Archive for February, 2012

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February 29, 2012

Staying CONNECTED.

Stay mentally connected to your workouts!

When I think about being connected to a workout I automatically think about yoga and running. Those are the times when I really commit to a certain mental state. In yoga, it’s all about breath, letting it lead our movement and staying connected to our mind as much as we are to our body. During a run (especially a longer one), a strong and determined mental state is key. I’ve actually stopped bringing music on my runs because I feel like I can be in better tune with my mind and body without it… just me, that trail or road, and nothing else.

So, I’d say, during these kinds of workouts, I’m really connected to what’s going on- physically, mentally and sometimes spiritually. However, in the gym, with my Kaia girls, I get so caught up in the fun of it, the speed of it and the general busy nature of the workouts, that I forgot to focus on that connection.

I was inspired to write this by an article in the magazine, “Natural Health”. The article is titled ‘Empowering Exercise’ and I immediately thought, “I WANT TO EMPOWER MY EXERCISE!!” It goes on to provide suggestions for making a strong mental connection to your exercises, giving each part of the body an emotional focus.
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Chest = OPENNESS
Shoulders = INTEGRITY
Back = FEARLESSNESS
Abs = INTUITION
Lower Body = POWER


Which of these ideas do you relate with the most? Think about the emotional connection you make to certain exercises and pay attention to it! Really soak in the feelings that come along with a movement, positive and negative. By focusing more attention on these deeper connections, we will get more out of our workouts! And, hopefully, we will find that extra ounce of fight, those last few seconds of push, and really go for it!

Have a great Wednesday, ladies! Happy Week 3!

-Megan
“First say to yourself what you would be; and then do what you have to do.” – Epictetus

 

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

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February 27, 2012

Kaia Girl Profile: Kathy DeGuerre

Kathy (front row, far left) and her 6 a.m. girls!

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This story is especially near to my heart as it is written by my future Mother-in-law, Kathy. She has demonstrated everything a true Kaia girl possesses- commitment, determination, positivity and the “I kan” spirit! She is an amazing woman and I can’t thank her enough for sharing these sweet words!
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“Wow, when I read Megan’s recent post about the TOP 10 Excuses Not to Exercise my first thought was “That little stinker, she must have been writing down all the excuses I spouted off for why I wasn’t working out and getting fit!” I had said them ALL (well, except for the one that said: I’m thin already!).  I always had great intentions and did plenty of talking about losing weight….but I never quite got around to putting a plan in motion. Well, you all know Megan – she is a girl of action – so she slyly put a plan in motion for me!  About mid August, she told me about Kaia FIT and that a BRIK session was starting at the end of the month – she encouraged me to join…..but of course I came up with many excuses as to why I couldn’t and she just gave me “that look” and continued to gently push me towards Kaia. After some prodding, I finally checked out the website which resulted in instant heart palpitations from just looking at it….I said, “Are you sure I can do this….this looks too hard core and I am OLD!” Again, she gave me “that look” and said, “Of course you KAN!” With trepidation and fear, I finally made the decision to sign up and life hasn’t been quite the same since…..and that is a very good thing!
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I admit that I spent the first BRIK blindly following and trying to keep up with each workout…..it was not about form….it was about survival. With the help and support of the Kaia coaches and all the Kaia girls, I did survive and I will never forget the surprising sense of wonder (and accomplishment) I felt when I started the next FIT session and I found myself breezing through the exercises that I could barely do when I started…..it felt amazing! I truly never envisioned myself being able to do pushups, planks, kaia builders, or any of the crazy things we do every day….and it filled me with a renewed belief in myself and the power of ME. Each day I feel so grateful that I get to share this experience with so many amazing ladies that show up every morning with smiles, words of encouragement, a sense of fun and the ability to kick some serious butt! There is a special magic in Kaia that is hard to define but seems to have everything to do with the enthusiasm, support, commitment and strength of the women around us……it is like we have a secret sisterhood or something…..and I wonder – is the “magic” really the knowledge that we are having so much FUN pushing ourselves to do so much MORE than we ever thought possible?  It’s like if we don’t do another thing with our day……we have already accomplished so much more that we thought we could…such a great feeling!
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So Megan…..thanks for “that look” that got me started me on this journey and forgive me for the many “dagger looks” I have given you along the way…..the hard work has paid off and I have seen great results with the loss of 20 lbs, 20.5 inches, and 6.2% body fat! And for the record, the look I enjoy the most is that quiet little satisfied smile you give me that says….”See, I told you, of course you KAN!”
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However, for me, the big payoff will be the joy I feel as I slip into that beautiful size 6P dress on May 25th (versus the size 12 dress I wore to your engagement party) to witness the celebration of two people I love dearly begin a “life journey” together!! Thanks for inviting me to be a part of your Kaia family and I can’t wait until you officially become a part of my family!!!”

