https://www.traciereichelcoach.com/blog daily 0.75 2025-02-28 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1577573641139-W283VJ5CK5NYE26SAIHX/IMG_0706.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed74f98a-8a68-4809-8b9d-cee7b7c6e6bd/newsletter.png https://www.traciereichelcoach.com/blog/2025/3/1/breaking-through-exercise-barriers-tips-for-overcoming-common-challenges monthly 0.5 2025-02-28 https://www.traciereichelcoach.com/blog/2025/2/20/how-to-build-a-sustainable-health-routine-when-living-with-chronic-illness- monthly 0.5 2025-02-20 https://www.traciereichelcoach.com/blog/2024/12/29/making-lasting-health-behavior-changes-a-step-by-step-approach monthly 0.5 2025-02-20 https://www.traciereichelcoach.com/blog/2024/12/6/why-im-bribing-my-12-year-old-to-complete-a-4-week-weightlifting-challenge monthly 0.5 2024-12-06 https://www.traciereichelcoach.com/blog/2024/10/16/before-senioritis-take-overessential-skills-to-master monthly 0.5 2024-10-22 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1729104152843-ZD6ZSASG7UWJ6SBLUZ5X/Hey+Seniors%21.png Blog - Before Senioritis Takes Over: Essential Skills to Master! - You’ve Got This!!! Coach Tracie https://www.traciereichelcoach.com/blog/2024/10/22/senior-series-navigating-healthcare monthly 0.5 2024-10-22 https://www.traciereichelcoach.com/blog/2024/10/17/senior-series-movement monthly 0.5 2024-10-18 https://www.traciereichelcoach.com/blog/2024/10/17/senior-series-meal-planning monthly 0.5 2024-10-18 https://www.traciereichelcoach.com/blog/mentalloopholes monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/99b46e0b-e316-4190-9673-920eee94b856/IMG_9186.JPG Blog - Mental Loopholes Do you ever feel like you talk yourself out of a behavior that you really intended on doing? Or find yourself engaging in a behavior that you did not plan to do? https://www.traciereichelcoach.com/blog/2023/8/18/track-your-success-and-celebrate-your-wins monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/8fb2519f-e398-4e27-8f8c-bb3d499b9499/F0172E83-2654-4EE7-88AF-209652F9D2D7.jpeg Blog - Track your success and celebrate your wins! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/eda29486-6bcb-4158-99e7-4a2fde8bdbd4/FBC48D5A-D5C4-420C-A9E1-89A7FD768F70.jpeg Blog - Track your success and celebrate your wins! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.traciereichelcoach.com/blog/2023/8/17/for-better-sleep monthly 0.5 2024-02-26 https://www.traciereichelcoach.com/blog/2023/1/18/why-i-lovingly-say-no-to-creating-meal-plans-for-my-clients monthly 0.5 2024-10-16 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/745a834f-670b-4251-b6e6-7853c2bf6454/IMG_0612.jpg Blog - Why I lovingly say “no” to creating meal plans for my clients... (and What I Suggest Instead - Meal prep can be a family activity Have the kids involved with meal prep https://www.traciereichelcoach.com/blog/2022/10/19/my-top-4-favorite-childrens-books-for-better-health monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/6934c7ee-93f0-454c-b178-e50ad0a01200/IMG_2035.jpg Blog - My top 4 favorite children’s books for better health https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/0fc49748-36a9-4d18-b58f-3b869d90e99e/IMG_2033.jpg Blog - My top 4 favorite children’s books for better health https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/2c41af83-7a0b-4872-9c7f-1719671cb386/IMG_2034.jpg Blog - My top 4 favorite children’s books for better health https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ccfd3a15-e493-441c-970b-c23444b8a578/IMG_2032.jpg Blog - My top 4 favorite children’s books for better health https://www.traciereichelcoach.com/blog/tag/Buddies+in+My+Belly monthly 0.5 https://www.traciereichelcoach.com/blog/tag/Captain+Snout+and+the+Super+Power+Questions monthly 0.5 https://www.traciereichelcoach.com/blog/tag/Eat+Like+a+Dinosaur monthly 0.5 https://www.traciereichelcoach.com/blog/tag/Good+Night+Yoga monthly 0.5 https://www.traciereichelcoach.com/seniors daily 0.75 2024-10-23 https://www.traciereichelcoach.com/seniors/blog-post-title-one-3tkgp monthly 0.5 2024-10-22 https://www.traciereichelcoach.com/seniors/blog-post-title-four-mfz95 monthly 0.5 2024-10-23 