Mosaic Fitness & Nutrition

Do you know about the mTOR Pathway?

What’s important is that you stimulate the mTOR pathway for a short period of time.
This pathway is a building and cell replicating pathway that we need in small doses only.
Small doses means 1-2 days a week or 5 days a month to replenish, repair and renew.
The point is to allow the body to drive healing from the anabolic cell-replication effect.
This is why fasting & feasting is beneficial for healing!

This is my 2nd Fast for the week!
Tomorrow Iis FEAST day 😋

These electrolyte packets help so much to stave off headaches, boredom and fatigue!

Ready to shake June up!

This month I decided to change things up!

I was diagnosed with Hashimotos last December and as I am working on my health practitioner cert, I have learned the best diet variation to try with this condition is a 3-2-2 weekly plan.

The 3:2:2 Diet Variation is an option for you to mix up your feasting and fasting.

3:2:2: stands for 3 Keto days, 2 Fast days, and finally 2 feast days.

3 days of Keto-this will typically consists of 70–80% fat, 5–10% carbohydrates, and 10–20% protein from total daily calories.

2 days of Fasting
You can plan to water fast but you could do a bone broth fast or OMAD

2 days of Feast Days
The plan is to increase your calories on the feast days, whether you increase carbs or increase protein.
Just make sure the increase feels right to you.

Today I fasted 36 hrs, I plan to break it tomorrow morning.
I got my 10,000 steps in and got in the sauna.

Tomorrow I keto and hit the weights!

Anyone else have an autoimmune disorder ? There are a few variations that may help lmk

Kim Mayer 🦋
( it’s taken me a couple days to get my thgts together)

The world lost a lil sparkle ✨ , sunshine ☀️ and joy 🤩 this week.

I have woken up every morning with memories of being in the trenches with you at the retreats that LITERALLY saved women’s lives!!

I knew any women 🫂 I encouraged to attend would be loved and accepted bc you understood so well how to look into someone’s soul and find their best!

You were a part of my healing after I picked up the pieces after my first marriage ended. Then you sat with me in the hospital during a terrible 😣 time when cancer ravaged my body.

You gave me hope…”your story will helped so many once your heal”

You trusted me enough to waterfast 💧 and do my cleanse 🥗 , I was so proud of you and you inspired me that even though we were 20 years older than me change can come at any time when you believe it’s possible and you’re willing to put into work.

When Philip and I separated you had me come over and do a “rough day box” 🗃️ ❤️You help me to take my pain and turn it into creative and help me remember who I was!

God… I miss you! 😢

We could talk about anything and everything and I always left feeling full and whole… I hope you knew what an incredible when you were!

I’m so grateful I took the trip in October to Utah to spend time with you. You kept apologizing because you were sick and I didn’t care just being in your presence was enough for me.

Even on your hardest days, you thought about other people…

I will forever treasure every piece of art you ever created for me because I can hardly finger paint 😆

Rest easy Friend… I can’t wait to get one of those hugs 🤗 🫂 again one day 🥲🥲

I love you 💔

Cancer was my Masterclass in creating deep healing and building the authentic leader in myself.

Letting Go of who I was before cancer has been more difficult then people may see on social media. It’s who I am to want to be positive and inspirational.

But the last 9 years I felt lost and rediscovering who I was hasn’t been easy. Many days I asked Who I wanted to be….if cancer didn’t come back.

Anyone who has had cancer understands what I mean.
Telling a person to “think positive”is just not the reality of somebody who faces something that could take your life.
Seeing those that also had cancer at the same time as you who have now passed on reminds you the sand runs out…

In the Spring of 2022 I felt something nagging me…
I asked myself once my boys graduate from high school where do I wanna be?
What do I want to be doing?
How do I want to have impact in this world?
How can I use my story to help others?

I see the path now.

I’m creating.

I’m getting God-inspired downloads.

