VIDEO | 21S ADVANCED EXERCISE
Aloha! Want a real PUMP? When’s the last time you did 21’s? SAVE this for later! #oldskool I love doing
WORKOUT PLAN | BAND BODY 90-DAY PROGRAM
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TIGHTEN FLABBY ARMS IN 3 MOVES FROM 3 ANGLES
3 Great Moves to Pump Your Triceps! Aloha everybody! The key to a total tricep pump is training them from
VIDEO | 3 GREAT TRICEP EXERCISES
3 Great Moves to Pump Your Triceps! Aloha everybody! The key to a total tricep pump is training them from
MOTIVATE! | FUN FIT MULTI EQUIPMENT 30-DAY TRAINING PROGRAM
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BODY AND BANDS WORKOUT PROGRAM | 30-DAY PLAN
About Kiana’s Flex Appeal Press Movies Gallery Blog Shop Autographs Kiana Cameo Get Healthy Lose Weight Personal Training Stream Classes
WORKOUT PLAN: BANDS + BODY WEIGHT 4 WEEK PROGRAM
4-Week total body workout program using body weight and long resistance bands. You will perform a full body circuit 3
NEGLECTED MUSCLE GROUPS TRAINING + STRETCHING PLAN
This is a terrific workout to do on days when you don’t feel like doing a full workout, but want
3 LEG EXERCISES THAT ARE EASY ON THE KNEES
3 Knee Friendly Leg Exercises to try!✔️ 💪🏼🌴 Mahalo for all the requests for ways to strengthen your legs if
RECIPE: FIT FETA PROTEIN PASTA | TIKTOK VIRAL RECIPE
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BANDS TUBING SANDBAGS BALLS
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FIT AFTER 40+ 50+ 60+
How has your training changed since your 30s? busy working parents, there are simple shortcuts to take to get the
8 SIMPLE TIPS TO LIVE FIT
Aloha! What healthy habits do you do every day to share with others? Here are 8 of mine. Drink a
FREE CALORIE CALCULATOR
HOW MANY CALORIES DO YOU NEED TO LOSE, MAINTAIN OR GAIN? Once you have the number of calories, follow these
MINI MEAL RECIPE EBOOK <250 CALORIES EACH
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FLEX AND FAT BURN 30-DAY PROGRAM + WHOLE FOOD HEALTHY MEAL PLAN + SHIRT
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WEIGHT LOSS WHOLE FOOD MEAL PLAN
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7-DAY DETOX WHOLE FOODS MEAL PLAN
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NEW! FUNCTIONAL FITNESS TRAINING PROGRAM + 7-DAY DETOX MEAL PLAN
ALOHA! WITH THIS PACKAGE YOU RECEIVE A COMPLETE FUNCTIONAL FITNESS TRAINING PROGRAM AND 7-DAY DETOX MEAL PLAN, ALL RECIPES &
PROTEIN OATMEAL IN 5 MINUTES
Here is an easy 5 min. healthy breakfast I’ve been making for years. It’s healthy and yummy on chilly mornings
3 FIT COOKING RECIPES I MAKE ALL OF THE TIME
Do you pre-plan your meals? I literally wake up deciding what I’m making for dinner, plan it all out. It’s
WHY STRETCH?
Increase flexibility, circulation, blood flow and post-workout recovery with my Stretch & Flex Straps. Easily perform assisted stretches without a
FLEX FIT – 6 WEEK DUMBBELLS TRAINING PROGRAM & PLANT-BASED MEAL PLAN
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Easy Way to Drink More Water
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FIT SUSHI STACKS
If you like Sushi, you will love this! It’s fast to make and easy to customize with your favorite protein
ISLAND SUPERFOOD SALMON | GINGER, GARLIC, HONEY, SOY
Aloha! Try my Island Salmon recipe for the BEST salmon ever! Even my picky kids LOVE It and they don’t like salmon! Psst only 10 min prep time!
CUSTOM MEAL PLAN
Order a custom meal plan personalized to your goal, food preferences, eating habits, calories and macro nutrient requirements.
IMMUNE BOOSTING GINGER CARROT COCONUT SOUP
Best soup you’ll ever make! Boosts your immune system and so much natural flavors! Easy to customize!
EXERCISE: SKULL CRUSHERS FOR TIGHT TRICEPS
This is an excellent finisher to your tricep workout. Hold barbell palms toward your feet, thumbs and fingers on the
FLEX FIT 6-WEEK DUMBBELLS ONLY WORKOUT PROGRAM + PLANT-BASED MEAL PLAN
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RECIPE: DATE AND WALNUT HEALTHY COOKIES
Prep Time 10 minutes Preheat oven to 350 degrees or air fryer Ingredients: 1 1/2 cups raw Walnuts or Pecans
RECIPE: SUPER FOOD SOUP
View this post on Instagram A post shared by KIANA TOM (@kiana_tom_flexappeal_fitmomtv) Aloha! In this Kiana’s Fit Cooking recipe I
1 PAN MEAL SALMON AND SPUDS
Aloha Flex Appealers! Here is a recipe from my new Fit Cooking Book Volume 3, coming out very soon! It’s
“30 IN 30” TRAINING AND MEAL PLAN
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DIRTY 30s TRAINING PROGRAM + PLANT-BASED MEAL PLAN
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FLEX WALKING WORKOUT
Grab a pair of light weights & sculpt your upper body while you walk!
7 SIMPLE WAYS TO DESTRESS RIGHT NOW
Feeling stressed? Here are 7 simple tips you can do right now to create balance
DB TEAM | 4-WEEK TRAINING PROGRAM WITH DUMBBELLS + WHOLE FOOD MEAL PLAN
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RECIPE: NO BAKE BREAKFAST BALLS OR ANYTIME SNACK
Super simple no-bake recipe for Breakfast Balls or anytime healthy snack. Great for pre-workout or to enjoy with a cup of coffee or plant based milk. Keep on Flexing!
Easy Way to Drink More Water
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Shop: Fit Mom Muscle Tank Top
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Shop: Long Sleeve Thermal KIANA Shirt
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Simple Weight Loss Tip
When is ur Largest meal? Aloha Flex Appealers! Here’s a Simple way to lose a little weight or maintain.-This is
Kiana Collectibles – Your Choice!
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SHRED AND SCULPT 4-Week Training Program
This is a complete ONLINE total body workout program. Reduce fat, get leaner & stronger with this complete 4-week program.
CHEST AND TRICEPS WEIGHT WORKOUT
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10 AWESOME ABDOMINAL EXERCISES
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REVERSE CRUNCH ROLLING TUCK | LOWER ABS
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CHEST SUPPORTED BACK ROWS | BACK, REAR DELTS, POSTURAL MUSCLES
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PRE EXERCISE WARM-UP SEQUENCE
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BRIDGE MARCH | ABS AND CORE
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BACK FLYS | UPPER BACK AND REAR DELTS
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REVERSE WOOD CHOP | LEGS, GLUTES, BACK, CORE
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CONCENTRATION CURLS | BICEPS, BRACHIALIS
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BENCH PRESS | CHEST, SHOULDERS, TRICEPS
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SINGLE ARM ROW WITH TWIST | BACK, CORE
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