Kiana’s Tips:

Increase your daily activity throughout the entire day: take the stairs, park further away, walk at lunch, do squats or lunges while you do chores, pick the healthier versions of the foods you love. We do "baby steps" in business, relationships, etc. why not with fitness? It is a safer, more realistic way to achieve your goals.

You didn't get out of shape over night, you won't get back into shape over night either. 

Be good to yourself. If you fall off the fitness wagon, that's okay. Just get up and climb back on.  Consistency makes a fit body, a few stumbles are okay.  

 

Can’t tone it? Tan it.

Being tan makes you look healthier, leaner, firmer.  For many photo shoots and television appearances, make up artists will "sculpt" in better abs or shoulders using various shades of body makeup. If it works on your face, it will work on your bod.

 

After years of self tanning this is the best method I've found: Before bed, exfoliate all over your entire body in the shower. Dry off. You must be completely dry and not sweaty.  100% dry.  Slather on self tanner-I like the Neutrogena Dark Self Tanning lotion. I have tried every single one $5-$100. This works for me and costs less than $10.00.

Spread it on evenly, all over. Wash your hands to prevent the palms from darkening paying attn. to in between your fingers as well. Do the rest of your pre-night time ritual NAKED, while the self tanner dries. (I don't know why, my hubby always seems to magically appear in the bathroom at this time?) You cannot put clothes on if the self tanner is damp or it rubs off. After it's dry appx. 10 min. put on your baggiest, light weight, dark toned clothes. Go to bed, you wake up super tan. Seriously. EZ peezy

Tip: Make sure the lotion is spread evenly so you don't have streaks. Repeat this nightly until you are as dark as you want. Be sure and adjust your makeup to match your body so you don't have a white face and neck / dark chest.

 

Tip: Put a second application on the areas of your body you want "reduced" to make the area appear to recede: sides of waist, inner thighs, etc. Like an artist, you can sculpt your body with cosmetics. Enjoy Fit Mama!

Exercise:
Getting started: Hall pass. Red light, green light. Get your Doctor’s permission slip to workout. Do not pass go, do not collect $200. You must consult a physician before starting this or any exercise program.

Make your own home gym:

Preparation, preparation, preparation. As a Mom, we all know what happens when you venture out without diapers, without snacks, without proper preparation. The same thing applies to fitness.  You must have the right gear. I have put together a simple, inexpensive list of items to help you make your own home gym. Trust me, it won’t cut into your manipedi budget.

Why? Many people know that I host “Kiana’s Flex Appeal,” (the “#1 rated fitness series on ESPN, reaching 80 million homes around the world,” by the way.) But what many people don’t know is that I am also the Creator and Founder.  Yup. I’m not just another pretty bicep, there are a few brains in my sun-kissed-highlighted head. In fact, one of the most popular segments I developed for my show is the “Home Gym Workout” segment. 
As a Fit Mom, you must have your own home gym.

Benefits:

• save time not driving to and from the gym
• save money not paying for initiation fees or monthly dues
• you can workout in small bursts of time when convenient
• train when the baby is napping or kids are at school
• you can multi task and put in laundry - dishes - hair conditioner while you workout, wear what you want. 

The challenges to exercising at home:

• you must be somewhat of a self-starter
• be self motivated to be healthier, lose weight and a better version of you. 

Shopping List: 

I know, we all need an excuse to go shopping, feel free to pick up a little “happy” for yourself while you’re out.
Here is what you need to make you own home gym:

1. hand weights found at any local sporting goods store. Buy a pair of 2.5 lbs. weights up to 20 lbs. weights, in increments of 2.5 lbs. on up.  (2.5, 5, 7.5, 10,....20).  I recommend buying the black or chrome weights as opposed to the colorful, girlie type. Don’t get me wrong, I am all for girlie stuff, just not when it’s time to focus on strength, power and weight loss.  Serious gear = serious workout.


2. walking or jogging shoes. Find some that are sturdy for weight training and good for cross training.


3. a new cute workout outfit. I always get a better workout when I dress the part. Think about it: picture yourself in a sleek pony tail, working out in a new functional fitness outfit. Then picture yourself in your baggy, ragged college sweats. Nuff said.


4. fitness ball: adds options to all exercises. doubles as a desk chair. I am sitting on mine as I type this out. Strengthens the core while you sit on your butt. Multi tasking is the way to go. If you must sit, might as well strengthen your mid section right?


5. if you’ve been training while, buy an adjustable weight lifting bench that goes from flat to incline to decline easily. Tip: Make sure it is fully lowered when not in use if you have young kids in the house.
   
