Archive for December, 2011

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December 30, 2011

BRIK Prep 101

What’s a Brick/BRIK?
>The term “Brick” comes from triathlon training. Triathletes implement “Bricks” in their training routine, meaning doing two different workouts one after another with little or no rest. Think about “stacking bricks” – for example, a 10 mile bike ride followed by a 3 mile run.
>At Kaia, our BRIK is an intense, 6-week program where we workout 5 days a week. We implement plyometrics, yoga/Kaia Flow and running. This constantly keeps your muscles surprised and working towards strength, flexibility and speed!

Whether you’ve been at Kaia for a year or this is your very first session, it’s normal to be nervous. It’s a new journey with new goals, hopes and fears. But you’ve already done the hard part- you’ve committed! So come in on Monday prepared and determined to make this the absolute best start to 2012!!

BRIK TIPS:

1. Read the manual. Not only will it get you pumped up for your first week, but you’ll be in the loop on Kaia terms and what is expected of you for this 6-week program.

2. Supplies. You should have your own: yoga mat, jump rope, resistance band, good workout shoes and supportive sports bra. (Keep your yoga mat, jump rope and resistance band in your trunk so you always have it for class if it’s needed that day!)

3. Facebook & kaiafitsacramento.com. Become our friend on Facebook so you can stay up to date on what’s going on! Plus, we love posting photos from workouts, you might just see yourself on our page! Also, subscribe to this blog by putting your e-mail address in on the right side of the page. You will be notified every time there is a new post!

4. The first day. Come a few minutes early to mingle with other girls and sign a release form (if it’s your first Kaia class). There will be an orientation; but don’t worry, we will still get a workout in!!

MISSION: To Create Strong Bodies and Powerful Minds.
We want to make fitness contagious, by inspiring women to reach beyond what they thought possible.
We Kan Run…We Kan Play…We Kan Get Kaia F.I.T!

Kaia: (Ki-Uh): one with a beautiful body
F.I.T.: Functional Intense Training

Always feel free to e-mail us with any questions or concerns! Kaiafitsacramento@hotmail.com

See you soon!
-Megan

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December 29, 2011

Workout #6 – THANKFUL THURSDAY

I am thankful for: My Kaia family. BRIK starting in 4 days (thank goodness!). The ability to workout. The drive to workout. The women that keep me accountable everyday at the gym. Knowing how to eat healthy. Having an army behind me also trying to eat healthy. The motivation I find at Kaia. Each and every one of YOU.

Thankful Thursday

Begin in child’s pose. Take 10 deep breaths and set your intention for your workout. Think about why you’re doing it and what you’re grateful for.

15 sun salutations. Take your time and make every movement count.

Down dog, 5 breaths.
Raise your right leg to the sky, 3 breaths.
Raise your left leg to the sky, 3 breaths.
Down dog, 5 breaths.

Rest in child’s pose.

Come into a wide squat pose, sink deep. 15 pulses.
Hold squat, 5 breaths.
Come onto your tip-toes, 5 breaths.
Hold squat, 5 breaths.
15 pulses.

Rest in child’s pose.

Standing, take tree pose, arms overhead.
10 breaths right leg, 10 breaths left leg.

Boat pose, both feet off the ground, arms out.
Hold for 10 breaths.
Rest, repeat 3 x.

Savasana.
Hope to see you all on Saturday for our Resolution Run!!

-Megan

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December 28, 2011

Workout #5 – WAGON WEDNESDAY (as in, get back on it!)

Christmas weekend has come and gone. The New Year is almost here. For me, this is when I feel the “blah’s“…
Does this sound familiar? “Oh man, I ate too much! I haven’t worked out in days! I’m watching so much TV! I think I’ll wear leggings today…” You are not alone!

They say the first 10-15 minutes of your workout is the hardest… That getting going part. Well, I think that same idea applies to your first workout after some time off. It’s hard to find motivation. That same motivation that only a week ago you couldn’t imagine waking up without. Well, the time is now!!! Get back on the workout wagon! You will thank yourself next Monday when the first workout of BRIK feels great!

