April 15, 2014

Green Goals!



As we start our 4th week of “Green Means GO”, it’s time to check in! How are we doing with our goals?

Choose ONE fitness goal and ONE nutrition goal that you’d like to focus on for the final two weeks of this session! Maybe it’s adding another serving of veggies to your routine each day. Maybe it’s getting out for a hike every weekend with your family! Whatever it is, decide on something realistic and GO FOR IT!

Sometimes the specific goals themselves aren’t as important as simply HAVING goals! It’s a huge part of the journey to continue setting goals for ourselves, checking in with our progress, and pushing our limits. So, make it a priority and finish “Green Means GO” like the Green Machine we know you are!!


April 9, 2014

Wise Words from Coach Kim!

Coach Kim might be crazy, but we sure love her!

Coach Kim might be crazy, but we sure love her!

“If you’re anything like me, you have struggled to lose weight or get healthier at some point in your life. For me, this meant losing weight by making smarter food choices and sacrificing nights out to be at the gym. If you are a Kaia girl, you know what it is to have the support of women around you, cheering you on, encouraging you to stick with it. But some Kaia girls have experienced difficulty outside of the gym and I want to address it: a bad support system.
A bad support system could be parents who cook you dinners or sweets that don’t fit into your Kaia lifestyle anymore. It could be a significant other who encourages you to have a cheat day when its NOT your cheat day. It could be friends who think “salad is what my food eats”.  For some reason, it is hard for others to see you making positive changes in your life. For me, it was my mom giving me an Easter basket laden with peanut butter and chocolate goodies. It was “friends” who wanted to stay out late at night at the bars and then get burritos at 2am. It was my dad, constantly trying to feed me (chips, cookies, Chinese food, anything). It comes in all shapes and sizes and its a rotten little elephant in the room that no one really wants to talk about.
Would you feel bad if you told your mom you didnt want to eat those homemade tortillas or cupcakes? Would your friends give you that crappy questioning stare if you ordered a salad with dressing on the side and no cheese? Probably, but how much worse would YOU feel if you didnt stick to your diet plan or skipped class in favor of happy hour? You would end up ingesting extra calories which could lead to feeling mentally defeated as well as less-motivated to get back in the gym and back on that eating plan. We all know how hard it is to get back on it once  we’ve fallen off.
How did I deal with this? I talked to my saboteurs. I told them about my fitness and nutrition goals. At first, they kind of ignored me. They brushed me of with “Sure, sure, Kim, that’s great”. I couldnt really blame them. I had done tons of other diets where I tried to lose weight or gott into some kind of plan (Weight watchers, the Atkins diet, just tuna on crackers). But Kaia is different, or maybe I was different. Kaia stuck and I stuck to Kaia. I relied on fellow Kaia girls to help me with meal plans and hunger pains. I made real friends with girls who were supportive of my decisions and helped keep me accountable. The “friends” I had before tried to get me to go out still. The ones who couldn’t respect my lifestyle had to go. It was a great weeding out process because the ones who stuck around respected my choices and even came with me to some classes. My mom still gives me Easter baskets, but instead of candy, she puts hairbands and sportsbras. My dad is still a food pusher, but he offers me healthy snacks now and always has carrots and nuts for me at his house.
My advice to you: tell your support system about your goals. Challenge and inspire them to eat better and move more. Involve them in your journey to a healthier you! Go on a walk with your family and friends. Bring your girlfriends or mothers or sisters to a Kaia class and let them see what a healthy happy environment you enter at the gym. It truly is a unique place and space.
Dont be afraid to change!”
Coach Kim


April 8, 2014

Kaia Sun Run!


We are hosting our own 5K & 10K Sun Run!  Check out KaiaSunRun.com!

Kaia and non-Kaia women - come run with us!  Your local Kaia’s are gearing up to host a women’s only fun run.  You don’t want to say, “I wish I was there, it looked like so much fun” :)  So register today!

  • Super cute tanks
  • Awesome finisher’s necklaces
  • Pre & post race party
  • Great sponsors
  • And all for a good cause!

To register now CLICK HERE!  Only $20 for 5K registration & $25 for 10K reg during April.

Want to be a part of the Kaia Krew?  CLICK HERE to volunteer and get a free shirt!

