Archive for August, 2012

August 31, 2012

A Bittersweet Farewell!

Our beloved Claudia M., Kaia girl and staff member, is moving onto bigger & better things! She was accepted to her college of choice (California State University, East Bay) and is continuing on her journey to get her degree in Health Science. CONGRATULATIONS!

Claudia has been an amazing (and important!) part of our Kaia FIT family for over a year, both sweatin’ it out in the gym and working hard in the office!

Thank you, Claudia, for all of your hard work, dedication, and awesome energy at Kaia FIT Sacramento! We wish you lots of luck on your amazing journey ahead!
And don’t forget! Kaia is always your home and we expect regular visits!!

You will be missed!

Much love,
Your Kaia Family 

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August 30, 2012

Kaia In Your Heart

On Tuesday I received the following e-mail (confession) from Kaia girl, Lauren D.

“Last night my ultimate frisbee team won our championship.  We celebrated with a bonfire on the beach.  However, feeling guilty about the beer I had just cracked open to celebrate, I decided to do some burpees on the beach.  I challenged my team to do a combined 500 burpees by the end of the night.  Everyone loved it so much that we ended up doing 535.  Just picture 10 people doing burpees on the beach in the middle of the night for no reason at all.

Just wanted to let you know that despite my early divergence from BRIK diet rules, I still had Kaia in my heart and I was spreading the love!”

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Of course, I laughed at the thought of Lauren paying in burpees for her freshly opened beer. But the coach inside of me absolutely loved that she did them!

As the day went on, I couldn’t stop thinking about something in Lauren’s e-mail… She said she still had “Kaia in her heart.” What a great way to look at it!

Life will throw challenges at us everyday. Things happen and we miss a workout or have a hiccup in our nutrition plan. Every day is unpredictable. But what matters much, much more than the slip-up itself is our REACTION to it.

Do you beat yourself up about it? Do you figure you fell off the wagon and give up altogether? Or do you have Kaia in your heart, get up the next day, try a little harder, and give it 100% all over again?

Thank you Lauren, for the funny and insightful e-mail! I think we can all learn a little something from it!

Do you have Kaia in your heart?
-Megan

August 29, 2012

Guest Blog! By Kaia Girl Amanda D.

Ready for Kombat

by Amanda Delsohn

In May I started my new health and fitness routine with Kaia F.I.T.  and I am constantly reminded of what a great choice it was. Not only have I lost weight/inches and gained muscle, I’ve gained confidence, energy, and some great friends to keep me accountable. Kaia has been the best stress reliever and really has made my every day life better for so many reasons. I am happier, I have better posture, my back hurts less often, I have more energy at work and when I get home, and the list goes on and on.

I started during BRIK, which is Kaia’s 6-week intensive bootcamp that consists of 3 days in the gym doing strength training and cardio, one day of flow (yoga), and one day of running. After the first six weeks I already felt great and had some pretty awesome results. Keep in mind that I didn’t have a lot of weight to lose when I started, I just wanted to get toned and fit.

1ST SIX WEEKS:

Weight: -4.2lbs

Booty/hips: -1  inch

Thighs: no change

Chest: -1 1/4 inches

Waist: – 2 inches

Body fat: – 3.4%

After the 6 week bootcamp we went to two 5-week sessions that consisted of 3 days a week in the gym, an optional yoga class on Friday, and another optional workout on Saturday. I am out of town often on the weekends so I was only able to make it to a few of the Saturday workouts over the 10 weeks, but I went to about 90% of the yoga classes. We just did our measurements on Saturday and I was pleasantly surprised by the outcome.

10 WEEKS:

Weight: -2.6lbs

Booty/hips: -1/2 inch

Thighs: -.5 inches

Chest: -1/4 inch

Waist: – 1 3/4 inches

Body fat: – 1/10%

TOTAL IN 16 WEEKS:

Weight: -6.8 lbs

Booty/hips: -1 1/2 inches

Thighs: -.5 inches

Chest: -1 1/2 inches

Waist: – 3 3/4 inches!