https://www.traciereichelcoach.com/seniors/blog-post-title-three-swxp9 monthly 0.5 2024-10-22 https://www.traciereichelcoach.com/seniors/blog-post-title-two-dm8xe monthly 0.5 2024-10-22 https://www.traciereichelcoach.com/subscribe daily 0.75 2024-11-05 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed74f98a-8a68-4809-8b9d-cee7b7c6e6bd/newsletter.png https://images.squarespace-cdn.com/content/v1/57d6c55a2994cab476e9fb40/1473889415953-1MMODH0781V9GG0W5XV2/16.jpg Newsletter https://www.traciereichelcoach.com/faq daily 0.75 2025-08-28 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1542561848788-XY4QE98L2AJ9OOXICRTZ/IMG_1641.jpeg FAQ https://www.traciereichelcoach.com/cr-quiz-1 daily 0.75 2024-10-06 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1577573628046-14ANYC0EF9N72FJZ0YQZ/IMG_0706.jpg CR quiz https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/47c7bcab-ca8a-412b-9161-95cd04d7329c/765B6C28-2EFC-46D1-8698-0FBA92B89CC9.jpeg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1577573628046-14ANYC0EF9N72FJZ0YQZ/IMG_0706.jpg https://www.traciereichelcoach.com/groupcoaching daily 0.75 2022-10-20 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1605800622882-K7A6LNVGDXN0P6CHL48G/IMG_0846.jpg Group Coaching Who is leading the class? Hi, My name is Tracie Reichel. I am a mom of 3 kids, wife to an amazing husband and know that health improvement gets a bit harder after 40! I have 3 autoimmune diseases, so I also understand how obstacles can make optimizing health challenging! Promoting health is my passion as I firmly believe we are able to do a lot more good on earth when we take care of our bodies. * B.A. Psychology - University of Texas at Austin * M.Ed Health Promotion - University of Texas at Austin * Master in Occupational Therapy - Texas Women’s University at Houston * Functional Medicine Health Coach - ADAPT * National Board Certified Health and Wellness Coach Click About Me to learn more. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1605800622882-K7A6LNVGDXN0P6CHL48G/IMG_0846.jpg Group Coaching Who is leading the class? Hi, My name is Tracie Reichel. I am a mom of 3 kids, wife to an amazing husband and know that health improvement gets a bit harder after 40! I have 3 autoimmune diseases, so I also understand how obstacles can make optimizing health challenging! Promoting health is my passion as I firmly believe we are able to do a lot more good on earth when we take care of our bodies. * B.A. Psychology - University of Texas at Austin * M.Ed Health Promotion - University of Texas at Austin * Master in Occupational Therapy - Texas Women’s University at Houston * Functional Medicine Health Coach - ADAPT * National Board Certified Health and Wellness Coach Click About Me to learn more. https://www.traciereichelcoach.com/30daychallenge daily 0.75 2023-01-30 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/7e26179b-6a73-4fef-a3fe-a6e22ef50bb7/collage.png 30 Day Challenge https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/7e26179b-6a73-4fef-a3fe-a6e22ef50bb7/collage.png 30 Day Challenge https://www.traciereichelcoach.com/muscle daily 0.75 2025-08-28 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/b987abed-257b-4ca5-9fdf-efdda9e78c8e/IMG_9787.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1bc790d2-bb0b-4b4a-8e51-07c9d2155749/FDB1814A-0506-44E9-9020-699D20458D42.JPG https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/89938172-df76-4524-a23f-7253a162ecb4/IMG_0898_1.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed74f98a-8a68-4809-8b9d-cee7b7c6e6bd/newsletter.png https://www.traciereichelcoach.com/new-page-5 daily 0.75 2022-10-19 https://www.traciereichelcoach.com/yoga daily 0.75 2024-03-25 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/8df55fa1-1455-436b-ab35-50f7e98cf56d/56B269B1-4B2B-48EC-B80B-465132157ADA.JPG Yoga Teacher - Yoga Teacher I am a certified yoga teacher and I can’t wait to start practicing with you! I fell in love with group movement classes at age 13 when I started taking Jazzercize with my Grandmother. I taught cardio kickboxing classes throughout college and grad school. After several autoimmune conditions tried