Thank you SO much for sharing, Kathy! I can’t wait to see all the progress you continue to make and to celebrate with you at the wedding! 

Hope her story has inspired you as it has me! Happy Monday!

Love, Megan

Posted in Kaia F.I.T. | 8 Comments »

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February 23, 2012

Sharing Some Workout Love…

Sharin' the LOVE!

A lot of you have been looking for things to do on your ‘off’ days from Kaia, so here are a few “back pocket” ideas for you when you have limited time and equipment! Sometimes keeping it quick & simple is the perfect way to get something in on a busy day!!

Tabatas (choose 5 of the following to do in a row, no rests)
Tabata = 4 min total, 20 sec on 10 sec off 

  • Push-ups
  • Squat thrusts
  • Sit-ups
  • Power jacks
  • Squats
  • Down-dog push-ups
  • Bicycles
  • High-knees
  • Handstand kick-ups
  • Bun pumpers
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Amrap – 10 minutes
Amrap = As Many Rounds As Possible
5 push-ups with a clap
10 v-ups
15 deep squats
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Resistance band workout
10 squat & press (deep squat, press band to the sky)
20 lateral raises (lift band straight out to sides)
30 bicep curls (stepping on your band)
40 sitting rows (band around feet)
50 paddlers (wrap band around poll, tree or bedpost)

Week 2 of Share the Love is coming to an end… Which means you are almost half way through the FIT session! WAY TO GO!
I hope you have been finding accountability and new friendship in your Share the Love partner. If you haven’t taken advantage of this new partner in crime, now’s the time! Text, e-mail, call! We all need someone to cheer us on and they need us to be there for them too!

Hope you enjoy the workouts!

-Megan

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February 22, 2012

Inner Strength

"I'm a single mom of three and a breast cancer survivor. My girls are my inspiration!" - Gordana Jakopcevic (found on crossfit.com)

The strength to get up in the morning before the sun. The strength to head to the gym straight after a long day at work. The strength to walk through the door. The strength to give it everything you’ve got, have sweat running down your face and keep going. The strength to come back for more.

This all takes INNER strength and every Kaia girl possesses it. These are the choices that require a strong, deep-founded commitment to doing something for yourself. It’s these choices that lead to physical choices like picking up the heavier weight, running a little faster, and squatting a little deeper. Then you find your outer strength. Push-ups get a little easier and so does walking through that door.

It is not all about the number on the scale or even the number on your pant size. Sure, those things matter to us. I’m not here to say they don’t. But there is something inside of us that forms at Kaia that is much more important; Kaia girls have confidence, ability, happiness, community, a little extra pep in their step.

Keep coming though that door. Not just for the numbers, but for the inner strength you inevitably gain. That is worth more than anything!

-Megan
“Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” – Dr. Martin Luther King, Jr.

Posted in Kaia F.I.T. | 3 Comments »

February 20, 2012

WHAT to eat, WHEN to eat it

FIT sessions might not be as nutrition focused as our 6-week Briks, but that does not mean you should give in to crappy food!
Here are some friendly reminders of what to include and exclude from your diet!

Nutrition YES’s

Greens… Kale, chard, spinach, etc!
Unlimited veggies
Fruit
Lean meat
Healthy ‘starch’ substitutes (beans, quinoa, oats)
80+ oz. of Water per day
At least 1000-1200 calories/day

Nutrition NO’s/In Moderation

Processed foods (this includes soda)
Sugar over 9g
Carbs like pasta, bread, tortillas… And when you do, make them WHOLE WHEAT!
Alcohol
Dairy  (If you haven’t discovered Almond Milk yet, give it a try!)

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WHEN to Eat 

Always eat breakfast
Plan snacks!
Eat 5 times a day (Breakfast, morning snack, lunch, afternoon snack, dinner)
Don’t eat past 7:00p.m. or at least 3 hours before you go to bed
Curb late night cravings with herbal teas and fruit!

Example of a good eating day for me:
-Trio bar before the gym (made of nuts, seeds, and fruit)
-Post-workout Breakfast: two eggs, veggies of choice, avocado
-Snack: banana and peanut butter
-Lunch: Salad of spinach or mixed greens, veggies, nuts, mustard dressing and lean meat of choice
-Snack: Handful of nuts or fruit
-Dinner: Homemade stew or stir-fry (Keep this meal small and light!)
-Post dinner: Handful of berries, hot raspberry tea

Please share nutrition suggestions or needs on Facebook, we have a gym of 100+ girls with great ideas!


