:60 Tip: The best time to workout and burn the most fat is....

When is the best time to workout? In general, the best time is "any" time. But, if you're looking to maximize your time spent and burn the most fat, encourage healthier choices all day long, I suggest working out first thing in the morning.  Being a busy mom of 2 young children, I don't like to waste 1 minute of time or energy for that matter. After 20 years in the health and fitness biz, I make sure and workout in the mornings. I like being active when I first wake up.

Why?

• If you're looking to lose fat (who isn't/) do cardiovascular exercise as soon as you get up, before you have breakfast. I love to get up and go for a 30-40 minute jog.  Some studies show that up to 300% more fat is burned when cardio. is done in a fasted / depleted state. The reason for this is because all night you haven't eaten. You wake up with depleted glycogen and lower blood sugar / a good scenario for burning fat instead of carbs.


• Working out first thing in the morning, ensures you will get your workout in and done, before the day gets away from you.


• You will feel accomplished and productive early on in the day, which sets the positive tone for the day.


• You will rev your metabolism and burn calories more efficiently all day long.


• You will feel happier all day, due to releasing those "exercise / feel good / endorphins."


• The key to a successful workout routine is consistency. Working out in the a.m. means less chances of your not having the energy to workout or something else coming up.

:60 Tip: Whole Wheat Pasta vs. Refined Pasta

Whole wheat vs. white blend pasta:

Whole-wheat-and-white blends are made with a mix of whole-wheat and refined flours. Because they are a blend of the two, they are less chewy than 100 percent whole-wheat varieties, but still offer more nutrition than traditional white pasta. "The texture is light and moist, even my kids love it!"

Regularly choosing whole-grains over the refined type is associated with numerous health benefits, including lower blood pressure and reduced risk of many chronic diseases, including type 2 diabetes and heart disease.

Three ways to determine if a pasta is 100 percent whole-grain:
Check the ingredients list. All grains/flours should be preceded by the word “whole.” Brown rice and oat flours are automatically whole-grain.
Check the front of package. It should clearly state “100 percent whole-grain” or “100 percent whole-wheat.” Make sure you specifically see “100 percent” on the label!



Look for products that contain the orange WHOLE-

Suggested brands to try:
Mueller’s 100 percent whole-wheat pastas
De Cecco 100 percent whole-wheat pastas
Hodgson Mill 100 percent whole-wheat pastas
Eden Organic 100 percent whole-wheat pastas
Heartland 100 percent whole-wheat pastas
Eden Organic 100 percent Whole-Grain Kamut & Quinoa Twisted Pair
Eden Organic 100 percent Whole-Grain Rye Spirals
Hodgson Mill gluten-free brown rice pastas

:60 Fit Tip: 5 seconds to better health

Here is a 5 second Tip to take better of yourself...



Flax seed oil comes from the Flax Plant (hm, that makes sense, doesn't it?)  Flax seed oil contains both Omega 3 and 6 Fatty Acides.

I use it everyday because it is good for practically every system of the body, such as the immune system, circulatory system, reproductive system, joints, nervous system and the cardiovascular system. You can buy a bottle of it at any health food store, I buy mine at Trader Joes or Whole Foods. It comes in soft gels or liquid form, I prefer the liquid form: it's a convenient way to add a little to your protein shake. Adults need only 1-2 Tbs. There really isn't any taste, and an easier way to increase your intake of Omega 3 Fatty Acids than taking fish oil-yikes!  Flax Seed Oil does so many great things for your body: it helps your body recover after training, helps lower cholesterol, and even helps make your nails strong!  Stay Fit!

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:60 FIT TIP: SUMO SIDE KICK EXERCISE

Got a minute? Do an exercise. The benefits of fitness are cumulative. Do a little throughout the day!

All of the upcoming exercises in Kiana's Fitness Minute Video Tips are easy to do right now. So get up from the computer for 1 minute and do this terrific exercise and get moving....
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Kiana :60 Tip: Juicer

I love fruits and vegetables. I love juice. So you can imagine how excited I was when one of my gifts from Santa was a brand new, top of the line, Juicer! I love to get all types of fruit and veggies: kale, spinach, apples, carrots, ginger…and make new juices to try….it is such a yummy way to add more vitamins and greens to your daily food intake. I recommend juicing as an addition to eating whole fruits and veggies. My whole family loves it!



Here is what I will be juicing tomorrow morning:
Kale, spinach, apple, carrot, celery, lemon.

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Kiana Fit Tip: Before every meal...

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Happy New You!

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FIT MOM VLOG: FRUIT / INCREASE SERVINGS EASILY

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Fruit Kabobs! Kiana’s Fit Cooking

Kiana, host and founder of Kiana's Fit Mom TV, brings a new episode to the Fit Mom TV lineup: Kiana's Fit Cooking! 10 minute healthy recipes that are fun to make and easy to clean up. Joining Kiana is Guest Fit Mom Executive Chef, Eldon Pico and their kids to make Fruit Kabobs with Exotic Dragon Fruit and healthy/sweet dipping sauce! Watch at www.fitmomtv.com

New Show: Kiana’s Fit Mom TV: Flatten your stomach, shape your arms

Kiana's Fit Mom TV: 10 minute exercise routine to flatten your stomach, firm your legs and shape your arms.

New Show: Kiana’s Fit Mom TV: Firmer thighs and butt

Kiana's Fit Mom TV: Firmer thighs and butt with this 10 minute exercise routine. Follow along at home using hand weights around your busy mom schedule.

12 Weeks to Fit Mom – DVD System

12 Weeks to Fit Mom DVD System. Kiana's personal workout routines on DVDs. 12 week program. Follow along using hand weights, fitness ball and fitness band. Take $5 off with code: FIT5.

Get your Fitness Band and Workout with Kiana at home

Workout with Kiana and train in the convenience and privacy of your own home, using your own Fitness Band-order your Fitness Band and DVD. Also check out Kiana's 12 Week to Fit Mom DVD Series.

Multi Tasking Fit Mom Exercise: Squat Curls

Multi tasking Exercise of the day: How to do squat curls to work your legs, butt, core and biceps at the same time.

Fit Tip: Exercises to fix flabby arms

Tired of flabby arms that keep "waiving" when you've stopped "waiving?" Try this 30 second Fit Tip to fix arm flab.

Fit Tip: Exercises to Strengthen your Back

Quick Fit Tip: Here are some exercises to strengthen your back. A strong back will make everyday activities easier and prevent injury.

New Show: Kiana’s Fit Mom TV: Better butt and sexier arms

Kiana's Fit Mom TV

10 minute exercise routine for a better butt, sexier arms. Use hand weights or weighted household objects. Learn from the best.

New Show: Kiana’s Fit Mom TV: Fix Common Trouble Areas

Kiana's Fit Mom TV

Fix common trouble areas: fix flabby arms, flatten your abs, tighten your thighs.

New Show: Kiana’s Fit Mom TV: Firmer thighs and butt

Kiana's Fit Mom TV

Get a better butt and firmer thighs. 10 minute complete exercise routine for the busy mom using portable equipment and own body weight.

New Show: Kiana’s Fit Mom TV: Abs and Core Workout

Kiana's Fit Mom TV

Workout with Kiana and flatten you stomach and strengthen your core. Follow along at home around your busy mom schedule.