to slow me down, I fell in love with yoga. My background of working in upper extremity rehab and being a functional medicine health coach heightens my appreciation for the numerous health benefits yoga provides for the mind and body. I enjoys yoga’s beautiful combination of grace and movement with strength and stillness. I aim for my classes to reflect my outlook on life - to enjoy the moment and not take life to seriously! https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/89938172-df76-4524-a23f-7253a162ecb4/IMG_0898_1.jpg Yoga Teacher https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/8df55fa1-1455-436b-ab35-50f7e98cf56d/56B269B1-4B2B-48EC-B80B-465132157ADA.JPG https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/89938172-df76-4524-a23f-7253a162ecb4/IMG_0898_1.jpg https://www.traciereichelcoach.com/30-day-challenge-form daily 0.75 2023-01-30 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed06e393-1c47-4197-a3ef-65ef7a77138d/collage.png 30 day challenge form - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed06e393-1c47-4197-a3ef-65ef7a77138d/collage.png 30 day challenge form - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.traciereichelcoach.com/before-challenge-questions daily 0.75 2022-12-12 https://www.traciereichelcoach.com/prospective-client daily 0.75 2025-08-28 https://www.traciereichelcoach.com/week2 daily 0.75 2023-01-13 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/254d20c8-b9d2-4d27-b984-11bdb553af0d/IMG_3914.JPG Mental Loop Holes - Mental Loopholes Sometimes our own thinking can get in the way of our success. Identifying the thoughts that are not serving you well can help you redirect your thoughts to more constructive ways of thinking. Knowing HOW you are going to try to talk yourself out of your habit can help you create mini-actions to out-loop the loop hole :) https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/85170d6e-a380-4837-9083-55c9174d3dff/2646BF25-E616-41E4-BC1D-64AF0A3FB348.jpeg Mental Loop Holes - Remove Inflammatory foods — Refined grains — Vegetable Oil — Soybean oil — Corn oil — Cottonseed oil — Canola oil — Sugar — Crisco — Processed Foods — High fructose corn syrup — Artificial color/preservatives — Energy drinks like Monster and Red Bull https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/85170d6e-a380-4837-9083-55c9174d3dff/2646BF25-E616-41E4-BC1D-64AF0A3FB348.jpeg Mental Loop Holes - Remove Inflammatory foods — Refined grains — Vegetable Oil — Soybean oil — Corn oil — Cottonseed oil — Canola oil — Sugar — Crisco — Processed Foods — High fructose corn syrup — Artificial color/preservatives — Energy drinks like Monster and Red Bull https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/254d20c8-b9d2-4d27-b984-11bdb553af0d/IMG_3914.JPG Mental Loop Holes - Mental Loopholes Sometimes our own thinking can get in the way of our success. Identifying the thoughts that are not serving you well can help you redirect your thoughts to more constructive ways of thinking. Knowing HOW you are going to try to talk yourself out of your habit can help you create mini-actions to out-loop the loop hole :) https://www.traciereichelcoach.com/beautycounter daily 0.75 2024-03-02 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/2c9ba90c-ecbf-4d78-8ebc-9dc17828cf0d/FFF128D7-524F-4971-9937-D93BC101231C.jpeg Beautycounter - Make it stand out Holiday Sets are now available!! https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/3536d321-6adf-4c3f-a34f-b364dde249e0/0C6534D1-97BE-40E7-8EAF-A3CB303981E9.jpeg Beautycounter - Ingredients to avoid https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/2c9ba90c-ecbf-4d78-8ebc-9dc17828cf0d/FFF128D7-524F-4971-9937-D93BC101231C.jpeg Beautycounter - Make it stand out Holiday Sets are now available!! https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/3536d321-6adf-4c3f-a34f-b364dde249e0/0C6534D1-97BE-40E7-8EAF-A3CB303981E9.jpeg Beautycounter - Ingredients to avoid https://www.traciereichelcoach.com/week3 daily 0.75 2023-01-16 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/e6f79bd5-cc98-4f4d-a84d-94f1354176ed/67A92029-BC8D-4635-B09B-5E6D3B290753.jpeg Week 