Tracy Manhard Coaching

16/03/2024

When you find the right person you just know. I’m beyond blessed!! Happiest 65th to my love ❤️

26/02/2024

💫 HEALTHY SWAP TIME 💫

Here’s a fast and easy heart-healthy swap that is a huge (+ delicious) upgrade!

✅ Change out your creamy dressings for olive-oil-based dressings.

You really can’t go wrong with olive oil!

Not only does it make a great salad dressing, BUT…

👉 you can use it in almost any kind of cooking without it breaking down.
👉 extra virgin olive oil can help lower your blood pressure and fight inflammation.
👉 EVOO can help improve the health of your blood vessels, which is good for your heart.
👉 AND it’s packed with antioxidants, which ward off cell damage.

MEANWHILE… Creamy dressings are often packed with saturated fats, trans fats, and other ingredients that can be BAD for heart health…

Here's a quick homemade dressing recipe to try:

● 3 parts olive oil
● 1 part vinegar (balsamic or apple cider works great!)
● A pinch of salt and pepper
● Optional: add a dash of garlic powder or dried herbs for extra flavor!

Just whisk them together and voilà! A simple, tasty dressing that's kinder to your heart.

Save this and follow me for more health and wellness tips! 🎯🚀

25/02/2024

Ready for a proven stress buster that will help you relax in less than 5 minutes?

Sit quietly and just BREATHE.

🧘‍♀️Let your shoulders fall away from your ears, tell your jaw to relax, and release the tension in your hands.

Breathe in slowly through your nose, feel your belly rise, and exhale quietly and feel it sink.

This is SO GOOD FOR YOU on so many levels.

✅It reduces stress: Deep breathing signals your brain to calm down, reducing stress and promoting peace.

✅It helps with fitness: Controlled breathing can improve oxygen flow, boosting your performance and endurance during workouts.

✅It creates mindfulness: Focusing on your breath brings you into the present moment.

Try it and let me know how you feel! 👇

Your mindset matters when it comes to your health. If you need some help finding a more heart healthy mindset, let’s talk. Drop me a DM with the word MINDSET and we’ll set up a time to talk.

23/02/2024

🤡 DAD JOKE ALERT! 🤡

"Why did the heart go to the library? To improve its circulation!" 🤦

But seriously … Did you know that laughter is actually GOOD for your heart health?!

1. When you laugh, your brain releases endorphins. This creates a chain reaction that relaxes your arteries (boosting blood flow).

2. It also lowers stress hormones that constrict your blood vessels. Constricted vessels raise your risk of high blood pressure, stroke, and heart attack.

3. Laughing may also help rev up your immune system.

Pretty cool, right?

Ready for more laughs?! Share your favorite dad joke below 👇

18/02/2024

Do you ever think about what your heart is telling you?

I’m talking about the heart that’s pumping inside you… AND the heart that guides you toward what has meaning for you.

Because they are the same.

In honor of heart health month — take some time to get quiet and listen.

One of the BEST times to listen to your heart is when you’re doing something good for it — like taking a walk outside in the fresh air.

Ask it: What do you need MORE of in your life?

If you need help shifting your mindset around weight loss and your health, join my free Facebook Group.

Click here to join: https://www.facebook.com/groups/1621280508370683/

16/02/2024

I’ve got a lunch recipe for you that checks all the boxes:

🥣 It’s delicious
🥣 It LOOKS good (they say you eat with your eyes first!)
🥣 It’s simple
🥣 It’s filling
🥣 You can make it ahead of time
🥣 You can make it plant-based OR add canned tuna to up the protein content
🥣 It only has 5 ingredients

And you don’t have to do any actual cooking!

🥑Easy Avocado Chickpea Salad (serves 2-3)

1 14 oz/400 g can chickpeas, drained and rinsed
1 medium ripe avocado, peeled, pitted, and mashed
1 cup/150 grams cherry tomatoes, halved
Juice of 1 medium lemon juice
Handful of fresh cilantro, chopped
Optional: 5 oz/150 grams of canned tuna in water, drained
Sea salt and fresh cracked pepper to taste

In a mixing bowl, combine the mashed avocado with the lemon juice. Stir in the chickpeas, cherry tomatoes, and tuna if using. Toss in the cilantro. Sprinkle with a little sea salt and black pepper. Eat and enjoy!

