Kiana Tom  – Official Website

Star of Kiana's Flex Appeal ESPN

Category Advice

>> Aloha! So I’m Curious: Why do YOU workout? I’ll go first….For me, it’s part of WHO I AM as a person. I have been doing sports since I was 5, tennis and skiing. I’ve been lifting weights since I was 16.  I originally started lifting weights to improve my tennis game and add muscle. I was hooked on the endorphin rush and feeling strong mentally and physically. I was

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Riviera Maya

KIANA TRAVEL JOURNAL RIVIERA MAYA, CANCUN / HARD ROCK HOTEL Aloha! What a wonderful trip to the Riviera Maya in Cancun. I had never been their before, but we did our homework. It’s often referred to as the French Riviera of Mexico. There were so many interesting cultural exotic sites to see including the ruins at Tulum. It was much newer, cleaner and nicer than most parts of Mexico, with

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Kiana 500 Rep Challenge

Aloha Everyone! Ready to take my 500 Rep Challenge? Challenges are an effective way to get motivated, shock your muscles into shape and progress to the next fitness level and get back on the fitness wagon if you’ve fallen off:) This 500 Rep Challenge is AWESOME! This workout will help you get tight and strong! It combines cardio, legs, glutes, chest, shoulders arms and abs! How to do it: set

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My Daily Power Juice

Power Juice! My Morning Drink ☀️Just like I change my workout each and every day I change my drink so I get a life variety of vitamins and nutrients. Today I had this:-Frozen bananaOrangeLemonBerriesSpinachAppleIce & water-❤️ Save Save

Change will get you fitter faster

To get fitter aster, change up your workout. This week, Try doing exercises without a bench or machines. This forces your body to use all important stabilization muscles instead of relying on the track of a machine or fitness bench.


  It’s 90 degrees today and I’m like ahhhhh. Love warm weather! ☀️ ALWAYS wear sunscreen. Especially when it’s NOT sunny. So many people come to the beach and think “it’s overcast, I don’t need sunscreen.” – But you do.  So many people get sunburned when it’s cloudy.


Aloha! Did you see my latest Instagram Post? Juicy Guess which one is mine and which is my daughters? Juicing is a healthy and refreshing way to make sure you get more fruit and veggies.-2 applesSlice lemon orangebanana⛄️ice and water

5 Game Day Tips so You won’t Side Line Your Fitness

SUPER BOWL! GAME ON! GAME DAY FIT TIPS! Here are some helpful tips so you don’t side line your health and fitness on game day! Try these Tips to enjoy the Big Game and stay on track to reach your fitness goals. 1. Quarterback Crunch: choose crunchy raw veggies and Dips made with PROTEIN rich, Greek yogurt instead of processed chips that have NO nutritional value whatsoever.  Choose healthy snacks

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Better Way to do Bicep Curls if you have a Weak Back

Weak Back? Do Leg Up Curls More comfortable option than standing.  If you do them seated, make sure your chair has a back. Consult a physician before starting this or any exercise program. Do curls more comfortably with one leg up on a chair or bench. Keep the supporting leg slightly bent, core tight, shoulders back and down. Using a light weight, exhale as you curl the weights up. Do

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Infused Water for Better Health, Skin & Hair

Improve your health by drinking fruit infused water! Easily add nutrients, natural flavor and color to plain water. Here’s how to use the Fruit Infusion Bottle.

Coconut Coffee? My pre-workout cup of coffee.

Coconut Coffee Coffee is excellent for REDUCING POST WORKOUT MUSCLE SORENESS and has been linked to ABDOMINAL ☕️ FAT REDUCTION. Read on…

15 Ways to Stay Motivated to Workout

It’s easy to stay motivated to workout with my simple tips.

5 Simple Ways to Trigger Happiness :)

☀️Beach Happy! 5 ways to trigger happiness: 1) go to your happy place Where do YOU feel happiest? Go there.  For my husband, he is happy working on his classic cars. For me, I’m happiest by the ocean. It gives me energy! I love the breeze and the power of the ocean. Sand between my toes. Sound of the waves.  A little beach, waves and surf for you 🙂 I

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Stay away from energy vampires! ️

Energy vampires are people who DRAIN you of your energy. Instead, surround yourself with positive people who GIVE you energy instead of taking it away!-just as the benefits of fitness are cumulative, the detrimental effects of stress are cumulative too. Avoid negative people and stressful situations whenever possible.-Protect your mindset. Protect YOU️ 🙂

Form matters!

  I have led 1000’s of televised workouts on ESPN. As I have demonstrated time after time, form and technique are extremely important.-Keep your shoulders retracted, abs tight and knees slightly bent when you lift weights. This will help protect your lower back, help you avoid injury and get you faster results! – Join at – The first virtual gym. The largest LIVE online group workout in the world.

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15 Fitness Inspired Valentine Gift Ideas

Fit & Sexy Valentine Gift Ideas Here are some of my favorite health and fitness inspired Valentines Day Gifts For Women: Flowers – Pick all 1 color Go for Maximum Impact! As Colin Cowie, Celeb party planner once told me, “always pick one color for maximum impact!”  So for example instead of getting a few red, a few white, a few pink… get ALL pink roses. Sexy Shoes – Women

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How & Why You Should Create Your Own Home Gym

Creating your own Home Gym is truly the fastest route to a better body and healthier lifestyle. As I have demonstrated on my television show, Kiana’s Flex Appeal, the very best gym is the one in your home.  I have led thousands of televised home gym workouts on Kiana’s Flex Appeal that have motivated millions of viewers worldwide. One of the most popular workout segments of the show that I

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Wanna take a dip?! Dips are one of my favorite exercises for tightening & strengthening the triceps, the muscles in the back of the upper arm. I have led 1000’s of televised workouts for Kiana’s Flex Appeal ESPN. On the shows, I always stress the importance of using proper form and technique to get the maximum benefits from every exercise and prevent injury. How to do them: Starting position: support

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When should you stretch?

I receive many emails from people asking me when is the right time to stretch, before or after the workout?-The best time to stretch is after your workout, when your muscles are warm. Make sure that you do not bounce, but rather hold a static stretch and use your breath as you slowly stretch your muscles. I like to do a dynamic warm-up before my workout to prepare my body

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6 Ways to Get Motivated to Workout

Try these tricks I use to get started:   1. Tricky: Tell yourself you are only going to do 15 minutes of your favorite exercises such as: squats, push ups, jumping rope.  More times than not, you will feel so good that you will continue.  If not, you still did something good for your health and fitness.   2. Dress the part: Put on your workout clothes 1st thing in

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