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Television host, internationally renowned fitness expert, author, actress, wife & mother
Kiana Tom
about
Kiana Tom is Internationally Renowned Fitness Expert, Television Host, Author, Actress, Wife & Mother.
She is Founder of the "#1 rated fitness series," "Kiana's Flex Appeal" ESPN, Author of "Kiana's Body Sculpting" book (St. Martin's Press, NY), Recipient of the United States Sports Academy Award, named one of the most significant graduates by the UCLA Alumni Association and is Role Model to millions of viewers worldwide. Kiana was interviewed on behalf of the President's Council on Physical Fitness, Ms. Shape Magazine, Emcee to the Governors Ball at the inaugural "X Games" and is a proud supporter of the United States Physical Activity for Americans Program.
Kiana created, hosted and co-produced her trend setting health and fitness series, "Kiana's Flex Appeal," her program "achieved the highest ratings in the history of the network after only 1 week of airing." Due to her tremendous success on the network, ESPN developed numerous other series for Kiana including: "Kiana's Too Fit 2 Quit," "Summer Sizzle with Kiana," "Kiana's Hot Summer Nights," to name a few.
Kiana's Flex Appeal is a lifestyle health & fitness program that reaches 80 million homes worldwide on ESPN every morning. Her show debuted in 1995 and is still airing daily around the world including the entire USA, Canada, the Orient, Europe, Mexico. As founder of the trend setting fitness series, Kiana has written thousands of exercise routines and personally created the timeless segments: home gym, pro gym, target training, aqua flex training.
The "Kiana" Brand has been a success and is evident in the press/media: Entertainment Tonight, EXTRA, Access Hollywood, USA Today, TV Guide, Cosmopolitan Magazine, Entertainment Weekly, Fit Magazine, Men's Fitness - all refer to Kiana as the "The Queen of Fitness," "The Fitness Guru," "Princess of Power."
In addition to "Kiana's Flex Appeal," Kiana hosted ABC "Super Bowl Nightlife," Host and Reporter for the Extreme Sports shows, "X Games," "Extreme Energy," "Fitness America Pageant Series," "Blade Warriors," "King of the Mountain," news anchor for Turner Broadcasting, made guest appearances on the Drew Carey Show, Family Law and in Eminem's Grammy Award winning Music Video of the Year "Without Me." Kiana co-starred in her first movie, "Universal Soldier: The Return" with Jean Claude Van Damme, Sony Columbia Tri-star Pictures.
Kiana is developing several new health and fitness projects. She and her husband and their 2 daughters currently reside in Southern California and Maui. Aloha!
For more information please email: info_kiana.com
kiana blog
PRESS MEDIA:
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United States Sports Academy - "Internationally acclaimed role model in the health & fitness industry"
USA Today - "Kiana Tom, Best in Fitness Advice!"
SONY Pictures - "Kiana is a global expert in physical fitness"
Fit TV - "Kiana Tom, Fitness Legend"
Access Hollywood - "Kiana, The Fitness Queen!"
Entertainment Tonight - "Kiana has the power to energize everyone!"
Pilgrim Films - "Kiana defined an era."
TV Guide - "Princess of Power!
Maxim - "Kiana the Exer-Vixen!"
Entertainment Weekly - "Top 10 Shows to Watch this Summer!"
Cosmopolitan - "TV's Top Trainer!"
Fit Magazine- "Top TV Workout!"
Asia Weekly - "The next Jane Fonda"
Hard Copy - "Fitness Guru"
Late Show Craig Kilborne CBS - "Kiana made an indelible mark on the 20th century"
Fitness RX - "Kiana, is an internationally acclaimed fitness expert"
press
workouts
as seen on "kiana's flex appeal" in 80 million homes around the world on espn
CORE WORKOUT
I have written thousands of workout routines for "Kiana's Flex Appeal," I am excited to share some of my favorites training programs with you. Give them a try next time you workout. The library of workouts will be updated frequently, so please check back often for new workouts. Enjoy!
I train my core several times per week. A strong core prevents injury, makes everyday activities easier, improves posture and makes me feel really strong, which I love.
This one of my favorite Core Workouts. I look forward to doing this at the end of my weight training routine. I wanted to share this with you, give it a try! Takes about 20 minutes. Have fun!
Beginners: 1 set of each exercise
Everyone else: 2-3 sets of each in a circuit
Core Front plank: Support your body on your elbows and forearms. Keep your body straight like a plank: abs, hamstrings and butt tight. Shoulders relaxed. Breathe. Hold 60 seconds, tightening your entire body.
