Nutrition | Coconuts, Coconut Water, Coconut Oil…
I love coconuts for so many reasons…Coconut Flour has more protein & fewer carbs than other nut flours
“May you enjoy perpetual health!”
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TOP 3 SUPERBOWL RECIPES
Super Bowl Menu ALOHA! HERE ARE MY TOP 3 RECIPES FOR SUPER BOWL SUNDAY! I MAKE THESE ALL OF THE
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10 Terrific Tips for a Fit Holiday Season
10 Tips to Have a Fitter Have Yourself a Fitter Little Fit Mas Aloha everyone! Hope you’re enjoying the festivities
Benefits of Massage
Did you know? Not only does massage increase circulation, reduce stress and tension, but may also reduce Anxiety, aid Digestive
3 Tips to Blast Belly Fat
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4 INGREDIENT PEANUT BUTTER COOKIES
Sweet tooth? Try this 4 ingredient no sugar added recipe for decadent peanut butter cookies. Add your own extras: dark chocolate chips, nuts, coconut. Ready in 10 minutes.
Best time to Stretch
The best time to Stretch is AFTER your workouts when your muscles are warm and flexible. Stretching helps increase blood
12 Benefits of Walking
12 Benefits of daily walks Better cardiovascular health, mental health and mood Helps with weight loss Boosts immune system, reduces
Benefits of Coffee
Did you know? Not only does caffeine help prevent post workout muscle soreness, but Studies show that Caffeine increases fat
Video: 20+ Free Weight Exercises
Aloha! I love working out anywhere, at home, in the gym or outdoors! The beach offers an excellent place to
Fit Travel Disney Cruise
Disney Wonder Cruise to the Bahamas As the Star & Founder of Kiana’s Flex Appeal, I did many public appearances
Kiana’s Flex Appeal Jamaica
Join my eGym The only place to access my personal workouts & online fitness classes. Discover my exclusive training methods
Kiana’s Flex Appeal
Join my eGym The only place to access my personal workouts & online fitness classes. Discover my exclusive training methods
Fun Fit! Partner Squats with your Fit Kid
Have fun while getting fit with Partner Squats! Face each other, feet shoulder width apart. Shoulders retracted and pushed down,
Fruit Tarts
Fit Kids Fruit Tarts Let’s start Baking! Hi Fit Kids! Let’s make a healthy dessert that is sooooo yummy and
How to Calculate the Size of a Light Fixture Above Table
How to calculate lighting fixture size above table To calculate the size chandelier above your dining table or kitchen table:
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Total Body Workout with Weights Simple workout to do in the hotel, fitness center or on the beach When you
County Fair
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ZOO-PER Day! Feed a Giraffe at the #1 Zoo in the World San Diego, CA
San Diego Zoo Voted the #1 Zoo in the World Such a fun day trip! Location: San Diego, CA /
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This post is revised to include the simple recipe for Baked Corn on the Cob. It’s so much better than
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Presidential Youth Fitness
Complete the assessments & join the Club! Score in the healthy zone to earn the prestigious Presidential Fitness Medallion
Healthy Habits Start Young
Be inspired to make healthy food choices with the Presidential Active Lifestyle Challenge
Fit Kids Partners with the Presidential Youth Fitness Program
Fit Kids with Kiana has partnered with the Presidential Youth Fitness Program Students will participate in the Presidential Fitness Assessments,
PDF: Food Groups
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PDF: Kid Friendly Fruits and Veggies
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PDF: Portion Sizes
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PDF: Fruits and Veggies
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PDF: Build a healthy meal
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20 Photos to Inspire You to Go HouseBoating
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Olympic Park Official U.S. Olympic Training Site
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Fit Mom Apple Cinnamon Egg White French Toast
Apple Cinnamon Egg White French Toast Delicious for Brunch Ingredients: 4 slices sour dough bread 3 egg whites 1 diced
Fit Fast Food: Pasta and Clam Sauce 15 minutes
Fit Fast Food Linguini and Clam Sauce Time: 15 minutes Ingredients: 2 cans minced clams + juice 1/2
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Want a tighter booty and flatter abs? Try the split jump & lean exercise! It strengthens the legs, glutes, obliques
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Mac and Trees: Kids and adults love it! Super simple. Ingredients: 1 Box Pasta (Look for protein pasta, Barilla
1 Move for Tighter, Firmer, Sexier Arms
Want tight, firm arms? Take a Dip! Tricep Dips! I love doing tricep dips. Dips are one of the very
Protein Keto Candy Recipe
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About
ABOUT FIT FAMILY TRAVEL: Fit Family Travel is an exciting new Travel Blog by fitness icon Kiana Tom, featuring travel
Cute Healthy Easter Appetizer
This is so fun to make, my kids loved this! Great for themed kids camps too! I served these for
Machu Picchu
Machu Picchu An amazing trip that I talk about often and reflect on the experience. Such an amazing site, how
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Family Travel Cruise to Alaska. Walk on a glacier, see wild Orca swimming free as bald eagles soar overhead, go
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Healthy foods that travel well Why have healthy snacks with you? Keep blood sugar levels even Prevent mood swings Helps
Swept Away Resort, Negril Jamaica
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The Kealani Resort is a truly spectacular hotel. The roof top makes it so unique, it’s like being in Hawaii