Kiana Tom, the former host of ESPN’s top-rated fitness show “Kiana’s Flex Appeal” joins us this week on “Muthaship” along with her daughter Kiana, Jr. The Maui native motivated millions to get healthy and fit in the 90s and is returning to Hawaii to begin filming for a new workout show. Tom and her daughter share ways to balance family life and fitness and how to stay active and focused on living your best life. Listen now on our website or search for ‘Muthaship’ wherever you download podcasts.
2:00
FacebookStephanie Lum
Kiana Tom, the former host of ESPN’s top-rated fitness show “Kiana’s Flex Appeal” joins us this week on “Muthaship” along with her daughter Kiana, Jr. The Maui native motivated
Stephanie Lum. . Kiana Tom, the former host of ESPN’s top-rated fitness show “Kiana’s Flex Appeal” joins us this week on “Muthaship” along with her daughter Kiana, Jr. The Maui native motivated millions to get healthy and fit in the 90s and is returning to Hawaii to begin filming for a new workout show. Tom and her daughter share ...
2.1K viewsJul 7, 2022
Kiana Tom Workout
have an awesome workout! 💪🏼🌴 | Kiana Tom
0:38
have an awesome workout! 💪🏼🌴 | Kiana Tom
FacebookKiana Tom
521 viewsSep 11, 2024
Abs 3 ways! Retro abs, classic Kiana style, and pure fitness magic from the ’90s. Who remembers this beach burn? 🌴🔥 beach Bahamas workout #AbWorkout #CoreWorkout #RetroFitness #BeachWorkout | Kiana Tom
2:00
Abs 3 ways! Retro abs, classic Kiana style, and pure fitness magic from the ’90s. Who remembers this beach burn? 🌴🔥 beach Bahamas workout #AbWorkout #CoreWorkout #RetroFitness #BeachWorkout | Kiana Tom
FacebookKiana Tom
30.6K views3 months ago
Aloha! Sharing my go-to pre-workout breakfast. It’s also an easy way to add protein to your oatmeal. Hope you try it! > follow me on Tik Tok here: https://vm.tiktok.com/ZMJK2Av97/ mahalo! Need a good, clean, organic, plant-based protein powder? Orgain Protein Powder gave me a code to share: Take 30% Off your first order on all products & get Free s/h. Use Code: KIANA https://orgain.com/?rfsn=3954058.9d3e64&utm_source=refersion&utm_medium=affiliate&utm_campaign=3954058.9d3e64 | Kiana Tom
0:49
Aloha! Sharing my go-to pre-workout breakfast. It’s also an easy way to add protein to your oatmeal. Hope you try it! > follow me on Tik Tok here: https://vm.tiktok.com/ZMJK2Av97/ mahalo! Need a good, clean, organic, plant-based protein powder? Orgain Protein Powder gave me a code to share: Take 30% Off your first order on all products & get Free s/h. Use Code: KIANA https://orgain.com/?rfsn=3954058.9d3e64&utm_source=refersion&utm_medium=affiliate&utm_campaign=3954058.9d3e64 | Kiana Tom
FacebookKiana Tom
1.7K viewsJan 23, 2021
Top videos
☕💪 Coffee with Kiana: Flex Forward & Motivate Monday! New week, new energy, new YOU! 🚀 Jumpstart your metabolism and fight age-related muscle loss with my powerhouse tips: In this mini episode I discuss Sarcopenia and ways to increase lean muscle mass at any age 1️⃣ Lift weights — challenge yourself! 65-75% of your one-rep max. 2️⃣ Focus on major muscle groups — burn more calories! 3️⃣ Add high-intensity, interval training — boost calorie burn and metabolic rate! 4️⃣ Be consistent & strength t
2:57
☕💪 Coffee with Kiana: Flex Forward & Motivate Monday! New week, new energy, new YOU! 🚀 Jumpstart your metabolism and fight age-related muscle loss with my powerhouse tips: In this mini episode I discuss Sarcopenia and ways to increase lean muscle mass at any age 1️⃣ Lift weights — challenge yourself! 65-75% of your one-rep max. 2️⃣ Focus on major muscle groups — burn more calories! 3️⃣ Add high-intensity, interval training — boost calorie burn and metabolic rate! 4️⃣ Be consistent & strength t
FacebookKiana Tom
7.6K views6 months ago
KIANA TOM 💪🏼🌴 FITNESS EXPERT | People ask me, “How do you still look so fit after all these years?” Or, “You look the same—or even better—than when I first had a crush on... | Instagram
0:36
KIANA TOM 💪🏼🌴 FITNESS EXPERT | People ask me, “How do you still look so fit after all these years?” Or, “You look the same—or even better—than when I first had a crush on... | Instagram
Instagramkiana_tom_flexappeal_fitmomtv
3.3K views3 months ago
