Lacey Smith - Coach

Lacey Smith - Coach Registered Nurse, Flexible Dieter, NPC Bikini Competitior, Husky Mom, Fitness Lifestyle

03/11/2026

A big mistake I see competitors make on & off stage...

Not putting the reps in & practicing your posing.
Posing can make or break you on stage.
It’s repetition. Over and over again.

Just like training a muscle, posing has to be practiced until it becomes second nature. Your transitions, your posture, your breathing, your confidence, EVERYTHING.

When you’re on stage in bikini or fit model division, the judges aren’t just looking at your physique. They’re looking at how you present it.

The athletes who practice their posing consistently look more polished, more confident, and ultimately showcase their physique in the best way possible.

Posing practice isn’t optional… it’s a BIG part of the process!

You could have a banging physique & lose by being out posed by others.

03/11/2026

Consistency means doing things that feel uncomfortable.

Going to the gym when you don’t want to.�Pushing through tough workouts.�Staying disciplined even when it would be easier not to.

But the discomfort of avoiding mirrors,�not recognizing yourself,�and wishing you had started sooner… is even harder.

Choose your hard.

A full day of eatingBalanced meals that keep me satisfied, hit my protein, fiber (32 grams to be exact), & my fun foods ...
03/09/2026

A full day of eating

Balanced meals that keep me satisfied, hit my protein, fiber (32 grams to be exact), & my fun foods I look forward too. 🤓

the key? Choose foods that are nutrient-dense and filling, you’ll be surprised to see how much MORE food you can eat in your day!

Balance with these meals are important to me! I look forward to my dessert everyday & I plan one every single day
This helps me achieve my goals, adhere to my plan, all while making progress in & out of the gym

I satisfy my cravings, manage my hunger, & look forward to my meals each day! 😋🍽️

Ready to reach your goals?!
link in bio to build your dream body

03/04/2026

First Ever Fit Model Pro Show is in the books 👏 ✨

Emily Chanel is our first ever FIT MODEL PRO WINNER! What an amazing accomplishment, couldn’t be happier with the look she brought, & with what was awarded! This 100% Solidified what the judges are wanting in the division - I definitely think the TOP 10 are ones to watch!

So excited to see where the division goes for the remainder of the year & who will be at Olympia!

02/26/2026

Pre-workout routine I’ll never tell my girls to skip!! 🤍

This is one of my DAILY staples before I train:

5g creatine
10g glutamine
Electrolytes for hydration (and yes… for flavor too)

If you’re training hard, trying to build muscle, and actually want to see progress — you need to support your performance AND your recovery.

Supplements don’t replace the basics… but they absolutely enhance them!!

02/20/2026

MY GO-TO EXERCISES FOR SHOULDERS & ARMS!! 💪🏼✨

Save for your next upper body day ↓

Lateral Raises 3x12–15
Face Pulls 3x12–15
Cable Rear Delt 3x10–12
Tricep Pushdowns 3x12–15
Bicep Curls 3x10–12

Carbs aren’t the enemy… and neither is eating enough protein to actually build muscle 👏🏼Here’s a full day of eating hitt...
02/18/2026

Carbs aren’t the enemy… and neither is eating enough protein to actually build muscle 👏🏼

Here’s a full day of eating hitting 130g of protein — without cutting the foods you love.

Bagels. Rice. Slider buns.
Yes… you can eat all of it and still make progress.

When you’re training hard, your body NEEDS fuel to recover, grow, and perform. Protein supports the muscle, carbs support the work.

Stop overcomplicating it.
Eat balanced meals, hit your protein, stay consistent… and watch your physique change.

Save this for meal inspo!! 🤍

These are the habits that I swear by to keep me LOCKED IN!! 💗💪🏼Nothing extreme. Nothing unrealistic.Just the basics done...
02/17/2026

These are the habits that I swear by to keep me LOCKED IN!! 💗💪🏼

Nothing extreme. Nothing unrealistic.
Just the basics done consistently.

Eating enough.
Training hard.
Getting steps in.
Prioritizing sleep.
Staying hydrated.

This is the stuff that actually drives progress. 👏🏻

THE 3 MOVES YOU NEED FOR FULL, ROUND, PROJECTED, (& JOOICY) GLUTES. 🍑✨These are my favorite exercises to incorporate for...
02/16/2026

THE 3 MOVES YOU NEED FOR FULL, ROUND, PROJECTED, (& JOOICY) GLUTES. 🍑✨

These are my favorite exercises to incorporate for the PERFECT Glute workout! ↓

Shortened Position: Hip Thrusts, think size & projection bby!

Unilateral Movement: Deficit Reverse Lunges - All in one - the deficit adds a nice stretch & makes it challenging.

Glute Medius Focused: Cable Kickback - These are underrated IMO! A secret weapon, if you will. 🤭 perfect for that GLUTE SHELF!

These exercise has been a game changer for building roundness, upper + outer glute. Perfect for adding shape and fullness where most people struggle.

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500 Las Colinas Blvd W
Irving, TX
75039

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Lacey Harris Fitness

I have started helping individuals reach their fitness goals & I KNEW I FOUND MY PURPOSE!! My passion is to help you reach YOUR goals and creating a lifestyle that is sustainable. I WANT to make a DIFFERENCE in people’s lives every single day!