December 31, 2014

Your PIT Krew


With the new session starting on Monday we are giving a shout out to your PIT Krew.  Supportive husbands, family members, or co-workers who listen when you talk about sore muscles, crazy socks, killer workouts, push-up challenges, green smoothies, bowel movements, back burn (you know what I mean), and all the funny things that they just had to be there to really get.  We appreciate you!

Shawn, Kaitlyn’s Fiancé, has been there to support Kaitlyn and they have had a blast together, getting fit and taking names!  There are hundreds of Kaia husbands, friends, and families out there who have been asked to sacrifice and get on board with their Kaia Girl’s quest for health and happiness.  We want to say THANKS.  That your support is vital to our success and we couldn’t do it without you.

Of course, your Kaia sisters have been an endless sea of support and love.  THANK YOU TOO!

If you are NEW TO KAIA and just about to start your Kaia adventure Monday morning, we have all been in your shoes, nervous walking in that front door.  We will be your PIT Krew!  We are here for you!!


December 25, 2014

Happy Holidays, Love your Krew!


Your awesome Kaia Krew Christmas Pajama Party!

We hope your day is filled with love, family, friends & fitness!  Eat a big yummy meal (don’t forget your greens) and go for a family walk today <3  Post your family fit pictures on Facebook!  Click [here].

December 10, 2014

The deal of the DECADE!

Strength in Numbers

NEW TO KAIA!  Kaia FIT Sacramento & Kaia FIT Carmichael are offering a once in a decade deal for the upcoming BRIK Jan 5th!  Gather your newbies…  Only $59 for six weeks of awesome workouts, nutritional guidance, fitness assessments, post party, free swag, and all the amazing things included in our BRIK session!  This session we are offering $59 to brand new to Kaia girls… the more the merrier!

NEW YEARS RESOLUTIONS are coming and Kaia is the way you’ll get there.  Just trust in us and the thousands of other women who have come before you.  We take the stress out of exercise and nutrition and help you to reach your goals, big or small!

SIGN UP TODAY because classes will be full!  First come, first serve, so just jump in head first!  We will be there for you every step of the way.


For more information click [here] or email:

December 3, 2014

The long road to Boston…


17 weeks ago I stepped out of my car and headed toward a group of people with a pit in my stomach and unsure of my decision to embark on this adventure again. Upon approaching I soon realized that I did not recognize a single person. I thought eventually someone I knew would come running up but that never happened. Where are the giggling welcome hugs for each person coming towards the group? Where is the gentle reassurance that my decisions are right? Where are my Kaia Sisters, my IKan Run Team and our fearless leader, Casie yelling “YAY, this is going to be great!” Did I take a wrong turn? With a deep heavy sigh I knew I was on my own. I would have to dig deep and find it from within to train hard, harder than I ever have to reach my goals.

During my training I had to do things differently to perform at my best for this race. I decided it was not my run training that I needed to change, but other aspects of my life needed to be tweaked. It was right in front of my face and I couldn’t see it. Finally, the light came on! I needed to get back to basics, KAIA! I reconnected with the goals I set for myself over 3 years ago on the first day I walked into the Sacramento gym. I made new commitments to my nutrition, workouts and to myself. I committed to be at every Kaia class from the first day of the fall brik to race day. I committed to eating healthy like a professional runner, but most importantly, I committed to believe in myself and the goals I have set.

In 2012, I ran the California International Marathon for the first time on a very windy rainy day. My hopes and dreams of qualifying for the Boston Marathon vanished quickly as I did not run the race I had hoped and trained for. I was mentally rocked by my less than perfect performance. After a month of recovery, my fighting spirit emerged with a vengeance. In the summer of 2013, I ran the San Francisco Marathon suffering from an Achilles heel injury. It would be all I could do to finish, but Boston never left my mind. To my surprise, I ran a good race and got a personal record inching my way closer to a qualifying time. Last December, I ran the CIM again, this time is was 26 degrees. Thinking this race is cursed and I would never catch a break I focused on the ultimate goal, Boston. All the stars came together that frosty day. I ran well, better than well, fantastic! The amount of support from my family, friends and my incredible Kaia Sisters, with a sea of Pink Tutus cheering around every turn was spectacular. The roar from the Kaia Cheering Squads would fill me up with such energy I knew it was possible to bring it home. There are no words of appreciation I can convey to each and every Kaia Girl for their undying support. With that, another personal best with a run time of 4:04 and with an amazing run, I still had not qualified needing a finish time of 4 hours or less. I was surprisingly happy knowing I had given it my all, but yet there was unfinished business.

