Author: Bikini Competitor TracyH

Hi! I'm Tracy. I'm 48 years old and I've been in the fitness industry for 32 years! I own SleekBodyMethod personal training in Saint Louis, Mo. I am a bikini athlete training for my 2015 season. I am also an IIFYM coach and certified in advanced sports nutrition. I do online training . Follow me for fitness tips, workouts and IIFYM info! http://www.sleekbodymethod.com/online.htm

Show updates and Corona Virus 2020

On By Bikini Competitor TracyHIn macros

mang
SD with Mango!  It’s cool.

So here we are! All of us are in this together!  All shows are canceled and we are focused on flattening the curve.  We are learning how to socially distance and be socially conscious.  Some of our friends are struggling because they can’t work.  Some of our friends own small businesses are are greatly compromised. Our show promoters, including myself, are sad but resilient.  Shows can be rescheduled and we can approach with a new excitement.

Personally, if the show had gone on, I would have bowed out. I don’t feel that shows should be going on when we are in crisis. We need to socially distance and I think end -arounds and loop hole mentality are selfish. I’m not apologizing for that.
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I struggled to get egg whites and protein for my show prep from the stores. They are cleaned out.   I can’t find a  way to not feel like the biggest douchebag, asshat for being upset that I can’t get 4 containers of egg whites for my bikini show.  There are bigger issues and families are not getting what they need for nutrition!  Food shortage or just hoarding issues are keeping people from feeling safe.  I wish more people cared about others.

So my thoughts for stuff.. it’s not about me.  My journal/bloggie was to document how I did my show prep and share info.   There will be shows to do and performances to put on.  I’m so sure of it.

WOFH  
The other thing I want to say is that working out from home is challenging for a lot of people.  Our team is offering free workouts on Instagram to give people some new ways to train.   I am the circuit queen. I like to get things done and on the books.  My workouts are going to be blasts for a big burn!

Image may contain: Tracy Holtzmann, possible text that says 'Train with me LIVE! Thurs 3/19 2pm CT Booty/core Friday 3/20 2pm CT Full Body Blast Updated schedule at at SleekBodyOnline.com com IG @IIFYMCOACHTRACY'
Optimal equipment would be
Stability ball
Optimal equipment is
Booty Band 
Dumbells
Mat
Power cords like these

If you have to train body weight.. that’s ok too!

Listen, I take nothing for granted.  We can understand that challenges create growth.
If you need help with your plan or have questions I can help with.. please message me.
My instagram is here 
We got this!!

7/2 weeks out

On By Bikini Competitor TracyHIn macros

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I had a pretty strong week. I am super tired now and I’m starting to feel this prep. It’s been over 14 weeks I’ve been on prep, so this is expected. But my check in this week was great. I switched to a smaller suit though. The tiny suit is one I had made but didn’t fit on day of show because it was made for someone else. So I’m happy that I might be able to wear it!  You will notice that I’m in two different suits so that’s why.

7abs

Posing!
I  met Julie for posing and we rocked.  I’m feeling really good about where I’m at.

Workouts.
I got all of them in, including two track workouts this week. I was still feeling a tiny bit under the weather. Just not totally recovered but I did all my workouts.
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In light of all the issues with the Corona Virus, I’m taking the exact same precautions I always take at the gym. I’m disgusted at other people!  But this stuff is always in my bag.  I’m not dealing with other people’s grossness.
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My booty Band is here if you need one.

BONUS:  C4 PRE WORKOUT GUMMIES
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I found these babies on Amazon. I decided to really start bumping my sups here at the end of prep. I have been using coffee and Redbull as pre workout but I’m pretty pumped about these gummies.  Serving size is 5 gummies and they are just 18g C.  That fits into my pre workout food but also has all the magic of C4. They are just $9.99 a jar and that is 6 servings.  That is about $1.67 a serving. My Red Bulls are almost 3 bucks a can. So I’m going to be good with this. I like them. You can get them here!!

