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 →
https://www.youtube.com/watch?v=d9S6gaMk59w This move is one of my favorite burnouts! It uses my red versa loop (amazon.com from Power System). If you cannot get into the knee plank version I show here, you can press your hips to the back wall so you are more table-top. The pattern you use is up to you but keep... Continue Reading →
Here's a little burn out for you. Remember, to make changes in the booty, we have to activate it and really squeeze. I know , we pulverize it with squats, and the like, but you can progress with a move like this. It's intense. Remember to pull your core up and in unto itself! Use... Continue Reading →
https://youtu.be/PPMvhYIH6Bc I train competitors, brides and women who are particular about not having dangling batwing. It doesn't matter if you are 20 and your arms jingle jangle, that looks old! You need to work that area! I do not know who coined the phrase batwing but it's pretty derogatory since no man arm is ever... Continue Reading →
https://youtu.be/1AdVylnuYxg Hey ho! It's booty Wednesday! This move is pretty badazz if you can handle that 45 pound barbell. I like that side lunge to hit glutes, quads, inner thighs and hip flexors!! So in this video you can see variations. You could go 1. "Right, center, Left, center." Staying up tall in the center.... Continue Reading →
It's Friday and in my studio that means.. booty day. This series will give you enough heat on the glutes to barbeque. I use this series 2x per week after I'm done lifting. I do some glute work daily so this one is pretty badazz! The position on the bosu should be comfortable so you... Continue Reading →
12 Weeks out. Must keep focused on those glutes. Are you looking for a finisher to lift your booty and make it more peachy? This is my version of the 'reverse hyper'. This can be done on a stability ball but I find that most of my clients tend to fling their legs up and... Continue Reading →
It's pretty simple. Twelve week prep is time to push even harder. I add Track to my workouts this week. My plyo series this week was a hard one. I am using the Urban Rebounder and the Bosu for a lot of my plyo this season. I am once again fighting with Tennis Elbow in... Continue Reading →
I'm 14 weeks out from my show. I did a 30 minute plyo series followed by an intense pilates spring board workout. Then some ab finishers. The RIP60 The RIP60 is basically an amped up TRX. I'm pretty Meh on suspension training because I'm really into iron. I cannot deny the core benefits though. It... Continue Reading →
I was scrolling through my cloud and came up with my pics from my first posing session in February 2013. I have been working diligently on my glutes so this is progress! Whoo hoo.. Here's a booty move to throw down!! Werk! Do you want to train with me online?? Check out my site and... Continue Reading →
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