If Quik Trip is local to you, you might have seen this egg bowl in their stores. I had the chance to taste it last fall and it was insane. I know a lot of restaurants serve this as well.
Last night, we recreated this masterpiece for my prep macros. I have no pic, because I ate it up. But it looked much like the above one so go with that.
1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
In the pan with cooking spray, heat your onions first.
Next add the crumbles until they are hot.
Eggs go next
Put the cheese on top and put a lid on it so it melts.
You can modify anything here just adjust your macros.
If you take out the whole egg you can take off 5g Fat. I use an omega egg so
that’s a good way to get my EFAs. If you have the fat, get some real cheddar!
It’s so good!
BRO ALERT: If your coach has locked you down to Bro-city, you can still rock this meal.
Use cooked ground turkey and seasonings instead of your sausage.
NOTE: IF YOU ARE MY CLIENT and are sent here.. please use this amazing tutorial to fix your pics in Trainerize. Please do not upload them until they are spot on. Please and thank you!! 🙂 AGAIN.. please read this.. the whole thing. Your coach will thank you.
No more selfies in the mirror!! GAH..
If you are on Team Sleek Body or Sleek Bikini Team you will need to follow this protocol.
So listen, I’m a selfie queen but I’m also a very busy coach. I do client checks ins all day and when I get crappy check in pictures it slows down everyone’s progress.
Even if you just take progress pictures for yourself or for your FB group, I’m going to teach you how to do the next level version so you can be a BOSS!
I have progress pics weekly from the last 5 years. I can look back and see how my body has changed. Even if I don’t see results right now, boy, you sure can see them as time passes.
By doing it with this technique, you will always be able to grab them and do a quick side by side!!
Reasons your check in pictures should be good.
1. All mirrors are not created equal. Some mirrors can make you look way leaner and that will throw off your coach’s plan!!
2. If you aren’t doing full body, head to toe with shoes, you are not showing your coach what the judges see!!
3. If you are lifestyle client and your pics are cut off, camera pointing down, foggy bathroom, can’t get the back view with the mirror.. you will slow your coach down.
4. Sleepy partners/people don’t care about camera angles. We don’t need to bother them to help us. Let’s don’t ask our kiddos. Let’s don’t act like we can’t work our own phones. I promise…we have this!!
Show your coach your new photo skills!! If you are just shooting your own progress pics you will be so glad you learned this hack!
What I require from my lifestyle and bikini/figure athletes
Full body pictures, head to toes. Faces can be cut off for lifestyle.
Competitors are in heels and in their poses.
I also require a posing video from my prepping girls. This is much more accurate than mirror selfies!! So this method is simple because you will already have your video!
OK.. here we go..
So think about your pictures. I’m not hating on this lady but I return check in pics like this.
You can see progress but she could do better for herself and her coach. If she were posting this on, say her “fascia blaster” community she would get good feedback but this has some problems. I care about stuff like this because we work hard so let’s fix it and really see what’s going on.
1. The left side is HUGE compared to the other side. Things that are close to the camera look bigger.
2. You can’t see her thighs on the right side. You could switch the order of the pictures and tell everyone you did some magic booty grow tea to sell some product! We can’t see what’s happening so we need the full body and we need them both to be the same size!!
I expect this level of pictures from my clients so this is how it looks. Coach Lauren is perfect on her check ins every time.
Dani has two front poses you could use.
Here is exactly how you can do this quickly and easily so your pictures are always next level bomb!
Use a tripod or stack some shoe boxes on the dresser( we call this the South Side Tripod).
2. Set your phone to “CAMERA/VIDEO” and reverse the camera so you can see yourself in the screen.
3. Begin filming and walk way back so your full body is in the screen. If you can’t see your feet, back up. Back that train up. Trust me.
4. Hold your poses for a few seconds each. Do front, back and both sides.
5. Press STOP and go to your gallery so you can view the video.
6. Press PLAY then hit the ‘PAUSE’ . You will see a scroll on the bottom.
7. Begin to slowly scroll until you find the perfect shot.
8.Touch the screen to make the scroll vanish and Screen Capture that picture!
