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Advice
Natural Cough Syrup made with Ingredients You Probably Have
It’s flu season. Everyone everywhere is coughing, sneezing, germs all over. It’s so stressful. Both of my daughters have gotten sick, dispite my constant reminders of washing their hands, not touching public surfaces unless necessary, staying away from sick people, etc. Here is a cough syrup option that uses ingredients you probably have around the …
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Kiana’s 4 Week Fitness Plan
Download Kiana’s 4 Week Fitness Program and start today! Includes complete workout plans, exercise explanations and photographs so you know exactly what to do. Can be performed at home, gym, travel.
Workout Plan: Advanced | Plus +1
I created this workout on a Sunday morning and LOVE it! Sunday is usually my day off from lifting, but I wanted to get in a total body workout that left me feeling PUMPED, before sitting in the car for 2 hours going to watch Kiana Jr. soccer tournament. I’ve been lifting weights since I …
My Guide to Getting Fit for the New Year
KIANA’S ULTIMATE GUIDE TO LIVING FIT FOR 2020 My Personal Tips for Living the Flex Appeal Lifestyle Aloha Flex Appealers! I’ve been regularly lifting weights since I was 16 years old. Through the decades I have developed proven methods to live the fitness way of life on a regular basis. I hope that my tips …
12 Days of Deals | 25% OFF All eGuides Days 10,11,12
CODE FITMAS25 Valid thru Jan 1 2020 Eat. Lift. Love. Share da post! Mahalo!
12 Days of FitMas | 9th Day | Super Sets and Triple Sets
Change up your workout routine so it’s less routine. By keeping your muscles guessing and constantly trying to adapt to change, you will build a more well-rounded physique. In addition, it’s more fun and more challenging to do a fresh, new training routine each time you workout. Supersets and trisets are a challenging way to …
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12 Days of FitMas Tips | 8th Day | SLEEP
On the 8th Day of FitMas 💪🏼🎄Kiana said to me: Sleep–Why? 💤 Not only does adequate sleep provide Better productivity and concentration but many fitness-related benefits as well.–1. Greater athletic performance2. Stronger immune system3. Lower inflammation4. Better calorie regulation–Do you remember this mini-poster from muscular development magazine? I was on the cover and they included …
12 Days of FitMas Tips: #7 | FIT-TIGUE YOUR MUSCLES
Want a super-challenging workout to mix things up & shock your muscles into shape? Try my 25 Reps Circuit. This is an effective workout to do to increase blood flow and prevent hitting a plateau in your workouts where you don’t see any improvement. Do 25 repetitions of each exercise. 1 round beginner. 2 rounds …
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10 Simple Tips to Stay Healthy During Flu Season
Here are some simple tips that my mom taught me and tips that I’ve added to help my daughters stay healthy. KEEP YOUR BODY TEMPERATURE CONSISTENT. Do NOT get a chill. Keep your temperature even. This means to put a jacket on when you go outside and take it off when you come inside. Try …
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12 Days of FitMas Tips:#6 OVERTRAINING
On the 6th day of FitMas, Kiana said to me, On the 6th day of FitMas, Kiana said to me: Are You OVERTRAINING? Did you know? Rest days are just as important as training. Symptoms of overtraining include: dreading your workouts, lethargy & excessive fatigue, lower effort during your workouts, decreased performance, insomnia, restless sleep, …
12 Days of FitMas Tips: #5 PUSH IT REAL GOOD
On the 5th day of FitMas, Kiana said to me, Push-Pull Workout: Pick 2 exercises for opposing muscle groups: one pushing move & one pulling move. For ex., chest & Back: bench press & pulldowns. Push-ups & seated Cable Rows. Biceps & Triceps: Dips and barbell curls. Eat. Lift. Love. Share da post! Mahalo!
12 Days of FitMas Tips: #4 GEAR
On the 4th day of FitMas, Kiana said to me, Get a better body faster and develop a well-rounded physique (i.e., no bird legs with a big upper body). Each time you go to the gym or lift weights at home, use DIFFERENT gear. This forces your muscles to adapt and to be used differently …
12 Days of FitMas Tips: #3 PARTNER UP
On the 3rd day of FitMas, Kiana said to me… You’ve got a friend. Plan to workout with a friend. you will be more likely to keep the workout as scheduled knowing someone’s waiting for you. Eat. Lift. Love. Share da post! Mahalo!
12 Days of FitMas Tips:#2 PRIORITIZE
On the 2nd day of FitMas, Kiana said to me… What are your fitness goals? Train that first. For example, if your goals are to increase endurance do your cardio first. If your goals are to increase muscle training with weights first Eat. Lift. Love. Share da post! Mahalo!
12 Days of FitMas Tips: #1 CHANGE
On the 1st day of FitMas, Kiana said to me, Change your workout each and every time you train. It helps you build a more balanced physique, is more mentally stimulating and more fun. Eat. Lift. Love. Share da post! Mahalo!
5 Tips to Staying on the Fitness Track During the Holidays
I’ve been living the health and fitness lifestyle my entire life here are 5 realistic tips to help you stay on track during the holiday season Exercise early. Working out first thing in the morning energizes your body and mind and helps you feel productive early on. It also makes healthy choices easier throughout the …
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Kiana’s Favorite Things Under $200 for Christmas Gifts
Aloha Fit Friends! Here are some money saving discount codes for items I’ve purchased. Happy shopping! CLICK ON TEXT BELOW FOR DIRECT LINKS TO SHOP > SHOP KIANA PRODUCTS HERE < I have new clothing items, hats, beanies, yoga pants, fruit infusion bottles, Fit Cook Book (signed or unsigned) and more! Nespresso: Bought this Nespresso …
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Kiana Christmas Tree | Boho Style Decor
This year we are celebrating in our newly renovated French Country Farmhouse style home. We are usually at the beach, so this is a new experience and I love it! I decided to do something different and style our entry Christmas Tree in a farmhouse rustic style. I have to say this is one of …
