"It's all about moderation!

We all have that particular meal or snack that we cannot let go of. Personally, I cannot go without “Oreos”. I absolutely love them. (Yes, I eat junk food like the rest of the millions of people on this planet) - However, I do it in moderation. “It's all about moderation folks!

It's fine and dandy to cheat and have pizza or desserts here and there...just not everyday. There will be times when you need a quick meal and the only option is fast food because it's quick and easily accessible. That's understandable, but don't make that a habitual excuse for eating poorly. That is what food prep is for, (COUGH, COUGH) - I’ll get into that at another time, but as for now Moderation, moderation, moderation - I cannot stress this enough. You can have a social life and hang out, but be cognizant and mindful of what you are consuming and how often you are cheating.

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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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