May 20, 2015



Family visiting me in Fiji about 15 years ago! <3

In Fiji the answer you get often is, “Tomorrow!”

“When will the bus come?” “Tomorrow!”

“What time do you open?” “Tomorrow!”

“What time is it?” “Tomorrow!”

Sometimes it might feel like you’re on island time when you’re trying to commit to your fitness and nutrition regimen.

Here are three steps to help you break the “tomorrow” blues:

Starting big can: 1. Become overwhelming and make you want to quit before you even start, and 2. If you go big you tend to go big down hill when you’re “program” is over.  Tackle one thing at a time and know that you’re making habit changes – not just joining just a six week boot camp or going on a diet. Lifestyle and habit changes happen over longer periods of time. And that’s okay.

Set little goals, accomplish them, be proud of yourself and look forward.  No looking back!

Not later, not tomorrow, not Monday, not next month… Even if there is food that might go bad in your fridge (see below), even if your work or home schedule is holding you back, even if you don’t really want to.

Just make the decision that the healthy, happy, full of energy you starts NOW, no matter the inconvenience. Acknowledge that every day might not be perfect, but MOST days will be pretty close.

** What to do with food you want to part with: Get it out of the house! If you have dry or canned goods take them to the River City Food Bank click [here], give opened cookies or junk food to your significant other to take to work, compost it yourself or take it to your local health food store with a compost bin. The more inconvenient the better!  You’ll know next time not to buy it :)

Remember this is not a diet, a job, a chore, or a short term goal to accomplish. Think long-term.  When you fall off the wagon you should never emotionally berate yourself for not sticking with it. Child psychologists have been proving this for years. Children do not learn as well when disciplined for their bad behavior as they do when you reward their good behavior. Reward yourself with kind words, a hot bath, a walk in a park, a movie and hot tea snuggled up on the couch. Emotional punishment will lower your self esteem making it even harder to eat right and feel good about yourself.

Remember that you are creating a lifestyle of longevity, health and happiness that you want to spread to your kids, to your co-workers, to YOURSELF!  So decide to make the commitment, be kind, and use your support system!  We love you!

SIGN UP FOR THE NEXT SESSION by clicking [here]!  Free vacation workouts, unlimited make-up classes for Summer.  Tons of great sweaty workouts and the motivation, energy and support you need to get in the best shape of your life!

CHECK NEXT WEEK’S SCHEDULE click [here].  Don’t forget we are not holding all class times on Memorial Day!  

May 13, 2015

Doing it together!

Sue & Family 1

Whether you are DETOXING this week or joining us for our 3 DAY CLEANSE, it is such a better experience to do it with your friends and family!  The Kaia Family has certainly helped me through this challenge with hilarious comments on Facebook, a few hugs in the lobby and the supplies (thanks DoTerra!) to get through three days of juicing!

Fitness should be fun.  Why can’t nutrition be fun too?  Let’s do it TOGETHER!

Detox doesn’t always feel fun!?  Here are the common side effects of detoxing.  I have experienced every single one these last few days.  Sometimes, the more you need to detox, the worse you feel.  So stick with it even when it gets hard.  You’re a KAIA GIRL!  You KAN do it!

Suggested Remedy: Hydrate, green tea, massage, ice pack, sleep

Bowel Disturbances
Suggested Remedy: Copious amounts of water and electrolytes, hot bath

Frequent Urination
Suggested Remedy: Hydration (more important than ever!), electrolytes

Persistant Flatulence 
Suggested Remedy: Hydration, chamomile tea

Bad Breath and Coated Tongue
Suggested Remedy: Hydration, brushing you tongue, green tea

Fatigue, Weakness, Lethargy
Suggested Remedy: More sleep, take it easy during workouts

Intense Hunger Pangs and Cravings
Suggested Remedy: Will get better with time, hot tea with lemon

Heartburn and Acid Reflux
Suggested Remedy: Be consistent, take probiotic, hydrate, sleep on a big pillow

For more information on detoxing click [here]
Dr. Oz’s detox video click [here]

What’s more important than detox is what you do when you’re done with detox!
Resist the urge to binge, fall off the wagon, screw the caboose… whatever it is that will undo all the work you have done.

