intensity Walking Workout available now as part of a 4 DVD set at Target and coming soon as an individual download when traceystaehlefitness.com is up and running. We'll keep you posted!

Be watching for more workouts from Tracey on YouTube. Join Tracey on Facebook and let us know what kind of workouts you'd like to see.

Tracey Staehle Fitness

Hi All,

I just wanted to post about the absence of my Fit By Tracey website. I have decided after 6 wonderful years of making and selling fitness DVDs that I'd like to continue my journey in health and fitness moving toward a more all encompassing way of total body fitness. So I have made the decision to move away from Fit By Tracey and start fresh with Tracey Staehle Fitness.

In the coming months you can look forward to many wonderful and insightful blog posts about nutrition, health and fitness. I am continuing to compete in my fitness competitions so I will be posting about diet and exercise and motivational ways to stay on track with your fitness goals when all you want to do is binge!

I will also be offering FREE YouTube videos of my training. Even if you don't want to compete, my workouts will inspire anyone from a novice to a fitness competitor. There will be something for everyone - you don't need to aspire to take the stage. If you simply want to clean up your eating plan or add a new and exciting move to your training plan, there will be something for you here.

All Fit by Tracey DVDs are out of print now. You can find them at Amazon while supplies last.

Notice this blog has moved to traceystaehlefitness.blogspot.com. Find me on Facebook and YouTube. Please stay tuned. This is only the beginning; the best is yet to come ;)

Resources to Help You Train Like Tracey

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. Total Body Bootcamp is out of print now, but you can order both DVDs from Amazon while supplies last.

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

Tracey's Clean Eating Story

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

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!

December Ultimate Challenge Rotation

***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.

All Fit by Tracey DVDs are out of print, but if you need any for the challenge, you can purchase them from Amazon while supplies last. When they're gone, they're gone.

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