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/e6f79bd5-cc98-4f4d-a84d-94f1354176ed/67A92029-BC8D-4635-B09B-5E6D3B290753.jpeg Week 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.traciereichelcoach.com/week-4 daily 0.75 2023-01-24 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/f0079601-4218-4e95-a35b-0c5afa292797/DCE45D7D-7BDF-4F52-9EBC-E3DA25D450ED.jpeg Week 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/f0079601-4218-4e95-a35b-0c5afa292797/DCE45D7D-7BDF-4F52-9EBC-E3DA25D450ED.jpeg Week 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.traciereichelcoach.com/sleep daily 0.75 2024-02-26 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/a6c5ac14-d3b5-48bb-9ef2-e1021de10d70/Facebook+Cover+Image.png Sleep For better sleep, be sure to expose eyes to morning light. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/5eb1876f-ba52-49f6-a64d-e3e6414fcadd/A263752E-63F8-4123-B9B2-55FAF8E6D343.jpeg Sleep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/5eb1876f-ba52-49f6-a64d-e3e6414fcadd/A263752E-63F8-4123-B9B2-55FAF8E6D343.jpeg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/a6c5ac14-d3b5-48bb-9ef2-e1021de10d70/Facebook+Cover+Image.png https://www.traciereichelcoach.com/new-page-44 daily 0.75 2023-02-01 https://www.traciereichelcoach.com/new-page-30 daily 0.75 2023-02-01 https://www.traciereichelcoach.com/what-to-expect daily 0.75 2024-08-15 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/a6c5ac14-d3b5-48bb-9ef2-e1021de10d70/Facebook+Cover+Image.png https://www.traciereichelcoach.com/precoaching-worksheet daily 0.75 2024-08-17 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/122148dd-578f-4081-a9ce-9c805acfeb05/IMG_3709.JPG Pre-Coaching Worksheet - Pre-coaching worksheet Before we start coaching together, take a moment to complete these questions. Be kind and objective. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/122148dd-578f-4081-a9ce-9c805acfeb05/IMG_3709.JPG https://www.traciereichelcoach.com/about daily 0.75 2025-08-26 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1543338510911-FD03MV8CHHNR83PYH28A/IMG_2525.jpg About * B.A. Psychology - University of Texas at Austin * M.Ed Health Promotion - University of Texas at Austin * Master in Occupational Therapy - Texas Women’s University at Houston * Functional Medicine Health Coach - ADAPT * National Board Certified Health and Wellness Coach * Certified Yoga Teacher https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1577573304112-DCKGTCI0DOITKOE2CQ8A/TracieReichel.jpg About - About Tracie I’m so glad you stopped by! Here is a little more about me… First, I LOVE MY CHILDREN, but I also love those moments of solitude where I can go to the bathroom by myself, have a complete thought or do something only I would enjoy! For years, I tried to accomplish this by staying up late, snacking and watching TV or playing on my phone. Even though I was awake, I didn’t have enough energy to be productive! Then, the next morning, I would wake up at the very last possible moment and would spend the morning scrambling to get the older kids off to school. I would be so tired from the scrambling that I would put my youngest in front of the TV so I could rest a bit or if I was really caffeinated, I would do housework while she watched TV. In my gut, I knew I wanted things to be different. I wanted to be awake and present with my kids and husband, have enough energy to enjoy them, get my housework/cooking done (well, more of it at least) and have time to pursue my passions! The answer was simple. I needed to sync my body with it’s natural circadian cues in order to maximize my alertness, energy and efficiency. All of my bad habits were making life much more difficult. Imagine making every single daily task unnecessarily inefficient! Now, even though it’s early, I wake up with a small wake-up light clock and feel rested and ready for the day. I have an hour by myself in the morning, so I am ready to hug my tiny (ok, not tiny any more) people as they wake up! Are you ready to make some changes so you can be energized for your life? Take the quiz to find out if you are in sync with your circadian rhythm. