Archive for May, 2012

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May 30, 2012

The Comfort Zone

It’s Week 5. Whether this was your fourth BRIK or first, you are a certified hardcore Kaia girl now! A month of a$$-kicking is already behind you! How are you doing?! 

Today, I challenge you. For the next week and a half I want you to promise yourself something… To get out of the comfort zone! Now is the time to step it up and give 110%!

Getting Out of the Comfort Zone Ideas:

- Try a Kettlebell insead of a Handbag or a heavier Kettlebell instead of the 20 pounder!
- Try stepping on the big box if you’re currently using the small or try jumping on the big box if you’re currently stepping on it!
- Try running around the building without stopping or try sprinting the short sides and running the longs!
-  Try keeping up with a girl a little faster than you
- Make sure you get good sleep on Wednesday night, eat healthy and kick some serious Eco-Challenge butt on Thursday!
- Do a liquid day! Blend or juice all of your meals and see how you feel!

Please share your own ideas in comments and on Facebook!

-Megan

 

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May 28, 2012

The C word

A Grande Mocha Frappuccino has 400 CALORIES and 60 grams of SUGAR!

CALORIES!!! We love them, we hate them, we count them, we NEED them.

What is a calorie, really?
“A calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius.”

Did you notice that the definition of a calorie is not a unit of food or fat? Instead, it’s related to energy. And this is exactly why we NEED calories. They create and provide us with energy to function and live.

We, as women, have trained our brains to think of calories as the devil… But, in reality, calories are our best friend, give us life and fuel our hard-working bodies!

So, now that we know how important they are, let’s talk about how many we need. Too little and too many are both serious problems. Staying in a healthy calorie-intake range is vital to maintaining or getting to a healthy weight.

At Kaia, we suggest an average of 1200 calories per day. For those trying to lose weight, try to stay between 1000-1200. Those maintaining their weight should stay between 1200-1400. Food journaling will help you understand your intake throughout the day.

When eating healthy, 1200 calories is a lot! Salads, veggies and fruits are very low in calories (and very high in nutrients!). Maintaining a healthy diet allows you to eat more (in quantity) while not over doing it in calories. On the other hand, highly processed and preserved foods are packed with calories! Before you know it you’ll be far over the suggested calorie intake!

Make good food choices and you won’t feel hungry only eating 1000-1400 calories a day.

Here’s to healthy eating!
-Megan

Week 5 is HELL WEEK!  Yea :)   We have a ton of fun stuff planned for this week.  Read your weekly nutrition packet for your nutrition plan to follow this week (click here), dress in your sexiest camo gear, and get your girls doing some double days to win the Girls Gone Wild Challenge!  You don’t want to come in last :) )  Lots of love this week!

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May 25, 2012

Kettlebells! Oops, I mean WEDDING BELLS!!

Nick and me at the Kaia FIT Resolution Run!

My dear Kaia family,

Today is my wedding day!! As I begin this new chapter in my life, I can’t help but reminisce about the last chapter… It’s been a good one! Strangely enough, Nick and I got engaged the first week I started at Kaia FIT. Two great loves of my life in one week! What a lucky girl!

This past year has been filled with joy, love, friendship, strength and, as of late, a little craziness! Planning a wedding, working a lot and trying to stay on planet Earth has been a juggling act… But I know for a fact, I would not have done it all with a smile on my face if it wasn’t for Kaia!

This community has been a second home, new family and so much more to me (sometimes it’s more like therapy!). The strength I’ve found at Kaia, both physically and otherwise, has been more than I could have ever imagined. I am a capable, independent and happy woman!!

I am constantly motivated, inspired and challenged by you amazing Kaia women. My passion for health and fitness is luckily something I share with Nick and it’s been a big part of our relationship. He truly understands how much this gym/family means to me and that means the world! (Someone has even called him an honorary Kaia girl once!)

We are heading out on our mystery honeymoon on Monday (he’s planned it all and it’s a big surprise!). Funny enough, we both said, “We’re going to bring workout clothes, right?”

I’m bummed to be missing the end of BRIK because I know you are all going to do so amazing and I can’t wait to hear about all your awesome results! Know that I’m cheering you on from <enter mystery honeymoon location here> and I will see you soon!

