Tag: bikini competition prep

Fascia blasting : My First 30 days.

On By Bikini Competitor TracyHIn macros

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There they are!  My Fascia Blasters!  This journey.. OY!!

A few months ago, I happened upon a Facebook video from Ashley Black Guru and she was talking about the “cellulite myth”.  I  was mid prep so I just set that aside for later.

After my show though, I spent some time researching the science of Fascia and it started to hit home with me that this was something I needed to get to work on.
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Fascia on the chicken breast, you’ve seen this before.. bet you didn’t know what it was!!

Here’s the original video

 This one.. omg.. yes

How I started: 
One of the first things I did was join the Fascia Blasters Facebook group and watched daily as hundreds of people were posting their progress!  I spent a lot of time on Ashley’s Youtube channel and finally sent her my show pics for her coaching advice.

She said
“Tracy to me your fascia looks “beyond bound” – so you don’t have much dimpling but your skin is in solid chunks and you probably have poor circulation, leg cramps, and feel tight and tired all the time. If you go to grab your skin and it feels like 1 solid piece and you can not separate it at all – that is beyond bound! Don’t worry – the FasciaBlaster WILL FIX IT – it’s just gonna get “uglier” before it gets better.”

Here is a visual of the variations of ‘cellulite’.
fascia

She was right!  If I pinched my skin it was big chunks.  Everything she said was true. Tight and tired all the time.

What I purchased: 
The Full sized Fascia Blaster
The mini Fascia Blaster
Ashley’s blasting oil
After Blasting cream.

I received my blaster in 2 days!! The oil did not arrive until a week later so I started with the Moroccan oil my mama gave me. It worked great.
Ashley’s Fascia Blasting Oil is awesome too, but I use a lot so I also just got some Target body oil. Other  people use coconut oil or Massage oils.  Baby oil was awful so don’t use that.  So far, Ashley’s oil and my Moroccan oil were the best as they spread easily and the blaster glided well.

HEAT
It’s best to blast in heat.so we put a heater in the bathroom or I use the sauna.
It actually  does hurt and I bruised my first week, although I’m not bruised anymore.  I blast 4-5x a week. Sometimes I just do my legs and sometimes I do several parts. It takes me a good 20 min but I also can just blast my arms quickly in the shower.

It’s been about 3.5 weeks now 

Today, I sent her a follow up video and I was utterly mortified. Beyond Bound is about breaking up the fat so it does look chunky now!!
A large chunk of fat broke off on the back of my leg and is floating. It’s gross. It will eventually break up.

So after sending this video.. I’m curious to see what changes she has for me.

Good news: even though I’m looking rough, with Beyond Bound it will get worse before it gets better!!
 I’m 100 percent committed to working on this issue. I’m learning so much about how the fascia effects my body building and muscle gains! .  I want education and I want healthy fascia.  Fascia issues can cause  some crazy issues. LOOK  Look at this chart: 

Beginnings:
When I started I went through a full week of feeling pretty crummy and tired. That’s really normal.  I’ve noticed though my circulation is getting better.  Even though my abs, legs, glutes resemble mashed potatos… I am seeing quad definition coming through. I actually see positive changes.  I’m really in this for the long haul.

It’s probably odd that I didn’t post my personal pictures here. I’d like to do that after I have achieved progress.

As I work this next year to balance my body, with my training, chiropractic adjustments and stretching, Fascia Blasting makes sense to me. There is actually a body builder, competitors facebook group that I’m in for support too.  It’s interesting.

Do you blast too?

UFE Halloween Mayhem Update: 9 weeks out

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, bikini team, competition update, Competitor secrets, progress, stage makeup

photopic

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.

One of our Sleek Bikini Team athletes hired a local artist for her show in June.
Racheal Gloyd
http://www.instagram.com/Rachael_makeup
www.EYESLIPSANDLASHES.COM

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Taylor’s makeup just looked fantastic on stage.
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I asked Rachael to teach me!!

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.

I wish you luck in your competition!!
t

Prepping Not Starving: Tacos!!

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, Clean Recipes, Flexible Dieting, food prep, Health and fitness information, IIFYM, macro counting, macros, meal prep, Prepping not starving

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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!
shell
taco
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
2 shell

Total for two tacos
P: 26
C: 13
F: 9
fiber 1
Calories  236
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”!!