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I also got new hair color from my Hair Guru, Melissa Boston. She creates my color for me. This is a new color and I love it. It’s fire. My wings are black and this is going to be amazing on stage and in my shows!!

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I worked on my Manson pieces and this costume from Amazon is for the Dahlia Showcase 4/11 and the Side Show Menagerie at Crack Fox STL.   Fun!

Food:
My food has been spot on this week. I had a macro drop and I felt it. I had one day that I was done with my macros at 3pm.  I have not done that in 14 weeks. I was so hungry. I’m going to do a refeed on Sunday and see if I feel better.

Water: still a struggle. I need to do better.  It’s a daily goal.
I hope it’s going alright for you!! Let’s push hard this week!!
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8/3 weeks out

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, competition bikinis, competition update, macros

8weekscollage
Just finished week 8.  I was sick until Thursday. I don’t feel like I progressed any. I’m not skipping updates because it is what it is. I’m for sure feeling inflamed today.  I slept 11 hours last night which is amazing but I could have kept sleeping!  I’m still not feeling like fully recovered.  This week, I was on my food but I only had a few workouts and they were not full steam.  I’m really worried about getting sick again in prep.  Everyone I know is sick.  We all have to do everything we can to stay healthy.

8weeks1
Track was done. I did what I could though and it was cold!!  This weekend is warming up so I’ll get out again!

8weeks2
Cardio and posing done. Yep.

8weeks3
Hit that leg day at Fit City tho.  I need a good booty pump.

8weeks4
Hit some practice for my shows.

Water: Heck yes.. I had nothing else to do but drink water!

So let’s just say.. this coming week at 7 weeks out.. I’m ramping back up!
Stay well.. keep pushing!

9/4 weeks out.

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini Contest Prep, bikini team, competition bikinis, competition update, Competitor secrets, progress

Well..this week did not go as I had planned. I hit the ground running but got a terrible cold so my workouts were haulted after Tuesday. I don’t train sick. So here’s how things shaped up.

Cahokia Mounds

Track workouts are always part of my prep. The Cahokia Mounds is a great spot to train. It’s brutal. I made it 4 times up and down . That’s good for me. I only do these in prep. By the last week I’ll be at 10 or so trips up. It does the trick.

Walmart Grocery App Pick up

After the Mounds we headed to pick up our prep order for the week from Wal-Mart. It’s been really nice to be able to order our food online then run and pick it up. We actually spend less than going into the store. It’s also nice to not have to be tempted by the treats in the store. Let’s just say, it’s a good idea for our situation. Crock pot prep takes a few hours but we eat on it all week.

Made a shape.

On Monday I had a pole lesson for my show and did some things.

Tuesday Gym time

I made a solid trip to the gym for legs and it felt great.
Water: Made my goal!! Since I’ve not been well.. I don’t have much else to do but drink water.
Food: Still on my normal macros and I’m slowly chipping away at the extra fluff.
Sleep: Ugh.. I can’t breathe so no.
Posing: I did pose this week! I’m working on holding my poses while I’m in between sets.

4 weeks out from mOBSCENE . My costuming.

I am hoping that I feel better this week. I have a photo shoot on Monday and some rehearsals this week. I just don’t have time to be sick!!
I hope you have a great week.

Puppy!! She needs scritches. Her name is ROO FERRIGNO.

10/5 Weeks out

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, bikini team, competition update, progress, weight loss
Beginning 10 weeks out until NGA

I actually started prep after Thanksgiving last year. I took one day off for Christmas. I’ve been perfect on my macros every day. That sounds braggy. I don’t mean it to be, just that I felt so good and calm it isn’t hard. I have a lot of food. A LOT. I haven’t cut my macros yet at all since I started 11 weeks ago. I always do about a 20 week prep. I wasn’t sure how progress would be with all the hormone issues I’m having. I think I had a good week.

I started taking good pics about a month ago. I’m not sure why I waited. But in anycase.. here are the comparisons. I told you, this blog is the reality, not the instagram fairy tale. I have to chip away at every bit of progress.

