#102 Tracee Talks – 5 Steps to Aging Stronger: Burn Fat, Boost Energy and Be Strong

Welcome to my five-step training to teach women how to age stronger. Now everyone who comes to me is because they want to lose weight.

Well, I’m going to show you how to burn off that belly fat for fuel how to boost your energy and have high energy all day, every day so you can be a High Energy Girl too! And I’m going to show you how to build a little muscle because if you are not getting stronger you’re getting weaker.

So look around at all the people that you know who are aging especially your mom and decide if that’s the path you want to go down because like it or not, you’re most likely going down it anyway and that scares the crap out of me.

I look at my mom with Alzheimer’s and all kinds of issues and I don’t want to go that way so that is why I’m 100% committed to helping me, myself age in strength and be strong instead of worrying about the weight on the scale and I know that by focusing on feeding my body nourishing foods by doing the right types of movements that I am going to continue on the path that I’m on, and I want to inspire and help other women do the same thing.

This is titled, How To Burn Off Fat, Boost Energy and Be Strong In 90 Days Without Going Hungry or Living in the Gym. So, what I’m going to do is I’m going to show you and teach you a system that I use to lose 18 pounds of fat in about 90 days, give or take, and during that time I was able to improve my energy by not having these crazy blood sugar crashes and I was able to be stronger and now what I’m doing and inspired to teach other women to do the same thing.

I have a client, Margie and this was back when I just used to do little group coaching programs for 3 short weeks. Margie dropped nine or eight and a half pounds in seventeen and a quarter inches she got a new lease on life and she felt better like crazy. Isn’t that amazing? It was just in three weeks.

Another client is Jen and she was able to do an amazing thing because she was actually able to lose 5 pounds of fat three inches off her waist and 2 inches off her his hips but she actually gained an inch in each bicep so that really means that she lost more than 5 pounds of fat because if she’s gaining muscle but the scale register the 5 pounds and that’s pretty cool.

I created this training for women ok who are professional and busy they’re over 50 and they’re stressed out and tired of the “quick fixes” and they want something that’s proven where they can drop that last 15 to 20 pounds in just 90 days and make a complete change in their life. Also, if you’re just tired of jumping from one diet to another. I had a client phone call today that she was like, “Well, I tried this and I tried that and I tried this.” And she just wants what I always say, a lasting lifestyle change and she said those words like, “I need a new lifestyle” and that’s what we want. A lasting lifestyle change, not a quick fix something that you’re going to you know completely change the relationship with food and you want to eat like satiating higher-calorie foods so that you will feel fuller longer and you don’t have the dips in the blood sugar. That blood sugar rollercoaster is miserable and that’s why they created vending machines because they know that after you have the traditional American breakfast of a latte and a muffin from Starbucks, you’re going to be hungry a couple of hours later and so that’s why every company has many machines. They want a profit on that horrible blood sugar roller coaster.

And you know, when I was young, I was always guilty if I ate higher fat foods because it was bad for me and so, I’m going to teach you how you can eat higher calories feed your body more foods that are going to nourish your cells, nourish your body, nourish your muscles and you’re going to still drop those fat pounds. This is my promise.

I’m going to show you a blueprint for a cutting-edge way that you will be eating and what you have to let go of all your past false dogmas that we’ve been fed for all these years and the moving thing,  I’m going to teach you a different way to move because let me tell you, I work at the gym and I see people day in and day-out and nothing changes, yet they’re still there every day.

So, what we’re going to do is teach you how to become a fat-burning phenom. You’re going to burn that belly fat for fuel and because of that, you have plenty of energy to feel amazing all day long.

It’d be helpful if you had a pen or pencil so you can take notes or I guess

So, is this you?

• You’ve tried so many ways to lose weight that you become complacent and you’re just like, “Okay well, this is the new me, this is 50, this is what I have to settle for.”

No way! That’s a lie,

• Your willpower is shot

So, you give in every single weekend and so every year you just get a little bit fatter a little bit heavier. Now, I’m not here to body shame you, what I’m here to do is help you age stronger because we know that when you’re overweight, it actually is a precursor to more diseases and they actually said a couple of years ago that obesity is now a new disease.

• Also, if you’re just exhausted and stressed at the end of the workday and you want to crash and hit the sheets at 7:00, that is not normal.