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Day 4 DINNER Fit Fast Food Mini Series! Aloha Flex Appealers! 💙 Here’s one of my favorite 5-ingredient dinners — wild-caught salmon with a spicy sriracha kick! 🌶🐟 Spread chili crunch over your salmon, place on parchment paper for easy cleanup, and bake at 400°F for 15–20 minutes until internal temp reaches 145°F. Microwave your brown rice (or steam your white rice). Mix a couple tablespoons of sriracha with Greek yogurt for a creamy sauce. Dice y
0:50
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Day 4 DINNER Fit Fast Food Mini Series! Aloha Flex Appealers! 💙 Here’s one of my favorite 5-ingredient dinners — wild-caught salmon with a spicy sriracha kick! 🌶🐟 Spread chili crunch over your salmon, place on parchment paper for easy cleanup, and bake at 400°F for 15–20 minutes until internal temp reaches 145°F. Microwave your brown rice (or steam your white rice). Mix a couple tablespoons of sriracha with Greek yogurt for a creamy sauce. Dice y
Instagramkiana_tom_flexappeal_fitmomtv
616 views3 months ago
Kiana Tom Flex Appeal
Aloha Flex Appealers! It’s #fbf #flexfriday - This is one of my favorite segments! I just love the simplicity of the lower ab workout along with the gorgeous Maui sunshine, blue sky, green palm trees! 🌴🌈 - I have always trained abs every other day, one exercise immediately after the other. - In this segment I lead he following exercises. Try one minute of each exercise 1 to 2 circuits and let me know how you feel!👙 - ⚡️Leg lifts 🌴Reverse crunch ⚡️Knee tucks 🌴Side tucks ⚡️Oblique crunches -
3:43
Aloha Flex Appealers! It’s #fbf #flexfriday - This is one of my favorite segments! I just love the simplicity of the lower ab workout along with the gorgeous Maui sunshine, blue sky, green palm trees! 🌴🌈 - I have always trained abs every other day, one exercise immediately after the other. - In this segment I lead he following exercises. Try one minute of each exercise 1 to 2 circuits and let me know how you feel!👙 - ⚡️Leg lifts 🌴Reverse crunch ⚡️Knee tucks 🌴Side tucks ⚡️Oblique crunches -
FacebookKiana Tom
607 viewsSep 17, 2021
#ThrowbackThursday to Season 1 of Kiana’s Flex Appeal 🔥 filmed at the Ritz-Carlton in Kapalua 🌴 Training chest with Shawn & Chris—gotta love those old-school skinny strap muscle tanks 😎 I’m in my signature bikini hot shorts combo, lifting smart, sculpting strong 💪 Today’s chest workout lineup: ✅ Incline Bench Press ✅ Flat Bench Press ✅ Dips (hello triceps & chest burn!) Pro Tips from Coach Kiana: ➡️ For muscle definition: stick to 10–15 reps ➡️ For muscle growth: go heavier, 6–8 reps ➡️ Tota
2:48
#ThrowbackThursday to Season 1 of Kiana’s Flex Appeal 🔥 filmed at the Ritz-Carlton in Kapalua 🌴 Training chest with Shawn & Chris—gotta love those old-school skinny strap muscle tanks 😎 I’m in my signature bikini hot shorts combo, lifting smart, sculpting strong 💪 Today’s chest workout lineup: ✅ Incline Bench Press ✅ Flat Bench Press ✅ Dips (hello triceps & chest burn!) Pro Tips from Coach Kiana: ➡️ For muscle definition: stick to 10–15 reps ➡️ For muscle growth: go heavier, 6–8 reps ➡️ Tota
FacebookKiana Tom
1.8K views11 months ago
💪 Interesting fact: Kiana Tom’s “Kiana’s Flex Appeal” became one of the most watched fitness shows of the 90s because ESPN filmed it on sunny beaches, tropical resorts, and even cruise decks. The bright outdoor locations were her idea, and the style ended up influencing the look of many later fitness programs that tried to copy that energetic vacation workout vibe. | Clips
0:51
💪 Interesting fact: Kiana Tom’s “Kiana’s Flex Appeal” became one of the most watched fitness shows of the 90s because ESPN filmed it on sunny beaches, tropical resorts, and even cruise decks. The bright outdoor locations were her idea, and the style ended up influencing the look of many later fitness programs that tried to copy that energetic vacation workout vibe. | Clips
FacebookClips
254.2K views5 months ago
☕💪 Coffee with Kiana: Flex Forward & Motivate Monday! New week, new energy, new YOU! 🚀 Jumpstart your metabolism and fight age-related muscle loss with my powerhouse tips: In this mini episode I discuss Sarcopenia and ways to increase lean muscle mass at any age 1️⃣ Lift weights — challenge yourself! 65-75% of your one-rep max. 2️⃣ Focus on major muscle groups — burn more calories! 3️⃣ Add high-intensity, interval training — boost calorie burn and metabolic rate! 4️⃣ Be consistent & strength t