Live hard, train harder has rung in my head for the past 3 years. December 7, 2014 will be my fourth marathon. I’m ready. This will be the day I chase my dream. Whether the stars line up for me or I fall short doesn’t really matter, what matters to me the most is that I believe in myself and my goals I set no matter how big or small. My Promise…this is my dream. I will not give up. EVER!

To my Kaia Sisters at Kaia Sacramento and Kaia Carmichael, IKan Run Team, Casie and Coaches; this is where the dreams start. Thank you for helping me achieve mine!


Thank you so much for sharing Sue.  We will be cheering you on mile after mile at the CIM on Sunday!  You are a true leader and inspire everyone around you!  We can’t wait to see you cross the finish line in BOSTON!

Good luck to everyone running the CIM!  We are beyond proud!!

Free posters & markers available on Thursday.  Sign up to man a cheering station at the gym!  

November 26, 2014

Be happy.


Looking back through all the times throughout history we were thinking about, “What era would you have preferred to grow up in?”  The roaring 20’s?  The hippie 60’s?  After throwing around a lot of pros and cons we all agreed, NOW!

As middle class Americans, we have everything at our finger tips.  We are comfortable, we have a huge variety of food available to us, we have clean homes and transportation, we live longer, we have more freedoms, and the world is at our finger tips.

So why are half of Americans on anti-depressants?  Neuroscientists who study higher brain function believe that our brains are constantly looking for something to keep them occupied.  According to an article in Psychology Today the left side of the prefrontal cortex is more active when people feel happy.  In contrast the right side of the prefrontal cortex is more active when people feel sad.  Thus, by learning what stimulates the left and calms activity in the right prefrontal cortex we can discourage or train ourselves to reduce stress and be happier.  To read more about the article click [here].

Below are a few things that trigger stimulation in your left prefrontal cortex.  This Thanksgiving take a few minutes to write down the simple things that make YOU happy!





To watch a beautiful video about gratefulness [click here].  Thank you to our amazing Kaia Krew, thank you to our extraordinary Kaia Girls, and thank you to all our supportive and awesome friends and family.  You make us happy!

November 19, 2014

Rise and Shine!

Motivation 2

Rise and shine.  It’s 6am and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark, and too cold to get out of bed.

November 12, 2014


Oops!  Here you go!


Kaia Girl and Fleet Feet Coach extraordinaire Taneisha Spain will be coaching the 2015 I KAN RUN team!  Taneisha has been a coach for many years and has a wealth of knowledge and of ton of experience on running form, hydration, fueling, and everything you need to get you to reach your running goals!  Sign up, lace your shoes, get ready for some fun, challenging and motivating training!


Current Kaia VIP Girls $129 if you sign up by Dec. 1st!  Promotion Code: VIP

Non Current Kaia VIP Girls $149 if you sign up by Dec 1st!  Promotion Code: NEWBIE

  • 3 days per week of running and walking training
  • 10 week of training
  • Beautiful long sleeve training tech-t
  • Killer kick off party
  • Tons of swag & nutrition
  • Cross training included!
  • Yoga flow included!
  • Camaraderie
  • Beginner, intermediate & advanced runners all welcome!


Visit the IKR Website [click here] to sign up now [click here]

January 3rd at 9:30a IKR Kick Off Party!  Have a mimosa & learn more about the program [click here]

Running for Shamrock’n to register for the Shamrock’n [click here]

November 6, 2014

Where’s your mojo?


So…  I had this whole great blog written up on metabolism.  But after coaching these last few days I have changed my mind.  What are we lacking?


I think we all have a BRIK hangover!?  Find your mojo today.  Write these 5 things quickly on a sticky note, print them, do what ever you have to do to remind yourself that you have MOJO!

1. Thanksgiving and Christmas are coming!  Stay active, you’ll feel better!

2. Hibernate!?  It’s dark and cold out.  Does that mean that you get to hibernate?  SURE!?  The other 23 hours a day, you are welcome to hibernate.

3. Be strong! Even when, especially when, it’s hard to be strong. You have worked so hard this year.  Don’t un-do it all now!

4. I’m busy, but I’m worth it. When you’re down, when you’re busy, when you’re tired… You NEED Kaia!

5. I <3 My Kaia Girls.  Get here because they need you!  And your coaches will look like this mean Uncle Sam if you don’t show up.

The workouts have been phenomenal! Get here. WE WANT YOU! With or without your MOJO!

