May 15, 2013

New Location!!

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WE ARE SO EXCITED TO ANNOUNCE OUR NEW SISTER LOCATION OPENING IN CARMICHAEL!! 

Starting June 17th, Kaia FIT Sacramento will be offering 5 & 6 AM classes in Carmichael, located at Robinson’s Taekwando Studio. 

Before our official opening, we are holding a few Demo Days for the women of Carmichael to come check us out for FREE! We would also love the support of our current Kaia girls, starting this weekend!

Join us for our first Demo Day this Saturday, May 18th!

Who: YOU! And any other women interested in Kaia FIT!
What: FREE Demo Day (Short workout and sign-up info)
Where: Kaia FIT Carmichael @ Robinson’s Taekwondo - 5733 Marconi Ave  Carmichael, CA 95608
When: Saturday, May 18th at 11:45 AM!

Can’t make it this Saturday? Join us for one of our other upcoming Kaia FIT Carmichael Demo Days:
Monday, June 3rd @ 5AM or 6AM
Wednesday, June 5th @ 5AM or 6AM
Saturday, June 8th @ 7AM
Wednesday, June 12th @ 5am or 6AM

If you have ANY questions, please contact us at kaiafitsacramento@hotmail.com.

Hope to see you on Saturday at 11:45! 

May 14, 2013

Running Shoes vs. Workout Shoes

Competitor Magazine Fall Shoe Review

If you just read that title and said to yourself, “Is there a difference?” then this post is for you!

It is common that people don’t realize the importance of having separate shoes for running and working out, so I decided to write this article to give a little insight and advice!

The style of workouts we do at Kaia include a lot of jumping – up & down, side to side, on boxes, to pull up bars, you name it!  We also do a lot of up & down movements (burpees, squat thrusts, etc.) These kind of movements are rough on our shoes and that’s why it’s important to have a good, stable, well-fitting cross-trainer shoe. This shoe should be dedicated to the gym and the gym only.

For running/jogging/walking longer distances (like our Saturday workouts), you should be using a different shoe altogether. Your running shoe should be used ONLY FOR RUNNING to maintain the support it is designed to give. I highly recommend getting fitted for your running shoe because we all have a slightly different gate (running style) and it’s important to get the right shoe for your stride. The folks at Fleet Feet are very good at spending time watching you walk, run and having you try on lots of options to get you in the perfect shoe!

Running shoes can be pricey, but take it from me- it’s well worth it! Last year I made the mistake of over-training in one pair of shoes and ended up with two stress fractures in my right foot. I would have spent hundreds of dollars on a pair of shoes in comparison to my four months of recovery!

So, do yourself the favor and go get some new shoes! It’s a great way to reward yourself for your hard work and keep your feet and knees happy!

-Megan

May 13, 2013

No Carbs After Breakfast – Challenge Starts Today!

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This BRIK, we decided to add an extra challenge to our 6-weeks – NO CARBS AFTER BREAKFAST!

We are all in the mindset to trim down & tone up for Summer and there is no better way of doing that than focusing on nutrition! We know the word “carb” can have a lot of grey areas, so here are the details of our challenge:

  • What are we defining as a “carb”? We are talking about all things starchy and/or processed! For example: Bread, tortillas, chips, rice, potatoes, oats, quinoa, pasta, etc.
  • Why are we going without it after breakfast? Later in the day is when we tend to ‘munch’, mindlessly snack and make bad choices. So we decided, if we are going to have a ‘carb meal’, let’s do it in the morning, make it a healthy choice, and then eat lean & green the rest of the day!
  • What are good carb choices for breakfast? Try steel-cut oats, quinoa w/ fruit, whole wheat cereals, multi-grain toast, or making your own granola! Always stick to whole wheat and organic when possible!

Dying to know what’s in the picture? Those are Quinoa Spinach Bakes! You can find the recipe here, along with 9 other quinoa breakfast ideas!

As with all of our challenges, if you slip up one day, don’t let it throw you off track for the entire session! Learn from it, let it go, and get back on track the next day! You kan do it!!

-Megan

May 10, 2013

Kaia Handbags!

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Kaia handbags are a staple in Kaia FIT gyms… Made of sand, a garbage bag, and duct tape, these simple weights step up any exercise and are pretty cute too!

Each summer BRIK, we offer the supplies for our Kaia girls to make their very own handbag! If you missed our handbag making party last week, grab the supplies from the gym, buy some cute duct tape, watch this how-to videoand get to work!!

We want everyone to have their own handbag made by the beginning of Week 3… There might just be a fun workout in store that includes some punishment for not having your own bag! :)

If you have ANY questions, please let us know by emailing kaiafitsacramento@hotmail.com.

Happy duct-taping!!
-Megan

May 9, 2013

Comfort Zones

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Comfort zones exist for a reason… Because they’re comfortable!