4 weeks progress.

Food this week was great. I still have taco salad for lunch. I’ve been doing lots of raw veggies and dip. I use cottage cheese for the dip though. We have our prep food down to a science. We can order from Wal-mart’s app and they bring it right out to the car!

Valentines: We did a special meal. I have to say that I should not have tried to go into the grocery store on Valentines Day. All the pink cookies and cakes were really talking to me. I held back macros for dinner so I was hungry! NOOOOO.. that’s not the time to go shopping.

In prep, I try to have a steak or red meat once in while. I don’t really like it except for burgers. I freaking love burgers. We bought lean, grass fed filet and baked potatoes. We made Spinach Salad too. My goal was to have 2 Smore’s. I bought the right Graham crackers. The ones with the cinnamon sugar on them.

The steak, I could not even eat it. I just can’t even get it down. The graham crackers were like cardboard. I haven’t eaten those for ever so I guess they are different. GROSS. I threw those in the trash. Never mind.

Posing: Practicing every single day. My back is on fire!! I’m hoping it will get better and better. It’s really hard.


Always Be Posing #abp

Water: UGH!! Terrible. I need to get it together. I hate it so bad! I’m going to come back next week having hit my water goals. Committed.

Sleep: I had 3 great nights. I felt like a different human! It was freaking amazing. The rest were pretty bad. I know if I had better sleep overall, I’d be doing better on this project.

I have all my wardrobe for both shows!! My wings are coming this week, I’m told. I love my suits that were graciously sent to me by one of my team mates! ❤

Workouts: Never any issues. I have a lot of pole this week. I’m getting close on my show and need to step up my practice time.

Thoughts:
A few times this week, I looked at myself in the mirror with disdain and said “why are you even trying this?”
I was able to reset my thoughts and ground myself. This is MY project. It’s about what I can accomplish and I deserve to be on stage just as much as anyone. I am working really hard and focused. But I’m enjoying this process. I like documenting the journey so I can learn!!

I bought this up in one of my other blogs, but having done so much counseling, I don’t even crave things like I used to. I can’t explain that freedom and the relief. Had I not had all the trauma, I’d never have been someone who struggled so hard with eating disorders and using food to cope. But it is what it is.

In prep, I have been able to use it as a coping mechanism and not deal with my issues. It’s a good fit for someone like me and not in a good way.
When I hit the wall in 2017 after my last show, I took that time to get my mental health together. It’s been horrible. I’m not going to lie. Horrible.

All that being said, is just to say, this blog goes all the way back to 2014 preps. I can see growth. I hope that in the years to come I can read back on these posts and see even more growth!!

Bun. He’s happy you are here.

11/6 Weeks Out

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, bikini team, Gym time, Health and fitness information, HOW TO, IIFYM, macros, Motivation
I am very bruised on my thighs. That is what you are seeing. It is what it is. I worked hard yesterday.
I did my workout at Fitcity then went to Dahlia for Open pole to work on strength.
I had a great week. I still have almost 3 months to go!
Yep.. it’s all out there. I’m just working on progress and chipping away at the lower body. It is always brutal getting leaned out in the lower. And to be perfectly honest, I prefer a juicy round booty. I’m not going to hate on any of my physiques. This is a project.

I had a great week. I got all my workouts in. I felt like I got some changes this week. My food was on point. . My pics today are actually in a show suit. My last two suits were not suitable for this show. The blue one from last week was a suit I wore in 2015 and it didn’t fit me until show week! It’s much too big now. This beautiful silver suit is stage tiny.



Water is always really hard for me. I get it. I feel much better when I drink it that is for sure. It is much better but not 100 percent. Still a goal for this week to get a better handle on that

Sleep is terrible. Do you sleep well? I have hot flashes all night and I’m awake for hours in the middle of the night. I am doing everything I can in regards to ‘remedies’ for menopause symptoms. I have had my food really spot on and I am not eating sugary things. I don’t notice that it makes it worse but I’ve read some people say it does.

