Functional Intense Training for Women
*Great Love
Our Kaia Handbags, which many girls have personally made, have brought so many women to fitness levels they thought were impossible. These bags are easy to make, easy to bring to class, and so hard to do without. The sand and Duct Tape which make up these bags are easy to fall in love with. I like to refer to the movie with Tom Hanks, “Cast Away” and his volleyball named Wilson. What would we do without our beloved best friend, the Handbag?
Ingredients:
Heat your oven
to 375 degrees. Prebake your pizza crust until just starting to brown. Toss the
kale pieces with 1 T olive oil and set aside. Mix together the crushed garlic
and the rest of the olive oil. When the crust is ready, spread the garlic and
oil mixture evenly over the top. Place the tomatoes around on top, then cover
with the kale. Heap as much as you can onto the pizza, the kale will shrink
while it cooks. Sprinkle with salt and pepper and chili flakes. Bake 25-30
minutes, until the kale is cooked and the crust is browned.
*Push ups early morning in the park
Performing multiple push ups like we do throughout the week needs variations for our different fitness levels. We have “Balance” “Strength” and “Kaia”.
Balance: is our beginner or burn out version with our knees constantly on the ground.
Strength: is pushing up on your knees and dropping back down to the ground in a full push up position.
Kaia: is no assistance required with our chest hitting the ground on each rep and arms fully extended at the top.
To be able to do full unassisted push ups, we need to work up from the bottom and start with “Balance.” Even if we can do a few Kaia push ups, that does not mean we can maintain that form and range of motivation throughout the entire workout. Drop down to whatever level you are at and get that full range of motivation for the full workout keeping the intensity high. After all, “intensity” is what we are constantly striving for in everyone. Is it more difficult, but the results you will see are worth it!
WEEK 3 MEAL PLAN: Click Here
Sometimes cooking all your vegetable for every meal can be time-consuming. An easy way to make sure you are getting all the vitamins you need as well as having a great snack throughout the day is to mix them all up in a blender. Just make sure you put some kind of citrus fruit in their to make it taste great!
*Surfer Girls in the Park
Surfer girls are one of the hardest movements we perform at Kaia. Laying on your belly and then jumping up to your feet like you’re riding a surf board takes a lot of balance, coordination, strength and agility. Hopefully we will see a few of these girls paddling out to ride the waves this summer!
Carrying weight overhead is a great workout for your shoulders, arms and core. When you add in the walking lunge, you have now found a full body exercise that will sneak up and make your toosh amazingly sore 
* Some of the 6am girls pushing the truck as a team.
Most of us know that working out and getting in shape is great for our health. However, sometimes we need to test ourselves with real world situations. Next time a kaia girl is driving past a broken down vehicle in the middle of the road, they will know they can lend a hand and push the car to the side!
Order your T-shirts, Tank Tops and Sweatshirts before June 22nd. Make sure you pick your size and how many you would like. Becca and Kira did a great job picking out and designing some great stuff
Spending time with other women is one of the most relaxing things we look forward to throughout the week. Although the workouts are tough, the wonderful feeling of accomplishment afterward is priceless. Knowing that we are focusing on ourselves for at least 1 hour out of the day is surely beneficial to our health and happiness.
We are super excited to have a ton of new happy faces in the gym next week! You will really love Kaia and I promise, if you give it all you got… you will get so much in return. Orientation for you girls is on Monday and Tuesday (sorry we switched it up). You will definitely get a good workout in though, so make sure you wear your gear & bring a water bottle. Read through the manual and we would love to answer your questions on Monday & Tuesday at orientation. Come a few minutes early to sign a release form.
As the Bikini BRIK comes to an end we see so many accomplishments that might have seemed impossible when you began. One of the best parts about our program and the community we have built, is that we do it together. Each girl relies on the one next to them for support and that extra push when needed. I want to congratulate each of you on sticking to your commitment through the easy times and the rough times. Like most things in life, starting is the hard part. Whether this is your first BRIK or not, each one of you found your physical and mental motivation to finish strong.
Great job Girls!!