The stage is about helping millions of women start again after loss and lead a vibrant life! ⭐️

Cheers 🥂 to the Restart

Want to spend an hour with me to build your E-muscles?
Join one of my virtual E-Bootcamp classes & learn to break the start cycle and never quit on yourself again.

https://mosaicfitnessandnutrition.com/shop/https/mosaicfitnessandnutritioncom/shopcategorylife-coaching

👨‍👦 Parents of teen boys, ever feel like the clock is ticking on creating those unforgettable moments? With just 18 summers to make memories, every moment counts. But let’s face it, distractions and demands can turn this time into a challenging period for both you and your teen.

Are you finding yourself overparenting, caught in the cycle of not letting your teen make those vital mistakes for growth, all because of your own internal battles? It’s a common struggle, but what if we told you there’s a brighter path ahead?

✨ Join us for an evening that could transform your relationship with your teen – and yourself! Airline Captain and Command Your Life Coach, Jeremy Stoker, alongside Hope Dealer & Art of the Restart Coach, Tracy Robert, invite you to the COMMAND YOUR LIFE event.
🗓 Date: Friday, April 19th ⏰ Time: 7 PM
This isn’t just another seminar. It’s a journey shared by two individuals who’ve navigated the tumultuous waters of adolescence into the calm seas of understanding and connection. We’ll dive into our own stories of growing pains, both as teens and now as parents, offering you the strategies that have bridged gaps and built stronger bonds.
🍿 Plus, who can say no to snacks? Come for the insights, stay for the treats – or vice versa! And if that’s not enticing enough, how about the chance to win a $100 Amazon gift card or snag some cool shirts? Whether you’re here for the wisdom, the wardrobe, or just the snacks, there’s something for everyone.
🛑 But wait, there’s more! By joining us, you’re not just signing up for an event; you’re stepping into a community committed to turning the teen years from a time of struggle to a season of growth and happiness.
👇 Seats are limited, so don’t miss out on this opportunity to make a lasting difference in your family’s life.

Click below to register NOW for the Command Your Life family night.

https://t.ly/Gsmht

Let’s make these years count – together!
See you there! 🌟

WaterFasting + Infrared Sauna
Risk or Reward?

During the fasting window, your body must learn to burn the carbohydrates stored in your muscles and liver and once depleted, rely on your body fat, known as ketosis.

This brings “hormetic” or good stress on the body like exercise. This causes adaptation and keeps the body from staying stuck.

Another example of hormetic stress is heat stress or sauna therapy.

Just as your body adapts to going without food, it also adapts to the heat of an infrared sauna, which causes the activation of longevity processes such as the production of heat-shock proteins.

So what happens if you put these together? Well, One size fits one…it depends on how well your body handles stress.

⭐️ Rewards:

1️⃣Your body can potentially burn 600-1200 calories combing these 2 things. Therefore; sitting in a sauna while fasting, you’re turning your body into a potent fat-burning machine.

2️⃣ HIGH AUTOPHAGY 🚨 together these activities can kickstart this fantastic process

3️⃣ INCREASE of Heat shock proteins (HSPs) are invaluable cellular superheroes.

😱 Risks:

1️⃣Caution if you have a pre-existing health condition. So start with 10 min sessions

2️⃣Loss of electrolytes! Take some LMNT before a sauna session is you are fasting.

Final verdict??
Blending various stressors for impressive results.
However, it’s important to remember that more isn’t always better. As we age or face health challenges, we must be more cautious with practices like using saunas while water fasting.

For more info read blog below ⬇️

https://infrared-sauna.co.nz/blog/fasting-and-sauna.

29 years ago I had an encounter with what I call “ my angel” 😇 in Austria. 🇦🇹
For months, Noreen (the English 🏴󠁧󠁢󠁥󠁮󠁧󠁿 lady I lived with as an exchange student) would talk to my roommate and about faith and she would say “just pray” 🙏🏼
Simple words that were the catalyst that day for my spiritual walk with Jesus.
It has certainly been a journey that I has blessed my life through all my hiccups.
He has been and will always be the constant.
Now I see in my boys the fruit of what began 29 years ago on Easter. ☦️

Do you see how crooked I am?

