NirvanaFit

As a personal trainer, bikini competitor, nutrition specialist, yoga instructor and more, Kiana has

05/25/2026

All the work, money, success, beauty and things in life cannot replace your humans; Your connections.

I have the privilege of still being able to spend time with my mama (albeit not enough) and we got to talking this weekend about the single thing we are most grateful for in our lives.
Both of us couldn’t justify any answer other than the people we love/that love us.
There are endless other things to love about our lives; our jobs that we love, our homes, our pets, staying well nourished, our bodies, our minds, even our things.
But not a single one of those matters without the people. Take away any one of those things and we will be alright - we could be rock bottom and out and still come back and land on our feet because of our people.
Take away the people and leave everything else? No amount of other things would make us “okay” without the love (other human connection) in our lives.

Whatever goal you chase or dream you have, go after it! Full heartedly; Don’t give it any less than all you can.
But don’t ever let it be more important or push you away from the love you have to give/receive that flows between you and your connections in this life.

No matter how hard it feels sometimes, I know I am So lucky to have a mom who taught me hard work, but heart first. What a way to live 🫶

Want one easy way to exponentially increase the value of your life?
Go tell at least one of your people how much you love them everyday. Family, friends, coworkers, your other half, significant other, roommates, clients, whomever.
Every single day.
Watch your heart grow and your life expand in every related and seemingly unrelated area. It’s that powerful.

05/21/2026

How Many Days Per Week Should You Train Glutes?

Training glutes more than once per week is ideal, but if you can only train once per week you still CAN make progress, it just may not be optimized.

Evidence suggests that best progress can be made training the glutes anywhere from 2-6 days per week, with most studies noting no significant difference within this range (as averages. There are some people who individually respond better to the higher/lower ranges).

There is an inverse relationship between volume per session and how many days you train each week; as one goes up, the other goes down.
If the line on this graph were to continue, it would eventually run out on both ends.

If you’re training hard enough, you won’t be able to just keep your workouts the same and increase the frequency indefinitely. There will also be a limit to how many ‘good’ sets you can get in one session.

Studies done on training frequency show that a weekly training volume of anywhere from 10-40+ hard sets per week can be optimal/effective for muscle growth. This is a wide range as there are many factors that will indicate optimal weekly training volume, including: intensity, exercise selection, training age, gender, age, lifestyle, genetics, etc. Some people will do well with higher volumes whereas some will actually see BETTER results with less volume.

There is a ceiling as to how much volume is effective in one single training session, with the upper limit likely hovering somewhere around 20 sets for most people. If you train hard and properly, you know well that 20+ hard sets in one session would be pretty brutal and doing much more would likely be impractical in one way or another.

To determine if you’re doing the right amount of volume, monitor weekly/monthly progress with sessions. Are you gaining strength? Are you looking better? Are you recovering well? You only benefit from the training you effectively recover from, thus doing too much can actually limit recovery and results.

Volume/frequency can be tools to optimize results, but just doing sets to say you did it will always give suboptimal results.
Optimize your sets, then worry about frequency and volume.

05/19/2026

Recognizing Body Dysmorphia Disorder

BDD is often confused with body dissatisfaction but it’s much more than just that.

Especially prevalent in health/fitness communities, BDD affects 1 in 50 people. This makes it more common than eating disorders, OCD, social anxiety and many other forms of anxiety/depression.
And 25% of those with BDD attempt to take their lives.
So why is no one talking about it?!

BDD is actually an anxiety disorder and causes a disabling preoccupation with flaws/imperfections in physical appearance that are either non-existent or minute.

We all have times where we feel dissatisfied with our body which isn’t surprising. Our culture constantly derails us with unattainable ideals and what means we need to achieve them. This coupled with the ‘just work harder’ attitude present in our culture can create an unhealthy obsession with chasing a non-existent ideal and going to extreme extents to achieve it.

What are the signs that your insecurity may actually be BDD?
There are many, but some red flags are:
-Comparing oneself to others OR constantly scrutinizing others’ appearance
-Repetitive or constant negative appearance related thoughts
-Excessive exercise with the sole objective of changing appearance
-Believing others are always judging perceived flaws
-Compulsive touching/picking/measuring of perceived flaws
-Avoidance of social situations due to flaws
-Allowing obsession with fixing flaws to interfere with work, social or other areas of life

Treatment:
This depends on severity, history and underlying causes, but Cognitive Behavioral Therapy and/or other forms of therapy are often the most helpful.
CBT is talking therapy based on the idea that how we think, feel and act are interrelated. If detrimental thinking patterns don’t change, the cycle is unlikely to end.

