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.
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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
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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
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1.7K viewsJan 23, 2021
Top videos
So proud of Kiana Jr. at the invitational track meet with over 48 schools in the competition. She took first place in this 300 m race beating the other girls by five seconds winning 3rd the overall. She and her relay team took first place in the 4/1 relay she got2nd place in Long jump and 4th in the 100m. So proud of her they were over 48 schools competing. And no, that’s not me yelling it’s her coach! Her coach sent me this video. Her angle was better than mine. Super happy for the team and Kjr
0:21
So proud of Kiana Jr. at the invitational track meet with over 48 schools in the competition. She took first place in this 300 m race beating the other girls by five seconds winning 3rd the overall. She and her relay team took first place in the 4/1 relay she got2nd place in Long jump and 4th in the 100m. So proud of her they were over 48 schools competing. And no, that’s not me yelling it’s her coach! Her coach sent me this video. Her angle was better than mine. Super happy for the team and Kjr
FacebookKiana Tom
1.7K viewsMar 16, 2025
Forgot to post this on Ohana Sunday. Update on Mom Tom as the cast of Kiana’s Flex Appeal named her. She’s doing really well, fully recovered from the stroke. She also started physical therapy on her leg that she broke falling. - True story when she fell and broke her tibia, she kept saying she had a cramp in her gastrocnemius and was doing calf exercises in the ambulance!? That and flirting with the paramedics. - Her spirits are good! She has 24 hour care as she does not want to live with me or
0:56
Forgot to post this on Ohana Sunday. Update on Mom Tom as the cast of Kiana’s Flex Appeal named her. She’s doing really well, fully recovered from the stroke. She also started physical therapy on her leg that she broke falling. - True story when she fell and broke her tibia, she kept saying she had a cramp in her gastrocnemius and was doing calf exercises in the ambulance!? That and flirting with the paramedics. - Her spirits are good! She has 24 hour care as she does not want to live with me or
FacebookKiana Tom
1.9K viewsJan 5, 2021
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
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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 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
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💪 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
So proud of Kiana Jr. at the invitational track meet with over 48 schools in the competition. She took first place in this 300 m race beating the other girls by five seconds winning 3rd the overall. She and her relay team took first place in the 4/1 relay she got2nd place in Long jump and 4th in the 100m. So proud of her they were over 48 schools competing. And no, that’s not me yelling it’s her coach! Her coach sent me this video. Her angle was better than mine. Super happy for the team and Kjr
0:21
So proud of Kiana Jr. at the invitational track meet with over 48 schools in the competition. She took first place in this 300 m race beating the other girls by five seconds winning 3rd the overall. She and her relay team took first place in the 4/1 relay she got2nd place in Long jump and 4th in the 100m. So proud of her they were over 48 schools competing. And no, that’s not me yelling it’s her coach! Her coach sent me this video. Her angle was better than mine. Super happy for the team and Kjr
1.7K viewsMar 16, 2025
FacebookKiana Tom
Forgot to post this on Ohana Sunday. Update on Mom Tom as the cast of Kiana’s Flex Appeal named her. She’s doing really well, fully recovered from the stroke. She also started physical therapy on her leg that she broke falling. - True story when she fell and broke her tibia, she kept saying she had a cramp in her gastrocnemius and was doing calf exercises in the ambulance!? That and flirting with the paramedics. - Her spirits are good! She has 24 hour care as she does not want to live with me or
0:56
Forgot to post this on Ohana Sunday. Update on Mom Tom as the cast of Kiana’s Flex Appeal named her. She’s doing really well, fully recovered from the stroke. She also started physical therapy on her leg that she broke falling. - True story when she fell and broke her tibia, she kept saying she had a cramp in her gastrocnemius and was doing calf exercises in the ambulance!? That and flirting with the paramedics. - Her spirits are good! She has 24 hour care as she does not want to live with me or
1.9K viewsJan 5, 2021
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 | Fit Fast Meal Series: 5 Ingredients or Less — Day 3 Lunch 🌯 You may have seen this wrap before… that’s because I make it all the time 😎 I... | Instagram