Click [here] for ideas and what’s going on next week!


May 8, 2015

3 Day Cleanse!

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Click [here] to watch the video with all of the information you need, your ingredients and shopping list, and access to a wealth of information online about how the cleanse works.

In addition to smoothie supplies, you will also need to have a multi-vitamin, omega supplement, probiotics and essential oils for the detox baths (yay for prescribed pampering time!)

Three Day Cleanse Kits with doTERRA supplements, probiotics and essential oils will be available for purchase on Saturday after the run. doTERRA’s supplements are whole-food sourced from the most bio-available sources and have a Tummy Tamer botanical blend of Peppermint, Ginger, and Caraway to calm the stomach for those who may have experienced stomach upset with other vitamin and mineral products. The essential oils are Certified Pure Therapeutic Grade, which means that they are pure enough that they can be used internally, in addition to aromatic and topical application. The kits will be $30 and will include three days worth of supplements and probiotics, as well as oils that will last at least three days. See the fliers for more details and information.

For those interested in learning more about essential oils and these supplements, there will be an informational meeting after the Saturday morning run at Kaia Sac, so feel free to stick around for that!

You can find a ton of information online about Dr. Oz’s Three Day Cleanse.  Do a little research today, make your shopping list, head to the nearest health food store over the weekend & prepare for our juicing cleanse Monday, Tuesday, & Wednesday of next week!

A few helpful hints:
– Buy bags of frozen fruit for your smoothies
– If you are at work all day pre-make your smoothie in a mason jar
– If you don’t drink your smoothie right away, wait to add the Flax Seed
– If your blender isn’t that great – divide ingredients and blend separately then blend together
– Let’s all post on the Facebook page Kaia Fit Forever if we have questions and comments! Email your coach if you need her to add you to the group.  You KAN do it!  Let’s do it together!!




May 6, 2015

The Urine Analysis!?


As Kaia Girls are getting geared up this BRIK Session we are asking them to test their urine!  Why?  Great question!

We are talking and learning more about acid/alkaline nutrition this session!  pH stands for “potential hydrogen” which is just a fancy word for the amount of acid in a solution.  Your body functions best in a slightly alkaline environment (a higher pH).  When you eat acidic foods and drinks your body becomes more acidic (a lower pH).

An acidic environment in your body can zap your energy, slow down your metabolism, propagate the growth of cancers and has many other side effects, even cavities!

Acid forming foods:  Meat, dairy, sugar, alcohol, coffee, fried foods, cooked oil, wheat & white flour
Alkaline forming foods:  Most vegetables, fruit, almonds, quinoa, tofu.  See below for a list of acid forming foods and alkaline forming foods. Start with a big glass of lemon water every morning!

Join in on the fun! :)
1. Purchase pH Test Strips from your local health food store or
pick up a free test strip from Kaia Sacramento or Kaia Carmichael!
2. Test your second pee of the day & compare it to the picture above
3. Write it down & analyze – 7.5 is optimal!
4. Learn more about Acid/Alkaline nutrition! Click [here]
5. Compare your results again during week 3 and week 6 of BRIK!

Click [here] to find out what’s going on at Kaia this week!


April 29, 2015

Your Alpha Team!


If you have attended two BRIK’s or more…

We want to invite you to be a part of the Kaia Alpha Team!
Come Friday night to learn more about what it takes to be a KAT Girl!

Current KAT members come party with us!
We are having food, a fun workout, and some much needed girl time!

KAT Girl Party!
Click HERE for more info & to RSVP  Friday 6p – 8p


Click [here] for this week’s schedule!

