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 KaiaFitSacramento.com

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.

Screen Shot 2015-03-04 at 2.57.20 PM

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 KaiaFitSacramento@hotmail.com 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

Screen Shot 2015-02-11 at 7.56.37 PM

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!!

February 4, 2015

The Mother of all Kaia’s!


Cynthia is my mom, and the official Kaia Mama!  5 years ago, when we opened Kaia FIT Sacramento, Cynthia was intimidated and scared to death to start our first BRIK.  But being the supportive mother that she is, and the lovingly bossy daughters we are…  She started BRIK with all of the other brand new Kaia Girls that January.

She has been a marathon runner and an athlete for years, but the thought of joining a group of hardcore women didn’t sound like much fun.  She was worried she couldn’t keep up and would feel like an outsider.  She surprised herself and was one of the strongest, most brave, and empowered women to come into the gym.

What we started in Sacramento and in Kaia’s all over the nation was not only a fitness program for anyone at any age or any level, but for a group of women who come together and want the same thing…  All nervous, all intimidated, all wanting to get fit, feel strong inside and out, and to create an environment where women are loved and welcomed.

Cynthia went on to go open her own Kaia!  She is the proud, successful and beautiful owner of Kaia FIT Fallbrook in San Diego.  She is now 63, and didn’t mind me sharing her age :) because she is young, and full of life.  She had 5 daughters that she practically raised on her own, she worked in a hospital for 25 years supporting all of us girls, she survived kidney cancer, recently walked a 60 mile race to support cancer survivors, she can hold over a 4 minute plank, practices her pull-ups on her door supported pull-up bar every night (she’s up to 4 deadhang pull-ups), and is a true inspiration and a leader to hundreds of women.  We love you mom and wouldn’t be where we are today with out you.

Love, all of your Kaia daughters…

Join our supportive group of women for our AWAKENING Core Session beginning February 16th Click [here] to register! We are about 88% full!  If the class time you are interested in is full, please email us at KaiaFITSacrmento@hotmail.com and we will try to get you in ASAP!

Kaia FIT Sacramento & Kaia FIT Carmichael are also currently hiring!  We are looking for experienced group fitness coaches and running coaches.  Please email us your resume and we will contact you!  KaiaFitSacramento@hotmail.com.

January 28, 2015

Rising Tide…


Back in the 1910’s and 1920’s women were denied the right to vote.  It was said that their place was at home; that women were too sensitive to make difficult decisions and that they were not educated enough to make an informed choice.

A woman named Alice Paul and many other brave women began an UPRISING.  They held secret meetings, wrote letters to the President, and they spread the word to women all over the United States to encourage them to stand up for their rights.  Women suffragettes were the first protesters to stand in front of the White House.

Thousands of women were imprisoned, mostly for public order offenses, and sentenced to several months or even years in prison.  Many women then lead a hunger strike and were starving themselves in prison.  Word spread about the treatment of women in prisons and there was an uproar that the administration could not ignore.


We have less than 3 weeks left in this CORE Session.  Come in with all your strength, energy, courage and compassion.  Set your intentions, work hard, don’t let anything stand in your way.  Wear your wristband with pride.  No matter how the first half of BRIK went – don’t look back.  Look forward and charge the finish line!  You ARE a brave leader and have the courage and strength you need to accomplish anything you set your mind to.

We have your back!  Please reach out to your Head Coach, your Team Kaptain, your KAT Team, the girl in class next to you.  Encourage her, help her, and finish this BRIK!

Check this week’s schedule:  click [here]

If you are not a VIP girl yet, now is the time!  Classes are already almost full. Please register ASAP: click [here]


When just a few women stand strong, it can lead to an uproar of women doing incredible things!  Together, there is nothing we can’t do!!! 


January 22, 2015

New Baby!


One of our fearless, strong & beautiful coaches is 15 hours deep in labor today!!

Kelly has been a Kaia Girl for 3 years and a Kaia Coach for over a year.  She is a Kaiathlete, a runner, a triathlete, an avid cyclist, an environmentalist, and a BEAST in the gym!

Last year Kelly had complications with PCOS (Polycystic Ovarian Syndrome) and had to undergo painful surgery.  Not only was she grateful that her fitness and health lead her to an early diagnosis but also to a speedy recovery.  Since then she has been bursting at the seems (literally & figuratively) to get sweaty and maintain a healthy pregnancy, and up until just a few days ago Kelly was even rocking pull-ups, deadlifts, and box jumps!

Lots of love Kelly & Baby K Hops. We are so proud you are and are in awe of your strength and courage.  Super Mama’s unite!

Happy Birthday Baby!!! We cat wait to meet you!!! <3 <3

(To check this week’s schedule click [here])

January 14, 2015

We have a secret…

different foods in stomach

Fiber is one of those mysterious things that we all know is important, but don’t really understand!?  Well, let us tell you… Fiber is the secret to weight loss, cancer prevention, and a MORE ENERGY!

Calorie-per-calorie you can eat 4 x the amount of chicken as you can fresh vegetables and not feel as full.  For example you can easily eat 400 calories of chicken, but 400 calories of vegetables is a challenge!  Chicken will make you feel more full over a longer period of time, because it contains no fiber and will sit in your stomach longer.  This is bad for two reasons: (1) because your metabolism will slow down, and (2) your colon doesn’t have to work as hard to get the food through – no fiber to “chew up” and, therefore, your colon gets weak.  A weak colon leads to gas, constipation, stomach and colon cancers, a slower metabolism, and feelings of weakness or lack of energy.

A diet high in fiber does make you feel hungry again and again because your metabolism turns up to hyperdrive and because those foods move through faster with a good working colon.  Eating more small meals a day is ideal to keep your insulin from spiking and to help reduce fat storage.  You burn approximately 7 calories for every gram of fiber you eat!  That’s right!  Burn calories just by eating high fiber foods!

Remember it takes time to build a stronger colon. When you fill a lazy colon with fiber it will get stuck there. You will feel bloated and gassy. Drink a lot of water and give it a week!  Stick with 35g of fiber most days and it will help you build a stronger colon over time. You will eventually get on a “regular” schedule and will feel lighter and leaner!

Click [here] for a list of high fiber foods.  Good luck with DETOX week!  You can do it!!!

Happy colon = happy life <3

Click [here] for this week’s schedule.  We changed our Saturday run location so make sure you check the schedule! 

January 7, 2015

I’m a woman. Hear me…


1918 – photo by Lt. Lubbe National Archives

When women mobilize, they can do some amazing things.  We are strong, we are brave, we are passionate and compassionate.  When we get together, there is nothing we can’t accomplish!

So… although we have different goals and our motivations may differ, we are all on the same path.  We want to be happy, we want to be healthy, we want to make a difference.

We have this rare opportunity, as a community of women, to band together and create the life we so deserve.  To help build each other up, be kind to each other, and be as supportive as possible – all we need to do is SHOW UP!

Make it through week 1…  Begin taking steps (even small ones) toward your goals and reach out and help your fellow Kaia Girls do the same!

To find out what is going on this week CLICK HERE!  Please reach out to your coach if you have any questions regarding nutrition, food journaling, or the Kaia Uprising Challenge!  Can’t wait to see you at the gym!


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