Traci Russell - Love, Coach, Inspire Fitness

Traci Russell - Love, Coach, Inspire Fitness Helping people with fitness and nutrition. Loving the journey, coaching and encouragement, and inspiring results

10/29/2022

I realize now how much my work has affected my health. I started this page when I was a beach body coach and teaching kickboxing in 2016. Once I started working again, my health suffered. I've gained 30lbs, drink too much and eat too much processed food. I am still working out, but not as much as I did. I need to reflect back to this time and realize my job should not define me because of the stress it causes.

01/21/2017

Breakfast your choice of - egg whites, oatmeal, protein shake.
Snack-half an apple with vanilla Greek yogurt with cinnamon
Lunch- Chicken taco salad- chopped or sliced chicken breast(can also use ground chicken breast or turkey) Romaine lettuce, tomato, avacodo, reduced fat cheddar cheese, tablespoon of plain greek yougurt with 1/4 tsp low sodium taco seasoning and salasa
Snack-Celery with almond butter
Supper- Cod filet with roasted veggies. Bake cod seasoned with salt and pepper at 375 degrees, drain any liquid off cod, blot top of cod with a paper towel, brush on olive oil and sprinkle bread crumbs or panko on top of cod, broil in oven until brown. Serve with roasted vegetables or choice. Low cal tartar sauce - Low fat mayo, lemon juice and diced pickles.- stir all ingredients together.

01/20/2017

Breakfast your choice of - egg whites, oatmeal, protein shake.
Snack-cucumbers and red peppers with red peppre hummus
Lunch- Ninja steak and spinach- cut up 3 ounces of left over sirlion into strips, place on a bed of raw spinach, sprinkle wth 1 tsp. of soy sauce. Warm in microwave when ready to eat for 1 to 2 minutes.
Snack- Celery with almond butter
Turkey burgers- Buy pre made patties ror make your own using ground turkey. Use whole wheat hamburger buns or use leaf of lettuce for low carb. Grill or broil turkey breast. Garnish with lettuce, tomato, pickle and condiments. Serve with baked sweet potato, roasted veggies or salad.

01/18/2017

Thursday meal plan
Breakfast your choice of - egg whites, oatmeal, protein shake.
Snack - 1/2 cup greek yogurt w/ 1/4 cup granola
Lunch - Meat loaf lettuce wrap- left over turkey/chicken meat loaf, 2 lettuce leaves, ketchup, fat free mayo or miracle whip. Put ketchup, mayo or miracle whip on thin slices (2) of meatloaf. Wrap with lettuce and eat.
Snack - Cucumbers and red peppers with red pepper hummus
Sirloin steak - 4 oz sirloin steak, grill or bake with preferred seasoning. Serve with steamed spinach or vegetable of your choice

01/18/2017

Breakfast your choice of - egg whites, oatmeal, protein shake.

Snack - green grapes with vanilla Greek yougurt

Lunch - Lemon turkey w/green beans - cook lean ground turkey with salt, pepper and garlic powder, squeeze lemon juice from one lemon on turkey. 1/2 cup of jasmine rice cooked, oven roasted green beans ( 1 cup)
Snack -Boiled egg with tomato and pepper
Supper- Baked chicken tacos
Bake boneless skinless chicken breast in oven at 375 until done (season as you like) Let chicken cool. using a butcher knife, dice chicken into small small pieces. Put blue corn taco shells or flour tortillas into glass baking dish that has been sprayed with non stick cooking spray or olive oil. put diced chicken meat in shells, (add fat free refried beans if desired before chicken) bake at 350 degrees for 5 minutes, add reduce fat cheese. and let set for 2 minutes or until cheese melts. Add cilantro, lime, lettuce, tomato, plain greek yogurt and hot sauce as desired. Serve with a side salad with bolthouse farms ranch dressing.

01/17/2017

Breakfast - Protein shake, egg whites, oatmeal
Lunch - Spinach, Romaine and Cesar salad(using bolthouse farms Cesar dressing)
Snack- half apple with almond butter
Snack - Skinny pop popcorn
Dinner- Turkey/chicken meat loaf and veggies

Meat loaf - Pre heat oven to 375 degrees. Mix 1 lb (more if cooking for more than 2 people) Ground chicken or turkey with 1/2 cup bread crumbs, 1/4 cup egg whites, and meatloaf seasoning. place in a loaf pan or form on a cookie sheet in loaf shape. Cook for 35 minutes or until done in the center. If desired, place kechup on top and bake for another minutes.
Serve with fresh vegetables roasted or steamed.

01/15/2017

As I sit here eating my 4.5 oz bag of ranch flavored Frito's, I am thinking of what lies ahead for the next 21 days.

Okay, they're gone. Man those were good, and I am going to miss eating them. Now to get the rest of the stuff out of the house that we don't need to be eating. And don't worry, I'm not eating the rest of the junk food. However, no sane person throw's Frito's away.

We just did a little shopping at the Natural grocers to get set for the week. If you have time today, get your junk food out and replace it with fruits and veggies, whole grains and lean meats. Your dairy products will consist of reduced fat shredded cheese, plain and vanilla flavored Greek yogurt, and if you drink milk or use creamer, you will want a fat free version of those items.

We can do this!!!!

01/15/2017

OK, I am working on my food prep this morning for breakfast. Since I usually cook a big breakfast for John and I on Sunday.

We are doing cleanish eating, because we are going to have some processed foods in this 21 day adventure and even a desert day. (desert day is a reward however, for completing 3 - 30 minute session of resistance or weight training)

I'm going to give you recipe's, but not daily meal plans. Instead, I am going to give you suggestions on how to incorporate and substitute healthier foods, and how to eat smaller portions and still feel full, into your everyday eating decisions. I find this has worked better for me in sustaining clean eating after the 21 days over.

If you don't have my fitness pal on your mobile device, download it for free and make sure you are logging your food and exercise to enhance and help you stay accountable.

21 day clean eating challengeBeginning May 23 - June 12.Message me if you are interested in joining this free event.
05/15/2016

21 day clean eating challenge
Beginning May 23 - June 12.
Message me if you are interested in joining this free event.

New cardio kickboxing class schedule at Coppell ATA. Come join us for a fun, high intensity, 1 hour workout that will k...
05/15/2016

New cardio kickboxing class schedule at Coppell ATA.
Come join us for a fun, high intensity, 1 hour workout that will keep you burning calories long after the session.

Get your Shake on!! Summer is right around the corner. Shed some extra pounds by replacing one meal a day with an awes...
04/01/2016

Get your Shake on!! Summer is right around the corner. Shed some extra pounds by replacing one meal a day with an awesome shake that is more like desert than a meal replacement. Try nutrient rich Shakeology for 30 days. Costs $4 per serving per day, and a "bottom of the bag" money back guarantee.
http://www.shakeology.com/tracirussell22

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Irving, TX
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