Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN

Category Tips

Life Style

8 simple ways to make your lifestyle healthier.


DO YOU DREAM AT NIGHT? ______________ IF SO, DO YOU DREAM IN COLOR OR B&W? ______________ DO LOVED ONES VISIT YOU IN YOUR DREAMS? _______ Ever since I was a little girl, I’ve always remember most of my dreams. I dream in color and remember my dreams in DETAIL when I wake up.  🙂 The FUNNIEST DREAMS I can remember is waking up to see my arm in front of

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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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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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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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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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Easy Way to Improve Your Health & Appearance

An EASY way to improve your health right now Drink a couple glasses of water Water helps flush toxins out of the body, hydrates your skin and hair. Plus, if you are trying to lose weight, drinking a glass before you eat it gives you a feeling of fullness which helps with weight management. Studies show most people do not drink enough water. – How many glasses have you had so far

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7 benefits of drinking lemon water

Super simple way to improve your health RIGHT NOW. 7 reasons to drink lemon water in the morning. Drinking a cup of room temperature lemon water is a healthy habit to start for the new year.   Here are 7 reasons: 1. Vitamin C. Strengthens the immune system. Great for your skin by helping create collagen, reducing fine lines and wrinkles. 2. Can help with muscle aches and pains by

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Fit Family Tips

Staying Fit During Holidays & Anytime USA today interview “Best in Fitness” USA Today Focus. “Focusing basically means paying attention or being mindful about what you are doing at the moment,” says Tom. “So if you’re mindful about your surroundings, you want to take yourself out of situations that invite eating too much. if you know you can’t stop at just one, don’t eat that one. Or perhaps a couple

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Surfs up!

Do you cross train? Stay in shape year round. Cross training is a fun way to add variety to your workouts and help you stay in shape year round.  Enjoying different sports help to develop a more well-rounded physique and work your muscles in different ways. My favorite sports are: lifting weights running cycling tennis skiing windsurfing paddleboarding racketball volleyball golf What sports do you enjoy??

5 Tips to Stay Healthy During the Holidays

It’s the Holidays! Extra pressure and stress is unavoidable. But there are some EZ ways to help you stay healthier. 1. Exercise – do a little.  When you are busy, some is better than none. When things get busy such as during the holiday season, most people cross off exercise from their to-do list. This is a big mistake. When things get busy and stressful it is more important than

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When to stretch?

Ah. Stretch after your workouts when your muscles are warm and flexible. You wouldn’t try to stretch a rubber band that had been in the freezer would you?  So wait until your muscles are warm and then stretch and enjoy the relaxation. Remember hold each stretch,  take deep breaths and no bouncing. from Kiana’s Instagram

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