July 1, 2025 • 21 mins
Ready for a health transformation that actually sticks? Meet Traci Kasper, living proof that it's never too late to reclaim your wellbeing—even after decades of less-than-ideal habits.
Traci's story will resonate with anyone who's ever felt trapped in survival mode. After turning 40 and facing a potentially debilitating autoimmune diagnosis, Traci made the decision to transform her health despite years of not eating food that fueled her and avoiding movement at all costs. Her candid admission that she once survived on grilled cheese, pizza, and ice cream while believing exhaustion was just part of aging makes her remarkable transformation even more inspiring.
Traci's emphasis on sustainability over perfection sets her apart from in the wellness space. "Consistency compounds," she explains, highlighting how small, manageable changes accumulate over time to create profound transformation. Through her 30-day elimination protocol, Traci discovered inflammatory triggers that had been silently deteriorating her health for years. The results were undeniable: 30 pounds lost, clear skin, unprecedented energy, and a complete reversal of her health trajectory.
Traci shares her wisdom in today's episode including:
- her two non-negotiable wellness habits (pure water and green supplements)
- why shopping the perimeter of grocery stores transforms your nutrition
- how affirmations can rewire negative self-talk patterns
Her experience completing the rigorous 75 Hard program—initially quitting but later succeeding when doing it in honor of a friend who'd lost her baby—demonstrates how our "why" fundamentally changes our follow-through.
Whether you're struggling with chronic health issues, feeling stuck in a body that doesn't feel like home, or simply ready for more energy and vitality, Traci's mantra offers hope: "There's always another way." Connect with Traci on Instagram @Tracialyson to grab her free morning routine guide and discover how accountability might be the missing piece in your wellness puzzle.
Thank you so much for listening in! If anything in this episode resonated with you, it would mean the world to me if you left a review or shared it with a friend or on social media.
And don't forget to tag me so I can personally thank you for helping me get the word out.
Follow and chat with me on Instagram:
Podcast account - @thrivelikeamother.podcast
Personal account - @thrive.empowered
Sending you light and love always!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey, love, I'm Ebony and welcome to Thrive Like a
Mother On this podcast.
We're scared for our truth, butthat fear is what fuels us to
truly live in it.
You're in the right place ifyou feel like you're stuck in
survivor mode and you're readyto step into who you were truly
(00:20):
meant to be.
I'll share resources and toolsI use daily to help you in your
journey towards a healthiermindset and to break the wheel
of survival.
The journey may not be easy,but you won't have to face it
alone.
I'm a mama of three, healingday by day from past trauma, and
I'm on a mission to build alife I've always dreamed of but
(00:42):
never thought was possible.
So, love, if you're ready tobelieve in what's possible,
let's link arms and thrivetogether.
Hey, loves, welcome to anotherepisode of the Thrive Like a
(01:03):
Mother podcast, and I'm reallyexcited, y'all.
Today's episode is for thewoman who's ready for something
more more health, more freedom,more alignment, and y'all can
see I have the most amazingguest on with us today.
Tracy Casper is here to remindus that there's always, always
another way.
(01:23):
Remind us that there's always,always another way.
So, tracy, she is a health andwellness mentor who is literally
walking the walk and she'shelping others do the same, and
I want to just jump right in andjust let listeners know just
about your journey right now andwhat season of life you are in.
Speaker 2 (01:40):
Yes, thank you so much for the intro.
I'm so happy to be here.
So hi everyone.
I'm so happy to be here.
So hi everyone, I'm Tracy.
If you don't know me, I am anauntie to three, a wellness
advocate and, most importantly,living proof that we can do
anything we set our mind to.
For most of my life, I so Ijust turned 40 and I'm in the
(02:03):
best health of my life right now.
And rewind about 10 years.
I was in the worst health of mylife Because for most of my
life, I ate like a toddler.
I had grilled cheese,quesadillas, pizza, french fries
and ice cream every day.
For every meal, I refused tomove my body, I avoided
vegetables and I just hadbelieved that feeling tired,
(02:26):
bloated and uncomfortable wasjust part of getting older.
You know, that's how it is.
But then I I went to the doctor.
I was looking for, you know, ananswer and I was diagnosed with
an autoimmune disease.
I didn't know anything about itand when I started to research,
I felt like I had received alife sentence and I had saw that
(02:47):
people in their early 40s couldnot work, they could not walk,
they could not drive, and it wasso sad and right then.
And there I decided this is notgoing to be my story, yeah.
So from there, I tried vitamins,I tried healthy processed foods
(03:09):
, gluten-free this dairy-free,that Everyone kept telling me I
need to change the way I ate.
