September 17, 2014

TRI TEAM Super Stars!

Tri Team

Wish the TRI TEAM good luck this Sunday!  They are nervous, excited, and getting geared up to swim, bike, and run their little hearts out!!!  The girls have been training hard and accomplishing new goals every day.  The big day is coming up…

Cheer them on in person:  Nevada City, CA – Park somewhere on Baltic Close or Gaston Dr. and Lake Ln.  If you leave the gym at 7:00a you’ll be there at about 8:30a, the TRI starts at 9am.  Here is the link to the tri website [click here].  Carpool & we’ll go have a big fun lunch after!

Cheer them on via Facebook:  We’ll post a before picture on Kaia Sac’s Facebook Sunday morning.  Leave some comments for the girls [click here] on Sunday morning!

We are so proud of you TRI TEAM.  We are all here to support you and are in awe of your strength and courage!  Can’t wait to watch you cross the finish line!!!  GO KAIA GIRL GO!!!  There’s no stopping you!!!

September 10, 2014

Eat Klean.

Broccoli Video

1. Hungry?

Eat an apple!  Or a banana.  Let’s try to simplify…

Great Veggie to Eat RAW:  Carrots, bell peppers, cucumbers, snap peas, cherry tomatoes, zucchini, & broccoli!!!

Other yummy snacks:  Garbanzo beans in a zip lock, steamed broccoli with nutritional yeast, microwave corn,
Don’t forget berries, nuts, pears, all kinds of yummy fruit options.

2. How to get more greens

Blend up tons of spinach, put it in Tupperware in the fridge, put on everything you eat!
Soup, stir fry, burrito bowls, even salads!!!  Try to leave it un-cooked.

Eat raw broccoli.  It’s pretty good when you get used to it!?
Or cut it up really small and put it on salad, soup, stir fry, burrito bowls, salads, etc…
Watch the 5 minute steamed broccoli video click [here]

3. Romaine = Great Bread!

TACOS! Beans & veggie mush (see below) in the microwave ->
add spinach, guacamole, salsa – serve on romaine “tortillas”

WRAPS!   Hummus, avo, tomato on romaine!?

BURGERS!  Veggie burger (cooked in toaster), avo, tomato with romaine as bread!

4. Healthy proteins.

Tofu – just raw!  Try super firm.  Stir fry with some salsa & avo!
Tempeh – filling and delicious!  Stir fry with tons of veggies!
Baked Tofu – easy snack, filling and yummy in salads.
Tofu Noodles – rinse, stir fry, try avo as sauce.

Protein powder – great as a meal replacement!  Try VEGA or Garden of Life RAW.

Quinoa – only 15 minutes to cook.

Remember that Broccoli & Kale have more protein than steak per calorie!!!

5. Other Quick Stuff

Soup!  Click [here] for some great ideas!

Veggies getting old?  Throw them in the blender.  Make a veggie mush!
Microwave it with beans then throw it in bean tacos, mix it up with quinoa or quinoa noodles.
Stir fry it…  The possibilities are endless!!!

5 MORE DAYS OF DETOX!  Fuel your body and your mind, cut your cravings, feel strong inside and out, …

Strong Bodies…  Powerful Minds…


September 3, 2014


10 lb Challenge 3

  • Awesome swag

  • An award at the Kaia BRIK Party

  • Bragging rights

  • & get super FIT!


Here’s what you gotta do:
1. Commit to the challenge!
2. Take a before picture and print it
3. Grab a 10lb Challenge Page from your coach
4. Rock your KaiaLympics BRIK – Give it 110%!!!
5. Take your after pic and paste it to your page, add your final numbers
and submit it to the office.  We will take care of the rest!


Bring in your before pic this week!
It’s worth the effort!  10lbs or BUST!!!




August 28, 2014

Care, learn, EAT!

Health Nut

Everyone has their “thing” – some people are book people, movie people, bike people, sports people, fashion people, work people…

This BRIK we are going to become HEALTH NUTS!  Caring about your body, your mental clarity, your sleep, your moods, your family, your everyday and long term health is where we will start.  Of course, we all care about these things but sometimes food is higher on our priority list!!??

Let’s take this BRIK to learn about nutrition.  Learn about fiber and protein, how to read labels, and what makes us feel amazing!!!



Take time on this long weekend to clean out the cupboards and fridge.
Monday or Tuesday bring in your packaged junk food and we will drop it
off at Loaves & Fishes for you!!!

Consult the manual and Kaia Kookbook for BRIK friendly meals [here]
If you need ideas, email us! We will go over nutrition quesions &
meal plan suggestions at orientation on Tuesday.

Stick to your list.  Don’t waiver!  Use ALL of your will power at the grocery store.
Make sure you’re not hungry, organize your list so you don’t bounce around.
Try to get in and get out quickly. Then go home and have a food prep party!


We are so fortunate to be working with Whole Foods!!!  What a great duo!
The Whole Foods on Arden Way is offering Kaia girls exclusive shopping tours and recipe demos.
What a great opportunity to learn!!!  Don’t miss out!

