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!
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
KIANA COOKIES | ALL NATURAL | NO SUGAR | VEGAN
10 min. prep! All natural ingredients, no refined sugar! Customize with your favorite nuts, protein powder, dried fruit! Fast to make! Kids love them!
7 GREAT REASONS TO TAKE A REST DAY
If you’re an all or nothing type, skipping a training day may seem like you’re slacking off. Quite the opposite. Rest days are equally as important as a regular training routine.
Lose Weight, Increase Energy with our Structured Nutrition Program
Get Lean with our Structured Nutrition Program This is a simple 30-day program that balances blood sugar, & results in
ALOHA ABS CIRCUIT
PERFORM 15 REPS OF EACH EXERCISE, ONE EXERCISE IMMEDIATELY AFTER THE OTHER IN A CIRCUIT. CONTACT ME FOR ONLINE PERSONAL
SHAPE UP
I CAN HELP YOU GET BACK ON TRACK! LOSE WEIGHT! LOSE FAT! TIGHTEN AND TONE ALL OVER!
FIT TIP: HOW MUCH WATER TO DRINK PER DAY?
Studies show most people are dehydrated and don’t drink enough water. Sometimes when we think we’re hungry, we’re really just
Bleach Black Muscle Shirt | Unisex
Our best selling Unisex muscle shirt is now available in bleach black. Men’s large
7 Ways to Spice Up Your Walks and Walking Workout | Download
7 ways to spice up your daily walks: Weights: Add hand weights and do curls, shoulders presses & front raises
DISCOUNTS
KIANA’S AMAZON FINDS | FITNESS, FOOD, CLOTHING, BEAUTY, MEN, WOMEN, TRAVEL… 30% OFF ORGAIN PROTEIN FREE S/H | CODE: KIANA
DUMBBELLS – IN STOCK!
3-10 LB DUMBBELLS BACK IN STOCK! FREE 30 DAY MEMBERSHIP TO KIANA’S EGYM STREAMING CLASSES WITH YOUR PURCHASE!
KIANA’S FLEX APPEAL | SEASON 1 | RITZ CARLTON MAUI
ALOHA FLEX APPEALERS! FOUND THIS EPISODE FROM SEASON 1 FILMED AT THE RITZ CARLTON KAPALUA MAUI! GOTTA LOVE THE STRIPED
12 WEEK KIANA CUSTOM TRAINING AND ZOOM SESSIONS
You asked for it, here you go! Complete CUSTOM Training Plan, AND Zoom Sessions with Kiana
KIANA ZOOM FIT
You asked for it, here you go! We are excited to offer the opportunity to train with Kiana via Zoom! Enjoy personal training sessions with Kiana anywhere in the world you live, from any device!
Why do you Workout?
I WORKOUT BECAUSE: I’VE BEEN LIFTING WEIGHTS SINCE I WAS 16. AS SOON AS I SAW MUSCLE, I WAS HOOKED.
Recipe: Fit Crunch Bars
Ingredients: 1 Cup Nut Butter (Peanut Butter, Almond Butter, Cashew Butter, Hazelnut Butter…) 1 Tbs. Pure Vanilla Extract 2 Tbs.
Recipe Video | Sunset Smoothie Bowl in Kiana’s Kitchen
GRAB YOUR SWIMSUIT & LET’S MAKE A SMOOTHIE BOWL! SUPER EASY, REFRESHING AND EASILY CUSTOMIZABLE TO MAKE IT JUST HOW
How Much Water Should You Drink Per Day?
How much water should you drink? Studies show that most people are dehydrated. Sometimes when we think we’re hungry we
Quarantine Queen | Kiana Vlog Ep 1
Aloha Flex Appealers! Access Hollywood named me the “Fitness Queen,” but my friends call me the Quarantine Queen because I’ve
TikTok | Quarantine Family Fun
Yes, it’s come to this. We are now on TikTok! Lol. Quarantine fun with my daughters! Follow our TikTok User: KianaTom Having so much fun we cannot stop laughing! Keep on flexing, keep on laughing and have a fun day!
8 Tip to Motivate to Workout
WORKOUT FIRST THING IN THE MORNING, BEFORE THE DAY GETS AWAY FROM YOU. IT SETS THE HEALTHY TONE FOR THE
Video: Warm Up Before You Lift Weights
WARM-UP BEFORE EACH AND EVERY WORKOUT TO WARM YOUR MUSCLES AND PREVENT INJURY. AS I’VE STATED ON KIANA’S FLEX APPEAL, YOU WOULDN’T STRETCH A COLD RUBBER BAND YOU JUST TOOK OUT OF THE FREEZER WOULD YOU?” HERE IS THE WARM-UP SEQUENCE I DO every time BEFORE I LIFT WEIGHTS.
Crazy 8 Battling Ropes Circuit
I love training with ropes, it’s a super challenging way to get your heart rate up, burn lots of calories and strengthen the shoulders and core. Plus, it’s easier on the knees and feet then running.
How to Make 2 Ingredient Fit Pancakes
What do you get when you cross a banana and an egg?
Recipe Video: 4 Ingredient Fit Pancakes
Aloha! I love breakfast! Never skip it. This is an easy and healthy recipe for pancakes! Only 4 ingredients are required: eggs, banana, oats and milk. Enjoy!