October 29, 2014


Healthy Food Guide For The Vegetarian Diet


Can you go 11 days without eating at a restaurant?  Join our Kaia FIT Sacramento & Carmichael girls with 11 days of NO PROCESSED FOODS starting today!

“Every year, the average American eats thirty-three pounds of cheese (triple what we ate in 1970) and seventy pounds of sugar (about twenty-two teaspoons a day). We ingest 8,500 milligrams of salt a day, double the recommended amount, and almost none of that comes from the shakers on our table. It comes from processed food. It’s no wonder, then, that one in three adults, and one in five kids, is clinically obese. It’s no wonder that twenty-six million Americans have diabetes, the processed food industry in the U.S. accounts for $1 trillion a year in sales, and the total economic cost of this health crisis is approaching $300 billion a year.”  – read more from Salt Sugar Fat by Michael Moss [click here].

This is a new challenge for our Kaia Girls.  Understanding what is contained in the food we eat today can be like understanding the sphinx!?  What is Sodium Nitrate?  Sulfur Dioxide?  Potassium Bromate?  And why shouldn’t I eat them?  There are numerous websites and books out there to address cancer causing chemicals and what they do to your body, but also taking a minute to think about what they are doing to our brains?  Many of these chemically manufactured additives are highly addictive and can alter your brain chemistry leaving you depressed, tired and moody.


No restaurants!  Even the ones that claim they are good for you!  Read your ingredients at Starbucks and watch your drinks.  When you are shopping at the grocery store read labels!  Sauces, noodles, breads, dressings, cheeses…  if you can duplicate all of the ingredients at home it’s a go!  Try to make your own soup this week, eat more raw fruits & veggies, and keep it simple!  11 DAYS!  LET’S DO IT TOGETHER!!

Click [here] to learn a little more about food additives.

Click [here] to check out


October 22, 2014

The ULTIMATE Kaia Challenge!

The UTC Logo

What?  A new challenge?  Yes ma’am!  The Ultimate Kaia Challenge has four levels.  Every level has 4 categories:  body weight, gymnastics, weight lifting, and cardio endurance.  The first level RELENTLESS is designed to introduce you to these four aspects of fitness.  You may want to stay a RELENTLESS girl forever or you might want to move up, either way, you are learning and setting goals!

Why?  At Kaia we focus on becoming a “Jackie-of-all-Trades” :)  You don’t want to only be a great runner, or a yogi, or a power lifter.  You want to be a little good at everything and develop your skills as an all around athlete.  The reason?  Our goal is to become functionally fit so you can run, ski, lift, jump, swim, get off the ground, go for a hike, and play in the park for the rest of your life!  Developing your skills as an all around athlete will not only help you get in better shape, but help you feel strong and LIVE FOREVER!  Or at least add healthy happy years to your life.

When?  We have been wanting to add a FIT test that you can carry with you from session to session.  A score sheet that you keep year after year and look back on your progress for years to come.  This challenge is not designed for you achieve in one session, or in a year.  This challenge will give you life long goals and help you set your sights in the right direction.

How?  We are incorporating some open gym time, quality coaching time, and opening our doors for you to work on your skills!  Coaches are trained to watch your skills and divvy out stars for perfect form!  Remember that is isn’t supposed to happen this session, that over the years it will give you goals to improve upon and a way to look back at your progress.

Are you RELENTLESS?  A FIERCE Kaia Girl? A BEAST??  Or a MASTER???  Find out at Kaia FIT Sacramento & Kaia FIT Carmichael.  For questions email:

– Did you participate in the 10lb Challenge?  Score sheets will be available Monday and prizes will be available next week after we receive your 10lb Challenge sheets!

– Did you participate in the KaiaLympics BRIK Champion Challenge?  If you want your scores & scorecards they will be available on Monday!

See you at the gym!


October 17, 2014

Our BRONZE Medal Winner!


Yes, and for last, but certainly not least…  Brigida (another ZDD) won the BRONZE MEDAL in her age division!  This was one of the toughest age divisions and Brigida just took it home!

She did 70 military style push-ups!  That’s right 70!!!  She has gorgeous form and a gorgeous smile.  Brigida is a die hard athlete, runner, Kaia Girl, and loving mom.  With a 6:56 minute mile and huge scores all around she took a Gold in her age division at Kaia Sacramento and Bronze in her age division throughout all the Kaia’s everywhere!