Wagon Wednesday 

Warm-up: Jump rope – 25 singles, 10 R foot, 10 L foot, repeat x 5

Tabata (20 seconds ON, 10 seconds REST – 8 times, totaling 4 minutes each exercise)
>The first 20 sec ON should be your MAX reps, try to reach that number every time!

-High-knees
-V-ups
-Push-ups
-Squats
-Mountain climbers

Then… JANE FONDA!
On all fours, in table-top position:

12 fire hydrants Right, Left
12 leg lifts (straight leg) Right, Left
12 side leg lifts (straight leg out to side) Right, Left
12 little circles (bent knee, out to the side) Right, Left

Happy workout ladies!

-Megan
“YOU ONLY REGRET THE THINGS YOU DO NOT DO.”


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December 26, 2011

Workout #4 – MERRY MONDAY

Hope everyone had a wonderful holiday… Now get off the couch and work off that eggnog!

Merry Monday 

Run 4, 100 meter sprints (straightaway of track or 20 seconds)
Run 2, 200 meter sprints   (curve+straightaway of track or 45 seconds)
Run 1, 400 m sprints  (1 lap of track, or 2 minutes)

repeat x 3

Then 3 rounds of:

5 squat thrusts
10 push ups
15 squats
20 russian twists

Have a great day ladies, see you in ONE WEEK! Can’t wait!!

-Megan

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December 25, 2011

MERRY CHRISTMAS!

Wishing our Kaia family a wonderful holiday! Whether it’s a house full of guests, a day of travel, or simply a day off with your loved ones, SOAK IT IN! Take the time to think about all the good things in life and enjoy yourself.

There will be 3 more at-home workouts next week and 2 more free Kaia FLOW classes. Stay ACTIVE before BRIK, you won’t regret it!

April said it best, “A Kaia girl is a Kaia girl everyday, not just when she’s at the gym.” 

See you soon!

-Megan
Check out the new recipe, provided by Patti H. in the 9 a.m. Thanks Patti, they’re delicious!!

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December 22, 2011

Workout #3- THURSDAY THRASHER

You will be surprised how sweaty you can get in a short amount of time!

Today’s workout:

“Thursday Thrasher”
20 min AMRAP (As Many Rounds As Possible)

10 Chaturunga push-ups (elbows in, arms brush your sides as you lower up & down)
20 Plyo jumps (use a curb or park bench; if neither is available do Tuck jumps)
30 Weighted squats (use a handbag, dumbbell, bag of dog food, whatever you’ve got!)
40 Sit-ups (add weight for Kaia!)
50 Jump ropes (or 20 double-unders)

Repeat as many times as possible in 20 minutes!
Post how many rounds you get to Facebook!

If you’re not feeling like this 20 minutes was enough, add the following to your workout:

2 mile interval run
1/4 mile at easy pace
1/4 mile at hard pace
1/4 mile at moderate pace
1/4 mile at hard pace
1/4 mile at moderate pace
1/4 mile at hard pace
1/4 mile at moderate pace
1/4 mile at easy pace

Merry almost Christmas, gals! Hope to see you at Power Hour on Saturday (12/24, 7 a.m.)- It’ll be fun!

-Megan
“People say that losing weight is no walk in the park.  When I hear that I think, yeah, that’s the problem.” –  Chris Adams

Posted in Challenge, Kaia F.I.T., Running | 1 Comment »