You can also use the pinch method to expand your physique to fill the whole screen!! Please!! If you have a lot of ceiling in your pictures.. fix it! You are my priority, so I need to see you fill the whole screen including your high heels!
When you do your side by sides in your collage app you will have the same poses and can make both sides symmetrical.
This is what I see. So I need these to be the same so I can scroll and see where changes need to be made.
ATHLETES: YOUR HEELS MUST BE IN THE PICTURE
1.Make sure your camera is not low and pointing up at you. Have it level for amazing results.
2. Wear the exact same thing in your pictures each time.
3. Shoot at the same time each week. My clients do their pics upon waking and after they use the rest room. They are at their dry weight which can help us keep the conditions somewhat consistent each time they shoot.
4. Lighting should be the same too if at all possible.
Benefits:This is going to save you the heart ache of having your people have to get up early and take your pics. Sleepy people don’t care about the quality but you can make sure it looks exactly right.
Many of our clients are shorter than their people so we end up with cameras pointing down, feet and legs cut off. We are wicked smart.. we totally have this!
This is baby Iggy aka Bun Bun. He is very good at his poses.
The mister has been binge watching “Top Chef” so my prep has gone to level 3000.
This sandwich is the bomb and the macros are fierce! Seriously, you can use whatever you want to make your own to fit your macros but this was one I had for Brekkie!! It’s a good pre workout too.
2 slices 97/3 Ham
1 slices FF turkey
100 calorie english muffin
1 slice FF cheese
1/2 egg whites
Splash of vanilla
Mix egg whites and vanilla together
beat it until it is frothy
Drop the muffins into the mixture and let it soak up the eggs.
Fry the bacon and turkey in a pan with some cooking spray.
Remove from the pan.
Put the muffins in the pan and pour the rest of the mixture on top.
Flip them over then put the turkey and ham and cheese on the muffin.
Close it like a sandwich. cover the pan so the cheese melts.
Serve with syrup and jelly or powdered sugar if you have the carbs.
Your macros will vary but you can make it fit, even with some
I know you are working hard on your prep!! Keep going!
I love this show. I am so excited to share with you how fun it is to compete in UFE.
So.. I did this show last year and I wanted to really raise my game for the judges!!
I started working with my designer in January!! Ideas were solidified in May and we brought 4 amazing looks to this show. They were exactly what I wanted.
Ok.. so here’s how it all went…
My peak week went really well . I woke up Thursday looking great! Nice and tight. Friday I woke up looking like ET. Horrible. My suits were way way toooo big. Oh no… I went straight to eating!! Carbs. mmmmmm. I started looking better immediately!! mmmmm carbs. Best day!!
Friday night we had our meeting and tan.
You know how pale I am. That tan was spot on. The tanner for UFE is Fitworld and they are amazing.And just so you know.. when you are competing with UFE, Rachel and her team will help you backstage. They glued me so many times, fixed my tan and just went out of their way to make sure I was taken care of. They also do hair and makeup!!
I will encourage you to use Fitworld Competition Services for all your backstage needs.
They are in the host hotel with us!! It’s fantastic.
Oh.. I loved my tan.. it was very sunkissed and not orangey.
My goal this year was to do my own hair and makeup. I hired an artist and did my lessons. At the end though, I couldn’t make it happen. I was just too overwhelmed. I worked with a local Chicago Artist Sabrina Ramirez. She gave me my best VS look. I loved that she used the colors I bought for my show so I could touch up. This is my favorite look I’ve done for stage! In UFE your stage presentation is a large portion of your score!! I needed full on glam to complete my looks.
I want to thank Melissa Lambert who is my dear friend and hairstylist. She created my red color. This is Tracy Red. I also wanted to homage Prince and the color purple in my show for her. She is an amazing friend to me and so gifted at her job.
My nails are done with love and care all year by my dear friend Rose. She is so good to me! Both ladies would love to work with you!
Ok.. so back to show day!!
In my suit ready to go.
Selfie with the mister. This guy is my rock. You all know he food preps like a boss. He has my back. I could not do this without him
Oh man.. I was the first one on stage this year! Oh man.. I was nervous but I went out for Glamour in my bikini for judging. We come back in our themewear later.