Don’t miss Kaia’s first all women’s race!  What a blast!!

Yellow Tank


Tags: , , , , , ,
April 3, 2014

Kaia Girl Testimonial: Joanna M.

Joanna looking gorgeous in her post-BRIK bod!

Joanna looking gorgeous in her post-BRIK bod!

“I started Kaia late in 2013 on the recommendation of a friend.  I had hit a mental and physical road block with my diet and fitness.
As a swimmer, soccer and water polo player in high school and college, food and exercise had never been an issue.  I ate whatever I wanted:  Fast food, ice cream, alcohol-you name it, I consumed it!! I never made the correlation of food as fuel.
After I graduated college I started working 12 hour night shifts as a nurse.  Even though my shifts were relatively active, there was always a cache of junky snacks at the nurses’ station.  I was constantly exhausted and sleeping late into the afternoon, never making time for exercise or meal planning.  As my mood and energy plummeted, the pounds crept on.
For 7 years I have tried all the quick fixes:  Weight Watchers (i.e., if one ice cream sandwich=4 points, I’d eat 8 ice cream sandwiches a day and nothing else), Master Cleanse, South Beach Diet…you name it.  I would lose ten pounds then gain it all back in a vicious cycle of self-pity and guilt.  I would eat food in secret while up late at night then try to “exercise it all off” by running the next day.  Needless to say, I was heading further and further down a path of self-destruction.
Tired of the negative, cynical person I’d become, I was ready to commit to change.  I simply couldn’t bear starting another year in the funk I was in. My friend and co-worker always talked about how much she loved Kaia, and I was curious but skeptical.  Steadfast on my commitment to change, I signed up for a CORE session.
The minute I walked in the door I knew something was different about this place-girls were smiling and laughing together, sharing successes and sorrows, commiserating about their sore muscles as they laid down yoga mats in neat rows.  The Kaia coaches intermingled with the girls, helping with pull-ups or nutrition advice.
The first week was HARD….I barely made it through the workouts.  If it weren’t for the supportive women in my class that helped me figure out a burpee, “You’re making it too hard!” as one teammate advised, I would have quit the second day.  The encouragement of my team and coaches kept me going, one hour at a time, then one week at a time.  I became part of a community of like-minded women, all working toward something positive together.
After the first CORE session, I noticed improvements in my fitness and pants size, but more so in my attitude and mood!  I thought to myself, “What if I take this up a notch?  What if I go ‘all in,’ with nothing to lose?” and decided to sign up for the 2014 Revolution BRIK.
The next six weeks were intense.  I overhauled my diet.  I cleaned out my refrigerator and pantry.  I read nutrition labels.  I showed up to class and I worked HARD and had FUN.  If I had to work at 7 am I went to the 5 am class.  I wore camouflage because I was committed to something and I was kicking A$%!  I did all of this knowing that there were so many other Kaia women behind me, on the same mission.
To say that my life has changed because of Kaia would be an understatement.  I no longer allow negative self-talk.  If I fall off the wagon, I get right back on.  My lust for life is back.  I know that Kaia is my time to get stronger, mentally and physically, without distraction, and with the support of so many amazing women. Kaia is not a quick-fix.  It is not a crash diet.  It will not make you “lose ten pounds in ten days.”  Kaia is a commitment; mentally, physically and emotionally.  If you can relate to my story and are truly ready for something different,  your Kaia family is waiting!”
Thank you for sharing your awesome story, Joanna! You are an amazing Kaia girl and truly represent what we’re all about!! -The Kaia Krew


April 1, 2014

Capability vs. Number on the Scale

Pull ups

I remember being told some years ago to focus on what you can DO rather than what you weigh or the size of your pants. This concept has always stuck with me and I was reminded of it again while reading this article in Women’s Health.

As women, every fitness magazine, infomercial and fad diet constantly focuses on looks and numbers. “Lose 10 pounds in 10 days!” “6 weeks to a flat tummy!” “Drop 3 sizes in 3 weeks!” They go on and on… Unfortunately, this creates OBSESSIVE behavior. Stepping on the scale daily, taking photos of our progress, beating ourselves up over every nutrition slip up… It’s a destructive cycle.

