Fit By Tracy

01/23/2026

Wellness Essentials: 13 Habits to Avoid

Namaste🧘🏻‍♀️

01/18/2026

Great ad ad advice my yogi’s!

Namaste 🧘🏻‍♀️💃🏻🙏

To live a healthy, fulfilling life, it’s important to be mindful of the habits we cultivate. Avoiding things like eating too late at night, skipping meals, and using excessive salt can reduce your risk of conditions like diabetes, hypertension, and heart disease. Additionally, physical inactivity and poor posture can negatively impact your body over time.

Healthy habits also extend to things like drinking enough water, avoiding processed foods, and staying active. Small lifestyle changes, like cutting back on TV time or avoiding screens late at night, can drastically improve your overall well-being. These habits may seem simple, but they play a significant role in long-term health.

Start making mindful choices today by avoiding these habits and focusing on healthier alternatives. Your body will thank you in the long run. What healthy habits have you incorporated into your daily life? 🚶‍♂️🍽️

01/14/2026

Malasana, or yoga squat pose improves hip mobility, strengthens lower back (legs, glutes, ankles), and enhances digestion by easing constipation and bloating. It also reduces lower back pain, calms the mind, boosts circulation, and supports pelvic floor health.

This is a good diagram of proper alignment to practice this asana.

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01/13/2026

I practice these poses frequently. Give them a try on your own or meet me in the yoga studio!

Namaste 🧘🏻‍♀️🧘🏼‍♂️🙏

Very Tight Hips? Try These Deep Hip-Opening Stretches 🧘‍♀️
Hold each stretch for 1–2 minutes and breathe slowly.

🔹 Supine Figure-4 Stretch
Releases deep tension in the glutes and piriformis, helps reduce hip stiffness and sciatic discomfort.

🔹 Low Lunge (Anjaneyasana)
Stretches the hip flexors and quadriceps, counteracting long hours of sitting and improving pelvic mobility.

🔹 Wide-Knee Forward Fold Stretch
Opens the inner thighs and hip joints, gently decompresses the lower back and calms the nervous system.

🔹 Frog Pose (Mandukasana)
A powerful opener for adductors and groin, increases hip range of motion and releases stored tension.

🔹 Malasana (Yogic Squat)
Improves hip, ankle, and pelvic flexibility, strengthens postural muscles and supports healthy digestion.

🔹 Happy Baby Pose (Ananda Balasana)
Relaxes the hips and lower spine, improves circulation in the hip joints and relieves stress.

✨ Tip: Move slowly, never force the stretch, and use props if needed.

Save & practice regularly for pain-free, mobile hips.

01/10/2026

A little Saturday morning yoga fun!

Namaste 🧘🏻‍♀️🧘🏼‍♂️😁

01/03/2026

These can be very effective if done gently and properly for relief.

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7 Foam Rolling Exercises for Sciatica Pain Relief 🧘‍♀️

1️⃣ Figure 4 Roll
How to do: Sit on the floor, place the foam roller under one hip, cross the ankle over the opposite knee (figure-4 shape). Support yourself with hands and slowly roll back and forth.
Benefit: Releases deep glute and piriformis muscles, reducing sciatic nerve compression.

2️⃣ Pigeon Roll
How to do: Place one bent leg in front on the roller, extend the other leg back. Keep chest upright and gently shift weight forward and back.
Benefit: Opens hips and relaxes tight glutes linked to sciatic pain.

3️⃣ Hamstrings Rollout
How to do: Sit with legs extended, place the roller under thighs. Lift hips slightly using hands and roll from knees toward hips.
Benefit: Eases hamstring tightness that can strain the lower back.

4️⃣ IT Band Rollout (Side-lying)
How to do: Lie on one side with the roller under the outer thigh. Use hands and top leg for support, roll slowly from hip to knee.
Benefit: Releases tension along the IT band and outer hip.

5️⃣ IT Band Rollout (Prone)
How to do: Lie face down with the roller under one thigh, forearms on the floor. Gently shift body forward and back.
Benefit: Improves thigh and hip mobility, easing nerve irritation.

6️⃣ Knee-to-Chest Stretch
How to do: Lie on your back, hug one knee toward the chest while the roller supports the other leg. Hold and breathe, then switch sides.
Benefit: Decompresses the lower spine and relaxes back muscles.

7️⃣ Leg Raises
How to do: Lie on your back with the roller under hips, knees bent. Lift one leg at a time while keeping core engaged.
Benefit: Strengthens core and hip muscles to support the spine.

⚠️ Move slowly, avoid sharp pain, and consult a professional if symptoms persist.

01/01/2026

“We all must travel a long distance in this physical body. If we do not care for it, how can we reach our goal?” ~ Swami Kripalu

Happy New Year! Wishing you a year filled with wellness, happiness, love, and prosperity. Whatever your New Year, New You Resolution is, remember…You don’t find willpower, you create it!

See you in the studio.

Namaste🧘🏻‍♀️🎊🥳🦵💪🚴🏻‍♀️

12/25/2025

Merry Christmas! Santa’s staying fit; are you? 😉😊💪💪🦵🏋️‍♀️🚴‍♀️🚴‍♂️🧘‍♂️

12/17/2025

Namaste 🙏🧘🏻‍♀️🧘🏼‍♂️

12/16/2025

Let’s enjoy some Christmas Cheers today 🥂 After we workout, of course!

Namaste 🧙‍♀️🎄🧑‍🎄🙏

12/13/2025

Namaste 🙏🎄🧑‍🎄💕

12/06/2025