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Front Door Transformation

Leave a Comment / Doors, Farmhouse, French Country Modern, French Country Remodel, Remodel Project, Style

Transform your doors with glaze paint

Front Door Transformation

Before: Dark Wood

After: 5 layers of hand applied distressed gray color glaze over Tiffany blue

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Fit Fixer Upper | Backyard Remodel

Float like a butterfly...

Kiana's Fit Fix | Home Remodel Project | Entry Staircase

Calculate the Size of a Light Fixture Above Table

Calculate Lighting Fixture Size

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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

U like training Abs?This Ab X Circuit for upper &

U like training Abs?This Ab X Circuit for upper & lower abs is awesome! *Update: just added TickTock video of this work out on IG stories
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Perform each exercise for 1 minute, one exercise immediately after the other in a circuit.
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For a detailed explanation of each exercise please visit my website www.kiana.com Fit Blog or here if viewing on Facebook https://kiana.com/aloha-abs-circuit/
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Keep on Flexing! 💪🏼🌴👙
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www.kiana.com
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Online Flex Appeal Training, Structured Weight Loss Meal Plans, Fat Loss Programs. Women lose an average of 8-10 lbs. per month and men 10-15 lbs. per month. 1-on-1 Coaching by Kiana & her Team of Certified Health Coaches.
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#abs #abdominals #homeexercises #absexercises #kianatom #fitnessqueen #bodybuilding #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

Do U like to train your abs? Here are 7 Ab Exercis

Do U like to train your abs? Here are 7 Ab Exercises I’m Loving Right Now! I created do this abs sequence every day at the end of my training. The combination of weighted, low Rep | high Rep and variety of movements works well to hit the entire midsection: upper, lower and obliques.
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🧢Slow Weighted Crunch and Hold 10 reps
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🧢 Alt Side Knee Tucks 15 reps each side
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🧢Straight leg reverse crunch 15
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🧢Bent Knee Reverse Crunch 15 reps
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🧢Slow Circles 5 each direction
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🧢Slow Pike to plank 10 reps
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🧢Cross leg Reverse Crunch 10 each side
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WWW.KIANA.COM 💪🏼🌴👙
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Tap image for my Kiana Ocean Tank and Flex Fit TV
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New! FLEX & FUEL Packages: Complete Custom Digital Training Plan & Lean Eating Fueling Kit (includes food) or Fat Loss Whole Food Meal Plans
DM or email for info. Or visit www.kiana.com
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Tik Tok : kianatom
https://vm.tiktok.com/Jd9CDHh/
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#abs #exercise #exercisesforabs #absexercises #kianatom #fitnessqueen #bodybuilding #fitnessmotivation @espn #workout #ogfitness #bikini #swimsuit #fitness #fitnessexpert #fitnessadvice #KianaFlexAppeal #flexappeal #workoutmotivation #fitmom #momlife #personaltraining #motivation #healthylifestyle #hawaii #fitfam #kiana #lowerabs #obliques #coreexercises #positivity

Flex Patrol. Workout 2 Day? Super busy day. I had

Flex Patrol. Workout 2 Day? Super busy day. I had to split up my workout into 2 30-minute sessions to get it done ✅ It was Back & Biceps. You?
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#kianatom #fitnessqueen #bodybuilding #fitnessmotivation @espn #workout #ogfitness #bikini #swimsuit #fitness #fitnessexpert #gymlife #fitnessadvice #KianaFlexAppeal #flexappeal #fitfam #fitspo #workoutmotivation #fitmom #momlife #workout #personaltraining #motivation #healthylifestyle #hawaii #fitfam #kiana #goodvibes #family #ohana #positivity

Be honest...Who else used to sunbathe with baby oi

Be honest...Who else used to sunbathe with baby oil? 😬Eek! I know right? What other crazy things did we used to do? Sun in? Reflector Boards?
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When I was filming Kiana’s Flex Appeal, we weren’t allowed to wear sunglasses. Now so many on camera reporters and hosts were sunglasses -lucky!
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During filming, there were reflector boards bouncing the sunlight onto my face to even lighting, hot television lights to brighten up the set so it matched the sunny background. You can imagine how much UV rays and sun was on my body for 10-15 hours a day weeks at a time!
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Now I never leave the house without my sun hat, baseball hat, & sunscreen on my face and body. I make sure my kids wear sunscreen all of the time. I love the fact that so many cosmetics have sunscreen in them already.
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I remember when I was a little girl my father and I would have tanning contest on the beach in Waikiki. We would lay out for hours to see who can get the Tannest. 😳☀️
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Then came tanning beds... Now it’s self tanner and bronzer! -
👙Did you know? I won Miss Shape Magazine when I was in the Miss @hawaiiantropic Beauty Pageant?
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www.kiana.com - Ask me about my Flex & Lean Training Packages! Complete Training Programs! Meal Plans! Fat Loss Kits and more!
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#suntan #sun #skincare #beauty #kianatom #fitnessqueen #bodybuilding #quotes #fitnessmotivation @espn #workout #ogfitness #bikini #swimsuit #fitness #fitnessexpert @espn #fitnessadvice #KianaFlexAppeal #flexappeal #fitfam #workoutmotivation #fitmom #momlife #motivation #healthylifestyle #hawaii #fitfam #kiana #goodvibes #family #ohana #positivity

Caption this? 💪🏼😎 - I’m channeling my i

Caption this? 💪🏼😎
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I’m channeling my inner #Terminator when I walk. Hey @schwarzenegger @jcvd @sylvesterstalloneofflcial Let’s do an action movie? 🎥 -
7 ways to spice up your daily walks!
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💪🏼Weights: Add a weight vest or hand weights and do curls, shoulders presses & front raises while you walk to sculpt your shoulders and arms (Download my Walking Workout here: https://kiana.com/walking-workout-download/ (also linked on IG Stories)✅
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🌴Intervals: Walk at a regular pace for 2 minutes then fast walk for 1 minute
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☀️Body Weight Walk: Stop at every park bench and do push ups, dips or step ups
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✅Sprints: If you’re walking where there are fences or posts, sprint to the 10th post and walk 10
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🦋Lunge Walks: Alternate walking for 5 minutes and do walking lunges for 1 min
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👑X Walks: Alternate walking for 5 minutes and then stopping to do 1 minute of jumping jacks, jog in place, push ups, split squats, etc.
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🌱No Tech Walk: Un plugged workout: no phones, no music. Instead, enjoy the sounds of the birds, the wind, the ocean, the dirt under your shoes. How many of us have walked while texting or plugged into tech?
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A Few spots available for my Flex Appeal online personal training and Get Lean Program. 1-on-1 coaching, lose 8 to 12 pounds per month. Finally get rid of belly fat & increase energy!
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Kiana’s Flex Appeal Weight Vests coming soon! If you’re impatient get a generic one on @amazon https://www.amazon.com/shop/kianatomwwwkianacom?listId=2EJ826JLZ9RNC&ref=idea_share_inf
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@terminator @schwarzenegger #lindahamilton #powerwalk #kianatom #fitnessqueen #bodybuilding #quotes #fitnessmotivation @espn #workout #ogfitness #fitness #fitnessexpert #fitnessadvice #weightvest #KianaFlexAppeal #flexappeal #fitfam #workoutmotivation #fitmom #momlife #personaltraining #motivation #healthylifestyle #hawaii #fitfam #kiana #goodvibes #family #ohana #positivity

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