December 21, 2011

Workout #2- WEDNESDAY WONDER WOMAN

Today’s workout, perfect for fighting the December chills.
(Thank you, Raina, for writing this one!)
-
5 minute warm up- walk/jog/ jump rope/ sun salutations/dynamic stretching
-
100 jump rope
100 bicycles (R/L=1)
100 jumping jacks
100 band rows
100 flutter kicks
-
1 minute plank hold
1 minute rest
-
90 jump rope 40’s
90 reach to the sky
90 mtn climers (R/L=1)
90 band presses
90 cobbler crunches
-
1 min plank hold
1 minute rest
-
80 jump rope 30’s
80 ankle slappers (R/L=1)
80 bridge bun pumpers
80 band bicep curls
80 running man
-
1 min plank hold
1 minute rest
-
70 jump rope 20’s
70 side plank crunches (35 each side)
70 squats
70 band tricep extensions
70 arch ups
-
1 minute plank
1 minute rest
-
60 jump rope 10’s
60 v-ups (alternating v-ups)
60 tricep dips (crab dips)
60 band over unders
60 plank knee walks (in plank- knee to elbows)
-
1 minute plank
1 minute rest
-
50 jump rope
50 bicycles (R/L=1)
50 jumping jacks
50 band rows
50 flutter kicks
-
1 minute plank hold
1 minute rest
-
40 jump rope
40 reach to the sky
40 mtn climbers (R/L=1)
40 band presses
40 cobbler crunches
-
1 min plank hold
1 minute rest
-
30 jump rope
30 ankle slappers (R/L=1)
30 bridge bun pumpers
30 band bicep curls
30 running man
-
1 min plank hold
1 minute rest
-
20 jump rope
20 side plank crunches (10 each side)
20 squats
20 band tricep extensions
20 arch ups
-
1 minute plank
1 minute rest
-
10 jump rope
10 v-ups (alternating v-ups)
10 tricep dips (crab dips)
10 band over-unders
10 plank knee walks (in plank position- knee to elbows)
-
5-10 minute cool down. Stretching.

Confused about any of these exercises? Ask us on Facebook, we’ll get back to you ASAP!

-Megan (and Raina!) 

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

December 19, 2011

Workout #1- MONDAY MADNESS

Well, let’s just get it started off with a BANG!

“Monday Madness”
21 – 18 – 15 – 12 – 9 – 6

Explanation: Complete each of the following exercises 21 times, jump rope, then 18 times, jump rope… making your way down through 6 reps, jumping rope after each round. Time yourself and post your score to Facebook!

>Push-ups 
(Balance = On your knees, Strength = Half-c’s, Kaia = Full, strict push-up)
> Jacks
(Balance = Stepping out, Strength = Jumping, regular jacks, Kaia = Power jacks)
> Running man
(counting 1 leg)
> Squats
(Balance = air squat, knees behind toes!, Strength = 90 degree squat, Kaia = Try to break 90 degree, DEEP squat!)
> Sit-ups
> In between each round, COMPLETE 20 JUMP ROPES

Have fun, find your hard, and always feel free to post questions to our Facebook page!

-Megan

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

December 18, 2011

AT-HOME Workouts!

HELLO KAIA GIRLS!

Since we have two weeks off, I am going to give you some at-home workouts each week in addition to the free classes being offered at Kaia! (Look, we have added extra FLOW!)

FREE CLASSES (all at the gym):

12/20, Tuesday, 6 p.m.: Kaia FLOW
12/21, Wednesday, 6 p.m.: Kaia FLOW

12/24, Saturday, 7 a.m.: POWER HOUR

12/27, Tuesday, 6 p.m.: Kaia FLOW
12/28, Wednesday, 6 p.m.: Kaia FLOW

AT-HOME WORKOUTS will be posted:

12/19, Monday
12/21, Wednesday
12/22, Thursday

12/26, Monday
12/28, Wednesday
12/29, Thursday

RESOLUTION RUN 5K

12/31, Saturday, 9 a.m. (register today!)

Don’t let two weeks ‘off’ change your habits! You have worked so hard to make exercise a part of your daily life, don’t let that go! Try meeting up with fellow Kaia girls and doing the workouts together or in a park. Stay active and involved so that you can come into the January BRIK ready to rock!

Happy Holidays to my Kaia family!

-Megan
SUBSCRIBE to this blog to be sure you don’t miss a workout!!  