I’m not going to food shame sugar or call it the devil. This prep, I’m not craving or looking for it. I have had a lot of counseling and dealing with stuff has really changed my desire for ‘comfort’ foods. I’m really happy with my food and it’s lovely. I probably get sucrose in a few items that I’m eating but it’s not a big deal. I love Powerful Oats and I’m sure it has a little.

My point is.. I’m eating really well, I haven’t dropped macros and I’m getting all my nutrition needs met. I just can’t sleep! I know that has some effect on my results too.


FOOD!
I have to thank the mister who is on the crock pots! It’s too cold to grill so we’ve been doing a lot of crock pot meals. My favorite still is lean turkey meat with taco seasoning. I have a bunch of containers of cut up things like
tomatoes and onions. I make taco salad for lunch.
We are doing a lot of cut up veggies and dip. Cottage cheese and dip mix. Boom.
I also eat baked chicken thighs. So good. I just adjust my fat for the day . Easy peasy lemon squeezy.

My friend Kelsey told me about a new Starbucks drink. Cold Brew with a splash of oatmilk and SF cinnamon syrup. It’s the Kelsey Oatmeal Cookie.

POSING
I met with Belinda and got my presentation done. I’m practicing everyday.

On Saturday, I hurt my knee doing the sled so that made me really bummed.
So I’m going to have to work around some things while this heals. Good grief. I’m always hurt in prep.

mOBSCENE outfit 1

Today I’m posing with my team mate , Julie so I will have some fun pics from that. So far, I’m enjoying this process a lot. I am resisting the urge to compare my body with others. I am here for this lesson, journey and to learn some really good things about prepping in menopause. I’m feeling strong so I’m excited to see what I can accomplish this week.

Chip it away, a little at a time.. but it’s all good.
Let’s do something great this week!

12/7 Weeks out

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, bikini team, competition update, Competitor secrets, Flexible Dieting, Motivation, Prepping not starving, progress

First of all.. Thank gawd, January is finally over: long ass month.
I had a great week. I only had one day when I struggled on my food. I hit all my workouts, rest days. Sleep was terrible though.

I found out this week I can’t get my green suit altered. So I have some other suits to work with. This is one from 2015. I think it will be too big come show day. It works for now.

This week I performed again for the Side Show Menagerie at the Crack Fox. I had some extra pole practices. It went really well.
I don’t have any more shows until mOBSCENE 3.21. I am going to be in the gym doing the thing.

Signature pose.
noms

I haven’t dropped any macros yet. There are a lot of crock pots going at this house. I’m loving turkey taco salads for lunch these days. Last night, I had protein cookie dough for dinner. I actually like this prep best of all I’ve done so far.

This weeks goals are water.. ugh.. I hate water. I ‘m doing good but it could be better.

Posing: I pose with Belinda today. I will update with screen shots. NGA posing is a bit like my NANBF I did in 2013/14 but I need so much help. I really want to be incredible at my presentation.

The other goals are to just keep working and chipping away.

Getting stage lean for me takes a long time and my legs are the last to improve. I’m just focusing in on the work.

How is your plan going?

13/8 weeks out

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, bikini team
13 weeks from NGA

It’s been a great week!!
I ordered my show wings for the Bikini Model Category.
I start posing with the Queen B next Sunday.
Host Hotel is booked
Food.. on point.
Water.. needs work.. ugh… always!

Everything is going great.

Today I checked in wearing my show suits which honestly I was glad they fit. I mean, clearly we have miles to go.

My green Ravish Sands suit is coming back for this show. It was the most blingy one ever! I need them to change the back for sure. That is the old style bottoms! I hope they can.

My favorite Aqua suit went on and I loved it but we still have a long way to go. I’m optimistic and having fun so I’m making my programming changes and we shall carry on!

I can’t lift my arms /upper for 3 more weeks while I let my elbow heal.
Yesterday I did my trap deads/squats using my Haulin Hooks. That was a big salvation!

