I am Bad Kitty Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
What's in my suitcase. Mind you.. my suitcase is now the giant size one.. lol This was my first year in UFE. If you are a competing in a fitness competition, you may not know what to bring with you to your show. Suit (or 3) Shoes Black Silk Robe: VS sells these. Black because... Continue Reading →
This year I did 16 weeks of prep. Peak week is the last week before you compete. Basically.. you should be ready to go. You are dialing it in. Peak week is known to be it's own kind of fresh hell. You are tired, carb depleted and ready to be done. Tired isn't even accurate.... Continue Reading →
Doing your first show is quite an experience on it's own. Do you wonder what it's like backstage? Here are a few behind the scenes secrets. The pump up weights are sick at this show. Tons of weights! It's crowded. The usual protocol is for competitors to be collected backstage about 1 hour before their class... Continue Reading →
I follow a lot of competitor boards. These are actual questions from new people who are competing in their first show. Perhaps you have these questions too. 1. Can I still drink in prep? It's just so hard to go out with my friends. I deserve a drink! I work hard. Answer: You can. But the... Continue Reading →
When I began competing, it was all I thought about. I was in beast mode 24/7. I started with the determination and will of steel. The next time I competed, I was fired up, but had a hard prep. I was sick and injured. I relied on sheer will when the motivation was lacking. Maybe... 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 →
I'm 10 weeks out. I'm feeling freaking awesome. I was sick one day last week but got back to it. My workouts are pretty rough now. I'm switching gears. This workout was called Dirty 30. Yeah. my video is 90 seconds long but I want you to see my heart rate at the end. Cardio... Continue Reading →
NPC Midwest, St. Louis Mo. 1st time competitor Jax rocks the stage! My client, Jax competed in her first show this past weekend. She brought an amazing package to the stage. NPC Midwest is a huge show! Jax got second call outs! I want to give her so much credit because has come so far!... 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 →
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