I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
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 →
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 →
Here comes another drop of macros as I continue my cut. I'm not going to lie, I wasn't at sky high ones to begin with but I took a certain pride in being able to finagle the numbers to keep my volume of food up. I'm down another 150 calories so I'm dragging! I'm sure I'll... 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 →
Inappropriate touching is NOT OK! Ever. Got your attention right? So this just happened. Texas Woman Burns down Yoga Studio because It's the Devil's Temple When she was arrested and booked for allegedly setting the fire, Duarte smiled brightly for her mug shot because, she said: “I thought it was going to make me happy…... 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 →
IIFYM BIKINI BOSS 
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