I have pre-written some blogs for you guys over the next couple weeks, so be sure to keep checking the website for fun info and BRIK tips! Also, be sure to keep up on your Nutrition Packets every week!

Thank you all for being a part of this last chapter of my book, it’s been fantastic… But I know this next one’s going to be even better! And don’t worry, you’re in that one too!!

Happy BRIK ladies, see you soon!
XOXO, Megan

Posted in Kaia F.I.T. | 5 Comments »

May 24, 2012

What’s a KAT Girl?

Showing team spirit is what being a KAT girl is all about!!

If you’re new to Kaia, you may not know what the term “KAT Girl” really means. And if you’ve been coming to Kaia for a while, you might be interested in being a KAT girl sooner than later. So, here’s the scoop!

KAT stands for Kaia -Alpha-Team… A fun way of allowing our Kaia Vets to take an active roll in our Kaia community!

Requirements: To be a KAT girl, you must have completed 2 BRIKS in a row, not missing any FIT sessions in between. We feel that girls who have been with Kaia FIT for this amount of time have something to offer to the rest of their class. They are familiar with the movements, Balance/Strength/Kaia, and know what being a Kaia girl is really all about!

KAT girls are asked to sign a contract. It may sound serious, but it’s our way of knowing these girls are committed to “a dedicated and energetic Kaia way of life”, are willing to help their teammates (that’s you!), attend class regularly, push themselves and others to succeed, and are proud to be a Kaia girl both in the gym and in the Sacramento community!

Don’t be afraid to ask KAT girls for help, they are a great resource! If you are a KAT girl reading this, be sure to stay connected to the words on that contract. Think about that promise every time you walk into the gym and remember that no matter what, even on bad days, you are a leader in our community!

Thank you to all of our Kaia girls, for all you do.

Xoxo,
Megan

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May 22, 2012

It’s RAW Week!!!

Happy RAW Week! This is a great opportunity for a little ‘kick in the pants’ mid-BRIK! It’s also the perfect way to re-boost, try something new, and clean out the system!!

For all kinds of AWESOME information on the RAW diet, what it means, and what to eat, go here! Click on the Nutrition Packet for Week 4.
The Nutrition Packets are an amazing resource that Casie prepares for us each week. If you haven’t been keeping up on them, go back and read them, they are great motivation!

Need some help with eating raw?

What: Raw Food Demo!
Where: The Green Boheme – 1825 Del Paso Blvd,  Sacramento
When: Wednesday, May 23, 2012  6:30 PM – 7:30 PM 

We know that Week 4 can be a bit of a lull in your 6-week journey. If you’ve hit a slump or slipped up on your journaling or have had some bad eating days, START FRESH! Right now. You don’t need to wait for a Monday or even a morning… Just get to it and get back on track! We’re here for you and love to see you happy and succeeding!

Keep up the great work Kaia girls, you are our constant source of inspiration!

Xoxo, Megan

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May 18, 2012

Getting NUTTY!

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Nuts are a great addition to just about any meal and make for a great snack! If you are having a hard time eating enough calories, they are a great solution! A 1/2 cup of most nuts (raw) is between 400-450 calories. So, remember to measure out how much you’re eating! In moderation, nuts are a great addition to our diet and have countless health benefits!
Here are some of the most popular nuts and their unique qualities!
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Almonds:  Rich in Vitamin E, which equals a healthy heart! Best if raw or dry roasted.
Cashews: Cashews naturally grow in a double shell that have the same toxin as poison ivy! That’s why you’ll never find it in them in the shell! However, cashews (shelll-less!) are a great source of magnesium, needed for strong bones!
Hazelnuts: Hazelnuts are high in B Vitamins and are the highest in fiber of all the nuts.
Peanuts: Actually a legume, not a nut! However, they contain similar health benefits to almonds. Be cautious though, they are a ‘nut’ higher in fat!
Pecans: They have been shown to reduce blood cholesterol. Great in salads!
Pine-nuts: Actually a seed! But they contain nutrients like zinc, niacin and manganese.
Pistachios: They are the only edible nut that doesn’t need to be shelled before roasting! They are rich in protein and contain the antioxidant Vitamin E.
Walnuts: They contain the highest source of natural plant omega 3s called alphalinoleic acid – ALA . “Eating walnuts is like wearing a seat belt for your heart.”
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(Much of the information above was found on “Nuts For Life“.)
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Hint: Try to eat most nuts raw or dry roasted. Adding salt and sugar to nuts is common and takes away from their nutritional goodness! Read your labels… They shouldn’t have any ingredients other that nuts!
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Happy eating!
-Megan
WEEK 4 NUTRITION PACKET IS UP TODAY!  GET PREPARED FOR WEEK 4!  CLICK HERE :)

