Archive for October, 2011

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October 31, 2011

Choices… They’re ALL Yours

THIS THANKSGIVING…

Make the right choice.

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It’s HALLOWEEN! Which officially means the holidays are on their way. Vow to make good choices this holiday season… Here’s a great way to start!

Join over 25 other Kaia Sacramento girls at the Run to Feed the Hungry on Thanksgiving morning by registering at: http://runtofeedthehungry.com/register/.
This is a great Sacramento tradition that supports a good cause and is a perfect way to start the big day! There are 5k and 10k options for walkers and runners.

“The average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone, according to the Caloric Control Council. “
Why not start Thanksgiving by BURNING calories instead of EATING them?

Holidays provide the perfect excuses to let it all go; we eat too much, workout too little and put the stretchy pants back on. Make this year different. Don’t lose sight of your goals and aspirations! The new year will be here before you know it, don’t back track!!

Make good choices, you’ll thank me later!

And… HAPPY BIRTHDAY to Abe (Casie’s husband and Kaia co-owner). Thanks for all you do ‘behind the scenes’ at Kaia!

Happy Week 4 Kaia Girls! Make it a great one!

-Megan
“Commit to be fit.”

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October 28, 2011

RUNNING! (Keep reading! Especially if you hate it!!)

Out of everything we do at Kaia, including the hardest or most awkward of exercises, I get the most heavy sighs and rolling of the eyes when I say the word “RUN.” I think a lot of Kaia gals would rather do an entire hour of squat thrusts, pull-ups and push-ups than to go running.

Why is that?

Well, undeniably, running isn’t easy. It’s physically and mentally tough. It requires determination, positivity and TECHNIQUE.

This last one is very important. Technique makes running better for you (running does not have to = achy knees and ankles) and makes it easier, which, hopefully, will make you LIKE it.

When I started running I was hurting after a mile or two and often felt like I was basically going to die. It only took a few specific cues and recommendations and a good pair of shoes to entirely shift my perspective. Running became a sanctuary. A happy place. Something that was all mine.

I promise you, running/jogging/walking can be this for you too. Give it a try and change your attitude about something VITAL to your health.

Steps to becoming a runner (that doesn’t hate running!):

1. Buy good shoes. 

I do not buy running shoes from anywhere but Fleet Feet. They offer the BEST customer service, watch you run, tell you if you have anything different about your stride and have a fantastic return policy. It’s worth the money.

2. Walk when you need to.

Pushing it too hard when you start running can lead to injury which leads to more distaste towards running. Start slow. Walk and run as much as feels good.

3. Learn good form.

This Saturday, October 29th, we will have a 30 minute Running Clinic for all of our Kaia girls (for free!). As a runner, Casie understands the importance of running right and wants all of us to know the basics! Take advantage of this!! If you can’t make it be sure to talk to your coach – good form is essential. I will also post the highlights from the clinic in a blog next week!

See you tomorrow morning at 7am (at the gym) for the Running Clinic followed by a fun 30 minute Power Hour! Get a good start to your weekend!

Happy Running!

-Megan
“Running is the greatest metaphor for life, because you get out of it what you put into it.” – Oprah Winfrey

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October 26, 2011

Season For Change – Week 3


Thanks Nicole T., for finding this photo!

We are already midway in our Season For Change FIT session. As the leaves change color and the weather turns colder, what changes are you making? How are you preparing for Fall and Winter? As you continue to make health & exercise a priority, you will certainly see change- in body and mind.

If someone told you that there was one thing that could make you more energetic, sleep better, fit better into your jeans, feel stronger, be in good moods and have more confidence, you’d be eager to find out what it was! Well, you can’t drink it out of a can, you can’t swallow a little pill and you can’t pay someone else to do it for you. The answer is exercise. When combined with healthy eating habits, exercise can give you everything above and more. So what are you waiting for?

Keep showing up and doing your best. Fit is in your bones!

-Megan
“First we make our habits. Then our habits make us.” – Charles C. Noble

Week 3. Half way. No turning back!

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October 24, 2011

Jump into the FIRE!


My friend Gina, giving it all she’s got!

It’s Monday. It’s getting chilly out. You’re still sore from Saturday’s Power Hour. There are a million errands you need to run… What gets you to the gym??

This week- NO EXCUSES.
Make the promise to yourself that you will show up everyday and give every workout everything you’ve got.

There are funny waves that come with exercise. There are weeks when you feel like you could never live without it, weeks when it takes every fiber of your being to walk through the door, weeks when you make tons of progress and weeks when you feel like you take two steps back. Through all of that, you must make the commitment to keep coming back on good days and bad. To fight for those extra reps, full push-ups, faster miles and rewarding results.

