Archive for June, 2012

  |  
June 28, 2012

The COLOR Run!

On August 4th, Sacramento will be a colorful town and so will a ton of Kaia FIT Sacramento girls!

Whether you’re a runner, walker or something in between, come spend the morning with us getting a little dirty and having A LOT of fun! If you haven’t already, register here: http://thecolorrun.com/sacramento/.

When signing up, choose registering on a team and find the Kaia team on the drop-down menu!

All runners must wear a white shirt to start, so we are selling white Kaia FIT tee’s for $5! Please ask a coach for details/instructions next time you’re at the gym!

Not up for running it this year? Come out and support your Kaia FIT family! We would love to see you cheering us on at the finish line!

Please reply in comments if you’re planning on running or attending the Color Run!


Can’t wait to get COLORFUL with you!!
-Megan

 
 

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

Tags: , ,
June 25, 2012

Getting REAL about FOOD

A Kaia FIT workout is 60 minutes of your day. Your food choices are ALL day.

Getting into an exercise routine is tough enough, but once you’re in the groove, most of us couldn’t imagine life without it. EATING, on the other hand, tends to be a constant battle.

“What’s for breakfast?” “Is it too early for lunch?” “I didn’t pack any snacks!” “My husband brought home pizza…” “It’s my son’s birthday party!” “But, it’s SATURDAY!!”

And it goes on and on. And on.

Making smart, healthy, filling, nutritional eating choices everyday is not an easy task for anyone. So how can you make it easiest on yourself?

Tips for healthy eating (ALL day!)

1. PREPARATION is key. Pick a grocery shopping day each week, set time aside to pre-make fruit salad, cut up veggies, etc. When we’re hungry, we are at our weakest point for making bad choices in the kitchen. Have healthy snacks on hand at all times!

2. THROW OUT THE CRAP! Don’t have it in your pantry or freezer ‘just in case’. If it’s not there, the battle is much easier to win! Clean out the kitchen. If there are snacks for your kids or roommate that aren’t Kaia-friendly, keep them on a separate shelf. Maybe even put a note in the cupboard or fridge that says “NOT FOR  insert your name here !”

3. MAKING GOOD CHOICES WHEN YOU’RE OUT: Some of the toughest times come at restaurants and in social situations. Search for salads with light dressings, sides of veggies, lean proteins and fruit.

  • Breakfast: Substitute fruit for potatoes. Skip the toast or ask for just one piece of whole wheat/multi-grain. Add lots of veggies!
  • Lunch: Have a big salad! Try new things… Sunflower seeds, raisins, hard-boiled egg and jicama are fun ways to change up your regular salad routine!
  • Dinner: BE PREPARED! Try making some hearty, family-friendly meals in a slow-cooker. There are tons of healthy chili recipes out there. Try roasting new veggies. Mash up some sweet potatoes. Be adventurous!
  • Snacks: Small handfuls of nuts, baked apple chips, hummus & bell peppers, almond butter & fruit or celery all make great snack ideas! And they’re yummy too!

Make sure to lean on your Kaia FIT family for support… We all struggle with making healthy choices every day! Try new recipes, stock your kitchen with healthy options, and EAT UP!

Have a wonderful, nutritious Monday!
Megan

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

Tags: , ,
June 22, 2012

YOU Kan Run and YOU Kan Tri!

I am so excited to get our I KAN RUN and I KAN TRI programs started at Kaia FIT Sacramento! These programs are for every Kaia girl. Did you hear that? That means YOU!!

Both programs are perfect for first-timers, experienced runners or triathletes, or anyone in between!

> The I KAN TRI program is a training group for the IronGirl triathlon in Tahoe on September 16th. Check out the details here!

> The I KAN RUN program is a training group for the California International Marathon (CIM) and is available for the following distances: Full-Marathon, Half-Marathon Relay Team, or 4-person Relay Team (5-7 miles per teammate).  Check out the CIM website here!

If you’re even a little bit interested or have a few questions, attend our meeting TOMORROW at 8:30 a.m. at Kaia FIT Sacramento! Check out the Event on Facebook!

See you there!
-Megan

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

Tags: , ,
June 20, 2012

PHOTO CONTEST!

Calling all Kaia Girls!! 

Show us that you’re a Kaia girl everyday by getting a photo doing a Kaia pose somewhere funny, exotic or maybe just plain weird! Celebrity sighting? Bonus points for a famous person doing a plank with you!

Get creative, have fun and start snapping some photos!

Upload your photos to our Facebook page, here. You may enter as many photos as you’d like, doing any Kaia pose. Coaches will vote on winning photo. Winner gets next FIT Session FREE!! (July 16- August 18 FIT Session or 1 free month if you’re on AutoPay!)

