Archive for April, 2012

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April 30, 2012

BRIK Quiz!

First day of BRIK, detox and a whole new YOU! How are you feeling? 

Please take a quick moment to answer the following questions (share response in comments!):

  1. What is the hardest thing for you to leave behind during DETOX?
  2. Have you ever committed to a 6-week BRIK before? (if yes, how were your past experiences?)
  3. What are you most excited about during BRIK?
    a. Weight-loss/Physical goals b. New friends/being a part of the Kaia community c. Personal goals/Following through with a 6-week commitment d. Other (explain!)
  4. What do you need the most help with during BRIK?
    a. Getting to all 5 classes each week. b. Staying on track with your eating. c. Following through with your goals. d. Other (please elaborate!)
  5. What is your ‘life-saving’ go-to recipe or snack?

Please share your responses in comments!! 

And if you haven’t already, be sure to ‘like’ us on Facebook!

-Megan
“The first step towards getting somewhere is to decide that you are not going to stay where you are.” – unknown

Posted in BRIK, Challenge, Kaia F.I.T., Nutrition | 8 Comments »

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April 27, 2012

Human + Nature BRIK is here!

 

 

 

 

 

 

 

 

 

 

 

 

Read, enjoy and be prepared for a super fun Kaiaesque workout on Monday!  Get all your BRIK goods under the Manual and Documents tab.

For the Kaia Handbook, Manual, Week 1 Nutrition Packet and Recipe ideas CLICK HERE

Have a great weekend and don’t forget about the Handbag Party tomorrow the 28th at 5pm!

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April 25, 2012

It’s all about the HANDBAG!!

Handbag makings!

Q: What’s 10 pounds, filled with sand, wrapped in colorful tape and always there for you?
A: The Kaia Handbag!! (DUH!)

Our gym is full of funny shaped handbags, wrapped in various colors and patterns. We use them while we do sit-ups, squats, and lunges… Sometimes we even throw them at each other! Handbags give any exercise or workout a little extra!

Kaia tradition is that during Spring BRIK each girl makes her own bag! You get to pick your own duct tape (Target and Staples have lots of choices!) and cover the bag with your goals and best motivation. Spend a couple hours hanging with your Kaia family this Saturday and give your handbag some love!

What: Kaia Handbag Making Party!
When: Saturday, April 28th, 5 p.m.- 7p.m.
Where: Kaia F.I.T. Sacramento
What to bring: Duct tape, favorite cocktail and snacks!

I love having my own handbag! It’s always in my trunk and allows me to step up any at-home or on-the-go workout by adding the extra weight. Handbags are MANDATORY this Brik (bring them to class every day!) so if you can’t make it on Saturday we will post a YouTube video so you can do it at home!

See you soon!
-Megan 

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

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April 24, 2012

Eat SMART (especially this week!)

Don’t be a pre-BRIK victim! What does this mean? Don’t binge this week on all your guilty pleasures… Don’t put on an extra 5 pounds that you’ll have to work off… And don’t make excuses!

With BRIK quickly approaching, it’s natural to think of this week as your last one to have your favorite treats. I’m maybe the worst in this department! When I think of going 6-weeks without ice cream I practically sprint to the grocery store to buy three cartons. (Okay, not quite that bad, but you get the point!)

Stay moderate this week. You’ll only have a harder time detoxing if you give your body all the sweets and carbs you want! Save yourself the hassle and keep this week healthy.

Take the next few days to clean out your cabinets and fridge! Stock up with the “Yes’s” and trash the “No’s”!

YES’s:
- Lots of greens (kale, collard, mustard, spinach, romaine… the DARKER the better!)
- Veggies! (hit the farmer’s markets for the best local veggies in season!)
- Fruit of any kind (during BRIK if you think “Dessert!”, think “FRUIT!”)
- Protein (examples: lean meats, eggs/egg whites, tofu)
- Nuts and seeds (raw or dry roasted)
- WATER!!!!!! (And lots of it!)
- Tea (use herbal tea to help curb late-night cravings)

NO’s:
- Sugar (avoid anything over  9 grams!)
- Carbs (no, not the ones found in veggies… we mean processed carbs like bread, pasta, and pizza!)
- Processed food (this includes SODA)
-Alcohol (during BRIK, really commit to cutting it out for ALL 6 weeks!!)
- Dairy (almond milk is a life-saver in this department!)

Start looking at recipes and talking to fellow Kaia girls about BRIK and detox! Staying motivated is key to being successful during BRIK. Take this week to think about your commitment, why you’re signed up and how great you’re going to do!

