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PDF: Build a healthy meal

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

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

What’s UR pre-workout routine? I have a cup of c

What’s UR pre-workout routine? I have a cup of coconut coffee ☕️ spend time with the puppy and Hula. Have oatmeal with almond milk & blueberries then head to the Kiana Gym 💪🏼🌴 How about you? In college, I used to train in the late afternoon but as an adult, training 1st thing in the morning works best for me. By working out early, I can prevent something from coming up during the day to prevent me from “my time” Plus it raises my metabolism all day long and sets the healthy tone for the day. Keep on flexing!💪🏼🌴👙
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www.kiana.com - I can definitely help you lose weight, lose inches off your waist, tighten and tone all over, increase all important lean muscle and get healthy. email me flex@kiana.com
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#kianatom #KianasFlexAppeal #fitnessqueen #fitmomlife #fitmomsover40 #fitfamily #fitmomsover50 #family #genx #ohana #fitnessmotivation #fitnessinstruction #momlife #homexercises #gymlife #healthylifestyle #fitfam #workoutmotivation #strongwomen #personaltraining #activelifestyle #california #fitnesslifestyles #hawaii #determination #consistency

Do you drink coffee? I love my morning pre-workout

Do you drink coffee? I love my morning pre-workout almond milk latte ☕️ I just read an interesting fact about coffee and weight loss. Did you know? Dark roast coffee is more effective than light roast coffee in reducing body weight? I find that so interesting just a small change can make a difference in helping with weight management.
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Have a healthy day! 💪🏼☕️🌴
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www.kiana.com
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@nutrition_facts_org
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@kianasegym @fitmomtv
#kianatom #didyouknow #coffeefacts #coffeebean #darkroastcoffee #darkroast #weightlosstips #weightlosshelp #healthyfoods #java #coffeelatte #coffeelover

What are ur favorite exercises? I love The T-bar r

What are ur favorite exercises? I love The T-bar row, a great way to add muscularity to the back
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KT Bar Row: Starting position: wide stance, shoulders back & down, abs tight. Hinge forward, keeping your back flat and grasp an Olympic bar fist over fist. Focus on using your hamstrings and glutes to hold this position. The move: Exhale as you pull the bar upward keeping your elbows close to your waist. Hold a beat and slowly lower to starting position. Tip: There should be little or no rocking of the body. Lead with the elbows
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Band burn outs: Starting position: hold a medium resistance band in both hands, stand on the band with your feet hip width. The move: Exhale as you pull the band up toward your lower. Do as many repetitions as you can keeping your back flat and your abs tight
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Glute bridge: 3 ways depending upon equipment. Starting position: place a barbell across your lower hips / upper thigh area. If you have a fitness bench put your upper back across the bench. The move: push through your heels and raise your hips, flexing your glutes and hamstrings hard. This exercise can also be done flat on the floor, or with a dumbbell, extending one leg up focusing on one leg at a time. Tip: keep your heels close to your glutes for the maximum contraction
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KIANA in the 90s: leg lifts are still a favorite exercises to tighten and tone the “okole” bottom in Hawaiian 🌺 The starting position: support your body on your forearms, your lower leg should be at a 90° angle, knee under the hip, Upper leg should be straight out parallel to the floor. The move: keeping your abs tight, slowly raise your leg flexing the upper part of your butt. Hold for a beat and return to start. Tip: perform this exercise in a small, limited range of motion. Do not swinging your leg up and down with momentum, instead use the muscle to lift your leg and slowly lower fighting gravity
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💪🏼🌴Perform 3 rounds of 15 repetitions of each exercise. strict form always
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www.kiana.com NEW Flex & Lean Program: a complete custom workout plan & dietary specific meal plan to lose weight over 40, 50,+
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#kianatom #KianasFlexAppeal #backexercises #buttexercise #homeexercises #coreexercises #fit

RU sitting or standing? Did you know? You can burn

RU sitting or standing? Did you know? You can burn appx. 2x as many calories standing vs sitting? It’s so easy to burn extra calories, doing the same thing just in a different body position.💪🏼👙🌴
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👙💪🏼3 SUPER SIMPLE WAYS TO BURN MORE CALORIES👙💪🏼
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1. Check your phone, email or text while standing, instead of Sitting (unlike I am doing in this photo LOL)
2. Walk around your home or office while you were talking on the phone instead of sitting
3. Do jumping jacks or crunches during the commercials while watching your favorite TV show
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Can you really burn more calories standing instead of sitting? Yes! For example, 45 year old male, 6’ tall, weighing 200 lb. would burn appx 1000 more calories per day standing than sitting🪑wow!
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A 45 year old woman, 5’6” weighing 150 lbs. would burn 800 more calories standing.🌺
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Many of you have shared with me you have a standing desk at home or work. That’s terrific!
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Have a healthy day! I am always looking for simple tips to help you live your healthiest flex appeal life!
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www.kiana.com - Kiana Flex & Lean Training is ON!
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#healthylifetips #fitnesslifestyles #kianatom @kianasegym @fitmomtv #fitnesstip #healthtips #weightlosstipsforwomen #weightlosstipsformen #weightlosstips #loseweightforgood #livefitness #howtoburncalories #howtoloseweight #KianasFlexAppeal #sittingvsstanding #didyouknow #fitnessqueen #hawaiiangirl #fitmomover40 #fitmomover50 #momsover40 #snapchat #momsover50 #momlife #howtolivehealthy #espn

Hi! 🤙🏼 5 Simple Weight Loss Tips! 🌴Mahalo

Hi! 🤙🏼 5 Simple Weight Loss Tips! 🌴Mahalo for all the questions about weight loss!
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💪🏼👙To jump start your week, I want to share 5 simple, yet very effective, weight loss tips with you!
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Hope you’ll try them and create healthy habits part of your lifestyle! Have a healthy day! 💪🏼🌴☀️👙
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1. Choose foods that have a lot of texture, since it takes longer to chew. Studies show that the longer foods stay in our mouths, the lower the overall caloric intake. For example, raw broccoli vs mashed potatoes.🥦
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2. At mealtime, eat lower calorie foods 1st, such as a salad, to fill up before eating the higher calorie foods. As I’ve mentioned on Kiana’s Flex Appeal for years, When eating salad, don’t pour the dressing all over. Instead, put a little salad dressing in a side dish and dip your fork into the dressing first and then into the salad. This way, You still get the taste, just not the added hundreds of extra calories.🥗
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3. Practice undistracted eating - no TV or phones. We eat mindlessly, faster and eat more while distracted. Instead, really chew and taste your food and focus on how it’s fueling your body. 💪🏼👙
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4. Eat slowly. It takes appx 20 minutes for your stomach to signal your brain that it’s full. ⏰
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5. Drink a glass of water before your meal as it provides a feeling of fullness.💧
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www.kiana.com - complete workout programs, healthy eating & lifestyle coaching. Achieve your weight loss goal, tighten and tone all over and learn how to maintain the healthy lifestyle and keep it that way for life.
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#weightlosstips #loseweịght #healthyeatinghabits #healthylifestyletips #nutritiontips #fitnessadvice #ﬁtnesslifestyle #healthyeatingtips #fitnessqueen #KianasFlexAppeal #kianatom #weightlossadvice #loseweightforgood #healthyhabits @kianasegym @fitmomtv

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Your information will *never* be shared or sold to a 3rd party, I wouldn't want that either.