Who wants to go through the pain & suffering of injuries? Not me! Understanding injuries and how to avoid them is key to maintaining a...

Stay fit and looking your best - even on vacation! Here's a high-intensity Ab & Plyo burner that will help keep you looking and feeling...

Ready to indulge in pure dessert bliss? Introducing... my Vanilla Tri-Blend Lemon Cheesecake Bars. These simple-to-make, DIVINE protein...

Back for more Vacation Leg Workouts?? Here's another lower body vacation workout that you can take on the road with you wherever you go....

Ah, vacation—a time to unwind, rejuvenate, and escape from the monotony of daily life. Vacations are a great time to give your body a...

Are you on the lookout for a guilt-free dessert that's delicious, nutritious and easy to prepare? Look no further than these No-Bake...

As a professional in the fitness industry, I often get asked about the role of cardio in a comprehensive workout routine. This post aims...

Are you looking for a refreshing, yet energizing post-workout treat? Your search ends here! Today, we bring you a delightful recipe that...

The improvement season in any sport or discipline can often be a mentally grueling journey. It's a period where the focus shifts from...

As an IFBB Bikini Pro and a coach, I often find myself reminding clients that bodybuilding, whether it's lifestyle fitness or contest...

Embarking on my bodybuilding journey was as thrilling as it was intimidating. The excitement of honing a fit physique, increasing my...

If there's one mantra that holds true in bodybuilding, it's "Put in the work, and the results will come." As an IFBB Bikini Pro, I firmly...

Recovery is an essential aspect of any training program. It's the time where your body heals, muscles repair, and your mind rejuvenates....

PROTEIN MARINADE: 2 tbsp soy sauce or coconut/liquid aminos or worcestershire 2 tbsp vinegar - balsamic, apple cider, distilled 2 tbsp...

Summer brings with it a season of cookouts and summer parties, filled with tempting food options that can challenge our commitment to...

Pros of using bands for glutes Bands provide extra resistance for strengthening and can help engage smaller muscles while performing...

Creatine is one of the most well-studied supplements in the space and there are many reasons why I suggest it for female athletes and...

Sprinkle Protein Cookie Dough INGREDIENTS: 1 Scoop Max Effort Tri-Blend Protein 1/2 Cup Oats (ground into oat flour - can also use other...

Easy homemade Low-Sugar Ketchup Recipe from Coach Kiki

The week leading up to a bikini competition, commonly known as "peak week," can be a crucial time for competitors. This is when all the...