And remember, FREE Power Hour with me tomorrow morning at 6 a.m.!

-Megan
“The groundwork of all happiness is health.” – By Leigh Hunt 

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April 23, 2012

Are you an athlete or a hamster?

One time I heard running on a treadmill described like being a hamster on a wheel. Staring at nothing, repeating the same motion over and over. It makes my muscles cringe just thinking about it!

I’ll be honest, I was a 24-hour fitness member for years. It was an on again, off again relationship… And when we were ‘on’ it was mediocre at best. I, without a doubt, was a hamster. The same routines, few results.

At Kaia, I couldn’t feel less like a hamster. I run free, around buildings, up hills, sprinting, jogging, even skipping! I jump, I throw, I lift, I PLAY. In the Kaia world, I have FUN. In our world, we are all ATHLETES. (Yes, that’s you!)

I cannot express how grateful, enlightened and successful I feel at Kaia. I am thankful for my mobility and ABILITY. I am aware of how my body can and should move… And how much more functional a box-jump is than a million reps on any machine. I am amazed by the constant progress, challenge and FUN I continue to find. Yes, working out can (and should!) be FUN!!

*If you’re a Kaia girl that’s been a member for a session or ten sessions, take the time this week to think about what you love about Kaia. What keeps you coming back? What keeps you striving to be better, faster and stronger? What are you grateful for? What do you love about your body (in how it looks, feels or what it allows you to do)?

*If you’re just staring at Kaia next week for our BRIK, what made you sign up? What inner strength do you already possess that will get your through the door next Monday? What kind of athlete do you want to be?

Whether you’re a newcomer or a veteran, we can’t wait to spend this BRIK with you! It’s going to be 6-weeks of awesome, challenging and FUN workouts… And you’ll surprise yourself sooner than you think with your strength, determination and athleticism!

On another note… Please take a moment to VOTE for Kaia on the KCRA list! We are currently in 2nd Place and we all know we are definitely 1st!! GO HERE TO VOTE: http://kcra.cityvoter.com/kaia-f-i-t-functional-training-for-women/biz/606044 (and please re-post!!)

Thank you,
Megan

Here’s to being ATHLETES, not HAMSTERS!! 

Posted in BRIK, Kaia F.I.T. | 7 Comments »

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April 20, 2012

“Off Week” TO-DO List

Make next week a productive one! What better way to spend it than getting Kaia-ready? Here are some tips to keep you focused and on track for your best BRIK yet!

Saturday, 4/21: FREE Power Hour in the park followed by a POTLUCK! Finish out the session with a great workout and get your weekend started with your Kaia girls! (Show your spirit and wear any Kaia gear you have!) Take the rest of the day to be with your family and give yourself a pat on the back for a great FIT session in the books!

Sunday, 4/22: Active REST DAY! Lots of stretching, cooking and relaxing! If you’re up for it, take a 30 min power walk or jog!

Monday, 4/23: Clean out your cupboards. Simply put, CUT THE CRAP! Attend Kaia FLOW @ 6 p.m. It’s free, so no excuses!

Tuesday, 4/24: Try a new recipe! Maybe perfect your green smoothie (it will be you best friend during BRIK!). Add the following at-home workout to your day: Warm-up: 5 min power walk or jog. Then, 21-18-15-12-9: Sit-ups, Power Jacks, Push-ups. (You will do 21 of each exercise, then 18 of each, 15, 12, 9… Time yourself and post to comments!)

Wednesday, 4/25: Free Power Hour @ 6 a.m.! I’m cooking up something good, so be sure to join me for a fun workout! Take time in the evening to do 15 Sun Salutations.

Thursday, 4/26: Start your day with your new green smoothie recipe! Attend Kaia Kickboxing @ 6 p.m. for an A$$ kickin’ by Miss April!

Friday, 4/27: Do something active with a girlfriend! Get pumped up for BRIK and stay motivated by a run in the park or local yoga class! Get out there and DO something! Try adding SPRINTS to your run! Exercising with a friend is always a good motivation boost!

Weekend: Stock your fridge with HEALTHY options and be BRIK-ready! Check out these farmer’s markets!

I can’t wait to see you all on the 30th for BRIK! 

-Megan

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

April 19, 2012

What is 60 minutes?

Here at Kaia, we ask you for ONE HOUR of your day.

What is 60 minutes of exercise anyway??