So ladies, I challenge you. This week, jump in, head first, into the FIRE.
Show up to your workouts ready to rock and make use of your off days. 110% all week! Leave the complaints at the door and come in with positivity and drive. You will be surprised by the difference in results!

Happy Week 3 ladies, make it YOURS! (Oh, and get on those burpees!)
-Megan
“Pain is temporary. Quitting lasts forever.” – Lance Armstrong

This week’s recipe!  Click Here

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October 21, 2011

50 Day Burpee Challenge!!

Alright ladies, it’s ON! 

Beginning Monday, October 24, 2011 Kaia FIT Sacramento will start a 50 Day Burpee Challenge.

About the BURPEE:

In Kaia terms, it’s a Squat Thrust minus the full push-up. When you come into the plank position, you lower all the way to the ground, your chest falling to the floor, and then you push up and out of it just like a Squat Thrust, ending with a jump. We have sometimes referred to Burpees as “Dead Girls.” Please feel free to ask questions or have it demonstrated in class if you have ANY confusion about how to do a proper Burpee.

About the CHALLENGE:

Your challenge is, starting Monday, to do 50 Burpees everyday for 50 days in a row. The challenge will run from October 24 – December 12. The 50 Burpees can be broken up throughout the day or done all in a row, whatever you decide.

How to PARTICIPATE:

  1. Do 50 Burpees on Monday.
  2. Do 50 Burpees on Tuesday.
  3. Do 50 Burpees on Wednesday.
  4. Okay, you get the point…
  5. Post fun pictures of yourself doing Burpees – on vacation, in the office, at the mall, ANYWHERE! More obscure the better!

This is an awesome way to keep your booty in shape over the holiday season, make a double day of your Kaia days, and have fun challenging yourself and your fellow Kaia girls!

  • Click here to see a video of a Burpee
    (notice as he moves faster, his chest falls to the ground with a less controlled push-up movement)
  • Click here to read about the challenge, inspired by personal trainer, Aubrie Richeson.
  • Click here to follow Kaia F.I.T. Roseville who motivated us to do this!!

Alright… WHO’S IN??
-Megan
“Accept the challenges so that you may feel the exhilaration of victory.” – General George S. Patton

Posted in Challenge, Kaia F.I.T. | 4 Comments »

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October 19, 2011

Season For Change – Week 2

vigor; noun - active bodily or mental strength or force

Week 2 ladies!! How are you doing? How was your first Plank Off? (Please share results in comments!!)

I must say, so far Season For Change has been full of some pretty great workouts! They have been fun, fast, intense, challenging and SWEATY!

Over the weekend I participated in the Nike Women’s Marathon (I did the half, 13.1 mi) and what an amazing  experience that was. Over 22,000 women of every shape, size, age and background were with me running through San Francisco and it may have been one of the most inspirational experiences of my life.

And then came Monday. I was sore (hello, under-training!), back to work and feeling a little ‘blah’. I guess I really had a case of the Mondays… add on a parking ticket and I was not feeling my greatest. My first thought? “I NEED TO WORKOUT.” It is funny how Kaia workouts are much more than just a great way to burn calories, stay in shape and meet new people. They are a release, an hour of escape from life and absolutely awesome. Use your workouts not only for physical gain, but mental as well. Use the time to breath, let go of life’s inconveniences, sweat out any stress or anger and enter the world a happier person. Let our gym be your sanctuary!

Good luck on your Plank-Offs tomorrow, find the extra push to BEAT THOSE TIMES! Find your vigor!

-Megan
“Even if you fall flat on your face, at least you’re moving forward.” -unknown 

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October 17, 2011

POWER!

Thank you to the 30 or so Saturday warriors who showed up for a great Power Hour session! Casie and Raina said it was a fantastic hour of circuit training, weights and a little Kaia flow!

Power hours are a perfect addition to your three days a week at Kaia. In reality, we should all be working out 5-6 days/week. The three days a week you spend at Kaia should not be your only active days. Fill your Tuesdays, Fridays, and Saturdays with walking, running, yoga, biking, mini-workouts at home, 3 sets of 12, Power Hour and anything else you can think of! I personally like to take Sundays to rest, clear my head and mentally prepare for another great week.

And so starts Week 2 of Season For Change! This week, make it your goal to really challenge yourself. Try the Strength and Kaia versions of exercises even if they scare you. Get up on that BIG box, lift the HEAVIER ball, run a little FASTER. Always strive to push yourself, do better and reach new goals. You’re never going to get that rope climb if you don’t touch the rope. You’re never going to get that handstand if you don’t try going upside down! Go for it this week, ladies! (Always ask your coach for help if you want to try something new or different during class, that’s what we’re here for!)

Also, a big HAPPY BIRTHDAY to our very own Casie! Her actual birthday was yesterday, 10/16, but be sure to tell her Happy Birthday anytime you see her this week!