And I said no, I'm 30 and thisis how my life is, so I'm not
going to do that.
My life is so I'm not gonna dothat.
But at that point I had itchanged my mindset so I had
still.
I was still eating like I hadbeen avoided move.
(03:33):
I avoided any movement at allcosts.
I wouldn't even go on a smallwalk and I was just hoping
something external would be thequick fix.
But obviously nothing workedbecause I wasn't really doing
the work.
So everything shifted when Itried 30 days to healthy living,
where you avoid the highestallergenic foods for 30 days and
(03:58):
then at the end you reintroducethem back, one at a time, to
see how your body reacts tothose and then you get to decide
, moving forward, how you wantto incorporate those.
Yes, I really wasn't expectingmuch.
Speaker 1 (04:12):
I was really hoping to prove everyone wrong, that it
wasn't going to be the fix thatthat I needed.
Speaker 2 (04:18):
But after only like four, five days I felt so good
that I was confused.
It was, it was the strangestfeeling.
And then I finished the 30 days.
I felt amazing and realized Ihad no idea how bad I was
(04:40):
feeling until I started to feelbetter.
So I started fueling my bodywith clean, anti-inflammatory
foods, supporting my gut.
Drinking water Sounds so simple, but it's not.
It's hard and then just gentlymoving my body every day.
Speaker 1 (04:57):
Nothing crazy.
Speaker 2 (04:59):
Wow, my skin cleared up, I had energy which I didn't
realize I never had.
I lost 30 pounds and, mostimportantly, I felt strong for
the first time in my adult life.
Wow, that's amazing.
So eventually I tried thechallenge 75 hard yes.
Speaker 1 (05:23):
Oh, y'all heard about this one sounds crazy.
Speaker 2 (05:27):
I got 25 days in and said this is nuts.
Like I'm not an athlete, thisis crazy.
So I just continued on thejourney that was working for me.
But then, two years after that,I had a friend who lost her
baby at two days old.
It was a healthy pregnancy,nothing was wrong, it was just
(05:48):
complications at birth and itwas gut-wrenching.
I can't imagine going throughthat type of pain.
Yeah, but what she did was sheused exercise to heal her body
and heal her mind exercise toheal her body and heal her mind
(06:10):
and a group of us decided thatwe were going to do 75 hard in
honor of her and her little oneGetting the chills.
Speaker 1 (06:16):
Yeah, same because, yeah, y'all have no idea how
much like just making a decisionto shift your perspective and
say, okay, this, you know, thisis the way I'm, I'm going to
heal like we talk about that too, like there's always a
different way.
There's always your way, yourpath, your, you know your pace
(06:38):
and just goodness, yes.
Speaker 2 (06:42):
And so when I tried 75 hard, that second time it
wasn't, it wasn't in honor of me, it was in honor of them.
And anytime I felt, oh, I don'twant to do this, this is hard,
I thought this isn't hard.
Losing your baby is hard.
And that just shiftedeverything.
And I flew through 75 hard andthen after that I ended up doing
(07:08):
the whole live hard program fora year and it just shifted my
mindset in ways that I couldnever have imagined.
None of these changes happenedovernight.
It was baby steps, one at atime, overnight.
It was baby steps, one at atime.
(07:29):
It happened over five years andone, just one tiny decision.
The next decision one walk, oneskipped excuse, but it was
consistent and it added up.
So now I get to help otherwomen realize that it's not too
late, you're not too old and youdon't have to feel stuck in a
body that doesn't feel like home.
Yeah, you can make changes.
(07:49):
Whatever your goals are, I'mhere to help you, and if you're
not sure where to begin, I'vecreated a freebie.
It's on my Instagram.
Speaker 1 (08:02):
Perfect, I was just about to ask about that.
Speaker 2 (08:05):
It's just a very simple morning routine.
It can be the first baby stepto get you going.
Yes, and I'm also here forsupport, because that was a big
part of my journey was theaccountability and the support.
So you can grab that by goingto the bio, my bio and my
(08:26):
Instagram at Tracy Ellison.
Speaker 1 (08:29):
I'll make sure I link it in the show notes for y'all
too.
Absolutely Thank you.
Speaker 2 (08:34):
And if you're someone who's passionate about clean
products, wellness or justsharing, I want to let you know
that I actually joined thecompany that helped change my
life and now I help others andget paid to share it.
If that's something thatinterests you, just shoot me a
DM and I'm happy to help or I'mhappy to give info.
(08:58):
Yeah, no pressure Absolutely.
If there's anything at all thatyou take away from this, it's
that, no matter what you'regoing through, no matter how far
you feel from where you want tobe, you can do it too.
