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Star of Kiana's Flex Appeal ESPN

How & Why You Should Create Your Own Home Gym

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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 created...Home Gym Workouts.

How & Why You Should Create Your Own Home Gym

Creating a gym in your home will help you live a healthier lifestyle and easily workout around your busy schedule.

Today is a New Day! Start Fit & Fresh!

This blog post to help motivate you to create your home gym to improve your quality of life.  You can buy any of the equipment mentioned in this article at your local sporting good store. My recommendations in this article are for your convenience & are gear that I personally use and recommend. My main goal for this article is to help you see that a home gym is really the way to go if you want to live a healthier lifestyle 🙂

I am passionate about helping others get the body they want, but most importantly want people to improve their overall health.

Why should I train at home when I can train at a gym?

There are so many advantages to training at home:

  • The gym never closes - it's always open
  • Invest in your health. Once you purchase the equipment you own the quality gear. At your local gym, you are paying a monthly fee, and basically renting their equipment.
  • It's much cleaner than going to a germ filled gym with other people's sweat
  • You save time not driving to and from the gym
  • you don't have to wait in line to use weights or machines
  • You can listen to any type of music you want, watch your favorite show
  • Your spouse, kids and friends can train with you
  • You can bring your dog 🙂Kona, Kiana's eGym Mascot

My gym has personal trainers. I don't know what to do if I train alone at home.

Personal trainers are a wonderful service at the gym - if you can afford it. Most personal trainers, depending upon their qualifications and expertise, charge anywhere from $75-$500 per session. You need to train a minimum of 3x per week, so that can get costly.

How & Why You Should Create Your Own Home Gym

In response to numerous requests, yes I do have a handful of Private Clients whom I train, many fly out to train with me, but because of my limited time, my background & expertise, this is very costly & starts at $1000.  Interested contact:

How do I pick a personal trainer?

Make sure that your trainer is qualified and that they practice what they preach. I see many trainers who are out of shape, and who do not focus on proper form to prevent the clients from getting injured. I also see trainers to spend more time talking instead of instructing. Ask for referrals, take a trial session before you purchase packages, ask about their background. In addition to the personal trainer having knowledge, personality is a key factor, you must click with them.

KIANA'S EGYM - Just Launched!

Kiana's eGym: the premier in-gym video streaming experience. Join today! Watch LIVE HD Broadcasts, access 100's of videos and healthy recipes.

I am excited to tell you that I have found a way to provide my EXPERT personal training instruction to you, in the convenience of your own home, wherever in the world you live!

I have just launched Kiana's EGYM: the first virtual gym and the premier in-gym video streaming experience!  It's really exciting, basically to get started, you simply register and create a personal profile and get ready to get in the best shape of your life! Train with me wherever in the world you live, from any device!  Now streaming worldwide!

Kiana's EGYM - the premier virtual gym

The monthly EGYM Membership costs only $14.95/mo (valid this month only, regularly $49.95/month) Use Code: KIANA5  You will be able to lock in $14.95/mo.  No contracts, cancel anytime. My Team and I have worked very hard to make this the next best thing to training with me in person. I think you will really enjoy it and get the best workouts on a regular basis!

As a member you will be able to access the premium areas of the website:

  • You get access to live HD workouts broadcast directly from my gym to your PC, laptop, tablet, any mobile device, iPhone, android - wherever in the world you live!
  • You will have unlimited streaming access to hundreds of videos in my massive video library! Videos include: exercise tutorials, tips, workouts ranging from 5 - 60 minutes, browse by muscle groups. Many members browse the tutorial library to select a new exercise to keep their workout routines fresh. Many personal trainers use our service this way too.
  • You will also be able to access hundreds of healthy recipes, download helpful food guides, grocery lists, everything you need to live a healthier lifestyle.
Join Kiana eGym here

The main thing to remember is to take one day at a time. People don't get out of shape over night and you won't get back into shape overnight either.

Before & After Vena -

Before & After Vena -

The key elements are consistency and living a healthy lifestyle.