Don’t forget the FREE Whole Foods Tour
tomorrow Thursday, April 30th 11:30a
30 participants only. If they are
booked – go shopping!

Next tour available: Saturday 2:00p


April 23, 2015


St. Maarten13

Saturday, May 2nd 7:00-9:00a
Kaia FIT Sacramento [map]
FREE for Kaia Plus
$5 for Kaia VIP
$10 Open to the Public!

Yin Yoga is the counterpart to the Flow classes we do most often in
Kaia. It is a passive practice and the most effective way to increase
flexibility in the body. Rather than using muscle, yin yoga is a
slower paced class, where the poses are held for minutes at a time
using gravity as a way to stretch the connective tissue in the body.
Connective tissue loses moisture as we age, making the body more
brittle and prone to injury. In this class we will focus the poses on
the joints of the body where the majority of connective tissue is
concentrated… mainly the hips, shoulders, and spine. With more time
spent in the poses, this form of yoga is wonderful for all levels.
This class is especially for you, if you’ve ever uttered the words
“I’m just not that flexible”! I look forward to sharing this side of
my teaching with you and hope to see you on May 2nd!

~ Summer Ward is a professional Yoga Instructor with over 600 hours
in yoga certifications. She is a long time Kaia Vet who coaches
Kaia Flow and creates the Flow classes for every Kaia location.
Click [here] to learn more about Summer and follow her awesome blog!

Summer 2

Click [here] for next week’s schedule!

April 9, 2015

The Injury Doctor!

Dr. Bell

Kaia FIT Sacramento is excited to announce a free injury prevention clinic by Dr. Sandy Bell!  Dr. Bell is a Chiropractor, a specialist in Active Release Therapy, and among many other qualifications is an athlete himself!  We are fortunate to have his expertise, skill and knowledge at our own stomping grounds!  Don’t miss it!

Saturday April, 25th
Free workout followed by a presentation by Dr. Bell
and an opportunity for a 15 minute one-on-one screening!
Kaia FIT Sacramento [map]

Free Workout 7:00a – 8:00a

Presentation 8:00a – 9:00a
-How overuse injuries occur
-How to manage your injuries yourself and with help
-Best tools for soft tissue release (i.e.. foam roller; lacrosse ball)
-3 exercises to master so you can keep exercising for a lifetime
-Why you need to stay healthy and fit
-Questions & answers

FREE Biomechanical Screenings 9:00a – 12:00p
-Register for a free 15 min screening anytime from 9 to noon
-Catch problems before they occur
-Consultation for current injuries
-Specific injury prevention & rehabilitation

Click [here] to check out the East Sacramento Chiropractic website for more information and click [here] to like them on Facebook!

For Kaia FIT Sacramento & Kaia FIT Carmichael’s upcoming schedule click [here]!

April 1, 2015

Strong Mothers, Strong Children


Wow…  Parenting…  Whewww.  You know what I mean!?  Of course you do!

Parenting is tough.  It’s a full time job, it’s mentally and physically challenging.  It’s fulfilling, exhilarating, exhausting, empowering, and so so important.  I often think of how I was raised and how that affects my abilities as a mother.  Although my mom worked a full time job and had 5 girls to take care of and clean up after, one thing stands out more than anything…  That she lead by example.

She was strong, healthy, full of life and energy, responsible, and loving.  More than what we ever tell our children is what we show them.  Showing our children that we are happy and healthy will teach them to become happy and healthy!  It’s not, in any way, selfish to take time out to exercise.  You are teaching your children that it’s important to make fitness a priority.

And on NUTRITION…  Kids meals are often chicken nuggets, macaroni and cheese and pizza!  This is never how a Kaia Girl would eat and not how we should ever feed our children.  Be a leader.  Do what is right in your heart.  Don’t be afraid to tell your kids… NO!  Your own healthy eating is essential in teaching them what is healthy and what is not.