This happens to me randomly when I weight train or sleep wrong. 😑 Today I was using the filming with a heavy video camera 📹 at church ⛪️ and I have been wrecked all day!

Autoimmune diseases or dysfunction in neuromuscular patterns can be so frustrating my scalenes ( neck muscles are tight and my head is tilted… this throws the body off)

I have too much to do and had a good cry bc my body betrays me so often!

Here is what I am doing to get back to normal:
✅Rested 30 min
✅Vagus nerve Reeducation techniques
✅Breathwork
✅60min massage
✅Infared Sauna
✅Chiro appt
✅Goodnight sleep
✅Hydrate

Anyone else suffer from weird body stuff?

Let’s talk abt it

In 2022 I asked myself WHO do I need to help me reach my goals of speaking and using my story to help millions of women/people to become self leaders & advocate for themselves? ( my vision wasn’t that clear at that time by the way)! I ended up at a Tony Robbins event that put me on the path to meet THE BEST chosen family to support me and help me get CLARITY on my next steps. Literally one of the Top 5 decisions of my life has been to join this special group of people always looking to GETTING BETTER in life, love and biz! Ending another weekend with a FULL HEART ♥️ and a clearer vision for MAKING A DIFFERENCE. Thanks 😊 to the team and all the PLAYERS!

My article in Self magazine is out 🙌🏼🙌🏼🙌🏼🙌🏼

Follow me on tiktok for more 🦋at Tracythehopedealer

My Doctors Said I Had a Hemorrhoid—But It Was Actually Cancer. Here Are the Signs They Missed “Just eat more fruits and vegetables,” one told me.

I started 30 days on the
Carnivore 🥩 diet today!

I decided to do this due to ✅Autoimmune issues ( hashimoto’s)
✅Improve Weight Loss Resistance
✅Decrease Inflammation
✅Disease prevention

History 📖
2018-diagnosed with SIBO
2019-Healed by following a SIBO protocol for 6 months. This included 2-weeks on a carnivore diet, 5-day monthly fasts, Low FODMAP diet, Specific Supplementation (kill bacteria, biofilm, prokinetics, spore based probiotics)
✨I felt GREAT, no gut issues for 3 years ✨
2021-I got Covid
2022- Gained 25 lbs, thyroid nodules, antibodies, fatigue, inflammation and gut issues returned( not as bad but still 😣)
2023- diagnosed with Hashimoto’s, can’t lose weight unless I fast or do carnivore. Feel best fasting and on cellular solution supplements but looking for a lifestyle that can heal.
2024-I have all my food sensitivities & gut microbiome tests back, supplementing aimed at improving immune system, chronic viral infections and using fasting and diet variations to improve my cellular health

🧐 🔬 I have spent the last 5 years reading, following and researching how a carnivore diet is used with those suffering from Autoimmune issues.

30 days! I’m sharing my story mainly on TikTok but will update in my The Fast & Thrive Tribe weekly Join if your interested.

This pic was after I did carnivore 2 weeks in 2022… at that time I wasn’t ready to go all in nor did I have my supplement program sorted out.

Anyone else ever do this?

Ready to take control of your health journey?
We are too, which is why we have partnered with Dr. Laura Miles and are excited to share her Functional Labs Decoded program..
Don’t settle for “normal” when it comes to your labs – let’s aim for optimal!
After 16+ years in functional medicine, Laura has decoded the secrets hidden in “normal” results, and is wanting to share that knowledge with you.
It is time to unlock the power to read between the lines of your health with 5 comprehensive modules, covering everything from understanding your symptoms to decoding various lab types.
Here’s a sneak peek at what you’ll learn:
👉Deciphering your history for targeted testing
👉Blood work mastery, including thyroid, nutrients, blood sugar, and more
👉Adrenal health – your stress gland
👉Unraveling all things gut
👉A deep dive into Mold issues
Ready to embark on this health-transforming journey? 🌿
Head to the link in my bio to sign up for Dr. Laura Miles course where she dives deep in her course Functional Labs Decoded.
Don’t forget to use my special coupon code for 10% off!
🔗 tracythehopedealer🔗