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1543338510911-FD03MV8CHHNR83PYH28A/IMG_2525.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1672258602657-GV40JZ33G35WNHWTNBA6/IMG_3688.jpeg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1546115428537-JH6ZLW5NVLF0CYXXRTSQ/IMG_1641.jpeg https://www.traciereichelcoach.com/walking-group-signup daily 0.75 2025-08-27 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/47c7bcab-ca8a-412b-9161-95cd04d7329c/765B6C28-2EFC-46D1-8698-0FBA92B89CC9.jpeg Walking Group Sign-up - Walking Group Sign-up https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/47c7bcab-ca8a-412b-9161-95cd04d7329c/765B6C28-2EFC-46D1-8698-0FBA92B89CC9.jpeg https://www.traciereichelcoach.com/circadian-rhythm-handout daily 0.75 2025-08-27 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/2b0644fd-615a-4144-a44c-5c057ead9f52/Circadian+Rhythm+handout.png Circadian Rhythm Handout - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/2b0644fd-615a-4144-a44c-5c057ead9f52/Circadian+Rhythm+handout.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed74f98a-8a68-4809-8b9d-cee7b7c6e6bd/newsletter.png https://www.traciereichelcoach.com/mlm daily 0.75 2025-08-28 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1543338510911-FD03MV8CHHNR83PYH28A/IMG_2525.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/cea7363f-2037-4d71-a94c-0054e2a81bac/Transparent+Logo2.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/699b869f-997a-45cf-964e-4242c1c1a086/8E35C53A-3E35-44E6-925A-57902925D7C1.jpeg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1543338510911-FD03MV8CHHNR83PYH28A/IMG_2525.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/a6c5ac14-d3b5-48bb-9ef2-e1021de10d70/Facebook+Cover+Image.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed74f98a-8a68-4809-8b9d-cee7b7c6e6bd/newsletter.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/47c7bcab-ca8a-412b-9161-95cd04d7329c/765B6C28-2EFC-46D1-8698-0FBA92B89CC9.jpeg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/d7a2bf6e-a033-4970-a30e-cccdb2e05615/0892E761-96A1-43B4-A0D3-EE7035A2605C.jpeg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/d0342991-587a-4a10-ab48-e01f4e59edcd/Facebook+Profile+Image.png https://www.traciereichelcoach.com/new-client daily 0.75 2024-08-17 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/cea7363f-2037-4d71-a94c-0054e2a81bac/Transparent+Logo2.png https://www.traciereichelcoach.com/index-rally daily 0.75 2024-02-26 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1542162964354-O4LDZQMU3WBKZE2AKVPK/IMG_9160.jpeg Index https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1543348069492-IW3BW2MDKJ3HTDF1WJOP/IMG_3288.jpg Index https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1543438142760-JKCI4HHAYY6WEA5SCDQH/1915999_1235952455422_3137182_n.jpg Index https://www.traciereichelcoach.com/indexcr daily 0.75 2025-02-24 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/655752ee-d2c4-400d-9bd0-f02515fe176e/Light.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/a6c5ac14-d3b5-48bb-9ef2-e1021de10d70/Facebook+Cover+Image.png https://www.traciereichelcoach.com/homepage daily 1.0 2025-08-28 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/a6c5ac14-d3b5-48bb-9ef2-e1021de10d70/Facebook+Cover+Image.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/89980f96-2c27-4109-9241-4f530e0ab549/Transparent+Logo2.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1543438142760-JKCI4HHAYY6WEA5SCDQH/1915999_1235952455422_3137182_n.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/1542162964354-O4LDZQMU3WBKZE2AKVPK/IMG_9160.jpeg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/b987abed-257b-4ca5-9fdf-efdda9e78c8e/IMG_9787.