Yay! Today is my Birthday! Feeling energetic and in a GREAT mood, I woke up at 6am, the family is still asleep.
Ahhh, quiet, jumbo cafe latte, my 2 dogs and me. Kiana blogging time.
Being my birthday, I wanted to share my thoughts and motivate you to workout. Today's Topic: EXERCISE IS THE FOUNTAIN OF YOUTH. Look at people who exercise regularly and eat healthfully. Look at people who don't.
What are you waiting for, my honey bunnies?
Being an uber creative person, I am the type that wakes up in the middle of the night with a complete television show script laid out very clearly in my mind. I keep a pad of paper by my bedside to write them down. If I wait til morning I forget them or they aren't as concise. It seems the relaxed state allows my brain to work at maximum efficiency without distractions. This also happens to me when I am on the cardio. equipment or driving in traffic. The way I look at the traffic scenario is making a good situation out of a not so good one.
Fitness truly is the fountain of youth. For my television show, "Kiana's Flex Appeal," I dedicated hundreds of segments over the 15 year run (an eon in tv time) to this very topic. I will be hosting a worldwide infomercial this week affiliated with the "Shark Tank" ABC.
One of the expert testimonials that will appear on the infomercial is the "always young, always fit Jack La Lane." 95 years old an more fit than many 30 years younger. I have met him several times at fitness conventions and he still looks fit in that famous blue one piece jumpsuit! We also appeared on a television special, "Legends in Fitness" for FitTV.
BEING FIT, EATING HEALTHY FOODS AND STAYING ACTIVE KEEPS YOUR BODY RUNNING AT ITS MAXIMUM CAPACITY:
My approach to fitness is to be realistic. If you are a busy mom, work 2 jobs, have a unbelievable schedule, or a house full of kids, it will be a challenge to workout. BUTT (I like to spell it that way, since there is always a big butt. lol) it these are even more reasons to workout.
BEING FIT, EATING HEALTHY FOODS AND STAYING ACTIVE KEEPS YOUR BODY RUNNING AT ITS MAXIMUM CAPACITY:
My approach to fitness is to be realistic. If you are a busy mom, work 2 jobs, have a unbelievable schedule, or a house full of kids, it will be a challenge to workout. BUTT (I like to spell it that way, since there is always a big butt. lol) it these are even more reasons to workout.
WORKOUT 1ST THINK EVERY MORNING, IT MAKES FOR BETTER CHOICES THROUGHOUT THE ENTIRE DAY.
Get up 15 minutes earlier. That's an easy fix. Just do it. Don't hit that snooze button, just get your Okole (Hawaiian for BUTT) out of bed, brush your teeth, wash your face and do 15 minutes of exercise: Follow Kiana's Fit Mom TV, my Kiana Fitness Band DVD, my 6 Routine DVD, do crunches, walk the dogs, do squats, jumping jacks, walk up and down your stairs 20 times. Do something to strengthen your body and elevate your heart rate.
The goal is to create a "routine" where you exercise daily at the same time. This will help you make it a habit - a GREAT habit! Daily activity should be a habit just as brushing your teeth. By exercising in the a.m. - 100% of the time you WILL feel empowered, stronger and more productive when you get up 15 min. earlier and exercise. Try it.
You will feel mentally stronger and accomplished.
You will feel mentally stronger and accomplished.
INCREASE DAILY ACTIVITY: 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.
You didn't get out of shape over night, you won't get back into shape over night either.
BE GOOD TO YOUR BODY: 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.
EXERCISE IS THE FOUNTAIN OF YOUTH
We are all about quick fixes. Trust me, fit moms, I am trying hard to get you (us) that magic pill! For the time being, a local tanning salon told me - "if you can't tone it, tan it!" Very clever and very right. I was interviewed on CBS "The Late Late Show," and was asked about being tan. (interview below.)
The fact is, when you have a tan and are darker, you look healthier and your body looks harder. Buttttt, tanning in the sun is not healthy. So, my darlings, get a faux tan. Please see the site Amazon scrolling Kiana Faves for the exact items I use. Easy to find, simply click on the item.