Our green room is the bomb. This is a good shot of my Prince Purple Rain bikini. All the connectors were hand made from jewelry by my costume designer, Rebel Tart. I love sequins on stage.
Hit the stage again in my blue bikini.
This suit. omg. We have that puppy glued down. I love the flat sequins. My dragon look for themewear held together with chains.This was entirely the vision of Cindy from Rebel Tart We needed to get me out of the “pink and girlie” box for this Halloween show. The chains were inspired by Britney Spears costume at the Billboard awards this year. The Harness is from a VS fashion show outfit. The chains are held on with jewelry hooks and have spikes.
I got the shoes from amazon!! They are now going to be pole shoes!! ha.
I want to tell you about the Wings. We got these wings custom from a seller on Etsy. They were horrible. The broke immediately and were totally shoddy work. Cindy’s friend Terry creates wings for movies. She enlisted his help to recreate them so they were wearable. My clients know how much stress these things gave us. Cindy then stayed up all night filling out the feathers and building them into these stage worthy masterpieces. I did not just ‘get these’. People’s hearts and souls were put into making this look.
UFE has the fabulous Glamour Category that is the Victoria’s Secret Fashion show category. You can choose any type of glamour outfit you like. I want you all to do this category!! OMG .
UFE Halloween Mayhem has a costume contest. I wanted to do Batgirl to celebrate 50 years of Batgirl. Cindy Henry took the original design for Yvonne Craig’s suit from the old Batman Tv series. She hand crafted Bat-a Rangs for the closure on the back and on the utility belt. The bat is inset into the fabric! This costume is 100 percent my favorite thing I have ever worn. I will transition this outfit to my pole now.
My kiddos told me that I have to high kick. .
Back stage! The Chicago Boys were awesome. They put on a fantastic show. They are acrobats and it was mind blowing! The energy at this show is off the chain!
These ladies. Omg sisters in iron. I have so many friends in UFE and they all have amazing journeys. The girls on stage.. never discount what they have done to get there. We had so much fun!
Backstage with Donna!
Awards at the night show. this is the Glamor Category. I’m still in Batgirl. We could wear what we wanted for awards.
My dear friend and fellow Sleek Body coach Michelle brought me a cupcake and a vat of icing. She and Lar Bear drove 5 hours to support me in my show. Our Team mate Jessica also came! I ‘m so freaking happy. I placed 1st in Bikini Masters, 2nd in Glamour and I was in the top 5 of the bikini open. UFE does top 3 for trophies but I will take the victory of being in the top 5. I am now able to compete in the Elite Category for UFE and will be able to compete at UFE Worlds. I will bring a better package next year!
One more shout out to the mister who brought his best John McClain from Die Hard!
We are a great team. I’m so happy to have such support from my family, my clients, my friends. The folks who believe in me make me work harder.
I love my UFE home and am so happy to be in the UFE family. They treat their athletes so well. I feel they are very fair in their judging. I am excited to help bring UFE Rampage to St. Louis April 22, 2017.
If you want to learn more about competing in this great federation, please visit ufeshows.com or contact me for more info about Rampage. You can also join our FB group!
When I look at my stage pics, I’m always feeling a little crummy about how my skin looks so muddy with that spray tan. I feel like it never looks like ME on stage. This year, I did not hire hair and makeup because I need to commit to creating my own look.
I went to You tube and watched the same videos everyone watched. I bought every product on those videos too.
She spent 4 hours with me to construct a look that will be perfect through all my costume changes. She taught me how to hold the brushes and how to contour, MY face so my photography looks great.
I feel like a lot of girls have skills in makeup and while I’m a total cosmetic junkie, I never progressed at all in doing it well. So it’s going to be a real challenge to commit to this aspect of competition.
My skin looks really pale here but we already have put a formula together to mix shades once I know how my spray tan comes out. This will allow me to get the right amount of color without being fully chocotaco tan on my face.
Rachael put a lot of emphasis on my eyes and we are using glitter and we will use fluffy lashes too.
So now, the ball is in my corner. I have 4 hours worth of instructional video ready to conquer this.
