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"
According to the "Urban Dictionary" (hmmmm, and we only used Webster's Dictionary at UCLA) the definition of a "Cougar" is:
Cougar: noun. A 30+ year old female who is on the hunt for a younger, more energetic, willing to do anything male. The cougar can frequently be seen in a padded bra, cleavage exposed, looking much younger than she is. (okay I added that last part.) She is waiting, calculating and gearing to sink her claws into any innocent young strapping buck who happens to cross her path. "Man is a cougar's #1 prey."
Too funny. Butt, (and there's always a big butt,) I am a big fan of the Cougar Relationship. Having dated older men, they did nothing for me. Sure they had money, but I pride myself on earning my own Platinum Card thank you very much. Older men are well, just older. I am very attracted to younger men, errr, man. Being a cougar myself, my handsome hubby is younger than I, which by the way is very trendy. (Photo: My husband is not the one on my right, that is Steven Tyler, my hubby is the one next to him.) Funny OOPS moment: So we went backstage to meet my all time favorite rock band Aerosmith. Before we took this photo, I asked the other guys backstage if they wouldn't mind stepping back since I LOVE Steven Tyler and just wanted a photo with him. Joe Perry could stay. (I figured because fans ask my husband or whomever I am with, to step out of the photo for a solo picture with me. So I asked to take a photo just with Steven Tyler. OOps, the other "guys" said, "but Kiana, we're in the band too! Can't we be in the picture?" My bad.
Housewives OC:
In the gym the other day, 2 of the beautiful Housewives from the OC asked if they could workout with me. I was doing a core ball circuit. I said sure, but that they couldn't bring any wine. No drinking and lifting on my gym mat.
I wondered what it was about my workout that made them want to join me. Then I realized it. I was doing a workout that you look really good doing it. It wasn't heavy dead lifts, heavy curls, pull ups or maxing out on the wide grip pull down machine that I did the day before. I was doing a light circuit that was really fun and actually cute. I think you'd love doing it on those days when "you don't really want to get all endorphined up but want to feel your body move."
Seriously. I have personally done this workout hundreds of times in my career for photo shoots and television interviews where it is necessary to do traditional exercises while posing or speaking in front of a large studio audience where certain postures and camera angles are important.
- Shoulders: side and front raises
- Biceps: Standing bicep curls
- Triceps: kickbacks and overhead triceps extensions
- Butt: reverse leg butt lifts
Above photo: Hogan's Cougar moment. Sometimes I wonder what useful piece of information got replaced in my brain to actually know this gossip....
http://www.facebook.com/pages/FitMomTV/131403749324Episode 3 is all about functional fitness for Moms.
I remember when I had my first baby, I was shocked at how sore certain muscles were on my body. Me, sore? Fit Mama Kiana say what? And I workout everyday. This meant I was using muscles I didn't normally use pre-baby.
Since I had not ever held a baby for extended periods of time, my left shoulder got very sore from holding her in a fixed position, while I used my right hand to do things. I'd hold my little angel for hours and hours, day after day...My shoulder and arms were over used. Think about it, would you hold a free weight in a fixed position for hours? Of course, your shoulder, traps, elbow joints and arms get sore. FYI: Traps=the muscles that connect from your neck to your shoulders where the tension gets "trapped" = the name traps!?
More... each time I picked up my child to turn and put her in the car seat, my muscles got very sore. This made me think about functional fitness for Moms.
There are many "movements" we do everyday as Moms: bending down to pick up our child, toys, clothes, lifting groceries, housework. When we use the same muscles over and over they will get over worked. To fix this, we need to strengthen those muscles used in these everyday motions.
This is similar to the notion of a basket ball player who does sports specific exercises such as plyometrics, to strengthen the muscles used in his free throw or slam dunk. By doing the same motion over and over with weights or explosive movements, the "everyday" activity becomes easier. Enjoy!
FREE FIT 2UR INBOX: JOIN OUR EMAIL LIST FACEBOOK FITMOMTV TWITTER FITMOMTV
More... each time I picked up my child to turn and put her in the car seat, my muscles got very sore. This made me think about functional fitness for Moms.
There are many "movements" we do everyday as Moms: bending down to pick up our child, toys, clothes, lifting groceries, housework. When we use the same muscles over and over they will get over worked. To fix this, we need to strengthen those muscles used in these everyday motions.
This is similar to the notion of a basket ball player who does sports specific exercises such as plyometrics, to strengthen the muscles used in his free throw or slam dunk. By doing the same motion over and over with weights or explosive movements, the "everyday" activity becomes easier. Enjoy!
FREE FIT 2UR INBOX: JOIN OUR EMAIL LIST FACEBOOK FITMOMTV TWITTER FITMOMTV
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