6. Optional: new active wear, gloves.  Keeps your hands soft and helps you grip the weights.

Workout:

Watch “Kiana’s Fit Mom TV” and/or get my new Fit Mom DVDs.  I have broken down my 10,000 celeb television workouts into doable 10 minute workouts, just for you, my busy fit mama.  Pop in the DVD or come to www.fitmomtv.com every morning and follow along for 10 minutes. Come back at lunch at do it again. Do this every day and you WILL see a difference. The benefits of fitness are cumulative. 10 min. in the morning and 10 min. in the afternoon will give you the benefits of 20 min.

Make fitness part of your daily routine, like brushing your teeth.Once this “Fit Mom Routine” is established, click on a different Kiana’s Fit Mom TV web show from the site and change things up by following along to a new workout routine that trains your muscles from a different angle. Keep your muscles guessing. Do something different every time you train. Add brisk walking, walk up and down your stairs for 10 minutes, jump rope, walk the dog, chase the kids. The goal is to create a “Fit Mom Routine” and workout at the same time everyday (preferably in the mornings.) I am here to help motivate you, guide you and show you exactly what to do.

When to workout:

Moms 1st. Kids, husbands, pets 2nd. Put your needs first, my “burnt toast” mom. FYI: the burnt toast theory is when “we” (the ever giving mom) “take the burnt toast, the broken egg, the mis-shapen pancake and give the perfect toast, egg or pancake to your kids or hubby.  You’ve got to make time for YOU. So grab the perfect toast, give the kids the burnt slice, they never finish it anyway. Your needs come first. You must be healthy and strong to take care of everyone else. By exercising first thing in the a.m., you will feel more productive, more energetic, more confidant and be more patient-all day.  Hit the weights, go for a brisk walk, follow along to Kiana’s Fit Mom TV, first thing in the morning, before the day gets away from you. It makes for better choices throughout the day.  Reverse snowball effect.

Myth: Women tend to believe that they will get huge muscles like pro bodybuilders if they lift heavy weights. False. Not true. No way. Nada.

Fact: The correct way to select the right weight for each exercise is to use 65% of your 1 rep. maximum. For example, if you can curl a 20 lb. weight 1 time, you should use a 13 lb. weight. (20 x 65%=13.) They don’t make 13 lb. weights so use a 12.5.

Upper Body Exercises: Fit Moms have the upper hand. Admit it, as a woman, we love being “in the know.” We adore being the 1st to share the latest juicy gossip, knowing which celeb is in rehab for um, sex addition, we love finding the same designer purse your friend just bought and flaunted in front of you - but you found it on sale! (Okay, maybe that’s just me....NOT!) Well, be the first in your cliche to have a firm, toned, sexy, strong upper body! Take that to the nail salon, my tank-top-wearin-arm-barin-fit-mom. Studies show that the majority of women need to strengthen their upper body.  Studies found that most women train their lower body and avoid their chest, back, shoulders, arms all together.  Following are realistic upper body exercises you can do at home using portable equipment. Enjoy!

Chest: Push the plate of food away and do Push-ups: The best upper body exercise you can do anywhere.

Starting position: Place both hands on the floor, wider than shoulder width, arms straight, supporting your body weight. Beginners place your knees on the floor. If you are accustomed to doing more than 10 push-ups, feet on the floor, do not rest on your knees.  Your core should be tight. Shoulder blades pulled together and pressed downward, abs tight, butt, hamstrings contracted, head neutral or looking at the floor. 

The motion: From this “tight body” starting position, slowly lower down until your chest is 1”-2” from the floor, elbows extending outward.  Exhale as you straighten your arms and return to starting position. Try and do 5 perfect push ups and work up to 10, 15, 20. Quality or perfect form is much more important than quantity.

Pull-Ups, not for babies: Pull-Ups: Get a pull up bar at the local sporting goods store, just like the one your high school football player boyfriend had in his parent’s house. Yeah, that one. Have your hubby tighten it so it is wedged in the door jam. Or buy a newer one that goes over the door jam or molding.  Even better, do these on the kids bars at the park to impress all the other Moms.
Starting position: Grasp the bar with an underhand grip (it’s easier to do pull ups this way if you are a newbie.) Hang from the bar, no motion, just hang.

The motion: From this position, pull yourself up until your chin is over the bar. Hold, count to 3 and slowly lower back down to starting position. These are very difficult, if you can do 1, bravo! Each time you do these, preferably every few days, try to increase the number by 1. Do these until you can do 10 without stopping and without swinging your body or bending your knees. Trust me, the moms and dads will be in awe of you. Better yet, YOU will be in awe of you. Plus your kid will think you are so cool.

Chest:  Push ups:
  

Starting Position: On the floor (or beach) support yourself on your hands and feet, body in plank position.  Beginners place knees down.

The Motion: Lower you body down until your chest is an inch from the floor, head in neutral position, hold a beat. Exhale as you “push up” to starting position, do not lock out the arms, rather keep a slight bend in the elbow. Tip: Keep body tight and back straight.