Speaker 1 (09:14):
Yes absolutely so.
Let's, let's speak because wewe've talked to the woman.
Now Y'all already have anoption.
Now y'all already have anoption.
Now Y'all have an option of ababy step that you can take with
Tracy, who is giving you afreebie, just like one small
step, and you kind of keeptaking those steps right now.
Right, and I want to talk tothat woman again, like the woman
(09:35):
who literally like feels stuckand feels like nothing is
working.
What would you say to her rightnow?
That maybe she's like I don'tknow if I even want to do that
for you.
Be like how?
How would me changing mymorning routine help?
You know someone who'sskeptical.
What would you say to her?
Speaker 2 (09:51):
So in the beginning of any journey feels like
nothing is working.
It feels like the slower you go, it feels like nothing is
making a difference.
But over time nothing is makinga difference.
But over time those smalldifferences really compound.
When I started my journey I wasjust going on walks and I mean
(10:18):
you go on one walk, it doesn'treally feel like it Once.
If you stay consistent andconsistency does not mean
constant you do not have to doit every day and you do not have
to be perfect.
That's important, yeah, yes,your body needs rest too.
But if you just stay consistentand keep it up, over time the
consistency compounds.
Speaker 1 (10:37):
Yeah, absolutely, I love that.
Okay, so let's, let's talkagain.
We're talking about womentaking care of themselves
without it feeling like, oh,like I have to do this right,
like we just talked about this,it doesn't have to be perfect.
It's not like this to-do listitem that you're checking off
every day just to say, oh, I didit.
How do you specifically helpwomen learn to take care of
(11:02):
themselves without it feelinglike that, without it feeling
like, oh, I've got to check thisoff every day?
Speaker 2 (11:08):
So if you really want a change, it's going to be hard
, but you get to choose yourhard.
So do you want to stay stuck inthe ways that aren't working
for you, or do you want to makea change?
And what's really helped for meis accountability.
(11:31):
So you just do, we'll talk andwe'll set up your personal goals
it's not my goals, it's yourgoals and we'll make one small
change at first, and I will bethere and you can.
You can text me, you can DM me,say, hey, I did it, and then
that just makes you feel so goodthat you did it.
Speaker 1 (11:55):
Yeah.
Speaker 2 (11:55):
So accountability is really helpful.
Speaker 1 (11:59):
Yeah, I say, I say that all the time.
I think things changed for me alot and like my health and
wellness journey when I gotlocked into a community, when
you know, I realized, okay, I'mnot the only one over here,
struggling, you know, trying toget out of bed, trying to talk
myself into keep going, andthings like that.
So, yeah, y'all plug in withTracy like she's.
(12:19):
She's literally gonna be yourwing woman in this and like
she's been through it.
So, yeah, y'all plug in withTracy like she's.
She's literally gonna be yourwing woman in this and like
she's been through it.
So she knows all the, she knowsthe things that are gonna come
up for you.
As you're trying, you'rethinking, gosh, do I have to
keep doing it Like you need?
You need that support for sure.
So I want to do a fun, a funquestion what is in your mind?
(12:43):
What's one like non-negotiablewellness habit that we all
should be doing?
Speaker 2 (12:47):
oh, that's hard.
Two came to mind.
Can I say two?
Speaker 1 (12:51):
okay, yeah, say two yes, give us two.
Speaker 2 (12:55):
Okay, the first one is drinking water yes not
anything added to your water,not, you know, the drops or
anything like that, just waterand you can drink every day,
anytime.
Any more water than you'redrinking now is a huge
improvement, yeah, oh, and thenthe second one is the one, and
(13:17):
now I'm giving you a sneak peekinto the morning routine.
The one that really changed mewas taking a green supplement.
Yes, now we want to focus onwhole foods and getting your
nutrients from foods, but in thebeginning it's really hard to
make that change if you're notalready doing that.
(13:39):
And this green supplement, justover three days, helped me with
bloating.
It helped me, you know, clearmy gut, stay regular, and it's
just, it's kind of my starproduct that I that really just
boosts my, my health journey.
Speaker 1 (13:58):
Yeah, I can attest to this y'all.
I literally there are days whenI might skip it and I notice
and notice either.
If not that day, definitely thenext day I'll notice the
difference.
So, yeah, definitely reach outto Tracy like she's.
She's got your back on that.
You guys need to get lockedinto that, because the same like
when I talk about nutritionjust and cook like a mother and
(14:20):
people are like how do Iintroduce more variety?
You can't just start piling.
