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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 you plan meals ahead of time? I figure out what

Do you plan meals ahead of time? I figure out what protein to eat for the week and then buy a variety of green vegetables and mix and match depending on what we’re craving.
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Through the years I have found the best way to eat healthfully is to have the basics in the fridge and in the pantry so that I can make a healthy meal at last-minute.
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Here are items that are always in my fridge and pantry. I have been eating more #plant-based recently but still an occasional fish, chicken and extra lean ground turkey. Did you know this is called #flexitarian (It really is - I did not make it up, however I like the fact that the word flex in it)💪🏼
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PROTEIN: Extra firm tofu
Black beans, pinto beans, red beans, lentils
Eggs
extra lean ground turkey
Frozen fish
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GREENS: all types of greens such as kale, power greens, spinach, celery
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MICROWAVE: Microwavable frozen cauliflower rice & brown rice
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FRIZEN FRUIT - favorites are blueberries, pineapple, and tropical mix mango mix
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EZ VEGGIES: steamer bags of brussels sprouts and green beans
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FRESH FRUIT: Fuji apples, pineapple, oranges, white plums, banana, avocado
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NUTS: raw almonds, cashews, walnuts
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YOGURT & MILK: unsweetened Greek yogurt, almond milk, oatmeal, and soy milk
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TREATS: dark chocolate, wine
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FATS: coconut oil, coconut manna, extra-virgin olive oil
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BREADS: low calorie thin sliced bread and oats
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www.Kiana.com - I have a variety of healthy meal plans, itemized grocery list and weight-loss recipes on my website. Recipe books include plant-based, 403030 recipes, 30 minute recipes with ingredients or less and more!
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#kianatom @kianasegym @kiana_tom_flexappeal_fitmomtv @fitmomtv #healthyfoods #whatsinyourpantry #momover50 #momover40 #fitmomover40 #fitmomover50 #fitfoods #healthyliving #healthygroceries

Happy #FlexFriday What TV show would you want to b

Happy #FlexFriday What TV show would you want to be trapped in for a week (other than Kiana’s Flex Appeal, of course, lol) 😆💪🏼🌴👙 I would want to be stuck in Sex and the City with all the designer shoes 👠 and handbags 👜 Or on 24 and have energy to go all day long without eating or sleeping. How about you?
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Do you have any recommendations for shows to watch this weekend? I’ve been watching Cobra Kai which is excellent, (years ago I had a small part on karate kid 2, which was fun), Lucifer which is hilarious (it’s about the devil who leaves hell to go to LA to open a nightclub 😆), Better Call Saul, if you liked breaking bad that’s a great show, and I love reruns of Seinfield. How about you? Happy Friday!
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#kianatom #tgif #friday #tvshows #netflix @cobrakaiseries @breakingbad @bettercallsaulamc @seinfeldtv @kiana_tom_flexappeal_fitmomtv #momover40 #momover50 #fitness #televisionshows @espn #whatshowstowatch

Aloha Kiana’s Flex Appealers! It’s #tbt I’m

Aloha Kiana’s Flex Appealers! It’s #tbt I’m so proud and honored to have motivated millions around the world toward a lifestyle of health and fitness! L absolutely LOVE hearing about your fitness lives, your career choices in the health and fitness industries, how you’ve passed on your life for healthy living to others and to your children! Keep them coming! Have a healthy happy positive day! Share your passion for healthy living with as many people as you can and brighten their day! Aloha! 💪🏼🌴👙🌺
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www.Kiana.com - Online Personal Training, Fitness Lifestyle Coaching
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#kianatom @kianasegym @fitmomtv #fitnessmotivation #inspiration @espn #KianasFlexAppeal #fitfam #fitnessleadership #healthymindhealthybody #ogfitness #fitnessqueen #fitnessvideos #fitmomover40 #fitmomsofinstagram #momsover50 #momsover40 #ﬁtnesslife

Want a simple health tip? Aloha Flex Appealers! He

Want a simple health tip? Aloha Flex Appealers! Here’s a super simple weight loss / beauty / health tip that doesn’t cost any money and you can start right now.
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Drink 1/2 your body weight in ounces of water. Why?
Water increases the metabolism, it gives a feeling of fullness so you consume less calories, water flushes toxins from the body, lubricates the joints, improves your appearance by boosting the skin & hair.
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Have a healthy happy day! 💪🏼🌴
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www.Kiana.com - simple programs to jump start your health and fitness, lose eight, reduce belly fat, increase energy & create healthy habits to last a lifetime. 💪🏼🌴
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#kianatom #KianasFlexAppeal #drinkmorewater #hydratedskin #benefitsofwater #drinkwater #healthtips #beautytips #weightlosstipsforwomen #weightlosstips #loseweight #healthtipsoftheday #healthtips #skincaretips #longhairtips #longhair #fitnesstipsforwomen #fitnesstips #weightlosstipsforwomen #momsover50 #over40 #momsover40 #over50 #healthylifestyles #ﬁtnesslifestyle

RU Flexible? Bendy? - When I was in high school my

RU Flexible? Bendy?
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When I was in high school my best friend was a gymnast, she was so flexible that she could put her ankle behind her head, and also extend both legs and put her chest flat on her thighs😳
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I’ve always had to work on flexibility.
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There are so many wonderful healthy reasons to stretch. First it feels so good and is so relaxing. Stretching increases blood flow, improves range of motion and joint mobility, beneficial to your posture, releases tension and promotes positive 🤙🏼🌴feelings, can lessen muscle soreness and can help prevent injury. Wow. That’s a lot of goodness!💪🏼🌴🌺
I stretch after I lift weights. Not before. On 🌴💪🏼👙Kiana’s Flex Appeal I always mentioned stretching is best after you train, when your muscles are warm and pliable. “You wouldn’t stretch a cold rubberband that was in the freezer would you?”
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I also stretch at night before bed. It feels so good and relaxed me. 💤
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Would you be interested in seeing a stretching sequence? Or stretching for the lower back?
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You can Order my Stretch Straps here: Tap image Shop.Kiana.com Black & Hottie Pink 💕
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Photo: 5 month Puppy 🐶 Kahuna & I are using my Stretch & Flex Straps. Both using in different ways lol. For me, They enable a greater range of motion, I can do unassisted partner type Stretches and also do Pilates style exercises. For Kahuna it gives him something to chew on that he can't destroy. Yet.
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www.Kiana.com - simple Programs to lose weight, get fit, increase energy and create healthy habits
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#kianatom @kianasegym @fitmomtv #stretching #KianasFlexAppeal #flexability #gymlife #mobility #bloodflow #relaxationtime #howtorelax #destress #relaxationtips #momsover50 #momsover40 #over50 #over40 #fitmomsover40 #fitmomsover50 #benefitsofstretching #stretch #healthylifestyles #healthylifestyletips

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FREE 5-DAY WORKOUT PROGRAM & HIGH PROTEIN MEAL PLAN

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