When it comes to getting in shape of your life and improving your health, there is no quick fix. Invest in quality equipment, workout consistently, do professionally designed workouts that challenge different muscle groups each and every time, get adequate sleep, eat healthy lots of lean protein, fresh fruit & vegetables & drink lots of water & avoid stressful situations and stressful people.  I have 100's of healthy recipes that are super simple, easy cleanup in my Fit Cooking ebook.

Kiana Fit Cooking Recipes

How do I create my own HOME GYM?

There are 3 must have pieces of fitness equipment you need:

#1: Quality Fitness Mat. Invest in a good quality Fitness Mat. I don't mean a flimsy yoga mat that folds or creases during jumping exercises or plan metrics.  Instead, I recommend getting a professional quality Fitness Mat that will provide a professional, gym quality surface  with a little padding to protect your joints and knees, yet be sturdy enough for you to place your weights and fitness bench on top, all while protecting your flooring.  I do not recommend training on the carpet (sweating on the carpet is just disgusting) Jumping on carpet can cause dust to rise in the air which isn't healthy for your lungs when you're taking deep breaths.

Kiana Fitness Mats

I am proud to bring you the newest Fitness item to the Kiana Brand: Kiana Fitness Mats available in Sexy Black and Power Pink.   This is a professional, gym quality, over-sized Mat to provide you with a gym quality surface, easy to clean, heavy duty for any type of exercise and any amount of weights. It has Flex Roll technology so you can roll it up for easy storage.

It's a lightweight (I can hold it with one hand) but it is so heavy duty it can take any workout that you can dish out. Men and women love these mats. Also many personal trainers who are mobile or trouble to their clients use it too.  Comes with a 10 year warranty.  Free s/h in the USA.

Kiana Fitness Mat Power Pink

Order the Kiana Fitness Mat here

#2:  Free Weights. Invest in a quality set of free weights. You can find dumbbells at your local sporting good store. I recommend getting 3 pairs of 3 different amounts of weights. Just as we feel better about ourselves when we dress in nice clothes, the same holds true with the type of fitness gear you use. If you invest in quality weights, you are setting the tone for a quality, professional workout.

Home Gym Training - Why you need to create a home gym

What amounts of weight should I get?

  • Most women should get a pair of 2.5 pounds, 5 pounds, 10 pound weights.
  • Most men should get 15 pounds, 20 pounds, 25 pound weights.

Kiana's eGym - Coed Training

I do not recommend getting an adjustable weight set because it takes too long to switch the weights and transition every time you need a different weight.  Furthermore individual pairs of free weights are more cost-effective than the adjustable kind which tends to be more of a gimmick.  When it comes to investing in quality gear, I advised to go with the tried and true, and avoid gimmicks.

Professional, Gym Quality, Commercial Grade Free Weights - Must Have for your Home Gym

You can get free weights at your local sporting good store or you can order them here. Free shipping in the USA to your doorstep.

#3: Fitness Bench. A fitness bench is a must-have because it enables you to do such a wide variety of exercises. Beginners to advanced, professional athletes all use fitness benches. Beginners will benefit doing seated exercises to protect their back, and to learn proper form before moving on to standing versions of certain exercises. Intermediate to advanced levels can do hundreds of exercises using the bench. I recommend getting an Front Back Adjustable Utility Bench that I goes from decline too flat to incline with a simple lever. If you don't want the adjustable type (perhaps you have little kids and little fingers that could get hurt) get a Flat Utility Weight Bench


The benches I recommend are here.

I hope you will create your own home gym:

  • Walking by your Home Gym will remind you to train!
  • You can log on to the eGym and train along with me.
  • You can do a few sets of curls throughout the day.
  • Time Crunch? You can do a half of your workout in the morning and the other half at night.

A Home Gym is truly the fastest route to getting the body you want, staying active and improving your health.  By investing in quality fitness equipment, you are investing in your health and making it easy for you to live a healthier lifestyle.

Kiana Tom Star of Kiana's Flex Appeal

Keep on Flexing!  Kiana Tom


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