Shoulders:  Sexy Shoulders: I love training shoulders because it’s an instant gratification exercise. The shoulders respond very quickly to weight training. You will see results after 1 session. Really!

Here is my favorite shoulder super set.  I call it the “Kiana Shoulder Blaster.” Equipment: 1 pair of dumbbells appx. 5 lbs. each.

Starting point: Stand with feet slightly wider than shoulder width apart, knees slightly bent. Hold a dumbbell in each hand, palms facing your outer thighs. Your core tight. Shoulder blades pulled together behind you and pressed downward, abs tight, butt, hamstrings contracted. 

The motion: From this position, raise the arms to the side, palms facing downward, elbows slightly bent, tipping the thumbs downward as if you were pouring water out of a pitcher, hold a beat and slowly lower back to starting position. Then, raise your arms to the front, palms down, until the weights are slightly higher than shoulder level. Hold a beat and lower. Repeat side/front, side/front, until you reach 15 repetitions. Do 3 sets of 15 repetitions. Throw away any 80’s shoulder pads.

Biceps: Curls for the Girls: I love functional fitness. It is the most practical, efficient and useful way to train. Functional fitness is strengthening the muscles used in everyday activities. It makes those muscles stronger and therefore makes your day easier and safer (less injury.) Biceps exercises will make your daily movements easier such as lifting your child into his/her car seat or carrying groceries.

Biceps curls:

Starting point: Grasp a dumbbell in each hand, appx. 10 lbs. each. Stand with feet slightly wider than shoulder width apart, knees slightly bent. Hold a dumbbell in each hand, palms facing the mirror or forward, elbows tight into your waist. Core tight. Shoulder blades pulled together behind you and pressed downward, abs tight, butt, hamstrings contracted. 

The motion: From this position, curl one weight up, keeping the elbow next to the waist, bringing the weight to your shoulder. Hold a beat and return to starting position. Curl the other arm up, keep the elbow next to the waist, bringing the weight to the shoulder. Hold and return to the starting position. Continue alternating arms until you have finished 15 reps. each arm. Goal: 3 sets of 15 reps.

Triceps:

 
Kick-it with Kiana. Get ready to say buh-bye to your flabby arms. Flabby arms can exist on skinny women or not so skinny women. It doesn’t discriminate. Isn’t that nice?  To get rid of arm flab, here is a fool proof Fit Mom exercise. I call ‘em Kick-it with Kiana. 

Starting position: hold a dumbbell in your right hand. Lean forward on your left knee, support your upper body by placing your left hand on your left knee. Bring your right elbow up to until it is inline with your right shoulder, upper and lower arm at 90 degree angle. Core tight.

The motion: Keeping your elbow in a fixed position, extend your arm backward (kick back), do not lock out your elbow. Keep a slight bend in your elbow. Hold a beat and return to starting position. Repeat 10 times, each arm. Goal: 3 sets. 10 reps. both arms.

Lower Body Exercises:  Want thinner thighs?  A hard, lifted, rounder butt?  Do you want to get rid of cellulite? Well, let me get you my Fit Mom Magic Wand. I am selling them in my online store. Right next to the Magic Pill and Kiana Crystal Ball.   I know, I can be sarcastic, but funny, no? Since the Fit Mom Magic wand is still in development, here is the next best thing. Guaranteed to work when mixed with proper nutrition. It’s called Exercise.

Legs: inner and outer thighs, butt, hamstrings:  The squat is one of my favorite compound exercises. A compound exercise trains multiple muscle groups in one movement. Because you are training many muscle groups and/or joints at once, you burn more calories, are able to train your whole body faster (as opposed to training 1 muscle at a time) and you can train heavier and longer. 

Plea Squat: 
  
Starting position: Stand with feet slightly wider than shoulder width apart, knees slightly bent. Hold a dumbbell in both hands in the center of your body, arms hanging straight down.  Core tight. Shoulder blades pulled together behind you and pressed downward, abs tight, butt, hamstrings contracted. 

The motion: From this position, squat down as if you were sitting in a chair. Feel the muscles in your butt, inner and outer thighs tighten as you stand back up to starting position. Repeat 20 times. Goal: 3 sets of 20 reps.

Lunges:

Starting position: Lunge forward on your right foot, knee directly over the ankle, core tight.

The motion: Keeping your abs tight, shoulders back, inhale as you lower down until you upper and lower leg are at a 90 degree angle. Exhale as your return to starting position.

Calves: Look good coming and going. They will “stair” at you. It’s sexy to have well developed calves. Especially when you’re sauntering away from your man at dinner to powder your nose, in your 5 inch Jimmy Choo pumps and mini skirt. I know, I haven’t done that in years either, but sounded good. Strong calves are easy to train at home. Starting position: stand with balls of feet on the step or stair. Heel off the step/stair.  Press up onto your toes, hold for few seconds, lower until you heels are below your toes. Repeat 20 times. Goal: 3 sets of 20. Tip: These can also be done on flat surfaces. I do these when I am brushing my teeth. Every set counts!

