It’s a new year and many of us are ready for the fresh start. We are starting a new BRIK (6 week boot camp) session on Monday… Being prepared and motivated is essential!
Whether you’ve been coming to Kaia FIT for years or are brand new, I’ve provided the following 10 tips for getting in the Kaia mindset for 2013!
1. FOOD IS MORE THAN HALF THE BATTLE.
Sometimes I wish this wasn’t the case… Sometimes I wish I could just workout really hard, do double days, and then eat anything I desired. But, that’s not the way it works. It’s time to view yourself as a machine. The best ones need the best fuel. Think of yourself as a Ferrari, NOT a rusty, broken down pick-up. You require premium fuel to perform at your best. Put junk in, that’s exactly what you’ll get out. Put in the good stuff and you’ll have great workouts and see results in your strength & performance.
2. IT DOESN’T GET EASIER, YOU JUST GET BETTER.
At Kaia, we never want your workouts to be easy. It’s simply not the goal. The goal is that you are always challenged, week after week, month after month. For our Kaia vets, make sure you’re challenging yourself in every workout, pushing your limits and feeling sore, not just going through the motions! It’s a new year… Time to pick up the heavier Kettlebell, jump on the bigger box, and run a little faster! For our new Kaia girls, remember that we all had our own Day 1. We all felt like we weren’t going to make it through the first week and went home completely overwhelmed. STICK WITH IT. You will be astonished at how fast you gain strength and start enjoying the feeling of a tough workout!
3. BALANCE, STRENGTH, & KAIA!
At Kaia, we have three levels for every exercise. Balance = Low Impact/Modified, Strength = Medium Impact, Kaia = High Impact. These levels exist because we ALL need them. It is vital to remember the importance of these levels and that they exist for a reason. Listen to your body and step it down to Strength or Balance when you need it. On the other hand, push your limits, get out of your comfort zone, and try things in Strength and Kaia everyday. Always ask your coach for help and modifications when you need it!
4. THE NUMBER ON THE SCALE IS NOT EVERYTHING.
We are women and the scale is no one’s best friend. Although weight-loss is a natural part of the process, it’s not our only focus. Nor is it our main focus. We want you to be HEALTHY – eating right, feeling better & having more energy. We want you to be STRONG – feeling confident, having a better range of motion, & learning functional movements. When you focus on working hard during the workouts and eating right everyday, weight loss will be a byproduct of those choices. Take your focus off the scale and results will naturally come.
5. DON’T BE AFRAID OF TRYING NEW THINGS.
Conquer your fears! It is an indescribable feeling when you do something you never thought possible. When you accomplish something out of your comfort zone, it starts a trend… A trend where you realize you ARE capable of anything and if you set your mind to it, you can (and will) accomplish it! Here are some ideas: Handstands, climbing the rope, pull-ups, running a specific distance (5k, 10k, half-marathon…), box jumps. Don’t be afraid to ask your coach for help, that’s what we’re here for!
6. ROME WASN’T BUILT IN A DAY.
Patience is a virtue when it comes to fitness results. Don’t expect to reach all of your goals overnight… These things take time and it’s important to stay focused throughout the journey. We are all SO motivated and excited on Day 1, but it’s easy to let life get in the way and to lose our determination. Be honest with yourself and your goals, knowing it might take some time. But with hard work and an unshakable commitment, you will reach them! We promise!
7. IT’S YOU AND YOUR MAT.
Don’t worry about anyone else in the room. It’s fun to be a little competitive and it’s natural to be motivated by the other girls in your class… But it’s also easy to get caught up in your head about what you can’t do. Guess what? It doesn’t matter! All that matters is that you are doing your best. Stay focused on what you can do and the progress you’re making. We are all here for each other… Every age, shape, size and fitness level!
8. TAKE REST DAYS.
For those of you that are brand new to Kaia, you might have rolled your eyes at this one, thinking “Duh! I love rest days!” But something kind of magical tends to happen after some time at Kaia… You start to dread your off days. You start signing up for races, Tough Mudders, yoga classes, etc. and you pack your off days from Kaia with other commitments. On one hand, this is AMAZING and I’m always so proud of the multi-tasking athletes in our gym. On the other hand, rest is just as important as working out. There is a quote about weight lifting that I love… “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.” Although weight lifting is not our focus at Kaia, this idea still applies. You do not get stronger, faster, and more fit by working out 7 days a week. You get stronger, faster, and more fit by working out hard and then letting your body heal, recover, and REBUILD stronger muscles. Respect rest and enjoy it at least 1 day per week.
9. ASK QUESTIONS!
Never, ever hesitate to ask questions or ask for help. It’s easy to feel lost or behind when you start… Always ask for guidance when you need it! Coaches and KAT Girls (Kaia vets who have volunteered to be extra helpers in class) are there for you no matter what. There are no stupid questions. If you forget the answer, ask again. Whether your questions are about the workouts, nutrition, or anything else, we are here for you. Asking questions leads to learning, so ask! (You too, Kaia Vets!)
10. HAVE FUN!
Getting in the Kaia spirit makes working out something you look forward to! Get to know the girls in your class (they’ll hold you accountable!), share recipes and ideas on Facebook, attend our BRIK party (February 16th!) and enjoy the journey! By the way, a few ‘spirit days’ might be coming your way… Don’t be too proud to workout in a silly outfit! It’s good for your soul!
See you all on Monday!