Ready to take control of your health journey?
We are too, which is why we have partnered with Dr. Laura Miles and are excited to share her Functional Labs Decoded program..
Don’t settle for “normal” when it comes to your labs – let’s aim for optimal!
After 16+ years in functional medicine, Laura has decoded the secrets hidden in “normal” results, and is wanting to share that knowledge with you.
It is time to unlock the power to read between the lines of your health with 5 comprehensive modules, covering everything from understanding your symptoms to decoding various lab types.
Here’s a sneak peek at what you’ll learn:
👉Deciphering your history for targeted testing
👉Blood work mastery, including thyroid, nutrients, blood sugar, and more
👉Adrenal health – your stress gland
👉Unraveling all things gut
👉A deep dive into Mold issues
Ready to embark on this health-transforming journey? 🌿
Head to the link in my bio to sign up for Dr. Laura Miles course where she dives deep in her course Functional Labs Decoded.
Don’t forget to use my special coupon code for 10% off!
🔗 tracythehopedealer🔗

mosaicfitnessandnutrition.com/blog/2024/2/29/the-best-tips-to-take-care-of-yourself-from-head-to-toe

The Best Tips to Take Care of Yourself From Head to Toe — Mosaic Fitness & Nutrition The Best Tips to Take Care of Yourself From Head to Toe If you have a busy schedule, it can be hard to find time to care for yourself. However, looking after your health is essential to feeling your best. Fortunately, there are plenty of small ways to incorporate healthy habits into daily life.

Soooooo…. Here is the LIVE 😆

https://youtu.be/lOnwPVDRY2Q?si=B4mweUj6wvT1Ciov

I never clicked the FB live on, new computer 🖥️ but fortunately I also had Tiktok live going.

So I couldn’t share it straight from my phone. I had to load it on my YouTube channel, but here it is!

Fasting for Health Live Q & A

✅How to Fast for Health & Healing safely 🚨
✅Types of Fasts
✅How to Start Fasting
✅Prepping for next weeks 3-day fasts

Next fast:
Sun, March 6th-Wed, March 9th

I had a technical hiccup so this is my TikTok live, I do mirror the camera so you can see the words!

Fasting for Health & Healing Chatting about✅How to Fast for Health & Healing safely 🚨 ✅Types of Fasts✅How to Start Fasting✅Prepping for next weeks 3-day fastsJoin my FB Fast & Thrive Tr...

Live Q & A in the The Fast & Thrive Tribe

Tuesday 2/27 at 7pm CST

✅How to Fast for Health & Healing safely 🚨
✅Types of Fasts
✅How to Start Fasting
✅Prepping for next weeks 3-day fasts

Invite your fasting-curious friends & family!

See you there😊🙌🏼

How To Revitalize Your Health by Managing Chronic Inflammation

Chronic inflammation is the subtle saboteur of well-being, serving as the harbinger of various ailments and compromised health. This comprehensive guide, presented by Mosaic Fitness & Nutrition, aims to decode the complexities of inflammation and furnish you with effective strategies to mitigate it, thereby catalyzing a journey towards a rejuvenated and healthier existence.

Read More

How To Revitalize Your Health by Managing Chronic Inflammation — Mosaic Fitness & Nutrition Chronic inflammation is the subtle saboteur of well-being, serving as the harbinger of various ailments and compromised health. This comprehensive guide, presented by Mosaic Fitness & Nutrition , aims to decode the complexities of inflammation and furnish you with effective strategies to

Join the Fast & Thrive tribe to learn how to Fast for health, Thrive after illness & Build healing habits in your life.
🔗 is in the bio 🔗

⭐️Check out my results!!!⭐️

My first score was done 9/12/2021 Not Optimal & this last one was December 2023.

