I am Bad Kitty Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
Christmas 1981 I got this book, leg warmers and a matching leotard from my mama. My career began! I found my calling! Jane Fonda workouts had lots of leg lifts and lots and lots of repetitions! Did you know that she was on the right track? Her moves do recruit the glutes. These moves do... 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 →
It's Friday and in my studio that means.. booty day. This series will give you enough heat on the glutes to barbeque. I use this series 2x per week after I'm done lifting. I do some glute work daily so this one is pretty badazz! The position on the bosu should be comfortable so you... 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 →
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 →
https://www.youtube.com/watch?v=uYXXmz7RNGU This is my special secret weapon the round booty blaster. This move is guaranteed to give you a burn on your glute like no other. We say "booty in the back seat, chest on the dashboard". That means, push your hips to the back wall as far as you can and your chest presses... Continue Reading →
Gym time! I used my heavy duty giant rubber band from Dick's Sporting goods for this one. You can hook your band around the dead lift bars in the cage or squat rack at your gym. Grab a bench and start thrusting. Stay in your heels and pull your toes up to really keep the... Continue Reading →
I used this move in my prep to keep my arms bangin. One thing I do not allow in my studio is for my clients to have jiggly arms. If your arm is jiggly, you look old. I said it. It doesn't matter how old you are, so the trick is to keep it tight.... Continue Reading →
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