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May 16, 2012

Kaia Girl Profile: Jamie Miller

Thank you, Jamie, for sharing such a personal and heartfelt story. We couldn’t be happier to have you as a part of the Kaia family!!
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For the past 3 months I have considered myself a pretty silent participant at Kaia.  I think it is time to lay it out there. My good friend and partner in crime, Amanda Cowman, introduced me to Kaia last summer at a real turning point in my life. I was finalizing my divorce and although I had already met my current boyfriend and true love of my life, I was definitely struggling with some major self confidence issues. Having always been the athletic and fairly confident girl in my group, these feelings were NOT normal for me and I knew they weren’t. I felt like a failure on so many levels. After my first 5 week FIT session at Kaia I felt amazing and getting back to my old self but did not continue because of financial constraints at the time, being a new single mom and all. I kept running, but always felt like there was something missing.
Then another blow in October of this last year. My sister, Tracy, died of a stroke/heart attack at only 41 years old, leaving behind a husband and three young girls. My sister had never been very healthy, suffering from severe obesity most her life, high cholesterol, high blood pressure, alcoholism, depression and a myriad of other issues due to poor nutrition. These issues eventually led to her escalating heart problems which severely weakened her heart in the year before her passing. All it took was a strong case of the flu which caused her to have a stroke and then a heart attack in her sleep. Let me just stress how my sister’s long history of very unhealthy eating, not exercising and other bad habits contributed to her many health problems at a young age. This through me for a real loop.
When Amanda came to me again early this year and asked me to join her at Kaia, I jumped at the idea. I made a life long commitment to myself and to my family to always be healthy, strong and confident so that I may pass that lifestyle down to my children and set an example for my nieces. Kaia has, in many ways, become my life saver and saving grace. I am inspired everyday by the commitment of our coaches and the amazing stories of the girls in our Kaia family. I feel a true connection and devotion to Kaia and hope to carry it on for many years to come. I am proud to say that Kaia and my amazing girlfriends have brought me back to life and helped me re-find the Jamie that I always knew was there deep down. I can’t express in words what you all mean to me. I hope my story helps to remind us all of how important it is to not only take care of yourself and your needs as women but how important it is for us as sisters, mothers and friends to help set that example of health and strength for the ones we love and hold dear to our hearts.
MUCH LOVE AND KAIA TO YOU ALL!
Jamie

Posted in BRIK, Kaia F.I.T., Nutrition | 5 Comments »

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May 14, 2012

In Honor of Mother’s Day…

Below are a couple short stories from our Mother-Daughter Kaia teams! You might not have even known that these duos were related, but we are definitely lucky to have them!! Love of fitness must be genetic! 

I know that sharing a healthy and fit mindset with my own mom has only brought us closer together and it’s clear that it has for our mother-daughter Kaia girls as well. Enjoy their stories below!

Heather L. and Denise O.

“Our Kaia journey began in the summer 2011.  I’m a daily deal fanatic and when I saw the Living Social deal pop up for Kaia FIT I asked my mom if she would check it out with me.  I’ve always struggled with my weight and absolutely loathe commercial gyms (i.e. 24hr fitness).  The fact that this Kaia thing was all women really appealed to me.  We totally fell in love with KAIA fit and it really was working for me (I had lost 15lbs) so we signed up for another FIT session.

Unfortunately we got in one of our Mother-Daughter tiffs and I quit going so I didn’t have to see her.  She kept on and kept losing and kept toning (I kicked myself for quitting).

This past winter I fell back into a rut and had gained everything back and then some.  I could feel that my health and shape were a lot worse than when I’d started last summer and I knew the only option I had was to go back to KAIA.