😣A Not Optimal score can mean that cells are not functioning optimally (not efficiently producing energy, not repairing DNA damage, or clearing metabolic waste products), resulting in accelerated aging as well as poor metabolic, cardiovascular health, and brain health. 👎🏻

😃A Good score means that your cells are producing enough energy to sustain your needs and your cells are efficiently “cleaning up” cellular waste products (such as free radicals) 👍🏼

✨Did you know?✨

Mitochondria are considered the powerhouse 💪🏻 💥 of the cell, supplying energy for basic cellular functions like care and repair of cells in the body.
Each cell contains hundreds to thousands of mitochondria that have their own DNA 🧬 known as mitochondrial DNA.

When cells lack the nutrition they need and can’t function properly or produce energy efficiently over time, your metabolism slows, your body ages 👵🏻faster and illness 😷 may occur.

I try and do the Viome Full Body Intelligence test annually. It checks Gut, Cellular & Oral Health and helps me know which Superfoods, Supplements and Foods I should Avoid.

Link in the bio to Order your test today!

So many people have asked where they can get my client Dixie Turnbull shirt! ⬇️⬇️⬇️⬇️
All proceeds are going towards my cancer thriver bagaboo gifts 🎁

https://www.customizedgirl.com/design/4806735/Everything+Hurts

❤️Happy Valentines Day❤️
Our first interaction with love starts with mom.

Ancient Healing for Modern Times

📢 Exciting News! 📢

Are you struggling to lose weight, despite following a perfect diet and exercising regularly? Do you often feel low on energy and have imbalanced blood sugar and hormones? Well, I have some fantastic news for you!

After chasing health for years because of my own struggles and personal experimentation, I have discovered a game-changing strategy that can optimize your hormones, regulate blood sugar levels, and promote healthy weight loss and maintenance. It’s called Diet Variation, or feast/famine cycles, and it is based on the ancient healing practices of our ancestors.

I have personally benefited from the Diet Variation approach and I started successfully implementing this strategy with clients who have been struggling to shed pounds for years, and the results have been nothing short of remarkable bc it is helping people get their health back!

If you’re ready to break free from weight-loss resistance and embark on a journey towards a healthier, happier you, then stay tuned! I’ll be sharing more about the incredible benefits of Diet Variation and how you can implement it in your own life.

Remember, you don’t have to struggle anymore. Let’s unlock the secret to sustainable weight loss and vibrant health together! 💪💚

🎨 The Art of the Restart 🔄

Sometimes, life throws unexpected challenges our way, forcing us to hit the reset button and start over. But in these moments, we have the opportunity to embrace the art of the restart. 🌟

Just like an artist who takes a blank canvas and transforms it into a masterpiece, we can take our setbacks and turn them into something beautiful. 💫

The key is to approach each new beginning with an open mind and a willingness to learn and grow. Embrace the unknown, for it is in the unknown that true creativity and innovation thrive. 🌱

Remember, every restart is a chance to redefine ourselves, to discover new passions, and to create a life that truly reflects our deepest desires. 🌈

So let’s embrace the art of the restart and paint our lives with courage, resilience, and endless possibilities! 🎨✨

🏋️‍♀️ Every workout is progress! 💪 Keep pushing yourself and remember that every small step counts towards reaching your fitness goals. Don’t compare yourself to others, focus on your own journey and celebrate each milestone along the way. You got this! 👊

Have you had cancer? Know someone who has?

Fasting for 72 hours can reset your immune system 🙌🏼🙌🏼🙌🏼

A 6-month study 📋from USC ( Valter Longo, Prolong) was done in 2018 on fasting for 3-days an have a significant improvement in your body’s health.

This study was done on mice & humans who were currently going through chemo. The results showed the white blood cells and other toxins in the body were flushed out over the course of the fast.

