July 23, 2014

Nature Deficit Disorder


A few of us summiting Castle Peak last year!

Nature Deficit is a disorder described by the author of Last Child in the Woods by Richard Louv.  He explains that we are spending less & less time outdoors resulting in a wide range of behavioral & mood disorders.

Statistics show that one in four women are on prescription anti-depressants.  Here are a list of a few of the side effects of anti-depressants:  Nervousness, nausea, increased appetite, weight gain, loss of sexual desire and the ability to orgasm, fatigue, insomnia, and constipation.  NO THANK YOU!!!

Exercise is a natural anti-depressant, as is eating healthy, and getting outdoors!  Side effect… Happiness!!!  Getting outdoors helps you to breathe deeper,  stretch your legs, and remember what’s important.  Here are some fun outdoor adventures & ideas to plan for your Klimb Time Challenge!  Get out of your box, find something fun and adventurous to do, and don’t forget your gnome-boy! :)

1. Kiva Beach Lake Tahoe (2 hour drive) Beautiful quiet local beach (turn left at the fork!)
2. Yosemite (3 hour drive) Rent a beach cruiser & ride around the park
3. Sacramento (your backyard!) Rent a kayak at Lake Natoma
4. Auburn (40 minute drive) Hidden Falls Trail  Click HERE
5. Capitola Beach (3 hour drive) Rent a stand up paddle
6. Tahoe (2 hour drive) Hike Emerald Bay Click HERE
7. Big Sur (4 hour drive) Julia Pfeiffer Burns State Park
8. Muir Woods (2 hour drive) Beautiful, quiet, easy hike click HERE
9. Ice House (1.5 hour drive) Camping & swimming click HERE
10. Monterey Bay Coastal Trail (3 hour drive) Bike, walk or run on this 29 mile trail!

July 17, 2014

How to influence people

Amy Camacho

Amy C. and her 3 year old son Gavin crossing the half marathon finish line. This was Gavin’s second half marathon finish. The first, he was in the womb!

I heard the most awesome story this morning on a run with a Kaia Girl who told me about Amy C.  Amy is a long time Kaia Girl and I KAN RUNNER!  Her 3 year old son, Gavin, was asked at his school what his mommy did and he said, “She’s a runner!”  Already at 3 years old he knows his mommy is fit, healthy, and strong!

Remember that by being a woman who makes exercise a priority, you are making the world a better place.  By eating healthier, living longer, and by making the commitment to exercise you are influencing the people around you.  The people who need it most.

So next time you are debating if you should come to Kaia or go for a run: do it for a co-worker, a friend, your family, your children, or your future children!  You become the best leader and advocate for living a better life by leading one!

“People may doubt what you say, but they will believe what you do.” – Lewis Cass

July 9, 2014

Rush Kaia!


Sometimes jumping in with a group of women can feel a little like rushing a sorority.  Intimidating, clicky, and a little scary!?  Joining a program full of women can be tough and give us all college flashbacks.  No one wants to be the outsider; no one wants other people to watch them workout!!

From the outside Kaia can look like a group of super fit and rowdy women who have all been friends for years.  In some ways we ARE like a sorority, a really friendly, welcoming, any age, any fitness level, loving and fun sorority :)  In this sorority there is no judgment, no hazing, no clicks.  Kaia is made up of women of every age, shape, size, fitness level, and background who have the same goals:  to get stronger and to live longer!!!

In the lobby waiting for class to start we often talk about how amazed we are that hundreds of women who come to Kaia are just such a loving group of people.  So whether you are new to exercise, new to Kaia, an x-Kaia Girl, or a current Kaia Girl…  We are looking forward to starting our next session and want you to join the Kaia Girl sorority!  We have new women who rush Kaia everyday!!!  Don’t miss out <3

Sign up for the next session by clicking HERE.  Hurry, we’re almost full!

Kaia Klimb Core Session
5 Weeks:  July 21st – Aug 23rd (get FREE vacation workouts!)
Kaia FIT Sacramento: 5a, 6a, 7a, 8a, 5p, 6p, 7p
Kaia FIT Carmichael: 5a, 6a
To watch an awesome video about Kaia click HERE!


