Casting Call: "Kiana's Flex Appeal" Television show

Kiana's Flex Appeal

TV Series....it's coming back!

We want you as Kiana's next training partners and cast members!

Casting: 
We are casting for the best of the best.  The cream of the crop.  The fittest men and women in the country to be Kiana's training partners and cast members on the long awaited Kiana's Flex Appeal remake...

Get into Swimsuit Shape

Swimsuit season is coming! 

Here are some doable tips to help you get in bikini shape fast!

set realistic goals. challenge yourself but don't do too much too soon. if you've been sedentary for over a few months, start off with brisk walking and 1-2 days of strength training using your own body weight or light weights...

Casting Call: "Kiana's Fit Mom TV" television show

Casting:

We are casting for Moms who want to lose 25-50 lbs. Lucky moms will be chosen to appear on the new television series in development. Interested Moms will also be considered for our Fit Mom Web Series / Project Fit Mom.

Get into Swimsuit Shape

Here are some doable tips to help you get in bikini shape fast!

Set realistic goals. challenge yourself but don't do too much too soon. if you've been sedentary for over a few months, start off with brisk walking and 1-2 days of strength training using your own body weight or light weights...

increase daily activity with simple adjustments: park farther away, take the stairs, lunge or squat down to pick something up instead of bending at the waist, do curls with your grocery bags as you carry them into the house, eat lunch at your desk and walk at lunch, miss traffic and go to the gym during rush hour, avoid sitting for long periods of time (set the alarm and take a walk every hour), incorporate "play" into your daily routine: dance, play chase or hopscotch with the kids, jog with the dogs

exercise at the same time every day, strive to make it a routine like brushing your teeth every morning do 20 minutes of cardio. 5 times per week: brisk walking, jogging, cycling, jump rope

strength train: lift weights for your entire body 5 times per week. Follow along with my Kiana's Fit Mom TV™ 12 week Fitness System or my Flex Appeal Videos

omit all white bread, sugar, soda, salt

drink 6-8 glasses of 8oz. water per day to hydrate your skin and flush toxins out of your body

eat 5 mini meals per day that include fresh veggies (steamed or raw), lean skinless meat (grilled or baked), brown rice or yams, lots of fresh fruit

eat protein with every meal: hard boiled eggs, natural peanut butter, roasted chicken or turkey, egg whites, protein shake, lean steak or other cuts of meat, soy milk, Fage greek yogurt

get a spray tan. if you look tan, your body will look leaner and more defined.

Fit Mom TV - FREEbie! Our 1st Giveaway of Many!

Hi Fit Moms! In celebration of the launch of the Official FitMomTV.com Website, we are having our 1st Official Kiana's Fit Mom TV™ Fit Mom TV Freebie!  Subscribe to our email list to receive priority notice of all Freebies!

The 1st Fit Mom Freebie item is one of my favorite "feel good" books and perfect for Moms to enjoy around the world. I read several of these books while bedridden during my 2nd pregnancy.

The book is the brand new 2010 edition of Chicken Soup for the Soul, entitled "Thanks Mom 101 Stories of Gratitude, Love and Good Times."  It gets even better, one of the stories was written by my former personal assistant, a talented and published writer, Rebecca Hill. This is a special book on many levels. A lucky Fit Mom Winner will receive a brand new copy! 

To enter to win, complete these easy steps:

1. Check out the brand new Kiana's Fit Mom TV™ 12 Week Fitness System Ad and commercial spot and leave a comment  at the bottom of this blog post. *Make sure and include your email address so we can contact you if you win!
2. Join our email list.
3. Follow us on FaceBook
4. Post a quick note on your FaceBook page telling your friends about www.fitmomtv.com 
5. Follow us on Twitter
6. TWEET THIS: Copy and paste the following Tweet into your Twitter message field: Fit Mom TV is giving away the 2010 Chicken Soup for Moms! Enter to win: http://bit.ly/c2FeEz
7. Subscribe to Fit Mom TV on YouTube

*Contest open to US residents only.  International entries welcome, s/h costs are responsibility of international winner. 