Happy Eating!
-Megan

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

February 17, 2012

Why We FLOW

83 year old yoga instructor!

I find that most Kaia girls feel 1 of 2 ways about Kaia Flow: LOVE it or HATE it.

No matter what your relationship with Flow/Yoga is, it’s important to know why we do it. The following bullet points are inspired by an article, “Why Every Athlete Should Practice Yoga“.

  • Improve Flexibility
  • Prevent Injury/Overcome Injury
  • Range of motion
  • Core and upper body strength

Flexibility: Increased flexibility not only adds to our mobility as we age, but also makes movements in our daily Kaia workouts better. The next time you’re struggling in Warrior 1 think about how it will benefit your squats and lunges!

Injuries: Yoga is known to prevent injuries and that’s every athlete’s worst fear! Maintaining long, lean, flexible muscles helps prevent pulled muscles and acute pains during our workouts. Yoga is also amazing for existing injuries. Modifications may be necessary, but taking the time to stretch, breath and strengthen injured areas is vital to getting back to 100%.

Range of Motion: Trying new and awkward poses, twisting in ways we’d never think possible and holding balancing poses for 10 seconds longer than we’d like all increase our range of motion! Range of motion allows deeper, more efficient movements in your workout & safer and more functional movements in daily life!

Core and Upper Body Strength: These are, without a doubt, the two most targeted areas for women. Our goal sheets are constantly filled with pull-up, push-up and flat tummy goals! Ladies, I cannot tell you how much you will gain in these areas from Flow. Hello, boat pose and chaturanga push-ups! MAKE THEM COUNT.

So, my main point? PRACTICE YOGA. Whether you like it or not. I promise it will grow on you as you progress and find strength and flexibility! When we offer Flow classes or incorporate Flow into a workout, give it everything you’ve got! Find that extra inch, sink a little deeper and breath! The benefits are lifelong.

With lots of yoga love,
Megan

Fun fact: Why is it called FLOW? This is from the idea of Vinyasa Flow Yoga, Vinyasa meaning “breath-synchronized movement.” We go through a ‘vinyasa’ or Flow each time we take a Sun-Salutation, hopefully synchronizing each forward fold, up-dog and down-dog with our breath! 

Posted in Kaia F.I.T. | 5 Comments »

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February 16, 2012

Let me HEAR it!

Attention ALL Kaia girls! I want to know your answers to the following questions! Please respond in comments or post to Facebook. There is no better motivation as we start a new FIT session than each other and our goals!

1. What is your main goal for this FIT session? (it can be specific, general or both!)

2. What is one word or phrase that will keep you going during the toughest moments in a workout?

3. What is one thing that scares you? And are you going to try it? How?

4. Have you had an “ah-ha” moment (either emotionally or physically) at Kaia? What/when was it?

5. Which of the following best describes how you feel about our “Share the Love” session?
a. Excited
b. Nervous
c. Committed
d. Ready for anything

Alright girlies, let me hear it!!

-Megan

Posted in Kaia F.I.T. | 16 Comments »

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February 14, 2012

Happy Valentine’s Day!

Show yourself some love with a run or walk today!

Happy Valentine’s Day, Kaia girls!
Although today is often associated with showing our love to significant others, boyfriends, or husbands, it’s also about showing love to ourselves, our friends and family! And you, Kaia women, are both my friends and family. So thank you for being in my life, I love you all!

Take today to think about who and what you’re grateful for and show your love in whatever way you choose!
But don’t forget! Show yourself a little love too! Be thankful for yourself, your active and capable body and every day of progress you make at Kaia. Reward it with yummy, nutritious foods, a workout, long shower, rest and relaxation!

See you tomorrow for a super fun workout!

Love, Megan

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February 13, 2012

Share the LOVE!!

Hello ladies! It’s Monday and Day 1 of your first FIT session of 2012! Whether you started your year off with our Resolution BRIK, are just making your way back to Kaia, or are brand new, WELCOME to Share The Love! The next 5-weeks will consist of fun and challenging workouts with Sacramento’s most amazing women!

The schedule:

Monday-Wednesday-Thursday @ the gym

Tuesday-Thursday-Friday, Kaia Outdoors @ various park locations (new program!)

Saturday POWER HOURS, all class times meet at 7a..m. ($10 drop-in or additional $45 for all 5 Saturdays)

The gear:

Be sure to have the following items to be prepared for every workout!:

  • Jump rope
  • Resistance band
  • Yoga mat
  • Good workout shoes!
  • Support for ‘the girls’ (aka, a good sports bra!)
  • Water
  • A positive attitude!