I saw how hard my mom had worked and how much it paid off.  I even went bathing suit shopping with her for her Vegas trip and MADE her buy a BIKINI!!!! What daughter would make their 54 year old mom buy something like that for Vegas!  Hahaha!  But this woman had seriously worked so hard that for the first time in 30 years she no longer had her mamma pooch (it’s like the umbilical cord had finally been cut and she was no longer carrying me around…literally).

I could tell this time around my journey with Kaia was going to be different.  I was excited and at the same time embarrassed and scared.  Here I was coming back to a group of girls I started out with….and they had all transformed into these AMAZING hot women!  I felt like the fat girl my first few classes always finishing last, was worried they’d be mad at me for making them hold their planks longer, but exactly as I expected, everyone was so encouraging and supportive.

I have finished my first FIT session and am getting ready for BRIK and I couldn’t be more excited!!!! KAIA has strengthened me as a woman already, and it’s strengthened my relationship with my mother.  I now actually enjoy working out with her and strive to be as strong as she is both physically and mentally.  Aside from the awesome KAIA coaches my mom has been my biggest cheerleader and as much as I wish I could say I can do it without her, I can’t.  She keeps me going and pushes me to keep working for my goals. “

Lisa and Halie Ferrante

Lisa:
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“This Mother’s Day is particularly special to me because less than a week ago my nineteen-year-old Daughter Halie came home from college for the summer! Over the past year and a half I have loved being a Kaia girl and it means the world to me that Halie jumped right in to this BRIK session. With both of our busy schedules, BRIK provides us with a way to build our strength, our confidence, and our relationship. I love sharing Kaia with Halie so that she can understand how amazing Kaia is and how much it means to me first-hand.  It is fun to watch her do the exercises for the first time and look at Megan, one of the coaches, and say to herself, “You want me to do what?!”. After the transformation that Kaia helped me accomplish, it is important for me to plant the seed of fitness in Halie, and I feel so blessed to have this time with her.”
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Halie:
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“I love doing Kaia with my mom! My mom started Kaia F.I.T. during my freshman year of college and when I came home that summer she was a new woman! Not only was she healthier physically, I had never seen her so happy and self confident. Now, a year later, I am beginning my second summer as a Kaia girl. It is an…enlightening…experience to get my not-even-twenty-year-old butt kicked and then look over at my mom only to see her dominating!!! I can now officially say that I have done yoga for the first time and that “down-dog” is harder than it looks. After being away at school all year, I really cherish this time that I have with my mom. Not only are we doing something good for ourselves, we get to have fun!”
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Thank you so much for sharing your stories! We are so glad you share Kaia together and we are lucky to have such fantastic duos as a part of our Kaia family!
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I hope all of our amazing, hard-working mothers had a fabulous day yesterday. When I hear of our Kaia moms raising newborns or two or three children, sometimes still holding full or part-time jobs, AND making time for their workouts, I am so inspired! You mommies are AMAZING and I hope you know how motivating you are to the rest of us!!
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XOXO, 
Megan

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May 11, 2012

Take care of the GIRLS!

And by girls, I mean the two in your bra!

It is incredibly important that we, as women, take care of our bodies, both internally and externally! You have already made the commitment to eat healthy and exercise; it’s just as important to make sure you’re taking care of the outside of your body too! As we run, jump, kick and squat thrust, it’s important to make sure we are staying supported.

Not only can unsupported breasts lead to sagging and back pain, it also doesn’t feel good to jump rope or run with the girls on the loose! (Sorry, there’s not a more tactful way to say this!)

Do yourself the favor and BUY A GOOD SPORTS BRA (or two!). I know that the price tags on fancy sports bras can be daunting, but it is well worth it! And let’s be honest, you deserve it!

This weekend (Friday, May 11 – Sunday, May 13) Fleet Feet Sacramento is offering 15% off their Moving Comfort sports bras. I can’t say enough about the importance of a good bra whether you’re a size A or F, especially with how much we run and jump! There are a lot of great brands out there worth giving a try, but I’ve had a great experience with this one personally and so have other Kaia girls. Fleet Feet has well-educated staff on hand to help get you measured and into the right bra. Take advantage of their knowledge (and sale)!

“For years I would just wear the cheap, pull over bras or the bras built into tanks, but I could tell I wasn’t getting the support I needed. I’m a 32 DD (can’t believe I just shared my size) and after getting fitted properly and finding the right bra, it has made such a difference! I can run and jump and there isn’t an ounce of pain and I’m not hurting my chest!” -Allison M. 

