Kiana Tom 4 Training Secrets I’ve Used Since the 90s Kiana’s Flex Appeal days | Playbook Day 1

Aloha everybody and welcome to day 1 of the Kiana Playbook. I am sharing my personal health and fitness tips that I've done since the 90s since I created KIANA’S FLEX APPEAL.

I'm here to share these with you so that you can benefit and elevate your own fitness by learning from my shortcuts. These are proven tips that have helped me for decades to stay consistent, energized, strong, lean, and fit.

n this video, I break down my 4 Foundations of Results:

1. Consistency & The 15-Minute Rule Stop waiting for the "perfect" hour. If you’re low on energy, give me 15 minutes. The Snowball Effect takes over and momentum wins every time.
2. 2. Constant Change Avoid plateaus by forcing your muscles to adapt. Change something every single workout—even a simple hand position or grip adjustment forces new progression.
3. 3. Modify on the Fly Efficiency over excuses. If a machine is taken, don't wait. Modify immediately based on what is available. Keep your heart rate up and don't waste time.
4. 4. The Pyramid Method & Set Counts Start light and climb to your heaviest weight for a PR. My formula: 12–15 total sets for major groups (Chest, Back, Legs, and my favorite: Shoulders!) and 6–8 total sets for smaller groups (Biceps, Triceps, Abs, Calves). Ready to level up? Visit the link in my channel bio to sign up for my Flex 90-Day Program and shop exclusive autographed collectibles!