Kiki Weekly Newsletter | 8.10.22

↗️ Intro & Updates

Kiki Update - 8.9.22

Somehow we’re already halfway through August and football season and fall is just around the corner! 🏈 🍁 Things are heating up and getting super busy as I get dialed in for my upcoming show in a few weeks.

🚨 New Bikini Prep Update is Up! 

We're back with Prep Update #5!

The days are ticking down as we both go through the hardest stretch of prep - where calories and macros are way down, but training intensity needs to be high.

 

Core Exercises to Tighten Up for Tailgate Season

Ball Slams w/ Kiki

If you’re like me, then you LOVE football season as much for the tailgating and atmosphere as the game. I was a college cheerleader, so football will always hold a special place in my heart. 

A great exercise I’ve been incorporating into some of my client plans this year is the Slamball.

I love doing these because...

✅ it’s a sneaky good ab workout

✅ it gets your heart rate up!

➡️ How to do them correctly

 

Overnight Oats Meal Prep

Overnight Oats Meal Prep

👩‍🍳 INGREDIENTS 

1 Scoop Max Effort Plant OR Tri-Blend Protein 

1/2 Cup Oats (or preferred amount based on goals) 

1/2 Cup Almond Milk 

Other Additions to your liking - like a TBSP or two of Chia/Flax Seeds, Banana, Berries, stevia sweetened Chocolate Chips, etc.!

 

🥶 CHILLLLLLLL 

12 hours minimum in the fridge 

Smash it!  

 

🚀 MACROS 

using 1/2 cup Oats, 1/2 Banana, 1tbsp Chocolate Chips 

~ 400 Calories | 10g Fat | 53g Carbs | 25g Protein 

 

✨ How to stay in touch!

Sign up for my workout & nutrition plans here

Follow me on Instagram here

Follow me on TikTok

Follow me on YouTube

 

Coach Kiki


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