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed74f98a-8a68-4809-8b9d-cee7b7c6e6bd/newsletter.png https://www.traciereichelcoach.com/30-day-details daily 0.75 2024-02-26 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/122148dd-578f-4081-a9ce-9c805acfeb05/IMG_3709.JPG Details - You Made it! Sometimes the first steps towards a goal are the hardest! So I applaud you for taking these steps! Throughout this challenge, please listen to YOUR body and what it needs! I will be sharing links for possible workouts and more details on the foods to enjoy. Be sure to check back here at least once a week for new information. I’m leaving a couple of things here now in case it helps you prepare. Ready?! Let’s go! -Coach Tracie (Use these buttons or scroll down to find what you need.) https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/fa7dcb5d-ef31-424d-98ed-419665391e95/AE8AE218-A48D-4526-AA3A-556284AA61B7-1.jpeg Details - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/4d6accbf-0c53-4d89-a2c6-aa183fcb2088/FFF5F62D-896D-41C9-B891-8CE0B25E9CF1.jpeg Details - Paleo Are you familiar with the Paleo diet? I know the word diet may have negative connotations, but whatever you eat is your diet. The goal of this challenge is to focus on feeding your body the nutrients it needs to thrive. The tricky part is that ideal foods may be different for everyone. Your diet needs may change due to health status, digestive abilities, stress levels, gut microbiome hormones/perimenopause etc. I’m sharing some general information regarding the Paleo diet, but it is just a template, so modify as needed. Aim to eat off YOUR template 90% of the time. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ac33fbe8-d50a-41e1-92c0-2b9be3f9437f/ABC35433-57D0-439E-90A5-F2057B46060A.jpeg Details - HIIT Dr. Mark Hyman gives this exercise sequence as an example of a HIIT workout. 7 minutes: 12 exercises that you perform for 30 seconds with 10 seconds rest in between. https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/f133138e-5b35-4455-a25e-76923ad4429c/9B8DBF69-20C2-47D4-AD16-6EF9E1A3EB29.jpeg Details - Strength Strength training option using body weight https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/6c3dab6f-212b-4b7c-9ee4-417b6c913c7b/IMG_3707.JPG Details +drinking water within 10 minutes of waking helps flush your body’s toxins through GI and urinary tract +fluids don’t have to be solely water, in fact, you may feel better with some electrolytes mixed in (my favorite is LMNT) +you may want to gradually increase ounces to allow kidneys to acclimate to increased volume +alcohol is a diuretic (causes you to lose fluids to urination) +avoid empty calories in drinks +avoid drinking lots of fluids with meals - this dilutes needed stomach acid which impairs digestion and vitamin breakdown/absorption https://www.traciereichelcoach.com/metabolic-health daily 0.75 2024-05-23 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/cd6a9819-3cf8-4df9-930d-23008dd33a9a/Know+your+labs%21.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/5c0038f3-18ea-4b21-ac09-27af263f8017/do+You+have.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed19760c-d73f-4e9d-86d6-a8b27856383c/Lifestyle+Behaviors-2.png https://www.traciereichelcoach.com/pediatric-resources daily 0.75 2024-10-06 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/ed19760c-d73f-4e9d-86d6-a8b27856383c/Lifestyle+Behaviors-2.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/c00ef926-16c2-448a-8839-fa0f72263d81/sleep+tips.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/79be02a7-fb15-4c09-b02c-67040b437a69/%40morninglightmamas.com.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/f26c0a8a-bd86-4e2d-b1fd-373e686c021d/Food+Sources+of+Key+Nutrients.png https://www.traciereichelcoach.com/contact daily 0.75 2024-03-04 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/d2e25c02-25a9-4d0f-a3c3-f0ead867ec94/Transparent+Logo2.jpg https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/122148dd-578f-4081-a9ce-9c805acfeb05/IMG_3709.JPG https://www.traciereichelcoach.com/bootcamp daily 0.75 2024-10-17 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/192eb465-32cf-4745-8e82-da9e27ca739b/4+Week+%286%29.png https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/f24343e4-dac9-4841-acae-19f13048e9f5/web+bootcamp.png https://www.traciereichelcoach.com/waiver daily 0.75 2024-08-17 https://www.traciereichelcoach.com/new-page daily 0.75 2024-12-30 https://www.traciereichelcoach.com/training daily 0.75 2025-08-28 https://images.squarespace-cdn.com/content/v1/5bdb0a1f9772ae1cc794ef0f/b47c3653-d377-4887-ac72-9124eae4106a/Morning+Light+Mamas.png