*Contest ends on June 30, 2010 at midnight PST. New Freebie announced the following business day.*******

Book Description

A mother's job is never done, but in this great gift book she gets the praise she deserves. Children from 8 to 80 share their words of gratitude and appreciation in this new collection of stories for moms. Daughters and sons relate tales of love and learning, celebrating moms, their wisdom, and all that they do. These stories of special memories, loving and hard lessons, unforgettable moments, laughter and tears, and support and encouragement will bring any mom joy, inspiration, and amusement. Mothers of all ages, whether new moms, experienced moms, or grandmothers, will feel good about the recognition they receive.

About the Author

Jack Canfield and Mark Victor Hansen are co-founders of Chicken Soup for the Soul. Wendy Walker is the author of Chicken Soup for the Soul: Power Moms (Mar. 2009), Four Wives (Feb 2008) and Social Lives (Sept. 2009).

Details:  ~ Jack Canfield (Author), Mark Victor Hansen (Author), Wendy Walker (Author), Joan Lunden(Foreword) Retail value $14.94 US/$16.95 Canada.

"KIANA'S FIT MOM TV" OFFICIAL SITE NOW LIVE!

After months of hard work, we are so excited to let you now the "Official website for Kiana's Fit Mom TV" is now LIVE!

I are very happy with the website! It looks amazing, has beautiful colors, is fresh and fun, plus the site is very easy for Fit Moms to navigate!

I will be personally posting my Fit Mom Blogs to the site and am adding NEW Fit Mom products and fitness gear to help you be a lean mean Mom machine!

Enjoy! Yours in fitness,

Kiana Tom
Host & Founder: Kiana's Fit Mom TV & Kiana's Flex Appeal

PS
If you are in the OC, please email my Team for Fit Mom TV invite meet and greet! Fitness freebies, appetizers, DJ & drink specials!  email: promo@kiana.com

Coco means Monkey Face: Benefits of Coconut Milk

In Hawaii, my friends and I would get coconuts and drink the milk.  Then we would paint the coconuts like an island canvas.  Now I enjoy doing it with my little girls.  To increase the nutritional value of the foods and protein shakes I make, I love using Reduced Fat Coconut Milk. It makes it so creamy and boosts the nutritional value. I also use it in place of water when I make rice here are more ideas...

Benefits of Coconut Milk

In Hawaii, my friends and I would get coconuts and drink the milk.  Then we would paint the coconuts like an island canvas.  Now I enjoy doing it with my little girls.  To increase the nutritional value of the foods and protein shakes I make, I love using Reduced Fat Coconut Milk. It makes it so creamy and boosts the nutritional value. I also use it in place of water when I make rice here are more ideas...


Coco: means " Monkey Face!"

Coconut water vs. coconut milk:
The difference between the two is that coconut water is taken from the coconut before it's ripened.  Coconut milk is taken from the coconut after the coconut is ripe and it is pressed from the meat of the coconut giving it a milky white consistency.

I love adding coconut milk to my protein drinks as it provides a quick source of energy.  For avid trainers, this magic milk reduces inflammation and supports tissue healing and repair. Coconut milk is very pure. Only water is more pure. Coconut milk is full of calcium, essential vitamins/minerals and hydrates the body. It has been known to fight digestive issues and helps fight vomiting. It settles the stomach and is a good thing to drink to help cure a hang over. Monkey face milk is high in electrolytes, helps strengthen the immune system by combating digestive issues and has anti bacterial properties.  Coconut milk is beneficial to the heart, it helps to keep your arteries clean.

Coconut Oil: has been called the "healthiest oil on earth."

Tip: It's best to cut your coconut right before you drink it.

Motivate-Monday! Reasons to Workout

I confess... I'm a user.  I read the tabloids. 
The other day at the nail salon, i read a surprising article on Jessica Simpson.  She looks so squeaky clean, yet she stated that she "doesn't brush her teeth everyday but rather, uses a t-shirt and brushes only a few times per week!? Among other things such as proudly belching the alphabet and other bodily functions that even grossed out my 3 year old.  What???? So gross. Way TMI, by beautiful singer/actress/million dollar babe...

Reasons to Workout

I confess... I'm a user.  I read the tabloids.
The other day at the nail salon, i read a surprising article on Jessica Simpson.  She looks so squeaky clean, yet she stated that she "doesn't brush her teeth everyday but rather, uses a t-shirt and brushes only a few times per week!? Among other things such as proudly belching the alphabet and other bodily functions that even grossed out my 3 year old.  What???? So gross. Way TMI, by beautiful singer/actress/million dollar babe...


