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!

May 22, 2014

Week 3 BSK Challenges


Detox Week is behind us, but that doesn’t mean it’s time to fall off track! Let’s stay on the wagon by focusing on our Weekly Challenges! These challenges are simple but a great way to stay motivated and add a little extra determination to your BRIK session!

BALANCE (First session at Kaia):

Fitness Challenge: Commit to 10 minutes of stretching every morning and evening this week.

Nutrition Challenge: Commit to NO SUGAR & NO ALCOHOL!

STRENGTH (First BRIK at Kaia):

Fitness Challenge: 5 minutes of activity when you wake up and before you go to bed.

Nutrition Challenge: Commit to the 10 COMMANDMENTS!

KAIA (more than 1 BRIK at Kaia);

Fitness Challenge: Test you 400m sprint 1 time this week!

Nutrition Challenge: Track your water intake and shoot for 100oz. every day!

May 21, 2014

Midway Assessments


We are approaching our midway BRIK Assessments (Friday), so I thought it might be a good time for a pep talk!! :)

Stepping on the scale and getting measured is not anyone’s favorite hobby… BUT it’s an important part of the journey. Here’s why:

  1. Knowing you’ll be stepping on that scale is a great motivation to stay on track with healthy habits and food journaling.
  2. If you stick to the BRIK nutrition plan, you WILL see results. After 6 weeks of hard work, you’re going to want to know how much progress you’ve made! Well, you’ll only know by stepping on the scale at the beginning, middle and end!
  3. Hopefully you’re not weighing yourself at home… In fact, throw your scale away! Obsessively weighing yourself every day or multiple times a day is an emotionally taxing habit. Make your Kaia weigh-ins your only weigh ins. This will help you look forward to Assessments as you continue to make progress!
  4. It’s just a number. As women, it’s very normal to fixate on that number on the scale. However, the journey to true health and fitness is more than just the amount of pounds you weight. How do you feel? How are your clothes fitting? What are your inches like? These things are WAY more important than the number on the scale!
  5. Muscle gain. Don’t forget, getting stronger means you’re gaining muscle. And since muscle is denser than fat, you might not drop the LBs as fast you might expect… Back to #4, keep your body composition in mind. Some girls actually gain a couple pounds but lose a couple dress sizes! Not a bad trade off!

So, as we approach our Week 3 weigh & in and measurements, I encourage you to STAY POSITIVE. Don’t over think it, don’t obsess over the number, and just trust the process. Whether your Assessments are what you want them to be or not, use them as motivation; it might be motivation to stay on track and continue to lose OR to get back on track so you’re happier with your results in Week 6! Either way, stay committed to the journey and keep kickin’ A$$! We are so proud of you!

-Megan & The Kaia Krew

May 14, 2014

The Kaia Handbag: A Girl’s Best Friend


This BRIK, we’ve provided our Kaia girls with all the materials to make their very own Kaia Handbag! Handbags (a lot like a homemade kettlebell) are a Kaia staple and the perfect way to add a little weight to any exercise you’d like!

Basically, you fill a bag with sand (usually about 10-12 pounds worth), do some duct tape work to create a handle and hold it together, and then use cute duct tape to personalize! We’ve also asked that every Kaia girl write a goal on her handbag this session to remind her of why she’s here and what she wants!

If you haven’t made your own “Kaia purse” yet, it’s time to get on it! We may even include a little ‘punishment’ next week if you don’t have yours with you… (Can’t say I didn’t warn you!) Keep it in your trunk for class and on-the-go workouts!

Ask any coach or KAT girl for handbag-making help before/after class if you haven’t made yours yet!

Who needs a Prada handbag when you can have a Kaia handbag?! ;)

May 13, 2014

We <3 Kettlebells!!

Kettlebell inspiration!

Kettlebell inspiration!

Here at Kaia, we LOVE kettlebells… And you should too! Here’s a little bit of history on kettlebells along with some great movements to try out in the gym!

Kettlebells require an athlete to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time.” (For the rest of this article, go here.)

Kettlebells are Russian in origin but have gained a lot of American popularity in the past decade thanks to Crossfit style workouts. They vary in size and can be used in countless ways.
We have kettlebells that range from 20-35 pounds at they gym. Stepping it up a notch and trying a weight a little out of your comfort zone is a great way to improve your strength! You can essentially add a kettlebell to almost any movement we do to make it harder. We also invite you to try some other fun kettlebell movements before or after class! Here are some ideas! (Try doing 3 sets of 12 next time you’re early to class!)

Snatch Pull & Push-Press SNATCH PULL & PRESS

For the rest of this workout and article from Women’s Health, go here.

If you have any questions about Kettlebells or would like a ‘spotter’ for your first try, please ask any coach for help! They are a great way to take your workout to the next level!!

May 7, 2014

Kaia Girl Testimonial: Linda T.


You Got This by Linda T. (Kaia FIT Carmichael, 5AM) 

“I’ve been considering doing a Kaia testimonial for some time, and today as I was driving to Whole Foods and thinking about what I would write, tears came to my eyes. I thought, “Okay, this must mean it’s the right time.”

A little background: I joined Kaia a year and a half ago, after my daughter, Amanda Delsohn (now owner of Kaia Oahu) and Sacramento Manager Megan DeGuerre talked me into it. I was almost 65 and thought they were crazy. I liked to hike and did a few sun salutations in the morning, but that was about it. But they convinced me, and I started at the Sacramento gym at 5 a.m.

I loved it. My muscles ached for weeks, but tired and sore as I was after every session, I grinned all the way home. Every day I tried something new. I couldn’t believe I was able to do the things I was doing. I made new friends and whenever I hesitated or struggled to keep going, an amazing Kaia girl or coach would say, “Linda, you got this.” Those words meant everything to me.

I had so little upper body strength when I joined, I couldn’t lift my bag into the overhead bins on a plane. I’m 5’3” so already a little height-challenged. But now, I toss that bag up like it’s filled with air. At pet stores, I easily fling a 40 lb. box of cat litter into my cart. As I celebrate my 66th birthday, I’m stronger than when I was at 30, my posture is better, I’m healthy and have tons of energy.

But what I wasn’t expecting is how taking physical risks has had an impact on other areas of my life. I’m friendly, but basically an introvert. Crowds made me uncomfortable, so I’d never run in events. Now, I’ve run in two 5Ks with my Kaia sisters, and have signed up for another this month.

In my jobs, I’ve almost always worked behind the scenes—and avoided public speaking. A short while ago, I attended a writer’s conference and was asked to talk to a group about a mystery novel I’d written and published. I walked to the podium and looked out at more than 200 people. My legs shook and my heart pounded. I didn’t think I could do it. Then a voice in my head said, “Linda, you got this.” I took a deep breath and when I spoke, my voice clear and confident. I wouldn’t have been able to do that without the strength of Kaia behind me.

Thanks, Kaia.”



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