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December 15, 2011

Delicious & Nutritious!

Aisles and shelves of choices. Websites and articles full of suggestions. WHAT TO BUY? WHAT TO EAT? HOW MUCH TO MAKE?

I know it can be overwhelming. Regular exercise is great, but you will only see the results you want by adding in proper nutrition. The Kaia Commandments are an awesome guide and can be found in detail in your upcoming BRIK manual.

For a bit of a head start, here they are in my own words, each with some tips of how I’ve personally implemented them in my life.

THE KAIA COMMANDMENTS

1. Follow the 10 Commandments! They only work if you give them a chance to.

2. WATER. This is a big one with me. You should never feel thirsty- that means you’re dehydrated! Constantly drink water- shoot for 80-100 oz. per day, more when you’re training. If you know that drinking enough water is hard for you, try keeping a  water log!

3. Eat dinner before 6:00pm & not past 7:00pm. This one is really hard for me, especially because I work nights. When it’s not possible for me to eat this early, I try to at least make my late dinner a light one. Try salad, veggies and smoothies!

4. Eat 30 to 35 Grams of Fiber a Day. Fiber is essential to weight-loss and good digestion. It’s hard to get if you’re not paying special attention to it. I get it mostly by beans and dark greens but I also use fiber powder (bought it at a vitamin store) to add to smoothies and cereal.

5. No or Little Alcohol. If this freaks you out, you’re not alone. But also think about why it freaks you out. Is it because it’s a daily habit, something you’re used to (like drinking coffee)? Or is it something you enjoy doing socially or to unwind? A cocktail or glass of wine can be nice at the end of the day, but be sure to LIMIT it. Try only drinking once a week, or only having one drink at a time. There is a lot of sugar in wine and mixers and a ton of carbs in beer. Think about what you’re drinking!

6. Sugar is the devil! Fat doesn’t come from fat. It comes from sugar. Try not to eat anything over 9 grams of sugar. This is a fantastic number to get in your head- read labels and commit to staying under 9g!!

7. No White Stuff! Chances are, if it’s white, it’s been bleached. This means it has been stripped of many natural (and good for you) ingredients. Skip the white sugar (and fake sugar), white  bread, white pasta and white rice. In my opinion, limit these starchy carbs in general. You will feel less bloated and will be amazed how quickly you see results on the scale.

8. Never Skip Meals. You don’t lose weight by not eating! You lose weight by eating A LOT OF THE RIGHT STUFF. Think fast metabolism! Eat a lot of healthy small meals and snacks. You shouldn’t ever feel like you’re starving yourself to lose pounds- this won’t work in the long run, I promise!

9. Cut the Crap…No Artificial or Processed Anything! Try a week of eating nothing with more than 5 ingredients. It’s amazing how much crap they put in our food. Try eating mostly fresh, raw foods or making things at home. The more stuff that’s in it, the harder it is for your body to process.

10. Eat Unlimited Veggies! The darker they are the better. Also, stay away from starchy root vegetables (potatoes, for example). You will feel FULL and CLEAN when you eat healthy veggies.

Always feel free to ask me or any other coach for tips on healthy eating, daily habits and proper nutrition. It’s essential!!

-Megan

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December 14, 2011

Kaia is a TEAM Sport

This is not 24-hour fitness. This is not a room full of strangers. Sure, YOU drive to the gym. YOU show up everyday. YOU pay for it. But this is not just a gym full of individuals. This is Kaia FIT and this is your TEAM.

Part of why we ask you to commit to a class time is so that you commit to your classmates each morning or evening. These women are what keep you accountable, committed, inspired and driven. Kaia is a sport. You are an athlete. And your class is your team.

This is an important way to look at what we do at Kaia FIT. Especially during BRIK. The 6-week BRIK program is unique and challenging… finding camaraderie is vital. The women beside you each day feel exactly what you feel and are important in keeping you going, whether you realize it or not. It is equally important to recognize your role in this relationship. You might not know that you are someone else’s role model, example and silent teacher.