SHOPPING TOUR (15 girls maximum per trip) Sign up at the gym.
Tuesday, Sept 2nd – 9:30-10:30am
Friday, Sept 5th – 6-7pm
HEALTHY COOKING DEMO (no maximum) Sign up at the gym.
Sunday, Sept 7- 9:30a-11:30a Peach Coconut Freeze
Thursday, Sept 11 – 9:30a-11:30a Rainbow Kale Salad
Saturday, Sept 20th – 8:30a-10:30a Root Vegetable and Tofu Scramble
Tuesday, Sept 23rd – 4p-6p Thai Noodles
Remember to email with any BRIK nutrition questions and we will get them answered at orientation!
From one HEALTH NUT to another! <3
August 21, 2014

We’re so freaking funny :)

I just wanted to give a quick shout out to Kaia Sac & Kaia Carmichael.  If anyone knows how to do it right, it’s a Kaia Girl!  We have had such a blast so far this year.  I can’t wait to see what KaiaLympics has in store for Kaia Sacmichael :)


Kaia Jam Happy

Find out how to become a VIP and join in the fun. Click HERE to register!

Check out what we have in store for you for FREE VIP WEEK!  Click HERE

If you are NEW to Kaia and want to join us for our upcoming session click HERE
Brand new Kaia girls get a $50 discount this session only!!!  Use the Coupon Code:  NEW




August 13, 2014


Becca & June

Becca W. & June S. from Kaia FIT Temecula!

Click HERE to watch this inspiring video! 

This is our LAST BRIK OF THE YEAR!  These six weeks will completely change your life.  BRIK is where Kaia Girls transform from maintaining their fitness to become lighter, faster, and stronger!

Whether you’re new to exercise or have been looking for something new…  This is the motivation you’ve been looking for! 


Our next session begins September 1st.  We offer 9 class times at 2 locations (Sacramento & Carmichael)!  Nutritional guidance, meal plans, motivation, and excellent coaching.  To find out more about Kaia CLICK HERE!

~ If you are BRAND NEW to Kaia we are offering a $50 discount this session only!!  Space is limited!  CLICK HERE to sign up now!  Discount code: NEW.

~ If you are a continuing Kaia Girl join VIP and get a great discount every month!  CLICK HERE to sign up now!  Save your spot every month, receive tons of free classes & special treatment, plus a discount!

~ Sign up for our next Kaia session HERE!

Way to rock the pistols June!  We are inspired by you and hope to be as strong and awesome as you are!

August 8, 2014

Weekend Warrior!


Ash & Jodi

As we all know its easier to have a good healthy week, only to be followed by a weekend of snacking on junk food, going out for meals, overeating, and maybe a little too much wine!!??

Here’s some helpful hints on how to plan your weekend.  The most important suggestion is to get into a routine!  Create good habits & stick to them (even when it’s hard).

SATURDAY!  Plan your adventure!!!  Live your life to the fullest…  What are you doing tomorrow!!??  (Don’t forget to take your gnome-boy!)

SUNDAY!  Go for a little morning walk or bike ride, clean the house, head to the grocery store.  When you get home turn up some fun music and enjoy your time in the kitchen!!  Clean, dry, & cut all your veggies.  Put the rest of your veggies in tupperware with a paper towel to soak up the excess water.  Take a hot bath, read a book, watch a movie, make some hot tea, call a friend :)

CLICK HERE for a shopping list and a crock pot recipe!  CLICK HERE for 10 more awesome vegan recipes for the slow cooker!


July 30, 2014


The Kaia Tri Team is in full force!  Week 3 and the girls have already made leaps and bounds in their training.  Week 1 we worked on breathing and body position in the pool, gears on the bike, and had our first open water swim!  Week 2 we continued perfecting our breathing and upper body techniques for freestyle swimming, we conquered some hills on the bike and did a little mini-tri at Lake Natoma.  Week 3 we are gaining confidence swimming, biking, and running longer distances!!!

We will keep you up-to-date on how training is going for your triathlon team.  Next time you see some of your tri team girls with their super cute green bracelets give them a, “Way to go!  We are proud of you!”  They are working hard and will need your support!  Get some of your fellow Kaia girls come out and watch them in action crossing that finish line at the big race!


Triathlon Team & Coaches: Kelly Hopkins, Ari Miers, Casie Neitling, Ashley Freer, Holly Olmstead, Alyssa Johnson, Amy Heiser, Lisa Ferrante, Angie Jarrett, Marsa Decker, Megan Lane, Erin Moos, Julie Oliver, Pauline Rodriguez, Faith Lerma, Rachael Alexander, Lisa Estridge, Amanda Henry, Regyna Jones, Jessica Little, Tanja MeCey, Shelbi Ovenstone, Kelly Pelc, Jenie Sawyer Carter, Christina White

Celebration of Life Women’s Triathlon
September 21, 2014 9:00a Start Time
Scott’s Flat Lake . Nevada City, CA . Cascade Shores


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!!!



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