Body fat: – 3.5%

Today we started our Kombat BRIK session and I could not be more motivated. During the first week we do a detox, which means no dairy, no sugar, no carbs, no alcohol, and nothing processed. After the first week they encourage us to eat clean (mostly fruit and vegetables, low carbs, no sugar, etc) and then we detox again during the last week. I am looking forward to hard work, lots of early mornings, LOTS of sweat, and a group of amazing girls by my side. If I get results like I have these last few months, it will be an added bonus. In the beginning, I joined as a way to lose a few pounds and tone up a bit and now I couldn’t imagine leaving. I wake up in the mornings to get to the gym because I couldn’t imagine my life without it. Of course I love seeing results and feeling better in my clothes, but the way I feel in this short period of time has really shown me how important a consistent workout plan can be.

Thank you, Amanda, for letting us share your story! Find Amanda’s blog, here

August 27, 2012

Why We DETOX

This week isn’t designed to torture you! It’s to clean out your colon, jump start your sleepy metabolism, and to get you in the mind set of substituting healthy options for non-healthy ones. Don’t treat it like a chore. Congratulate yourself every time you eat according to BRIK (which should be every meal), notice how light & toned you feel, and feel proud of your accomplishments – this is the new & healthy you!

DETOX Guidelines:

  1. No Sugar (over 9g) – Read your labels and be determined to break your sugar addiction!
  2. No Alcohol – NO means NO.
  3. No ‘Carbs’ – Avoid starchy and processed carbs like: Bread, rice, bread, oatmeal, tortillas, potatoes, grains, etc.
  4. No Dairy – Try Almond Milk and Coconut Milk products as substitutes!
  5. No Processed Foods- If there are ingredients you can’t read, avoid it! Also avoid packaged and frozen pre-made foods!
  6. Think LEAN & GREEN!

Pay attention to how your body reacts to a week without these foods. Although you may experience a headache, cravings or a bad mood on Days 1 and 2, by the end of the week you will be amazed by your energy level and ability to eat light, natural and clean!

After these 7 days, decide what you’d like to work back into your diet in moderation, if at all. But remember! During BRIK we keep our sugar under 9g, say no to alcohol, and avoid processed foods for ALL 6 weeks!!

When you’re having a hard time saying no to your cravings, check out our Healthy Choices page here. :)

LIVE KAIA STRONG and have a great Week 1!

-Megan and the Kaia Krew

August 24, 2012

FIVE Stars for Kaia FIT!

I recently searched ‘Kaia FIT Sacramento’ on Yelp and couldn’t believe that we only had ONE review! Then I saw something at the bottom of the page… A link for “Filtered Reviews.” After reading about why Yelp randomly filters reviews, it appears that too many good reviews just seems too good to be true! If only the Yelp computers knew that Kaia FIT Sacramento genuinely deserves 5 STARS!

Read these amazing reviews, here! (And thank you to everyone who has posted about us!)

We have such an incredible community at Kaia FIT and I feel lucky every day I walk into our gym.
Thank you for being a part of our Kaia FIT family and for reading my blog!

Have a great weekend,
Megan

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August 23, 2012

KOMBAT BRIK Open House

Attention all Kaia girls enrolled for KAIA KOMBAT (our BRIK session beginning 8/27):

This session is all about CHALLENGE! Let’s put our fears aside, step out of our comfort zone, and see some serious results!!

This session, we are focusing on:

  • SETTING GOALS
  • TAKING RISKS
  • CAMARADERIE
  • COMPETITION (the healthy kind)
  • RESULTS!

To kick things off, we will be holding an OPEN HOUSE Assessment Day on Saturday, August 25th from 10:00am-NOON. Pop into the gym for a quick (and private) weigh-in and measurements.

We know being weighed and measured can be a scary part of the journey, but it’s an important one! We want to stress that it isn’t about the number on the scale. It’s just a starting point and a way to mark where you began… So that you can see how far you’ve come 6 weeks later!

Start KAIA KOMBAT off right and come by the gym on SATURDAY!
(If you can not come on Saturday you will need to come early or stay late on Monday to get your assessments done!)

If you have any questions, please e-mail us kaiafitsacramento@hotmail.com.