I mean, you can start buyingmore veggies on your plate, but
think about just how sustainablethat's gonna be if you haven't
been doing that consistently,like the small steps, small,
consistent steps, you know,introducing slowly, not just
(14:41):
like, okay, I've got to makethis change instant and this is
going to be like my magic fix,like you have to.
Speaker 2 (14:47):
You have to keep going the word sustainable, and
that is key.
It's not a quick fix, it's notsomething that you know.
Do these things?
Drink this one drink and it'sgoing to change your.
You're going to lose 10 poundsin 10 minutes.
It's make small, consistentchanges over time and then it
(15:11):
becomes sustainable.
Speaker 1 (15:13):
Yes, yes, I love that .
Okay, this is a.
This is a fun one.
I can already have some in mymind too, because I did these
kind of like, you know, in my20s.
But what is one wellness myththat you wish we would just like
ditch and get rid of?
So many choices?
Yeah, like I said, so many cameto my mind.
(15:35):
I was like, oh yeah, I've beenthere.
Speaker 2 (15:38):
Most of the quick fixes.
The low calorie, low sugar.
Yes, it, it's so harmful foryour body and basically it's
just processed um, if you reallyfocus on, like ebony always
(15:58):
says, you know whole foods andit's to make it really easy,
it's the perimeter of thegrocery store.
Yes, that's true.
Speaker 1 (16:09):
That's all the good stuff is.
Speaker 2 (16:10):
Yes, and so if you focus on that, that will be so
helpful for your health.
Speaker 1 (16:17):
Yes, I love that perimeter of the grocery store.
I haven't even thought of that.
But yeah, you think about it.
All that icky stuff that weprobably should be putting in
our bodies they're in the aislesfor sure.
Yeah, yeah, oh, that's so good,so good.
Speaker 2 (16:38):
Yeah, yeah, oh, that's so good, so good, and I
teach it after the 30 days Iteach an 80 to lifestyle you
never want to feel deprived sothere's a time and a place for
those things, but every day, forevery meal, is not the time.
Speaker 1 (16:50):
Yes, yes, that's true .
Okay, so let's talk aboutgrounding.
Is there a particular groundingpractice that you can share
with our listeners, like onthose days where you're just
like going, going, going, youknow, not slowing down?
Is there something that you cantell them to just bring them,
you know, back to center?
Speaker 2 (17:11):
Probably deep breaths for your mind.
That's what really gets megrounded.
I've practiced affirmations andat first affirmations can feel
like you are crazy and thismakes no sense, but again,
consistently, over time itstarts to help.
(17:33):
I was somebody who would alwaysnegatively talk to myself and
that really affected my health.
So once I started and you cando anything from I am beautiful
to I'm in great health, and itmay feel untrue at the start.
It may feel untrue at the start, but over time the way you talk
(18:04):
to yourself really affects yourbrain.
So that's one thing that I do.
And then something for mynutrition that I do is, again,
you want to focus on whole foods.
I'll just keep saying that.
But if you're on the go and youwant to really prepare yourself
for success, I use a proteinshake that is free of harmful
(18:29):
ingredients.
It does not mess with your gut.
It does not mess with your gut.
It actually helps your gut.
And, um, it tastes delicious.
My three-year-old nephew.
When I walk in the door, hegoes chocolate milkshake,
chocolate milkshake.
Speaker 1 (18:46):
he has no idea he's getting vitamins and minerals
and 25 grams of protein.
Speaker 2 (18:49):
all the goodies vitamins and minerals and 25
grams of protein All the goodies.
So anytime I'm on the go go go,I just pack a protein shake and
you just have to add water toit.
Then you're prepared and you'renot, you know, you don't have
to go grab fast food or um.
(19:11):
So preparing is the key, which.
Speaker 1 (19:13):
Yeah, yes, yes, I share that all the time.
Y'all know all about prep andhow important that is yet to
stop you from, you know, makingdecisions that probably won't
serve or, you know, really fuelyour body or your mind.
Gosh, just goodness.
Thank you, tracy.
So I want to.
I want to end with two things.
First, do you have a mantra ora quote that's guiding you in
(19:38):
this season right now?
Speaker 2 (19:39):
pretty much there's just.
There's always another way.
If one way doesn't work for you, try another way.
If something is working forsomeone else, that doesn't mean
it's going to work for you, so.
So you need to find what worksfor you.
Speaker 1 (19:54):
Yes, exactly.
And then is there anything thatyou would leave the women that
are listening with today?
Basically just that, no matterwhat you're going through, no
matter what you've been throughand how far you feel from where
you want to be, yeah you can doit, yes yes, exactly, exactly,
(20:21):
goodness, okay, so I want you tolet everyone know where they
can connect with you at um andreach out so the best way to
connect with me is on instagram,at tracy.
