Thanksgiving Sale

It's Thanksgiving week in the US, and we're starting our holiday celebration a little early by offering your choice of discounts on Fit by Tracey DVDs. Now through Sunday, November 28, choose your discount.

FREE SHIPPING - enter the code thankshipus for free US shipping or thankshipint for free International shipping. Please note, we charge the US shipping rate for orders to Canada.

BUY ONE, GET ONE HALF OFF - enter the code thanksbogo at checkout.

15% OFF YOUR ENTIRE ORDER - enter the code thanks15 at checkout.

If you have any questions or concerns, email support@fitbytracey. Happy shopping!

New Kickboxing Workout

The following clips are from REHEARSAL (not the actual video) this is NOT the actual video, only the rehearsal. Video to be filmed 10/29/10For ORDERING information please go to brucechung.com
DVD Consulting/Directing by: Tracey Staehle
Workout Segments directed by: Susan and Bruce Chung
Producers: Susan and Bruce Chung
Workout created and choreographed by: Susan Chung

Tracey is NOT in this workout DVD, she is just consulting/directing

RAPID FIRE: KICK, BOX AND CORE BURNTM

Introducing...Master Susan Chung - 5th Dan Black Belt
(picture of Susan holding a CORE BALL)

Fewer than 100 women in the United States have earned the rank of Fifth Degree Black Belt. Included in that exclusive group is Master Susan Chung.

Sue began her Tae Kwon Do training 27 years ago and achieved the rank of 1st degree black belt in 1986. In 1993 Sue and her husband Bruce (7th Dan Black Belt) opened Bruce Chung's Tae Kwon Do Studio in Harrison, NY.

Sue is a graduate of Fordham University with a BA in Communications. Among her many impressive credentials are: 5th Degree Chung Do Kwon Certififed Tae Kwon Do Master, 4th Degree World Tae Kwon Do Federation Certified, Licensed Official with the National AAU Tae Kwon Do Program Class E, ISCA Certifed Aerobic Kickboxing Instructor, AFFA certified Group Fitness Instructor and Personal Trainer, USA Gymnastics Safety Certified Instructor, a former black belt women's forms and sparring champion, a triathlete having completed the Jardin Westchester triathlon in September 2008, competed in More Magazines half marathon and is the mother of Josh 17 & Katherine 12.

With all of this experience and training it's no wonder Sue wants to bring her love of fitness to the home exercisers!

Rapid Fire: Kick, Box & Core BurnTM is the first of Sue's Power Optimization Training WorkoutsTM, click below to see some previews of this workout coming to you this holiday season!RAPID FIRE: KICK, BOX AND CORE BURNTM

The workout is chock full of moves that will reshape your entire body and burn mega calories. It is broken down into 3 main cardio workout sections: Shadow Boxing, Aerobic Kicking & Heavy Bag. Included on this DVD are mix and match options along with premixes.

- Warm Up
- Shadow Boxing
- Aerobic Kicking
- Heavy Bag Workout
- Core - includes standing core ball work, sitting core ball work, supine with core ball and w/out
- Stretch

This workout will appeal to anyone who loves to sweat and who wants a tough active workout. The moves are straightforward but the workout is advanced and does include a modifier for lower impact moves.

Equipment used:
heavy bag (optional)
light dumb bells
core ball
boxing gloves

Warm Up



Aerobic Kicking

Aerobic Kicking

Aerobic Kicking



Aerobic Kicking



Shadow Boxing



Shadow Boxing





For ordering information go to

http://www.brucechung.com/home2.html

or stay tuned to my blog!

Getting ready to film

Since this workout is probably my most challenging to date and I am trying to get back to my pre-Scarlett shape, I am working extra hard at regaining strength, coordination, balance and agility.

Although I didn't ever lose my balance when I was pregnant, I am finding that with this workout in particular I have to be at my absolute best. In order to perform each kick with precision and control, balance is a KEY ingredient in the mix.

Here are some things I'm now doing to prepare for filming - which will take place in a few weeks.

Kicks are really effective if you do them correctly, with proper foot placement, notice how my heel is pointed toward my target (on my standing leg) to protect my knee and how when I execute my roundhouse I'm striking my target with the laces of my shoe. My shoulder, hip, knee and ankle are all in a straight line - this is how a roundhouse is properly executed. Now to gain balance and strength I do 100 every other day. It really helps to kick a target, like a heavy bag, but if you don't have one - kicking in the air is fine, it will help to improve your balance.

Another thing I do to help increase my lower body balance and control is stationary lunges off of a high bench - great for overall leg strength and balance. You can use weights or not, totally up to you! I do 25 on each leg with 15 lbs. Notice how my chest is open, my shoulders are retracted and depressed, my shoulder lines up with my hip and my knee doesn't extent past my toe. It's very important to keep your core locked on this one - as with the kicking exercises, this will not only help to control your balance but it will also help strengthen your core!

