Your Summer Best - Week 1 Takeaways From Tracey

February 15, 2021

When Vicki and I created this partnership Fountain of You Wellness, I immediately knew she was the Yang to my Yin.

Wikipedia states the philosophy of yin and yang is a concept of dualism, describing how seemingly opposite or contrary forces may actually be complementary, interconnected, and interdependent in the natural world.

Up until our partnership, my consistent exercise was mainly yoga, body rolling, and walking, some inconsistent hiking and snowshoeing. I believe moving your body is important not only for your physical health but your mental health. But when plagued by injury, exercise can change or disappear altogether. Several years ago, a back injury changed my exercise. I began favoring my back and avoiding a lot of exercise because it hurt. With PT, I began strengthening and lengthening the stabilizing muscles and focused mainly on my gluteal and core muscles that had become weakened and underutilized.  

As I become stronger and now pain free, I realize that I don't want to go back there.

I am sharing to inspire you to join me in the 2021 Your Summer Best program.

Being a yogi, this type of exercise is “out of my box” and while I am proficient with anatomy and the proper technique for these exercises, this type of workout hasn’t been my go to. In fact, it’s something perhaps I have avoided because it seemed “hard”, “not fun”, whatever excuse I told myself. I didn’t even own weights heavier than 3 lbs!


Here’s where Vicki comes in. My yang. She has unending energy; is always smiling through the workouts and has been motivating and supportive BUT doesn't let me off the hook!  She makes working out FUN!


Yup, I just said that!


I have just completed the first week and I even recorded a workout and you can find it in the On-Demand Library along with Vicki’s many workouts under the category “2021: Your Summer Best”. I am tracking my macros and working out with a plan in mind everyday for 6 days a week. Yes, that’s right! 6 days! But some of the workouts are about a half hour! You’ll be amazed at how fast they go!

Here’s what I have for takeaways from the first week:


  • Take before pictures. Vicki told me I had to! I didn’t want to haha. She said “they are for your eyes only so in a few weeks you can see how far you have come.” I begrudgingly took photos, just for me. Who knows, maybe at the end of my journey I will feel compelled to share!

  • Have a PLAN in place. If you don’t have a plan, your workout sessions may be more haphazard and occur only when you “find the time”. We have a plan for you to take advantage of. This plan helps take the guesswork out of it. This is not a challenge, it’s more of a roadmap of how to get from here to there. This has been HUGE for me because I know what to do each day.
  • Track your macros. I realized by doing this daily that I don’t eat enough protein. That was an eye opener. I eat, what I have thought to be a healthy diet. When you start tracking macros you really get a bigger picture of what your body needs based on your goals. Read Vicki’s Blog Post about Tracking Your Macros.
  • Your PLAN should include doing something everyday for your health….including time to rest. Moving your body is so important especially if you are sitting at a desk for long periods of time or driving in a car for long periods of time. Get up, walk around, stretch, take the stairs…just move. But also include a day of stretching or rest. You’re body needs to repair itself.
“You don’t have to be EXTREME, just CONSISTENT.”
  • Be patient. I’ll be honest, everyday I am looking for changes in my body. I haven’t noticed a change on the scale but my muscles tell me that they are working (sometimes they are a little louder than I’d like) but this is a good thing. I will thank Vicki for encouraging me to take photos because when you look in the mirror daily you might not notice the subtle changes that are happening.
  • And, lastly, put your workout clothes on even when you don’t feel like working out…or should I say ESPECIALLY when you don’t feel like working out. It’s amazing how motivating just putting workout clothes on. It creates a shift in your mindset. Just yesterday I really didn’t feel like working out. But I put my workout clothes on and decided to head to my yoga mat. I told myself I would at least do some stretching. Before I knew it, I had a HIIT workout going and a little cardio action.

You can find some teaser exercises listed under Your Summer Best in our On-Demand Library and we are currently working on some exciting things and fresh content including an updated calendar coming out in March so stay tuned!

(And of course, your wellness journey is just that...a journey. You can start anytime. If you are new to working out or more of a beginner, try our FREE Take The Controls 2021 program to get your “feet” wet. You'll have daily motivation and inspiration and we break down exercises with each no longer than 15 minutes. You’ll have the confidence you are seeking to take the next step!


“Respect your body. It’s the only one you’ll get.”

In Natural Health,

Tracey DuBois, Yamuna Practitioner, RYT300, Wellness Advocate