Speaker 2 (20:32):
All it's Tracy with an.
I Allison with a Y and thatthat is the best way.
Speaker 1 (20:38):
Yes, perfect Tracy.
Just thank you so much forsharing your heart, sharing your
wisdom.
My goodness you, you seriouslylike reminded us, reminded me,
that like it's okay to pivot,it's okay to try something new
and to keep trying and reallyjust to keep taking those small
steps and trusting that, likethere's always another way,
(21:01):
there's always a better way, youtruly just have to keep like
living and showing up in life.
Just thank you for everything.
Speaker 2 (21:08):
Absolutely.
Thank you so much for having me.
Speaker 1 (21:14):
Thank you so much for listening love.
If anything in today's episoderesonated with you, share it
with your bestie or share it onsocial media and tag me so we
can chat about it, as always,sending you light and love, and
remember you are worthy, you areenough and you deserve to
thrive, are enough and youdeserve to thrive.
Hey, love, I'm Ebony and welcome to Thrive Like a
Mother On this podcast.
We're scared for our truth, butthat fear is what fuels us to
truly live in it.
You're in the right place ifyou feel like you're stuck in
survivor mode and you're readyto step into who you were truly
(00:20):
meant to be.
I'll share resources and toolsI use daily to help you in your
journey towards a healthiermindset and to break the wheel
of survival.
The journey may not be easy,but you won't have to face it
alone.
I'm a mama of three, healingday by day from past trauma, and
I'm on a mission to build alife I've always dreamed of but
(00:42):
never thought was possible.
So, love, if you're ready tobelieve in what's possible,
let's link arms and thrivetogether.
Hey, loves, welcome to anotherepisode of the Thrive Like a
(01:03):
Mother podcast, and I'm reallyexcited, y'all.
Today's episode is for thewoman who's ready for something
more more health, more freedom,more alignment, and y'all can
see I have the most amazingguest on with us today.
Tracy Casper is here to remindus that there's always, always
another way.
(01:23):
Remind us that there's always,always another way.
So, tracy, she is a health andwellness mentor who is literally
walking the walk and she'shelping others do the same, and
I want to just jump right in andjust let listeners know just
about your journey right now andwhat season of life you are in.
Speaker 2 (01:40):
Yes, thank you so much for the intro.
I'm so happy to be here.
So hi everyone.
I'm so happy to be here.
So hi everyone, I'm Tracy.
If you don't know me, I am anauntie to three, a wellness
advocate and, most importantly,living proof that we can do
anything we set our mind to.
For most of my life, I so Ijust turned 40 and I'm in the
(02:03):
best health of my life right now.
And rewind about 10 years.
I was in the worst health of mylife Because for most of my
life, I ate like a toddler.
I had grilled cheese,quesadillas, pizza, french fries
and ice cream every day.
For every meal, I refused tomove my body, I avoided
vegetables and I just hadbelieved that feeling tired,
(02:26):
bloated and uncomfortable wasjust part of getting older.
You know, that's how it is.
But then I I went to the doctor.
I was looking for, you know, ananswer and I was diagnosed with
an autoimmune disease.
I didn't know anything about itand when I started to research,
I felt like I had received alife sentence and I had saw that
(02:47):
people in their early 40s couldnot work, they could not walk,
they could not drive, and it wasso sad and right then.
And there I decided this is notgoing to be my story, yeah.
So from there, I tried vitamins,I tried healthy processed foods
(03:09):
, gluten-free this dairy-free,that Everyone kept telling me I
need to change the way I ate.
And I said no, I'm 30 and thisis how my life is, so I'm not
going to do that.
My life is so I'm not gonna dothat.
But at that point I had itchanged my mindset so I had
still.
I was still eating like I hadbeen avoided move.
(03:33):
I avoided any movement at allcosts.
I wouldn't even go on a smallwalk and I was just hoping
something external would be thequick fix.
But obviously nothing workedbecause I wasn't really doing
the work.
So everything shifted when Itried 30 days to healthy living,
where you avoid the highestallergenic foods for 30 days and
(03:58):
then at the end you reintroducethem back, one at a time, to
see how your body reacts tothose and then you get to decide
, moving forward, how you wantto incorporate those.
Yes, I really wasn't expectingmuch.
Speaker 1 (04:12):
I was really hoping to prove everyone wrong, that it
wasn't going to be the fix thatthat I needed.
Speaker 2 (04:18):
But after only like four, five days I felt so good
that I was confused.
It was, it was the strangestfeeling.
And then I finished the 30 days.