Core Right and Left Side plank: Similar to the front plank but on your side: support your body on your right elbow and forearm, shoulders relaxed, hips off the floor. Keep your body straight like a plank: abs, hamstrings and butt tight. Hold 60 seconds, tightening your entire body. Repeat left side, 60 sec.
Core Bird Dogs: Get down on all fours. Core muscles tight, head in neutral position. Exhale as you simultaneously raise your right arm and left leg straight up so that they are parallel to the floor. Hold a beat and repeat other leg/arm. Focus on feeling all of the muscles contract from your finger tips to your toes; the back muscles, abs, butt, shoulders. 15 times alternating each side.
Core Super Wo-Man: Lie flat on your tummy. Simultaneously raise both arms and both legs up as if you were flying like "Superman!" Lift them as far as you can, contracting the muscles in your back, legs and arms. Hold 10 seconds. Repeat 10 times.
Core Windshield Wipers: Lie on your back, legs straight up at ninety degree angle to your hips. Feet over your hips. Abs tight, palms facing down on the floor. Gently lower and then raise your legs in a windshield wiper motion from side to side. Contract your abs as the legs lower to each side without letting your feet touch the floor. 20 reps.
Core Swim: Lie flat on your stomach. Simultaneously raise your right arm and left leg upward, hold a beat and repeat other arm/leg. The motion is similar to swimming. Repeat 15 times each arm/leg.
Core Kicks: Lie on your back, pelvis up off the floor, core tight, arms crossed over your chest. Kick the right leg up and then the left leg, keeping the hips in a fixed position the entire time. 15 times each leg.
TARGET TRAINING:
I receive thousands of letters from viewers all over the world asking for the "magic pill." (I am still working on it.) But for now, the best we can do is to train problem areas first, when we are the freshest and have the most energy~and do the best exercises to tone that muscle group.
I created the popular Target Training Segment on "Kiana's Flex Appeal" in response to both men and women's requests for improving specific areas of the body: abs, back of the arms, love handles, excess fat, firmer butt and thighs, increased energy! Click on the link to view a variety of target training workouts, additional workouts are added daily. Enjoy!
PS. Funny story: I was in Paris last summer. They sell all types of vitamin pills promising: increased muscle, a leaner body, thicker hair, better biceps, deeper tan, etc. Can you believe that? Well, I bought them all. No such magic pill.....for now.
HOME GYM:
One of the most popular segments I created on Kiana's Flex Appeal is Home Gym Workout. These workouts are enjoyed by stay-at-home moms and dads, college students and anyone who likes to workout in the convenience and privacy of their own home. In today's economy, it's good to know it also saves time and money: you don't have to drive to and from the gym)and you avoid paying health club fees.
How to make your own home gym: purchase a set of freeweights in any local sporting goods store, get a chair and mat. As you progress, you can add an adjustable bench, step, fitness ball, etc. Click on the link for some wonderful workouts to do in your own home gym. Updated frequently, so please check back.
The only challenge for home gym training is knowing what to do and doing it safely. Check out my DVD Home Gym Workout available in the online store. It's a realistic, easy to follow total body workout. Enjoy!
PRO GYM:
Another extremely popular segment on "Kiana's Flex Appeal" is Pro Gym. On Flex Appeal, I was fortunate to have worked with the top companies in the health and fitness industry. My crew and I created a complete state of the art gym right on the beach: all the best machines, cardiovascular equipment, barbells, dumbbells and all the top accessories to show the viewers the endless options at the gym. Life Fitness, Hammer Strength, Iron Grip, Hoist, it's all there.
Training in the gym is wonderful! You are surrounded by people with similar interests in health and fitness, you have a wide variety of equipment: free weights, machines and cardiovascular equipment. Here are some efficient workout routines to do next time you are in the gym. The exercises use both free weights and machines. There are beginner, intermediate and advanced workouts to help you achieve your fitness goals. Check back often, the list of pro gym workouts will be updated regularly. Enjoy!
recipes
Sake Salmon by Kiana Tom
Aloha! I love fresh fish! It is a delicious, high quality protein to feed your body. However, I don't enjoy fish that tastes "fishy." This is a simple salmon recipe that is packed with healthy, good for you Omegas. The sake and low sodium soy sauce are mild and the salmon doesn't taste fishy at all. This is one of my very favorite salmon recipes, it reminds me of the islands since it has an Asian flare from the sake and soy sauce. My husband and little girls love it too! We enjoy it with steamed organic squash from our garden, sticky rice or healthier brown rice. It's easy to make, & I added ingredient(s) options so you won't have to go to the market at the last minute and it's easy clean-up!