✅ Make-Ahead Tip: You can prep the chickpeas (or tuna), tomatoes, and cilantro in advance. Just add the avocado and lemon juice when you're ready to eat, to keep it fresh and vibrant. This will keep 2-3 days in your refrigerator.

📷If you make this recipe, be sure to grab a photo and tag me with it!

14/02/2024

Giving my ❤️ some Valentines’s Day ❤️ and keeping consistent with my health goals. How are you moving for your ❤️ today???

14/02/2024

💗 Happy Valentine’s Day! Today is all about the heart — showing heart, listening to your heart, and taking care of our hearts!

So: do something nice for someone (it will warm your heart!) and do something nice for your heart (like a good cardio workout!). Your heart will warm YOU!

12/02/2024

I just shared a freebie with my Facebook community. Are you a member? If not, here's the link to join: https://www.facebook.com/groups/1621280508370683/

12/02/2024

❤️ Heart Healthy Food Tips! ❤️

We can all use these reminders from time to time… so in the spirit of heart health month here you go…

10 Quick Food Tips to Boost Heart Health

1 - Balance calories with physical activity – it’s all about moderation.
2 - Eat the rainbow! Include a variety of fruits and vegetables in your diet.
3 - Go whole with your grains – less processed, more nutrients.
4 - Choose healthy proteins – think lean proteins, plant proteins, and seafood.
5 - Use heart-healthy oils like avocado and olive oil in your cooking.
6 - Keep it real with minimally processed foods. The closer to nature, the better.
7️ - Say no to added sugars – they're just empty calories with no nutritional benefit.
8️ - Cut back on salt – your heart will thank you.
9️ - Limit alcohol or better yet, avoid it altogether.
10 - Repeat these tips for a heart-healthy lifestyle every day!

And… here’s something to keep in mind:

Choosing heart-healthy foods isn’t about depriving yourself or chasing perfection!

It's about enjoying healthy, nutrient-packed food that – BONUS! – also helps you move closer to your goals. 🌟

❓Share with us: Which one (or more!) are you going to follow through with today? ⬇️

11/02/2024

💪 Your heart works hard for you every second of every minute of every day…

Want to get an idea of how hard it works?

🎾 Get a tennis ball and squeeze it… that’s how hard it works with each contraction.

NOW, try to do that 60 times in a minute.

WOW, right? 🤯

It’s time to pay it back for all of its hard work — and de-stress!

Make time for DOWN TIME today: meditate, read a book, or do something FUN that helps you keep your stress levels in check.

Remember, taking care of your heart means taking care of YOU. ❤️

Want some help with your self-care? Make sure you purchase a copy of my book, The GONE FOR GOOD Method (available on Amazon), where I give you the tools and strategies to focus on the Magic 4: Meals, Movement, Mindset, and Me Time.

09/02/2024

🤔Commonly Asked Question: “What’s the best exercise to get my heart in better shape?”

💯The answer is: CARDIO… with some strength training, too!

🏃Cardio (aka “aerobics”) boosts circulation, which helps lower your blood pressure and your heart rate.

It also reduces the risk of type 2 diabetes and helps you control your blood sugar levels.

▶️ Examples: Brisk walking, swimming, cycling, running, using cardio machines, etc.

🏋️Strength training helps reduce body fat and build muscle, which is good for metabolic health.

A combo of cardio and strength workouts may also help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

▶️ Examples: Working out with free weights, weight machines, or resistance bands or doing bodyweight exercises like push-ups and squats.

Save this and follow me for more health and wellness tips! 🎯🚀

05/02/2024

❤️ February is Heart Health Month ❤️

Your heart is the hardest working muscle in your body —

And it’s time to give it some TLC.

You’ve probably heard that heart disease is the No. 1 killer on the planet… and that our lifestyles can raise our risk.

But check this out: Nearly half of all Americans — 47% — have at least 1 of 3 major risk factors for heart disease: high blood pressure, high cholesterol, and smoking!!!!

