I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
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... Continue Reading →
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 →
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 →
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 →
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 →
SLEEK BODY SOLUTION 
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