So, do yourself the well-deserved favor, buy yourself a little 2-weeks of BRIK down present, and get yourself an awesome new sports bra!! You won’t regret it!

Much love and SUPPORT,
Megan! 

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May 10, 2012

GIRLS GONE WILD Challenge!!

Girls Gone Wild Kaia Challenge!

This session’s challenge is team against team (class against class). To win you must have the best attendance during BRIK (as a class). We will base it on percentage since class sizes vary. The winning team will get an awesome prize!! If there is a tie, we will have a fun tie breaker challenge!

Attendance is based on classes attended at Kaia, both at your scheduled class time and at make-ups. However, workouts on vacation or at home do not count towards the total score (although we’re glad you’re doing them!). Saturday runs are included in the count, so don’t miss them and make sure you sign-in on the roll sheet!!

Remember, if you miss a day, do a double-day! There are 30 classes total during BRIK (6 weeks x 5 per week), so try to get to 30 total classes!!

Help your team out, SHOW UP and hold each other accountable!!

-Megan
Reminder: This Saturday we are meeting at Capitol Park on the corner of 15th and L St., 7 a.m. sharp! 

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May 9, 2012

Balance, Strength, Kaia

One of the greatest things about Kaia FIT is that every woman who walks through the door can have an awesome workout and leave feeling both challenged and successful. How is it that no matter your age, weight, or exercise background you can benefit from Kaia? The answer is in Balance, Strength and Kaia.

We use these words to describe Low, Medium and High Impact variations of every single movement we do.
Here are a couple examples:

  • If we ask you to run around the building: Balance- Walking, Strength- Jogging and walking when needed, Kaia- Running
  • If you’re doing push ups: Balance- On your knees or using a box, Strength- Half C’s (no knees on the way down, knees on the way up), Kaia- Full push-ups, no knees

In addition to physical variations to the movements, you can also increase or decrease speed or weight to make them easier or harder.
Here are a couple examples:

  • If you are doing Wall Balls: Balance- Holding small ball, do squat and extend overhead (no throw), Strength- Squat and throw small ball at target, Kaia- Squat deeper, throw large ball at target, increase speed of repetitions
  • If you’re asked to do Walking Lunges: Balance- Shallow lunge, no weight, Strength- Increase depth of lunge, add handbag overhead for weight, Kaia- Touch knee to the ground each lunge, hold kettlebell overhead

NEW KAIA GIRLS: Always ask for variations to ANY movement to make it easier or harder! That’s what we’re here for! It’s important to us that you have a great workout. It’s your hour and you deserve to make it the best it can be!

KAIA VETS: Always start at your hardest level and take it down when you need to. On the other hand, don’t be afraid to step down to Balance or Strength to keep up good form! And, of course, help out newer girls as they learn Balance, Strength and Kaia!

This week, don’t be afraid to have FUN and experiment with our Low, Medium and High Impact levels!!
-Megan

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

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May 7, 2012

My Kaia Girl Profile

Finding Kaia girls that are willing to share their Kaia FIT journey with me for this blog is one of my favorite parts of the job. I can’t ever thank those that have shared their stories enough. Recently, I was thinking about how much courage and strength it takes to put your story out there for all to read and I realized it might be time to step up to the challenge myself. 

Most of you know me as your Coach or as the writer of this blog, but many of you probably don’t know about my own journey to Kaia FIT. I don’t think I can come even close to being as inspirational as the previous profiles written, but I do feel that I owe it to all the girls who’ve told their stories to tell my own. 

In March of 2011 I was a self-labeled runner and yoga-lover. I had completed 5Ks, 10Ks, ran on a relay team for the CIM, done a handful of half-marathons, and a trail run or two. I was practicing yoga 3-5 times a week and overall, felt pretty good. I was thin, and always have been, but struggled more with feeling healthy than I have with the numbers on the scale. I understand that some of you might have just rolled your eyes at me and thought, “Oh, lucky her.” Well, I am here to tell you that being naturally skinny has it’s own set of challenges.

