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Hi, I’m Traci. Welcome!

Traci D Mitchell

tracidmitchell

📖 Author of The Belly Burn Plan
✍️ I write content essentially about living your best life
😎 Mom to 3 awesome kids
🌱 Plant-based 🍫 chocolate lover

Taking action, especially toward something new, li

Taking action, especially toward something new, lights up the reward center of the brain. Dopamine rushes in like a river, and generally, we feel pretty good! ⁣
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On the flip side, we've got comfort. Comfort is good when it comes to a favorite worn-down sweatshirt in your closet or a cozy bed that's hard to crawl out of...but when it comes to behavior, and the determining factor for why we don't want to venture out and do something that we know will be good for us, it becomes self-sabotaging. ⁣
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Growth comes from change and change requires action. ⁣
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Start with baby steps - not extremes. It might take longer to get there, but at least you're not standing in place looking at where you could be. ⁣
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Start taking some action with me this September. Group coaching begins on 9/12. Link in bio! Check it out. ⁣
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*Group Coaching⁣
*Goal Setting Sessions⁣
*Meal Planning⁣
*Recipes⁣
*Group Fitness
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✨Are you in?✨ ⁣
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⁣#tracidmitchell #goals #goalsetting #healthychoices #takeaction #goalsetter
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Sometimes we spend so much time dissecting our die

Sometimes we spend so much time dissecting our diets and worrying about burning enough calories that we stop listening to our bodies' loudest voices: hormones.

All hormones are important, but the relationship between cortisol and insulin is understood to be key in the area of belly fat.

When cortisol levels rise, blood sugar levels eventually rise, triggering a call for insulin to come into action.

When insulin levels rise, especially if they rise too high because we ate something very sugary, blood sugar levels will eventually fall too low. This creates perceived stress in the body, elevating cortisol.

No one wants unnecessarily high levels of cortisol or insulin in their everyday life. This is a recipe for belly fat.

Can you see how this can become a cycle? Even if you don't eat poorly, but just can't manage stress, belly fat can come about.

On the other hand, if you eat foods that are processed, or loaded with sugar, cortisol levels respond because this hormone is picking up on a stressful situation in your body.

Before you ditch your diet or worry you'll never be able to manage stress, give these 3 things a try:

1) Cut out ADDED sugars in your foods and swap them for higher fiber foods.

2) Get 7 to 8 hours of sleep a night. Sleep helps to regulate another important hormone (HGH), but also helps to regulate cortisol and insulin.

3) Stop eating within 3 hours of going to sleep. This helps to regulate insulin and cortisol AND helps give you all the HGH love your body needs.

Like this info? Pre-register for my fall coaching group in September. It's 12 weeks of getting your body on track and never looking back!

Register here: https://tracidmitchell.clickfunnels.com/tdmecg

Got an ear to bend? It's nice to feel needed and s

Got an ear to bend? It's nice to feel needed and support people until the needing and supporting becomes a fulltime job. When the things you want to prioritize for yourself get shoved to the back seat because someone else's baggage is taking up the front seat, it's time to reassess.

Being a good listener and simply having empathy are both amazing qualities. But just because you possess these qualities doesn't mean they're up for the taking. Giving your time, if it happens very often, can become draining.

But it can also become an excuse not to do something better for yourself.

Saying, "I don't have time to talk right now. Can we catch up another time?" isn't disrespectful toward someone else, it's establishing a level of respect you deserve for yourself to focus on the things in your life that are meaningful to you.

#healthyboundaries #healthylifestyle #tracidmitchell #timeisprecious #stopprocrastinating

