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#melcore

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OUCH! Crab walks!
#melcore

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

Beautiful day for a hike! #melcore

Trail takeover. #melcore #fitness

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

Les frères Melcore et Matheo Pingrit dans Scarpe Ciné. #aniche #cinéma #western #3ehomme #movie #Douai #remyfleury #Arras #interview #radio #micro #melcore #frère #7eart #art

Awarded 2nd place at #PinkMuscleFest2017 this past weekend! This prep was amazing. The most laxed and non-stressful prep I’ve had. No coach, no one telling me what to do or controlling my meal plan and workouts, no glam squad, just me and Corey. Team #MelCore all the way ❀️ #selfmade #melcore #fitcouples #healthyhabits #growingseason #mdf #melanieduncanfitness #strength

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

Bulgarian split squats to start her off yesterday. Makin those booty gains! πŸ˜πŸ‘ #fitness #melcore#fitcouplesinsta #couplegoals #fitfoodies #glutes #willsquatforpeanutbutter

Part of my hybrid training today @rspnutrition #triplethreat - 3 sets 5 reps of Bulgarian split squats ~ 3 sets 8-12 reps of single arm DB rows ~ circuit 4 rounds ~ rows 10 cals ~ barbell thrusters 10 reps ~ toes to bar 10 reps πŸ’₯
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#rsptriplethreat #rspnutrition #day14 #performance #quadraleanthermo #determination #fitspo #hypertrophy #happyhumpday #fitcouples #trainingday #nodaysoff #liveinspired #mdf #melcore #aesthetics #prepmotovation #bikini #competitor #bodybuilding #crossfit #instavideo #instagood #girl #ladieswholift #happy #healthy

He's just so cute πŸ˜πŸ€— rolling it out this morning at Gold's! πŸ‘πŸΌ
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#stretchsesh #dontforgottostretch #melcore #triplethreat #rspnutrition #performance #liveinspired #athletes #bodybuilding #crossfit #conditioning #couplegoals #fitcouples #hisandhers #gympartner #mce

How did he steal my heart you wonder?! πŸ˜‚πŸ˜‚ so in love with this goofy guy! πŸ’•πŸ™ˆπŸ˜› ------------------
#fitcouplesinspo #couplegoals #swolematesforlife #gooftroop #thosequadsthoughπŸ‘€ #melcore #liveinspired #rspnutrition #athletes #bodybuilding #crossfit #spartans #fitlife #healthyliving #healthycouples #fitfoodies

Morning ab check. Day 3 of my prep diet and feeling leaner by the day. 9 days can't get here soon enough! β˜€οΈπŸ‘™πŸŒŠπŸŒ΄ β€’
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#floridavacay #beach #bikini #fitnessmotivation #igfitnessgirls #palmbeach #aesthetic #healthlyliving #mdf #motivatedfitness #rspathlete #everythingfasted #crossfit #bodybuilding #liveinspired #rspnutrition #triplethreat #day14 #melanieduncanfitness #melcore #abcheck #selfcheckins #prep #10weeks

Finished off #rsptriplethreat today with some biceps and omg they feel so swollen πŸ€—πŸ™ˆ .
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#rsptriplethreat #hypertrophy #day11 #ladieswholift #bikini #bodybuilding #crossfit #performance #goals #liveinspired #muscle #mdf #fitness #melcore

Throwback to my most recent show day a few weeks ago in Stl! What an amazing weekend!! So psyched and already excited to start prep for my next competition πŸ€— .
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#bikinicompetitor #bikini #trainingday #willsquatforpeanutbutter #athlete #competitor #nodaysoff #fitcouples #fitfam #midwest #missouri #healthlyliving #foodies #performance #womensbodybuilding #crossfit #conditioning #rspathlete #rspnutrition #swolemates #spartans #mdf #melcore

Check out that booty, and I don't mean mine! πŸ˜› A little fasted work earlier this morning πŸ‘ŒπŸΌ .
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#fitcouples #spartans #athletes #bodybuilding #crossfit #performance #glutes #pump #melcore #fitness #fitfam #couplegoals #helifts #shelifts

Our typical morning - Corey 5am crossfit at @crossfitmkt , fasted cardio at @goldsgym for the both of us around 630 or whenever he gets home from crossfit, go back home, food, work (of some sort 😜) food, back to @goldsgym for a lift in the afternoon. Food, food, food, bed πŸ˜‚ May seem boring to some, but I love this life we live πŸ’•
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#healthlyliving #fitcouples #goals #liveinspired #motivatedfitness #melcore #mdf #npcbikini #spartan #bodybuilding #bodybuilder #crossfit #rspnutrition #rspathlete #gymshark #fitfam #fitcouplesofig #swolemates #dolifedifferent

Come up and squeeze the glutes hard, hold at the top and push knees outwards to contract those outer glutes!

When I can't make it to the gym I love to incorporate banded leg/glute work to my workouts at home. I did 8 reps to the side, 8 at a 45* angle and then 8 back. Make sure to get that extra burn and throw in some resistance! πŸ‘πŸ‘ŒπŸΌ

Yes πŸ’™

Beautiful day for a hike! #melcore

Let's grow this body! But maybe not toooo much before vacation in 3 weeks πŸ˜‚πŸ‘™πŸ‘ ---------
If you're interested in my bikini bundle, shoot me an email or dm so I can get you all the info you need to get started! I'll be doing the program as well!!! πŸ’πŸ»

Balance practice. It's just as important as strength training! #balance #balancingact #melcore #onlinecoaching #personaltraining #crossfit #bodybuilding

Dinner at Flat branch last night! Safe to say I'm good on cheat meals for a bit πŸ‘πŸΌ

Pardon the morning face! Three daysssss πŸ‘πŸΌβœŒπŸΌπŸ™ŒπŸ½

Fasted plyos this morning βœ”οΈ One chance everyday this week to get everything right! #peakweek

You're going to have set backs, everyone does. Pick yourself up and get back on the saddle. You CAN do this!

Two of my essentials! I can't live without my RSP choco pb, and QuadraLean thermo rocks my world 😍 Best fat-burner I've ever taken.

Good morning abs! Early to bed, early to rise, makes a woman healthy, wealthy and wise πŸŒ…πŸ˜‰βœŒπŸΌ

45* angle kickbacks. One of my favorite exercises for the glutes! And definitely underworked by a lot of gym-goers.Add some ankle weights to get a deeper effect!

We're addicted to the slo-mo feature πŸ˜‚

Added carbs to a 5th meal out of 6 to try to keep these muscles full until peak week in just a few short weeks. I'd def say it's serving its purpose. #finebyme 😈🍽

Feeling niiiiice and full after adding in extra carbs to meal 5. One meal left for the day! 😳

Something that is so incredibly important, not only for competitors, but anyone who is wanting to get in shape and reach their goals ➑️You have to, have to, HAVE to, listen to what your coach or trainer is telling you to do. Trust them and trust the process. If you don't follow the meal plan or workout program exactly how it is written, then you're cheating yourself and will end up being disappointed in your results, and that's no one's fault but your own (harsh but true!!!) Tweaks can and will be made throughout the process, and there are reasons and methods behind each step.
If you want to be challenged and held accountable in reaching your health and fitness goals contact me and lets get you there!
Contact info in bio ✨

How do you like your sweet potatoes?? #vegettieverything
For healthy recipes visit melanieduncanfitness.com/blog ! πŸ₯žπŸ³πŸ₯—πŸ“πŸ₯πŸ

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