It’s okay to have goals for your appearance. But if you suffer from not being able to focus on other areas of your life, or obsessing over flaws that others don’t see, you may have early onset of BDD. It’s okay to take it seriously and either seek help from professionals, loved ones or both.

BDD starts with a thought.
The way we think of/talk to ourselves MATTERS.

05/16/2026

I asked my 1:1 clients for some tips/words of advice to someone struggling with motivation on their fitness journey.
Their answers are nothing short of incredible!

I get countless inquiries from women everyday who are feeling;

👉Overwhelmed with where to start
👉Stuck doing the “right” things and not seeing results
👉Too busy to prioritize fitness
👉Anxious of being judged or for fear of “doing it wrong”
👉Plagued with trying to do everything “perfect”
👉Afraid of the change they know they need

My advice is always: just start.
You will figure out more about what you need along the way, but for now, nothing changes if nothing changes.

Share your favorite tip with a friend who might need to hear it. 🫶

I currently have one 1:1 client coaching spot becoming available next week!
Click the link in my bio or send me a DM if you need a little help getting where you want to be.

05/09/2026

Can you love yourself enough to struggle?

To choose the road that demands more.
The one that pulls you out of safe places, and dares you to meet the version of you that you don’t know, face-to-face?

The most loving thing you’ll ever do for yourself often feels terrible at first.
It often feels like the opposite of love.
Grief, fear, horror, discomfort, uncertainty.

It’s deprivation to the version of you addicted to your self-sabotage.
The sabotaging patterns you’ve woven blankets from to covet and wrap your soul in to make life feel safe and predictable.

Self love isn’t always soft.
It doesn’t always look like peace and chocolate coated spa days.
It’s ripping the blanket off.
Sometimes it’s the hardest choice.
The one you don’t want to pull yourself out of bed for.
The one that cuts clean through comfort.
Leaving you raw, but real.

When you love yourself enough to make the most painful, unpredictable choice simply because you are moving from the heart, that’s when you really get to know the meaning of loving yourself.

Put down the pudding and get raw with yourself.

05/04/2026

Cardio is not going to get you results.

Cardio can change your WEIGHT, but it won’t actually make you look better.

While cardio does help burn calories, which can make it easier to stay in a calorie deficit, which is ultimately necessary when weight loss is the goal, if you are primarily doing cardio (or doing too much cardio), then a good majority of the calories burned may be coming from lean tissue and NOT body-fat. This means that even while you are losing weight, you would not be actually getting much leaner.
This is one of the primary protocols that causes the look commonly referred to as “skinny fat”, where you are of a normal (or even under) weight, but not particularly lean or with a great body composition.
When compared with resistance training, cardio is very ineffective at changing body-shape.

Having muscle is what helps to create the shape needed to change your physiques shape, giving you more shape in some areas and less in others.
In addition, cardio modalities often become less effective over time as your body becomes more efficient at doing the same thing, causing you to burn less calories for the same activity.

This can be somewhat mitigated with resistance training when a proper focus is placed on performance improvement and progressive overload.
Some cardio in conjunction with a resistance training program may be the most effective at optimizing body composition, but cardio should not be the primary focus.
Oftentimes, less can actually lead to better physique improvements.
I see this often when I cut back clients excessive cardio and watch their physiques start to change for the better.

Cardio can be an effective tool in helping to lose some body-fat, but is most effective when it’s cycled throughout different phases, not overdone and when it is not the primary training focus.

Need help structuring your cardio?
Comment below to work with me 1:1 and help you optimize your approach! 💪🏼

05/01/2026

April archive; Light dump for a heavy month 🌺

I’m so damn grateful for this little life and all the outs and in between.

If you’re feeling lack somewhere in your life, stop and reflect.
Even if it’s just at your own ass in the mirror.
Give it some love.
Momentum needs reflection.

04/29/2026

PSA: There’s badge of honor for burning out.

Why & how you lost your joy in life and how to get it back through the simple things ➡️

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