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	<title>Alli McKee Fitness, Exercise and Nutrition Blog</title>
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	<link>http://allimckee.com</link>
	<description>Education and inspiration for advanced fitness</description>
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		<title>Time, Effort and Success</title>
		<link>http://allimckee.com/motivation/time-effort-and-success</link>
		<comments>http://allimckee.com/motivation/time-effort-and-success#comments</comments>
		<pubDate>Mon, 23 Jan 2012 20:50:35 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[hard work]]></category>
		<category><![CDATA[motivation]]></category>
		<category><![CDATA[success]]></category>
		<category><![CDATA[video]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1174</guid>
		<description><![CDATA[Every so often, I receive an email from a friend, client or colleague who shares something that motivated them. I watch each video that is sent to me, because quite often, they fuel my own tank of inspiration. The following video is a message certainly worth sharing.  Because we are in the midst of the AFC / ...]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Thank You GGS Community</title>
		<link>http://allimckee.com/fitness/thank-you-ggs-community</link>
		<comments>http://allimckee.com/fitness/thank-you-ggs-community#comments</comments>
		<pubDate>Sun, 22 Jan 2012 01:50:35 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Miscellaneous]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[GGS]]></category>
		<category><![CDATA[Girls Gone Strong]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1167</guid>
		<description><![CDATA[Dear GGS Community, I just had to take a quick minute to share my gratitude with everyone who has embraced Girls Gone Strong. Just six months ago, Girls Gone Strong was merely an idea among myself, Molly Galbraith, Jen Comas Keck, Nia Shanks, Marianne Kane, Julia Ladewski and Neghar Fonooni. We all had a passion and ...]]></description>
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		<slash:comments>13</slash:comments>
		</item>
		<item>
		<title>Eat &amp; Train to THRIVE</title>
		<link>http://allimckee.com/fat-loss/eat-train-to-thrive</link>
		<comments>http://allimckee.com/fat-loss/eat-train-to-thrive#comments</comments>
		<pubDate>Thu, 19 Jan 2012 02:50:54 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Fat Loss]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Paleo]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1164</guid>
		<description><![CDATA[Part I: Eat to Thrive For the past year, I’ve been eating with the mindset to maintain a lean physique. Prior to the past year, I competed in four figure competitions that kept me in either extreme discipline mode or at least an awareness / habit maintenance mode. Under the coaching of Carter Schoffer, my nutrition has ...]]></description>
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		<slash:comments>35</slash:comments>
		</item>
		<item>
		<title>The True Measure Of Our Thanksgiving</title>
		<link>http://allimckee.com/fitness/the-true-measure-of-our-thanksgiving</link>
		<comments>http://allimckee.com/fitness/the-true-measure-of-our-thanksgiving#comments</comments>
		<pubDate>Sun, 27 Nov 2011 18:15:02 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Miscellaneous]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Blessings]]></category>
		<category><![CDATA[fitness]]></category>
		<category><![CDATA[motivation]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1155</guid>
		<description><![CDATA[&#8220;Not what we SAY about our blessings, but how we USE them, is the true measure of our Thanksgiving.&#8221;-W.T. Purkiser I hope everyone (who celebrated) had a lovely Thanksgiving and holiday weekend. As I mentioned a few days ago, I am not sure I can quantify how thankful I am for the path I&#8217;m on ...]]></description>
		<wfw:commentRss>http://allimckee.com/fitness/the-true-measure-of-our-thanksgiving/feed</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Put On Your Rocky Cap</title>
		<link>http://allimckee.com/conditioning/put-on-your-rocky-cap</link>
		<comments>http://allimckee.com/conditioning/put-on-your-rocky-cap#comments</comments>
		<pubDate>Sun, 06 Nov 2011 15:03:12 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Music]]></category>
		<category><![CDATA[fitness]]></category>
		<category><![CDATA[motivation]]></category>
		<category><![CDATA[music]]></category>
		<category><![CDATA[Quotes]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1142</guid>
		<description><![CDATA[“It ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward, that’s how winning is done!! Cause if you’re willing to go through all the battling you gotta go through to get to where you want to get, ...]]></description>
		<wfw:commentRss>http://allimckee.com/conditioning/put-on-your-rocky-cap/feed</wfw:commentRss>
		<slash:comments>12</slash:comments>
		</item>