That’s where the idea of focusing on our CAPABILITIES instead of our dress size really makes sense! What if we stopped stepping on that scale every morning and instead focused on how many push ups we could do each day? Stopped trying every fad diet and just stuck to whole foods and saw how much energy we had for a walk or run around the neighborhood?

If you start focusing on what you can DO, the numbers will end up falling anyway. If you focus on how far you can run, how strong you feel doing squats, how high you can jump… the rest will follow. Capabilities naturally lead to results! The biggest bonus? It’s way more fun watching your progress in the gym than the progress on the scale. Trust the process, let go of the numbers, and be proud of what you can DO!

Broad jump photo 3

March 31, 2014

WINNER, WINNERS! Tofu Dinners!


Last session, we had a couple challenges and we are excited to announce our winners!

SMOOTHIE QUEEN: PAM L. – Sacramento 5am

SQUAT PHOTO WINNER: JAN R. - Carmichael 5am (awesome photo above)

Thank you to everyone who participated in these fun challenges! Check out all the awesome squat photos HERE!

Winners: Please email Megan at kaiafitsacramento@hotmail.com to collect your prizes!! CONGRATULATIONS!


March 28, 2014

The Detox Challenge!

This session, we have challenged you to pick one “Detox NO” per week! Our Detox NOs are: No Sugar, No Carbs, No Dairy, No Alcohol, and No Processed Foods. Here’s what they mean:

No Sugar: Read your labels! We avoid anything with over 9g per serving AND anything with added sugar or sugar substitutes. That means honey, agave, stevia, etc. Remember this is all about building AWARENESS and decreasing our need for sweet tastes! Rely on fruit to curb those sugar cravings!

No ‘Carbs’: We mean the starchy & processed carbohydrates like chips, tortillas, pasta, bread, potatoes, oats… You get the point. Try squashes (I love spaghetti squash!) and beans to make you feel full and satisfy those cravings.

No Dairy: Dairy means all milk products- cream, butter, yogurt, etc. Eggs do not count as dairy so they are detox approved!

No Alcohol: Hopefully this one is pretty straight forward… No means no! Pay attention to how you feel in the mornings and how you sleep! It makes a big difference to avoid that nightly glass of wine or Friday Happy Hour!

No Processed Foods: Try to stick to whole foods and foods made from scratch! Focus on avoiding preservatives and ingredients you can’t pronounce. If it stays good on your shelf for weeks or months, it’s processed!!

Decide what you’re detoxing from each week and stay strong! You KAN do it! 

March 26, 2014

“Punching Mama” Review by Coach Kim

Today I attended a workshop at Kaia FIT Sacramento featuring Kathy of Punching Mama. I didn’t really know what to expect, I kind of thought it was going to be a kickboxing workshop. I was wrong. It was about women’s self-defense, which is something that I feel every woman should know a little bit about.
We started out with a warm-up of tag, where if your partner tapped your shoulder, you had to do 3 jumping jacks. I couldn’t believe how amped this made me! My partner and I started out kind of silly, just tapping each other randomly. It progressed to actively dodging taps while trying to get my own taps in too. I was plenty warmed up after that! Kathy then told us that we were to play the same game, only 2 on 1. This heightened my stress level significantly, as I was busy trying to avoid being tapped by 2 people! Lastly, we all played a tag free-for-all, where you could tag anyone (just like you can in real life). I became aware of how unaware I am!
Throughout the workshop, Kathy went over how to verbally stop someone in their tracks as well as body movements to avoid when in a potentially harmful situation, with you and with your child (or someone you want to protect) . I was impressed by how relatable Kathy made each scenario and how knowledgeable she was with her own material as well as when questions came up. We briefly went over tips on having pepper spray or what to do if someone pulls a gun on you.
I liked this workshop because I am a smaller lady and I feel like a 300-lb person could easily overpower me. Kathy assured us that there is more to self-defense than just stature. This hour-long workshop opened my eyes to possible threats in everyday life (look up while walking, not at your cell phone!) and made me eager to learn more about self-defense.  I will definitely take as many friends and family members with me to her future workshops!
Thank you Kathy!
Kaia Coach Kim
photo 1photo 3photo 4
March 20, 2014

VOTE for us!


Will you help us take 1st place this year on KCRA’s A-list? We were in the top 5 last year for “Best General Fitness”, but this year we are determined to take the 1st!

