30-DAY MUSCLE MASS PROGRAM

30-DAY MASS BUILDER PROGRAM | GYM | TRAIN 6X WEEK | WEIGHTS, CARDIO, ABS, STRETCHING, MEAL PLANS TRAINING PROGRAM: EASY TO FOLLOW ONLINE OR MEMBER’S ONLY APP. INCLUDES: MONTHLY TRAINING CALENDAR, SETS / REPS/ EXERCISE DEMOS SO YOU KNOW WHAT TO DO. FLEXIBLE START DATE SO YOU CAN BEGIN YOUR TRAINING WHEN YOU WANT. LOG …

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Kiana Sample Meal Plan and Food Tips

FOOD IS ENERGY. NOT A SUBSTITUTE. EAT FOODS THAT GIVE YOU PLEASURE, HAVE TEXTURE, THAT GIVE YOUR BODY LIFE. Kiana Tom My Random Food Tips: Many have asked for my healthier eating tips. Here they are in no particular order. BE THE CAPTAIN OF YOUR OWN SHIP

Recipe: Kiana Kona Island Banana Bread

This is one of my all time favorite recipes! This fool proof recipe has been in my family for decades. I modified it so it’s “lower” in sugar than traditional banana bread and super easy for busy people. This is a delicious way to use up over ripe bananas. So before you toss out those too ripe bananas, make this yummy bread. It’s delish to reheat in the toaster oven.

Cauliflower Tacos

Fit Fast Food 10 Minutes Plastic Bowls | Amazon Metal Taco Plates with Dividers | Amazon Plastic Colorful Taco Plates with Dividers | Amazon Fit Fast Food! Ingredients: Package of pre-rinsed cauliflower florets Package shredded cabbage or Cole slaw Chipotle sauce or cilantro lime sauce (I like the vegan sauces made with almonds) Tortillas Avocado …

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Custom Shower

Dimensions of shower bench: I chose 18″ high x 15″ deep Shower niche: 47″ off floor, 13″ H to accommodate 32oz pump bottles that are appx 10 3/4″ tall Before you select the beautiful fixtures, you need to get the correct “valve” for the specific brand you want.

3-Moves

Watch on YouTube Aloha Flex Appealers! Here are 3 exercises I LOVE! I do these every week! Fun & effective exercises using only 1 WEIGHT! Use Light weights for a warm up, or heavy weight – slow reps to build muscle! Burn more calories and strengthen your entire body with compound exercises! Ideal if you …

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Smoothie Glasses

Love the glasses with bamboo lids and glass straws. I use these to store my protein powders, chia seeds, etc. Airtight, clear, looks great on counter or in pantry. Order my Fit Cooking Book! Sign up for my Flex & Lean Transformation Program!

WEIGHT LOSS TOOLS

ALOHA! CONGRATULATIONS ON STARTING YOUR WEIGHT LOSS JOURNEY. HERE ARE THE ITEMS YOU NEED: A FOOD SCALE, SOFT MEASURING TAPE, 64 OZ WATER BOTTLE & SMART SCALE. SHOP RECOMMENDED ITEMS BELOW ON AMAZON FOR FAST DELIVERY. FOOD SCALE: FLAT OR BOWL STYLE. USED TO WEIGH YOUR PROTEIN. 6-7 OZ PER LEAN AND GREEN MEAL SOFT …

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MANGO SALSA SALMON

What’s for dinner tonight?  How about my MANGO SALSA SALMON? Only takes 15 minutes! Super healthy, simple and so delicious!  – It’s loaded with protein, healthy, fats, vitamin C, and lots of flavor!  Ingredients: Salmon filet, mango, multi colored bell peppers, red onion, low sodium soy, honey or agave nectar, pre-minced garlic & ginger, (pre …

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