2:57
☕💪 Coffee with Kiana: Flex Forward & Motivate Monday! New week, new energy, new YOU! 🚀 Jumpstart your metabolism and fight age-related muscle loss with my powerhouse tips: In this mini episode I discuss Sarcopenia and ways to increase lean muscle mass at any age 1️⃣ Lift weights — challenge yourself! 65-75% of your one-rep max. 2️⃣ Focus on major muscle groups — burn more calories! 3️⃣ Add high-intensity, interval training — boost calorie burn and metabolic rate! 4️⃣ Be consistent & strength t
7.6K views6 months ago
FacebookKiana Tom
KIANA TOM 💪🏼🌴 FITNESS EXPERT | People ask me, “How do you still look so fit after all these years?” Or, “You look the same—or even better—than when I first had a crush on... | Instagram
0:36
KIANA TOM 💪🏼🌴 FITNESS EXPERT | People ask me, “How do you still look so fit after all these years?” Or, “You look the same—or even better—than when I first had a crush on... | Instagram
3.3K views3 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Day 4 DINNER Fit Fast Food Mini Series! Aloha Flex Appealers! 💙 Here’s one of my favorite 5-ingredient dinners — wild-caught salmon with a spicy sriracha kick! 🌶🐟 Spread chili crunch over your salmon, place on parchment paper for easy cleanup, and bake at 400°F for 15–20 minutes until internal temp reaches 145°F. Microwave your brown rice (or steam your white rice). Mix a couple tablespoons of sriracha with Greek yogurt for a creamy sauce. Dice y
0:50
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Day 4 DINNER Fit Fast Food Mini Series! Aloha Flex Appealers! 💙 Here’s one of my favorite 5-ingredient dinners — wild-caught salmon with a spicy sriracha kick! 🌶🐟 Spread chili crunch over your salmon, place on parchment paper for easy cleanup, and bake at 400°F for 15–20 minutes until internal temp reaches 145°F. Microwave your brown rice (or steam your white rice). Mix a couple tablespoons of sriracha with Greek yogurt for a creamy sauce. Dice y
616 views3 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "We had the most magical Christmas watching my daughters open their gifts 🎄✨ I relished every second—time slipped away. Here’s a little Merry Fitness before the night ends 💪🏼🔔sleep well! #kianatom #KianasFlexAppeal #MerryFitness"
0:09
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "We had the most magical Christmas watching my daughters open their gifts 🎄✨ I relished every second—time slipped away. Here’s a little Merry Fitness before the night ends 💪🏼🔔sleep well! #kianatom #KianasFlexAppeal #MerryFitness"
8.2K views4 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Train smart, make every rep count! 💪 Choose a weight that’s 65–75% of your one-rep max and always use strict form. Train efficiently—don’t waste your time! ⏱️ Want to level up your workouts? Check out my exercise library for proper form, downloadable workout plans, and more. 🔗 Link in bio! #kianatom #KianasFlexAppeal #TrainSmart #MakeEveryRepCount #FitnessTips"
1:38
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Train smart, make every rep count! 💪 Choose a weight that’s 65–75% of your one-rep max and always use strict form. Train efficiently—don’t waste your time! ⏱️ Want to level up your workouts? Check out my exercise library for proper form, downloadable workout plans, and more. 🔗 Link in bio! #kianatom #KianasFlexAppeal #TrainSmart #MakeEveryRepCount #FitnessTips"
461 views5 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT | start your day on a high frequency! - Morning Moves! Take 5 min to help dictate how your day will go! - Sunshine, vitamin D early on! -... | Instagram
0:31
KIANA TOM 💪🏼🌴 FITNESS EXPERT | start your day on a high frequency! - Morning Moves! Take 5 min to help dictate how your day will go! - Sunshine, vitamin D early on! -... | Instagram
684 views6 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "🎄 Ready to Sleigh? 15-Minute Holiday Band Sculpt! 💪 Garage gym glow-up in 15! ✨ Link in bio 💖 Aloha, during the busy holidays - consistency is what matters most. Be active early in the day, get your workout in. Remember when it comes to fitness “some is better than none.” Focus on consistency happy healthy holidays! XO Kiana 🎄💪🏼🌴😎@kiana_tom_flexappeal_fitmomtv @kianas_flex_appeal #kianatom #KianasFlexAppeal #GarageGym #HolidayWorkout #Resist
