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Print: Trouble Area Training Guide

Leave a Comment / Abs & Core, Advice, Biceps, Downloads, Exercise Tips, Exercises, Fitness, Full Body, Get Fit, Legs, Legs & Butt, Lower Body, Motivation, PDF, Printable Workouts, Shoulders, Shoulders & Arms, Shoulders & Arms, Triceps, Tutorials, Upper Body, Weights, Workouts

[pdf-embedder url="http://fitmomtv.com/wp-content/uploads/2016/11/Fit-Mom-TV-Exercises.pdf" title="fit-mom-tv-exercises"]

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kiana_tom_flexappeal_fitmomtv

Star of Kiana’s Flex Appeal
Live the Fitness Lifestyle!
“Fitness Queen!” EXTRA
Fitness Expert, TV Host, Author, Actress, Mom
Collab: steve@kiana.com

Want good vibes? Want more positive energy? Living

Want good vibes? Want more positive energy? Living a healthy lifestyle includes your mindset and attitude, not just your physical body.
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Today, I challenge you to change your way of thinking to get more positive energy flowing your way!
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I have always believed, “the energy you put into the universe comes back to you!” Kiana on @extratv
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Ever notice when you’re feeling good, or you’re really excited about something, more good things seem to happen to you and around you? You attract more positive energy!
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On the flip-side, if you’re in a funk, you complain more, which causes others to join you, drama pops up. Argh. The Negative spiral.
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Today I want you to pay attention to the energy that you are giving off & around you.
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Quickly bypass trivial negativity, don’t even acknowledge it or give it any importance at all. Instead, focus all of your energy on the positive things going on around you and your positive feelings.
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The goal is to bring as much positivity and good energy from the universe in those around you
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Limit exposure to negative people who drain your energy. Spend more time with people who make you feel energized, who are supportive and see the glass as overflowing!
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Try to do something nice for others every 2 to 3 hours. It could be something as simple as a nice text to brighten somebody’s day. Give somebody a sincere compliment.Smile & Hold the door open for somebody. Buy somebody a cup of coffee. or make your kids favorite meal.
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After you try these few things I would love to hear how your day went!
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Sending you positive vibes, happiness and a big smile always!
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www.kiana.com
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#positivevibes #positivity #positiveenergy #kianatom #fitnessqueen #bodybuilding #quotes #fitnessmotivation @espn #workout #ogfitness #bikini #swimsuit #fitness #fitnessexpert #fitnessadvice #KianaFlexAppeal #flexappeal #fitfam #workoutmotivation #fitmom #momlife #personaltraining #motivation #healthylifestyle #hawaii #fitfam #kiana #goodvibes #family #ohana

Did my hair & makeup for 45 min. Zoom call. Had to

Did my hair & makeup for 45 min. Zoom call. Had to document it. Lol.
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Aloha Flex Appealers! Here are some helpful tips to live a healthy lifestyle. Which ones are you doing? Which ones could you add to your routine?
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Eat regularly every 2-3 hours to keep your blood sugar levels even, keep energy levels up & prevent mood swings. I eat 5 mini meals and 1 Muscle Meal per day. Visit my website www.kiana.com or see my Instagram Highlights for recipes and ideas. If you want to lose weight and lose belly fat DM or message me. I can help you.
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Do some form of activity everyday such as lifting weights, getting your 10k walking steps in (did you know iPhone has a pedometer on it), swimming, playing with the dogs, riding bikes with the kiddos.
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Limit the amount fried foods you eat. Instead, Stick to baked, poached, steamed, grilled or sautéed in non stick pan with a little olive oil or coconut oil. Crock pot or slow cooker is also great. I love raw veggies as opposed to steamed.
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Buh bye. Eliminate white sugar and all forms of it: donuts, cookies, candy. Look for naturally sweet goodies such as dates, ripe peaches and strawberries. Limit the amount of sugar and enjoy with a protein and healthy fat such as Greek yogurt so you’re not eating straight sugar.
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Healthy hydration. Drink more water. Strive to drink 1/2 your body weight in ounces of water. If you weigh 150 lbs. drink 75 oz. of water throughout the day.
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Lift weights. Strength training increases lean muscle mass which helps your body burn fat, increases metabolism, strengthens the bones and slows the aging process. If you want a complete custom strength training plan, DM or message me.
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Protect Your Energy. Surround yourself with like minded people who enjoy a healthy lifestyle. Stay away from energy vampires who leave you feeling drained. I avoid toxic people big time. Your energy, your heart, your soul is yours. Protect it. Don’t allow toxic people in.
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If you would like a free health assessment for information on how to improve your health and fitness, lose weight, reduce body fat and create healthy habits, message or DM me and my Team. Aloha! Keep on Flexing!
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WWW.KIANA.COM
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#kianatom #fitness

We start Monday! Deadline to sign up Sunday! GET A

We start Monday! Deadline to sign up Sunday! GET A STRONGER, FIRMER, HEALTHIER BODY! GET BACK ON TRACK! 🌴💪🏼SIGN UP $45 TO ENTER! 30 DAYS OF WORKOUTS AND ACTIVITY! BE HELD ACCOUNTABLE! 💪🏼🌴LINK IN BIO
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Aloha! 30-Day Transformation competition begins Monday, August 3rd - August 31st. The deadline to sign up is Sunday night. So sign up today don’t wait!
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Everyone Who participates, will get a stronger fitter body! You get 30-days of daily fitness plans: from strength training workouts, abs & core routines, the exact program I am doing. Winner will receive a custom workout program tailored to their exercise history, fitness goals and available equipment. Value $299
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You access on the training app, see exercise demo videos so you know exactly what to do, specific duration, sets, & reps, journal your weight and click when finished to be held accountable.
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🌴Sign up link in bio.
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#kianatom #fitnessqueen #bodybuilding #quotes #fitnessmotivation @espn #workout #ogfitness #bikini #swimsuit #fitness #fitnessexpert #fitnessadvice #KianaFlexAppeal #flexappeal #fitfam #workoutmotivation #fitmom #momlife #personaltraining #motivation #healthylifestyle #hawaii #fitfam #kiana #goodvibes #family #ohana #positivity #kianasummersizzlechallenge

Were U Active Today? 🚲 🌴💪🏼 One compone

Were U Active Today? 🚲 🌴💪🏼 One component of a healthy lifestyle is being active everyday. But it doesn’t mean you have to spend 2 hours in the gym everyday. Cross training is an easy and fun way to get in extra activity during your day. Take the dogs for a walk. Hop on a bike and ride around your neighborhood or to the beach. My favorites are biking, paddling, skiing, SUP, kayaking, tennis, skateboarding, beach volleyball.
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How bout U?☀️💪🏼🌴
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Visit www.kiana.com to watch Kiana’s Flex Appeal, Flex Training, Fit Cooking, Custom Training Plans, Fit Lifestyle Tips, Flex Fit TV
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#kianatom #fitnessqueen #nohaircut #bodybuilding #longhair #fitnessmotivation #workout #ogfitness #bike #bicycle #bikini #swimsuit #fitness #fitnessexpert #fitnessadvice #KianaFlexAppeal #flexappeal #fitfam #workoutmotivation #fitmom #momlife #motivation #healthylifestyle #hawaii #fitfam #kiana #goodvibes #family #sports #crosstraining

Happy 18th birthday to my amazing, smart, funny, a

Happy 18th birthday to my amazing, smart, funny, athletic, beautiful daughter Anela! 🎉 🎈 🎊
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#birthday #daughter #family #daughters #mom #momlife #ohana #18thbirthday #happybirthday

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