		<item>
		<title>What&#8217;s NEW!? GGS, SPINeRVALS, TRAINING oh my!</title>
		<link>http://allimckee.com/fitness/brushing-the-dust-off</link>
		<comments>http://allimckee.com/fitness/brushing-the-dust-off#comments</comments>
		<pubDate>Sat, 29 Oct 2011 19:55:33 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Miscellaneous]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Girls Gone Strong]]></category>
		<category><![CDATA[Spinervals]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1114</guid>
		<description><![CDATA[Wow it&#8217;s been a long time since my last post! Time to brush the dust off!! First things first&#8230;Today, I may have had a lesson in &#8220;failure.&#8221; It&#8217;s not often I don&#8217;t &#8220;succeed&#8221; and it&#8217;s a tough pill to swallow. For the past many months, I have been prepping for my CSCS through the National ...]]></description>
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		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>How Bad Do YOU Want It?</title>
		<link>http://allimckee.com/miscellaneous/how-bad-do-you-want-it</link>
		<comments>http://allimckee.com/miscellaneous/how-bad-do-you-want-it#comments</comments>
		<pubDate>Mon, 12 Sep 2011 13:10:37 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Miscellaneous]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Videos]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1075</guid>
		<description><![CDATA[&#8220;When you want to be successful as bad as you want to breathe, then you&#8217;ll be successful!&#8221; Yesterday was a great victory for the city of Baltimore as the Ravens dominated the Pittsburgh Steelers at M&#38;T Bank Stadium. Needless to say, it was a tremendously significant and emotional day on so many levels for those ...]]></description>
		<wfw:commentRss>http://allimckee.com/miscellaneous/how-bad-do-you-want-it/feed</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Strong Is Both Beautiful &amp; Badass!</title>
		<link>http://allimckee.com/fitness/strong-is-both-beautiful-badass</link>
		<comments>http://allimckee.com/fitness/strong-is-both-beautiful-badass#comments</comments>
		<pubDate>Sat, 03 Sep 2011 01:58:51 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[Beautiful Badass]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1059</guid>
		<description><![CDATA[My goodness, it&#8217;s already been two weeks since the first meeting of the Beautiful Badass Women. Where does the time go?    Nia, Jen, Julia, Alli, Sarah, Marianne, Molly  A Quick Recap: The Evolution of the Beautiful Badass Weekend Things started to evolve with a group of us female trainers / lifters when Bret Contreras compiled a list of ...]]></description>
		<wfw:commentRss>http://allimckee.com/fitness/strong-is-both-beautiful-badass/feed</wfw:commentRss>
		<slash:comments>8</slash:comments>
		</item>
		<item>
		<title>Talking Shop and Motivation</title>
		<link>http://allimckee.com/fitness/talking-shop-and-motivation</link>
		<comments>http://allimckee.com/fitness/talking-shop-and-motivation#comments</comments>
		<pubDate>Tue, 23 Aug 2011 22:10:05 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[BlogTalkRadio]]></category>
		<category><![CDATA[Interview]]></category>
		<category><![CDATA[motivation]]></category>
		<category><![CDATA[Talking Shop]]></category>
		<category><![CDATA[TheFitCast]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1048</guid>
		<description><![CDATA[Last week was an exciting professional week to say the least!! In a span of five days, I had the pleasure of interviewing with Jim Laird for BlogTalkRadio (Wednesday 8/17) followed by Kevin Larrabee on TheFitCast (Thursday 8/18). The very next day I was packing my bags to head out to Cincinnati, OH / Covington, KY to train and experience ...]]></description>
		<wfw:commentRss>http://allimckee.com/fitness/talking-shop-and-motivation/feed</wfw:commentRss>
		<slash:comments>9</slash:comments>
		</item>
		<item>
		<title>YOUR VERY BEST!</title>
		<link>http://allimckee.com/motivation/your-very-best</link>
		<comments>http://allimckee.com/motivation/your-very-best#comments</comments>
		<pubDate>Sun, 31 Jul 2011 00:59:10 +0000</pubDate>
		<dc:creator>allimckee</dc:creator>
				<category><![CDATA[Motivation]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[hard work]]></category>
		<category><![CDATA[motivation]]></category>
		<category><![CDATA[video]]></category>

		<guid isPermaLink="false">http://allimckee.com/?p=1042</guid>
		<description><![CDATA[No introduction needed for this post, I&#8217;m going to let this video speak for itself. When you are struggling, find the voice of this coach in your own head and heart and KEEP GOING. EVERYTHING YOU GOT. DON&#8217;T QUIT. YOUR VERY BEST. KEEP DRIVING. KEEP GOING. IT&#8217;S ALL HEART FROM HERE. KEEP GOING.]]></description>
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		<slash:comments>15</slash:comments>
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