Lean and Clean Cookbook
50 recipes that take just 30 minutes or less and follow the | 250-400 calories | <20g carbs | > 25g protein | 10-20g fat as in the healthy eating program.
Exercise: Bridge March
Strengthen your core, lower abs and hip flexors with Bridge Marches. Beginners, keep hips on the floor. Aloha!
Exercise: Elevated Air Bikes for Lower Abs
This is a terrific basic exercise to strengthen the abdominals. Do 1 minute, 3x.
5 AWESOME EXERCISES FOR TIGHT ABS
ALOHA! WANT A TIGHTER MIDSECTION? TRY MY 10 MIN. AB CIRCUIT!
Free | 5-Day Workout and High Protein Plant-Based Meal Plan to Get Fit & Healthy
FREE 5-DAY WORKOUT PLAN & MEAL PLAN! TIGHTEN YOUR BODY, ENERGIZE & GET HEALTHY!
50 Fast Recipe EBook | 30-Min. | 8 Ingredients or Less
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25 Plant-Based Breakfast Recipes
25 delicious & healthy ways to start your day off, energize your body & mind.
Chocolate Protein Pancake Recipe
You’ve got to try this recipe for chocolate protein pancakes! I usually don’t eat pancakes because they are traditionally just carbs. But this one has protein, chia seeds or flax seeds! My kids love it too!
High Protein Plant-Based 7-Day Meal Plan
Power of plant-based foods! Delicious Plant-Based Meal Plan! Includes 20 high protein meals that are 100% plant-based. 7-day meal plan, preparation guide & grocery list
Fit Frap
Do you love those icy cold frapuccionos at Starbucks? Who doesn’t? But did you know they have 370 calories & a whopping 52 grams of
Fit Twix Protein Cookie Candy Recipe | No Refined Sugar | GF DF
If you like almond joy or Twix candy bars, you will love this Recipe! Protein, gluten free, dairy free, no refined sugar!
LOSE 20 LBS.
Structured nutrition program that regulates blood sugar, results in weight loss & energy gain.
NICE CREAM
Favorite ICE CREAM flavor? Ever tried NICE CREAM? It’s a hot ☀️summer day and a cool treat sounded so good! 💪🏼🍦 > Nice Cream < is a healthier
60-DAY HEALTHY HABITS PLAN
After completing the 30-Day Jump Start Program, continue reinforcing healthy habits with my 60-Day Program.
WHAT I EAT BEFORE I TRAIN
What is your Go-To Pre Workout Meal? It’s important to eat a light meal that contains complex carbohydrates and healthy fat to get you thru a workout. Here are some of my favorite pre-workout meals
Nice Cream
Aloha! Here is a simple and naturally sweet treat! My kids wanted ice cream, so I made this! You can add your favorite toppings: dark chocolate chips, coconut, berries! Tip: Make sure to let the frozen fruit sit out for 5 minutes before you blend. Aloha!
Protein Oatmeal in 3 minutes
My go – to breakfast and pre workout mini meal, super simple and so healthy.
BAKE MY DAY | BEST HEALTHY COOKIES EVA
Aloha! This is a super simple recipe using only all natural ingredients. I make this all of the time for my family. Having a sweet treat that has nutritional benefits is the best kind!
Why You Should Eat Every 2-3 Hours
How many meals do you eat per day? I eat 5 Mini Meals (mm) & 1 Muscle Meal (MM) per day. I have always eaten
Women Empowerment Nomination
“Live life with kindness, compassion, spreading joy & positivity, encouraging others to achieve their potential.” Kiana
30-Day Complete Custom Training Plan, Coaching and Meal Plans
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Tips to Live a Healthier Lifestyle
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
WAYS TO ATTRACT POSITIVE ENERGY AND GOOD VIBES TO YOU
The energy you put out into the universe comes back to you!
POWER SLED
“I love sled training. It is a challenging and fun way to mix things up, and the exercise options are endless. My favorite exercises right
15 WAYS TO BE MORE ACTIVE
Planned exercise such as lifting weights or going for a run is different than an active lifestyle. You can be more active every day by approaching your daily routine from an active mindset. This means going through your normal day, doing the same things, but choosing to be more active while you do them.
Vitamins
Whole Food Multi Vitamins Zinc Vitamin C B Complex L-Glutamine Vitamin D Calcium Share this…FacebookTwitterPinterest
Pre Post Workout Meals
What’s your go-to pre & post-workout meal? My go-to pre-workout meal is oatmeal mixed with an egg white, microwaved, topped with blueberries, toasted almonds and
SUMMER SIZZLE 14-DAY CHALLENGE
Jump start your fitness with 14 days of Workouts, scheduled activity & health challenges. Access to the App., Be Held Accountable, Be Part of a Positive, Fit & Focused Community!
KIANA COOKIES | ALL NATURAL | NO SUGAR | VEGAN
10 min. prep! All natural ingredients, no refined sugar! Customize with your favorite nuts, protein powder, dried fruit! Fast to make! Kids love them!
7 GREAT REASONS TO TAKE A REST DAY
If you’re an all or nothing type, skipping a training day may seem like you’re slacking off. Quite the opposite. Rest days are equally as important as a regular training routine.
Lose Weight, Increase Energy with our Structured Nutrition Program
Get Lean with our Structured Nutrition Program This is a simple 30-day program that balances blood sugar, & results in weight loss & energy gain.
ALOHA ABS CIRCUIT
PERFORM 15 REPS OF EACH EXERCISE, ONE EXERCISE IMMEDIATELY AFTER THE OTHER IN A CIRCUIT. CONTACT ME FOR ONLINE PERSONAL TRAINING, 1-ON-1 COACHING WITH ME
FitTikTok
Aloha Follow my Tik Tok here: https://vm.tiktok.com/Jdnp7NE/ Share this…FacebookTwitterPinterest
SHAPE UP
I CAN HELP YOU GET BACK ON TRACK! LOSE WEIGHT! LOSE FAT! TIGHTEN AND TONE ALL OVER! Share this…FacebookTwitterPinterest
FIT TIP: HOW MUCH WATER TO DRINK PER DAY?
Studies show most people are dehydrated and don’t drink enough water. Sometimes when we think we’re hungry, we’re really just thirsty. Strive to drink 1/2
New! Bleach Black Muscle Shirt | Unisex
Our best selling Unisex muscle shirt is now available in bleach black. Men’s large
7 Ways to Spice Up Your Walks and Walking Workout | Download
7 ways to spice up your daily walks: Weights: Add hand weights and do curls, shoulders presses & front raises while you walk to sculpt
Custom Workout Plan ADD ON for Existing Nutrition Clients
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DISCOUNTS
KIANA’S AMAZON FINDS | FITNESS, FOOD, CLOTHING, BEAUTY, MEN, WOMEN, TRAVEL… 30% OFF ORGAIN PROTEIN FREE S/H | CODE: KIANA $25 OFF + 15% OFF
