Archive for July, 2012

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July 31, 2012

Nutrition Challenge #3: NO DAIRY

This week we challenge you to live 7 days without dairy! See how you feel, you might be surprised!! 

Take a moment to read this article from USA Today about how intolerant most humans really are of dairy… Makes you wonder if we’re really meant to digest it at all! Please share your thoughts in comments! 

What is defined as DAIRY? 

  • Milk
  • Cream
  • Butter
  • Cheese
  • Cream cheese
  • Sour cream
  • Yogurt
  • Ice Cream
  • Anything else made from milk!

Good Alternatives:

  • Almond milk
  • Coconut milk
  • Soy products (in moderation)
  • Vegan cheeses (in moderation)

Why EGGS aren’t on the list: 

“Contrary to a somewhat common misconception, eggs are not considered a dairy product, which refers to the product of the mammary glands of mammals such as cows, goats, sheep and others, and the products derived thereof. The misconception that eggs are dairy products is often a result of a confusion between the terms dairy product and animal byproduct. While eggs are, indeed, produced by animals and, therefore, an animal byproduct, they are not a dairy product or a derivative of dairy products.” (Read more, here.)

If you haven’t started the challenge yet (or fell off the wagon), start today! Right now! Trying new things and listening to your body are important parts of health & fitness!

-Megan

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July 26, 2012

Our Coaches!

Check out the new page on our website featuring bios of our Kaia coaches! It can be found under the tab, “Our Coaches“. Take a minute and get to know the ladies of Kaia FIT Sacramento a little better!

A HUGE thank you to Danielle Medich of Golden Elephant [Photography] who took some amazing photos of the Kaia girls recently. Check out her website and be sure to ‘LIKE’ her Facebook page to view more Kaia FIT photos!

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July 25, 2012

Nutrition Challenge #2: NO CARBS

The word “CARB” has become a debatable four-letter word. Carb, short for carbohydrate, is often used to describe starchy and processed foods. However, that is definitely not the only place we find carbohydrates. And not all carbohydrates are bad for you!!

The basics about carbohydrates:

  • They are your main source of energy
  • They are broken down into sugar to give you this energy
  • Foods containing carbohydrates that also contain sugar are the worst for you
  • White foods (white bread, rice, pasta, etc.) have been stripped of all their good nutrients
  • The best place to find your carbohydrates are in fruits and vegetables!

What NO CARB week means: 

  • For these 7 days we want you to go without all starchy and processed carbs. This includes: Bread, pasta, pizza, rice, potatoes, quinoa, tortillas, cake, donuts, muffins… You get the point!
  • What carbohydrates should you eat? ANY VEGETABLE OR FRUIT!
  • The point of this week is to see how feel without the processed or more starchy carbohydrates. Eating lean & green can immediately help with bloating, digestion and energy.
  • Come next Monday, make a conscious decision on just how many other ‘carbs’ you let back into your diet. If you do choose to have bread, pasta or rice, make sure it is whole wheat/brown. Avoid the white stuff!
  • If you fell off track, start TODAY! Right now! It’s not too late!

For a more detailed article on what carbohydrates s are all about, click here! And as always, if you have ANY questions, ask your coach!

Have a happy, ‘carb’-free Wednesday!
-Megan

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July 18, 2012

Nutrition Challenge #1: NO SUGAR

Read your labels… Sugar is everywhere!

Happy Day 3 of NO SUGAR Week! How are you feeling?!

What we mean by No Sugar:

  • Read your labels! Nothing with over 9g of sugar listed under ‘Nutrition’ Facts
  • Don’t eat or drink anything with “Sugar Added” or sugar, cane juice, stevia, splenda, etc. listed in the ingredients
  • No sweeteners added to your coffee or anything else!
  • Natural sugar found in food (fruit, for example) is okay! Yay!

In my experience, when I cut sugar, I feel great on Day 1, Day 2 is a little rough (hello, headache!), but after Day 3 I’m feeling AWESOME and energized!! What about you? Please post your No Sugar feelings to comments!

Stay strong Kaia girls, committing to this for 7 days will be empowering and your workouts will be better because of it!
Come next Monday, work sugar back into your diet in moderation, if at all. If you feel good without sugar, listen to your body and continue to go without it. (Maybe allow yourself just one meal or treat a week with sugar in it.) Approach each weekly challenge with determination and an open mind!

Happy Sugar Free Eating!
-Megan 

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

July 17, 2012

SUNSATIONAL Week 1!!

Our very own Crystal L., being SUNSATIONAL!

Welcome to SUNSATIONAL, a new and exciting 5-week FIT session!

This is the summer to be the best YOU you can be. This is the summer to COMMIT, BE HERE and give it 100%. This is YOUR summer… Be SUNsational!

This FIT session is all about being a better you, digging in deep, making good choices and living a healthy life! During the busy summer, it’s easy to fall out of our fitness routine; the calendar is packed full of fun, the kids are out of school and there’s still that whole ‘work’ thing… Right here, right now, make the choice to make time for yourself. Make the choice to be a little selfish, set an hour aside each day that is all yours and show up to Kaia!

Take a few minutes and read the manual and nutrition information- it’s an incredible resource, take advantage of it! (A little motivation goes a long way!)
Also, be sure to fill out your Goal Sheet. Goals are a measurable and motivating way to track our progress. Put some thought into it and stay focused on them throughout this session!

Thank you for being a part of this amazing community! BE SUNSATIONAL!

Live. Love. Kaia.

Megan

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July 16, 2012

Photo Contest WINNER(S)!!

We are excited to announce the winners of our Photo Contest are (drum roll please!)… JANET & MIA!!  (And thanks to their families for their participation!)

