I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
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... Continue Reading →
Ok, so listen there are a few things we hear from new athletes when they are in prep/offseason. "I don't know what to do, I'm traveling" "I can't travel or do anything with my family while I'm in prep." Traveling is super overwhelming simply because most of our preps are 12-16 weeks long! It's nearly... Continue Reading →
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 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 →
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 →
These are body weight moves you can do often to keep working on your peachy booty. They don't look like much, but they really burn. Repeat with me.. "stay in your heels!" See how I pull my toes up? 🙂 The secret weapon is marching with your feet up on the bosu or bench. You... Continue Reading →
https://youtu.be/wMaFPrQbgSk I'm 4 weeks from my show. I spend a lot of time fine tuning my glutes. Hopefully, once I get leaner I can see the work I put in last winter. On a cut, you aren't building.. sorry.. but we have to push hard to maintain the muscle we have. I work my glutes/lower... 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 →
I'm 15 weeks from my show! UFE new federation for me but I'm excited to do this one! I've been slowly ramping up with a longer, slower cut. I know I will bring my best package to the stage! In January 2015, I started working with my coach, Lisa Nobels from Perfect Posing by Lisa. I've... Continue Reading →
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