SEE YOU SATURDAY!
-The Kaia Krew

August 22, 2012

Yoga Basics (FREE CLASS!)

Summer (right) practicing yoga on a paddle board!

This Friday, August 24th, we are offering a FREE yoga class to our Kaia girls!

Who: Guest teacher, Summer Ward and YOU!
What: YOGA BASICS (Great for getting back to the fundamentals or for trying yoga for your first time!)
Where: Kaia FIT Sacramento
When: Friday, 8/24 @ 6AM (1 hour)
Why: Because yoga is an important addition to your workout schedule and knowing the basics is the best place to start!

Don’t miss out on this FREE opportunity! It’s a great addition to your ‘off-week’ and perfect pre-BRIK prep!

See you Friday! 

August 21, 2012

Kaia Husband Profile: Danny Rolleri

Danny & Megan BEFORE Running & Kaia

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Danny and Megan at the Color Run (8/4/12)

Long-time Kaia FIT Sacramento girl, Megan Rolleri, has committed over a year to Kaia FIT and a healthy way of life! But Kaia hasn’t just been a positive part of her life, it’s been a great influence on her hubby too! Thank you, Danny, for sharing your story!

“My journey of a healthy lifestyle actually began many years ago for Megan and myself. 

We had talked for a long time about eating right and exercising, but never put forth any serious effort towards actually doing it.  I cannot speak for Megan, but for me, I spent that time period disappointed in myself because I had played soccer for 32 years and couldn’t believe how much I had let myself go.  I was definitely a shadow of my former self and couldn’t stand how poorly out of shape I had gotten.  

Then Megan joined KAIA (over a year ago).  And even though she struggled in the beginning, witnessing her stick with it motivated me to make a turn for the better.  Basically I told myself that I better get my s**t together because this KAIA thing is no joke and I didn’t want to be the lazy, unhealthy lifestyle living husband. 

 Luckily around this same time we joined a gym and this helped give me the space to start working out on a consistent basis.  Initially, my workout consisted of running on the treadmill and random weight lifting.  To be honest, I had no idea what I was doing other than knowing it was better than sitting on my a$$ and being non-active.  And once I saw the pounds coming off week after week, I got addicted to being healthy.   

This somehow led to me becoming a runner.  Which is strange because before this past year, I actually disliked running if it didn’t involve soccer.  

One day Megan used her Jedi mind tricks skills to get me to agree to sign up for a half marathon.  As soon as began training for that I thoroughly enjoyed having a goal to work towards that would affect my eating and workout regimen.  We became more thoughtful about our choice of foods and eating habits.  All the positive results (weight loss, self confidence, etc.) led to a passion for running that I didn’t know I had in me.  

The best thing about all of this was having Megan right there with me.  We pushed each other to be healthy to the point that it is now our lifestyle.  Not only does this improve our way of life, but our kids benefit; We are role models for a better way of living.  They are exited and supportive of our milestones from running or KAIA. 

The best is yet to come and for Megan and I.  We continue to push ourselves.  I was able to complete 3 half marathons in 5 months.  We are excited to compete in the CIM this December.  We are both signed up for the Tough Mudder and have plans on participating in the Urban Cow.  

When I look upon this past year, I owe a lot of thanks to my wife for jump-starting this journey through her commitment to KAIA.  But the one thing I can’t ignore and I need to acknowledge is the hard work I put into this.  ”There is no substitute for the work” is what I would title this journey.  We can always talk to ourselves about finding the easy way out of something or the route that is less demanding. But ultimately, we learn the most about ourselves through what we can achieve when there is struggle, pain, or suffering.  And in the long run (no pun intended) life gets easier because we didn’t attempt to cheat our way out of meaningful life experiences.”

Danny & Megan… Happy & FIT!

August 13, 2012

Nutrition Challenge #5: NO CAFFEINE

Many of us start our day off with a cup of coffee. And then maybe one more when we get to the office or need a mid-day ‘pick me up.’ And what about that iced tea or soda with lunch? And the dark chocolate you allowed yourself after dinner? Was that an Excedrin you just took!? Well, it’s possible that many of us take in WAY too much caffeine.