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KIANA TOM 💪🏼🌴 FITNESS EXPERT | Fit Fast Meal Series: 5 Ingredients or Less — Day 3 Lunch 🌯 You may have seen this wrap before… that’s because I make it all the time 😎 I... | Instagram
1.1K 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
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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"
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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"
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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
0:11
KIANA TOM 💪🏼🌴 FITNESS EXPERT | Life tip I teach my daughters — and I wanted to share with anyone who might need to hear it: 💪✨ Make the hard call. Set your boundaries.... | Instagram
1.1K views5 months ago
Instagramkiana_tom_flexappeal_fitmomtv
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KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "🔥 It’s Friday, and this is my non-negotiable mindset: My healthy obsession? It’s showing up for myself. For over two decades, as the creator of KIANA’S FLEX APPEAL and the trusted global fitness role model, I’m Kiana, Tom, and I’ve learned that true dominance isn’t found in a fad. It’s found in relentless, daily dedication. This high-intensity energy is what it looks like to prioritize the work. It’s not obsession—it’s d
6.9K views5 months ago
Instagramkiana_tom_flexappeal_fitmomtv
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: "5-in-5 Get Pumped! 💪 Perform each move for 1 minute, back-to-back. Complete 5 rounds. Stack workouts to customize your routine! Join Flex & Lean to lose weight, boost energy, and get healthy! Let’s go! Link in bio www.kiana.com @kiana_tom_flexappeal_fitmomtv @kianasegym @fitmomtv @kianas_flex_appeal #FitLife #FitnessMotivation #WorkoutRoutine #StrengthTraining #FitOver40 #DumbbellWorkout #HomeWorkout #TotalBodyWorkout #kianatom"
2.9K viewsMar 10, 2025
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: "Tasty Tuesday 🍰✨YES you can have your cake and stay fit too 💪 #kianasfitcooking My Fit Carrot Cake is moist, light, and made with simple, wholesome ingredients — Perfect with your morning coffee or post-workout treat ☕️🥕 👉 Save & share this one! #TastyTuesday #kianatom #KianasFlexAppeal www.kiana.com Delicious: Made with wholesome ingredients you already have: oats, banana, carrots & protein powder. Moist, naturally sweet, and topped with a ligh
7.3K views7 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Aloha & Happy 💪🏼😎#WorkoutWednesday Here’s your #5-in-5 #Workout - 5 exercises, 5 rounds. Let’s go!💪🏼😎🏋️‍♀️ 1️⃣ 1-Weight Sumo Squat – Strengthen your inner thighs, glutes, and #core Keep your #shoulders back, back straight, and head neutral. Knees should track over your toes. Get the full range of motion and increase the #weight as you warm up! 2️⃣ Concentration #Curl – Free-form stance makes this tougher than a bench curl! Engage your stabili
2.9K viewsMar 19, 2025
Instagramkiana_tom_flexappeal_fitmomtv
Kiana Tom – Age, Bio, Personal Life, Family & Stats | CelebsAges
Mar 10, 2019
celebsages.com
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
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Kiana Tom Promo
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Kiana's Flex Appeal™
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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
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KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "#ootd Rare moment! No ponytail. Baseball cap. Or yoga pants. 😂 “Don’t get in shape. Stay in shape!” Kiana 💪🏼🌴🌲 - #ivebeentoldilookgoodinclothes @ysl @allsaints #kianatom @goldengoose"
2.3K viewsDec 3, 2024
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KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "Happy Father’s Day 💙 Today I’m celebrating all the wonderful dads—and remembering my own one-of-a-kind father. Dad was talented, charismatic, and the life of every party. A proud “Flex Dad,” he attended every Kiana’s Flex Appeal shoot—from Hawaii to Jamaica—making everyone laugh and showing up for us all. He was always there for interviews, magazine shoots, Raiders games, even becoming the Raiders booster club president, public appearances… beaming
9.9K views11 months ago
Instagramkiana_tom_flexappeal_fitmomtv
KIANA TOM 💪🏼🌴 FITNESS EXPERT on Instagram: "✨ Sunday night rewind ✨ What a week! From cruising in my new Porsche Purple Sky 💜, sweet kisses from Kiana Jr., soaking up the last of summer in a bright sundress ☀️, cooking Greek dishes 🇬🇷, sushi nights 🍣, video games 🎮, Dodger game memories ⚾️, gym sessions 💪, to hanging with these two furballs 🐾—feeling so grateful. How was your week? What was your highlight? Comment below 👇 I love seeing your joy! #PurpleSkyPorsche #KianasFlexAppeal #Fi
8 months ago
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17.9K viewsJul 1, 2014
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