I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
So you have been prepping for your show and right now you want to quit. Trust me I have been there! If you discover that competing isn't for you, I get it. Maybe you are on the fence. Maybe you need some tough love and strategies. PREP First of all, during prep, there are a lot... 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 →
The mister and I woke up early Friday the 23 and began our 5 hour drive to Chicago. The trip took 6.5 hours because of all the peeing I had to do. It's all good. The Host Hotel We have never traveled for a show before. I would typically recommend you stay at the host... 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 →
This is a fantastic recipe I found on Rippedrecipes.com Before you fall out and say "OMG, she's prepping and eating that..!" It is a very clean treat!! I'm posting the recipe here for you! I had a fantastic dinner and had this on the couch with the mister. Brownie Nice Cream Sundae Serves 2: Ingredients... Continue Reading →
https://www.youtube.com/watch?v=jAJZd5gI7Vs When you get your judges remarks back, they always seem to say "More glute". I mean, really? Who doesn't want a little more peachiness to their booty. This move is called CRUELLA The difference in the training technique is that using the box/bench allows for more range of motion than your normal back leg lift.... 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 →
Almost..8 weeks out. I use my blog to show benchmarks in my training/progress. I don't send pics to coaches since I'm self coached but I still do weekly pics. I have been busting my booty this week. I 'almost' had a cold but found my way out of that so that's good. This is 11... Continue Reading →
One of my favorite meals of my entire life was McDonalds Quarter pounder and a boat load of ketchup. Well.. I haven't had fast food in 10 years so there's that, but.. I found a pretty good substitute. In prep, usually sauces and condiments are out. In a Bro-prep, you end up with mustard covering... Continue Reading →
I love summer peaches! On my last Bro-preps I got zero fruit so I am excited to use peaches in my IIFYM/Flex/Macro counting prep. This reminds me of my favorite breakfast at Uncle Bills, Crepes Peachee. If you are in STL.. you know! This is my breakkie for today: M1 if you are counting. Recipe... Continue Reading →
SLEEK BODY SOLUTION 
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