  • 400-600 calories burned
  • A challenge followed by immediate satisfaction
  • As long as American Idol… and much more entertaining!
  • Much healthier than taking ‘happy pills’
  • Immunity booster (which = time saver!)
  • More fun than an hour of therapy… and better for you!
  • LIFE SAVING.

So, the real question is not why TO exercise, but WHY NOT?!
Although there are a lot of excuses (feel free to read my post, “The Excuse Book“), there are more REASONS.

What's your reason to exercise?

What's your reason to exercise?

POST YOUR REASONS TO COMMENTS!

-Megan
“Clear your mind of can’t.” – Samuel Johnson

Posted in Kaia F.I.T. | 3 Comments »

April 12, 2012

Going RAW!

Our Nutrition Tip this week is to try eating “Raw” for one day. But what does that mean?

A “Raw Food Diet” usually only includes uncooked, unprocessed (usually organic) fruits, vegetables, seeds and nuts. Some raw foodists choose to include raw dairy product or meat, but for our Nutrition Challenge, let’s stick to no animal products. Try going raw for one day (or more if you’re feeling adventurous)!

Eating raw also means NO cooking of your food. You can chop it, blend it, puree it… but no heat. Cooking our food changes the content of it (sometimes good, sometimes bad). Learning to really taste our food the way it grows from the earth is a neat concept. See how your taste buds and body react, and share your results in a comment!

I personally know people who have eaten raw for long periods of time and feel absolutely wonderful! Raw food is high in many nutrients (including fiber!), ensures a high vegetable serving for the day and is low in fat and sugar.

However, if you choose to go raw for a longer period of time, consider the following advice I found from WebMD.

  • Eat almost twice the iron as non-vegetarians. Good sources of iron are legumes, almonds and cashews.
  • Eat at least eight servings a day of calcium-rich foods like bok choy, cabbage, soybeans, tempeh, and figs.
  • Eat flaxseed and walnuts. Use canola, flaxseed, walnut, and soybean oil. These are all sources of omega-3 fatty acids.

Trying new ways of eating and new foods is good for us. Not only does it increase our awareness of how our body behaves, what we crave or have too much of, but it also reminds us of how good food really is. Sometimes we eat just to eat, eat anything in sight because we’re ‘starving’ or don’t eat all day because we’re too busy. Taking a look at our eating habits is a good thing! Let’s get back to basics, really taste each fruit and vegetable the way it organically grows and remind ourselves that REAL FOOD is not found in a drive-thru or frozen aisle at the grocery store!

Try something new this week and GO RAW! And tell us all about it!

-Megan

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

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April 11, 2012

SPRINTING to a Faster Metabolism!

Watch this video to help improve your sprinting technique and form. Obviously, we won’t be using blocks to start but the rest of the video is completely applicable to sprinting anywhere!!

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Last Thursday’s workout was all about sprints and most of you left feeling sweaty, challenged, exhausted and accomplished!

Sprints are hard but they are effective. Running (at a normal pace) is a great calorie-burner but is mostly effective during activity. Sprints are different; you aren’t only burning calories while performing them, but you also continue burning calories for hours (even days) after.

“It is a great tool to help in fat loss, kill stress, as well as increasing your metabolic rate for days. On top of all this, sprinting is a great exercise for your hamstrings and can help sculpt and tone those muscles you would kill to have” says a ShapeFit.com article.

How to add SPRINTS to your routine:

-Any time we ask you to run or jog a short distance at Kaia, add in your own sprint. Running around the building? Sprint the short sides as hard as you can, recover on the long sides.

- Go to a park or track and sprint for 10-12 seconds (going at 100%), recover with a walk or jog for twice the distance you made it in your sprint. Repeat 5-10 times.

- Stay relaxed! Keeping your arms and legs relaxed during sprinting allows your muscles to work naturally and helps with speed. Land neutrally on the balls of your feet and always be leaning slightly forward.

Sprinting not only boosts metabolism, but also helps with overall running endurance and technique. Challenge yourself and add it to your weekly routine at least once!

Happy Sprinting!

-Megan

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

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April 9, 2012

Taking Care of Ourselves!

Last week’s FIT tip was a good one… The importance of REST. There are countless reasons for resting, but one of the big ones is injury prevention. I am living proof of how important this is. I’ve been suffering from some bad foot pain (diagnosis was tendinitis and treatment is a big walking boot) and it’s put me out of commission for at least two weeks! The only answer? REST.