Click HERE to VOTE! If you don’t have an account, it only takes a few seconds to set one up!

And if you’re really feeling the Kaia love, please ask your friends to vote! Our Kaia girls are what make us such a successful program so THANK YOU for being a part of our Kaia family! And thanks for your vote!

Screen shot 2014-02-18 at 11.42.30 AM

March 18, 2014

Spring is in the air!

Martha's got hops!


The sun is shining, the trees are blooming, the clock has sprung forward… It’s looking a lot like Spring!!

Nice weather is great motivation to get active! It’s also a gentle reminder that shorts and tank tops will be here before we know it… So, let’s make it our #1 priority to be the fittest versions of ourselves this year!

It’s hard to believe it’s already been almost three months since the start of the year… Let’s look back on those New Year’s Resolutions and check in. How are you doing? Did you fall off track or never really get started? That’s okay, the time is NOW!

Our first Core session of Spring 2014 begins on Monday! Sign up for it HERE! Start thinking about your Spring and Summer goals and let Kaia you achieve them!!

Questions? Email us at kaiafitsacramento@hotmail.com! 


March 13, 2014

Smoothie Talk with Coach Kelly!


Why we LOVE smoothies! by Coach Kelly

They’re all over Instagram, Facebook and Pinterest! You’ve seen pictures and recipes galore, you’ve participated in or learned about the Smoothie in a Box promo complete with Vitamix give away, you’ve hopefully tried a few new smoothie recipes at home too, but have you ever really thought about WHY we smoothie? There’s a reason we “Drink a Green Smoothie EVERYDAY” – because healthy smoothies are packed FULL of raw fruits and veggies!

Smoothies can be a great way to quickly, and with little prep, get a ton of the vitamins, nutrients, minerals and fiber we need to keep up going for the day, all without having to munch and crunch on greens for HOURS. Maybe if you’re Popeye, eating 3c spinach, 1c kale and 1/2 a cucumber all before 8am might not be too difficult, so for Kaia girls, the green smoothie is OUR secret weapon!

Drinking a big green smoothie every morning is great for your digestive system because they are high in fiber, which really gets things going and will keep you regular. With a smoothie what you put in the blender is what you get out, as compared to juicing  where all that awesome fiber is taken out. So unless you’re somehow reincorporating it into your meal for the day it’s going to waste. We want more than 35g (40g would be great!) of fiber a day.

While smoothies can be super healthy they can also be just as sugary and calorie dense as a milkshake. 2tbs peanut butter, a banana and 2c almond milk add up fast! Know your numbers- if trying a new recipe log your anticipated ingredients and portions before unknowingly whipping up a 600 cal smoothie. Here are some quick tips to keep your smoothie delicious and nutritious:

1. Start with 2-4 cups of raw leafy greens- spinach, kale, beet, dandelion, mustard and collard greens.

2. Add in fruit (in moderation) for taste and as a natural sweetener like berries, citrus, a banana (or 1/2), peach, apple, mango, pineapple, avocado and other veggies like cucumber, beets, celery and carrots.

3. Bring on the FLAVOR with ingredients that offer additional benefits! – ginger, cinnamon, maca, matcha, cayenne, cocoa, any other spices or herbs. If you’re craving Peanut Butter try PB2. It’s a powdered pb with lower saturated fat and calories.

4. Liquids to preferred consistency – Water, almond or coconut milk, brewed teas (my favorites are green, chai and black), coffee, aloe juice are all great. Stay away from juices, anything concentrated or with added sugar.

5. Give it an added BOOST of fiberprotein and healthy fats to keep you full and flowing :) Chia seeds, hemp hearts, ground flax, psyllium husk powder, nuts, and raw coconut flakes are all great choices.

Whip it! Whip it real good. When I have early mornings, I set myself up for success by prepping the chilled ingredients in the fridge the night before and then add in my dry and liquid ingredients in the morning, then I just have to blend it up, pour it in my favorite cup or jar and I’m out the door!

Keep posting your favorite smoothie recipes and post the nutritional details too! Happy Blending!!

Green smoothie

March 12, 2014

Hello, Gorgeous!

Hello Gorgeous Salon Owners, April & Hannah

Hello Gorgeous Salon Owners, April & Hannah

We are so excited to have the girls from Hello Gorgeous salon join us this Saturday for a special event! It will begin right after Power Hour @ 8AM! FREE for VIPs, $10 non-VIP.

