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How to make 70% feel heavy AF? Base your percentages off a projected max that is 40lbs heavier than your current 1rm 😰 Been making great progress with my #squats in the past few months and my #goal is to hit 300 by the end of the year so that’s the number I’m working with. This is from my #training session last night, worked up to a single at 80% (240) and then back down for 2x5 at 72.5% (220) and 70% (210). 6.5 weeks out 💥 #plmeetprep #gwpl #buttstuff @usapowerlifting




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🐥 TWITTER @alyssaverleyFIT



#crownfitness #healthcoach #kaosfitness #teamiwantmore #hydranutrition #neverquit #iifym #fitchicks #girlswholift #girlswhopowerlift #motivation #fitspo #bodybuilding #igfitness #femaleboss #dowork #fitnessmodel #fitnesscompetitor (at Powerhouse Gym Athletic Club)

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Lifting is fun but shit ain’t easy. As I prep for my upcoming @usapowerlifting meet in June, I’m making sure I lift smarter not harder, and that comes down to things like appropriate programming to peak at the right time and even proper technique and setup for the lifts.


Here’s a video of my bench setup:
• wrist wraps so tight I have almost no circulation in my fingers but keeping my wrists in line with my forearm
• arch so high to decrease the distance that the bar has to move
• feet pulled so far back to keep my butt just barely on the bench
• heels planted firmly to push through my legs for more power

There’s so much to learn and so many ways to progress and while I may never be the best lifter, I’ll always aim to be the best that I can be. Six and a half weeks til I step on a #powerlifting platform for the first time 😳 #amateurhour #gwpl @girlswhopowerlift



👻 SNAPCHAT acverley
📷 IG @alyssaverley_crownfit
🐥 TWITTER @alyssaverleyFIT



#crownfitness #healthcoach #teamiwantmore #hydranutrition #neverquit #iifym #fitchicks #girlswholift #girlswhopowerlift #motivation #fitspo #bodybuilding #igfitness #femaleboss #dowork #fitnessmodel #fitnesscompetitor (at Powerhouse Gym Athletic Club)

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So something crazy happened today...

I got a nice little email in my inbox today from… well… the Mecca of all the fitness and bodybuilding companies today. Can you guess who? 

And uh..

They’re going to write an article about me to be featured on their website and social media!!!! AHHHHHHHHH WHAT?!!! 

I’ll give you more details when I get the confirmation date.. but oh my God.. this is a dream come true!

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My assistant has been helping me get rid of the tons of supplies I have! Lots more inexpensive premades to come so keep an eye out! This 34A peach goddess will be added to shop tonight! #goddess #greekgoddess #edmbra #ravebra #ravebras #raveoutfit #ravewear #raveattire #kandi #kandikid #edmgirls #ravegirls #edmgays #raveculture #fitnesscompetitor #fitnessmodel #wbff #model #poledancer #dancer #dance #raves #raver #plur #edm

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And I Begin To Question Everything

Less than 2 weeks till my first bodybuilding competition and I’m beginning to over-think everything. What if my body isn’t prepared for peak week? What if I’m that one person on stage that doesn’t look competition ready? What if something goes wrong? Will I be able to walk on that stage with confidence in front of hundreds of people and present my hard work (that is my body) in a tiny bikini?

I have plenty of support, more than I could have ever imagined, so I don’t lack in the support/motivation department. This is within myself, a problem with my self-confidence. My husband said something that really stuck with me…“You have to keep in mind that you will never be "perfect”. There will always be someone better than you, whether it’s bodybuilding, weight lifting or whatever you may be doing. The only thing you can do is, do your best. Give it your all and be happy with how far you’ve come; And trust me you’ve come a long way.“

He’s right! I’ve changed my life for this, I’ve had slip ups, it hasn’t been the easiest but through it all I’ve given my ALL. I’ve trained hard, I’ve changed my eating habits, I’ve made this my passion and no matter what I look like compared to all those women on stage, I know that I did my best. Even if I don’t come home with anything I’m a winner at heart because I am in the best shape of my life. Now that’s something to celebrate, that’s something to be proud of.

Loving my journey and loving my body is my idea of "perfect” now and nothing and no one can take that away from me.

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Im so in LOVE with my LISA FRANK costume for EDC. I still have to add some lights on the collar. The only bad thing was I got too exited with the glitter and now it looks silver 😢 but still looking good. 〰〰〰〰〰〰〰〰〰〰〰〰〰
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Follow my fellow @SammiesHeadwear
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#edcny #edcpuertorico #holyship #Groovecruise #umf15 #ravebooty #mysteryland #ultramusicfestival #ultra2015 #counterpoint #fitnesscompetitor #electricfamily #iheartraves #UnderTheElectricSky #EscapeSoCal #maddecentboatparty #downloadfestival #paradisofestival #lisafrank #edcmx #houstonravers #edclv15

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My journey to the stage: Day 1, Week 1 of 32

First day of prep. Not bulking, jesus.. I feel like I’ve been bulking for so long im not entirely sure how to function without the extra 900 calories I’ve been receiving. So today, my calories have dropped from 2700 to 1955. for reference my Macros are 165 Protein, 210 Carbs and 55 Fats. My new coach has my fat so low, im not sure how I will feel when my carbs start dropping, but for now im going to enjoy them. I still feel kind of heavy from all the Oreos I ate last night… I have one last thing to eat and I chose Oreos? Sadly, I’d like to peg that as the worst decision I made yesterday, but it wasn’t. My last meal was a highly under cooked steak from red lobster. The mashed potatoes were redeeming but I suppose if I would have had it my way I would have wanted spaghetti and maybe some campfire s'mores. Instead I found myself knee deep in a pack of chocolate mint oreos. No regrets, however I really wished I didn’t feel so meh.

Anyway, its noon and I really want chipotle. However last night’s steak and broccoli aren’t going to eat themselves :(