The info:

Be sure to read the manual for all the information on this session, nutrition and more! Get yourself pumped for an amazing 5 weeks!
If you have any questions, please contact us by e-mail at kaiafitsacramento@hotmail.com or ask any Kaia Coach! See you soon!

-Megan

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February 10, 2012

What Now?

"Nothing in the world can take the place of persistence"

BRIK is wrapping up. We are moving into Week 7 of 2012… So, what now??
KEEP GOING! Now is not the time to ditch your resolutions or abandon that new year enthusiasm!
1. Make sure you are enrolled in our “Share The Love” FIT session beginning Monday, February 13th. If you’re not signed up, go here!

2. Re-assess your goals from January 1st. How are you doing? Make new goals or re-define your old ones. Chart your progress!

3. Decide on how to fill the rest of your week. Since FIT sessions are only 3 days a week, choose what you’re going to do to supplement. Power Hours on Saturdays? Running? Cycling? Make a schedule and stick to it!

4. Get yourself pumped up! Read articles (maybe my blog ;) ), do research, try new foods, buy yourself some cute workout clothes! You’ll be surprised how much these forms of motivation will keep you going.

5. Sign-up for something this year. Whether it be a 5k, half-marathon, triathlon, trail run, or fun run- get involved! Having something on the calendar is helpful in keeping you on the fitness track!
-Megan
If you need help with any of this, please ask a coach! We are here to help… and keep you motivated!  

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February 8, 2012

It’s just a NUMBER!

Assessment day: Stepping on the scale. Getting measuring tape wrapped around your thighs, buns, waist and chest. Numbers scribbled in little boxes.

Uncomfortable. Nerve-racking. Exciting. Disappointing. NOT THE END OF THE WORLD.

Week 6 measurements & assessments come with a range of emotions, different for every Kaia girl. I’m here to remind you that they are all just NUMBERS!

These numbers can be exciting when you have devoted these last six weeks to healthy diet and nutrition combined with good attendance to the Kaia workouts. They can be proof of your hard work, dedication and determination. If this is your story, congratulations! Your hard work has paid off. Way to go!

However, realistically, this is not everyone’s story. Many of you may feel disappointed, frustrated and fed-up with the results. This is where you have to be honest with yourself; have you followed the nutrition and diet recommendations? Have you been getting to all or most of the Kaia workouts? Have you made-up classes when you’ve been absent? If you could have done better, I have good news for you! Our next FIT session starts on Monday!!

That’s right, girls, it doesn’t all end this week. BRIK may be ending, but health, fitness and Kaia is a lifestyle. Continue on a strong and healthy path, making choices that will benefit you the next time you’re on that scale.

Stay positive. Don’t beat yourself up. Congratulate yourself when you’ve done well. Take every success and set-back as a part of the journey and KEEP GOING.

Things to think about:

  • Muscle gain: Muscle weighs more than fat, so often girls gain a little weight or stay the same through a BRIK. This is where composition comes into play- how do you feel? How do you fit into your clothes? This is what matters!
  • We are all different: We all have a unique genetic make-up. Some are prone to weight gain, weight loss, or muscle gain. Accept the fact that you can’t compare yourself to the girl next to you and your body is uniquely yours! Learn to love it!

You are all amazing women, strong in your own way, making this gym and community what it is. Thank you for being a part of our Resolution BRIK, I can’t wait to celebrate with you this weekend!

* Friday Night Out!  Meeting at Lounge on 20 at 8 p.m.
* Saturday Workout & Potluck At the gym, 10 a.m. Don’t miss our last workout, it will be a fun one! Bring a dish of your choice!

-Megan
“Victory isn’t defined by wins or losses. It is defined by effort. If you can truthfully say, ‘I did the best I could, I gave everything I had,’ then you’re a winner.” - Wolfgang Schadler

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

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February 7, 2012

That damn ROPE!

There has been a buzz in the air the last few weeks about climbing that scary rope hanging in the gym! Many of you have attempted, some have succeeded (woo-hoo!), some won’t come within 10 feet of it!

Well, maybe it’s a goal for Week 6 or for next FIT session, so here’s a little video to help you with the technique. Please feel free to ask any coach for help!

The very fact that you’re thinking about getting on that rope is AWESOME! You never know what you can accomplish until you try.

-Megan
“Everyone has a ‘risk muscle.’ You keep it in shape by trying new things. If you don’t, it atrophies. Make a point of using it at least once a day.” – Roger Von Oech 

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February 6, 2012

Week SIX already! Here’s the scoop!