We need to be vibrant and alive and happy and healthy and joyful. I mean, I just got back from walking my dogs and I think I went out there like it’s 6:45 but I still have lots of energy and doing that type of thing actually meat brings me up. It raises my vibration getting out in nature and giving me more energy instead of just saying, “Oh, I need a nap.”

• You see other people around you they’re doing this keto thing and you’re like, “Why are they having success and I’m not?”

So I, talked to a client today with the exact same thing. Well, you know, there are different ways to do things, and women are different than men. I hope you know that.

• Maybe you’re tired of counting calories or points and still hungry all the time.

That was me. I was a Weight Watchers lifetime member. I was always counting points everything and that’s all I cared about and everything was low-fat nonfat because it had fewer points. I don’t do that stuff anymore.

• Or maybe you’re a cardio Queen and you go to the gym and you do class after class after class.

I know a gal who posted on my Facebook wall she and did six classes in one day. Your body knows, it’s smart and it will make up for that burn it will say, “uh-oh, here she goes again” and your fluffy belly stays the same because I see people in classes that go day after day after day and you can’t out-train your Fork. Biceps are made in the gym, but abs are made in the kitchen.

• Maybe you have no predictable and consistent way to prevent a backside on the weekend all.

We have tricks that we can do. We have ways to help you get through a weekend have fun, enjoy wine, do your thing. but not fall off track. Me, I saved my carbs for wine.

• Maybe you have achy joints which are inflammation, your sex drive is gone and you just feel plain old. No energy, just dull.

We want to spark our lives and guess what? I’m awesome news because if any of those things were you well, that’s not your real problem.

Your real problem is you need to learn these five secrets and why you need to implement them in your life. I spoke to somebody yesterday who drinks one water bottle a day that is not good. Now, I’m working with her and I’m like, “Today, you’re going to have two. We’re going to baby set stuff your way to success.”

So, we’re going to talk about my five secrets and they may be a secret, they may not be a secret but if you implement them, they will work and they will change your path.

Who am I? I’m Tracee. I am an integrative health coach personal, trainer and my focus is helping women age stronger and that is because my parents are not aging stronger. They’re aging in very bad sickness.

My dad had a triple bypass in his 50’s, my mom is 76 and has pretty bad Alzheimer’s. She just had a birthday and it was sad and they’ve been on multiple medications all their life and it’s just made me realize that we don’t have to choose our genetic path. There is something called genetic expression and you can change your trajectory anytime. You’re not too old and it’s never too late.

This is my mission. I’ve raised my kids, I love my kids and now, I need a new passion to focus all my attention on. I’m also an author, I wrote a book it’s called, No Fricken Weigh and I just published it again in May because I repurposed it. It is now all about losing weight with keto but it’s also about feeding your body and your life with wonderful nourishing habits so that you can create whatever life you dream about. It’s not about deprivation, it’s not about starvation or doing chronic cardio. It’s about fueling your body and aging in health.  And it released a number one new release and healthy diets.

I’m the host of the Be Well, Be Keto podcast. So, if you hate bacon, you hate avocado, you hate burgers, you don’t like cheese, then you know what? This presentation is probably not going to be for you okay I’m just going to spell it out the way it is and I hope you like it especially because I was raised on that whole non-fat stuff and guess what happened? The country got fatter.

Today you’re going to learn my secret.

• Number one is to eat more fat and cholesterol is your friend because cholesterol is the precursor hormone.
• Number two is to lift heavy stuff, ditch the chronic cardio. Your muscle in your body is going to keep you healthier, stronger and burn more calories.
• Number three is sleep. No matter what you have to do, no matter how long your to-do list is, do not skip your sleep.
• Number four, your subconscious mind rules your day. We need to reprogram it and that is what we’re going to do because thoughts become things.
• Number five is to hydrate. A gallon a day keeps the wrinkles away, and yes, I said a gallon.

Secret number one eats more fat. Fat is healing for your hormones and it is anti-inflammatory. On the opposite end of the spectrum is sugar or any type of carbohydrate breaks down into glucose which is

Inflammation. What we want to do is we want to eat more fat. I know it goes against everything that we grow up thinking. I was raised in the ’80s and we ate fat-free this, fat-free that and it didn’t matter how many fat-free you ate because they weren’t going to make you fat because there was no fat in them. Well, that is a big bunch of BS. That’s a lie.

Oatmeal and rice cakes are the foods that you see all the time. They are not going to make you lean, they are a problem and here’s the proof.

