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...

Proper nutrition is essential for bikini competitors, as it not only fuels your workouts but also helps you sculpt the physique you'll...

Competition day is fast approaching, and one of the most important decisions you'll make is choosing the perfect competition suit. Your...

Hey there! Kiki here, and today we're talking about an essential aspect of competing in NPC and IFBB events: finding balance. Competing...

Hey, fitness enthusiasts! Kiki here, and in today's post, we're discussing the science of peaking for NPC and IFBB competitions....

Hey there, fitness friends! It's Kiki, and today we're focusing on one of the most crucial aspects of competing in NPC and IFBB bikini...

Hey, What's up, Hello! Kiki here, and today, we're diving into the exciting world of NPC and IFBB competitions. If you're a woman with...

Hey, What's up, Hello! It's Kiki here, and today we're going to talk about a topic that's near and dear to my fitness-loving heart:...

Hey, What's up, Hello! It's your fitness-loving friend Kiki here, and today we're going to chat about one of my favorite cardio machines...

Hey, What's up, Hello! It's your girl Kiki, back with another fun, positive, and insightful blog post. Today, we're going to talk about...

Maintaining a healthy lifestyle involves not only exercising regularly but also paying attention to what you eat. Whether you are trying...

Are you looking to improve your diet and achieve your fitness goals? One of the most effective ways to do so is by tracking your food...

Are you someone who works with a coach or mentor and wants to make the most out of your sessions? Then this blog post is for you! In this...

Sweet potatoes are a versatile and nutritious vegetable that can be enjoyed in many different ways. Whether you are baking, boiling, or...