Here is what I do.
Airbrush tanning: most local salons offer this. Pros: immediate color, instant "I just got back from Maui" color. Cons: $60+ per spray, you have to wait 8 hours to shower, you feel oh-so-sticky, you are in a bikini, topless or naked during the airbrush with the 20 something, pierced airbrush tech. (My choice is to buy your own kit for $150-$200 and have your hubby spray you like a classic car. Fun for both of you.)
Self tanning lotion: My choice: $10 Neutrogena. Comes in 3 colors. I use deep. Exfoliate prior, shave, no lotions. 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. 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.
Tanning Beds: avoid. too drying. you can get a rash.
Temporary bronzer: Drugstores, Sephora, major dept. stores all have bronzers for the face and body. I like the Guerlain powder bronzer for the face (for men and women) and the Lorac bronzer for the body which gives an amazing glow, slightly coppery.
The fact is, when you have a tan and are darker, you look healthier and your body looks harder. Buttttt, tanning in the sun is not healthy. So, my darlings, get a faux tan. Please see the site Amazon scrolling Kiana Faves for the exact items I use. Easy to find, simply click on the item.
Here is what I do.
Tanning Beds: avoid. too drying. you can get a rash.Temporary bronzer: Drugstores, Sephora, major dept. stores all have bronzers for the face and body. I like the Guerlain powder bronzer for the face (for men and women) and the Lorac bronzer for the body which gives an amazing glow, slightly coppery.
Doughnut Diary: It literally stresses me out when my hubby and I let them have that treasured doughnut they hand out after Church service - with apple juice and orange juice, I might add. I know we did it as kids and we turned out okay, but knowing the sky high sugar content, causes me to vent on my hubby for a good 20 minutes after that about our not-so-good decision.
I said to her, "Anelalani, did you know you could play those sports outside?" She looked at me with that face as if I had just told her to actually hang up the clothes on the shelves in her closet. She thought I was crazy.
Wii are in it for the money honey: Think about the irony of it all. Wii is invented to "make people more active!?" Fit-Mama-Say-What???? The makers of Wii are a video gaming company making money on the obesity problems THEY helped to create and help exist! Gee... Heros.
Other than for video gaming companies to make more money, when did it become a good idea to create video games at all? It promotes more time, sitting on your butt. Sit. Sit. Get Fat. Fat. It seems that people easily passed 5-10 more hours sitting, not showering, eating junk, because they had to get to the "next level on their video game."
The current news is buzzing about Childhood Obesity. Take this tragic video of the 92 lb. 3 year old boy, for example. On the Maury Show. Put down your food. You will lose your appetite after seeing this. If you are like me, you will also be yelling at the computer screen and trying to raise your botox-ed forehead.
I believe in letting kids enjoy kid-ville, but not send them directly to diabetes or the Biggest Loser show. I believe in educating them, letting them know the consequences of their food choices. I am proud - fit - mama when I my girls know which foods are the healthier choices and read the nutritional breakdowns on cereal boxes. In the car, we play a game where I ask "Which foods are the better choices?" i.e., "white rice or brown rice?" "Low fat graham cracker or doughnut?"
Now Casting:
Casting for: Kiana's Fit Mom Reality Series.
Get your pre-kid booty back.
Now Casting for Moms who want to lose 25 - 50 lbs. MUST have compelling, interesting, awe inspiring story to tell as to you why you want to get back into shape. Submit via email: Your story, 1-2 paragraphs, headshot, your body shot NOW and your body shot how you want to look "again."
Email: info@fitmomtv.com
Get your pre-kid booty back.
Now Casting for Moms who want to lose 25 - 50 lbs. MUST have compelling, interesting, awe inspiring story to tell as to you why you want to get back into shape. Submit via email: Your story, 1-2 paragraphs, headshot, your body shot NOW and your body shot how you want to look "again."
