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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

Do U plan ur workouts?💪🏼Getting fit & stayin

Do U plan ur workouts?💪🏼Getting fit & staying fit requires a structured training program, just like a plan for your day or for your business.
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I’m currently doing a 6 day split routine: 3 days ON and 1 day OFF
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Day 1: Chest, Triceps, Abs
Day 2: Legs, Glutes, Calves
Day 3: Back, Biceps, Abs
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12-15 sets for larger muscle groups. 6-8 sets for smaller muscles.
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I change my workout schedule weekly and consistently add new exercises and change the gear I use. It’s more fun and forces my muscles to adapt and grow.💪🏼🌴
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If you want to try my training method, get a free trial at enews.Kiana.com or sign up for Personal Training with me at www.Kiana.com Have a healthy day!💪🏼🌴🌺🍍
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#kianatom @kiana_tom_flexappeal_fitmomtv @kianasegym @fitmomtv #liftweights #workoutplan #exerciseplan #homeworkoutplan #trainingcalendar #fitnessplan #fitnesslife #ﬁtnesslifestyle #over50 #fitmomsover50 #fitmomsover40 #KianasFlexAppeal #hawaiianstyle #fitmomtv

Favorite apple? 🍎 I’m loving honey crisp & cr

Favorite apple? 🍎 I’m loving honey crisp & crunchy Fuji apples right now. In #California I love apples, big juicy oranges, seedless watermelon, berries, ripe peaches & nectarines.
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In #Hawaii I love having ripe papaya with fresh lime squeezed on top, juicy pineapple🍍and mango 🥭
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How about you? What are your favorite fruit?
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#kianatom #fruit #healthychoicesmatter #freshfruits #favoritefruit #nutritiousfood #healthyeatinghabits #nutritiouschoices #healthyeatingideas #KianasFlexAppeal #momsover40 #momsover50 #ﬁtnesslifestyle #fitnessexpert @espn

Fave Cheat Day Foods? 🌴🌺 💪🏼 On Kiana’s Flex Appeal, I mentioned that I practice “cheat days.” I’ve done this ever since the bodybuilding days. It has become a #lifestyle for me.
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By cheat days, I refer to the idea that you eat super clean for 6 days & on 1 day a week you can have whatever you want for 1 meal. 🥘
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I have been doing this for decades. It works for me because I don’t feel deprived knowing, that I can have not so healthy foods once per week. For me, as soon as I tell myself I can’t have something that’s the only thing I think about. Lol. #humannature
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My favorite cheat day foods are extra brown crunchy french fries, chocolate peanut butter ice cream, chocolate mint ice cream, loaded pizza, and frozen bananas dipped in dark chocolate then rolled in almonds and Coconut. The last one is not super unhealthy just lots of sugar. OMG I think I just gained 10 pounds typing this!?
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The best way to live a healthy lifestyle is to find out what works for you. It it has to be a #realistic and #sustainable way of life for you.
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What are YOUR cheat day foods? 🍟🍦🍩
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#kianatom #cheatdayeats #cheatday #cheatdays #bodysculpting #KianasFlexAppeal #flexappeal #gymfood #fitness #fitmomsover50 #fitnessmotivation #ﬁtnesslifestyle #eatcleanfood #kiana #espn @espn #hawaiianstyle #hapagirl #californianas #coffeepeople #weekendworkout

It’s the Weekend! Any plans? 💪🏼🌴🌺 -

It’s the Weekend! Any plans? 💪🏼🌴🌺
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Both Anelalani & Kiana Jr. are in online school #quarantine we’ve gotten so much closer and I love it!
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#kianatom #family #fitmomover50 #daughter #daughters #momlife #lovebeingamom #love #lovemydaughters

My #HappyPlace I started lifting weights when I wa

My #HappyPlace I started lifting weights when I was 16 years old. Never stopped. How about you? It’s the one thing in my life that makes me feel 100% better, 100% of the time.
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If you struggle with working out consistently try this: set a goal of 15 minutes per day. Just 15 minutes. One of Two things will happen. 1. You will train 15 minutes, check it off your list, and soon it will become a daily habit. 2. More often than not you will train longer than 15 minutes
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Take it one step further and do a new routine each time to motivate your mind and keep your muscles adapting which will give you better results
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💪🏼🌴Get a new workout plan each month on my website www.kiana.com
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#kianatom #fitnessadvice #KianasFlexAppeal #fitnessexpert #workoutmom #momswhoworkout #momsover50 #momsover40 #liftweights #exercisedaily #homegymworkout #garagegyms #garagegymlife #kiana #ﬁtnesslifestyle

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