Of course it’s easiest to sleep in a little later or go straight home after work. Of course it’s easiest to run through a drive-thru or order take-out. Of course it’s easiest to open a can of soda rather than make yourself a smoothie…

But it’s not easy to feel unhealthy, out of shape, tired, self-conscious and frustrated. It’s not easy to start a fitness routine after years out of the gym. It’s not easy to prepare all your meals from real foods and prep healthy snacks for the week. But these are the decisions that really matter… The extra time spent in the gym and the kitchen aren’t just good for you, they’re life saving

Whether you’ve been a Kaia girl for years, just started, or are thinking about joining, NOW is the time to get out of those comfort zones and make a positive change for the long-term. Even if you’ve been coming to Kaia for a while, we all have our little comfort zones we rely on- Happy Hour Thursdays… Pizza Fridays… Brunch and mimosas on Sundays… It doesn’t mean we can’t enjoy these things once in a while, but the question is- Are they a treat or a routine we’re not willing to break? 

We have just kicked off our “Summer Survivor” BRIK session. This is the perfect time to stop making excuses and try new things. Try getting up a little earlier, try drinking a little more water, try pushing a little harder during your workouts… Regardless of what you choose to work on this session, it’s time to get out of our comfort zones!!

Rely on each other and your coaches to make this the best summer yet! Ask questions, give it your best effort, and go for it!!

-Megan

“Life begins at the end of your comfort zone.” – Neale Walsh

May 8, 2013

LAST DAY TO ORDER!

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Our Summer Store closes online tonight so don’t put it off any longer! It’s time to reward yourself for all of your hard work in the gym with a cute tank, sweatshirt or hat! 

All orders will be delivered to the gym by May 22nd! 

*This merchandise will not be available for sale once the store closes. 

May 2, 2013

CIM Rate Increases!

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The California International Marathon (CIM) is one of the most beloved marathon courses in the country… And it’s right here in Sacramento!! 

Last year our I KAN RUN team tackled the race in teams of 4, 2 and as solo runners! We will be offering another I KAN RUN program later this Summer to gear up for the CIM again!

Due to the overwhelming popularity of this race, the entry fee will go up in price very soon!!

Don’t delay… Just do it! Whether you want to run it on a team of 4 (5-7 miles per runner), team of 2 (half-marathon), or on your own, NOW IS THE TIME TO COMMIT!

Here is the info sent out by the CIM this week:

December 8, 2013 ~ Folsom to Sacramento ~ Fastest Course in the West!
 
With CIM entry numbers ahead of last year we will fill up fast!
Enter now to guarantee your place at the start line before the
fee increase on June 2, 2013.
For those of you who have registered, thank you for planning ahead,
for choosing the CIM, and for supporting our deserving
Sacramento Running Association beneficiaries.

Marathon:

  • $105: March 16 to June 1 at 11:59 pm, PT
  • $130: June 2 to September 30 at 11:59 pm, PT (or until 8,000 runner entry limit has been achieved; last year the marathon entries filled by August 23.)
  • $130: Oct. 1 to Oct. 15 (guaranteed entry for registrants who achieve their appropriate CIM qualifying standards)
  •  Direct registration link. Online registration ONLY.
Relay Challenge:  
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April 25, 2013

Kaia 101!

101

Tell your friend, your sister, your sister’s friend, your cousin, your cousin’s girlfriend… Every wonderful woman you know!

Kaia 101 is this Satuday (4/27) at 9:30AM! This is a great way to introduce a friend to Kaia or to ask any questions about the basics of Kaia fitness & nutrition!

Kaia 101 is open to all women, Kaia girls and non-Kaia girls! We will go over who we are, what we do, what to expect, nutrition, and some of our most common exercises. If “Summer Survivor” will be your first BRIK session, this is a great chance to hear what the BRIK program is like and ask detailed nutrition questions!

If you have any questions, please don’t hesitate to contact us: kaiafitsacramento@hotmail.com 

KAIA 101
Saturday, April 27th @ 9:30AM
221 Lathrop Way, Suite A, Sacramento, 95815

See you there!

-Megan

April 24, 2013

Kaia Gear is HERE!

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The weather is warming up… BRIK is about to start… You’re getting in the best shape of your life… It’s time to rock some KAIA GEAR!

Click HERE to see our Summer Online Store!! The online store will close on May 8th so don’t delay!

We have fun summer tanks (multiple colors), American Apparel shorts, a Kaia tote, unisex t-shirt, a Kaia Sacramento hoodie (multiple colors), and  more! Check it out and order today!

*Team BRIK shirts will be available next session, but order will be placed separately from the Summer Store. 

Questions? Email Megan at kaiafitsacramento@hotmail.com!

April 23, 2013

Free Classes!

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Who doesn’t like FREE stuff, right? Well, we’ve got a few free things in store for you next week!

