Train With Tracy

🔸RECOVERY! Let’s talk about it! This is a relatively simple list I put together to offer some direction on those days where you just HURT and you don’t know what to do about it. We all reach a point, regardless of training duration and individual intensity, that our central nervous system has a “nope” day, and we lose steam. (Maybe a few days, maybe a week!)
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For both regular athletes and keep fitters alike, it’s important to find a balance between not losing your groove, and listening to your body when it’s asking for relief.
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The caption space is not nearly large enough for me to go into full depth (or even partially touch) on all of these methods of therapy and recovery aids, and their benefits; from lactic acid reduction to endocrine system assistance.
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Over the next few weeks I’ll be posting a few of these at a time to delve more in depth into, to help you decide which may be right for you!


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Join me as I make some kettlebells!
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Gyms are still closed. People are still price gouging for everyday equipment. So what do you do? You quit making excuses and you make things happen!
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After being quoted almost $300 for a pair of 20lb kettlebells I figured I’d take the risk of making them myself. Even if they were a hot mess, it would still be a fun day with power tools and my dad 😂
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They actually turned out really well (I’ll post them on my stories today and show you their progress), and I will do my best to explain the process here!
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1) I found $1.50 rubber balls from the Dollar Tree. Any kids ball will do. I also grabbed a $4 basketball from Walmart for a larger size. I ended up w 4 small balls, two medium, and the single large.
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2) Next it’s off to Lowe’s for 2 bags of quick set concrete. About $11 there. Add in some 3/4 and 1/2” PVC for $6 and our grand total so far is around $30 with tax.
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3) I am lucky enough my dad has power tools and a sawhorse. We cut the PVC (11” ish total for the smaller handles. About 4.5” for hand grip and 3.25” handle sides.)
We used the old rotor from my brakes w two bolts anchored to it as a guide to bend the PVC. I heated the PVC on the opposite side of the intended bend while my dad used a long bolt inserted into the PVC to force a bend. We then drilled a hole and screwed a long screw into each end/side of the PVC (to anchor the handles into the cement when dried)
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4) I marked the balls with their intended handle positions (via two circles) and cut them out with a straight line in between them.
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5) Slop together some cement, sp***ge it into the balls, squeeze the handles into place, use a level to make sure the handle is even and gorgeous... and now for the fun part: let it sit.
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The cement is currently still green (setting) so I haven’t been generally too rough with them, and there are some finishing aesthetic touches I would like to add (will discuss in stories), but overall I’m SUPER stoked with the way they came out. They look cool as s**t, and it feels really good to have clients work with equipment that not only gets the job done, but that was made with my own hands.

Fitness at Home! Train in your garage, your driveway, the park, your apartment gym- wherever you have open space, you have the ability to train.
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Furloughed from work? Working from home? Going back soon and don’t feel comfortable in a crowed gym when they reopen? Call Train With Tracy! Concierge fitness, delivered to your door.
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Beyond your basic band only home workout; smash balls, heavy dumbbells, squat stands, battleropes... we are equipped for full body aerobic and anaerobic workouts, led by a trainer committed to your journey and your success.
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Set, transparent rates on 60 minute Solo & Buddy (two person) PT sessions. Your first consultation is always complimentary!

4 exercises on repeat, 20 minutes straight through, lots of sweat, and probably a few curse words. Cue 😂 We managed 5 1/2 rounds before we died
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12 Push Press
18 Rear Lunges
14 Alt snatches
15 Ball smashes