Salmon Story: We went to Alaska on vacation. I love active vacations where there are many things to do. One excursion we went on was taking a small plane to Taku Lodge. They teach you about the local brown bear and you enjoy an amazing meal that includes freshly caught Alaskan King Salmon. It was so exciting. We saw a gigantic brown bear next to the lodge. He was waiting until the cook finished barbequing the salmon. After the salmon was finished, the bear literally climbed up onto the red hot barbecue and licked the grill. The bear must have had an asbestos tongue.
Enjoy!
Ingredients:
* 1/2 cup low sodium soy sauce
* 1/3 cup sugar (or Splenda equivalent)
* 1/4 cup sake
* 1 clove minced garlic (buy the pre minced jar it's easier)
* 1 tsp. fresh ginger (or the jar type and store in the 'frig)
* 1 Tbs. lemon juice (fresh or in a bottle/lemon)
* 1 tsp. dry mustard (or spicy brown mustard will work)
* 1 large salmon fillet - 2 to 2 1/2 lbs. fresh is best (but thawed frozen works too!)
Directions: Combine all ingredients (except salmon) in small saucepan and boil. Turn down heat and simmer until syrupy; few minutes. Turn oven to broil. Cover baking sheet or oven safe plate with foil (easier clean-up.) Put salmon on foil and brush with sauce. Flip and baste other side. Broil salmon 10-15 minutes. Baste a few times during cooking. If salmon starts to get a little bit black, that is great, it will taste sweet and crispy. Serve with sticky white rice or healthier brown rice, peas or Edamame. Serves 6-8. Yummy
PROTEIN SHAKES
Peanut Butter Banana Protein Shake
oh soooo creamy and satisfies your sweet tooth. tastes like a milk shake because of the frozen banana. option: try the peanut butter chocolate banana smoothie: use chocolate protein powder...omg!
1-1/2 cup cold non fat milk or soy/almond/rice milk
1/2-1 whole frozen banana (the more banana, the thicker and creamier the smoothie will be) tip: i peel a dozen bananas, cut them in halves and put them in an air tight container in the freezer every week.)
1 Tbs. natural peanut butter creamy or crunchy
1 Tbs. wheat germ
1 tsp. flax seed oil
1 scoop vanilla or chocolate protein powder (optional: for kids i omit)
blend 60 seconds. yummy!
Berry Good Protein Shake
Easy healthful snack
1-1/2 cup cold water, non fat milk, juice or soy/almond/rice milk
1/4 cup (or small handful) of fresh or frozen berries
1 scoop vanilla or strawberry flavored protein powder (optional: for kids I omit)
blend 60 seconds. to your health!
Pineapple Mango Protein Smoothie
just like being in hawaii
1-1/2 cup cold water or diluted juice
1/4 cup (or small handful) of fresh or frozen pineapple, mango mixture (you can buy a huge bag of frozen tropical fruits at the big box stores)
1 scoop vanilla protein powder (optional: for kids I omit)
blend 60 seconds. cheers!
KIANA'S FAMOUS STEAK
This recipe is guaranteed to make you famous...for the meal. Every single time I make it, it is a huge hit. But don't tell anyone just how easy it is. It will be our secret. Just you, me and 80 million people will know. Here it is. This is for all the steak lovers.
My inlaws built a gigantic ranch outside of our favorite snow boarding/skiing vacation spot, Aspen, CO. We go every winter. Their ranch has cattle, chicken, they are into cutting horse competitons. It's really exciting! The point is....steak is a popular entree. my steak is anyway.
1 steak per person. we like New York cuts, bone in. select a marbled steak, appx. 1 1/2 inches thick, flecks of white for a juicy steak.