Some factors linked to heart disease:
● A diet high in unhealthy fats
● Eating too much sodium
● Not getting enough exercise
● Drinking too much alcohol
● Smoking and being around second-hand smoke

I’ve got a lot more heart health tips this month… but to get you started:

1️⃣ Choose heart-friendly fats like olive or avocado oil
2️⃣ Keep an eye on your salt intake (recommendation: limit salt 1 tsp – 2,300 mg/day)
3️⃣ Get at least 30 minutes of exercise 5 days a week
4️⃣ Watch your alcohol intake and don’t smoke

Remember: it’s not just about avoiding risks; it's about creating a healthier, fitter, more vibrant life for yourself!

If you’re ready to feel💯 while reaching your goals, join my free Facebook group. You can join here: https://www.facebook.com/groups/1621280508370683/

04/02/2024

👋Being HEALTHY can involve soooooo many numbers! Calories, steps, lbs., BP, cholesterol, reps, sets, macros, and on and on.

And while those numbers can be a good guide…

What about actually *listening* to your heart and your body?

❤️ It’s heart health month, so yes, we’re going to focus on keeping it healthy and fit.

Because your heart is a big reminder of your “why” — the REASONS behind why your health and fitness matter to you.

And if you listen to it, it can guide every step of your journey.

What’s ONE thing you can do today to keep your heart healthy?

If you’re ready to choose a healthier lifestyle, let’s talk. My Vibrant Beyond 40 membership might be perfect for you. DM me the word HEART and we can set up a time to chat.

02/02/2024

🎙️ Introducing "Vibrant Beyond 40" – A Podcast for Us! 🌈

Hello, wonderful followers! I'm buzzing with excitement to share something truly special with you all. I'm launching "Vibrant Beyond 40," a podcast dedicated to bringing wellness, wisdom, and wonder into our lives as we embrace the adventure of living beyond 40. 🎉

This podcast isn't just about listening; it's about connecting, learning, and growing together. From health tips and mindset shifts to exploring new passions and personal growth stories, "Vibrant Beyond 40" promises to be your go-to source for inspiration, laughter, and support.

But here's the best part: I want YOU to help shape the podcast. What topics ignite your curiosity? What challenges are you navigating? What stories or insights do you believe would enrich our community? 🤔💡

Feel free to drop your suggestions in the comments or send me a DM. Your insights are the heartbeat of "Vibrant Beyond 40," and together, we can create something truly meaningful and vibrant.

Here's to being VIBRANT beyond 40,
Tracy ✨

02/02/2024

❤️Myth vs. Fact: “I don’t need to worry about heart health until I’m older.”

🌟 Myth!

Heart disease is the No. 1 killer on the planet.

And risk factors — like high blood pressure, diabetes, and obesity – are on the rise for people in their 20s, 30s, and 40s.

Building healthy habits now — like being active, eating a healthy diet, and avoiding smoking — can set the foundation for a healthier heart as you get older.

Remember: Preventing a problem is much easier than curing it.

So, whether you're 18 or 80, your heart health matters! 🏃‍♂️🏃‍♀️

Save this and follow me for more health and wellness tips!

15/12/2023

🌟📚 New Release Alert: "The GONE FOR GOOD Method" - A Revolutionary Wellness Guide for Women Over 40! 📚🌟

Ladies, it's time to take control of your health and embrace vibrant wellness! I'm thrilled to announce the release of my new book, "The GONE FOR GOOD Method: A Comprehensive Weight Loss and Wellness Guide for Women Over 40."

This isn't just another weight loss book. It's a life-changing approach to wellness, tailored specifically for women over 40 who are ready to reclaim their health, energy, and vitality.

Here's what you can expect from "The GONE FOR GOOD Method":
✨ Practical, evidence-based strategies for sustainable weight loss.
✨ Empowering tools to transform your mindset and lifestyle.
✨ Easy-to-follow guidance on nutrition, exercise, and self-care.
✨ Real-life stories and inspiration from women who've successfully journeyed to better health.
✨ And much more!

Whether you're starting your wellness journey or looking to elevate your health, this book is your comprehensive guide to making lasting changes.

👉 Grab your copy today and embark on a journey to a healthier, happier you. Your vibrant future awaits!

Available on Amazon.

Welcome to Tracy Manhard Coaching, your dedicated health and wellness partner for vibrant living beyond 40. Specializing in transformative weight loss and holistic well-being, our coaching services are tailored for women over 40 seeking a sustainable approach to health.