Kiki Weekly | 2.8.23
In this week's newsletter:
👉 Reese's protein cups
👉 2 healthy Super Bowl recipes
👉 All about momentum-building habits
👉 Visionary Meals partnership
👉 Plant Protein (my fave) is BACK!
Reese's protein cups
Ya girl loved Reese’s Cups growing up, but all that processed stuff just doesn’t do it for me anymore. So, I decided to make my own, protein-packed version!
In this video, we'll show you how to make Reese's Cups using Max Effort Muscle Protein Powder. Get ready to indulge in a delicious and healthy treat! 🤤
These cups are not only irresistible but also packed with protein to fuel your muscles. With a few simple ingredients, you'll have a satisfying snack that's perfect for satisfying your sweet tooth without the guilt.
2 Healthy Super Bowl recipes
Y’all know I love cooking and football, so the Super Bowl is EXTRA special for me. Here are two healthy versions of my favorite Super Bowl Snacks! 🏈 🏈
Buffalo Chicken "Dip"
4-5 boneless skinless chicken breasts
1 package ranch dressing
1 bottle buffalo hot sauce
1-2 pats of butter (depending on fat needs)
Layer chicken in a Crockpot sprayed with Pam or with a few pats of butter on the bottom
Sprinkle ranch dressing on top of chicken
Pour buffalo sauce over chicken
Cook on low for 5-6 hours or high for 3-4 hours
With two forks, shred chicken and mix well
Eat with cut up cucumbers, bell pepper quarters, celery or on lettuce wraps
4 slices center cut bacon/turkey bacon (cooked & crumbled)
4.5 cups Napa Cabbage (thinly sliced)
2.5 cups Red Cabbage (thinly sliced)
1 cups shredded carrots
1-2 cups grape tomatoes (halved)
1/4 cup Minced Cilantro (optional)
2 tbsp Lime Juice
2 tbsp Olive/Avocado Oil (or Apple cider vinegar if fat needs are lower)
1-2 tsp honey OR sugar substitute
Pinch of salt
Prepare vegetables and combine in a large bowl
In small bowl whisk dressing ingredients and toss with vegetables
Top with bacon!
Creating habits builds momentum
Have you ever tried to make a change in your life, only to find yourself falling back into old habits after a few days or weeks?
It can be disheartening, but the truth is that change is hard, and it takes time and effort to establish new habits. However, there is good news. By focusing on small steps and building habits, you can create momentum and achieve your goals.
Habits are powerful because they allow us to perform tasks automatically, without having to think about them. This frees up mental energy, making it easier to focus on other things and achieve our goals. But how do you build new habits? Here are a few tips:
Don't try to change everything at once. Instead, focus on small steps and build new habits gradually. For example, if you want to start exercising regularly, begin by doing just 10 minutes a day and gradually increase the time and intensity over time.
Habits are formed through repetition, so it's important to be consistent. Make a commitment to stick with your new habit for at least 30 days, and try to do it at the same time each day to make it easier to remember.
Track your progress
Keeping track of your progress can help you stay motivated and see the progress you're making. Use a journal or app to record your progress and celebrate your successes along the way.
Having someone to hold you accountable can help you stay on track and build new habits. Find a friend, family member, or coach who will support you and help you stay motivated.
Finally, it's important to reward yourself for your successes. Celebrate the small victories along the way and acknowledge your hard work and dedication.
Building habits takes time and effort, but it's worth it. By focusing on small steps, being consistent, tracking your progress, finding accountability, and rewarding yourself, you can build momentum and achieve your goals.
Remember, every small step counts, so don't give up and keep pushing forward.
Visionary Meals x Arnold x Coach Kiki
I’ve partnered with an AMAZING local meal prep company in the Columbus area called Visionary Meals! If you’re going to be in town for The Arnold Sports Festival, we’ll have a booth with a can’t miss deal for attendees 👀 👀
P.S. Plant Protein (my fave) is back in stock!
My all time FAVORITE protein is back! Y’all this is not like any other vegan protein you’ve had - it’s creamy, dreamy and delicious.
I try to limit dairy consumption as much as possible because it does not digest well for me... so unfortunately as much as I love our Tri-Blend protein, I needed a plant based option. Many vegan options on the market are chalky, don't mix well, and just taste kinda funnky 🤷🏼♀️
It’s the perfect blend of chocolate and peanut butter and if you are sensitive to dairy or follow a vegan lifestyle! Shop Plant Protein here.
p.s. I make a super tasty puppy chow with this protein - here's the recipe.