Kicking off the 2023 IFBB Pro Season, rock-hard lower abs with CoryG, and plant protein pb&j waffles
Kiki Weekly | 4.5.23
This week's highlights
✅ 2023 IFBB Pro Bikini Debut at the Klash Championship Series - Full recap! 👙 👸🏼
✅ Tone up your lower abs with In & Outs 🔥
✅ Recipe time... plant protein pb&j waffles 😋
2023 IFBB Pro Bikini Debut full recap! 👙 👸🏼
All the behind the scenes action from peak week and our trip to Orlando for my first show of the season!
*Pair this with my article Top 10 Nutrition Tips for Bikini Competitors: Fueling Your Way to Success - Read here
Tone up your lower abs with In & Outs 🔥
ft. Coach Kiki & CoryG
Time to dial in your lower abs!
We start the movement by lengthening the torso, followed by a crunch that will get your lower abdomen looking just right.
The kicker? In & Outs require constant time under tension - meaning you're going to feel a burn like no other!
*You can add ankle weights if your abs are super strong!
- Start in a seated position on a bench and hands grabbing the side
- Slowly lean back and straighten your legs (lengthening)
- Then bring your knees and chest together, focusing on the "crunch" in the lower abs
Recipe time... plant protein pb&j waffles 😋
Ready to have your mind absolutely blown?
This nostalgic & delicious homemade concoction uses Max Effort's Plant Protein to make some tasty Peanut Butter & Jelly Waffles!!
1/2 scoop Max Effort Plant Protein
1/2 scoop Bisquick - or other baking mix, oat flour, etc
1 scoop Max Effort Greens
1/4 tsp baking powder
1/4 tsp baking soda
Stevia to taste
1/3-1/2 cup unsweetened almond milk or liquid of choice until batter consistency
Spray waffle iron with non-stick spray
Pour in half batter and cook until tender
Top and/or fill with peanut butter and jelly of choice
~200 calories, 6.5g fat, 21g carb, 13g protein
His recipe made two waffles in a mini iron, recipe can easily be doubled, tripled, etc.
Macros are for 1 tsp each of peanut butter and reduced sugar jelly stuffed inside and on top, can use less peanut butter or powdered peanut butter for lower fat
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