#leanereveryday

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Huge thank you to Ross of @1958_cafe for volunteering at the annual #CTJumpstart Games! This guy is the definition of community involvement and giving back. Today, he's working the Halal/Vegetarian/Gluten-Free grills, helping feed near 800 kids. #MuchRespect #NotOnlyBennies

That back selfie that cramps up your hand! #leanereveryday #nordstrom

🌻🍄 Getting Smaller and Smaller 🙈💋 #sweatittoshredit #leanereveryday #gym #fitness #bbg

Throwback to 4th of July with Dos Equis 💥🇺🇸 #lasvegas #brandambassador #fit #leanereveryday #4thofjuly

Starting to look like I workout again 😂 I'm loving the changes, I missed being lean almost as much as I miss cookies now... #npcbikini #workforit #leanereveryday

Failed to finish my #zerocarb dinner but at least I have some elk burgers left for breakfast (btw there were 3 elk burgers + ribeye) #lchf #leanereveryday #fitness

The journey back is a marathon...not a sprint #leanereveryday #bluelinebeasts

This girl is going down 👊🏻 #throwbackthursday to the 2016 @floridagrandprix where I won the IFBB Masters Pro Bikini and placed 7th in open 👊🏻I honestly LOVE ❤️ competing in Florida 🌴and cannot wait to do it again in just a few weeks! #floridagrandprix

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Huge thank you to Ross of @1958_cafe for volunteering at the annual #CTJumpstart Games! This guy is the definition of community involvement and giving back. Today, he's working the Halal/Vegetarian/Gluten-Free grills, helping feed near 800 kids. #MuchRespect #NotOnlyBennies

Feeling great today, watching masters nationals has given me new motivation. Not that I didn't have any before 😂 My girl @sophialifts killed it taking 3rd in her national début. I'm looking forward to the fall show season. The blue ridge classic is 12 weeks out, max muscle is 16 weeks out so it's drinks by the pool tonight then hitting prep hard tomorrow.
If you're looking for unique gym clothes, check out @dustbone_apparel
All handmade, all original art.

#npcbikini #dustbonecrew #alphamom #momsthatcompete #leanereveryday #mmvanpc2017

♻️Standalone 10-minute workout "snack" to be sprinkled throughout the day OR a vicious metabolic finisher after some heavy lower body lifting.♻️
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💡I love creating workouts that trick your mind into letting your body do outrageous things. 🤺This time scheme does just that. You busy your brain counting reps, doo-dah-doo, until the timer beeps. 🤖You're mentally engaged just enough to stay "in it," but you're not keeping track of so many things that you actually get distracted from the task at hand.👊🏼
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Single-leg hop interval drills are great for improving coordination, and they add the element of balance/stability training. ⚡️Single-leg hops allow you do accomplish more work than standard two-leg hops for higher-intensity workouts with even more calorie-crushing bang for your time.⏳
---- #alydifitness #strongereverday #leanereveryday #fitnesscoach #jumpropeworkout #metabolicworkout #metabolicfinisher #metcon #10minuteworkout
#jumpropeandbodyweight #bodyweighttraining #bodyweightworkout #bodyweightonly #noequipmentneeded (just do it with a pretend rope)

Throwback to 4th of July with Dos Equis 💥🇺🇸 #lasvegas #brandambassador #fit #leanereveryday #4thofjuly

At the beach, ya know, but I just couldn't help myself. I love the gym. 😍🤤
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Just used an empty barbell and zipped right through this circuit today:
8️⃣x push-press with slow lower
🔟x front squat
🔟 x power clean from the hang
🔟 x bent-over rows
5️⃣ x triceps dips (at body weight) 🔄Did 4 rounds, maybe 5. 💩Left the gym whenever I heard that the crabs were on their way back to the beach house. 🦀❗️
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#alydifitness #leanereveryday #evenonvacation #quickworkout #funworkout #shortnsweaty #fitnesscoach #barbellcomplex #barbellworkout #simplebarbellworkout #inandout #barbellblitz #minimalequipment #barbellonly #noplatesneeded

New Amsterdam vodka @ Cesar's Palace 🏊pool #leanereveryday #brandambassador #fit #lasvegas #promomodel #hot #summer

3 month difference. I may not look like the typical bikini girl yet, it's taken a lot of hard work and figuring out what works for my body to get me to where I am today, picture on the right was taken today. #carbcycling #leanereveryday #npc #npcbikini #physique #npccompetitor #npccompetition #bikini #bikinibabe #girlswithmuscle #girlswholiftheavy #igfitness #shehulk #beastinthemaking #fitgirl #workhardplayharder #nopainnogain #onebrikatatime #1brikatatime #brikey #fitness #7weeksout #fitnessgirl #3monthsprogress #consistency #progress

🌻🍄 Getting Smaller and Smaller 🙈💋 #sweatittoshredit #leanereveryday #gym #fitness #bbg

😎Sometimes, when you're waiting, you pull out your jump rope from your backpack and you skip for a bit. 🤸🏼‍♀️
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I just skipped haphazardly this afternoon as a fun way to pass the time, but here's the way I often like to conclude my lifting sessions. 🔅Give it a try!⬇️ 4️⃣5️⃣-second intervals, going from one style to the next, for the entire 9 minutes:
✳️standard skip
✳️running skip
✳️gallop skip L
✳️gallop skip R
✳️standard skip
✳️single-leg alternating skip down-up ladder (10L, 10R, 9L, 9R, ...1L, 1R, 2L, 2R,...10L, 10R)
✳️scissor skip
✳️high-knee skip
✳️standard skip
✳️alternating skip 1-1-2 (1L, 1R, 2L, 1R, 1L, 2R, etc.)
✳️cross-skip
✳️double-unders (w/ 1-5 standard-skips between while developing consistency)
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Did you know⁉️ Jump roping can burn 10+ calories per minute⁉️Woot woot‼️
🔢I'm no mathematician, but I thiiink this workout might burn around 90 cals. How delightful‼️
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#alydifitness #strongereveryday #leanereveryday #mykindofcardio #jumpropeworkout #skippingrope #jumprope #9minuteworkout #strengthandagility #metabolic #metcon #fitnesscoach #fitfun

As of this week I am 8 weeks out. Still have a ton of work to do, almost there though. What I've learned throughout this process is that it takes years for your body to change and be "show" ready, it's takes time to see the changes and see the process. I am so excited to walk on stage and know I did this. #8weeksout #leanereveryday #npc #npcbikini #physique #npccompetitor #npccompetition #bikini #bikinibabe #girlswithmuscle #girlswholiftheavy #igfitness #shehulk #beastinthemaking #fitgirl #workhardplayharder #nopainnogain #onebrikatatime #1brikatatime #brik #fitness #girlpower #girlsdoitbetter #followforfollow #followtrain #ifollowback #allstar #converse#converselowtop #fitnessgirl

Before a training session, I ALWAYS do a warm-up flow. 👳🏾‍♀️💪🏾Physiologically, it greases all the grooves and gets my blood pumping, provides some dynamic stretching, but--more than that--it psychologically sets the stage for what's about to go down. 💆🏼💃🏼💯
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I usually start with something really basic (like shown here), and then I spend a bit more time on the joints & muscles that clearly need a little more love. 💕
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What's your favorite way to warm up?👇🏼
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#alydifitness #strongereveryday #leanereveryday #nimblereveryday #mobility #warmup #warmupflow #mentalprep #kettlebellcoach #yogastudent #yogapractice #yogaandkettlebells

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