Don't eat your abs AWAY!

Have you wondered why you cannot see your abs when you’ve done about a zillion sit ups? Well, here it goes: “Abs are made in the kitchen”. LITTERALLY!! Many people approach me about melting their love handles or getting rid of unwanted fat around the stomach area. I’m here to explain the science behind it all. Your diet plays a particularly major role in revealing the sexy abs you always dreamed about. Believe it or not, the more you eat the more you lose. Eating helps to increase your metabolism and maintain blood sugar levels. Your next question is probably what kind of foods will aid in this fat loss process. Foods high in protein (lean meats), good fat (olive oil, flaxseed oil) and complex carbohydrates (oatmeal, potatoes, brown rice) are all smart choices for your diet. Get into a habit of starting your day off with carbs, such as oatmeal and add in some protein with each meal. As the day goes on, filter foods that are high in carbs out of your meals to prevent fat storing during the night. Fuel your body properly and you will look AMAZING!!!

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Questions that needs answers!

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...

That Little Girl was me!

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*

12 Donuts 12 Days

One bad decision can cost you everything. One moment of weakness can tarnish a goal that you've been striving after day in and day out. It ONLY takes one a moment of vulnerability to take control and knock you out for the count. In my case one dozen donuts had my name on it with 12 days out from one of the biggest shows of my life. I am sure you are thinking the following: 1. You workout everyday 12 donuts won't effect your body! 2. What in the world are you doing eating 12 donuts? 3. How did you eat 12 donuts? Yes, I'm human believe it or not and I ate 12 vanilla dipped donuts with the sprinkles on top! I love sprinkles "BIG KID". I let a moment of weakness creep in during an essential phase of my competition prep, which cost me 1st place. After I ate my donuts, I immediately regretted the damaged that I did and how it would diminish my progress. Nutrition wise, the dozen donuts costed me 3,500 calories, well over 4,000 mg of sodium, 200 g fat, ...

Kiah Douglas

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