July 7, 2014



This blog post designed to motivate you to sign up for the TRI TEAM!  We have heard many hesitations about age, fears about the swim–you name it!!!  We’re here to tell you to JUMP IN!  Everything is scary at first, but there is nothing like the feeling of crossing the finish line.  Yes, you KAN!!!

Diana Nyad is an American author, journalist, motivational speaker, and long-distance swimmer.  In 2013, on her fifth attempt at age 64, she became the first person confirmed to swim from Cuba to Florida.  Without a shark cage, she swam 110 miles consecutively, and after many painful failed attempts, Diana reached the shores of Key West after 53 hours of swimming.

In June 2011, after months of preparation and training, her first attempt failed before it started due to high winds.  Diana had to wait for the perfect conditions: low winds and high water temperatures.  Although high water temperatures caused dehydration, they minimized the risk of dropping her core temperature too low and facing hypothermia.

With anticipation high, and the entire CNN crew onboard, Diana made her second attempt in August 2011.  She stopped her attempt early in the morning after 29 hours of swimming due to strong currents that pushed her miles off course.  She had also been experiencing shoulder pain since her third hour in the water; in addition, she had been experiencing a flare-up of her asthma; so much so, that she could only swim a few strokes before repeatedly having to roll on her back to catch her breath.

After 41 hours and 67 miles because of repeated jellyfish and Portuguese man-of-war stings that caused respiratory distress and currents that pushed her miles off course, Diana’s third attempt failed.

On her 4th attempt in August 2012, accomplishing her longest distance yet, Diana’s dreams were crushed because of two storms and nine jelly fish stings.

Finally, on August 31, 2013 Diana began her 5th attempt.  She reached the shores of Key West at approx. 1:55p on September 2nd.  When asked her motivation, she replied, “Because I’d like to prove to the other 60-year-olds that it is never too late to start your dreams.”

We look forward to helping you accomplish your dreams, no matter what they are.  Come this Friday, July 11th to our I KAN TRI kick off party at 6:00pm at Kaia FIT Sacramento to find out more information about our TRI program click HERE to RSVP to the party!  To register for I KAN TRI click HERE!


July 2, 2014

What’s YOUR Motivation?


What is your motivation?  What does FITNESS mean to you???









Fitness is defined as the capability of the body to distribute inhaled oxygen to muscle tissue during increased physical effort.  Haha.  No kidding.  Well, we all want to be fit for different reasons.  Your job is to FIND your motivation and foster it.  Don’t try to change it.  Accept your motivational ques and run with them!  The next step is to MOVE!  Make even the smallest steps toward your goal.  Remember, the first steps are the hardest.  Next… fall in LOVE with the process.  Enjoy and accept your body the way it is now, even if you want to change.  Accept where are are now and know that the journey is where the success lies.  If you were successful overnight, the results would never last.  The harder you have to work for your goals, the more you realize their worth!!!  What is your number ONE goal!?  What is your motivation to achieve it!?

Are you new to Kaia?  Kaia FIT Sacramento is on LivingSocial tomorrow for a 2 week boot camp!  Click HERE for more information.  We are looking forward to introducing some new Kaia Girls to the team.  Want to learn more about Kaia?  Click HERE to watch an awesome video!!  Kaia is a fitness program designed by women for women.  We have hundreds of women, even thousands around the United States, that all workout together and believe it or not… LOVE IT!!!  Some Kaia Girls are women who haven’t exercised in years and some who are seasoned marathon runners.  We know you’ll love it.  All you have to do is take the leap :)  To sign up click HERE!

Kaia Vets are deep into week 3 of the American Beauty Core Session.  We have been working on pull-ups, push-ups, double unders…  all the basics of fitness but those exercises that make you a complete bad @$$!  Show off your new skills.  Get out there.  Workout outdoors, get your friends and family involved, and have some fun!  Re-assess your goals and make them happen in the next two weeks.  We will be here for you every jump, step, run, leap, push, pull, and sit-up of the way!!!