All photo submissions due by Wednesday, July 11th! (This gives you three weeks to have some fun!) 

If you have ANY questions please e-mail me at megan.harbeck@gmail.com but please post all photos to Facebook! 

Have fun and good luck!
-Megan 

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

Tags: , ,
June 18, 2012

A Case of the Mondays?

MONDAYS. Did you just sigh? Or maybe even groan and roll your eyes? Probably, because most of us associate Mondays with the work-week and we realize we are the furthest away from our weekend that we can ever be. Mondays might as well be called “BackToRealityDay!” The scariest statistic? Monday mornings are when heart attacks are most likely to occur!

Well, today is Monday. And I’m here to remind you that it is not all doom and gloom!! Instead, it is Day 1 of your third week of Summer Sculpt. Woo-hoo! It’s another fresh start to let go of your weekend cheat meals. It’s another chance to have a perfect attendance week at Kaia! And, if you think about it, weekends are so great because we’ve worked hard for them! So, let’s get to work and do it with a smile!

Instead of making Monday the black sheep of your weekday family, make it your favorite! Use Sunday nights to prep a yummy Monday smoothie and lunch. Start the week off right with a great night of sleep. Take a couple extra minutes on Monday mornings to set your intentions for the week, re-assess your goals and focus on YOU!

My Monday Intentions:

* Get back to real-life! (And fight the honeymoon blues!)
* Workout 5 times this week
* Begin a running training schedule
* Eat healthy and use my new Vitamix and juicer!!

What are your Monday Intentions? Please share in comments!! 

Happy Monday (because it really should be HAPPY!),
Megan

 

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

Tags: ,
June 15, 2012

Use It or Lose It!

This baby does a great one-handed plank!!

Yesterday was my first Kaia workout as a married woman! And I’m definitely not blaming this on the married part… But, OUCH! I had not worked out on our honeymoon at all and I was most definitely paying for my time off! (I did pack my workout clothes… I promise I had good intentions!)

However, through all the heavy breathing and moments of nausea, it felt good. Good to be back in our gym, surrounded by my Kaia family, with sweat on my face!

What I couldn’t stop thinking about after my workout though, was how quickly your body changes. I couldn’t believe how lackluster I felt, how difficult it was to breath right during ball-ups and how much I dreaded every partial squat thrust! Instead of being upset with my performance, I was actually grateful. Grateful for the reminder that mobility is a gift not to be taken for granted… Grateful for all that is challenging and rewarding at Kaia… And grateful to know that I will be back to feeling ‘normal’ if I commit to my workouts!

Each woman’s relationship and journey with exercise is unique. Some love it, others work hard to tolerate it. Some see results quicker than others. Some find more emotional payback than anything else. No matter how you feel about it, there is one unifying fact about it… IF YOU DON’T USE IT, YOU LOSE IT!

Take my personal recommendation and stay on the wagon. Don’t miss classes. Take advantages of make-ups. Lean on your Kaia family for support and encouragement!

If you haven’t exercised for a long time or have gotten out of your routine, don’t fret! NOW is the time for a fresh start!! It will likely feel hard as you get started but stick with it. Push through, take a break anytime you need it and remember to have fun!

Here’s to the rest of Summer Sculpt FIT Session!
I’m excited to be back! (No matter how much it hurts!)
-Megan

Posted in Kaia F.I.T. | 5 Comments »

June 11, 2012

FIT TEST (on paper!)

Happy new FIT session! As we come out of another awesome BRIK, keep the momentum rolling and start this FIT session as strong as you’ve just ended BRIK. Carry over your accomplishments, strength, positivity and goals… And be prepared for another 5-weeks of FUN!

If you’re new to Kaia FIT Sacramento, DIVE IN! Get to know girls of Kaia, ask lots of questions and simply SHOW UP! We can’t wait to meet you… and sweat with you!!

Let’s get to know each other!
Please take a minute and answer the following questions and post your answers to comments!

Questions for NEW Kaia Girls!
1. What are you most excited about for this FIT session?
2. What’s your biggest goal?
3. How did you hear about Kaia?
4. Do you have any questions? If so, post them here!
5. Please sign off with your first name and last initial and class time!

Questions for Kaia VETS!
1. Describe Kaia FIT in ONE WORD.
2. What has been your biggest accomplishment at Kaia?
3. What is something you’ve done or found at Kaia that was unexpected?
4. What are your ‘words of wisdom’ for our new girls?
5.  Please sign off with your first name and last initial and class time!

I look forward to meeting those new to our family and I can’t wait to be back in the gym with you ladies!