Exercise should not be a form of punishment. I get

Exercise should not be a form of punishment. I get that there are days when we just might not want to exercise, but we do it because it's good for our bodies. ⁣⁣⁣⁣⁣⁣⁣
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Exercising because we know it's good for our bodies is very different than putting in an extra 45 minutes on the elliptical or treadmill to burn off a cupcake. ⁣⁣⁣⁣⁣⁣⁣
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Generally speaking, exercise as a means of weight loss is never a win and will usually fail. ⁣⁣⁣⁣⁣⁣⁣
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On the other hand, a good amount of movement - in any form - is great for your body.⁣⁣⁣⁣⁣⁣⁣
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If you want a healthier body, devote a reasonable amount of time to:⁣⁣⁣⁣⁣⁣⁣
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*moving your body in a way you that you like - no movement is bad movement.⁣⁣⁣⁣⁣⁣⁣
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*eating more unprocessed foods from home - because your abs are made in the kitchen.⁣⁣⁣⁣⁣⁣⁣
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*getting high quality sleep - because sleep is like food and does an amazing job balancing fussy hormones.⁣⁣⁣⁣⁣⁣⁣
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Do what you like to do! Move in a way that makes you happy. And if you want to eat a cupcake, eat a cupcake...just not all the time. ⁣⁣⁣⁣⁣⁣⁣
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REGISTRATION IS NOW OPEN⁣⁣
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⁣⁣⁣⁣⁣**Join me this fall for my ECG - the coaching group of coaching groups. Get healthy, eat right, move more and reach your goals [LINK IN BIO]**⁣⁣
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#movehappy #coachingtips #tracidmitchell #moveright #exercisetips #healthybodyhealthymind
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Expect pushback when you make positive or healthy

Expect pushback when you make positive or healthy changes in your life - especially from the people closest to you. This is not uncommon and can sometimes seem counterintuitive. Why wouldn't everyone want you to be healthy, right? When we change for the better, we feel like rockstars. But sometimes, to the people closest to us, we're not the person we used to be. And that can be a hard thing to deal with.

But it's not your problem. It's their problem that they need to work out.

I've had very overweight and obese clients lose a lot of weight only the be met with attitude from their spouses, friends or family.

This does not happen a majority of the time, but it does happen. And when it does, it shows up in different ways - from food pushing to affection withholding, or just a grumpy/frustrated attitude.

Of course, losing weight is not the only way a person can change for the better. You can change the way you eat, change your workouts, change your sleep schedule, change your gym, change how often you go out with friends...just about anything is up for grabs.

Personalities are dynamic and there is no single right way to handle situations like this. My go-to is always communication and reiterating why it is important to change.

Change is important for everyone, but not everyone changes in the same way.

If the people in your life are fixed, surround yourself with other people who will support you - because we're out there!

#changeforthebetter #positivechanges #tracidmitchell #liveyourbestlife #healthychanges

Goals are great, but action plans get you making t

Goals are great, but action plans get you making the small changes you need to make in order to reach your goal. ⁣⁣
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Whether you want to lose 30 pounds or run a marathon in under 4 hours, figure out an action plan at the beginning of the week and freshen it up every week - either by raising the bar or scaling things back (depending on how thee week goes).⁣⁣
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When you create your action plan, make sure to include something related to a strength you possess. For example, if you like being social, reach out to a friend to schedule a few workouts instead if doing them alone; if you enjoy cooking and want to eat healthier, dive into a few websites with healthy recipes and make a plan to meal prep two or three dinners for the week that make for easy leftovers! ⁣⁣
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* Keep your weekly action plan to a max of three things (can be anything that you believe will improve your health).⁣⁣
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* Know your strengths, but know your weaknesses, too! Don't make a commitment to go for a run at 6am if you know you're not a morning person and much prefer evening workouts.⁣⁣
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*Don't quit. Don't quit. Don't quit. Maybe you'll need to adjust your action plan after the first week, but don't stop making strides toward your overarching BIG goal. ⁣⁣
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My action plan for this week is simple, but effective for my life and what I know I can commit to. ⁣⁣
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Here it is: ⁣⁣
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* I will have my new favorite smoothie for lunch every day this week. (recipe below)⁣⁣
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* I will row 6000 meters 5 days this week, followed by 20 minutes of strength training. (I love rowing these days).⁣⁣
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*I will dedicate time every day to creating my new anti-inflammatory download. ⁣⁣
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That's it! My livelihood, diet and fitness are represented. ⁣⁣
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What do you think? What do you think your action plan might look like?⁣⁣
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Looking for more support with coaching and creating healthy, weekly action plans? Mark your calendar for the kickoff of my fall coaching program on September 12th. Registration opens soon!⁣⁣
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#goals #healthygoals #actionplan #tracidmitchell #healthylife

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