FLEX CIRCUIT TRAINING
I love 💕 compound moves that work multiple muscle groups at once. For a quick total body blast, perform 1
Benefits of Sunshine
If you don’t live in a part of the world that has sunshine, consider getting a Light Therapy Lamp to
Transitioning After Weight Loss Goal is Achieved!
HOME ABOUT KIANA’S FLEX APPEAL FIT MOM TV LIVE! FIT FIXER UPPERS FIT FAMILY TRAVEL GALLERY DAUGHTERS BOOKS CALL FITNESS
MAUI MUSCLE | 6-WEEK PROGRAM
I wrote this program for myself. Did you know? After the age of 30 you lose muscle mass & bone
30-DAY MUSCLE MASS PROGRAM
30-DAY MASS BUILDER PROGRAM | GYM | TRAIN 6X WEEK | WEIGHTS, CARDIO, ABS, STRETCHING, MEAL PLANS TRAINING PROGRAM: EASY
Protein Powder
Aloha fit friends! For those of you asking, here are some quick links to Protein Powders I am using right
POWER MASS | 30-DAY CHALLENGE
Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade.
100 Calorie Fueling Snacks
100-calorie, low-gylcemic, nutrient-dense healthy fueling breaks 1 serving of natural cheese with one sliced tomato 3oz mixed nuts 10 almonds
30 IN 30 | COMPLETE WORKOUT PROGRAM
OPTION: Accelerate your weight loss results and ADD ON the FUEL FOOD KIT. A 30-day supply of Fuel, perfectly balanced
FLEXMAS WORKOUT
FLEX-MAS WORKOUT During the busy holiday season, it’s more important than ever to stay consistent and workout, even if it’s
KIANA TRAINING SUBSCRIPTION | WORKOUT WITH ME
Workout with me! Do the exact workouts I am doing. Follow along with dumbbells. Easy to follow online or members
1500 CALORIE GLUTEN FREE AND DAIRY FREE MEAL PLANS
1500 Calorie gluten free and dairy free meal plan. Includes unique recipes, itemized grocery list and nutritional breakdowns. Yours to keep forever!
5 SIMPLE WEIGHT LOSS TIPS YOU CAN DO RIGHT NOW
Instead, focus on making a lifestyle change toward healthier foods one snack or one meal at a time. 🌴5 Simple
WHY YOU’RE NOT LOSING INCHES OFF YOUR WAIST, DESPITE WEIGHT LOSS
Why am I losing weight but not inches off my waist? “The first place you want to see change will
3 STEPS TO GET BACK ON TRACK
How to Get Back on Track After Taking a Break from Healthy Eating and Exercise It happens to all of
10 HEALTHY HABITS OF FIT PEOPLE
10 HELPFUL HEALTHY HABITS OF FIT PEOPLE 1. BE CONSISTENT IN EXERCISE & EATING SCHEDULE 2. EAT WITHIN 30 MIN OF
VIDEO | 8 MOVES | 30 MIN. LEG WORKOUT
Aloha! Here are 8 Excellent Leg Strengthening Moves to do on your next leg day! Here is a terrific 30
RECIPE | FIT KEY LIME PIE W/ COCONUT CREAM TOPPING
I love this Key Lime Pie recipe. I modified a family favorite recipe to use low sugar cookies or homemade
#PAYBACK P2 | Kiana Tom Viral Video TikTok
@kianatom This is for the parents! Any to add? ##thiswouldbefun ##hikids ##kianatom ##mommyshome ##payback ##parents ♬ I Love It (feat.
#PAYBACK P1 | Kiana Viral Video 3 million views on TikTok
@kianatom This is for all the parents out there! ##payback ##wouldbefun ##kianatom ##hikids ##mommyshome ##parents ♬ I Love It (feat.
GET FIT | MUSCLE GAINER | 90-DAY PROGRAM
I am doing this plan now. I love it! I created it for my husband, Dennis and some of my
VIDEO | 7 SHOULDER SHAPING EXERCISES
About Kiana’s Flex Appeal Press Movies Gallery Blog Shop Autographs Kiana Cameo Get Healthy Lose Weight Personal Training Stream Classes
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
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
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
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
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
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
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