We take a break between sessions to prepare for our 6-week BRIK program,  but we know our Kaia girls don’t want to abandon their workouts for 7 days! So, check out the schedule below and try to make it to as many of our free classes as possible!

Monday, April 29th: 6PM Workout (with Casie & Abe)
Tuesday, April 30th: 6AM Workout
(with Raina)
Wednesday, May 1st: 6PM Workout (with Raina)
Thursday, May 2nd: 6:30AM Yoga (with Lynlee)
Thursday, May 2nd: 5:30PM Workout (with Megan)
Friday, May 3rd: 6AM & 6PM Pre-BRIK Assessments (weigh-in & measurements)
Friday, May 3rd: 6PM Handbag Making Party!! (Pick out & bring some cute duct tape!)

Questions? Email us at kaiafitsacramento@hotmail.com!

April 22, 2013

Today is my favorite day…

Casie + Jane

Just a little note from Casie today about her favorite day of the year :)

Earth Day is one of my favorite holidays.  It reminds me to check in with my life and what is important.  My mom said this weekend, “when you think about how small you are in relation to time and to the universe it really helps you remember what life is about.”  I often look up at the trees and try to take a little snapshot of my life and bring everything back into perspective.

This is a picture of me and my hero, Jane Goodall.  Not only is she kind and humble, but the incredible accomplishments she has achieved in her life are impressive by anyone’s standards.  She travels over 300 days a year sharing her story and inspiring people all over the world to make a difference… and she just celebrated her 79th birthday!  She amazes me as a woman, as an entrepreneur, as an activist, and a mother.

Jane traveled to Africa at the age of 26 years old when traveling to Africa was unheard of for young English women.  She was brave and adventurous.  She had a dream of studying African animals from a very young age.  Without money or without experience set out to the ‘dark continent’ as a secretary for a famous anthropologist, Dr. Louis Leaky.  He saw the potential and fire inside her and gave her a shot to study the wild chimpanzees.

While trekking through the Tanzanian jungle alone following the chimpanzees, she discovered them using a tool to fish termites out of a termite mound.  Back then it was thought that what distinguished man from animal was his use of tools.  She sent a telegram to Dr. Leaky who wrote back, “either we have to redefine tool, redefine Man or accept chimpanzees as human.”

With her ground breaking discovery and every day since Dr. Jane Goodall has been fighting for the chimpanzees.  She has created a program called Roots and Shoots with children in 120 countries to help clean up the environment, she operates a microcredit loan program to help bring money to women in poverty all over the world and help them become educated to support their families, she has created chimpanzee sanctuaries for orphaned animals, has helped protect millions of acres of forest, and works persistently to stop poachers and the use of chimpanzees in laboratories.

Although sometimes it may feel like she is fighting a losing battle, she has a reason for hope.  Just watching her speak in Santa Rosa, having just come from Texas the day before, and going to Washington the day after; she was young and full of life.  She told the story as if it were her first time telling it.  She talked about how many people around the world are working diligently to make the world a better place and how the young people around the world with their huge hopes and dreams make her feel invigorated and give her a reason to keep going.

I try to do a check in once and a while.  Have I been stressing too much about the small stuff?  Have I been indoors too much?  Have I taken the time to appreciate my life, my family, my surroundings?  Usually the answer is no.  Let’s all take some time this week to stop making excuses and make a difference.  Get outside and take a breath of fresh air.  Remember that life is what you make it.

Here are a few things you can do for Earth Day:

  1. Try vegetarian or vegan for a week (here is more info)
  2. Recycle, Reuse, Compost – get creative!
  3. Make a donation to your favorite Earth friendly charity (donate to JGI by clicking here!)
  4. Ride your bike instead of driving, carpool, run errands all on the same day.
  5. Take a stand.  Start your own campaign through a school or your community to help clean up!

I think Jane Goodall is a Kaia Girl at heart…

“If you really want something, and really work hard, and take advantage of opportunities, and never give up, you will find a way.”  Dr. Jane Goodall

Happy Earth Day!

April 18, 2013

The “Magic” of Dr. Bell!

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Dr. Bell has become a household name among Kaia FIT Sacramento girls these days. He has helped so many of us (me included) tackle our aches, pains, and chronic injuries by using Active Release Therapy (ART). To read more about Dr. Bell and his practice, click here! (I highly recommend him if you’re experience any pain!)

A couple weeks ago, he came to our gym and did a great workshop  on Mobility & Injury Prevention. His clinic focused on proper form & mobility work to help us stay strong & Kaia fit for life!

Something Dr. Bell said that day has really stuck with me… He said, “You should be able to do workouts like this until your 80s.” 

I frequently hear excuses about exercising, especially about Kaia-stye workouts; “I’m too old for this!” “It’s going to be too hard for me.” “It’s too high-impact.”

