TracyFit

11/02/2025

One of my friends and clients putting up some HUGE gains. First slide 385 today (to join the 1,000 lb club), second slide a few months ago max at 315. 70 lbs jump!!

10/16/2025

How to properly use the Pec fly for a nasty chest pump‼️

-Set up grips to be armpit left

-back flat against back pad

- start with your arms slightly bent in the back as to not stretch the bicep

-as you adduct your arm, straight your arms

- bend your arms on the way back

Use these tips to fully activate the chest! Its primary action is adduction (moving to center of body) of the humerus! So to try and get that humerus as close to the center point while also avoiding other muscles (biceps for example) from activating, follow these tips!!

09/24/2025

Pull day!!

My most consistent day, haven’t changed much aside from biceps curl variations. Honestly been so proud of my back and bicep progress.

Dead-stop pull-ups- as I get more tired I might add a little jump but try to do these with 0 momentum. Great first exercise

Incline bench hammer curl- my most recent curl variations, love these

Straight bar Pull-down- this might be one of the hardest movements to do correctly, really test the mind-muscle connection to work just the back

EZ-bar curls- simple, effective

Wide grip lat PD- I think this has been the only variation I do basically once a week minimum

Reverse grip curl- use these to build up the forearms

This was definitely more of a bicep focus compared to my other pull days.

09/22/2025

Today’s leg day was built to focus on my personal weak areas….

Consistent tempo/depth back squats- I had hip surgery quick a while ago, I’ve struggled hip endurance as a set wears. Especially at depth. Low weight but enough to cause some work in the anterior hip

Deep RDL- building up flexibility and even out power from both hamstring, my left has been noticeable less flexible

Barbell calf raise- I’ve had some pretty bad big toe injuries and have been struggling to produce power. Focused on pushing through my big toe.

Power clean - my form has finally tightened up but using this to build back athleticism.

High box jumps- using four different approaches (left step, right step, short step, no step) to focus on adaptive jumping.

Heavy on the compounds today, on to pull day tomorrow

09/19/2025

My recent push day, only recently got back into benching…

Push-ups 2x20-30 warmup

Incline skull crusher/tri press 3x12,10,8

Smith lateral raise (found this recently and love it) 3x10,8,6

Bench press (yes I do it mid workout) 4x5 @ 225, warmup at 185

Long rope tri extension 3x12,10,8

Pec Deck Fly 3x10,8,6 LOADED

Incline chest press 3x10,8,6

Trying to build my bench up as I’ve always struggled with that movement partially because of my height but mostly because I never committed to it.

12/13/2024

06/29/2024

What’s up everyone? Huge news, I’m opening Swarm Fitness and Athletics in North Branford. We have been preparing for this since around December and we’re in the final stretch before opening so we are running a special presale for everyone who signs up before opening.

Now, since a lot of you have followed me since before I became a personal trainer, I have a very special presale for you all. The first 10 people who sign up through the link I’m placing in my bio will get a FREE Tracyfit white/blue or black/red sweatshirt. Of course, I have some limited sizes but most larges and XLs are available. I also have some smalls. All you have to do is sign up, message me that you signed up for a membership and tell me your preference for color and size. Keep this deal on the low, only the people who have supported me from the beginning get this 😉

07/22/2022

Part time workout partner, full time unintentional matching buddy, and now coworker 💪💪

07/21/2022

I would like to officially announce TracyFit has gone active with the Trainerize fitness app! What this means is I’ve opened the door for those interested in online training!

Some of the services I will provide through this are
-Video chat consults and progress checks
-Nutrition coaching
-Workout plans (with videos for form purposes)
-Lifestyle reminders
-Progress Tracking
-The ability to connect to most smart watches for habit tracking
-and much more!

Take control of your fitness journey and get in the best shape of your life! As always, I aim to get you, 1% Better Every Day. DM for details or go to my website and connect with me there!

06/15/2022

Battle rope always looks pretty bad@$$, but do you know what makes it such an effective exercise?

Tons of athletes, bodybuilders, and those looking to build cardio use the battle ropes in many of their workouts. The great thing about them is they’re low impact (however can be high effort), meaning they won’t place a lot of strain on your muscles or get them all too close to hypertrophy. This also means it’s great for those with injuries since you’re not bearing any weight. You control the pace and the difficulty of this exercise.

In addition to that, the battle ropes really are a full body workout. Your core is always working to keep yourself centered, legs stabilizing, upper body pulling/pushing, etc. This makes warming up super quick by increasing blood flow all over the body.

Here are some beginning variation exercises I have my clients and I do to either 1.) Get loose/Dynamic warmup 2.) work a specific motion with low impact OR 3.) get cardio training in. Try these out to bolster your workouts!

Side swings (forearm target)
Claw grip together+alternating (hand/grip strength)
Close grip curls (bicep)
Explosive squat slams (hips/legs)
Regular grip alternating/together (whole body/cardio)