Email: info@fitmomtv.com
How to Prepare for Your Big Event:
Reunion, Beach Vacation, Anniversary, Wedding, Photo shoot...
Ahhhh...the Academy Awards have hit Hollywood. That explains why I sat in 3 hours of traffic yesterday.
Having spent the day in Hollywood, attending several meetings, it was exciting to see all of the preparation for the Oscars. There were dozens of workers setting up the scaffolding and elaborate entrance area. Preparation is key for an event of this magnitude.
The Red Carpet Workout is a system I developed and personally use whenever I have a major event to attend, such as the Oscars, wedding, television shoot, filming, class reunion, photo shoot, vacation, or any where a swimsuit is involved.
As with any important project, you must prepare. Knowing that you did your best to prepare will give you more confidence, empowerment and a stronger, leaner body that runs like a Bugatti Veyron sports car, price tag: $1,700,000.00.
Here is what you do. Assuming you have at least 2 weeks to prepare:
1. Cut out all white carbohydrates: white breads, white rice, potatoes (mashed, baked, home fries: yep, those are all forms of potatoes), sugary desserts, sugar in your coffee, sugar in your ice tea; cut out sugar, sugar, sugar. If you are still committed at this point, read on my lovely fit moms.
2. Cut out all processed foods. Avoid any foods that come in a bag such as chips, pretzels, crackers. Tip: Avoid the "center" of the supermarket where all the prepackaged foods are that can last on shelves indefinitely. Instead, shop the "perimeter" of the market where the fresh fruits, veggies, milk and meats are located.
3. Cut out all alcohol. Easy for most - unless you are martini-at-lunch-exec-working-mom or "glass-of-wine-unwind-after-kids-drove-me-crazy-all-day-mom." lol.
4. Cut out all salt in the form of table salt, salted foods such as chips, etc.
5. Drink of choice: bottled water. Period. No soda, no juice. 1-2 cups coffee in a.m., let's be civil about this.
6. Eat 5 small meals per day that consist of lean proteins in the form of grilled, skinless chicken breasts, steamed veggies and a small portion of brown rice. Eat for energy and to achieve your Red Carpet goal.
7. Exercise for 15-30 minutes every single morning. No if ands or big butts. Yep, every morning. Do something. Brisk walking with the dogs (mulit tasking your chores and body work), weight lifting (follow along to Kiana' Fit Mom TV or buy my Kiana Fitness DVD or Fitness Band and DVD Kit, both available in the Fit Mom TV Store-shameless plug I know, but they can only help you if you have one), do push ups, crunches, leg lifts, squats, run up your stairs 10 times, jump rope, jumping jacks.....Point being: be active for extended period of time at the same time everyday.
8. Do anything to increase your daily activity throughout the day: Park further away instead of waiting 10 minutes for that front spot at the grocery store, take the stairs not the elevator. Actually get out of the car and play with your kids at the park instead of blogging, working or texting from the car. (ooops my bad, that was me yesterday.)
9. If you've been weight training for awhile. Lift heavier weights with strict form. Focus on the areas that will show: Strapless dress? Do shoulder raises, presses, triceps kickbacks, dips, overhead extensions. (For instructions on how to do these exercises, refer to Kiana's Fit Mom TV episodes for instruction and exercise demonstration.) Wearing a short dress? Do lunges, calf raises, leg presses. You get the point. If you haven't weight trained before, watch Episode 1 of "Kiana's Fit Mom TV" and do basic exercises to strengthen the body.
10. Starting 1 week before the Event, self tan every night. 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.
Tip: After years of self tanning this is the best method I've found: Before bed, exfoliate 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.
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. Besure and adjust your makeup to match your body so you don't have a white face and neck / dark chest. (oh and no, that picture is not me.)
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.
11. Increase cardio. If you already run, jog or walk, do it faster and longer. If you don't already do cardio., start. Walk, brisk walk, go up and down your stairs. Get your heart pumping faster and your skin glowy and sweaty. Feels good.
