Learn all you need to know about IIFYM , or If It Fits Your Macros, or Flexible dieting. I will go in dept explaining the benefits of a balanced diet as compared to fad diets that cut major food groups out. You will leave knowing how to figure your own "set or Maintenance " calories , tips on tracking your progress, learn all the tools you need for success. Learn to eat for life. A diet that is sustainable is one that will give you the longest lasting results. Healthy snacks will be provided, cash bar serving soft drinks and wine. Meal plans< Recipe Access and Supplements, info on personal training packages will be available for purchase. No refund on tickets purchased.
Location: Copper Dock Wine Bar, Tasting Room, 498 Oak Ln, Pocahontas, IL
Access to All of my go to Recipes. Macro's listed for each serving. No boring , blah food ! Easy to prepare. New recipes added regularly. Printable PDF Files. Once your payment is received, I will enroll you with the email address linked to your Paypal account. Please allow 24 hours for access. You will receive a confirmation email with instructions.
I have put together a complete 4 Week Meal Plan that gives you 3-4 choices per meal and snack, which makes this a meal plan that can last for months, I have Macro nutrients, and Calories listed for each meal and snack, so this gives you the flexibility to substitute different food, as long as it matches the macros. I wanted to have an option to offer that is not individualized, but will get results for the majority of people . The first week starts at between 1550 - 1700 calories based on choices, and each week I bring the calories down, the last weeks are between 1400- 1500 calories. This is a good introduction to Macro Counting. These are tried and true meals and snacks I have had great success with. Once the payment is received, I will use the email that is linked to your paypal account to send the file. This is a fantastic Deal, I put hours of planning into this! Recipes used in the plan are included.
My Name is Tracy Wellen. I am a 47 year old mother of three married for 26 years . I am passionate about helping others and sharing knowledge of things I've learned through out my life. My Fitness journey started in my late 30's when my father passed away from a sudden heart attack at the young age of 60. It was a wake up call to a life full of unhealthy habits. At age 34 , I was already suffering from high blood pressure, I could barely go up and down steps without my knees bothering me. After losing my dad, I dealt with some depression and added extra weight. Shortly after my father passed away, my husband fell off of a roof and was critically injured. He was out of work for 8 months, my stress level was high, and my weight went up even more. When things started to get back to normal we had a house fire and lost everything we own. I was at rock bottom. I had three stressful events happen back to back, more tragedy than most deal with in a life time. I had to be strong for my children but I just wanted to give up. I was now the heaviest I had been in my entire life. I weighed more than I did when I was 9 months pregnant. I hired a personal trainer to help me lose weight and dropped 25 lbs in 4 months and my blood pressure went down. I have maintained my weight for 10 years now! I have had several trainers that have taught me different things. Some worked, and some didn't. Along the way, I got into competitive body building shows. This was a great way to keep me motivated to stay in shape. At 47, I am in better shape and health than I was in my 20's. Don't let age make you feel limited to what you can accomplish! This year I decided to get my certification for Nutrition Coaching and Personal Training.
My own journey to finding a healthy lifestyle has given me insight into the many challenges one encounters. This enables me to bring a high level of empathy, respect, and understanding. Let me help you improve your eating habits, and get you comfortable in a gym!
Extensive experience in competitive body building has taught me to be consistent in my diet and exercise. I've learned how to use a Flexible Diet and get results ! Let me teach you !
My experience and training completes my coaching arsenal – allowing me to provide you, the client, with the tools and methods you need to achieve your goals.
Personalized workouts sent to you via my personal Fitness App, Coach Tracy. I'll set up a plan based on your goals and number of days of availability to work out. Each exercise will have an instructional video showing you exactly how to perform the exercise with correct form. The app will tell you how many sets /reps to do and give you a place to record the reps and weight you did. It is an amazing tool that I have been using for over a year. Can't go to a gym? No problem, I can give you at home work outs using minimal equipment. I will find a solution to what ever is holding you back from hitting your goals! I will also set your daily calories and teach you how to track your food intake. It is called IIFYM ( If it fits your macros) or Flexible Dieting. I will show you how you don't need to cut food groups out, you can eat the foods you love, and get results! I know what you are thinking, you don't want to mess with tracking and counting food? I said the same thing, but for me, this style of eating was life changing! I found out I could eat so many more calories than previous trainers were giving me on their cookie cutter plans. I also found that when I included the foods that I love, and didn't tell myself that I "couldn't " have them, I stopped binge eating, Which is what happens when you take away all the foods you crave! I promise you, you will get the hang of it, and it will change your life. Say good bye to Yo Yo dieting! I will be here to hold you accountable, to go over what goals you were able to hit, and what goals you fell short on, and help you find solutions to change those habits. I will not promise you overnight results. This is a lifestyle change, this is not a diet. This will not have a start and stop date, this is not a twelve week program, etc. This is me teaching you how to eat for life, and how to get more physical activity in your week, so that you feel your best. Looking good is just one of the many benefits that come from consistency . I plan to offer a few different options. The main one being the online or training and nutrition coaching through the App. , it will be a monthly fee that will be set up to be paid automatically. I also plan to offer in person consulting at an hourly rate. If you need additional help with meal planning, goal setting, personal training in the gym, basically anything that will help you get healthy!
I'm so excited about this! Workouts and macros sent straight to your phone. I'm just a click away if you need anything.
Plans to meet your personal goals .
My Fitness App makes it easy to track your workouts. No more work out sheets, all you need is your phone. Video instructions for each exercise.