Here’s the scoop!

“Workout to Workday”

Want to look like you’ve stepped out of a magazine, but only have 30 minutes? We will demonstrate beauty techniques that can easily be executed by the woman-on-the-go.
Presented by Hello Gorgeous
Your premiere boutique style salon, located in the heart of downtown Sacramento.
Salon Info:
Not everyone can be a famous star like Rihanna, Katy Perry, or Beyonce, but you can still feel and look like a celebrity by going to Hello Gorgeous to get your hair styled by professionals. Hello Gorgeous pride themselves in being innovative hair and make-up artists who’ve had the opportunity to showcase their talents in photo shoots, fashion shows, and music videos.
The stylists at Hello Gorgeous are; masters of their scissors, queens of the blow dryers, and are ready to create celebrity inspired custom color, just for you. Their mission is to leave you feeling like you’re ready to hit the red carpet at a Hollywood premiere. Tap into your inner Hello Gorgeous Girl and face the world head on! 916.760.8661Hellogorgeousdowntown.com
March 6, 2014

Let’s ROLL with Dr. Bell!

foam rolling

FOAM ROLLING CLINIC this Saturday (3/8) following Power Hour!
(Clinic will begin a few minutes after 8AM.)

FREE for Kaia Sacramento & Carmichael VIP members (auto-pay), $10 for non-VIP. MUST bring a foam roller to participate! This is a hands on, how-to clinic! 

Join us as Dr. Bell teaches us the benefits of foam rolling for working with and preventing injuries! Never foam rolled before? Have a foam roller but never use it? Foam roll regularly but want more techniques? This clinic is for YOU!


Foam rolling is a healthy habit to develop, here’s why:

  1. Increased Mobility
  2. Quicker Recovery
  3. Injury Prevention
  4. Better Flexibility
  5. Feels Really Good! (Well, most of the time…)

Self Myofascial release may be performed using your own body weight and a foam roller. Foam rollers are inexpensive and a great investment! Foam rollers will aid in getting rid of muscle tightness, injury prevention, increasing flexibility, increasing range of motion, and they may help with breaking up scar tissue. The gentle and sustained pressure on the soft tissue will result in softening, lengthening and breaking down of scar tissue or adhesions between skin, muscles and bones. There are different types of foam rollers with different densities; some are very soft, while others are very firm. If you struggle with flexibility and muscle tightness start with one in the middle, and then when you see improvements, you may want to invest in one with a higher density.


Dr. Bell is from Grass Valley California where he grew up and went to high school and developed a love for athletics.  He was a co-captain of his high school football team and an all-league offensive lineman.  He then moved on to college at Santa Barbara City College where he was an honorable mention on the defensive line despite being one of the smallest linemen in his league. Dr. Bell graduated Magna Cum Laude from Sacramento State with a degree in Kinesiology. Due to his passion and love for sports Dr. Bell then went on to Palmer West Chiropractic College where he could study sports medicine and become an expert in injury and sports care.

He is a family man,  married to his beautiful wife Jennifer and loves to spend his time with his Golden Retriever Moose.


-Valedictorian Palmer West Chiropractic College

-Sports Council excellence in on field participation

-CCA award for service to the Women’s Wellspring Shelter in Oak Park for dedicated service to the ladies there.


Full body Active Release Technique certified

March 5, 2014


Squat Challenge

This session, we’ve decided to focus on one of the most fundamental, functional, and necessary movements… SQUATS!

In addition to working on perfect squats each day in class, we also have a challenge going on – “Drop it like a Squat!” Everyone chose a starting number on the first day of the session (1, 11, or 21) and are adding one squat each day! Hopefully everyone is keeping up on the challenge and getting stronger and faster! If you fell off the squat wagon, jump back on! Today is 17 Squats for Balance, 27 for Strength, and 37 for Kaia level.

Our squat challenge includes a competition for the best squat photo! Check out the ones submitted so far by clicking HERE! And keep ‘em coming!

Questions about squats? Are you doing them right? Check out this awesome article and photo guide to doing squats correctly!

Happy Squatting! 


Get every new post delivered to your Inbox.

Join 2,786 other followers