12. A few days prior to your Red Carpet Event, get your hair highlighted, colored, cut. It always looks best a few days later. Get it styled the day of your event. Or if you have to travel, get it blown out the evening or late afternoon prior to your departure and sleep on a satin pillowcase to keep the style.
13. Layout your wardrobe and all accessories, shoes, purse, jewelry a few days before. Buy what is needed.
Tip: I learned this tip from a Hollywood stylist who helped style the wardrobe for my television appearances and Kiana's Flex Appeal: put all earrings, necklaces, bracelets in a baggy and hang on the hanger with each outfit. I put the jewelry in one of those drawstring satin bags you can buy at a craft store near you. They come in all colors. When you are rushed the night of the event, it's all ready to go.
My Tip: I will often put all accessories into my evening bag: Then put it all on in the car or limo. as I am going to the event. With kids, I often prefer to put on the jewelry after I've done all my Mommy duties to keep the jewelry clean and prevent possible breaking. (Long necklaces are a particular attraction for my 3 year old who thinks she can pull me closer with it - "like I do with the doggies mommy!?" Ummmm, my precious angel, please don't pull on my $15,000 Tiffany necklace that was a gift before I met Daddy that I would never buy for myself.)
The day of your big event. Do a light workout in the morning. Breathe deeply. Walk at the beach. Clear your mind. Get your makeup done at the mall or professionally, buy a new lipstick. Have your hair blown out. Put on bronzer on your sculpted shoulders.
Get dressed. Put on your bling. You are prepared. You did your workouts. You feel accomplished. You earned your flute of sparkling Champagne. Celebrate YOU and your Event.
Reunion, Beach Vacation, Anniversary, Wedding, Photo shoot...
Having spent the day in Hollywood, attending several meetings, it was exciting to see all of the preparation for the Oscars. There were dozens of workers setting up the scaffolding and elaborate entrance area. Preparation is key for an event of this magnitude.
As with any important project, you must prepare. Knowing that you did your best to prepare will give you more confidence, empowerment and a stronger, leaner body that runs like a Bugatti Veyron sports car, price tag: $1,700,000.00.
Here is what you do. Assuming you have at least 2 weeks to prepare:
2. Cut out all processed foods. Avoid any foods that come in a bag such as chips, pretzels, crackers. Tip: Avoid the "center" of the supermarket where all the prepackaged foods are that can last on shelves indefinitely. Instead, shop the "perimeter" of the market where the fresh fruits, veggies, milk and meats are located.
3. Cut out all alcohol. Easy for most - unless you are martini-at-lunch-exec-working-mom or "glass-of-wine-unwind-after-kids-drove-me-crazy-all-day-mom." lol.
5. Drink of choice: bottled water. Period. No soda, no juice. 1-2 cups coffee in a.m., let's be civil about this.
6. Eat 5 small meals per day that consist of lean proteins in the form of grilled, skinless chicken breasts, steamed veggies and a small portion of brown rice. Eat for energy and to achieve your Red Carpet goal.
8. Do anything to increase your daily activity throughout the day: Park further away instead of waiting 10 minutes for that front spot at the grocery store, take the stairs not the elevator. Actually get out of the car and play with your kids at the park instead of blogging, working or texting from the car. (ooops my bad, that was me yesterday.)
9. If you've been weight training for awhile. Lift heavier weights with strict form. Focus on the areas that will show: Strapless dress? Do shoulder raises, presses, triceps kickbacks, dips, overhead extensions. (For instructions on how to do these exercises, refer to Kiana's Fit Mom TV episodes for instruction and exercise demonstration.) Wearing a short dress? Do lunges, calf raises, leg presses. You get the point. If you haven't weight trained before, watch Episode 1 of "Kiana's Fit Mom TV" and do basic exercises to strengthen the body.
Tip: After years of self tanning this is the best method I've found: Before bed, exfoliate 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.
