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Hi, I’m Traci. Welcome!

Traci D Mitchell

6-week apple shape meal plan

tracidmitchell

📖 Book, Belly Burn Plan
⭐️ Mayo Clinic Certified ⭐️
🙌 Hormone & Weight Loss Coach for Women

A lot of women..in fact most women, gain body fat

A lot of women..in fact most women, gain body fat throughout the transition of menopause. The average woman gains 5 to 8% over her base weight throughout this menopause transition.

A big reason for this is hormones. But hormones are only part of the equation and there is still plenty we can do to control fat storage and weight gain associated with menopause.

Here are two easy and manageable tips to tackle fat storage associated with menopause:

Stop drinking your calories. Liquids make up about 20% of our caloric intake. That’s HUGE! And I’m not talking about a perfectly healthy smoothie with healthy ingredients. I’m talking about fruit juices (all types), liquid yogurts, sodas, energy drinks, coffee drinks, sweet teas, etc.

And for what it’s worth - avoid drinking diet sodas too. This is an entirely different subject, but diet sodas don’t do a darn thing to make your body healthier.

You’ve got to make time for a little activity. I get that you may not have hours upon hours to carve out each week to dedicate to exercise, but find time for a total of 150 minutes each week. That’s just over 20 minutes a day. Start with walking. If you’re walking, make it more vigorous. Then start lifting heavier things. This will help you boost your metabolic rate, increase muscle mass…and probably make you feel a little better, too!

As far as I’m concerned, exercise is medicine. Never have I ever heard anyone ever say, “I regret that workout.” On the flip side, I hear, “I wish I worked out instead of doing XYZ…” all the time!

One last thing. You really can’t snap your fingers and expect change over night. This is usually a months-long process that makes you feel better every step of the way!

#menopause #menopauseweightloss #hormonecoach

We’ve all got fat. We all NEED fat. But too much

We’ve all got fat. We all NEED fat. But too much can be really hard on our body, especially our vital organs. ⁣
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The difference between visceral and subcutaneous fat is an important one to understand.⁣
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Both respond well to diet and exercise, but most people are surprised at how quickly visceral fat can come off just by eating right and moving a little more. ⁣
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#visceralfat #subcutaneousfat #hormonehealth #tracidmitchell #hormonecoach #goodtoknow

Our bodies are so amazing, but when sugar gets thr

Our bodies are so amazing, but when sugar gets thrown into the mix, hormones get thrown out of whack.

It’s always good to remember that when one hormone is affected in our body (i.e. insulin), other hormones become affected too. In this case, I talk about how higher insulin can increase free testosterone…and not in any beneficial way.

In addition to hormones, other important enzymes and proteins can also be thrown off. In this case, sex hormone binding globulin (SHBG). It’s a mouthful and yet I managed to say it a few times!

The solution - cut back on added sugars and refined carbohydrates. Increase the amount of fiber in your diet from vegetables and fruits (fiber is shown to increase SHBG). Also make sure you’re eating plenty of healthy fats and protein, too!

#hormonehealth #womenshormones #insulin #hormonecoach #hormonebalance

It’s always good to exercise, but it’s just as

It’s always good to exercise, but it’s just as important to recover well from your workouts so you’re ready to work up a sweat again. The foods you eat can help you do this.

If you’re concerned about maintaining healthy blood sugar levels and recovering from your workouts, then these three foods will do the trick!

#antiinflammatoryfood #workoutrecovery #lowgi #bloodsugar #exerciserecovery #tracidmitchell

It can be really hard to resist overreacting if yo

It can be really hard to resist overreacting if you see the scale move north. If you do, take a breath and do the right thing.

Here’s what I highly recommend you DON’T do:

*Cut calories too low as a means to lose weight. Unless you like to confuse your body and make it think it needs to store fat, this is a mistake.

*Scale-hopping can drive us nuts! Keep in mind, if you are on a trend to lose weight, you should only be losing ounces in a day, not pounds. And sometimes you have fluid retention related to a workout or a salty dinner. Don’t worry about it. If you’re comfortable with the scale, every other week is a great place to start.

*Don’t cut out entire cards. It’s unsustainable. So many of my clients who did this struggled for a long time to get their body to cooperate again.

#tracidmitchell #healthyeating #dietmistakes #stopdieting

Sometimes we just need to zip it. #weightlosshelp

Sometimes we just need to zip it.

#weightlosshelp #weightlossadvice #tracidmitchell #focusonthegood #happyhealthy

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