I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
"I workout at home. I am not buying any more equipment. How do I make the workout harder?" "The workout my coach gave me is too easy." So let's dig right in and talk about your workout and the effort you need to apply to it. For amazing results, it should be intense. That means... Continue Reading →
I haven't posted a good booty workout for a minute!! I did this one today. It's my second leg day and I focused on glute activation. I did about 45 min of this plus the finishers. Good luck Goal is 3-4 rounds with purpose. Glute activation and zero slacking! Warm Up: be sweaty and ready... Continue Reading →
Oh man, it's been a long time since I wrote a blog post. It's been so crazy. My mother in law says I have "luxury problems" being that I'm so busy with my business and what not. Ok.. maybe so here's what going on.. the short version. Stuff Photo shoot went really well. Took 7... Continue Reading →
https://www.youtube.com/watch?v=n_TasoEXTEY 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! I wish you succcess!!
https://youtu.be/3_4Ga6EEoGE Glute bridges of all kinds are badazz for creating round booties. All competitors and fitgirl followers are deeply skilled at thrusting for a peachy booty. This version takes it up a notch. We use this in my studio and do 50 per day each leg. No one likes them. Not even me. You... Continue Reading →
https://youtu.be/EI1O1lPUb34 I'm competing Halloween weekend this year. I am determined to get my legs hard and my glutes are always my trouble spot. I was looking at my training pics from 2012 and I have been able to get some gains in that area but you know.. it's a never ending pursuit. Let's just say,... Continue Reading →
This is one of my favorite ab moves. It takes some practice. Start working on your roll downs with the knees bent and your feet on the mat. Advanced Roll up As you progress you can move on to the advanced roll up with your legs straight in front of you. Here's a secret: Squeeze... Continue Reading →
This workout is one of my favorites for competition training. I do this on my big leg day. I set the big leg press up with 4 plates. Yeah, I can lift a lot more than that but this one is a volume set so I keep it on the light side-you know.. like Luke... Continue Reading →
This is the advanced version of the reverse curl. If you want to start your training with 2 dumbells, that's great too. I'm using a 45 pound Olympic bar. The goal is to balance the bar and keep it very still while you do your reverse curls. You can use a lighter bar if... Continue Reading →
Plyometrics: What kind of fresh hell is this!? Plyo has great benefits. It's good for your heart, it builds lean, sexy muscle. I for sure use it for prep! This series is pretty freaking tough. Start with 30 seconds air squats then go right into 30 seconds jump squats. Follow that with 30 seconds of... Continue Reading →
SLEEK BODY SOLUTION 
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