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. 11. Increase cardio. If you already run, jog or walk, do it faster and longer. If you don't already do cardio., start. Walk, brisk walk, go up and down your stairs. Get your heart pumping faster and your skin glowy and sweaty. Feels good.
13. Layout your wardrobe and all accessories, shoes, purse, jewelry a few days before. Buy what is needed.
The day of your big event. Do a light workout in the morning. Breathe deeply. Walk at the beach. Clear your mind. Get your makeup done at the mall or professionally, buy a new lipstick. Have your hair blown out. Put on bronzer on your sculpted shoulders.
You're Fabulous.
Oatmeal Granola Bars
My girls love to make these with me. It takes about 10 minutes prep. and 20 min. to bake! EZ and fun!
Ingredients:
- 4 1/2 cups rolled oats
- 1 cup whole wheat flour
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- 2/3 cup butter or margarine, softened in microwave or stove
- 1/2 cup organic honey
- 1/4 cup packed brown sugar
- 1 1/2 cups any nuts: almonds, walnuts, sunflower seeds, pecans, flax seeds - all seeds taste great in this!
- Optional: 1/2 cup chocolate or chocolate chips. I like the Trader Joe's 70% dark chocolate bar chopped up in nut chopper -the supersize bar is the best value, lasts forever and it's good to have in an "emergency" and, no guilt: good for you antioxidants!
- *I prefer not to use chocolate, I only add it as a treat for my girliez. Not because I don't LOVE chocolate, but because I prefer my Granola bars crunchy. The chocolate makes it moist.
Directions: Preheat oven to 325 degrees F (165 degrees C). Spray 9x13 inch pan with non stick spray. In a large mixing bowl sift together the oats, flour, baking soda. Melt butter or margarine in microwave and add vanilla, honey and brown sugar. Stir in the 2 cups assorted chocolate chips, raisins, nuts etc. Kids love to do this part: Using a large piece of wax paper, lightly press mixture into the prepared pan. Bake at 325 degrees F (165 degrees C) for 18 to 22 minutes or until golden brown. Let cool for 10 minutes then cut into bars. Let bars cool completely in pan before removing or serving. Tip: package individually for "grab n go" snacks. |
Okay Fit Moms! I did it! I figured out a way to add protein to a Hawaiian favorite: Kona Banana Bread! Enjoy!
Preparation time: 20 minutes
Preheat oven to 325 degrees
Ingredients:
1/2 c. unsweetened apple sauce
1/4 c. canola oil
8 lg. egg whites
1 tsp. salt
1/3 c. honey
3 large very ripe bananas
3 c. flour
1/2 c. soy nuts
1/2 c. walnuts or pecans
2 tsp. baking soda
1 1/2 c. vanilla protein powder
2 Tbs. lemon juice
Spray non stick plain or buttered flavor spray on 2 loaf pans. Dust with flour if using oil.
Beat together apple sauce, eggs, honey; stir in flour, baking soda, protein, oil, salt. Mix in mashed bananas, chopped nuts, lemon juice. Stir. Pour into pans. Bake 35-40 min. or until knife comes out clean from center of bread.
20 slices per loaf
Calories: 112 per slice
protein: 10g
carbohydrates: 12g
fat: 2.5g
Preheat oven to 325 degrees
Ingredients:
1/2 c. unsweetened apple sauce
1/4 c. canola oil
8 lg. egg whites
1 tsp. salt
1/3 c. honey
3 large very ripe bananas
3 c. flour
1/2 c. soy nuts
1/2 c. walnuts or pecans
2 tsp. baking soda
1 1/2 c. vanilla protein powder
2 Tbs. lemon juice
Beat together apple sauce, eggs, honey; stir in flour, baking soda, protein, oil, salt. Mix in mashed bananas, chopped nuts, lemon juice. Stir. Pour into pans. Bake 35-40 min. or until knife comes out clean from center of bread.
20 slices per loaf
Calories: 112 per slice
protein: 10g
carbohydrates: 12g
fat: 2.5g
"Banana Hammocks"
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