You’ve done it! It’s Week 6 and you’re alive!! You have all done an amazing job these past 5 weeks and I have seen some incredible progress, weight lose and strength gain!

Here’s what you need to know to finish out Week 6 Kaia-syle!!

1. Detox!
That’s right, we finish out the way we started. NO sugar, NO dairy, NO alcohol, NO carbs, NO processed food! DO it ladies, it’s just one week!

2. FIT Test
Bring your A-game on Thursday! It’s your FIT test and the time to see your progress! Can’t wait to hear about your new scores!

3. Assessments
Friday will be measurements and weigh-ins, so try to come a few minutes early or stay a few minutes late. Remember, weight is just a number! It’s about how you feel!

4. Friday Night OUT!
It’s time to celebrate all that hard work! Friday is a Kaia night out on the town! Go here for more details!!

5. RESOLUTION RIOT Workout
That’s right, our last workout of Resolution BRIK… and it’s going to be a RIOT! We will all get together Saturday (10 a.m. @ the gym) for an amazing workout followed by a potluck (bring whatever you want!) and mimosas (provided by Kaia!)… Keep your eye out for an evite!

6. Sign-up for the February FIT Session!
Our next FIT session starts Monday, February 13th. Classes are filling up, so get your spot ASAP.

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Happy Week Six, keep rockin’ it ladies!!
-Megan

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February 3, 2012

Final BRIK Run!

Ladies! It’s our last “off-site” run day for our Resolution BRIK (can you believe it?!)… DON’T MISS IT!
Meet us tomorrow at American River College (map below) for a FUN track workout at 7 a.m.!

Be ready to kick off Week Six with determination, perseverance and positivity!
I’d like to personally say that this BRIK has been awesome. I have enjoyed every workout, loved getting to know you and feel such gain in strength of mind & body!

Keep up the great work all the way to the finish line!

-Megan
“The difference between the impossible and the possible lies in a person’s determination.” - Tommy Lasorda  


View Larger Map

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

February 1, 2012

Kaia Girl Nancy Fairbanks: Bringing Sexy Back!

Nancy wrote this awesome testimonial for us recently and I think it is such a great read! A very neat perspective of Kaia and how it’s changed her from the inside-out. Enjoy!

“After hearing last week’s fit tip, I’ve been thinking of writing this “testimonial”, but I kept stopping myself. I finally decided it’s stupid not to try. I mean, last week I tried to climb just a little bit of the rope and, dang it, if I didn’t reach the top. Everything is possible at Kaia. Just trying something can often mean you succeed.

This is my second Brik and I’ve gotten so much more than I expected. Fitness has always been a part of my life, so I won’t lose enough pounds and inches for others to notice. But I notice the change. I love running and biking, but too much cardio makes you flabby, even if you look thin. As a 42 year old mother of 8 year old twins, I have an intimate, long-term relationship with flabby and it was time to move on. So I came to Kaia to firm up and get stronger, specifically in the upper body. I wanted new challenges. Kaia gave me that plus the tools and support to succeed.

My success, and probably yours, is not in the things that others would see. It’s not the pounds or the inches; it’s fixing the things that made you feel weak and flabby. It’s finding the strength inside you to do a few more pushups, a faster sprint, and to pass on that bottle of wine. It’s trying something you thought was impossible and discovering you can do it. It’s finding your hard and staying there a little longer each time. The changes in me (and you) that should be celebrated are not the ones the rest of the world would notice or can measure.

One day I realized, my body felt too damn good to stay in those ugly granny undies I’d been wearing. It’s not that my appearance changed all that much. My boobs aren’t any perkier; I’ve still got cellulite on my butt; I will always be knock-kneed and duck-footed. Something changed inside me and I felt better, tougher, sexier, and those frumpy flesh-colored undies no longer seemed right on a body that’s stronger than I thought possible. I can accept how I look, knowing what my body can do.

I hope that feeling comes over each one of you, no matter where you are in this journey. And you reward yourself with some flashy, sassy panties. You wear those sexy, lacy things and feel good in them, know you earned them, even though most people won’t notice the difference. I love to shower off that grime from our hard workouts, then slip into my black and pink lace low rise boy shorts and hide them under my jeans. Then I thank Kaia for Bringing Sexy Back… from the inside out….to a middle aged mama.”

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Thank you SO much for sharing Nancy! Your strength is such a great reminder of our own strength. We should be proud of ourselves everyday and feel good in any undies we choose!!

-Megan

Posted in BRIK, Kaia F.I.T. | 9 Comments »

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