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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!
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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 wish you well on your competition training!
t

 

 

15 weeks out updates

On By Bikini Competitor TracyHIn Bikini Contest Prep, competition update, Uncategorized
heels
pole is a part of my 2016 prep. Look at that awesome pole burn on my leg! lol

I just realized I haven’t posted for a while. I have a lot of my journey on Insta and I’m sure you are catching it there if you are following.

Prep for UFE Halloween Mayhem:

Food: My food is the best it has ever been. I love IIFYM. I’m sitting at about 2000 calories a day and I have been gritting my teeth not to do that reactionary move and increase cardio and drop food yet.  I have about 200 carbs a day now. I’m actually down about 10 pounds from the holiday bulk up.  Now, let me clarify.. the scale is a piece of crap because I fluctuate 3-5 pounds up or down every time I get on it. I have some carb ups and some lower carb days so that falls in line with the scale being a giant B. Oh and I don’t follow that psycho carb cycle of 30 carbs a day then 300 a day. I eat what I want and when I want.
So do my clients. 🙂

Speaking of…I have in my food plan, the same concepts my clients/competitors use. We hit our numbers +5/-5 grams everyday. I eat over 500g veggies daily and I get a gallon of water in. I eat when I want and I eat what I want.

The Mister and I are heading to Vegas for our 20 year anniversary and it’s also my 51 birthday. When we return, it will be about 12 weeks out and time to start my taper.

My goal was to do as much body recomp as I could on as high macros as I could.

Pole dancing + body building +strength gains
I started pole dancing in November last year at age 50. I wish I’d started so many years ago. It’s my favorite thing!  I have the chance to do pole 3-5 times a week. I’m a slow learner but I’m getting much stronger. My lats are growing because my sports bras are too tight to wiggle into!

I was able to almost do pull ups on my own this week. I had a tiny bit of assistance so focusing on my strength has been a really cool addition to my show training.

Flexibility fitness:
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With pole there is an ongoing goal of getting super bendy! How fun is that?
Here’s my progress since November 2015.

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This is my Dharma Wheel. I got it from  Amazon. It’s bright pink and it’s a beast. It will pop your back like nothing else. I have more flexibility in my hips but to make the shapes I want, I need to get super bendy in my back too.

Why for bikini prep?
Because I want to and I like it.  My goal this year is to do everything in my power to not cardio/low carb my glutes off. To eat well and with purpose and to train in a way that works but brings me joy.  I’m lifting heavy AF in my workouts 5-6 days a week and train on my pole 3-5 times a week as well. I have track/steps outdoors 1x a week and about 20 min of other cardio for my heart. I like my shape this year so much better.

Last year I did hundreds of burpees and tons of plyo.  That was totally fine! I just want to see how my body changes this year.  I actually believe having these  personal goals is making my prep more about changes and not the race to the finish line.  I certainly will learn something this go round!

Mayhem: I’m so excited to do UFE Halloween Mayhem this year.   All 4 of my costumes/suits for this show are solidified.  They are fun and unique and nothing like you  could ever order online. I will bring my very very best this year!
EAT LIFT SLAY  #prep2016

Check out UFE for your next show. I hope you will be a part of our family!

I wish YOU well with your prep!
t

 

Summer prep: More grilling

On By Bikini Competitor TracyHIn Bikini Contest Prep, flex, Flexible Dieting, food prep, Health and fitness information, IIFYM, macro counting, macros, meal prep, Prepping not starving, Uncategorized, weight loss

chix
I am 21 weeks out from UFE Halloween Mayhem. I’m doing a slow cut and I’m 100 percent IIFYM.  We are using the grill for prep this year!!

Costco:
The mister hit Costco yesterday. He literally walked the food from the car to the grill.
The above pic is our charred chicken breasts. I like them so much better on the grill. They were juicy!

This is the seasoning he used.

Jennie-O turkey Sausage
sausage
This is crumbled Jennie O lean turkey sausage, onions, cherry tomatoes and mushrooms. This was really good. The macros on this are 6g fat per 56g of sausage so I only had  a little but it fit my macros!

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Grilled Cali flower!!  The mister cut it and laid it on the grill. Done.

Other things that we could have added to this were BBQ sauces! These are at Walmart.bbq

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Love this! Costco!


I love having choices and not living on 6 meals of turkey, chicken and fish.
The grill makes things taste better and it’s fairly easy.
I wish you luck with your show!
t

Starbucks for girls on prep

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, Bikini Contest Prep, Clean Recipes, fat loss, flex, Flexible Dieting, IIFYM, macro counting, macros, peak week, Prepping not starving2 Comments

starbucks
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.


Starbucks:
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)
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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!!