For most of my life I ate what I wanted. I didn’t play sports in high school. I loved Dr. Pepper and all the wrong snack foods. I was skinny but I most certainly was not healthy. As I started to run in my early 20s, I experienced the exhilaration of exercise and how good it felt it to be sweaty and sore. But running came with a whole new set of problems… Mainly, keeping weight ON. At one point I saw the number 114 on the scale (I am 5′ 6″), had little to fill my bra with and just felt like skin and bones. I started to back off on my running because I didn’t like the way I looked even though I loved the way I felt. Running 10 miles was easy but holding a plank in my yoga class was a whole different story. This is where I began to realize what I was lacking… STRENGTH.

A friend of mine (Chantel E.) tried Kaia FIT Sacramento’s very first BRIK (January 2011) and RAVED about it. I finally gave in and signed up mid-March. I was scared, not only of the workouts but of getting up at 5:30 a.m., but I did it. I was the sorest I’d been in my entire life. I felt defeated. The only thing I could do confidently during class was run and the rest was all incredibly hard. But, I stuck with it and I gave 100% to every class. I could not believe how quickly I found strength, saw muscle tone and progressed in my workouts. I’ll admit it, I became Kaia obsessed!

By July of 2011, I started coaching a little. I have since been Kaia FIT and TRX Certified and am always looking to increase my knowledge base. I have maintained a healthy weight at Kaia (much more appropriate to my height) and have realized I can do anything I set my mind to! I can climb ropes, push cars, jump on boxes, lift weights, sprint, swing Kettlebells and HAVE FUN while doing it!

One of my biggest joys at Kaia has come from my soon to be mother-in-laws own journey (read about it here!). Sharing this community with her has brought us so close and having her in class at 6 a.m. makes it that much more fun! Kathy is one of the many, many women that inspire me in this gym every day. I can’t express how much motivation and inspiration I gain from my Kaia girls and Kaia coaches!

Kaia FIT has become my sanctuary, family and favorite hour of the day (it’s maybe made me a bit of a fitness junky too!). Kaia has empowered me, introduced me to Sacramento’s most amazing women and made me capable of anything I want to do, while still challenging me during every workout!

I am here to tell you that STRONG really is the new skinny and I couldn’t be happier to be living proof of that.

Much love,
Megan

Posted in Challenge, Kaia F.I.T., Running | 3 Comments »

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May 5, 2012

We Are Family!

100 Kaia girls for our Saturday run!

With over 100 Kaia girls in attendance for our run this morning, I had to take a moment to soak in how amazing this place is! Having all the class times meet together for a bright, sunny Saturday morning run might be the BEST way to start a weekend! The women that make up Kaia FIT Sacramento are inspirational, beautiful and downright FUN!

As we took on the bike path behind our gym (sorry, cyclists, it was more like took OVER!), runners, joggers, walkers and everyone in between got their cardio on! Whether you got in 3 miles or 7, we couldn’t have been happier to have you there, encouraging your fellow Kaia sisters to kick some serious a$$!

On a personal note, I have to give a HUMONGOUS thank you to you ladies for your incredibly generous wedding gift. When Heather D. presented it to me this morning and I looked around at all your smiling, sweaty faces, I was OVERWHELMED with gratitude for this family I’ve found. You are an amazing group of people and I am SO lucky to have you in my life. Thank you, thank you, thank you!!!

So, as we approach Week 2, how are you doing? Hopefully you are motivated, ‘on fire’, and ready for more! It has been so fun seeing both the vets and new faces walk in that door with 100% determination and drive. KEEP IT UP!

Much love and appreciation for YOU,
Megan

My top 3 tips for making BRIK all that it can be!
1. FOOD JOURNAL and take it seriously! Vow not to let this slip all 6 weeks!
2. Make it to class and do make-ups if you miss! Try to get to 30 classes during these 6 weeks, no excuses!
3. Dive into the Kaia family! Make new friends and lean on your Kaia sisters for support, advice and a great time!

Posted in BRIK, Kaia F.I.T., Running | 3 Comments »

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May 4, 2012

Kaia + Kitchen

Our very own Kaia FIT Sacramento girl, Kira Heinrichs, has started a great Facebook group called Kaia + Kitchen. She started the group to share recipes, post photos of detox food, and find/give encouragement during BRIK. And it is definitely working!! On only Day 4 of Week 1 there are over 130 members!