Although these are all common and understandable thoughts, Dr. Bell assured us that the style of exercise we do at Kaia is good for women of EVERY age and with modifications and different levels, it’s not too hard for anyone!

In fact, he told us that the kind of exercises we perform at Kaia are the way to stay strong, mobile, flexible and active for our entire lives! Exercising, when done right, IS the key to injury prevention!

A big “Thank You!” to Dr. Bell for joining us at Kaia FIT Sacramento!

-Megan

April 17, 2013

Real Beauty


To my Kaia girls:

This video has been popping up in my newsfeed a lot lately and rightfully so! Dove explores “Real Beauty” and how women see themselves. Take a moment to watch this video and think about how eager we are to put ourselves down… We truly are our harshest critics!

This thought often crosses my mind when I’m coaching. I like to take ‘action shots’ during class and a lot of the time a Kaia girl says, “Ugh! Don’t take a picture of me all sweaty without make-up on!” And believe me, I get it. But, all I see is this amazing, hard-working, strong, and beautiful woman doing push-ups or box jumps, INSPIRING ME TO THE CORE.

We all have the tendency to think the worst of ourselves… But I challenge you, right now, to think of a few things you really like about yourself. Look in the mirror and see the beauty staring at back at you. You all are the most inspirational & gorgeous women I know!

Xoxo,
Megan

April 12, 2013

ELECTROLYTES… What are they and how do we get them?

electrolytes

This week’s FIT TIP is all about re-fueling our bodies. We all know how important it is to drink enough water, but re-fueling is more than just H2O! An important part of re-fueling our bodies after we workout is replenishing electrolytes.

WHAT THE HECK ARE ELECTROLYTES?! 
Well, simply put, electrolytes are ions that replenish the body so that we can function! I love this description:

“Your body is a complex and carefully-balanced superhighway of cells, tissues, and fluids that, almost every second, directs an incomprehensible array of electrical impulses. This is only possible because those cells, tissues, and fluids thrive in a homeostatic environment where they conduct electricity well enough to carry the signals to their intended destinations. The key to maintaining this conductive superhighway lies with our friend: the electrolyte.” (Read the rest of that article, here.)

WHERE CAN I FIND ELECTROLYTES?
Most people might answer, “Gatorade” or some other sports drink. But the truth is, we don’t need to drink an artificial, sugary drink to find electrolytes! They are found right in our food! (If you prefer to drink them, try Smart Water or electrolyte tablets to add to your water.)

Potassium, Calcium, Magnesium, Phosphate and Sodium are all types of electrolytes and below you will find lists of the most electrolyte-rich foods.

POTASSIUM:

10 foods highest in potassium per serving 

  1. White Beans
  2. Dark Leafy Greens
  3. Baked Potatoes with Skin
  4. Dried Apricots
  5. Baked Acorn Squash
  6. Plain Yogurt
  7. Fish, specifically Salmon
  8. Avocados
  9. White Mushrooms
  10. Bananas

Source: http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

CALCIUM

Calcium rich foods (that aren’t milk)

  1. Kale
  2. Oranges
  3. Sardines
  4. Soy Milk
  5. Oatmeal
  6. Sesame Seeds
  7. Swiss Cheese
  8. Soybeans
  9. Almonds
  10. Salmon
  11. White Beans
  12. Yogurt
  13. Dried Figs
  14. Turnip Greens
  15. Arugula
  16. Broccoli
  17. Tofu
  18. Sunflower Seeds

Source: http://www.huffingtonpost.com/2012/04/25/calcium-food-sources_n_1451010.html#slide=more222478

MAGNESIUM

Magnesium Rich Foods

  1. Bananas
  2. Kidney Beans
  3. Black Beans
  4. Whole wheat bread
  5. Brown Rice
  6. Lentils
  7. Oatmeal
  8. Quinoa
  9. Raisin Bran
  10. Spinach

Source: http://www.doctoroz.com/slideshow/magnesium-grocery-list#slide-1

PHOSPHATE

Phosphate Rich Foods

  1. Whole Wheat and Bran Mixes
  2. Cottage Cheese
  3. Peanut Butter
  4. Corn
  5. Broccoli
  6. Chicken and Turkey
  7. Sunflower seeds
  8. Garlic
  9. Legumes & nuts

Source: http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/9-foods-rich-in-phosphorus.html#b

SODIUM

Naturally Sodium Rich Foods

  1. Beet Greens
  2. Beets
  3. Black-eyed beans
  4. Celery
  5. Cheese
  6. Chick peas
  7. Corn meal
  8. Fruits
  9. Garbanzo beans
  10. Kelp / Sea vegetables
  11. Leafy vegetables
  12. Legumes
  13. Olives
  14. Spinach
  15. Swiss Chard

Source: http://healthy-living.knoji.com/essential-sodium-rich-foods/

A couple other interesting reads on electrolytes!

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