See you soon!
-Megan

Posted in Kaia F.I.T. | 16 Comments »

Tags: ,
June 8, 2012

Summer Sculpt Manual

Summer Sculpt Manual is HERE!  Read your manual, print the Summer Goals page & bring that with you to Kaia on Monday!  If you are new to Kaia be sure to check out the Intro to Kaia F.I.T. Handbook HERE!  This is the start to something amazing…..  Summer!!

Posted in Uncategorized | 1 Comment »

June 6, 2012

The Food Pyramid…

The USDA Food Pyramid

In short, is WRONG.

The USDA Food Pyramid guidelines were released in 1992 and, since then, obesity rates in the U.S. have gone UP. I was just reading about this in a great blog post on “Mark’s Daily Apple” (read it here!). In a recent post he talks about living grain-free, giving both scientific and ‘social’ reasoning. It’s a great article!

Many of our Kaia girls have chosen to go “carb-free” or “low-carb.” Although we all know what we mean by this, we don’t really go without carbohydrates. The body needs them… We just choose to get them from natural sources like vegetables! When we say “I don’t eat many carbs”, we mean pasta, bread, pizza, etc.

Most of us feel enlightened when we go grain-free… Less bloated, tired and empty. When we start eating mostly plants we feel strong, healthy and full of nutrients! That’s why I think we should have a Kaia Pyramid with the base of it being GREENS & VEGGIES! We understand that healthy fats like nuts, seeds and oils should be a part of our diet in moderation. We love fruit for dessert and sustain our starchy cravings with sweet potatoes, squash and beets. And at the top of our pyramid, in the most moderation (if at all) are GRAINS & SUGAR! And nowhere on the pyramid at all – PROCESSED FOODS.

What do you think? What does your food pyramid look like?

Think about how differently our culture might eat if the USDA pyramid was more like the Kaia girl’s! Spread the word on how we should really eat, lead your family by example, and fill that plate with veggies!

Here’s to healthy eating!
-Megan

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

Tags: , ,
June 4, 2012

WEEK 6!!

The finish line is in sight!!

It is Week 6 of our Human + Nature BRIK and I know you’ve been doing amazing. NOW is the time to step it up, find that final wind and cross that finish line! If you’ve slipped up, make this week the best one yet. If you’ve had a successful 5 weeks, finish it out with a BANG!

Take a moment today or tomorrow and look at your goal sheet. How have you been progressing? What have you accomplished? What are you still working on? Reflection is key to progress. Be honest with yourself and know where you could have done better and when you deserve a pat on the back. Make this week a week that deserves a pat on the back!! Lean on your Kaia sisters, push hard, dig in deep and GO FOR IT!

Thank you for being a part of Kaia FIT Sacramento’s 5th BRIK! If you haven’t already, Sign-Up for our FIT session that begins next week!! Don’t let all your hard work go to waste… Commit to making Kaia a lifestyle, not just a fun 6-weeks!

Please post how you’re feeling, results and accomplishments to our Facebook page! Your amazing stories are what make Kaia the community it is!

Here’s to YOU and all your hard work!!

-Megan

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

Tags: ,
June 1, 2012

When ORGANIC is a must!

In an ideal world we would all eat organic, natural, and pesticide-free every day, all day. But, eating organic isn’t cheap and sometimes not even available.

So, when making the choice in the produce section, what do you really NEED to buy organic?

The Dirty Dozen (Top 12 foods that, for your own health & safety, are worth buying organic)

  1. Celery
  2. Peaches
  3. Strawberries
  4. Apples
  5. Blueberries
  6. Nectarines
  7. Bell Peppers
  8. Spinach, kale and collard greens
  9. Cherries
  10. Potatoes
  11. Grapes
  12. Lettuce

On the other hand, what items aren’t so dangerous to buy non-organic to save a little cash?

The Clean 15 (The 15 safest food to skip going organic on)

  1. Onions
  2. Avocados
  3. Corn
  4. Pineapples
  5. Mango
  6. Sweet peas
  7. Asparagus
  8. Kiwi
  9. Cabbage
  10. Eggplant
  11. Cantaloupe
  12. Watermelon
  13. Grapefruit
  14. Sweet potatoes
  15. Sweet onions

Of course, whenever possible, buy organic, from both lists. But keeping this list with you in your purse is a handy way to know when it’s most important!

-Megan

Week 6 Nutrition Packet is up and ready to be read :) Get the info about next week, detox, meal plans, etc… Just CLICK HERE!

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

Tags: , , ,
  |  
Follow

Get every new post delivered to your Inbox.

Join 2,167 other followers