So this map is on the CDC website which is the Center for Disease Control and you will see in 1990 the countries are roughly 10 percent-ish fa or obese, I should say.

Then you fast forward to the year 2000, just ten years later and now, the country is about 20% fat and then 10 years later. Look at those numbers, the country is about 25-30 percent fat and that sucks. So, I guess the low-fat craze was a bunch of BS. It didn’t work. Americans just got fatter and food manufacturing companies got richer and their wallets got fatter at your expense and our expense is ridiculous.

The secret is eating healthy fat. Not all fats created equal. Avocados and egg yolks and olive oil and coconut oil and grass-fed beef and all that are healthy fats.

Fat is your precursor of hormone production and what that means is. cholesterol makes pregnenolone and pregnenolone make progesterone, estrogen, testosterone and DHEA and those are your sex hormones and we all know that we want more of those just to keep our husbands happy and off our back. Just kidding.

It also helps with vitamin D absorption which is your happy vitamin. We have fat-soluble vitamins that without enough fat in our body, we will not be absorbing those vitamins and vitamin D is super important even people in California become vitamin D deficient and it leads to a host of diseases. Fat also makes you fuller longer. So, I eat things like avocado, I put coconut oil in my coffee, I eat grass-fed beef with salads with full-fat dressing. Back in the day, I used to put fat-free dressing or just like vinegar and pepper and salt and things like that to make it taste good but no more. I eat olive oil and avocado oil and good healthy fat dressings now.

When you ditch the carbs and you boost your fat you’re going to create ketones in your body. Essentially, when there’s no glucose for your body to burn for fuel, your body’s going to take the fat both ingested and stored on your body and turn it into ketones which is a cleaner source of energy and actually your brain loves it. Most people I interview for my podcasts they’re like, “Oh, the mental clarity, the brain fog is lifted. I feel so much better and I have so much more energy.” It’s because you’re not doing your energy crashes because when your body’s hungry and your body needs fuel it will just munch away at some of that belly fat and turn into ketones so that you can have more energy. Isn’t that brilliant? I think it’s so cool and so it also keeps your blood sugar stable. Back in the day, I used to do three small meals and three small snacks. So, every day, I’d eat at 7, 10, 1, 4, 7, 10 and I’d have protein carbs at every meal and it was crazy because I was always hungry, I couldn’t wait and I’d watch the clock.

Carbs are inflammatory because like I said earlier, they all break down and metabolize down into glucose which essentially is sugar and we all know that sugar is inflammation and it causes insulin spikes in your so your blood sugar comes and your body hates high blood sugar so it releases insulin and that drives that sugar into yourselves to be used as energy. Well, over time your body gets immune in fun and it goes uh-oh what is she doing again and now the leftover insulin whatever’s not left drives into the cells now gets stored around your waist as fat.

The blood sugar rollercoaster we all know, all had those big valleys and blood sugar or you’ve had too much and your heart’s racing, either way, if you’re too high or too low you’re miserable.

When you eat fat and you ditch your carbs, you will go into ketosis which means that you can burn your belly fat off for fuel and your booty fat and your thigh fat and whatever fat you want to get rid, and you’re going to have a complete boost in energy.

Secret number two to lift heavy stuff. Back in the day, we were raised in the cardio revolution with Kenneth Cooper or Jane Fonda and high impact aerobics and shin splints and patellar tendonitis and that’s what happened to me. I remember when I was in college I was so addicted to high impact aerobics that I actually would take Advil before class and about two hours later, I’d be dying, but during that hour, I was grooving on and I was having fun and I thought I was doing great things to my body. Well, it’s not true. It’s a big fat lie. Anyway, I used to have this joke when I did this wellness game show and I had this question what weighs more a pound a muscle or a pound of fat and so many people always tell me now still that muscle weighs more than they both weigh a pound,  but the difference is muscle takes up less space in your clothes and it reshapes your body so you’re not like what we call “skinny fat.” You don’t just have you know you’re thin but you’re mushy. We don’t want that, that’s not sexy.

So, what muscle does is it reshapes your body. It creates strong bones and best of all okay it creates a strong mind. Whenever I leave the gym, I feel like kicking ass. I just feel empowered that I can take on whatever anybody brings, Back in the day or some people still do this, they want to get their steps on Fitbit and it used to be 10,000 and then people started saying that they’ll get 20,000. If 10,000 is good 20,000 must be better. But guess what? their weight is the same. So. I guess it’s not working. That chronic cardio is not working and you know who invented the 10,000 steps thing? Some marketers and I guess it’s stuck because people talk about it still.

