Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN

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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.

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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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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5 Healthy Breakfasts for Busy Mornings

Good morning! How about good and rushed mornings!   No matter what time we get up, mornings are always so rushed.  Getting the kids to school, making lunches, fixing their hair, feeding the dogs, making breakfasts. I always eat breakfast. No exceptions. It sets the healthy tone for the day and jump starts your body with healthy energy. The key elements are clean protein and complex carbohydrates for lasting energy

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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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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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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

I could…

Bottom line is…

7 Simple Tips to Drink More Water

Drink More Water Most people don’t drink enough water Hungry? Drink a glass of water. Often when we think we’re hungry, we are really just thirsty.   How many glasses of water do you drink per day? I love water and drink it all day long. Some people tell me they don’t like the taste of water?! How can you not like the taste? There isn’t any taste?  Water is

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