1:01
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "🎄 Ready to Sleigh? 15-Minute Holiday Band Sculpt! 💪 Garage gym glow-up in 15! ✨ Link in bio 💖 Aloha, during the busy holidays - consistency is what matters most. Be active early in the day, get your workout in. Remember when it comes to fitness “some is better than none.” Focus on consistency happy healthy holidays! XO Kiana 🎄💪🏼🌴😎@kiana_tom_flexappeal_fitmomtv @kianas_flex_appeal #kianatom #KianasFlexAppeal #GarageGym #HolidayWorkout #Resist
540 views5 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "🖤 Stretch Sunday: Star Push-Up + Core Stretch Flow This one’s all about power + mobility 💪✨ Wearing black and bringing the heat 🔥 These two moves build upper body strength, carve your core, and improve flexibility — all in one seamless flow. 💥 Move 1: Star Push-Up on Plyo Box ➡️ Keep your legs wide for added glute + core engagement ➡️ Hands slightly wider than shoulders ➡️ Lower with control, squeeze at the top Works: Chest, shoulders, arms, glu
8.6K views10 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT | Greek Isle Glow-Up 🌿 Happy Sunday! Inspired by my recent trip to the Greek Islands—colorful fresh foods, balmy weather, Mediterranean... | Instagram
3K views7 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Strong form = strong results. 💪 Train smarter by using your own body weight for stability instead of a bench — it activates your core and improves balance. #KianasFlexAppeal #KianaTom #FitOver40 #CoreStrength #BackWorkout #QueenMode"
9.3K views6 months ago
Instagramkiana_tom_flexappeal_fitmomtv
0:51
Kiana Tom Promo
3.4K viewsSep 3, 2018
YouTubeKiana Tom
9:01
Body Shaping For Beginners!
2.2K viewsJul 8, 2021
YouTubeRick Valente
5:05
Kiana's Flex Appeal™
4.7K viewsFeb 20, 2012
YouTubeKiana Tom
0:19
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "My Timeless Morning Reset 🌅 (within 15 minutes of waking): ✔️ Flex Flow (video coming) ✔️ Box Breathing (video coming) ✔️ Sunshine exposure — I do my Flex Flow + Box Breathing outside (or use light bulbs that mimic sunshine 👉 https://amzn.to/3YY8ADg) ✔️ Water first thing ✔️ Gratitude — think of 3 things you’re grateful for ✔️ Today Focus List: 3 non-negotiables (exercise, doctor appt, work priority, etc.) You don’t need perfection — you need a pow
14.4K views4 months ago
Instagramkiana_tom_flexappeal_fitmomtv
7:55
FLEXERCISE | 1 WEIGHT WORKOUT | Kiana Tom
2.4K viewsMay 3, 2020
YouTubeKiana Tom
6:37
Blade Warriors Kiana Tom Episode 4 5
782 viewsJul 6, 2018
YouTubeKiana Tom
0:42
Kiana's eGym - Let's Get Fit Together!
1.1K viewsDec 30, 2018
YouTubeKiana Tom
0:47
Aloha! Let's Shape Up For Summer!
678 viewsJun 30, 2020
YouTubeKiana Tom
9:48
Flatten your abs without sit ups! Kiana's Fit Mom TV
13.5K viewsJan 1, 2010
YouTubeKiana Tom
0:22
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "🍑 BOOTY BURN THAT WORKS! Want to firm your fanny, sculpt your seat, and lift those glutes? These 5 signature dumbbell moves are your go-to for real results—no fancy machines, just fat-burning, muscle-toning power! 💪🔥 I’m doing them outside to soak up vitamin D and elevate my mood—try it and feel the difference! ☀️ 🏋️‍♀️ 15 reps per move 🔁 2 rounds Let those glutes do the talking! 🍑 REAL RESULTS: One of my incredible clients is down 35 pounds,
6K views1 year ago
Instagramkiana_tom_flexappeal_fitmomtv
7:29
Kianas Flex Appeal Hawaii Location Biceps Triceps
10.1K viewsJan 23, 2009
YouTubeKiana Tom
1:30
Wiki Warm Up | Kiana Tom
542 viewsNov 13, 2020
YouTubeKiana Tom
3:20
FLEX- FIT BODY WEIGHT LOCKDOWN WORKOUT | Kiana Tom KIANA TOM
1.7K viewsApr 2, 2020
YouTubeKiana Tom
0:53
TRICEPS | Kiana Flex
3.8K viewsMay 30, 2023
YouTubeKiana Tom
1:24
GET STRONG & FIT WITH KIANA
4.9K viewsDec 5, 2016
YouTubeKiana Tom
0:15
Back Flys Kiana Tom Exercise Demo
1.6K views3 months ago
YouTubeKiana Tom
0:06
Piston Rows Kiana Tom Exercise Demo
1.4K views3 months ago
YouTubeKiana Tom
0:17
Hammer Curls Kiana Tom Exercise Demo
1.4K views3 months ago
YouTubeKiana Tom
0:24
Under Cuts Kiana Tom Exercise Demo
162 views3 months ago
YouTubeKiana Tom
See more