Oh man.. who doesn’t love TACO’S!
I am 12 weeks out from my show and I am nailing my IIFYM prep. This one has been the most fun yet. Taco prep is going to be my new thing!
Look what I found! LaTiara Low Carb Taco Shells. I got these at my local Schnucks store in the Taco section.They are also available on Amazon and other Low carb sites. Check Google!
Each taco shell has just 4g carbs where as other shells or tortillas are around 18g carbs each.
La Tiara registers a B on MyNetDiary’s food score so that works for me.
It’s a small taco shell but it’s so good.
The macros for two tacos are
2. oz grilled tilapia
25 g light sour cream
20g fat free cheese
2 table spoon of salsa
Total for two tacos
That’s just 118 calories per taco!
Bro prep swaps: If by chance your coach has you on the “no fat ever” bro plan, you could drop down to fat free greek yogurt and only take 4g fat for the whole recipe.
I bought 72 taco shells on my last trip to the store!
Everything in my recipe has an A or B rating and would be considered “healthy”!!
What about doing Shrimp tacos? Yesss! I mixed shrimp with light sour cream, avocado and
filled the shell! mmmmm..
Try grilling Corn on the Cob if you have the carbs!
You could also use those taco shells for some nachos if you do it right!
Pro-tip: create your recipe and load it into your tracker early in the day. Just eat around the recipe so you hit all your macros/fiber/veggies/fruit requirements.
I drink Starbucks every day. Close to my show, I’ll do 2x a day. That’s my thing. These are the things I love to order when I’m cutting. You can make your own at home too. I have an espresso machine so often I will do my own.
Iced coffee plus 1 scoop vanilla whey in the blender!
I love this. It’s fantastic!
Or Icy Donut (my hubs created this one for me)
Add your own protein powder to this. I use Quest Salted Caramel! It’s amazing.
I don’t know what the macros are for Starbucks protein but I know my own!!
Do you want to get a lifted, round, peachy booty that salutes? Are you working hard in the gym but you seem stuck? Do you feel like your results are NOT coming fast enough? It’s important to know is that building glutes takes time and you must eat to get gains.
The process is not a Pinterest 30 day squat challenge. It’s not a 6 week make over. It’s a long process with a lot of hard work. This is my growth from nearly 3 years. Picture 1 is from my show in 2013. Picture two was 34 months later. Pic three is 3 years later. I’m 54 years old now. . I have worked hard for these gains. I ate a lot of good food and quite a bit of Captain Crunch Donut Cereal. And if you didn’t know.. we are IIFYM so we eat what we want to grow that booty.
Do you need to ground yourself from Instagram? Are you feeling low because you don’t look like the Insta famous and their dumb Shredz asses? Do you feel like your changes should come over night? Of course you do feel that way. I do too! We have to stop and remember that we are natural body builders! We have to eat the right amounts of macros for bulking/growing. Companies like Shredz are making lots of money off photoshopped images. You must understand that glute implants, photoshop and other trickery are going to be used in marketing because everyone is looking for a quick fix. Don’t fall for this!
Cutting grows nothing!
One thing to remember is: You are NOT building muscle in a deficit. I compete every year which means I am cutting (active fat loss) and losing some muscle for roughly 20 weeks of each year. If I were to build for a solid year, I might have gotten here sooner. If you live in a deficit of calories so you can ‘stay shredded’ chances are you aren’t really shredded plus you probably haven’t been in the caloric surplus you need to build muscle. EAT!
Since January 2016, I have put the hurt on my glutes and trained in a new fashion. I am moving out of the bikini category into Fitness Model in my federation UFE. UFEshows.com. I want more of the Oxygen Magazine look anyway. I used bulking macros for myself and many of my clients at the end of 2015 as we prepared for this spring season of cutting.
Jax started on my team late in 2014 in a size xxs in VSPINK. She grew that booty and placed in the top 10 out of 55 girls in NPC . She took another year, ate and lifted and is about to rock NANBF. Look at those booty gains. Jax was eating over 400 carbs a day this winter. Pasta is her favorite. Jax is a busy mom of 2 little girls and works 40+ hours a week! She knew what she had to do and she did it! She built what she wanted!