I felt amazing and realized Ihad no idea how bad I was
(04:40):
feeling until I started to feelbetter.
So I started fueling my bodywith clean, anti-inflammatory
foods, supporting my gut.
Drinking water Sounds so simple, but it's not.
It's hard and then just gentlymoving my body every day.
Speaker 1 (04:57):
Nothing crazy.
Speaker 2 (04:59):
Wow, my skin cleared up, I had energy which I didn't
realize I never had.
I lost 30 pounds and, mostimportantly, I felt strong for
the first time in my adult life.
Wow, that's amazing.
So eventually I tried thechallenge 75 hard yes.
Speaker 1 (05:23):
Oh, y'all heard about this one sounds crazy.
Speaker 2 (05:27):
I got 25 days in and said this is nuts.
Like I'm not an athlete, thisis crazy.
So I just continued on thejourney that was working for me.
But then, two years after that,I had a friend who lost her
baby at two days old.
It was a healthy pregnancy,nothing was wrong, it was just
(05:48):
complications at birth and itwas gut-wrenching.
I can't imagine going throughthat type of pain.
Yeah, but what she did was sheused exercise to heal her body
and heal her mind exercise toheal her body and heal her mind
(06:10):
and a group of us decided thatwe were going to do 75 hard in
honor of her and her little oneGetting the chills.
Speaker 1 (06:16):
Yeah, same because, yeah, y'all have no idea how
much like just making a decisionto shift your perspective and
say, okay, this, you know, thisis the way I'm, I'm going to
heal like we talk about that too, like there's always a
different way.
There's always your way, yourpath, your, you know your pace
(06:38):
and just goodness, yes.
Speaker 2 (06:42):
And so when I tried 75 hard, that second time it
wasn't, it wasn't in honor of me, it was in honor of them.
And anytime I felt, oh, I don'twant to do this, this is hard,
I thought this isn't hard.
Losing your baby is hard.
And that just shiftedeverything.
And I flew through 75 hard andthen after that I ended up doing
(07:08):
the whole live hard program fora year and it just shifted my
mindset in ways that I couldnever have imagined.
None of these changes happenedovernight.
It was baby steps, one at atime, overnight.
It was baby steps, one at atime.
(07:29):
It happened over five years andone, just one tiny decision.
The next decision one walk, oneskipped excuse, but it was
consistent and it added up.
So now I get to help otherwomen realize that it's not too
late, you're not too old and youdon't have to feel stuck in a
body that doesn't feel like home.
Yeah, you can make changes.
(07:49):
Whatever your goals are, I'mhere to help you, and if you're
not sure where to begin, I'vecreated a freebie.
It's on my Instagram.
Speaker 1 (08:02):
Perfect, I was just about to ask about that.
Speaker 2 (08:05):
It's just a very simple morning routine.
It can be the first baby stepto get you going.
Yes, and I'm also here forsupport, because that was a big
part of my journey was theaccountability and the support.
So you can grab that by goingto the bio, my bio and my
(08:26):
Instagram at Tracy Ellison.
Speaker 1 (08:29):
I'll make sure I link it in the show notes for y'all
too.
Absolutely Thank you.
Speaker 2 (08:34):
And if you're someone who's passionate about clean
products, wellness or justsharing, I want to let you know
that I actually joined thecompany that helped change my
life and now I help others andget paid to share it.
If that's something thatinterests you, just shoot me a
DM and I'm happy to help or I'mhappy to give info.
(08:58):
Yeah, no pressure Absolutely.
If there's anything at all thatyou take away from this, it's
that, no matter what you'regoing through, no matter how far
you feel from where you want tobe, you can do it too.
Speaker 1 (09:14):
Yes absolutely so.
Let's, let's speak because wewe've talked to the woman.
Now Y'all already have anoption.
Now y'all already have anoption.
Now Y'all have an option of ababy step that you can take with
Tracy, who is giving you afreebie, just like one small
step, and you kind of keeptaking those steps right now.
Right, and I want to talk tothat woman again, like the woman
(09:35):
who literally like feels stuckand feels like nothing is
working.
What would you say to her rightnow?
That maybe she's like I don'tknow if I even want to do that
for you.
Be like how?
How would me changing mymorning routine help?
You know someone who'sskeptical.
What would you say to her?
Speaker 2 (09:51):
So in the beginning of any journey feels like
nothing is working.
It feels like the slower you go, it feels like nothing is
making a difference.
But over time nothing is makinga difference.
But over time those smalldifferences really compound.
When I started my journey I wasjust going on walks and I mean
(10:18):
you go on one walk, it doesn'treally feel like it Once.