Come into the gym, not only as a committed athlete (YES- you are all athletes!), but also as a devoted teammate.

It’s Week 5, there is no better time than now to give it your ALL!

-Megan
“The nice thing about teamwork is that you always have others on your side.” – Margaret Carty

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December 12, 2011

Resolution BRIK!!

Our January bootcamp, “Resolution BRIK”, is right around the corner! And NOW is the time to sign-up. Classes are filling up quickly. Here is all the info you need to have a great first 6-weeks of 2012.

Class times:

5 a.m., 6 a.m., 7 a.m ., 9 a.m., 5 p.m., 6 p.m., 7p.m.

Class schedule:

January 2- February 11, 2012
Mondays, Tuesdays, Thursdays, Fridays, Saturdays (Saturdays all class times meet together at 7 a.m.)

Prices:

BRIK only: $249 – Less than $9 a class!
Kaia Auto-pay: $119 monthly – Commit to your Resolution!
Click here to sign-up! 

We are SO excited to spend the new year with you girls! I know it’s going to be the best yet!! Here’s to being happy, healthy and Kaia FIT!

-Megan
Share this video with your friends & family! 

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December 9, 2011

December Promise

Thank you Nona, for finding this!

December. Such a beautiful month. The leaves are falling, the air smells of fires burning, Christmas lights are twinkling… And then come the holiday party invites, the gingerbread lattes, late nights, in-laws, long days of shopping, traveling in holiday traffic, drinking wine, eating cookies… And the list goes on!

Don’t be a victim to December. Take in it’s crisp air and time spent with family and friends. Leave the eggnog and mashed potatoes to the rest of the bunch!

Remember that the holidays go by fast and, before you know it, you’ll be making your New Year’s resolutions. Don’t take two steps back when you want to take some big steps forward in just a few weeks!

Stay strong Kaia girls! Have a fun month filled with joy and love. And remember, it’s ok to be selfish and still get to the gym, take a run and eat right!

-Megan
“In the depth of winter I finally learned that there was in me an invincible summer.” - Albert Camus

 

Posted in Kaia F.I.T., Nutrition | 1 Comment »

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December 7, 2011

FORM and F.R.O.M. – Know ‘em and Love ‘em!

We can’t say it enough, so we’re going to keep saying it… over and over. Use proper FORM and strive for the FULL RANGE OF MOTION (F.R.O.M.)!

FORM is all about doing things right. There is SO much more to gain out of a movement or exercise when it’s done with proper form. A push-up done with perfect form on your knees (Balance version) is much more beneficial than a full (Kaia version) push-up done wrong. Don’t ever sacrifice form just to do something at a higher level. It will do you more good to progress naturally with correct form. And then, when you do a Kaia push-up with all that strength you’ve gained, it will be perfect!

F.R.O.M., standing for Full Range of Motion is just that- expressing a movement to it’s fullest. To use the push-up as an example again, barely bending your elbows and moving up and down a couple of inches is not using the full range of motion. Instead, much more will be gained by ‘”getting your boobies to the ground” and pushing all the way back up.

If you can’t get the full range of motion with proper form, then drop down to a level where you can. It will count in the long run, I promise! Always feel free to try things at Strength and Kaia, but if you ever feel like your form is lacking or that you aren’t getting the most out of the movement, NEVER hesitate to drop down to the Balance version of the exercise. And if you don’t know what that entails, always ask a coach!

-Megan
“Life is a learning experience, only if you learn.”  - Yogi Berra 

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December 6, 2011

Stay Informed!!

There is a lot going on in the next few weeks… So here’s a little post to keep you POSTED!

Please ask any coach for more details on any of the above! Let’s make sure we stay fit & healthy through the holidays and then start 2012 right!

-Megan
New recipe, check it out! 

Posted in BRIK, Kaia F.I.T., Running | Leave a Comment »

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