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KIANA TOM

Star of Kiana's Flex Appeal

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obstacle course

Obstacle Courses

Fit Kids, Obstacle Course

Have fun while getting fit! Increase speed, agility & endurance! Eat. Lift. Love. Share da post!

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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

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

Do u exercise DAILY? If not, try setting a goal of

Do u exercise DAILY? If not, try setting a goal of lifting weights, walking, or biking for 15 - 30 min. everyday. You want to develop a healthy habit of daily exercise, just like brushing your teeth everyday.
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Making small changes like daily exercise will transform your habits and deliver amazing results in your body, health and outlook.
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Did you know? Lifting weights and building muscle will actually result in a higher metabolism? 👏
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Get a free exercise plan & meal plan at www.kiana.com
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Want to lose 20 lbs or more by Christmas? Email me at flex@kiana.com
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Have a healthy day! Keep on flexing! 💪🏼🌴☀️⚡️🏋🏽‍♂️
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#kianatom #workoutmotivation #healthylifestyletips #workouttips #fitnesstips #ftnesslifestyle #KianasFlexAppeal #healthyhabit #addictedtofitness #howtostartexercising #homeworkoutplan #garagegymlife

Visiting Mom Tom. She’s recovering from surgery

Visiting Mom Tom. She’s recovering from surgery to fix her broken tibia. 11 staples and 6 nails. Eek. She’s doing great, she Has 24/7 caregivers. I invited her to come live with us, but she really wants her independence- which I understand. Kiana Jr made cookies 🍪 ☀️🌺

...Mine is “I’ll be back” @schwarzenegger an

...Mine is “I’ll be back” @schwarzenegger and “He’s good. Too good.” @kiana_tom_flexappeal_fitmomtv 😆
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(💪🏼wishing Arnold a strong #Terminator recovery from his recent heart surgery!)
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www.Kiana.com
#favoritemoviequote #kianatom @kianasegym @kiana_tom_flexappeal_fitmomtv @fitmomtv

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