RN, Nurse Educator, Fitness Trainer. Workout tips & ideas, daily inspiration, motivation, fitness and healthy living info.
Traci Westerhout, RN, BSN, a Nurse Educator, Wellness Expert, and Fitness Trainer who specializes in life balance through fitness, nutrition, career, parenting, and purpose. Focusing on helping women move beyond survival to awareness and connection of emotions and behaviors with health and chronic conditions as well as learning how to nurture the body to maximize energy levels, lose weight while e
08/10/2017
I'm gonna make these. Great to have on hand ready to go for those grabby hands that get into the routine of reaching for the pantry instead of the fruit basket or fridge.
6 Simple No-Cook Snacks to Make this Week | The Beachbody Blog These simple and nutritious no-cook snacks will help you get through hectic days, and keep you from hitting the vending machine or fast food window.
07/15/2017
Really early, humid, and crowded but we are all here working out together. The energy is contagious and I ❤️ that!!! Happy Saturday from my man Shaun-T! (And Tony Horton, Chalene Johnson, Autumn, Sagi, Joel and Jericho) 😘
Tip of the day: health and fitness are just the start of your journey to connect with your (inner) strength.
07/14/2017
MOMs! Its finally heeeeeeere. I know I've been waiting for it .... a healthy, balanced snack for my/your (picky) kids that is quick and nutritious! Certified ORGANIC, whole food, certified GMO free, dairy free, gluten free, and soy free! Can you believe it?! It Is now available! Just sampled it and picked up some to bring home to the kids. Woohoo!!!
07/14/2017
It's 3:45 am for us West Coasters BUT found my peeps who will work out 🏋🏼 with me at this crazy hour. PeopleWhoWantYouToBeYourBestSelf
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I often record my workouts to help me with my form and technique and because, well, I push myself harder when the camera is rolling ( ). But I was dying when I realized what I do when left alone with my power hip hop Pandora station.
Jumping for Holiday Joy cause my workout was 25 minutes long and . Weeeeeeee! Enjoying the sunshine and doing burpees make me . Heehee 😉 More HIIT style training to get this girl in shape. (But modify as needed 😘) Will be hosting a group starting MidJuly utilizing short HIIT style workouts for every level Will be opening up my group very soon. Stay tuned....
& 2 of my favorite types of workouts. Combined a 17 minute lift & HIIT workout with an 8 Rep x 4 sets workout for a 39 minute total workout. If you do HIIT correctly you can't maintain it for a long duration so really push (like oh my gaw.... push) during the interval and recover a bit on the short rest window. Bonus is: burning major calories over the next 24 hours from it. (Just don't eat all those extra burned 🔥 calories!) Diet (aka your food choices not that restrictive short term eating kind) is still a HUGE key 🔑 to changing your body and health!!! 💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼
What do I do for my workout when I'm not teaching, training, or running around with my kids...? That's the question I get asked a lot! Well, it starts with mismatched workout gear (most of the time) and the messiest bun/pony and my home gym. Then I pick my workout (often I decide the night before) and getter done. It's usually between 22-40 minutes. I rarely workout longer than that, and I love to include strength training in everyday. It may be body weight training or include equipment (weights, bands, 🏀s) but muscle is 🔑 so it's always in there (even if I'm dancing 😉)
Strength training with only my body weight. These were a couple of my favorites I forgot to post. Yes, these take a ridiculous amount of strength and flexibility to reach full ROM (range of motion) and as you can see the tightness in my shoulders and upper back make it very difficult for me. Those black things I'm holding onto...they are power stands or push up stands to take some tension of the wrists. You could use a dumbbell (that won't roll) also. I love them 'cause I can get a little more ROM in my V push up. I'll share a little more about my strength and flexibility training very soon. It's a journey for sure that is requiring patience and consistency.
06/10/2017
In the mood to really hit it hard the next week. It's a crazy week with the kids (right Moms?!) between all the school activities and end of the year ceremonies and I know in order for me to stay sane Imma need to have my head on right. For me, that will mean focused workouts to keep my body happy and my mind present with my kiddos and family. I got one guy in mind to help me make this happen...
Wanna join me for 7 days of killer focused workouts?
05/26/2017
Feeling like you HAVE to eat Kale to eat healthy? Think again...
there are other options and life is too short to not enjoy the foods you eat. You will rarely catch me eating kale (and it will only be the baby version) because I just don't love it. 🙅🏽
Superfoods That Are Actually Healthier Than Kale Written by: Brandi Monasco When you think of superfoods, the first food that probably comes to your mind is kale. And while kale is such an incredibl(...)
UPDATE: Club is open to members and guests for FREE! 🙌🏼🙌🏼
🚨🚨Special alert🚨🚨
Memorial Day Class
Bootybarre 10 am
Costa Mesa Super Sport
24 Hour Fitness
Come shine and sparkle on Monday then enjoy the rest of your holiday!