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PDF: Portion Sizes

Leave a Comment / Fit Kids, Fit Kids Recipes, Nutrition, PDF, Portion Control

[pdf-embedder url=”https://workout.kiana.com/wp-content/uploads/2018/06/HandGuide_PortionControl.pdf”]

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Lose Weight, Increase Energy with our Structured Nutrition Program

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PUMPkin Bread Recipe | Boost Immune System with Pumpkin

Fit Family Workout Day with My Daughter

Recipe | Healthier Chocolate Chip Cookies aka Bean Cookies

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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

Aloha Flex Appealers! Have you ever remodeled a ho

Aloha Flex Appealers! Have you ever remodeled a home or built one? We’re almost finished with our remodel aka Fit Fixer Upper (2 years later lol) A 2 acre #FrenchCountry Style home. We gutted it and made new open spaces, put in new floorings, crown molding, reclaimed wood mantles, polished nickel faucets, Crystal doorknobs, hanging #barndoor style doors and closet doors, reconfigured bathrooms shower tubs, put in resort style backyard & pool where there was once a dirt lot full of weeds, to name a few! Whew!
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Just as when I created Kiana’s Flex Appeal, I Love 💙the creative process and seeing my vision come to life!
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I still want to work on the backyard and put a romantic gazebo eating area, flower arch for the walkway, built in outdoor kitchen area and a gym on the volleyball court.
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Fun fact: My father was an architect after switching from being a child actor. He built our family home. I remember when I was a very little girl, Dad walking me on the vacant lot saying “this is where the kitchen will be. This is where the living room will be.” I had no idea what he was taking on.
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If you want to see photos from the remodel, I will be posting them on my website. Please Be patient, it’s taken me awhile to get around to posting all of my home remodel photos and links. www.kiana.com (top menu family / fit fixer upper🏡🌴
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Have a healthy happy day!
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PS yes another new swimsuit for summer! 🌴🦋
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💪🏼🌴Contact me and my Team for info. on losing weight, getting lean, custom training plans, digital programs and take your fitness to the next level or just get back on track! getfit@kiana.com
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#remodel #homedecor #fixerupper #kianacastle @rohl #reclaimedwood #kianatom #bodybuilding #eatlean #fitnessmotivation @espn #workout #bikini #swimsuit #fitness #fitnessexpert #fitnessadvice #KianaFlexAppeal #flexappeal #fitfam #workoutmotivation #personaltraining #motivation #healthylifestyle #hawaii #fitfam #kiana #goodvibes #family #ohana #antiaging

Do U plan your workouts? Or do you train on the fl

Do U plan your workouts? Or do you train on the fly? There is no right or wrong way. It’s what works for YOU!
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As you can imagine, I’ve trained all different ways. I prefer to write myself a training plan for EVERY session. Currently I’m doing a 3 day split: chest and triceps. Legs. Back biceps. Abs daily.
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Having a Plan allows me to completely focus on the exercises and easily go from one move to the next. I like to set up all of my equipment, get the weights I’m using, adjust the benches, etc., so it’s ready to go and so there is no downtime inbetween sets. However when training in crowded gyms (pre quarantine) I train on the fly to avoid waiting to use gear. How bout you?
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DM me and my Team for information on Custom Programs, Online Personal Training, 1-on-1 Virtual Kiana Lifestyle Coaching, Nutrition, Weight Loss, Fat Loss, Flex Appeal Transformation & Mommy Makeover Packages. www.kiana.com
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#motivatemonday #progress #motivationmonday #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

💪🏼🦋Today I did a rest day right. Woke up

💪🏼🦋Today I did a rest day right. Woke up at 7am, Put on a new swimsuit, sipped coffee-almond milk latte by the pool, ate a healthy breakfast, played with the dogs (Hula is much happier having a new puppy to play with now), rested, hung out with the kids, did some light stretching, ate my 5 mini meals & now preparing my 1 Muscle Meal: fish and greens.
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I try to take 1 rest day per week. I train 6 days per week alternating between light and heavy weights. I really listen to my body and take rest days as needed.
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New Post on my Fit Blog: 7 Great Reasons to Take a Rest Day www.kiana.com/rest-days
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#restdays #sundayrest #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

Whatcha doin?💥🌴🌈🇺🇸
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🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸#Ohana #fun #pool #family #summer #kianatom #fitnessqueen #bodybuilding #fitnessmotivation @espn #workout #bikini #swimsuit #fitness #fitnessexpert #fitnessadvice #KianaFlexAppeal #flexappeal #fitfam #workoutmotivation #fitmom #momlife #personaltraining #motivation #healthylifestyle #hawaii #fitfam #kiana #goodvibes #family #ohana #positivity @floatiekings #poolfloat

Aloha! Happy Healthy Fit 4th of July! 💪🏼🇺

Aloha! Happy Healthy Fit 4th of July! 💪🏼🇺🇸 What are you doing today? Do you have a favorite Fourth of July memory from childhood?🇺🇸💪🏼 The memory that sticks out to me is when I was probably around seven or eight years old. My parents would bring out this hand crank ice cream machine and we would all take turns turning the handle to make homemade fresh peach ice cream. We only did it once a year it was such a treat and a family tradition. 🍑
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Happy birthday America! Land of the free! Home of the brave! Independence Day! Woo hoo!
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🇺🇸🌴Since everywhere is closed including the beaches (again), We’re going to celebrate and chill by the pool and float around on the new unicorn float I bought for the kids. Lol. BBQ #plantbased burgers for me. Turkey burgers for the family. Roast some veggies. I love roasted zucchini. Make a Big Salad, Elaine. Play with the doggies. Games with the kids. Music. All fireworks shows were cancelled how about where you live? 🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸
🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸
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www.kiana.com
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#4thofjuly #barbecue #family #independenceday #fourthofjuly #usa #america #flagbikini #kianatom #fitnessqueen #bodybuilding #quotes #fitnessmotivation @espn #bikini #swimsuit #fitness #fitnessadvice #KianaFlexAppeal #flexappeal #fitfam #workoutmotivation #fitmom #momlife #personaltraining #healthylifestyle #hawaii #fitfam #kiana #goodvibes

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