Jax at UFE Worlds!
Oh, hey.. there was no waist training, detox tea, magic supplements, magic wraps, gels, lotions.No Kardashians were involved here. This was just science. Bad ass science, lifting heavy shit and great food. If you were looking for the secrets.. this was it.
Lovely and so sweet, Ash joined my team in late 2015. These are her booty changes in just a few months. She just took 2nd place in her first NPC show.
Her judges comments said she was spot on in her conditioning and physique! The last picture is just 10 days before her show. Ash was willing to eat to grow even when it was hard! She lifted like a rockstar and when we cut her down.. bliss!
Her food favorite was Oreos!
These gains are straight up fierce! Lauren eats all the food! She is slaying her shows! That peach is popping and not flat!!
Rowan is an amazing athlete.She is truly gorgeous inside and out! She started with me in July of 2015 and the March 29 picture is just a few days before she hit the stage with OCB. She was willing to eat and grow! She loves pancakes! Oh.. how did she do??
Three wins for Rowan! Oh boy, did she eat a lot of food in those months before we cut hard. No bro food.. She ate what she wanted. She put the work in and it paid off. She is now taking a full year to build for her next NPC show in 2017. This athlete is on a mission.
Our Sleek Bikini Team mate Ashley put the work in. She ate food. No starving here.
This booty transformation was awesome!! She nailed her macros.
3 years worth of gains here! Ashley eats so much food!
Pay attention to the hamstring changes and she made over her entire back chain!
Coach Madison: Gains
There is so much food that went into this transformation!! I love her hammies too!
Angela took her overall wins and is now a bikini pro!! This is 8 months transformation.
You can do it
If you have a goal to build your glutes.. dig in and commit to the time and macros it takes to do it. You have to be patient. You must stop comparing your results to others. You must be willing to eat in a surplus to get gains and you might feel fluffy! So what. Get some stretchy pants and rock them! We get it. We are here to support you! Three cheers for strechy pants!
My blog has so many of my glute moves here but if you need help… I can help you!
If you are a competitor looking for a team home, check out SleekBikiniTeam! We might be a good fit.
We also have lifestyle training and would love to help you! You can work with these coaches! www.sleekbodyonline.com
I wish you success in your competition!
In the never ending quest for growing a booty.. let’s work with some heavy plates!
This is my booty werk series. My clients are very familiar with this set!
Goal here is to sit way back and get that pump!
So you have been prepping for your show and right now you want to quit.
Trust me I have been there! If you discover that competing isn’t for you, I get it. Maybe you are on the fence. Maybe you need some tough love and strategies.
First of all, during prep, there are a lot of emotions. Being a competitive body builder is hard. It’s HARD. It doesn’t matter if you’re bikini, figure or body building, it’s incredibly demanding. That is what sets us apart from fitness seekers.
Reasons you might find yourself wanting to quit.
1. Restricted dieting. As you get further into prep, the food gets harder. Even doing flexible dieting you still have to be leaning and that means eating less.
I typically question why I ever started competing when I see people leaving Quik Trip with bags of treats. What did I do? They look happy. I am dying. Sometimes I actually get angry!
2. Schedule: Contest prep training schedule is very demanding. We all have to work, tend to our families and obligations. I am up sometimes at 3:30am for my workouts. Many people have to carve out the time to make it happen. It can be very overwhelming and exhausting.
3. Fear of not making it. I usually quit 3 or 4 times per prep. The worst times are at about 5 weeks out. I lose it. I just know I won’t make it. It’s not worth it. I’m hungry. I’m tired. I’m sick of whatever. Then I cry and refocus. I also freak out when I get my new suit and it doesn’t fit. About 3 weeks out I break down in the gym and cry then I get my eye of the tiger back. So much of prep is mental. We all already know how to lift.
4. Negativity from those who are close to us.
When others question you, it’s easy to question yourself. Frankly, body building is a lonely sport. You often train alone, eat alone. If your friends/family are critical or not understanding it is very hard to sustain the drive to succeed.
Let’s just say.. the bloom has fallen off the rose.