Happy Monday!

-Megan
“Take care of your body. It’s the only place you have to live.” – Jim Rohn

 

For this week’s recipe, go here. 


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October 14, 2011

What’s Your Word?


One of my favorite things about Kaia is never knowing what to expect when you walk through the door. Every workout is different, hard for a new reason, sometimes exposing our new found strengths or our greatest weaknesses. This is why Kaia works – it keeps us surprised and coming back for more.

And as we each travel through our unique Kaia journey and the road makes unexpected turns, maybe hits a speed bump or two, or (hopefully) sets itself in auto-pilot and lets us speed along, we continually have to find and fight for our drive.

Within those workouts, what keeps YOU going? We each have our own drive, our own push, our adrenaline pumping force that keeps us fighting. What is your thought, phrase or word that keeps you going through those last few painful seconds or last two shaky reps?
Post your reply to comments!

-Megan
‘You can’t connect the dots looking forward; you can only connect them looking backwards.’ -Steve Jobs

P.S.-See you tomorrow morning at 7 a.m. (at the gym) for Power Hour! If you’ve never been, join us! It’s a great way to start the weekend!

And… a great smoothie recipe from Kaia 9am-er, Johna:
In blender: 1 small to medium apple chopped, bunch-o-spinach, 1/4 to 1/2 lemon (segments or just the juice), 1 scoop vanilla protein powder, 1 serving TJ’s Green Super Food powder, 1/2 cup almond milk or water, truvia to taste, fresh ginger to taste, a few ice cubes and blend well. 
Thanks, Johna!

Posted in Kaia F.I.T. | 6 Comments »

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October 12, 2011

Season For Change – Week 1

Be Determined!!

Week 1 of our new FIT session, Season For Change, is well underway!

As we enter the next 5-weeks of our Kaia journey, find your own DETERMINATION. Determination to show up, give it everything you’ve got, eat well, drink lots of water, rest and come back again the next day!

On those rainy, gloomy, cold days it might be extra hard to jump out of bed or get to Kaia after work. This is when you must find your deepest, inner motivation and get your a$$ to the gym!! The rest of your Kaia girls are counting on you! And remember – ‘There’s no such thing as bad weather. Just bad clothing.’

Start Week 1 off with a bang, make it to every class and encourage your fellow athletes. Kaia is our sport and this is your team! Push each other to keep going when it’s the toughest, revel in your successes and overcome your failures.

Keep up the great work and make this session your best!

Megan
‘The finish line is just the beginning of a whole new race.’ -unknown

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October 11, 2011

Megan here… With your BRIK Wrap-up!

Heather & Jenna getting dirty!

Hello Kaia girls!

Can you believe our 6-week “Back To You” BRIK has already come and gone?! I guess time really does fly when you’re having fun… or maybe time flies when you’re doing squat thrusts, eating right, running your first 5K, and doing tire flips in the mud after chugging a beer!

The “Back To You” BRIK was an inspirational journey for about 90 Sacramento women. When you change your eating habits and work out 5 days a week, you’re bound to see some pretty incredible results. Pounds, inches, fears and pains all disappeared for our Kaia girls and there are simply too many amazing stories to tell.

Nonetheless, after all of this hard work and dedication, Casie and Abe (Kaia FIT Sac owners) thought the girls deserved a fantastic party to wrap it all up! And by party they meant a wet and dirty obstacle course, a potluck, beer and skinny girl margaritas! It was such a blast!

Thank you to everyone who came out (Kaia girls and supportive spouses!) and to Casie and Abe for their continuing commitment to Kaia. It truly is a family and I’m personally proud to sweat, grunt, triumph and chug beer next to each and every one of you!

-Megan

‘Nothing great was ever achieved without enthusiasm.’ -Ralph Waldo Emerson

For more pictures* from the BRIK party, go here.

*Thanks girls, I stole lots of photos from your Facebook albums to compile this album! :)

Posted in BRIK, Kaia F.I.T. | 2 Comments »

October 3, 2011

OMG!

* Sometimes we feel like this might actually happen :)

Our bodies are amazing machines.  We all have a little intrinsic sensor that will know when enough is enough, stopping you in your tracks well before any dramatic death happens.   Being able to push yourself during your workout is 100% mental.  If you are feeding the burning desire to quit and take a break, then you will definetly quit and rest.  However, if you feed your motivation and keep your sights on the goal, you will eventually get to the end. 

This is an important skill to develop while you are in the middle of a painful workout and it happens to be extremely useful in our day-to-day lives.  

As we enter our last week of the BRIK, make sure you are feeding your motivation the fuel it needs to finish strong!!!

If you haven’t signed up for your next session make sure to do ASAP.  Some time slots are already full!!  Sign up Online!!

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