More exercises and tips coming soon!

More pics of Rian

Welcome, Rian Nicholas Staehle!

Rian Nicholas Staehle
Born September 9, 2010
1:55pm
7 lb 20 inches
Proud family - Brad, Tracey, and Scarlett Staehle

Tracey says he's a perfect angel! We'll post more pictures soon.

Scarlett's first Cathe RT

Even though Scarlett was at the 2008 Cathe RT with me (in my belly) she got to experience the real thing this time! Along with her puppy dogs and her daddy, they made the trip to NJ to meet Cathe in person!

We all had a great time. The classes were full of that Cathe energy and spirit. At times I forgot I was expecting ;-p

Scarlett's First Cathe Road Trip

Scarlett loves working out with her mommy, but she may branch out a bit to add some variety. She's attending Cathe's road trip this weekend. Looks like Scarlett added to the cuteness factor!

What's New...

We have a new home page with our latest DVDs. Coming soon are some new pictures and video clips and DVD store.

I am 33 weeks along now with baby #2! Just over a month to go and I'm already gearing up to film in 2011. It sounds like a far way off but it will be here before we know it!

I'm excited to take the remainder of 2010 and enjoy my new expanding family. We've had a very busy summer thus far.

Fitbytracey.com is moving

We are moving fitbytracey.com to a new host tomorrow, April 30. The new host told us that 4 to 24 hours of downtime is inevitable. So we wanted to prepare you. If you need to reach us for any reason during the move, you can email fitbytracey@gmail.com. If we need to keep you updated, we will post on Tracey's Blog. The direct link to the blog is http://www.fitbytracey.blogspot.com/. Thanks. We'll see you soon!

In loving memory

In loving memory of my mom Theresa Pia Daugherty May 27, 1930 - April 15, 2010
Her love, generosity and devotion will live on forever

Fit & Strong Pre & Post Natal Workout PRE-SALE

PRE-SALE BEGINS TOMORROW!!!!
FRIDAY MARCH 5TH - SUNDAY MARCH 7TH ---
Begins at 7 am EST Friday & ends Midnight EST Sunday
PRE-SALE PRICE $15.99 + FREE US & INTERNATIONAL SHIPPING
REGULAR PRICE $19.99

Estimated Shipping date is April 6th

Fit and Strong is two workouts on one DVD...and then some! You DON'T have to be pregnant to do this workout! It is a GREAT workout for anyone at any time.

Follow these links to preview clips:

Fit and Strong Introduction

Prenatal Upper Body

Postnatal Circuits
It is created in circuits so you have options. If you're short on time or energy, just do one circuit. There are some "extras" too. Here is a breakdown:


PRENATAL WORKOUT:
Warm up to cool down is 58 minutes (that is including both the w/u & c/d)

Warm up totals 5 minutes
Cool down stretch is 5 1/2 minutes

Workout Format:
Circuit #1 - 18 minutes
Back, Chest, Shoulders
Equipment Used round 1: light weights (2 & 5 lb Dumb Bells), Band, Stability Ball, Bench,
Back Rows with Dumb Bells and then with Exercise Band
Reverse Flys on Stability Ball using light dumb bell (2 lb)
Reverse Flys on Bench
Incline Chest Press on Stability Ball using 5 lb Dumb Bells
Incline Chest Press on the Bench using 5 lb Dumb Bells
Push Ups
Over Head Shoulder Press on Stability Ball with 3 lb Dumb Bells
Straight Arm Lateral & Front Raise with 3 lb Dumb Bells
Triceps Kickbacks - 3 ways with 2 lb Dumb Bells

Upper Body Stretch/Hydration - 1 minute

Circuit #2 - Legs - 19 minutes
Squats no weight
Squats on Stability Ball no weight
Plie Squats - no weight
Stationary Lunges with Band (adding biceps curl)
Front, Side & Back Lunges
Standing Inner & Outer Thigh Exercises with Band
Side Lying Inner & Outer Thigh Exercise on floor with no weight
Hamstring & Glute Exercises on All Fours - no weight

Low Back Stretch/Hydration - 1 1/2 minutes

Core - 7 minutes
Side Oblique Crunches
Incline Stability Ball Crunches
Stability Ball Planks
Side Lying Floor Planks

Stretch - 5 1/2 minutes

Question & Answer with APRN Midwife Melanie Melowcowsky - 7 minutes

POSTNATAL WORKOUTTotal running time is 1 hour and 11 minutes
Warm up is 5 minutes
Cool down is 7 1/2 minutes

Circuit #1 - back, biceps, legs - 14 minutes
Deadlift - Cathe Body Bar 14 lbs
Squatting Bicep curls - 5 lbs Dumb Bells
Low Lunge with Back Row - 5 lb Dumb Bells
Wall Squats
REPEAT Circuit using different equipment just Dumb Bells (5 lbs)
Deadlift with Dumb Bells - 5 lbs
Squatting Biceps Curl - 5 lb
Low Lunge with Back Row - 5 lbs
Wall Squats