If you just joined us, 3 weeks ago I fell off my 12 foot pole and landed on my elbow. I’m really glad it wasn’t worse because it was a bad fall. I’m not sure how I escaped with just this injury.

Back to it. Rob made all the food prep for the week. I have tacos for lunch almost every day. I’m really loving my food! IIFYM!!

So here’s to a great week. Let’s do this!!

14/9 weeks out

On By Bikini Competitor TracyHIn Bikini Contest Prep, bikini team, competition update
Check in pics 13 weeks out

Ahh.. 13 weeks to stage and just 8 weeks until my pole show, mOBSCENE!
I started with my check in pics. I’m doing my own prep but I have two amazing friends/fellow coaches who are also giving me feed back. I also love the idea of accountability.

My journey is a bit different this time. It’s been since 2017 since I’ve prepped for stage. That last show I did messed my head up so bad. I had to take time off. I had done 2 preps in 1 year. My body was in bad shape.

I have some real regrets about how my mental state suffered from my last show. 😦 I needed to step away.

Shortly after that I began counseling and have worked really hard these last 2 plus years to deal with my CPTSD. It has been excruciating. I have a long way to go, but I want to say that I’m in a far better place than I was in my last prep.

I’m really liking doing this prep. I feel like I’m doing it for me and I have a nice, calm peace about it. I don’t have any trepidation about saying any of this out loud. I believe we need to be healthy mentally as well as physically.

13 weeks out. Doing the things.

My posing coach, Belinda is ready to help me become next level. I’m really excited to work with her. She has taken many of my team to victories.
I’m setting up posing sessions with my friends and we are ready to make this project a success.

I’d like to shout out my show. NGA Heart of America! They are very nice humans!! I’m really excited to do this show!!

Ah.. this past weekend, I performed in the STL POLE SHOW! I felt amazing!! Here are a few shots!!

You can see this whole gallery at my website

I wish you luck with all your shows too!

I’m available for coaching!! You can see me at http://www.sleekbodyonline.com

14/10 weeks out-update

On By Bikini Competitor TracyHIn macros
Progress over 4 weeks.

I mostly write this blog for myself. I dig around and re learn things or get motivated by my past endeavors. I actually started this blog to be accountable to myself and it helps me stay focused on my goals.
I doubt anyone will read this post and it’s fine!! Here’s the prep2020 update!

My show is 10 weeks out. I want to be clear, that my March 21 show is mOBSCENE which is a pole burlesque show I am producing.

It’s a big deal for me and I am performing too. I have so many heavy hitters in this show. The cast list is some of the best in the performing community.
I decided to create a look for this show and that’s what I’m doing.

Show goal.This is 4 weeks out from my last bikini competition. So I know I can do this.

So far.. I’m doing great. I’m feeling tighter. I did great all the way through the holidays. I didn’t blow my plan up. I actually did advanced macros so it was easy. I’m very calm. My progress in 4 weeks is great.

I decided that if the planets align, I’ll finish my prep for the next 4 weeks past mOBSCENE and to the NGA show in Peoria. I’m planning on it, but we will see. That probably sounds lazy to some people. I’m working through some menopause (ugh) hormone issues so I’m not sure how prepping will be in the last weeks. This is new territory. But it’s exciting to have that goal.

I have many pole shows this year and many photo shoots too. This all aligns with my goals.

Food: I’m actually keeping my macros high. I haven’t even dropped my macros. What I have done is really tidied them up. I’m trying different food combinations and looking at ingredients to see how they affect my hormones and belly fat. Yeah.. I said it.

I’ve been through over 2 years of some intense trauma work and my cortisol was through the roof. I am finally feeling better.

I’m not mad either way about what happens in that April show. Health is my priority but also, listening to my body.

I am not using a scale either.

I like to prep myself because I can learn more and help my clients too. I’m up for this experience but I am not using prep as a coping mechanism. I’m going to do this project with peace and see where I end up.

❤

Mango and I do track workouts together. Need to stay strong for all my performances.