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 prevention.com

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 kaiafitsacramento@hotmail.com.  Begins this upcoming CORE Session!  Register NOW!


October 1, 2014

FALL in love.

Blog Girls Picture

Lovely Kaia Girls: Leah, Kaitlyn, Malaika, Rae-Nani, Lisa, & Erin

Ready to FALL in L♥VE?  We’re ready to get you in to the gym, starting a regular exercise program, and actually ENJOYING fitness this fall!


♥  Share Kaia with your bestie!  We are offering a fantastic referral program for your friend to join Kaia!!  Your friend turns in a referral card (avail. at the gym) and you get a FREE MASSAGE for you AND your girl!  No way.  Yes way!

♥  Check out tomorrow’s blog post on WHAT’S IN STORE!  We have new programs, new classes, we are ready to turn a new leaf in our workouts and get a head start on the holidays!  You won’t want to miss it – BIG CHANGES HAPPENING AT KAIA!

♥  Not a current VIP and want to become one?  Click [here] to get on autopay.  It’s the best way!


♥  Get in while the gettin’s good!  We are starting a new session on October 13th.  We are already 80% full!  Click [here] to sign up for this upcoming CORE Session and get all the cool stuff listed below.  Don’t hesitate or procrastinate! :)

The most exciting and fun fitness classes ever
Experienced coaches who can help you from day one
Nutrition advice and counseling
Personal training in a group atmosphere (more fun!)
Get results, guaranteed
Great for beginners!  If you haven’t exercised in 30 years Kaia is for you!
If you are training for another event this fall – you need us to help you cross-train!
Get in the best shape of your LIFE!

Let’s get FAST THIS FALL! Turn up the heat, have a little fun, and enjoy the best time of year in Sacramento!

September 24, 2014

Character, courage, commitment

Female Marines Take On Challenges in Afghanistan

Paula Bronstein / Getty Images

On October 11, 2006, in Baghdad’s Rusafa neighborhood, an especially deadly kind of IED blew up a Stryker tank.  The fuel cells in the back of the tank were on fire.  There were four people in the back, one – a woman.  The compartment was full of smoke and they couldn’t tell which way was up.  One soldier lost his leg just below the knee, he screams, “Get out of the hatch!”  Another soldier was non-responsive.  They are taking small arms fire from a roof top about 100 meters away.  A vehicle pulls up behind them starts laying suppressive fire.  The driver of the tank manages to get the hatch door open.  There was chaos, fire and screaming.  Jane Van Wirt, all 100 pounds of her, pulls the unconscious 250lb soldier out of the burning vehicle with her weapon under her other arm.  Getting in and out of the vehicle with all of your gear on is difficult enough on its own.  Van Wirt pulled him out of the burning vehicle with one arm, shooting her M-16 one-handed.  She managed to get to safety and was rescued without a scratch. (Mark Thompson NY TIMES Jan 28, 2013)

We are stronger than we think we are.  Whatever your goals may be, make the resolve to sticking to your commitments.  You set the intention at the beginning of this session to accomplish goals, big or small.  Decide that you’re tough, that nothing can get in your way, that you’re strong, that you will finish what you set out to do.

We are your comrades.  No soldier can go it alone.  No girl left behind!

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 kaiafitsacramento@hotmail.com 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


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