Kiki Weekly Newsletter | 3.15.23

Eating healthy at the gas station, workouts you can do anywhere, bikini competition thoughts

Kiki Weekly | 3.15.23

This week's highlights

✅ Eating healthy at the gas station ⛽

✅ Workouts that you can do anywhere 🌎

✅ Bikini competition thoughts 👙

Anabolic Fasting: Gas station edition ⛽

Need help deciding what you should eat on the road?

No worries, I got you! 😋

When you're on the road, it can be challenging to find healthy meal options, especially when you're limited to gas station food. However, with some careful thought and creativity, you can still make nutritious choices.

Start with whole foods!

Start by looking for whole foods, like fresh fruits and vegetables, nuts, or hard-boiled eggs. You can also opt for sandwiches or wraps with lean protein, like grilled chicken or turkey, and veggies instead of cheese and mayo.

Snack choices

If you're in the mood for a snack, look for options that are high in protein and low in added sugar, like beef jerky, a protein bar, or unsalted nuts. You can also try drinking cold-pressed juice or coconut water to stay hydrated and replenish your electrolytes.

Small choices make a big difference!

Even if your options seem limited to junk food, you can still make healthier choices. Try looking for baked chips or whole grain crackers instead of regular chips, and opt for a piece of dark chocolate or a fruit cup in juice instead of syrup.

Remember, while gas station food may not be the most ideal choice for healthy eating, you can still make nutritious choices by focusing on whole foods and looking for options that are high in protein and low in added sugar. By making small changes, you can stay on track with your health goals, even while on the go.

Workouts that you can do anywhere 🌎

Enter my LFG #7 Home Trainer!

👉 Get the full trainer on the CoryG Fitness app here

I just dropped the seventh 4-week cycle for my LFG Home Trainer.

What's so great about this? You can do these workouts...

👉 At home

👉 On the road

👉 If you're short on time!

👉 If you're a beginner or advanced

Here's Friday's workout - on me. Give it a go, then let me know what you think!👇👇

@kikerslaugh_ifbbpro or coach@kikimcclellan.com

FRIDAY - Full Body

3 SET SUPERSET
Dumbbell and/or Banded Hip Thrust: 20, 15, 10 reps
Alternating Bodyweight Lunges: 20 reps each leg

3 SET SUPERSET
Dumbbell Squats: 20, 15, 10 reps
Lying Leg Raises: 20, 15, 10 reps

3 SET SUPERSET
Dumbbell Bench Press: 20, 15, 10 reps
Jump Squats: 20, 15, 10 reps

3 SET SUPERSET
Reverse Grip Two Arm Dumbbell Row: 20, 15, 10 reps
Bicep Curls: 20, 15, 10 reps

3 SET SUPERSET
Dumbbell Lateral Raises (5 single arm each arm, then 5 together)
Bent Over Rear Delt Flyes: 5 reps

HEAVY BANDED KICKBACKS
3 sets of 10 reps each way
(to the back, out to 45 degrees, to the side)

👉 View the rest of the trainer here

Bikini competition thoughts 👙

Hi, I'm Kiki!

Preparing for a bikini competition is a journey that requires a lot of discipline, hard work, and mental strength. Hi, my name is Kiki McClellan, and as an IFBB Bikini Pro, I have gone through the highs and lows of competition prep. In this video, I will take you through my personal experiences and real thoughts during competition prep.

The ups & downs

From the very first day of training, I knew I had to give it my all to prepare for my next competition. It is a grueling process, both physically and mentally, and requires a lot of sacrifices. You'll hear about the challenges I faced, such as the constant hunger and the mental toll of pushing myself to the limit every day. I had to say goodbye to my favorite foods and give up my social life.

But you'll also hear about the joys and triumphs that come with this lifestyle, including the feeling of accomplishment after months of hard work.

Throughout the video, I'll take you through the ups and downs of competing, including the moments of doubt and the times when I felt like giving up. But you'll also see the determination and drive that kept me going, and the support system that helped me along the way.

I'm here to motivate you & inspire you

As a seasoned competitor, I know what it takes to succeed in the world of competitive fitness, and I want to share my experiences with you. Whether you're just starting out or you're a seasoned competitor like me, this video is sure to inspire and motivate you to keep pushing forward towards your own goals.

So join me as I share my real thoughts and experiences during competition prep. I hope to provide you with an honest and real look at what it takes to become a champion in the world of competitive fitness.