You deserve an award for all that you sacrifice for your kids.  It’s a tough job, but who better to do it than the most fierce and strong women on the planet!  Go SUPER MOMS!

P.S. Get more sleep!! <3

March 25, 2015

Fresh Start!

Hello Spring

The 5am class was full wall to wall this morning!  The girls came in with energy, excitement, and radiance…  Spring is in the air!!

If you’re a current Kaia Girl – get to class!  Ride the wave of motivation!

If you want to get in on the Action – join Kaia!  It’s not too late to jump into the Spring Into Action Core Session!  Click [here] or email us at

If you’re not a Kaia Girl – get outdoors!  Enjoy this beautiful season!



March 18, 2015

100 Day Countdown!


That’s right!  We’re starting our 100 Days till Summer countdown this session!  Join us for our next CORE Session and get geared up to get in the best shape of your life!

If you’re joining us for the Spring Into Action CORE Session – AWESOME!  Click [here] to get registered asap!  We have about 30 spots left!  We begin classes on Monday, March 23rd.

For 100 days we will be kicking up the fiber, drinking plenty of water, and moving our bodies every day.  Summer is around the corner!  Go buy your summer bathing suit and set your goal to feel fantastic!!!

Click [here] for this week’s Kaia FIT Sacramento and Kaia FIT Carmichael schedule.


March 11, 2015

Kaia’s the BEST!


Vote for Kaia as the BEST BOOT CAMP! Click [here] to vote. We are also listed under Best General Fitness, but this year all Kaia locations are teaming up to win BEST BOOT CAMP!   Kaia Girls Unite!

Thanks! We hope you love us as much as we love you <3


Don’t forget to check what’s happenin’ this week at Kaia click [here]

March 4, 2015

In sickness and in health.

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We often don’t realize or sometimes choose to ignore that our bodies are made up of what we eat.  That everything we put in our bodies becomes a part of us.

After watching over 125 videos about how nutrition has changed peoples lives, I chose my top three favorites.  I recommend spending a half hour and sitting down with your family to watch a few more.  They are all special, inspirational, and important.

Video #1 [click here]

Video #2 [click here]

Video #3 [click here]

Click [here] to watch more videos and to find out more about Food Babe.  Pick your favorite!

Cancers, diabetes, depression, allergies, autism…  So many inspirational stories about how nutrition changed their lives.  The Food Babe Way, by Vani Hari is a fantastic book about what is in the food we are eating.  Also try The China Study, by Dr. T. Colin Campbell, Engine 2 Diet by Rip Esselstyn and Salt, Sugar, Fat by Michael Moss.

A few more favorites :)
Sorry, they are all so good!
Video #4 [click here]
Video #5 [click here]
Video #6 [click here]
Video #7 [click here]
Video #8 [click here]

Come listen to our fearless leader and cleanitarian, Nikki Warren give a FREE nutrition talk this Saturday, March 7th at 9:15a Kaia Fit Sacramento [map].  All are welcome!  

Click [here] for next week’s schedule.


February 25, 2015

Winner Winner Tofu Dinner!


WOW We have a lot to celebrate!  Awards are a vital part of your success.  We are always looking to reward you for a job well done, but it is just as important to reward yourself!  When you accomplish your goals – give yourself a BIG reward…  Like a new pair of Lulu’s, a mini-vacation, a new book or a hot bubble bath with music and peace & quiet.  When you accomplish smaller goals, even as small as coming to class on a hard day, choosing a healthy meal over a junky one, or taking the stairs instead of the elevator…  Give yourself a pat on the back.  Take a big deep breath and say, “Yeah me!”  It has been proven over and over that positive reinforcement is more successful than negative reinforcement.

So… Yeah YOU!

BRIK SWAG  We reward everyone who participated in the Uprising BRIK with a fun prize to take home with you!  More swag will be available tomorrow – they have been going like hot cakes!  Pick yours up in class Thursday!