If you stay consistent andconsistency does not mean
constant you do not have to doit every day and you do not have
to be perfect.
That's important, yeah, yes,your body needs rest too.
But if you just stay consistentand keep it up, over time the
consistency compounds.
Speaker 1 (10:37):
Yeah, absolutely, I love that.
Okay, so let's, let's talkagain.
We're talking about womentaking care of themselves
without it feeling like, oh,like I have to do this right,
like we just talked about this,it doesn't have to be perfect.
It's not like this to-do listitem that you're checking off
every day just to say, oh, I didit.
How do you specifically helpwomen learn to take care of
(11:02):
themselves without it feelinglike that, without it feeling
like, oh, I've got to check thisoff every day?
Speaker 2 (11:08):
So if you really want a change, it's going to be hard
, but you get to choose yourhard.
So do you want to stay stuck inthe ways that aren't working
for you, or do you want to makea change?
And what's really helped for meis accountability.
(11:31):
So you just do, we'll talk andwe'll set up your personal goals
it's not my goals, it's yourgoals and we'll make one small
change at first, and I will bethere and you can.
You can text me, you can DM me,say, hey, I did it, and then
that just makes you feel so goodthat you did it.
Speaker 1 (11:55):
Yeah.
Speaker 2 (11:55):
So accountability is really helpful.
Speaker 1 (11:59):
Yeah, I say, I say that all the time.
I think things changed for me alot and like my health and
wellness journey when I gotlocked into a community, when
you know, I realized, okay, I'mnot the only one over here,
struggling, you know, trying toget out of bed, trying to talk
myself into keep going, andthings like that.
So, yeah, y'all plug in withTracy like she's.
(12:19):
She's literally gonna be yourwing woman in this and like
she's been through it.
So, yeah, y'all plug in withTracy like she's.
She's literally gonna be yourwing woman in this and like
she's been through it.
So she knows all the, she knowsthe things that are gonna come
up for you.
As you're trying, you'rethinking, gosh, do I have to
keep doing it Like you need?
You need that support for sure.
So I want to do a fun, a funquestion what is in your mind?
(12:43):
What's one like non-negotiablewellness habit that we all
should be doing?
Speaker 2 (12:47):
oh, that's hard.
Two came to mind.
Can I say two?
Speaker 1 (12:51):
okay, yeah, say two yes, give us two.
Speaker 2 (12:55):
Okay, the first one is drinking water yes not
anything added to your water,not, you know, the drops or
anything like that, just waterand you can drink every day,
anytime.
Any more water than you'redrinking now is a huge
improvement, yeah, oh, and thenthe second one is the one, and
(13:17):
now I'm giving you a sneak peekinto the morning routine.
The one that really changed mewas taking a green supplement.
Yes, now we want to focus onwhole foods and getting your
nutrients from foods, but in thebeginning it's really hard to
make that change if you're notalready doing that.
(13:39):
And this green supplement, justover three days, helped me with
bloating.
It helped me, you know, clearmy gut, stay regular, and it's
just, it's kind of my starproduct that I that really just
boosts my, my health journey.
Speaker 1 (13:58):
Yeah, I can attest to this y'all.
I literally there are days whenI might skip it and I notice
and notice either.
If not that day, definitely thenext day I'll notice the
difference.
So, yeah, definitely reach outto Tracy like she's.
She's got your back on that.
You guys need to get lockedinto that, because the same like
when I talk about nutritionjust and cook like a mother and
(14:20):
people are like how do Iintroduce more variety?
You can't just start piling.
I mean, you can start buyingmore veggies on your plate, but
think about just how sustainablethat's gonna be if you haven't
been doing that consistently,like the small steps, small,
consistent steps, you know,introducing slowly, not just
(14:41):
like, okay, I've got to makethis change instant and this is
going to be like my magic fix,like you have to.
Speaker 2 (14:47):
You have to keep going the word sustainable, and
that is key.
It's not a quick fix, it's notsomething that you know.
Do these things?
Drink this one drink and it'sgoing to change your.
You're going to lose 10 poundsin 10 minutes.
It's make small, consistentchanges over time and then it
(15:11):
becomes sustainable.
Speaker 1 (15:13):
Yes, yes, I love that .
Okay, this is a.
This is a fun one.
I can already have some in mymind too, because I did these
kind of like, you know, in my20s.
But what is one wellness myththat you wish we would just like
ditch and get rid of?
So many choices?
Yeah, like I said, so many cameto my mind.
(15:35):
I was like, oh yeah, I've beenthere.
Speaker 2 (15:38):
Most of the quick fixes.
The low calorie, low sugar.