If you end up having a weak moment and derail, that may cause you to want to quit altogether.
I want to share with you some things that helped me considerably in my preps. Let me explain how they were different.
My first show prep was adrenaline driven. The show was ALL I thought about. It was my everything. I had zero balance. I feel like this is common with a lot of competitors in their first show. It’s actually pretty awesome. It doesn’t mean it isn’t grueling, or you aren’t hungry. It’s just different. Stepping on stage after that prep is a high I cannot begin to explain.
Subsequent preps I try to do with more purpose. I work hard in off season to bring up lagging parts, improve my physique each time. Prep is now very different.
I, in fact have a love/hate relationship with prep. I think it’s incredibly grueling and requires much more focus and strategies than adrenaline.
Mistake number one
I don’t want to be perfect. I want to eat. Ice cream is all I can think about.. Why am I doing this? Do NOT throw everything away for a cupcake. If you are truly, at wits end because of the food, try to find something in your macros that will feel treat like. What I know is after a free-for-all food binge, many clients suffer with remorse. A weak moment can wreck your prep mentally! Trust me. Problem solve! Talk to your coach. Remember:
A betchy word about discipline and commitment and being elite.
Discipline and following through on what you said you would do is an elite quality. Every lay person who fails at a diet proves this point. Yes.. that was super betchy. I’m not speaking to fitness seekers who need help with their diet. Competitive athletes set them selves apart from fitness seekers by choice and by their actions.. I’m not being touchy feely here and I’m not apologizing. Wanting to drink with your friends and throwing your whole training away for that is NOT what athletes do. Sometimes you flat out have to remind yourself YOU set yourself apart from the other fitness seekers. Level up!
Before you quit: Ask yourself these questions.
1. Will you feel remorse or relief?
2. Are you quitting for someone else? Because of pressure from others?
3. On the day of your show, will you be upset that you are not there?
4. What will be different when you officially quit? Do you have a plan?
Sometimes I just need to accept that I feel this way and refocus.
How I focus
First and foremost: Reminding myself I chose this journey.
I also want to remind myself I can finish this project …
1. Knowing I am capable to do what needs to be done. Fear has no place here!
2. Knowing my food will be colorful. I will eat things I like and that are fulfilling because I choose the right things to forward this process. My health is important to me!
3. Knowing that it’s going to be very hard sometimes but I will prevail. 🙂
4. Knowing that skipping the struggle isn’t an option.
5. Knowing that I’m going to feel weary, and want to quit but I won’t.
6. Visualizing myself being on stage with my best package.
7. Knowing that others will question me not support me, be rude, comment on my body/food or try to make me feel like it’s ok cheat on my plan. I will prevail because my goals are important.
8. Knowing that everything that tempts me, will be there after my show.
9. Knowing that this challenge is something that very few people actually complete and that I can do it.
10.Knowing there will be times when I doubt myself, feel I won’t be ready, feel I’m not going to do well . I will push past that with the mindset that I am bringing my best. Negative self talk is out of place.
11. Knowing that I can give 100 percent to this goal every single day. I will be disciplined when desire/motivation fails me.
Stop trying to skip the struggle: So, in my last prep, I realized that I’m pretty much, always wishing I could skip the struggle. It’s not an option. Did I embrace it and work through it? Sometimes. Sometimes I was just angry and questioned why I ever really wanted to compete. Once that light came on for me, I really found myself pulling it out at the end. This is typical Tracy fashion. Getting out of the comfort zone is like me jumping off a cliff willingly. hmmm..
Sometimes I wish I was flying blind again like I was in my first show.However, I have learned a lot about myself. I find the challenge of prep the thing I most appreciate about doing this sport. My goal is always to bring a better package but now I also have a goal to perfect my prep each time. I grow an incredible amount during this process. It is worth it on the other side because I prevail on the challenges I set for myself. When I step on stage, no one knows all of this, no one cares. It’s my journey.
I encourage you pause and make peace with the rest of your journey whatever it is. The internal struggle is by far the hardest thing about prep. Every prep.
I believe we can push ourselves far beyond what we think is possible. Whatever you decide I wish you luck in your journey!