Bar Bell


June 25, 2014

American Beauty


The American Beauty theme for this session really made me stop and reflect on how far I’ve come since I joined Kaia. Many of you know me as the smiling, happy office manager or the one who cheers you on in class. That is who I am, but just a few years ago I was in a much different place. A darker place filled with a lot more tears and junk food, lots of junk food. For the last seven years I have been struggling with infertility, and it has been a monthly roller coaster of high hopes and broken dreams.

As year after year passed, I felt more and more defeated. I was sad. I was disappointed. I was angry! I felt betrayed and hated my body for letting me down, for being broken.  I had never been an active person and had absolutely no motivation to get off the couch. Instead, I just continued to try to console myself with all my favorite comfort foods. I was completely overwhelmed by all of the monthly failures and important decisions that had to be made. I was a physical, mental, and emotional wreck.

Then one day I got tired of letting my life be controlled by this circumstance. I reconnected spiritually, I started appreciating all of the many blessings in my life, and I stopped waiting until “someday” to do things. One of those things was Kaia. I had spent my whole life thinking of myself as weak and unathletic. My first few months at Kaia were tough. I hyperventilated during every workout, I was always last to finish my reps and some part of my body was always in pain, but I kept showing up and I kept working hard. I couldn’t run a mile, then I ran a 5k, then a 10k, and now I’ve done three half marathons. I learned my body isn’t broken. It’s strong. I’m strong – physically, mentally, and emotionally – and I can now see my body for the beautiful gift that it is.

I’ve found that stories of infertility are very rarely shared with others. According to the CDC, 1 in 8 couples have trouble getting pregnant or sustaining a pregnancy. I know that there are probably many at Kaia who are silently riding the emotional infertility roller coaster. Maybe you are one of them or maybe you are dealing with another frustrating acute or chronic disease or challenge in your life that makes you feel like your body is broken. My hope is that as you go through your journey here at Kaia you will also find your strength and realize your beauty, and in the times that you feel broken, just know that all of your Kaia sisters see you for the American Beauty that you are. Kaia Strong!

kaia raenani_before

Thank you so much Rae-Nani for your honesty, your endless hours of crazy work, and thank you for being a Kaia Girl.  You are a leader, a cheerleader, and a rock for the other girls.  You have so much to offer this world.  We are lucky to know you!
Anytime you get a chance stop into the office say hi to Rae! 
<3 You!
June 19, 2014

FIT is the new black!

Lauren D.

Lauren D. learning a kipping pull-up!

Fitness and health consciousness are becoming more and more popular every day…  Why!?  The Obama’s??  Maybe :)

Today, we have a wealth of knowledge at our fingertips and we want to live longer!!  We want to live a disease free life, we want to live without medication, and we want our children to be lean and strong, just like their moms!!

Fitness has seen so many fads and diets have come and gone.  What remains constant is our desire to be fit.  At Kaia we strive to keep you motivated and working toward that goal.

Our FIT Test this session includes kipping pull-ups!  Challenging???  YES!!!  That’s what we’re here for –  to challenge you and push you to do things that you never thought possible.  So jump on board!  Rock your FIT Test this session and learn a kipping pull-up with Lauren!  Watch Lauren’s awesome pull-ups!  CLICK HERE.   To learn more about kipping pull-ups CLICK HERE.

Move over Jane Fonda…  Here Komes Kaia!!!


June 9, 2014

Week 6 of Kamp = FUN


The final week of “Kondition Kamp” BRIK has arrived! 

  • This week will be completing our FINAL FIT TEST! This session, we’ve tested our timed mile and a round of exercises at the beginning and middle of the session… Now we get to see how far we’ve progressed! You are 6 weeks stronger & faster, so let’s see you beat those scores! Come ready to ROCK!
  • Friday we take our FINAL ASSESSMENTS of Kondition Kamp BRIK! Weigh-ins and measurements are a great way to see your hard work pay off! But remember, they aren’t everything. Your Fit Test scores, how you feel, and how your clothes fit are just as important as the number on the scale!
  • BRIK PARTY!!! Let’s celebrate our hard work! You’ve earned it! We will see you at Camp Pollock (about 1 mile from Kaia Sac) at 11AM on Saturday, June 14th! See evite for details and email us at kaiafitsacramento@hotmail.com with any questions!

