Tracy Manhard Coaching

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

💫 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! 🎯🚀

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.

🤡 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 👇

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/

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!

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

💗 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!

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/

❤️ 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? ⬇️