Go here to join the group (all Kaia girls welcome!!) and start getting great advice and ideas for your healthy way of life! The next 6 weeks are going to by no matter what, what are you going to do with them?

By adding awesome nutrition to your 5 day/week workout routine, you are that much closer to your goals!  Remember that nutrition is 70% of your success with becoming leaner, increasing your energy throughout the day, and living a longer disease free lifestyle.  CLICK HERE to get this week’s Nutrition Packet available every Friday.  Turn in your Food Journals today & start now if you haven’t already!  It’s only another 34 days!

Posted in BRIK, Kaia F.I.T., Nutrition | 3 Comments »

May 2, 2012

Kaia Girl Profile: Cathy Rodriguez


A special story today because it is Cathy’s 1 Year Anniversary at Kaia FIT Sacramento! Her journey has been an amazing one and her dedication inspires me everyday! Thank you for sharing your story, Cathy… And Happy Anniversary!
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“Today, I woke up and went for a run. In Kaia life, it was a short run, only two miles and then home to do my 15 burpees as part of the ‘Add a Burpee a Day for 50 Days’ challenge…all before 7:30 a.m. Again, in Kaia life, a light way to start the day. A year ago if someone had said that I would not only choose to get up and run, but feel amazing afterwards, I would secretly think of them as a little insane. You see, I’m not sporty. I’ve always been the girl that loves all things pretty, sparkling and shiny with a preference to not sweat while getting these things.

The first day, I honestly felt, that Casie (Kaia Sac owner) had lied. This was not fun, did not feel good, and was not easy to jump into…I could barely jump rope, skip, and what was a bear crawl, exactly? I thought I was going to pass out. The second day, we did assessments. I still can’t explain why I could go to the doctor, and dismiss the numbers so easily, but there was something about Jen’s bubbly numbers that made me really look at them. They were not good. It’s quite shocking to realize that perhaps, you could be a contestant on The Biggest Loser. She said, “This is just where you’re starting.” So despite three tear-filled, exhausting weeks that left my body bruised in places that I didn’t know could bruise, and every day thinking that I wouldn’t make it back, I did. As great as so much of my life was, I didn’t feel as healthy as I wanted to be or could be. I was tired of feeling tired. I threw out the Eggo waffles, and followed the Kaia commandments. Six weeks later, I had lost 18 pounds and several inches, and much to my surprise was Kaia Queen at the end of Brik party. Remember, I love pretty, sparkling, shiny things..so the tiara was a definite plus!

I’m coming up to my Kaia one-year anniversary… And as of the last Brik this is what I had lost: 76 pounds, 15% body fat, 39.5 inches. I know, I’m still kind of stunned myself.  I would be lying, if I didn’t say as much as I’ve always loved shopping, how much I love it even more now. Size 8, really?! I don’t think I was an 8, even when I was 8!

The truth is, these changes happened when I committed to Kaia fully and stopped worrying about the numbers, and just started to appreciate how strong and healthy I was becoming. It happened when I decided to try to go from walking to running, when I decided that I was going to learn how to do a bear crawl, a squat thrust, and crab dip. It happened when I listened to my coaches April, Becca, Raina, and Megan and started to feel that I could work through tired and do more. It happened with the support from my original 6 p.m. class, my amazing 9 a.m. class, and this past session, the 6 a.m. class, talk about being motivated before the light of day! I loved when Shelbi from 9 a.m. said “It feels so weird, that we went through so much time, not knowing all these amazing women.”  It’s the Kaia girls that cheer me on, inspire me, push me, and motivate me to do a little more every day that make Kaia special. I finally understand the exhilaration of being part of a winning sports team, but better because in Kaia every one wins!

Almost a year later, here I am sharing a snapshot of my Kaia story with you…thankful that I pushed through those first few weeks and did not quit. I cannot imagine my life without Kaia. Now, I’ve become the girl that wakes up and wants to run. I’ve become the girl that knows the prettiest, shiniest and most sparkling version of me is the one that is dripping in sweat, ponytail matted to my head, my face red, but radiating strength, health, and confidence. When people ask me what brought about this change in me, I love saying, “I am a Kaia girl and I’ve learned I Kan do anything!”


Posted in Kaia F.I.T., Running | 14 Comments »

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