September 22, 2011
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We are very excited for all the girls who completed this weekends Iron Girl Triathlon! For most of the girls this was their 1st Tri and they ROCKED IT! Getting into the lake at 7:30am was not easy, but they braved the cold, and warmed up on the bike ride and finished strong with the run. We are so proud of all of you for completed such a huge life accomplishment!
This weekend we are meeting at:
Ansel Hoffeman Park
Make sure you park on the street near the address below so we all don’t have to pay for parking:
6242 Kenneth Ave, Carmichael, Ca 95608
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September 13, 2011
* Just Love This Pictures!!
Just a quick reminder that the Kaia Living Fit Support Group is meeting again this and every Wednesday evening at 6:30pm at the Kaia gym. There is no charge for this opportunity to meet up with others from Kaia in this relaxed, friendly setting. We all know that changing our lifestyle for the better is not just a matter of exercise. If you could benefit from a little extra support, would like to exchange ideas on exercise or food, bond with others from Kaia, or just want to discuss your goals, struggles and successes, then please drop in and give the group a try!
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September 10, 2011
* The BRIK girls all together for the Saturday run
It was a beautiful run this morning with a great turn out!!!!
We started by crossing the river through Fair Oaks then we did “Killer Hill Repeats”
Hill repeats are a great way to reach your maximum intensity while sprinting up the hill. By training yourself to run at your max effort for a short period of time, it will increase your overall endurance significantly.
Post your scores from today on Facebook or to comments.
Great job today!!
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September 9, 2011
* Great job getting high on the wall
Lets face it, walking your feet up on a wall is tough especially for your first couple of attempts. However, like everything we do here, they get easier. I’d be lying if I said you will grow to like them, but they do get easier. This is because we spend so much of our lives upright and holding ourselves upside down is not only foreign, but extremely taxing on our upper body muscles. The benefits of this simple task are great for in the gym and out of the gym.
How do you Girls feel? Leave a comment and share your thoughts
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September 7, 2011
* Running Man abdominal exercises
Make sure you really enjoy the days we spend out at the parks. Once it starts raining and getting cold, we will mostly be indoors until Spring. Soak up the sun and breath in the fresh air. And don’t forget to stop and smell the roses every now and then 
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September 5, 2011
* Love this workout
Yeah! We have completed the first week of BRIK! I really love this time of year. I remember the first BRIK and how difficult it was to stick to the nutrition plan and make it to the workouts 5 days a week. But in the end we made it! When it was over I not only changed my fitness level and my body, but I had a new sense of confidence about myself. I knew that if I could stick to something for 6 weeks, I could stick to a goal for 6 months or longer? I guess what I realized was that habits can be broken and I can change my life anytime I want to. All I had to do was TRY and also make sure I surrounded myself with women with the same interest, the same goals and women I would look up to.
Leave a comment to share who some of the girls you look up to!
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September 3, 2011
* Coach Raina hitting a perfect Pull up
For many of us, pull ups can be an intimidating exercise. They take a lot of practice and determination to increase our upper body strength so our chin gets over the bar. There are usually 3 variations of the pull up we do here at Kaia.
1. The Jumping Pull-up
2. The Kipping Pull-up
3. The Dead Hang or Strict pull-up
Each of these variations has a distinctly different effect on our muscles and overall performance. On your next workout with pull ups, try all 3 different variation whether you can complete none or 20. It’s a great tool to use to track your progress. If you are not sure how to do any of them, don’t worry, we will teach you 
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September 1, 2011
* The 9am girls with their “Game Faces” on getting ready for the Tire Races!
On the first day of the BRIK we did a fun competition in teams of 2 flipping tires a set distance. Strong work to all the girls for keeping proper form and pushing it to the limits. When flipping over these big tires, remember to keep your back straight, head up and drive your body into the tire while using your biggest muscles… your legs
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