I am Coach Tracy! I am the IIFYM Bikini Boss! My blog is about fitness, Macros/IIFYM and all my competition secrets!
I hired a posing coach. In one hour I gained some pretty intense new perspective and where I was going wrong. My last show, I was self study which I do not recommend. Basically what you "think" looks right and good in the mirror is NOT what the judges see. Everything is about how you look... Continue Reading →
This is a Kettle bell pass through, plus twist. This is a huge move and pretty tough if you are not used to using kettle bells. Start in a squat position and pass the bell under your leg and around, you are going to have to use some big force to get it back up... Continue Reading →
You are on IIFYM Flexible dieting. So how do you calculate your alcohol macros? First of all: Protein reads as 4 calories per gram Carbohydrates read as 4 calories per gram Fat reads as 9 calories per gram Alcohol reads as 7 calories per gram You may count it as a FAT because it is close... Continue Reading →
Here's a metabolic blast for you to get those glutes to salute! I like to do intervals of this move. The band is a game changer.
I really like training with Goblet Squat. I have tried to implement this into my training.
I'm working on a cable/pulley deadlift here and really stretching the hamstrings. Squeeze at the top of this lift. You can add the back row. I'm showing a stiff leg and a soft knee. I like this variation sometime on my leg workouts!
Are you working on building out those glutes? Banding above the knees gets the glutes activated immediately! In this video I am using it for my weighted wide squats. This is so hard that I have to drop my weight way back to complete my sets. The glutes are activated and it's intense. You have... Continue Reading →
Here's a solid workout option you can do quickly with just dumbbells. I'm posting this pre-Thanksgiving to give you no excuses. I taught this workout with my team today and it's a full body blast with a giant burn. It feels great. You don't feel like someone beat you but you know you worked. Tips:... Continue Reading →
Benefits: Biceps, booty, inner thighs, heart OOOOO.. this one burns. If you are working on glutes and want to amp up your calorie burn, add this metabolic blast. I'm using 10 pound weights here and usually do 3x12 each side. I like to use this at Sleek as an interval. Your heart rate will... Continue Reading →
In Flexible Dieting (#IIFYM) your goal is to hit your macro nutrients, Protein, Carbs and Fats every day. You must also hit your micro nutrient, Fiber each day too!! Fiber is very important to our overall health. We know it's good for keeping things moving along in our digestive system. If you aren't getting enough..... Continue Reading →
SLEEK BODY SOLUTION 
You must be logged in to post a comment.