Flatten the tummy:  3 Magic Pills.  How many thousands of emails have I received from people wanting to flatten their abs? I have lost count. The most realistic and effective advice is 3 fold: Abdominal exercises, diet, cardiovascular exercise.  To get a “6 pack,” you have to do abdominal exercises, burn more calories than you consume and do cardiovascular exercise to burn more calories and rid the body of excess fat.

Upper Abs: Captain Crunch:
Starting Position: Lie flat on your back, feet up on a chair, knees bent, upper/lower legs at 90 degree angle. Push the small of your back into the floor, raise your shoulders an inch off the floor. Hold. This is the starting position. Yes, I am serious.

The Motion: From this position, lift your upper body up toward the ceiling as if an imaginary string were pulling your chin and chest upward. Hold a beat and return to starting position, not letting your shoulders rest on the floor. Repeat 15 times. Goal: 50 reps.  

Lower Abs:  Low down.  This is an easy exercise to do at the park.

Starting position: Pick a bar that is higher than you are tall.  Hang on it, your body should not be rocking or swaying. Hang still.

The motion: From this position, exhale and bring your knees to your chest. Hold. Inhale as you lower back to hanging position. Repeat 10 times. Goal: 3 sets of 10 AND to be able to do these with straight legs so that you are raising your straight legs up - your body in an “L.”

Obliques:
Starting Position: Lie flat on your back, feet up on a chair, knees bent, upper/lower legs at 90 degree angle. Put your left ankle on your right thigh, keeping the left knee open. Push the small of your back into the floor, elbows behind your head, raise your shoulders an inch off the floor. Hold. This is the starting position. Yes, I am still serious.
The Motion: From this position, keeping your elbows wide, exhale as you bring your right shoulder to your left knee in a twisting motion. Inhale as you return to starting position. Repeat 15 times. Switch and do the other side. Goal: 3 sets of 15 reps. each leg.

Lose excess body fat-FAST!  Tips:

• Exercise 1st thing in the morning, before breakfast. You will burn 3x more fat.  While you are sleeping, your body uses up most of the carbohydrates, when you workout 1st thing in the a.m., your body will use the fat for energy.
• Morning workouts elevate your metabolism all day long. Meaning you burn more calories all day long.
• Workout as hard as you can for as long as you can.
• Portion control. I use salad plates fort dinner plates.
• Eat breakfast to get your metabolism going and to keep it going all day long. Eat 5 small meals per day every few hours. Keep the metabolism burning like a continually adding logs to a beach fire.  Don’t burn out.
• Lift weights and increase muscle mass, since muscle burns more calories than fat. Meaning, if you have a higher ratio of muscle to fat, you will burn more calories even while you are sleeping. Yeah!
• Burn more calories than you consume. 
• When eating at a restaurant, immediately ask for a “to go” carton and put 1/2 of your food in it. You won’t miss it, plus you won’t have to make lunch tomorrow.
• Avoid foods with "high-fructose corn syrup,” use of this stuff has increased 350% in the U.S., which coincidently parallels the 350% rise in obesity within the U.S. hmmm.
• Use more calories than you eat. 
• Buy a pedometer: Goal 10,000 steps per day.
• Get off your okole (butt, a_s, bottom) do your weight training standing up instead of sitting down.
• Eat a little of what you love. Don’t deprive yourself, it leads to binges. Instead, eat a bite and toss the rest. Control your destiny.
• Lift weights and jump rope in between sets.
• Add 1 extra activity to your day: walk the dogs after dinner, play tag with your kids, run up the stairs 10 times just for the health of it (walk down the stairs, it saves your knees), put on loud music and play freeze dance with the kids.
• Be a clean freak. Not just a freak. Clean your own home, lose weight, burn calories and then spend the maid’s money.

Compound exercises train multiple muscle groups in one movement. Because you are training many muscle groups and/or joints at once, you burn more calories, are able to train your whole body faster (as opposed to training 1 muscle at a time) and you can train heavier and longer.  Examples of compound exercises are: squats, lunges, chest press, shoulder press, dips.

Isolation exercises strengthen one muscle and one joint within 1 motion. Isolation exercises are often used in physical therapy and rehab to increase muscle strength in a specific muscle. Isolation exercises are also used to create muscle balance, for example if one bicep is larger than the other. I will perform isolation exercises for my shoulders right before a fitness photo shoot - when I want my shoulders to look really firm and a bit bigger.  Examples of isolation exercises are: bicep curls, front raises, side raises, leg curls, calf raises.