WINNERS OF THE ATTENDANCE AWARD 6pm Rebel Force Woot Woot!  Your trophy and award awaits!  Your class decides the day, class time, and class style you want and we will staff it for you!  Maybe start throwing ideas around on your Facebook page.  Let us know what you decide!

WINNERS OF THE 10LB CHALLENGE Sorry for the delay beautiful ladies!  We FINALLY received all of the winners in just last week :)  We have your awards for you available in class tomorrow!  You get a beautiful tank top and lots of love & props.  We are super proud of you!

WINNERS OF THE BRIK KAIALYMPICS We received a prize for you from Kaia Corporation!  Your prizes will be in class tomorrow!  Allison, Brigida, Linda & Emily: don’t forget to come pick it up <3  You’re all super heroes!

FINALISTS OF THE ONE YEAR FREE KAIA!  Drum roll….  We have picked 3 finalists randomly from the 10 or so submitted!  If any of the following license plates are yours:  Please email us at and we will pick randomly for the winner of the ONE YEAR OF FREE KAIA!  What!!??  That’s right!

Email us if your license plate is:

Congratulations WINNERS and you are ALL winners!  We are so proud of each and every Kaia Girl!!  Just making the commitment to yourself is a huge accomplishment.  One that many people never do.  Yeah YOU!!

To check this week’s schedule click [here]!

February 18, 2015

Pinch me!


Happy ALMOST St. Patrick’s Day and Happy ALMOST Shamrock’n!

The I KAN RUN Team has been crushing it!!  They just completed 8 miles last Saturday and are gearing up to run their little hearts out at the Shamrock’n Half Marathon on Sunday, March 15th.

If you are on the I KAN RUN Team We are crazy proud of you!  You’re accomplishments have been beyond the moon and your courage has no bounds!  We are wearing our I KAN RUN team shirts, but if you want to buy a Shamrock’n shirt to go underneath – great!

If you are running the Shamrock’n but not on the IKR Team – Awesome!  We will be there to cheer you on mile after mile and can’t wait to watch you cross the finish line!  Definitely get a shirt and be a part of the HUGE Kaia Team & support krew!

If you are cheering on the runners – We can’t thank you enough!  Grab a cup of coffee and sport your Kaia swag!  Get out there and have some fun watching the Kaia Parade!   Get a Shamrock’s shirt and wear it with pride!

BUY A SHIRT by clicking [here]!

Sham Shirts Final

Sizes Etc:
~ Aqua color Asics technical t-shirts available in SMALL – XL ($25)
~ Aqua color Asics technical tank tops available in SMALL – XL ($25)
~ White t-shirts performance blend avaiable in XS-4XL ($18)
~ White tank tops are cotton available in XS-4XL ($15)

Orders due by:
Midnight on Monday, February 23rd! No later!

Orders available for pick up only!
Must pick up at Kaia FIT Sacramento
221 Lathrop Way, Suite A
Sacramento, CA 95815

March 12th 9-Noon
March 13th 9-Noon
March 14th 9-Noon

February 12, 2015

Fight for your place at the table

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Click [here] to watch this inspirational video on why we have too few women leaders, by Sheryl Sandberg.  Sheryl discusses why women systematically underestimate their abilities.

Why is it that success and like-ability are positively correlated for men and negatively correlated for women?

Sheryl urges you to own your own success, which is true in business and so many other aspects of our lives.  Own your place at the table, take control of your fitness, your health, your lifestyle and don’t look back!

Sheryl hopes for her daughter, as I do mine, that she will be successful in life but also be liked and celebrated for her accomplishments.

Thank you for a phenomenal UPRISING BRIK!  We have started a movement… an uprising that empowers women to LEAN IN.  We are the leaders of a new generation.  Women who support each other, who celebrate each other, and who show incredible amounts of courage and strength.

Check out this week’s and next week’s schedule click [here].  We so look forward to another rewarding, uplifting, and successful session with you.  Keep your foot on the gas pedal!!


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