Directions:
heat a cast iron skillet on medium high. has to be a cast iron skillet, this doesn't work on a non stick pan. sprinkle sea salt in the pan. scrape meat with knife to remove potential bone fragments and to clean. skillet must be really hot. really hot.
when pan is really hot, place steak on the pan. it should sizzle very loud. if it doesn't, the pan wasn't hot enough and the steak won't turn out well. brown the steak appx. 5 minutes, do not check it, do not turn it, until 5 minutes. resist the urge to flip it. yes, your kitchen will fill with a little smoke.
after 5 minutes, flip the steak. only once. do not flip and flip, this dries out the steak. you want to sear in the juices. after 5 minutes, reduce heat to medium and check for desired doneness.
i like to serve with brown rice, low sodium creamed corn, asparagus, salad. yum for the tum.
Healthy Cinnamon Raisin French Toast
great for kids and big kids, too.
2-4 slices of Ezekiel 4:9 Cinnamon Raisin Bread
2 scrambled egg whites
non stick spray
honey or sugar free syrup
spray non stick pan with non stick spray, buttered flavored spray works well. heat pan on medium. scramble egg whites. dip bread into egg whites, coat both sides. do not let bread sit in the eggs whites, it will be too soggy to flip. brown both sides of bread. enjoy warm.
tip: for kids, cut the french toast into sticks or cubes. serve honey or syrup on the side so they can dip. kids sure love to dip their foods! fun!
Roasted Edamame
This is so easy and so good for you. Soybeans are a star food! They are packed with protein and vitamins and kids love them too!
1 package frozen edamame soybeans
heat skillet on medium. add frozen soybeans. cook until roasted marks appear, stirring frequently, appx. 8 minutes. sprinkle with sea salt. serve warm.
Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
* 120 calories
* 9 grams fiber
* 2.5 grams fat
* 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
* 0.5 gram monounsaturated fat
* 11 grams protein
* 13 grams carbohydrate
* 15 mg sodium
* 10% of the Daily Value for vitamin C
* 10% Daily Value for iron
* 8% Daily Value for vitamin A
* 4% Daily Value for calcium
Superbowl:
Protein + Low Fat Layered Taco Dip
Just in time for football season! We are known for our great Superbowl parties! My husband is a Captain in the Fire Dept., the guys and their wives come over and enjoy the game on SuperBowl Sunday. We have alot of food, drinks and fun trivia games with prizes at half time. TMI: My husband always wants me to wear my Raiders Cheerleader outfit from the 80's. Short shorts, glitter vest, boots and all. ya, right. lol. I think this year I'll have the Raiderettes come over too, since we have all since gotten back in touch!
This Low Fat Taco Dip is always gone before the kickoff. I have given it a Kiana Recipe makeover and made it healthier, added protein and lower in fat. Enjoy!
1 package ground lean turkey
1 large ripe tomato, chopped
1 green bell pepper, chopped
1 bunch chopped green onions
1 small head iceberg lettuce, shredded
1 (6 oz) can sliced black olives, drained
2 cups shredded cheddar cheese
1 can (16 oz) non fat or low fat organic refried beans
1 (8 oz) package non fat or low fat cream cheese, softened
1 (1 o z) package low sodium taco seasoning mix (optional, i don't use this, too much sodium and nitrates, but some people like the flavor)
1 (16 oz) container non fat or low fat sour cream
1 (16 oz) salsa, fresh salsa is best, but a jar of salsa will do too
Heat non stick pan. brown ground turkey. drain any fat. in medium bowl, blend refried beans and a small amount of taco seasoning, (high in sodium), add ground turkey. mix. spread onto large serving platter.
Mix sour cream and cream cheese in medium bowl. spread over beans/turkey.
Top the layers with salsa. place a layer of tomato, green bell pepper, green onions and lettuce over the salsa and top wtih cheddar cheese. garnish wtih olives. serve with tortilla chips.
Roasted Corn on the Cob:
We love going to the beach, having a bon fire and cooking healthy food. Here is a simple corn on the cob recipe that is so easy and tastes like you grilled it at the beach.
Corn in husk, that's it!
Preheat oven to 350 degrees. Rinse corn, leave husk on. Place corn directly on rack. Roast for 30 minutes or until corn is soft. Peel down the husks. Use as a handle when eating.
CHICKEN POT PIE:
My 2 little girls (and my husband) go crazy for this healthy version of a chicken pot pie. It is true comfort food. We all fight over the crunchy crust. It reminds me of when I was a little girl and my parents would leave my sister and me with a babysitter when they went out. We were so excited because that was the only time we got the "coveted tv dinner: chicken pot pie!" This is my healthy version. Enjoy!