On "Kiana's Flex Appeal" I often state, "You should workout everyday just as you brush your teeth everyday." Guess that doesn't apply to JS.  I will now modify my statement: "You should exercise everyday AND brush your teeth everyday." Too funny.

Sometimes the most challenging part of working out is getting started. 99% of the time once you do your first stretch, go for a jog, do a repetition or take 1 step on the treadmill, you feel great. So how to we stop procrastinating and just workout?

Here are your Motivate Monday 20 Tips to get your butt in the gym and/or workout at home:

1. Age Smage: Fitness is the fountain of youth. Strengthen your bones. Slow the aging process.


2. Fit Friends: Schedule a workout with a friend: if you know someone is waiting for you, you'll be more likely to go and train


3. Hire a personal trainer: if you're paying for their expertise & time, you'll go.


4. Bribe yourself: if you go to the gym 5 days this week, you can get __________.


5. Baby steps: make realistic goals. Try and go to the gym 1 day per week and walk 3 days per week. Amp it up to 2 times per week, 3, 4, etc.


6. Just go: Just stop thinking about it and just go. Do you think about perhaps not brushing your teeth? Hope not.


7. Dress for success: Buy a new workout outfit. If you look neat and put together, you get a better workout. Dress the part.


8. Social: Go to the gym at the time when most people go with similar interests: early a.m.=moms. 5pm on=after work crowd.


9. Stimulate: Take a new group exercise class: challenge yourself, try something new, stimulate your body and mind.


10. Make it Fun: Do your favorite workout first: if you love training shoulders, start with that. If you love the endorphin rush of jogging on the treadmill, start there.


11. De Stress: Exercise will help you feel less stressed, be more patient, focused and happier.


12. Muscle: Lifting weights increases lean muscle mass. More muscle will cause your body to burn more calories even while you're sleeping.


13. Positive reinforcement: set goals for yourself. If you lose X number of lbs. or go to the gym faithfully you will treat yourself to ________.


14. Sleep on it: Exercise helps you sleep better.


15. Appearance: Exercise will increase core strength which will improve your posture. Proper posture can literally take inches off the appearance of your waist and make you appear taller.


16. Kid in a candy store: state of the art equipment, machines and free weights are fun. Try it all!


17. Choices: Exercising makes for better choices throughout the day.


18. Energy!!!!


19. Model: You are a role model for your family, kids, friends. Be the fit one they want to emulate.


20. Best reason: you will live improve your overall health and well being. You will strengthen the most important muscle in your body, your heart.

Heart rate calculator

According to the American Heart Association, your maximum heart rate is about 220 minus your age. The figures are averages, so use them as general guidelines...

Heart rate calculator

According to the American Heart Association, your maximum heart rate is about 220 minus your age. The figures are averages, so use them as general guidelines...

Age	Target HR Zone 50–85 %	Average Maximum Heart Rate 100 %
20 years	100–170 beats per minute	200 beats per minute
25 years	98–166 beats per minute	195 beats per minute
30 years	95–162 beats per minute	190 beats per minute
35 years	93–157 beats per minute	185 beats per minute
40 years	90–153 beats per minute	180 beats per minute
45 years	88–149 beats per minute	175 beats per minute
50 years	85–145 beats per minute	170 beats per minute
55 years	83–140 beats per minute	165 beats per minute
60 years	80–136 beats per minute	160 beats per minute
65 years	78–132 beats per minute	155 beats per minute
70 years	75–128 beats per minute	150 beats per minute

Kiana's Low Fat Lasagna Recipe

Having travelled to Italy, I can honestly say the sites, shopping and food were above average.  I love italian food and the culture, but the dishes are often higher in calories than I prefer.  With that in mind, I am constantly trying new recipes and modifying them to be healthier: lower in fat and calories but still taste delicious...

Kiana's Mini Meal: Low Fat Lasagna Recipe

Having travelled to Italy, I can honestly say the sites, shopping and food were above average.  I love Italian food and the culture, but the dishes are often higher in calories than I prefer.  With that in mind, I am constantly trying new recipes and modifying them to be healthier: lower in fat and calories but still taste delicious...

My entire family loves this recipe!  I comes out of the oven soft, creamy, the noodles and veggies are soft.  I serve with a nice bottle of cabernet or merlot, , garlic toast made on sourdough bread and a crispy salad loaded with tomatoes, cucumbers and mushrooms. Fit Mom Bonus: The dish is EZ to re-heat and enjoy for lunch or next night's dinner! Enjoy!