Have an awesome final week of BRIK, KaiAthletes!  



June 6, 2014

Next Core… What’s in store???



Here are the top 10 reasons you
don’t want to miss out:

1. Summer is here! 

Get strong and fit with us – Summer, here we come!!!

2. Free vacation workouts included! 

Worried you’ll miss out on your workouts because of vacation?

Take Kaia on the road!  Free on-the-go workouts included.  If you do a

vacation workout – it counts toward your attendance!

3. Unlimited Make-Ups!

Yes, you heard it here ladies.  Unlimited make-ups for this session ONLY!

4. Win a FREE movie night!

Win a fun movie night for you and your Kaia Sisters!

Prize goes to the class with the best attendance (including vacation &

make-up classes).

5. Don’t miss the American Beauty workouts!

Summer workouts are going to be crazy, fun & challenging!

Get your sweat on to keep the pounds off.  Summer tends to be full of

extra calories.  Burn them with the best girls on Earth!

6. Don’t slow down.  Or get ready to speed up!

Our current Kaia Girls have made so much progress and have been working

their little booties off!  Don’t wait till after summer only to have to start all over again.

Or don’t put it off until “things slow down!”  There is no better time to start.  Get in as much

exercise as much as possible.  Even if you can’t get here for every class!

7. Changing it up!?

This session we are adding in a few treats to your normal Kaia classes!  Lifting?

Jam? Flow?  You never know!!??  Until you get here and check it out!!

8. Tri train for cheap! 

Triathlon training is an optional program open to the public.

Kaia VIP girls get the program for $50 off!  For more info CLICK HERE!

Coupon Code: kaiavip

9. Beautiful inside and out!

The American Beauty session is all about taking the focus off what the media

wants us to believe is beautiful and look at real beauty!  We are strong and

powerful women.  We are building a tribe of people who know what beauty

really is.  Join the tribe!

10. American Beauty is going to go off!

Classes are filling up fast!  Sign up now to save your spot!  CLICK HERE!

June 4, 2014

DETOX Blues??

Coach Kira is a Detox PRO!

Coach Kira is a Detox PRO!

It’s Hell Week AND it’s Detox Week… What a combo! My 3rd day of Detox is usually when I’m feeling the ultimate “Detox Blues”… For me this means a headache, hunger, and some not so pleasant moods. BUT, here’s the good news: That means it’s working!

Your body’s responses to Detox and tough workouts (especially in combination!) might not always be pleasant, but it’s a sign that you’re flushing the toxins from your body and replacing them with the good stuff! Stay on track (or get back on track) and give this final Detox of BRIK 100%. It’s only 7 days and you will feel SO good when it’s over!

PLUS, Detox doesn’t have to equal bland food and hunger pains. There are so many amazing, detox-friendly recipes out there! Check out our “Kaia + Kitchen” Facebook page for inspiration!

Final Assessments are just a week and a half away- great motivation to keep being a lean & green machine!!

June 3, 2014

Kaia Girl Testimonial: Cynthia S.

Cynthia Smith 5-29-14

About a year ago I started thinking about turning 50 the “Golden Life Anniversary”. I asked myself, “What do I value?” I value my faith first, my family, friends, having fun, fitness, and food.   Being totally honest food all too often came first, thus my life long struggle with maintaining a healthy weight.

In October 2013, I met with a co-worker over coffee. I shared with him my desire to spend the next year of my life preparing to turn “FIT and Fabulous 50!” I was committing to no flour, no sugar and no alcohol. He asked, “What about fitness”? I told him I was in search of something new and inspiring. He shared about his wife’s journey to become a coach with Kaia FIT. Shortly after I received an email from his wife, Coach Krysta! On October 14th just three days after turning 49 I started at Kaia FIT Carmichael and what I lovingly call my 365 day journey to turn “FIT and Fabulous 50!” I committed to putting my focus on my faith, family, friends, fun, fitness and eating healthy.