Sexpresso
bucks
Blendicano
blend
My Birthday cake shake
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PREPPING NOT STARVING: Scallops and Zoodles

On By Bikini Competitor TracyHIn Bikini Contest Prep, Clean Recipes, Flexible Dieting, food prep, IIFYM, macro counting, macros, meal prep, Prepping not starving

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Prepping not starving is our series of recipes to show competitors, you don’t have to live in a restricted meal plan.

Sleek Bikini Team Coach Michelle created this recipe!
“One of my fave dishes I ate during bikini prep inspired by a dish I had @giadadelaurentiis restaurant in Vegas. Good with chicken, shrimp or my fave, scallops!”

187g raw wild caught scallops
7g olive oil
7g Trader Joes parm/Romano blend
26g fresh squeezed lemon juice
12g sun dried tomatoes
186g zucchini

P: 35.1g C: 19g F: 10.5g

xoxo
t

Grow Booty: The secret to getting glutes

On By Bikini Competitor TracyHIn bikini competition secrets, Bikini competitor secrets, bikini team, Booty workouts, Competitor secrets, IIFYM, macro counting, off season2 Comments

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2019 update.

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.

Don’t know what to eat to grow your booty? We got you!

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Instagram Lies
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!

Training 
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
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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!
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Jax at UFE Worlds!

InstaFAKE
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.

More….
Meet Ashley
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.
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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!

Coach Lauren
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These gains are straight up fierce!  Lauren eats all the food! She is slaying her shows! That peach is popping and not flat!!
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Rowan
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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??

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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.

Coach Ashley!  
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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.

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3 years worth of gains here! Ashley eats so much food!29597674_1645146512220449_4498118771515443845_n
Pay attention to the hamstring changes and she made over her entire back chain!

Coach Madison: Gains
20181126074447983There 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.
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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!
t

Show Updates: I’m in prep!

On By Bikini Competitor TracyHIn Bikini Contest Prep, bikini team, competition update2 Comments

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Hey oh! I’m at the gym.. again! I’m smiling at YOU!

I can’t believe it’s been almost 8 weeks since I had my gall bladder surgery! I was a hot mess for a while but I’m healed and feeling awesome. Anyone who even bothers to read my life-casting stuff.. just know I use this as a timeline for my progress.

One of my bodybuilding sisters, turned me on to a brand new gym that is close to my studio. It’s a perfect fit for me. It has the best equipment I’ve ever worked with in over 33 years of training.  I’m able to do most everything at Sleek but this is a perfect fit. I am feeling so pumped right now!

Prep: I started in January, prepping for my photo-shoot. I am now 6 weeks from that.
I wrote a brand new plan for myself to see how my body would change. I love it. One thing I want to note is that post surgery, my food has been about keeping my digestive system happy. I can’t digest much fat so I literally eat about 5g fat per meal. Certain foods make my stomach hurt!  I have made peace with my food situation. I’m focused on my physique and my health.  I am sitting at about 2000 calories a day and I’m very happy with my slow results. I don’t even know what I weigh. My clothes are getting too big. Seriously… I fluffed so hard over the holidays. I know I added some muscle but I am excited to NOT feel fluffy!

My next competition
My next show is UFE Halloween Mayhem, October 29 in Chicago! I am beyond excited. I am so happy in this federation. I really, really like the people. The experience was amazing. I’m going to compete this year as Master’s Glamour (like VS fashion show) and Fitness Model categories. I am not doing bikini. I will be upping my macros a bit post shoot to continue to build for this show. I will come in with a better package this year. I get two costumes and two bikinis! I’m meeting my costume designer this week!

Current situation: This is happening in prep:
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Sometimes that bike.. tho! Getting snap chats from my team!

Booty/Hammies are changing with my new workouts:
Legs are my hardest area to bring in. I will be successful this year.
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SleekBikiniTeam: OMGOSH I am the luckiest coach. I have the best, best team of women competing and in off season.  I have two lovely  online ladies very close to their April shows!  Our local team is prepping for NANBF and there are 7 girls representing TeamSleekBody in late April.  Everyone is looking spot on and feeling pumped. Suits are ordered and we are going to bring it. We have a full roster of amazing athletes heading in to the summer and fall ready to kill it!

It’s now the summer prep season so my studio clients, brides and lifestyle clients are pushing hard. Every day, I get to wake up and train alongside these awesome women.
They bring their best everyday.  Progress, not perfection. We are sisters in iron and macros and  we are Justin Bieber fans too. lol

Push hard!
t