Way to go Brigida!  Your ZDDs, your Krew & all the Kaia Girls everywhere are super proud of you!!!


We were so proud of every one of our Kaia Girls!  You girls really hit it hard and killed it!  We could not be more excited & jazzed about what a bunch of studs we have!! :)

Here is some information to find out your results!
1.  You will be getting your scorecard back next week with a confidential number on it
2. You can then go online and check your scores and final results with your confidential number
3. Celebrate your scores no matter what they were!  Even if you were in 50th place you still gave it a shot and did one or more exercises in Kaia level!  Be proud of where you are and know that you have no where to go but up!!!

October 16, 2014

The Silver Medal Winners!!!

photo 2 photo 1

We had two Kaia Sac Sisters rock the SILVER MEDAL in their age divisions!  Each of them took the silver medal out of all 50+ locations and KILLED their FIT Tests!

Not only did Linda achieve 60 push-ups in 2 minutes and Emily taking a 7:15 minute mile on her timed run, these girls had to score big on EVERY event to earn a medal.  For this KaiaLympics FIT Test – these girls scored high in every exercise demonstrating their all around strength and athleticism.

Linda has been working hard at Kaia Sac for years!  She has been getting stronger everyday, dedicated and driven she has become one of the strongest women at the gym and someone everyone looks up to.

Emily is a student and also works her butt off!  She not only makes it to the gym in the morning before school and work, but she works her @$$ off!  She always wants heavier weight and begs to be pushed and challenged!!!

We are so proud of you both and are constantly in awe of you!  We are proud to have you on our team!

Love, Your Coaches, Kaia Girls, & Krew!!!

October 15, 2014

The Gold Medal Winner!


Yes, that’s right our very own Allison McNamara is the GOLD MEDAL WINNER throughout every Kaia in the land!  She took gold over her own division and EVERY age division of the standing 50+ Kaia locations across the nation!!!

In this FIT test she had to accomplish pull-ups, push-ups, sit-ups, squat thrusts, double unders, and a timed mile!  She is an all around athlete and has the most beautiful form of any female athlete we’ve seen.

As a mother of two and 5am Zero Dark Diva (the ZDDs), she not only is an entrepreneur (she is a Gold Wellness Advocate with doTERRA) but also kicks some serious @$$!  She has been working her booty off all year to earn the gold.  She has been getting one-on-one double under training, practicing pull-ups with a weight between her legs, and running like a beast!

All of the Kaia Sac girls know her because of her awesome reputation as a leader, a friend, and an animal in the gym.

You’re a rock star Allison.  We couldn’t be more proud.

Everyone of your Kaia Girls, your ZDDs, and your Kaia Krew!



October 8, 2014

Lift for Life


“Weightlifting burns as many calories as cardio, not to mention that the more lean muscle you have the faster your metabolism and the more fat you burn.  Best of all, not only does weight lifting help you get rid of unwanted fat, but also tones and firms your body at the same time.”  9 Reasons Women Should Lift Weight

Women are afraid of getting bulky or bigger, but this is just a myth.  Eating high calorie foods and a high protien diet is what adds bulk to your frame.

Weightlifting takes time to learn, often requires a lot of practice, and the workouts may be shorter than your typical cardio endurance workout!?  But weightlifting is extremely hard, burns tons of calories, and helps you to become more fit faster!

Weight bearing exercises increase your bone density, help with functional movements in other aspects of life, and look pretty bad @$$!

We are excited to add weightlifting to your repitoir of fitness and can’t wait to teach you something new!

October 2, 2014

Don’t miss out! Find out what’s new…

Kaia Plus Logo 1 White

Get ready to change it up and have some fun!  Kaia Plus is what you’ve been looking for!!  Whether you’re in Balance, Strength, or Kaia – this new program will help you kick it up a notch!  Here we go…

KAIA VIP EXCLUSIVE.  Kaia plus is offered to our VIP (autopay) members only!  Don’t miss out!

10 FOR $20!?  10 new classes offered per month, plus free clinics, open gym times, & more…  All for only 20 bucks!

NEW TRAINING PROGRAM!?  Yes, a new training program designed to keep you on your toes.  Set new goals, get more FIT than ever!

YOUR NEXT STEP.  Never plateau, never get bored.  Kaia Vets are getting stronger and faster everyday.  Kaia Plus will open new doors to help you reach beyond what you ever thought possible!

REG NOW!  To find out more information about Kaia Plus click [here].  To register in the Kaia Plus program email us at  Begins this upcoming CORE Session!  Register NOW!



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