Circuit #2 - Total Body - 23 minutes
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)
REPEAT
Squat with Bicep Curl into OH Press
Knee lift w a ball twist (using Cathe 5 lb fitness ball)
Side lunge with a ball twist (using Cathe 5 lb fitness ball)
Squat with anterior and lateral raise (5 lb Cathe dumb bell)
Plies with Arm Circles (no weights)

water break

Circuit #3 - Abs & Upper Body 15 minutes
Abs prep
Chest Press with a Torso Lift (on floor with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on floor with 5 lb dumb bell)
Triceps Extension (on floor with 5 lb dumb bell)
Pushups (regular)
Military pushup
REPEAT using Stability Ball
Chest Press with a Torso Lift (on Stability Ball with 5 lb dumb bell)
Chest Fly with Glute Squeeze (on Stability Ball with 5 lb dumb bell)
Triceps Extension (on Stability Ball with 5 lb dumb bell)
Pushups (regular)
Military pushups

Circuit #4 - Shoulders, Glutes, Core - 16 minutes
Superman doing just upper body (no equipment)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (no equipment)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise (using pink 2 lb Cathe Fitness Ball)
Supine Inner Thigh Squeeze (no weight)
REPEAT
Superman doing just upper body (using pink 2 lb Cathe Fitness Ball)
Superman doing just lower body (no equipment)
Full Superman doing both upper & lower body (using pink 2 lb Cathe Fitness Ball)
Twisting Plank (no equipment)
Hamstring Curls (prone position, no weights)
Side Lying Rotator Cuff & Outer Thigh Raise using pink 2 lb Cathe Fitness Ball
Supine Inner Thigh Squeeze (no weight)

Cool down - 6 minutes

Walking Stronger Download Update

Good news! The Walking Stronger download issues have been resolved. We've tested the new format on multiple computers and there were no problems on any of them.

We tried to keep things as simple as possible. If you have already downloaded Walking Stronger, you can download the new version using the same link and access code as you used before.

If you have any problems with it, please email support@fitbytracey.com and we'll do our best to take care of it for you.

We apologize for the inconvenience. Thank you for your support and your patience.

Walking Stronger Download

I just wanted to give you a heads up. Some customers have reported that the Walking Stronger download stops playing a few minutes into the workout. We're working to correct it now. If you have any problems or questions, please email support@fitbytracey.com. We'll keep you updated. We apologize for the inconvenience.

Here's the Latest on Walking Stronger

Walking Stronger is in stock! All preorders shipped yesterday, February 25! If you preordered the Walking Stronger DVD, you will receive a free download of the mp3 and mp4 versions. We are still trying to get the download functioning properly. As soon as we do, we will send the shipping confirmations with your code for the free downloads.

If you preordered the download only, we will send your code as soon as all the glitches are worked out. Keep watching the blog and your email inbox.

We can't wait to hear your feedback. Enjoy!

Walking Stronger Update

I've got a long (over 6 minute) clip on Facebook. The long clips won't upload to the blog but they will be available in my DVD store and on YouTube.

Walking Stronger will go to duplication today and should be shipping to you in less than 2 weeks. I will post when I'm about to ship.

Thanks!!

Walking Stronger Cover

Scarlett's debut

I just had to add this!

Walking Stronger new clips...

Walking Stronger - Clip

More clips coming...

I am working on the other clips now for some reason they won't load. I'll get them up as soon as they process to the blog.

Walking Stronger clip - Allie on floor

Here is the first of many to come - this is unedited footage
Combo #1

Walking Stronger Clip 2

Clip #2, showing hills with walking lunges. I am at a 15% incline, Bobbi is at 10%, Allison is showing options both on the floor and the bench. We also have part of the shoulders track in this one.

CKBC Shipped!!!

Every order has been shipped! Thank you all so very much for your continued support.

Enjoy!!

Coming Soon to a Mailbox Near You...

The wait is over!! Cardio Kickbox Challenge arrived from the duplicator today.

Be watching your email inbox for a shipping confirmation later today. And be watching your mailbox for Cardio Kickbox Challenge!

If your preordered CKBC and you have any questions, please email support@fitbytracey.com.

Cardio Kickbox Challenge Shipping

Great news! CKBC shipped from the duplicator to Tracey today! It is expected to be here tomorrow. Tracey has the labels printed, and she's ready to ship. If it arrives as scheduled, she will be shipping it to you tomorrow. Watch the blog for up to the minute updates.

Walking Stronger

More clips to be posted this week - so stay tuned!

Walking Stronger Clip

Happy New Year!!!

This is a clip my editor did to get something out to you. I will post more next week with lots of footage of Allie on the floor!

The presale price will continue through 7am EST Sunday, January 3.