Exercise Tips

Ask Kiana Q&A: What to train first?

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Spread the alohaTweetQ&A: What to train first? Train the muscles you need most work on at the beginning of your workouts when you’re freshest and have the most energy. Q: Weights or cardio first? A: Depends on your goals: lift weights first if you want to add lean muscle. Cardio first if you want to …

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Fitness | How much weight should you lift?

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Spread the alohaTweetMake the most of the time spent working out by lifting the correct amount of weight. Select a weight that is appx. 65% of your 1 rep maximum. If you can do 20 reps, you’re not lifting enough weight. Free Trial at Kiana’s eGym! Let’s train together! Click here for info.

KIANA’S FLEX APPEAL HOME GYM AND AQUA FLEX POOL WORKOUT

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Fun Fit! Partner Squats with your Fit Kid

Fun Fit! Partner Squats with your Fit Kid

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Spread the alohaTweet Have fun while getting fit with Partner Squats! Face each other, feet shoulder width apart. Shoulders retracted and pushed down, head neutral. Hold hands. Keeping your back straight, squat down as if you are sitting in a chair. Exhale as you stand back up, pushing thru the heels. Repeat 10 times. Smile!

1 Move for Tighter, Firmer, Sexier Arms

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Spread the alohaTweetWant tight, firm arms? Take a Dip! Tricep Dips! I love doing tricep dips. Dips are one of the very BEST exercises for firming the back of the upper arms which can get flabby if untrained. You can do them anywhere: At the gym, hotel, at home. If you’re at home you can …

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Simple Stretch for Sciatic Pain

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Spread the alohaTweetStretch I do every night This stretch is wonderful anytime or for relief for sciatic pain from Piriformis syndrome. Stretch after every workout when your muscles are warm and every night before  bed. I receive many emails asking me for tips on stretching.  Stretching is just as important as lifting weights and eating …

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Exercise: Skier Squats

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6 Great Exercises for Strong Hip Flexors

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Spread the alohaTweet6 Exercises for Strong Hip Flexors Why? Keep your hip area strong, prevent hip injuries Terrific strengthening exercises for runners, bikers, non athletes and people who sit for extended periods of time FEATURED IN THIS POST: FIT MOM ERIN In this post, Fit Mom TV is proud to Feature Fit Mom Erin.  A …

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3 Great Booty Exercises to Do at Home or in the Gym

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Spread the alohaTweetLook great coming and going with a tighter, lifted, firmer booty. The best ways to get a firmer, tighter, more lifted booty is to do a variety of exercises that hit the glutes from different angles.  A key element is to finish with all important FOCUS FLOOR WORK to strengthen & SCULPT the …

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QUICK FIT TIP: LUNGES

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Spread the alohaTweetFORM MATTERS Any type of lunge: walking lunge, static lunge, reverse lunge, front lunge, reverse lunge kicks… The most important thing to remember when performing any type of lunge is to keep your knee directly over your ankle to protect your precious knee joint. Your upper and lower leg should form a 90 …

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