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OUCH! Crab walks!
#melcore

That bun πŸ˜‚ Was a struggle but we had fun #fitcouples #melcore #fitness

Trail takeover. #melcore #fitness

Beautiful day for a hike! #melcore

Visiting Vegas and The Lift Factory. Legit gym! #melcore #fitness #vegas

5am fasted stairs βœ”οΈ had one of my favorite breakfast meals, egg whites and sweet potatoes - veggetti'd! Low carb day for me, so I'm anxious to see how it'll affect my body tomorrow morning! Not expecting to be shredded since I'm only 3 days into prep, but I know I'll see some changes. No/low carb days always get me pretty good πŸ‘πŸΌ

MOST RECENT

We have 7 weeks to go. Time for her to kill it!

Follow @melanieduncanfitness to watch her journey during this prep!
#melcore #competitionprep #selfmade #midwest #abs #shoutout #ripped #npc #gopro

OUCH! Crab walks!
#melcore

One year ago today! To make changes you have to grow. I'm excited to see what my future holds with this sport and with my fitness career, and I'm taking it one day at a time and soaking every second up! πŸ’Ž
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#npc #bikincompetitor #prep #igfitnessgirls #missouri #instafit #melanieduncanfitness #mdf #melcore #abs #training #fastedhiit #strengthandconditioning #bodybuilding #crossfit #customplans #summershred #glutes

So I'm stumped. To do Missouri State or wait another 4 weeks for MidWest Naturals... πŸ€” thoughts?
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#npc #bikincompetitor #prep #igfitnessgirls #missouri #instafit #melanieduncanfitness #mdf #melcore #abs #training #fastedhiit #strengthandconditioning #bodybuilding #crossfit #customplans #summershred

The left is 6 weeks out from my competition this last April, and 6 weeks out current prep on the right. I think the crossfit conditioning Ive incorporated with the help of my better half has helped tremendously in growing my legs. And that extra conditioning will help tighten those legs as time goes. I'm only 2 weeks in, so I'll take it! At this point on the left I was 2 MONTHS in! I hope I continue to see improvements throughout this prep! πŸ‘ŒπŸΌ
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#selfcoaching #melcore #fitness #couplegoals #glutes #legday #coupleworkouts #growth #build #bootywork #progress #improvement #bodybuilding #crossfit #betterhalf #melcoreonthelose #contactforinquies

Check in Friday! Had to switch my days around a little this week so yesterday was low carb day. So this morning I was feeling pretty lean. Today is heavy leg day, so that definitely calls for a refeed tonight! πŸ”
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#whatbetterplacetodoit #vegas #cheeseburgercheatmeal #bodybuilding #crossfit #refeeds #iliveforchealmeals #melanieduncanfitness #melcore #mdf #trainingday #trainhard #nodaysoff #checkinfriday #fitness #girlswithmuscle #bikini #6.1weeksout #letsdoit #legday

Really having fun with this prep so far. It's a very short one and I kind of decided spur of the moment, so not a whole lot of time to make huge changes but I'm going to try my best! I'll have a good 3 months after this show to prepare for the next in the fall, so that will give me an advantage! It's all about bringing your personal best. It's a competition against myself πŸ’•
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#fitlife #bikiniprep #preplife #2017competitionseason #melanieduncanfitness #melcore #condition #bodybuilding #crossfit #mdf #effort #legs #abs #shoulderday #selfies #sweatyselfies #swolemate #muscles #aesthetic #fitspo #instafit #fitgirls #igfitnessgirls

Post cheat meal πŸ˜‹ Possibly the only one I'll have. With the exception of refeeds when/if necessary. I'm already behind so I have to keep it as clean as possible ✌🏼

After round 2. Plyos got me good! πŸ˜­πŸ˜…

Fasted conditioning this morning 😳 Corey has been in charge of my conditioning workouts, which is good and bad. They absolutely kill me, but I need it!
β€’1000m row
β€’30 burpees
β€’800m row
β€’30 knees to bar
β€’600m row
β€’30 good mornings
β€’400m row
End result was a drenched body and heavy panting πŸ™ˆπŸ€£

