Kiah Douglas

Expect Temptation,  before you overcome! Jesus overcame the temptation of the Enemy for 40 days before he overcame the grave.  Temptation is to be expected, but the test for all is simply will you fall into the trap of deception. As far your fitness journey is concerned the temporary willfulness to give in is constantly creeping around the corner. You cannot allow the surrounding pressure to oppress or depress you. "Outward pressure is always an opportunity to be inwardly transformed" So you're probably thinking well, how can I overcome temptation?  Good question! 1. Meal Prep To overcome temptation you have to set yourself up for success to rule out any temptation.  Meal prep is vital if you are serious about your fitness journey.  Meal prep is simply preparing all your meals for the upcoming week so there will be any room to say "I have nothing to eat once I'm off work, guess I'll go out for dinner tonight." That lame excuse can be avoided by pre...

Countless nights this little girl cried. Because deep down inside she was scarred by others distasteful, hurtful, and ignorant words. Insecurities, doubtfulness, and feelings of being unaccepted seemed to weigh her down. Seen as the typical tomboy long shirt, baggy pants, and wild hair around town. Years later that little girl emerged to become a beautiful and intelligent young woman. Full of confidence and high self-esteem. Now filled with joy and glee, but once upon a time that little girl was me. *K.Genae*

Questions & Answers by Kiah Q: What do you mean by “Abs are made in the Kitchen”? A :The phrase “Abs are made in the kitchen” simply means your diet plays a huge role in seeing your abs. You can do as many ab exercises as you wish, but if your diet is poor you'll never lose the body fat that is covering your abdominal muscles.  Q: Does counting calories help you lose weight fast? A: I always recommend to stay away from counting calories and focus your attention on macronutirents which are (Carbohydrates, protein, fats). Everyone's body is different you have to find a balance of what works for you. If you want to lose weight reduce the amount of carbs that you intake. Try incorporating complex carbs into your diet such as oatmeal, potatoes, brown rice. Sugar is an important carb to limit, simply reducing your sugar intake alone will help with weight lost.  Bread and cereal is another biggie that people are unaware of.  Towards the en...

Ditch the treadmills and for once enjoy your cardio sessions. High Intensity Interval Training (H.I.I.T.) is a great way to burn more calories and fat in just a short period of time. Usually ranging from 15-30 minutes in duration. Lets break it down: High and Intense: -Use moderate weight for each exercise performed -Make it challenging, but also efficient enough to complete successfully -Reps varies from 6-15 Interval Training: -Intervals can be done with a certain amount of rounds (ex: Repeat each exercise 4x) -Intervals can be done based on the amount of time set for the circuit (ex: Repeat each exercise until 25 minutes expire) -Intervals can be done with a set amount of time for each exercise (ex: Each exercise 1 min in duration) Training circuits are very simple to make. You can put all your favorite exercises together and easily start your way to a more effective cardio regimen. Remember anything that gets your heart rate going and blood pumping is cardio....

It's the time for New Year's resolution: “New Year, New Goals”, but after a week or so those goals are put on the back burner. In 2010 I wrote a paper on fitness & wellness that will be helpful, and hopefully keep those new year's resolutions alive. In order to sustain excellent health you have to eat right, get your rest, but most importantly stay active. Americans tend to fall by the wayside with being physically active and maintaining proper wellness. America is shown to be the most obese country in the world. (WOW!) Obesity related deaths have climbed to more than 300,000 a year, second to tobacco related deaths (Scary, I know). Obesity is an preventable matter, but is taking the lives of others due to the lack of nutritional knowledge. It is time to educate every human being of the significance of a healthier lifestyle. Physical activity and exercise are two entirely different aspects, but both contribute to physical fitness. Physical activity is def...

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