LOSE 20 LBS. BY CHRISTMAS
Aloha! You are here because you most likely saw my Facebook Post asking “Do you want to lose 20 lbs.
EBOOK: 50 DESSERTS WITH BENEFITS RECIPE BOOK
Aloha Flex Appealers! If you’re anything like me, you love a sweet treat but want it to have nutritional value,
50 GREAT FIT FALL-INSPIRED BREAKFAST RECIPES YOU WILL L O V E
Spice up your mornings and make your home smell so delicious with these fall-inspired breakfasts! I love these! Here a few of the delicious and nutritious fall breakfast recipes: Pumpkin spice Chia pudding, sweet potato waffles, gingerbread oatmeal, pumpkin spice latte, Paleo carrot cake porridge, savory breakfast biscuits….
KIANA FITNESS LIFESTYLE TRAINING & NUTRITION MEMBERSHIP
Learn how to workout effectively, eat healthfully and stick to a healthy lifestyle. Lose weight, get fit and increase energy.
HOW TO LIVE LIKE A FIT PERSON. HEALTHY HABITS I LIVE BY
Live like a fit person to become a fit person
Whole Food Plant-Based 7-Day Meal Plan, Grocery List, Recipes
Have you tried our 7-day whole food plant-based meal plan? It’s a delicious collection of recipes, includes itemized grocery list and all nutrition breakdowns. Stay healthy!
HOW MY HUSBAND DENNIS LOST 25 LBS. AND 7″ OFF HIS WAIST IN 1 1/2 MONTHS
The simple program my husband Dennis did to lose 25 lbs. and 7″ off his waist in 1 1/2 months
Lean and Clean Cookbook
50 recipes that take just 30 minutes or less and follow the | 250-400 calories | <20g carbs | > 25g protein | 10-20g fat as in the healthy eating program.
Exercise: Bridge March
Strengthen your core, lower abs and hip flexors with Bridge Marches. Beginners, keep hips on the floor. Aloha!
Exercise: Elevated Air Bikes for Lower Abs
This is a terrific basic exercise to strengthen the abdominals. Do 1 minute, 3x.
5 AWESOME EXERCISES FOR TIGHT ABS
ALOHA! WANT A TIGHTER MIDSECTION? TRY MY 10 MIN. AB CIRCUIT!
Free | 5-Day Workout and High Protein Plant-Based Meal Plan to Get Fit & Healthy
FREE 5-DAY WORKOUT PLAN & MEAL PLAN! TIGHTEN YOUR BODY, ENERGIZE & GET HEALTHY!
25 PLANT BASED BREAKFAST RECIPES
25 delicious & healthy ways to start your day off, energize your body & mind.
Chocolate Protein Pancake Recipe
You’ve got to try this recipe for chocolate protein pancakes! I usually don’t eat pancakes because they are traditionally just carbs. But this one has protein, chia seeds or flax seeds! My kids love it too!
High Protein Plant-Based 7-Day Meal Plan
Power of plant-based foods! Delicious Plant-Based Meal Plan! Includes 20 high protein meals that are 100% plant-based. 7-day meal plan, preparation guide & grocery list
Fit Frap
Do you love those icy cold frapuccionos at Starbucks? Who doesn’t? But did you know they have 370 calories &
Fit Twix Protein Cookie Candy Recipe | No Refined Sugar | GF DF
If you like almond joy or Twix candy bars, you will love this Recipe! Protein, gluten free, dairy free, no refined sugar!
LOSE 20 LBS.
Structured nutrition program that regulates blood sugar, results in weight loss & energy gain.
NICE CREAM
Favorite ICE CREAM flavor? Ever tried NICE CREAM? It’s a hot ☀️summer day and a cool treat sounded so good! 💪🏼🍦 > Nice
60-DAY HEALTHY HABITS PLAN
After completing the 30-Day Jump Start Program, continue reinforcing healthy habits with my 60-Day Program.
WHAT I EAT BEFORE I TRAIN
What is your Go-To Pre Workout Meal? It’s important to eat a light meal that contains complex carbohydrates and healthy fat to get you thru a workout. Here are some of my favorite pre-workout meals
Nice Cream
Aloha! Here is a simple and naturally sweet treat! My kids wanted ice cream, so I made this! You can add your favorite toppings: dark chocolate chips, coconut, berries! Tip: Make sure to let the frozen fruit sit out for 5 minutes before you blend. Aloha!
Protein Oatmeal in 3 minutes
My go – to breakfast and pre workout mini meal, super simple and so healthy.
BAKE MY DAY | BEST HEALTHY COOKIES EVA
Aloha! This is a super simple recipe using only all natural ingredients. I make this all of the time for my family. Having a sweet treat that has nutritional benefits is the best kind!
Why You Should Eat Every 2-3 Hours
How many meals do you eat per day? I eat 5 Mini Meals (mm) & 1 Muscle Meal (MM) per
Women Empowerment Nomination
“Live life with kindness, compassion, spreading joy & positivity, encouraging others to achieve their potential.” Kiana
Fit Cooking Book
GET MY FIT COOKING BOOK RECIPES BREAKFASTS PROTEIN SHAKES & SMOOTHIES MAIN DISHES SNACKS DESSERTS APPETIZERS SIDES HOLIDAYS KIDS &
Tips to Live a Healthier Lifestyle
Aloha Flex Appealers! Here are some helpful tips to live a healthy lifestyle. Which ones are you doing? Which ones
WAYS TO ATTRACT POSITIVE ENERGY AND GOOD VIBES TO YOU
The energy you put out into the universe comes back to you!
POWER SLED
“I love sled training. It is a challenging and fun way to mix things up, and the exercise options are
15 WAYS TO BE MORE ACTIVE
Planned exercise such as lifting weights or going for a run is different than an active lifestyle. You can be more active every day by approaching your daily routine from an active mindset. This means going through your normal day, doing the same things, but choosing to be more active while you do them.
Vitamins
Whole Food Multi Vitamins Zinc Vitamin C B Complex L-Glutamine Vitamin D Calcium
Pre Post Workout Meals
What’s your go-to pre & post-workout meal? My go-to pre-workout meal is oatmeal mixed with an egg white, microwaved, topped