✅When a human goes without food for a prolonged time, your system tries to save energy by recycling immune cells that are not needed or damaged.

✅Your body uses the stored glucose, fats & produces ketones to keep you going and flush out the toxins, damaged parts of the cell.

There are many ways to start fasting but those of us who have had health conditions need to be more aggressive to restore our body’s health systems!

Join The Fast & Thrive Tribe ( on FB) to participate in monthly fasts and learn the benefits of fasting, how to start over after illness or injury and living a Diet Variation Lifestyle.

Learn more by checking out this article:
https://buff.ly/3ALCde8

Checkout my Water fasting playlist on YouTube:
https://buff.ly/3s3IZYH

Have you had cancer? Know someone who has?

Fasting for 72 hours can reset your immune system 🙌🏼🙌🏼🙌🏼

A 6-month study 📋from USC ( Valter Longo, Prolong) was done in 2018 on fasting for 3-days an have a significant improvement in your body’s health.

This study was done on mice & humans who were currently going through chemo. The results showed the white blood cells and other toxins in the body were flushed out over the course of the fast.

✅When a human goes without food for a prolonged time, your system tries to save energy by recycling immune cells that are not needed or damaged.

✅Your body uses the stored glucose, fats & produces ketones to keep you going and flush out the toxins, damaged parts of the cell.

There are many ways to start fasting but those of us who have had health conditions need to be more aggressive to restore our body’s health systems!

Join The Fast & Thrive Tribe to participate in monthly fasts and learn the benefits of fasting, how to start over after illness or injury and living a Diet Variation Lifestyle.

Learn more by checking out this article:

https://buff.ly/3ALCde8

Checkout my Water fasting playlist:

https://buff.ly/3s3IZYH

Excited I had the opportunity to work with Connor McGovern while he was with the Cowboys!
BUT LOVE ❤️ Watchinghim play with my hometown team!
Thanks for the jersey #66

Learn about how High Altitude O2 training can 10X your recovery and performance!
https://mosaicfitnessandnutrition.com/oxygen

“I’m Doing My Personal Best” 💪🏻
I’ve trained Steve for 18 years and have the BEST conversations and laughs!
I am sure that he has enough exercise, knowledge, and nutrition information to start his own business but ACCOUNTABILITY is why he shows up on Tuesday-Thursdays.
Our workouts have changed since the days of Lifetime Fitness but “stevisms” as I like to call it never get old!
I will always be so grateful to have made a career out of doing what I love ❤️
This year I made shirts for all my clients with their word of the year on the back, aren’t they cool?
DM me if you want the 🔗 to grab one of these! #2024

🌟To all the incredible cancer thrivers out there, I want to acknowledge your strength, resilience, and the journey you’ve been on.
Here are some thoughts i want yo share that helped me navigate starting again during and after cancer.

🌼Your heart will not only beat again, but it will also thrive and experience a newfound appreciation for life’s precious moments.

🌼Cancer has a way of transforming us into individuals who truly know ourselves, our values, and what truly matters in life.

🌼Growing older becomes a blessing, a reminder of the strength and wisdom you’ve gained throughout your journey.

🌼Embracing the mundane moments becomes a source of joy and gratitude, as you realize the beauty in the simple things.

🌼Fear loses its grip on you, empowering you to go after your dreams and desires with a newfound determination and courage.

🌼You learn to embrace and accept every aspect of yourself, recognizing that our imperfections make us unique and beautiful.

🌼Boredom dissipates as you find wonder and excitement in the everyday moments, appreciating the gift of life.

🌼The opinions of others hold less weight as you realize the importance of staying true to yourself and following your own path.

🌼You discover the power of starting fresh and the endless possibilities that come with it. Every day is a chance to begin anew.

Remember, you are not just a survivor, but a thriver, an inspiration to others facing their own battles. Keep shining your light and spreading hope to those who need it. You are truly remarkable. 💪💛