What we do on lazy Saturday afternoons ❀️ Have to fit in glute work when you can! πŸ˜‚
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#mdf #7weeksout #fitspo #goals #glutes #everydayislegday #nodaysoff #melanieduncanfitness #melcore #contestprep #womenwithweights #fitnessgirlsofig #muscle #aesthetic #tone #tighten #fitnessinspiration

5am fasted stairs βœ”οΈ had one of my favorite breakfast meals, egg whites and sweet potatoes - veggetti'd! Low carb day for me, so I'm anxious to see how it'll affect my body tomorrow morning! Not expecting to be shredded since I'm only 3 days into prep, but I know I'll see some changes. No/low carb days always get me pretty good πŸ‘πŸΌ

First leg/glute day workout of my new program. Why did I do this to myself 😭
KB swings - 25,10,25,10
Snatches - 25,10,25,10
Thrusters - 25,10,25,10
KB squat cleans - 4x15
Reverse wall balls - 4x15

I wanted to incorporate some German volume training this prep. I had awesome results when I did this type of training pre-prep last winter. So we shall see! πŸ™†πŸ»
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#7.4weeksout #contestprep #bikini #npc #mdf #melanieduncanfitness #melcore #herewego #fitspo #aesthetic #legday #glutes #growth #tight #preplife #liveinspired #motivatedfitness #rspnutrition #nsl #nspire #rspathlete #progressnotperfection

Vacation is officially over 😭 I completely enjoyed myself over vacation. Intense workouts everyday, but used those 7 days to my advantage and worked on "gains" πŸ™ˆπŸ•πŸ₯žπŸ§€πŸ”πŸŸπŸ¨πŸ©πŸ˜‚ Today starts official prep! Let's see what I can accomplish in 8 weeks.. πŸ‘™
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#contestprep #bikini #preplife #backatit #improvement #progressnotperfection #abs #muscle #growth #aesthetic #8weeksout #missouristate #liveinspired #motivatedfitness #rspnutrition #fueledbyrsp #instafit #fitspo #herewego #melanieduncanfitness #mdf #melcore

It's FriYAY! Accidentally slept through my fasted cardio alarm so I'm giving myself a break from today's. I won't need it anyway since I'm doing @hannaheden_fitness 's conditioning! Im loving how RSP's Triple Threat program is making me feel πŸ’•βœŒπŸΌπŸ’ͺπŸΌπŸ‘™
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#rspnutrition #triplethreat #conditioning #butterkicker #crossfit #bodybuilding #mdf #MelanieDuncanFitness #liveinspired #nspire #healthylifestyle #dowork #floridayvacay #palmbeachready #muscles #womenwithweights #fitnessandtattoos #fitspo #instagood #instadaily #me #personaltrainer #melcore

Stair stepper pic πŸ˜‚ ready for fasted stairs this morning! 2 days till Florida!!! πŸ‘™β˜€οΈπŸŒŠβœŒπŸΌπŸ¬πŸŒ΄
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#fastedeverything #abs #obliques #aesthetic #floridavacay #fastedstairs #nodaysoff #prep #bikiniprep #bikinicompetitor #fit #rspnutrition #rspathlete #nutrition #muscles #healthylifestyle #mdf #melcore #melanieduncanfitness #lean #leanlife #igfitnessgirls

Finished up #day18 of #conditioning with @hannaheden_fitness ! Kicked my butt as usual. "When it hurts that's when you're going to make changes." 😘 The conditioning/hiit/plyos aspect of working out has always been the toughest for me. I could lift weights all day, but this is what hurts the most! ✌🏼πŸ’ͺπŸΌπŸ‘™β˜€οΈπŸŒŠ
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#rsptriplethreat #rspnutrition #mdf #melcore #performance #floridavacay #3days #bikiniprep #bikinicompetitor #progressnotperfection #motivatedfitness #liveinspired #nodaysoff #hardworkpaysoff #instagood #instafit #fitnessandtattoos #igfitnessgirls

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