Yes, it, it's so harmful foryour body and basically it's
just processed um, if you reallyfocus on, like ebony always
(15:58):
says, you know whole foods andit's to make it really easy,
it's the perimeter of thegrocery store.
Yes, that's true.
Speaker 1 (16:09):
That's all the good stuff is.
Speaker 2 (16:10):
Yes, and so if you focus on that, that will be so
helpful for your health.
Speaker 1 (16:17):
Yes, I love that perimeter of the grocery store.
I haven't even thought of that.
But yeah, you think about it.
All that icky stuff that weprobably should be putting in
our bodies they're in the aislesfor sure.
Yeah, yeah, oh, that's so good,so good.
Speaker 2 (16:38):
Yeah, yeah, oh, that's so good, so good, and I
teach it after the 30 days Iteach an 80 to lifestyle you
never want to feel deprived sothere's a time and a place for
those things, but every day, forevery meal, is not the time.
Speaker 1 (16:50):
Yes, yes, that's true .
Okay, so let's talk aboutgrounding.
Is there a particular groundingpractice that you can share
with our listeners, like onthose days where you're just
like going, going, going, youknow, not slowing down?
Is there something that you cantell them to just bring them,
you know, back to center?
Speaker 2 (17:11):
Probably deep breaths for your mind.
That's what really gets megrounded.
I've practiced affirmations andat first affirmations can feel
like you are crazy and thismakes no sense, but again,
consistently, over time itstarts to help.
(17:33):
I was somebody who would alwaysnegatively talk to myself and
that really affected my health.
So once I started and you cando anything from I am beautiful
to I'm in great health, and itmay feel untrue at the start.
It may feel untrue at the start, but over time the way you talk
(18:04):
to yourself really affects yourbrain.
So that's one thing that I do.
And then something for mynutrition that I do is, again,
you want to focus on whole foods.
I'll just keep saying that.
But if you're on the go and youwant to really prepare yourself
for success, I use a proteinshake that is free of harmful
(18:29):
ingredients.
It does not mess with your gut.
It does not mess with your gut.
It actually helps your gut.
And, um, it tastes delicious.
My three-year-old nephew.
When I walk in the door, hegoes chocolate milkshake,
chocolate milkshake.
Speaker 1 (18:46):
he has no idea he's getting vitamins and minerals
and 25 grams of protein.
Speaker 2 (18:49):
all the goodies vitamins and minerals and 25
grams of protein All the goodies.
So anytime I'm on the go go go,I just pack a protein shake and
you just have to add water toit.
Then you're prepared and you'renot, you know, you don't have
to go grab fast food or um.
(19:11):
So preparing is the key, which.
Speaker 1 (19:13):
Yeah, yes, yes, I share that all the time.
Y'all know all about prep andhow important that is yet to
stop you from, you know, makingdecisions that probably won't
serve or, you know, really fuelyour body or your mind.
Gosh, just goodness.
Thank you, tracy.
So I want to.
I want to end with two things.
First, do you have a mantra ora quote that's guiding you in
(19:38):
this season right now?
Speaker 2 (19:39):
pretty much there's just.
There's always another way.
If one way doesn't work for you, try another way.
If something is working forsomeone else, that doesn't mean
it's going to work for you, so.
So you need to find what worksfor you.
Speaker 1 (19:54):
Yes, exactly.
And then is there anything thatyou would leave the women that
are listening with today?
Basically just that, no matterwhat you're going through, no
matter what you've been throughand how far you feel from where
you want to be, yeah you can doit, yes yes, exactly, exactly,
(20:21):
goodness, okay, so I want you tolet everyone know where they
can connect with you at um andreach out so the best way to
connect with me is on instagram,at tracy.
Speaker 2 (20:32):
All it's Tracy with an.
I Allison with a Y and thatthat is the best way.
Speaker 1 (20:38):
Yes, perfect Tracy.
Just thank you so much forsharing your heart, sharing your
wisdom.
My goodness you, you seriouslylike reminded us, reminded me,
that like it's okay to pivot,it's okay to try something new
and to keep trying and reallyjust to keep taking those small
steps and trusting that, likethere's always another way,
(21:01):
there's always a better way, youtruly just have to keep like
living and showing up in life.
Just thank you for everything.
Speaker 2 (21:08):
Absolutely.
Thank you so much for having me.
Speaker 1 (21:14):
Thank you so much for listening love.
If anything in today's episoderesonated with you, share it
with your bestie or share it onsocial media and tag me so we
can chat about it, as always,sending you light and love, and
remember you are worthy, you areenough and you deserve to
thrive, are enough and youdeserve to thrive.
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