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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

3 Tips to See Ur Abs 👙⚡️💪🏼 #FlexFrida

3 Tips to See Ur Abs 👙⚡️💪🏼 #FlexFriday #abs
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👙Nutrition: eat nutrient dense food that is lower in calories to put your body in a calorie deficit meaning burn more calories than you eat.
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💪🏼 Vary the reps, angles, gear for abdominal exercises: I alternate high rep low rep days. I do abdominal exercises that hit the upper, lower and obliques every time I train. I change the angles, incline, hanging, decline etc. I change the equipment: medicine balls, wall balls, bands, weights. Constantly changing the gear, the angle and the repetitions forces the muscles to adapt and change.
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👙 Make it a point to really Use your abs in every exercise. For example if you’re squatting flex your abs hard as it somebody was going to hit you in the stomach. Your abdominals are natures weightlifting belt, Flex ur abs hard with every type of exercise & focus on intentionally use them for daily motion.
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Have a flex appeal happy day!
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www.Kiana.com - FREE fitness plan & meal plan. Online personal training. Flex & Lean Program. Fit over 40 & 50 Programs.
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If you want to lose 20 lbs. by Christmas, email me flex@kiana.com or DM me ☀️💪🏼👙
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#kianatom #fitness #losebellyfat #fitnesstips #fitover50 #fitmomover50 #momswhoworkout #momswholift #momswithtattoos #over50 #abdominalexercises #abs #exercisetips #KianasFlexAppeal #kiana

Guess how many shows we filmed per day? #tbt - Hav

Guess how many shows we filmed per day? #tbt
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Have a healthy happy day! Keep on flexing! 💪🏼🌴🏋🏽‍♂️
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www.Kiana.com - Get a free total body workout plan and meal plan, all the recipes and grocery lists too!
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www.Kiana.com/flex training Sign up for Online Personal Training, 30-Day Jump Start Program, VIP Private Training and Coaching, Custom Meal Plans & everything you need to live the flex appeal lifestyle! I will help you create Healthy habits to last a lifetime🌴⚡️☀️
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#kianatom #KianasFlexAppeal @espn #throwbackthursday #fitnessblock #thedeuce #espn2 #espn #gymworkout #homegymworkout #beachworkout #bikiniworkout #girlswholift #hawaiian #swimsuitmodel #bicepsworkout

Do U Like Firm Biceps? 💪🏼Hammer Curls are a

Do U Like Firm Biceps? 💪🏼Hammer Curls are a terrific way to build strength & size. They’re easier on the wrists because your wrists stay straight, no supination or rotation. You can lift heavier and they also work the forearms and brachialis muscle which is the primary mover of elbow flexion. It generates about 50% more power than the biceps muscle, and targeting it in your workouts will not only allow you to curl heavier weights, but also lift groceries, shopping bags, pets, kids, suitcases, and if you’re anything like me, it makes redecorating and moving furniture around every month much easier. (I love to regularly change up the furniture and decor to create new energy flow!) lol 😂
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⚡️🌴Beachin’ Bicep Workout:
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🌴Hammer Curls
🌴Alt. DB Curls
🌴Cable Curls
🌴Reverse Grip Barbell Curls
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8-12 reps. 2 rounds
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Have a healthy happy day! Keep on flexing!💪🏼🏋🏽‍♂️☀️
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www.Kiana.com - 🌴Get a free total body workout plan and sample meal plans, all the recipes and grocery lists too!
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www.Kiana.com/flex training 💪🏼Sign up for Online Personal Training, 30-Day Jump Start Program, VIP Private Training and Coaching, Custom Meal Plans & everything you need to live the flex appeal lifestyle! Healthy habits made simple abs sustainable.
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#kianatom #KianasFlexAppeal #fitness #bicepsworkout #brachialis #bicepexercises #homeworkoutplan #dumbbellexercises #liftweights #hawaii @grandwailea #ﬁtnesslifestyle

Want to get ripped?💪🏼Or just reduce a little

Want to get ripped?💪🏼Or just reduce a little belly fat?
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7 Ways Get Ripped😎💪🏼🌴
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Get into a Calorie deficit by Expending more calories than you consume. In other words, be active more, eat less.
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Increase lean muscle by Lifting heavier weights, using strict from. > Get a professional training plan at my website www.kiana.com
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Drink 1/2 your body weight in oz of water to flush toxins & keep your system running at peak performance.
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Don’t go to sleep 💤 after eating a big meal. Stop eating 2 hours before bedtime. I eat my largest meal early in the day, and taper as the day goes on to avoid sleeping with extra calories on board
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Eat lean protein 💪🏼with every meal, cut your sugar and fat intake
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Increase cardiovascular exercise to burn more calories.
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Add + as much activity as possible during your day in AND out of the gym. Non-planned exercise still adds up to burning more calories such as parking farther from your destination, taking the stairs instead of the elevator, pacing while you’re on the phone, standing up while texting etc.
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💪🏼🌴 Visit www.Kiana.com for a free fitness plan, healthy eating meal plan, all recipes & grocery list.
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⚡️Become a Client of mine, sign up for online personal training, and VIP 🌟private training.
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Completely transform your body in 90 days with my flex and lean Program.
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Want to lose 20 to 80 pounds without exercising? Email me about a simple program that regulates blood sugar, results in weight loss and energy gain email us nutrition@kiana.com
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#kianatom @kianasegym @fitmomtv #KianasFlexAppeal #getripped #losebodyfat #losebellyfat #getlean #fitnessqueen #workoutmotivation #kiana #espn #fitmomsover40 #fitmomsover50 #over50 #expertfitness #howtolosefat #howtolosebellyfat #howtogetlean #healthylifestyles

Love me some Concentration Curls to build bicep st

Love me some Concentration Curls to build bicep strength. Focus on contracting and controlling the weight without momentum. Maximize tension placed on the bicep muscle which results in greater activation of the bicep
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How to perform them:
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Starting Position: Sit on a bench or chair. Shoulders retracted and down. Hold a dumbbell in your right hand, let the weight hang down. The shoulder should be directly over the elbow, elbow over the wrist. Your arm in a straight line down. Slowly hinge forward, keeping your back straight (don't hunch or round your shoulders). Put your right elbow on the inside of your right leg.
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The Move: Exhale as you curl the weight up, keeping your elbow in a fixed position, touching your leg, as a pivot. Hold a beat, flex your bicep hard. Exhale as you slowly lower to full extension, getting the negative of the motion.
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Repetitions: Do 6-12 repetitions using strict form depending up weight used.
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A complete Bicep Workout using the Concentration Curl would be 2-3 rounds of each move:
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💪🏼Standing Barbell Curls
💪🏼Concentration Curls
💪🏼Cable Curls
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Stream Flex TV or Get Complete Workouts EGym.Kiana.com link in bio
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www.Kiana.com - free workout plan and meal plan. Online personal training. Jumpstart program. VIP private training. Flex and lien program.
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Want to lose 20 pounds or more? Email me flex@kiana.com
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#kianatom #fitnessexpert #bicepsexercises #bicepsworkout #gymaddicts #fitnessaddicts #biceps💪 #fitnesscoaching #healthcoaching #KianasFlexAppeal #personaltrainers #expertfitness

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