Over 3 weeks, we had 40 submissions of our awesome Kaia girls doing poses in some pretty cool places! From Hawaii to Texas, from yoga poses to handstands, from produce companies to tattoo parlors… The entries were all original and fun!

Thank you to EVERYONE who participated, it was a very tough choice!! We loved every picture and your creativity was awesome!

To see the rest of the submissions, go here!

Thanks again to all of the participants! 
The Kaia Krew 

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July 12, 2012

Go With The FLOW!

As many of you know, we have recently added Friday FLOW to our weekly routine! Before now, it had always been offered during BRIK only. So, what’s it all about?

Kaia FLOW is an hour of yoga, every class varying in poses and routine. This style of yoga is sometimes referred to as Vinyasa Yoga, which loosely means “breath synchronized with movement.” About.com has a great article about the basics of Vinyasa/FLOW yoga, check it out here!

Why should you FLOW?

Adding yoga to your week of fast-paced, intense workouts is the perfect counterpart to a healthy body and mind. FLOW elongates muscles, helps with soreness and fatigue, is challenging in a different way than a typical Kaia workout, and will have you leaving refreshed (and sweaty!).

The best thing about FLOW (although it’s hard to choose just one thing!) is that it is for EVERYONE. Most people, at one time or another, have said, “I can’t do yoga. I’m not flexible.” Well, guess what?! That’s not what it’s about! Yoga helps with flexibility and strength, but is about much more than that.

FLOW is an hour to take your mind off everything else and focus on how you feel in that very moment. Although we aren’t jumping on boxes or swinging kettlebells, many find yoga to be just as challenging. You ask your body to move and hold poses in new ways for longer amounts of time. You not only work on strength but on balance, flexibility and mental focus.

Do yourself the favor and get out of your comfort zone! Give FLOW a try… I promise your body will thank you for it!

Kaia FLOW – Fridays @ 6am, drop-in $10 ($12 for non-Kaia girls)

Hope to see you tomorrow morning!
-Megan

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July 9, 2012

Sore?

Sore and fatigued muscles seem to be a topic of conversation around here lately… Especially for those that attended Power Hour this past Saturday! So, what can we do to help our muscles recover and re-build as quickly as possible?

TIPS FOR THE SORE KAIA GIRL:

1. Rest! Make sure you don’t over do it on days when you have a really tough or challenging workout (choose Double Days wisely!). Your body needs time to recover!

2. Protein! Protein helps rebuild your muscles, so getting enough is important. It’s even more effective if you get a big dose of protein 30-60 minutes post-workout. Examples of healthy, protein rich foods: Lean meats and fish, Greek yogurt, almonds/almond butter, tofu, quinoa and eggs.

3. Water! Make sure you are staying hydrated. Drink water before, during and after every workout.

4. Stretch! Make time to stretch out those muscles… Long & lean! Think about attending Friday FLOW! (6am every Friday) Also, consider investing in a foam roller to help relieve soreness in tight muscles.

5. Keep working out! Certainly listen to your body if you need a rest day (at least 1 per week), but also know that getting those muscles moving feels better in the long run! Get your butt off the couch, come to class at Kaia, and stretch everyday!

If the soreness continues for more than a day or two, try icing it and taking hot baths!

Happy Monday!

Your sore coach,
Megan

Posted in Kaia F.I.T. | 1 Comment »

July 3, 2012

It’s SIGN-UP Time!

Kaia FIT Sacramento is here to make this your best summer yet! Stay active, in shape and meet some awesome women along the way! Our next FIT Session begins July 16th. SIGN-UP NOW, classes fill up quickly!

Never tried Kaia FIT and aren’t sure about signing up? Come try a workout for FREE (any class time) to check it out! For more details, check out our website for class schedules and basic info! (Current Kaia girls: Feel free to bring a girlfriend to a workout anytime to try it out!)

Many class times fill quickly, so sign-up ASAP! Go here to enroll online: http://kaiafitsacramento.com/sign-up/

As always, if you have any questions, please e-mail us at kaiafitsacramento@hotmail.com.

See you soon,
Megan and the Kaia Krew!

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July 2, 2012

HAPPY 4th!

Tips for a FUN & HEALTHY 4th of July!

  1. Start your holiday off right, with your Kaia girls! Attend our group workout at 7 a.m. (see details below)
  2. Out of town? Start the day off with a run, yoga class or fun workout with your family!
  3. Eat before you head out for the day! Start the day with a nice, hearty breakfast. Fill up on fruit, egg whites and veggies before you’re tempted with holiday snack food!
  4. Take healthy options with you. Pack nuts, seeds, dried fruit and trail mix to help you curb the cravings for potato chips and pasta salad!
  5. Drink water! Especially if you choose to indulge in adult beverages on your holiday, remember to drink some H20! (You’ll be thanking me on Thursday!)
  6. Wear sunscreen! It’s easy to let the sunny day get by us… Protect your skin and remember to re-apply!
  7. When it comes to dessert, split something (if you choose to have anything at all)! If the home made cookies or cupcakes just look too good to resist, vow to just have a half of one and walk away!
  8. Don’t drink & drive! 4th of July is one of the worst DUI holidays… Be smart and plan a designated driver!
  9. Get to bed at a decent hour! Unfortunately, 4th of July falls mid-week this year, so most of us work bright and early on Thursday. Do yourself the favor and get a full night’s rest!
  10. Make it to Kaia FIT on Thursday! Sweat out the cocktails and cookie (half of one!) the next day! Stay in your routine as we finish up Week 4!

ALL Kaia FIT Sacramento girls are meetingtogether at American River College (on the track) on the 4th of July. We are meeting at 7 a.m.!  (There will be no classes held at the gym on Wednesday).

See you there and Happy 4th!
-Megan

 

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