During my first week at Kaia everything was a challenge. I couldn’t jump or squat and had no flexibility. Balance was my friend! After every class I felt stronger and stronger. It has been 7 months and now I can do 1000 jump ropes, military push-ups, and a handstand! Also with an encouraging hand from of Deanna I nailed the high box jump too! Kaia has motivated me to go beyond what I thought was possible. It has given me confidence in my abilities and I get daily support from my Kaia Girls.

This spring I joined Kaia’s I Kan Run Team with the ultimate goal of running a ½ marathon someday. The combination of Kaia and I Kan Run has helped me to make the dream a possibility. On June 8th I will run the 13.1 mile Women’s Fitness Festival with my biggest fan and hero my daughter Brittany surrounded by all my Kaia Sisters. I am now that woman I always wanted to be. The woman that puts on her runners and heads out the door for a rejuvenating 5 mile run.

Kaia has taught me there are no limits to my fitness goals, that genuine women do exist, and that they care about me and my success. I now believe exercise is fun and worthwhile, and that pushing past the “I can’t mark” will get you to that next level. If you asked me the best thing about Kaia I would say relationships. My daughter-in-law and I have bonded in the best way since she joined Kaia. Now that my best friend joined I get to see her daily and watch her transformation. I have made so many beautiful friendships that will last a lifetime, my Kaia family.

You are a true inspiration Cynthia!!  Your smile and energy is contagious!!  Thanks for lifting up your Kaia Girls and your IKR Team.  We <3 You!

WOMEN’S FITNESS FESTIVAL . Come run with us or cheer on Cynthia and the girls at the WFF!  Sign up to be on the cheer squad at Kaia FIT Sacramento or Kaia FIT Carmichael!  We need you!

June 2, 2014

A Bittersweet Post


Hello Kaia Lovelies!

Megan here, Manager and Coach at Kaia FIT Sacramento! I have been a Kaia girl for over 3 years now and a Coach and Manager for about 2 years… And what a journey it’s been! Simply put, I can’t imagine my life if I hadn’t found Kaia. In addition to making me the healthiest & fittest version of myself, Kaia has given me the most amazing community of women I could ever ask for! I’ve made healthy habits and best friends for life in this place. That’s why it is with a very heavy heart that I announce that this will be my last session.

As some of you know, I’ve worked part time with my family’s solar business for years with the long-term goal of helping run the company. Well, the long-term has arrived and my dad has asked me to come on full time. It’s what I’ve always hoped for and I’m really excited about it, but it also means leaving my job at Kaia. Being the manager and coach at a place like Kaia has been an experience I feel so lucky to have had. (Calling it a “job” really doesn’t even sound right!)

Many people enjoy being a fitness coach because it allows you to help people change their lives… But, in my opinion, the best part of the job is the people that have changed MY life. You girls are the most inspiring, motivating, and empowering women on this planet! Seriously!!

Although I won’t be at Kaia as often, I will be sure to pop in for visits and I will still be writing the workouts… So, I’m always there in spirit! (Whether you like it or not!) :)

I know it’s a bit of a cliche- but, sincerely, thank you for being YOU. Every one of you make this community exactly what it is- a unique sanctuary of awesomely fit women! Thank you for changing my life and allowing me to coach you and get to know you. Keep being amazing and I will see you soon!

Love, Megan

P.S. – The BRIK party is technically my last day so I better see all of your beautiful faces there!!


May 30, 2014

HELL Week Prep!

4% of your day

Next week is HELL WEEK! If this is your first BRIK, you might be thinking, “What the heck did I get myself into?! What the hell is HELL WEEK?!” Well, first of all, don’t be nervous! It’s just an extra awesome week of BRIK. But, I thought it might be fun to give you some Hell Week tips to make Week 5 our best week yet!