So, the secret is lifting heavy and HIIT which is high-intensity interval training. We want to create muscle and your heart is as muscle. We want to shape our bodies and create strong bones and a strong mind.

It’s very difficult to create a strong mind because let’s face it, we have layers and layers of stuff that we’ve experienced throughout the years and so it’s like peeling the layers of the onion. It is subjective, it is not direct but if you create a strong body, one of the results is a strong mind.

HIIT is a way that our form of cardio and back in the day we used to do fat-burning cardio where you sit on the bike and you go the same leg pace and just stay at that pace or you jog, doing six miles and you’re doing an hour and it’s all the same pace you know we’re burning fat, well that’s a bunch of BS.

HIIT on the other hand, as you go way up high and then you recover and then way up high and then you recover, that is actually going to take your metabolism and it’s going to put in the stratosphere and carry it out throughout most of the rest of the day and that one’s better because once you’re done with that hour of lists which called, low intensity steady-state like you’re jogging or you’re spinning on the bike, you’re done. That fat-burning does not continue the rest of the day. So, HIIT is much better and it works your heart harder because let’s face it, sprinting is harder than jogging. It stresses your heart which makes it stronger and gives the goal is to recover faster and the shape.

Like I said earlier, shape is cool. Don’t you want to rock that tank top and have those nice shoulders and biceps and lose the back wings? Let’s like to build that muscle and fill up that saggy skin with healthy fat-burning tissue in your body. You’re not too old and it’s never too late to start lifting.

This is Willie Murphy. I think she is so cool. She started lifting weights when she was 73 years old she walks into our local YMCA in Rochester New York and she sees a sign on the wall and it says weightlifting competition so she says to the kid, “Hey can I do that?” and he’s like, “Go for it, Granny”

So she starts with five-pound dumbbells and fasts forward four years later at 77, she weighs 110 pounds and she can deadlift 220. Isn’t that like crazy good?  She is pretty awesome. I just she inspires me all the time. The result of lifting heavy is you can look hot in all your clothes. Whether you’re wearing yoga pants jeans or a bikini, or a tank top but it’s going to reshape your body. Plus, it’s going to make your metabolism burn at a higher rate all day long. You’re going to require more calories just sleeping to maintain that muscle.

Secret number three is sleep. It is important making a priority. I know you’re busy, I know you have a huge to-do list and maybe you have dishes in the sink that you have to do or your desk is a mess, but trust me, it’s okay. You need to decide what time is you’re going to get ready for bed all right and you want to backtrack what time do you have to get up and backtrack from there. Make sure that you at least turn out your lights seven hours prior.

There are ways to get juicier sleep and not because staying up late destroys your metabolism. Lack of sleep is going to mess up hormones big-time because cortisol and insulin are your fat storage stress

hormones and they go up with lack of sleep. HGH which is your human growth hormone it is the Fountain of Youth that goes down with lack of sleep and leptin and ghrelin are your hunger home runs and they also go down.

HGH is a human growth hormone. It diminishes with age but if you go to bed on an empty stomach and you are in a nice deep juicy sleep for lots of time, your body will actually produce more HGH which is good. Leptin is your full hormone. It tells your body that you had enough to eat and ghrelin is your appetite control. It tells you when you’re hungry because so many of us eat just because it’s lunchtime. So often we eat for the wrong reasons, like we’re stressed or we’re bored or we’re lonely are we tired and we just think that we need to eat now. It’s funny because I’ve retrained my hormones throughout the years and we want to regulate our appetite and oftentimes, those hormones get all wonky and we lose sight of them.

Cortisol is your stress hormone and so, you want to sleep more so that these hormones go down. The sweet spot of sleep is between 11:00 and 3:00. I interviewed Dr. Nasha Winters who is an amazing cancer doctor and she said that in order to prevent cancer that is your sweet spot because that is when your body does all these awesome metabolic things that are going to slough off damage and bad cells. The result of deep sleep is getting you leaner, stronger and more energized.

Secret number four is to reprogram your subconscious. Your subconscious mind is responsible for between 90 and 95% of all your awareness and your conscious mind is your thinking mind. Your subconscious is emotional. It does a lot of the choices for you and you need to learn how to reprogram it. If you keep doing what you’ve been doing, you’re going to keep getting what you’ve been getting.

