Kiki Weekly Newsletter | 4.5.23

 2023 IFBB Pro Bikini Debut at the Klash Championship Series! IFBB Pro Bikini Show Vlog Recap

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! 👙 👸🏼

2023 IFBB Pro 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

Tone up your lower abs with In & Outs 🔥

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 😋

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


Stir in

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


The macros

~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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