Facts Worth Thinking About

  • Moderate caffeine consumption isn’t bad for you
  • “Moderate” is described as no more than 300mg/day
  • A Venti brewed coffee at Starbucks has 415 mg
  • Tea is considerably lower in caffeine
  • Many pain relievers contain caffeine… Read your labels!

So, why the caffeine challenge? Like all of the other challenges… AWARENESS!! How much do you depend on caffeine? Do you NEED it to start your day? Or, can you find energy in other ways… By working out, eating better and sleeping more? Get out of your comfort zone and try going caffeine-free for ONE WEEK!

After this challenge, decide how much you need it. Maybe you can make it a ‘treat’ a few times a week. Or stick to just one (regular sized) cup a day! Moderation is important. You KAN do it!!

Happy Caffeine-Free Monday!
-Megan

August 9, 2012

Wellness Talk, THIS Saturday!

KAIA Women!

This Saturday, August 11th, is our FREE Wellness & Sports Medicine Talk with Dr. Sandy Bell. Ask questions, learn about women’s health, injury prevention and MUCH more!

Don’t miss out on this opportunity! This event is open (and free) to all women, so you are welcome to bring a friend!

Who: Dr. Sandy Bell and YOU!
What: Sports Medicine & Wellness Talk
Where: Kaia FIT Sacramento
When: 8/11 @ 9AM

See you there!,
Megan

August 7, 2012

Nutrition Challenge #4: NO ALCOHOL

If you have ONE glass of red wine, 4 nights a week… You will consume an extra 15,360 calories in a year.

But, that’s not why we’re challenging you to no alcohol this week. Although alcohol, wine and beer can certainly be high in calories and sugar, the challenge is more about awareness. Like our previous 3 challenges, the real question is, DO YOU NEED IT? And, CAN YOU GO WITHOUT IT?

Challenge yourself to a week free of alcohol consumption. Try sparkling water with lime or orange in it to help curb cravings. Pay attention to how you feel without it and see if you eat better when you’re not a drink or two in! ;)

On a more serious note, here is the list by the CDC on long-term effects from excessive drinking:

“Over time, excessive alcohol use can lead to the development of chronic diseases, neurological impairments and social problems. These include but are not limited to—

  • Neurological problems, including dementia, stroke and neuropathy.
  • Cardiovascular problems, including myocardial infarction, cardiomyopathy, atrial fibrillation and hypertension.
  • Psychiatric problems, including depression, anxiety, and suicide.
  • Social problems, including unemployment, lost productivity, and family problems.
  • Cancer of the mouth, throat, esophagus, liver, colon, and breast. In general, the risk of cancer increases with increasing amounts of alcohol.
  • Liver diseases
  • Other gastrointestinal problems, including pancreatitis and gastritis.”

After this challenge, continue to make smart choices and live in moderation!
Happy Tuesday!
Megan

August 2, 2012

Don’t Worry, Be HAPPY!

If someone told you that you could do one thing that would lower your stress level, help with your aches & pains, make you feel strong, flexible and confident, all while adding years onto your life and making you feel HAPPY, would you do it? 

Well, it doesn’t come in a magic pill or powder. You can’t pay a million dollars and have someone do it for you.
What is this mysterious, life-changing thing? It’s called YOGA. And EVERYONE can do it. (That’s YOU!)

TOP 10 Benefits of YOGA:

  1. Stress Relief
  2. Pain Relief
  3. Better Breathing
  4. Flexibility
  5. Increased Strength
  6. Weight Management
  7. Improved Circulation
  8. Cardiovascular Conditioning
  9. Focus on the Present (and YOU)
  10. Inner Peace

(Read my previous blog about Yoga, here! It goes into more detail on a few of the above points!)

Everyone has a different reason for practicing yoga. (Or not practicing yoga…) Don’t hold yourself back! It is ONE HOUR of your day and it can drastically improve your mood, recovery from workouts, strength, flexibility and SPIRIT!

Make the extra effort and do something good for YOU! (Be a little selfish!) Join us for Friday Flow @ 6am ($10 drop-in) or find a yoga studio around town that you love. Yoga is important and you don’t know until you try it!

Go get your Flow on!
Much love, Megan

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