* 2 whole wheat or regular pie crusts, room temperature
* 2 boneless, skinless chicken breasts
* 3/4 cup diced organic baby carrots, peas, broccoli (whatever fresh veggies you have, diced small. even frozen mixed veggies will work)
* 1 can low sodium cream of chicken or cream of mushroom soup
* 1 egg white
preheat oven according to pie crust instructions. cook chicken breasts in skillet and cut into bite size pieces. in large bowl, add all ingredients and mix well, folding the mixture so you don't crush the veggies. pour into pie crust, place 2nd pie crust on top, pinch sides so it looks nice. make slits in top for steam to escape. cook according to pie crust instructions-i like to cook it until the crust is slightly brown and crunchy. cool 15 minutes. serve with salad. yum, can i come over for dinner?
Chicken Adobo
I love all types of healthy foods. I enjoy foods from all cultures: chinese, thai, indian, japanese, american, mediterranean. Here is a favorite.
My mom used to make this Asian dish for us. Now I make it for you family and we just love it! The flavor is like no other, the chicken is very tender, the sauce is delicious on sticky white rice. It's velly goot!
2 lbs. chicken thighs
1 cup low sodium soy sauce
1/2 cup vinegar
1 Tbs. cooking oil
Rinse and pat chicken thighs dry. Leave skin on while cooking, take off before eating to lower your fat intake.
Heat large, deep pot on med. high, add oil and heat until very hot. Add chicken thighs to pot, it will sizzle loud, it should. Brown both sides of chicken appx. 5 minutes. Add soy sauce and vinegar. Stir. lower heat to low. simmer 45 minutes.
Serve with sticky white or jasmine rice and veggies.
Pasta, Protein, Veggie Bowl
A nice hot bowl of pasta and spaghetti sauce is so comforting. Here is a simple dish that is healthy and so easy to make. It has lean protein, complex carbohydrates and veggies all in one bowl. Yum!
* 1 box whole wheat pasta, spinach pasta or tri-colored pasta
* 1 package extra lean ground turkey - appx. 2 lbs.
* 1 jar spaghetti sauce
* 1 cup of your favorite veggies: I like steamed broccoli, cooked peas or squash
Boil pasta according to box instruction. While water is boiling, heat pan on medium, spray with non stick. Brown the turkey until cooked. That's it! Serve: Top pasta with sauce and steamed veggies. Mangia!
think of food as energy for your body, not as a replacement for boredom or stress
drink of choice: bottled water
consume some high quality, lean protein with every meal: grilled chicken, yogurt, lean meat, roasted turkey, fresh fish, egg whites, hard boiled eggs
eat as close to nature as possible: organic. i just planted an organic zucchini garden, my kids ask for 3 helpings because "they" grew it.
shop the perimeter of the grocery store where the fresh foods are located. fresh produce, meats, poultry, dairy are more cost effective and healthier: processed and pre-packaged food$ are in the center of the grocery store
grill, steam, poach, bake. don't fry.
read nutritional breakdowns. stay away from foods with ingredients you cannot pronounce. look for foods with fewer ingredients and fillers
food is art. your plate should have leafy (greens), lean meats (brown), vibrant (red) tomatoes-think colorful foods.
avoid sugar, avoid white breads, pastries, white flour
fruit makes a delicious, juicy dessert
keep apples in your car or office for snacks, they are healthy and filling
more to come!
fitness & recipes
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Q Score & Demographics:
*Q Score: The Kiana Brand and Kiana's Q Score is extremely high. As the Star and Creator of "Kiana's Flex Appeal" ESPN, Kiana and her show are seen daily in 80 million homes worldwide.
For over 15 years, Kiana's Flex Appeal has been airing everyday - often twice daily or all day, around the world, for 15 years. Upon it's debut in 1995, Kiana and her show "achieved the highest ratings in the history of the entire network after only 1 week of airing." (ESPN internal programming.) The repeat exposure and credibility has made Kiana the most widely recognized fitness expert in the world.
Demographics: www.kiana.com was established in 1996. We have a very loyal following. Visitors to kiana.com come from 89 countries/territories. The majority of which come from the USA, Canada, India, the UK and Germany. Specifically, Northern America, Southern Asia and all of Europe.
Viewers: Our viewers are educated fitness minded consumers, ages 18-45 years of age, men and women. alike.
We are proud to reach millions of viewers and to help inspire, motivate and educate them to live the health and fitness lifestyle.
*The Q Score is a measurement of the familiarity and appeal of a brand, company, celebrity, or television show, used in the United States.
demographics
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