Kiana's Low Fat Lasagna Recipe


Ingredients:


1 pkg. extra lean ground turkey
2 minced garlic cloves
1/2 diced small onion
2 Tbs. olive oil
1/2 tsp. each: oregano, basil, parsley
dash salt & pepper
1 cup water
small can tomato paste
large can crushed tomatoes
1 pkg. ruffled edge lasagna noodles
small carton low fat ricotta (less fat and calories than both the regular and part skim ricotta)
1 pkg. shredded mozzarella
shredded Parmesan
1 sliced zucchini and/or few sliced mushrooms (optional)

Directions:

Heat cast iron skillet. Add oil. When hot, add garlic and onion. Brown turkey.  Add oregano, basil, parsley, salt, pepper and stir well. Add water. Simmer 30 minutes uncovered, stirring occasionally.

Cook noodles according to package instructions.  In large glass pan 13 x 9 size, add 1/2 cup sauce on bottom of pan. Add noodles, layer with sauce, ricotta, mozzarella, Parmesan, zucchini, mushrooms.  Repeat.  Finish top layer with sauce, mozerella and Parmesan.

Cover with foil and Bake 350 degrees 45 minutes.  Remove from oven and cool 20 minutes before serving.

Hope you love this as much as we do!

Hugs, Kiana

EZ Fit - Grab - N - Go Snacks

I am always looking for simple, simple, simple.  It must also be healthy, healthy, healthy.  Here are some of my "go to" snacks that my family and I love. I stock up on these items every time I go to Trader Joes, Henrys, Whole Foods, Costco, Smart n Final, or Ralphs. I only pick snacks that my 3 and 7 year old will love and that are good for their little bodies.  Here are my faves...

EZ Fit – Grab – N – Go Snacks

I am always looking for simple, simple, simple.  It must also be healthy, healthy, healthy.  Here are some of my "go to" snacks that my family and I love. I stock up on these items every time I go to Trader Joes, Henrys, Whole Foods, Costco, Smart n Final, or Ralphs. I only pick snacks that my 3 and 7 year old will love and that are good for their little bodies.  Here are my faves...

Eggs: Egg whites are quality protein to feed your muscles. Hard boiled eggs are an easy way to get your protein with every meal.  I just finished hard boiling a dozen eggs to grab-n-go. After boiling & cooling, I put them back into the egg container and write: Hard Boiled on the carton.

Directions: Here is my fool proof recipe for FitMomTV hard boiled eggs:  Place eggs in pot, cover with water. Boil. Remove from heat, cover, let sit for 15 min. Rinse with cold water. Done.

86 the Chips N Dip: Try a healthier option to crunchy chips & dips. I love to buy the pre packaged mini (must be mini, they are crunchier and easier for little kids to chew) carrots & single serving hummus dip are healthy snacks. Costco sells single serving hummus packs and single serving mini carrots. So simple and satisfies the need for crunching.  "I love hummus and carrots-they make you strong!" Kiana's 3 year old.

Protein Shakes: I buy a few flavors of protein: chocolate, cafe mocha, vanilla and strawberry. I put a pre measured amount in the Fit Mom TV Shaker cup. (coming soon to our e-store!) It's easy to add cold water, soy milk, low fat milk or juice: shake, drink and go.  It's a convenient way to have when my blood sugar drops and I am STARVING! It satisfies my hunger and prevents me from eating "whatever is closest...."

Nature's Energy Bars: Pre packaged convenience foods are expensive and often loaded with preservatives.  I stock up on Nature's pre packaged foods: Tangerine cuties, bananas, oranges, apples-nature's packaged snacks.

Go Nuts: Trader Joe's sells pre packaged almonds and trail mix.  The trail mix has dried cranberries, almonds, walnuts, etc. and is easy to keep in your car, purse, gym bag.

Cold shoulder: Every night I pack my 7 year old's lunch box. Then I go to the gym and buy my $20 lunch. Hmm. Fit Mom healthier-cost-effective idea: I bought the cutest lunch tote and make my own lunch too. It keeps my water, fruit, yogurt, sandwich, etc. cold all day long AND I have my healthy snacks with me in my car to keep my energy up all day.