You need to reprogram and temporary solutions are not going to provide you with lasting lifestyle changes. There is a quick fix and what we need to do is, we need to step into the self that we want.

The secret is reprogramming your subconscious mind so that you can look at life as half-full and focus on what you want instead of half-empty and attract what you don’t.

If you don’t know where you’re going, you may end up in the wrong place. You must set your intention and set your goals and don’t focus on what you don’t want.

Create your vision. You want to create a vision as if you’re already living it so that you can step into that and your subconscious mind that is not discerning goes, “Oh this is the reality in my life and this is what I need to step into and that is what’s going to happen.”  You want to write your vision in real-time a year away from now as if you’re already living it

And new habits. So, it’s one baby step at a time. We want to focus on one good healthy habit at a time until it becomes a ritual like brushing your teeth at least, I hope that’s a ritual for you. Healthy top thoughts equal healthy choices. So, feed your mind good juju so that you can have a healthier life.

The last secret is you want to drink more water. I always say a gallon a day because it helps you with so many awesome things. Your body is 60% water yet most people are chronically dehydrated. If you feel

Thirsty, it’s too late, you’re dehydrated. You want to prep for that by just drinking water and sometimes, when you think you’re hungry, you’re actually thirsty. Drinking some water ahead of time is a good thing.

Dehydration shows up in your face first. So, we want to plump up that saggy skin and smooth out those wrinkles by filling those cells with lots and lots of water. The secret is a gallon a day and you don’t want plastic water bottles.

When you drink more water it will help you go poop and that is something we want. We want to be able to have bowel movements to get all that fat and all that junk out of you.

Our cells need water they need water so that they can do all the things that cells do – renew and divide and be healthy. We don’t want damaged cells and they need to be able to do a really good enzymatic activity and drinking water will energize you because when you’re dehydrated your energy is going to plummet. It’s super important, and when you ditch the carbs you will be dumping some water so you also need electrolytes that’s sodium, magnesium, and potassium.

You’re going to feel better, you’re going to have more energy with that water, you’re going to flush out that fat because you’re going to be drinking and urinating it out and pooping it out and just getting all that fat out of you which is going to create a lean strong body and that’s what we want.

I gave you the five secrets and I know they’re rudimentary but if you think about them, so many of you I bet, are not doing those and now you have reasons why. You want to eat more fat because it’s going to help you with your hormone production and to bring in vitamin D and put you into ketosis and give you more energy and mental clarity. You want to lift heavy stuff so that you boost your metabolism. You want to sleep more because that’s when all the work you do all day gets all stitched together so that you can create a healthier body and you want to reprogram your subconscious because every choice you make starts here and you want to drink more water. You can do infused water with cucumber or you can do strawberries or anything but just drink your water because you’re going to have more energy, you’re going to age stronger and leaner and you’re going to just feel super awesome.

Do you feel like I just soaked you with a firehose? I know I’m talking fast so I’m trying to keep this in under 20 minutes and I feel like I have so much information to share with you. So, you have two choices. You can take all that information and go back to life as usual and try to figure all this out on your own which I’m sure you can apply pretty smart but maybe you’ve been trying to figure this out on your own for a long time and you’re still where you started or maybe you want to work with me and get that full map and support to carry you through the minefield? Let’s make today this moment your defining moment.

Look back to where you were a year ago and look at where you’re at now and follow that thread. Do you like what you see? If not, if you don’t like the direction you’re headed, then something’s got to change. If you’ve been sick and tired or not feeling, I feel maybe it’s time for you to take the reins and live your

best life and it’s time for you to win. We are the one who has control and you are the one who chooses everything or you’re the one who’s responsible for everything you do, everything you don’t do and every way you respond to what is done to you. So why not take action right now? Why not be one of the testimonials in my next workshop by taking control of your life as my other clients do?

The time is now. Don’t wait because I know you want to be leaner and stronger and when you work with me,  I’m going to help you get across that finish line. I have worked with other people and I know that I can help you too so if you want proven results, I have something special to offer you and there’s no pressure whatsoever. If you want to take advantage of this cool, if not, cool. That’s fine. I’m not going anywhere so you can always come back, but it’s my job to put this offer in front of you and it’s your job to take it or not. It’s your choice.

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