It’s vital to take care of ourselves as we train our butts off and manage our busy lives. Here are some TIPS for staying healthy and injury free:

  • Take 1-2 Rest Days per week
  • Get plenty of sleep each night
  • Wear proper footwear
  • Eat healthy, nutritious foods to rebuild your muscles (protein!!)
  • Listen to your body! If you need to step back or take an extra day off, do it!

Resting for a day at a time is much better than being told you have to rest an injury for weeks. Save yourself the pain and frustration and practice preventative care!

Watching the 6 a.m. girls hustle through today’s workout literally gave me the chills. Seeing the determination and pride in being able to do burpees, sprints, squats and dead girls was awesome! NEVER take for granted the ability to move, get up and down off the ground, run and PLAY!
If there is one good thing I can take away from being on the bench for a couple weeks, it’s realizing how lucky we are to be active, healthy, playful, motivated women! I can’t wait to be working out beside you again! (Who knew I’d actually be WISHING I could do squat thrusts?!)

Have a great Week 4 and take care of yourselves!!

Much Love,
Megan

Posted in Kaia F.I.T. | 1 Comment »

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April 5, 2012

Successful Living

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Reading through this session’s Goal Sheets has been really fun and inspiring (as always!).
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Here are the 3 most common things I’ve read:
1) Drive less (and walk or bike more)
2) Leave work at work or think about work less
3) Take/Find ME time
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First of all, I love all of these things… And personally want to work on them too! I think they are very common things (especially for women) to remember. Sometimes our priorities get out of whack, we get consumed with taking care of others and being productive, and forget about US. Keeping life balanced is a constant struggle, but one we must always continue to fight for. Maybe this will help:
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The 7 Tenets of Living a Successful Life
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1. Grit: Making a goal and stopping at NOTHING to reach it.
2. Zest: Gusto, charm, excitement!
3. Self Control:  All things in moderation… This is a tough one!
4. Social Awareness:  Being aware of our surroundings, the way people affect us and how we affect others.
5. Curiosity:  What’s next? What’s possible? Why not?
6. Gratitude: Being truly grateful and appreciative for each day, what we have, who we have, who we are and what we are capable of.
7. Optimism: Positivity gets us a long way. Never doubt how far a good attitude can get you!
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Please post your thoughts to comments! These are life-long lessons and we are all constantly learning about ourselves. What have you learned? What do you always make sure to prioritize? Out of the 7 Tenets above, which one do you want to work on the most? 
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-Megan
“Only when we are no longer afraid do we begin to live.” - Dorothy Thompson
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Posted in Kaia F.I.T. | 4 Comments »

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April 4, 2012

April Showers…

Don’t get Kaia girls down!
You thought I was going to say “Bring May flowers” didn’t you?! Well, on that note, Spring is right around the corner! So don’t let these gloomy days keep you away from your workout. Now is the time to start gearing up for all the fun in the sun that’s going to be here before you know it!

Try adding a little extra to your routine for the next few weeks! (Why not start prepping for BRIK, right?!)
Do this quick routine at home 3 times a week to start getting that tummy swimsuit-ready!

150 Flutter Kicks
100 Bicycles
50 Full sit-ups
25 V-Ups
1 minute Plank hold (increase by 30 sec each week!)

If you want to change it up, try this routine: ”Yoga for Great Abs” from Women’s Heatlh!

And remember what we say: “There is no such thing as bad weather, only bad clothing!”

Here are some tips for the cold and wet days:
Wear layers, wear a hat or headband that covers your ears, invest in a light-weight waterproof jacket, come with a big smile on your face, and remember what doesn’t kill you makes you STRONGER!

-Megan
“If you want the rainbow, you’ve got to put up with a little rain.” – Dolly Parton 

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April 2, 2012

Fancy Free & FIT! (Emphasis on FANCY!)

Thanks to all the ladies who came out to Saturday’s Power Hour, especially those that added a little FANCY to their workout apparel!
Next week is HOT PINK Saturday, don’t miss it!! Power Hours are a great addition to your week and make for a fun and challenging 4th workout!
$10 to drop-in… And totally worth it!

As we begin Week 3, how are you feeling? We have had some super fun (and hard) workouts thus far and there is only more fun in store! You are all doing an amazing job and the energy in the gym this session is awesome… Old faces and new, all coming in with a great, positive attitude everyday. Keep it up, it’s infectious!

This week, pick one word to get you through the door each day and going strong in the toughest moments of your workout.
Share you word below in comments!

Happy Monday!

-Megan
My word this week is “Vegas!” (My bachelorette party is in 4 weeks!! :) )

Posted in Kaia F.I.T. | 1 Comment »

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