Megan’s Hell Week Survival Tips

  1. Have a good attitude! We throw some extra challenges & ‘punishment’ your way during Week 5… But remember, it’s all in good fun! Don’t over think it or get upset. Just have fun, kick A$$, and finish out BRIK with a bang!
  2. DETOX. Week 5 is our second round of detox during BRIK so you should be a pro! Take it seriously and follow the 5 NOs for another 7 days. Remember, our final assessments are just around the corner so stay strong!
  3. Camouflage. We LOVE our spirit days during Hell Week and we want to see your craziest “Hell”-ish spirit! Bust out the camo, face paint, and anything else you can think of next week! In the spirit of Kondition Kamp, add some sporty flair to your Hell Week spirit this session!
  4. Be on time. We take tardies very seriously during Hell Week so make sure you’re on time to class… Otherwise, be ready to hit the deck and give us 25 Squat Thrusts! (Important to remember #1 on this list if you’re tardy next week!)
  5. No Excuses! With 4 weeks of BRIK under your belt, you are a strong Kaia Warrior! Now is the time for commitment, relentless dedication and determination… Not excuses! Show up and give it 100% We promise you won’t regret it!!
May 26, 2014

What a weekend!

Fox 40

Kaia beauties on Fox 40 this morning!

What a weekend we have in store for you!  All your local Kaia’s are coming together to throw the biggest women’s party ever!  This weekend we are holding our first annual KAIA SUN RUN event.  300+ women all running, cheering, and having a blast for a great cause – Girls on the Run!  We are so excited that the run is sold out…  but we have plenty of fun goings on to be a part of!!!

Events this weekend!

Friday – Free Yoga Flow 5a, 6a, 7a, 8a, 5p, 6p, & 7p

Saturday – Free Yoga Flow 7a & 8a

Saturday – Free Running Clinic!  8a

Sunday – Kaia Sun Run!  8:30a Pre-Party! Come cheer & donate!

All events at:
Kaia FIT Sacramento
221 Lathrop Way, Suite A
Sacramento, CA 95815

See you there!!!

A huge thank you to all of our sponsors… 

Girls on the Run
Whole Foods
Kind Bars
Massage by Renee
Holistic by Nikki Stern
doTerra by Allison McNamara
Sac Mom’s Blog
DJ Crooner

And a big shout out to all our awesome local Kaia’s!

Granite Bay
West Sacramento
Elk Grove
Citrus Heights

May 23, 2014

Post-Detox Diet

Carm 6AM

Last week was Detox Week and we followed the 5 NOs for 7 days. If you went for it, you know it’s a challenging but rewarding process! After all that hard work and determination, it’s easy to feel like binging when it’s over. I’m here to remind you that’s not what Kaia girls do!!!

Instead of rewarding your healthy habits with unhealthy ones, continue to reward your body with nutrient dense, lean & green foods! That’s what it wants- I promise! Although you aren’t eating quite so strict this week, it doesn’t mean all good sense goes out the window.

Here are my 5 Post Detox Tips:

  1. Add back in moderation. If you choose to add dairy or carbs back into your diet, do so slowly and in moderation. No need to have a grilled cheese sandwich every day.
  2. Stick with no sugar and no alcohol. These two items are your key to weight-loss success! Stay committed to these for all 6 weeks of BRIK… And if you do, the next Detox week won’t be so tough!
  3. Keep making your own food. During Detox week, we avoid processed foods which usually means we’re food prepping and making these from scratch. These are great habits to keep, during BRIK and beyond! Get creative, try new recipes, and avoid processed foods as much as possible!
  4. Choose good substitutes. When you’re going to “treat yourself” do it with the right stuff. You should always pick honey or agave over simple table sugar. You should always choose whole wheat or whole grain over bleached flours or rices. Make these a staple of your day to day life!
  5. Think LIFESTYLE. Remember, we don’t yo-yo diet at Kaia. We are here to create long lasting, healthy habits for our life. If you feel good without something in your diet, leave it out! Encourage your family and friends to do the same!

Stay strong, Kaia girls!


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