Posts tagged ‘assessments’

May 1, 2014

Assessments 101


  • “Open House” Assessments, Saturday 5/3, 9AM-NOON @ Kaia Fit Sacramento
  • Anytime before/after your class during Week 1 when a coach or trained KAT girl is available

Each BRIK session, at the beginning, middle, and end we take every Kaia girl’s assessments. Assessments include a weigh-in, body fat % measurement (on scale), and measurements of thigh, hips, waist, and chest.

Assessments are no one’s favorite thing to do and we know that the emotions associated with them range from uncomfortable to frustrating to exciting or disappointing. No matter how you feel about them, though, they are an important part of the process.

Things to keep in mind:

  • This is a great way to mark your progress! You might not like the numbers today, but you will want to know where you started so you can celebrate your achievements later!
  • They are just numbers. Assessments are an important part of the process but they are not everything! Don’t get wrapped up in every millimeter or ounce. Remember that what you can DO, not just what you weight, is a great way to track your progress! Read my blog about that here.
  • Muscle gain: Muscle takes up much less room than fat, so sometimes girls actually gain a little weight or stay the same through a BRIK although their inches go down. It’s not all about how much you weigh; instead, what is your composition like? How do you feel? How do you fit into your clothes? This matters much more! If you’re getting stronger, then you’re gaining muscle!
  •  muscle-vs-fat
  • We are all different. We all have a unique genetic make-up. Some are prone to weight gain, weight loss, or muscle gain. Accept the fact that you can’t compare yourself to the girl next to you and your body is uniquely yours! Learn to love it!
  • Body Fat % on our scales is a rough estimate calculated by your height & weight. Our scales are consistently 7-10% higher than if you had a much more accurate test done (hydrostatic testing, for example). Many women are shocked by the percent shown on the scale, so adjust in your head by about 7-10%. Although the scales are wrong, they are consistently wrong… If the number goes down at the end of BRIK, then you did lose body fat!

“Victory isn’t defined by wins or losses. It is defined by effort. If you can truthfully say, ‘I did the best I could, I gave everything I had,’ then you’re a winner.” – Wolfgang Schadler



January 21, 2014

Half-way Check in!



It’s Week 3 of our Revolution BRIK… Which means the end of this week marks our HALF-WAY point!! 

So, how are you feeling? Let’s check in!

  1. NUTRITION: Last week we detoxed. Hopefully this week you’re continuing to focus on healthy habits and fueling for performance! Check out the fiber rich foods in the photo above and make sure you’re getting 30-35g per day! If you’ve added foods back into your diet post-detox, notice how you feel. If you don’t feel good, ditch them for good! If you feel okay, practice moderation and make good choices!
  2. FITNESS: This week is our mid-way Fit Test week! This is a great time to check in on your performance, endurance, and strength! Try to beat your Week 1 scores and set goals for the your final Fit Tests in Week 6!
  3. ASSESSMENTS: We will be doing our mid-way Assessments this Friday during classes! Don’t miss! This is how we check in and motivate ourselves throughout BRIK. Measurements and weigh-ins aren’t anyone’s favorite things to do, but they are a great way to track our progress and keep us determined for the final weeks of BRIK!
  • If you’ve missed classes, make them up and get your booty back into the gym! It’s never too late to get back on the wagon!
  • If you’ve been neglecting your nutrition, start NOW! There is never a “perfect” day to start so stop putting it off and make it a priority! Healthy habits are a huge part of the equation so treat them that way. 
  • If you have any questions, concerns, or feedback please write to your Head Coach or to the Kaia Krew at!

Keep up the great work and stay KAIA STRONG! 



December 31, 2013

FREE Trial Class on Saturday!


Interested in Kaia? On the fence about signing up for our next session?


WHO: New Girls that want to try Kaia! (Current Kaia girls can only attend if they bring a friend to try Kaia!)
WHAT: A FREE trial class for beginners
WHEN: Saturday, January 4th @ 7AM (1 hr)
WHERE: Kaia FIT Sacramento – 221 Lathrop Way, Suite A, Sacramento 95815

Our upcoming BRIK session, “New Year’s REVOLUTION!” is the perfect time to start Kaia! Not only is it a great way to start the New Year, but you could also get this entire session for FREE! We are running a promotion for new girls only that gives you the chance to get the entire session ($249 value) for free! Check out the promotion details HERE.

Following our free trial class on Saturday will be a Yoga Workshop with Summer Ward open to all Kaia girls!
The Yoga Clinic will run from 8-10AM and is $8.

Yoga postures are an important component to a well-rounded, active lifestyle!  Join us before the next BRIK session to learn why our Friday Flow classes are so important  to these sessions and techniques that you can incorporate into all aspects of working out!  In this two hour workshop we will go over…
  • The importance of this style of movement and it’s role in injury prevention
  • Breath work that can be used mindfully in any form of exercise
  • Proper alignment of common poses
  • Safe transitions from pose to pose
  • Ways to modify for your level (Balance, Strength, or Kaia)

And the fun doesn’t stop there!


Join us for our BRIK Orientation at 10AM! This is mandatory if this is your first BRIK session and optional for Kaia vets. We will also have coaches on site to do everyone’s pre-BRIK assessments (weigh-in & measurements). Drop in anytime between 10am – noon to have your assessments done!

If you have ANY questions, please email us at! 


September 20, 2013

Weight, BMI, & Body Fat EXPLAINED!


Becca, owner of Kaia FIT Temecula, posted this awesome blog explaining everything we need to know about weight, BMI, and Body Fat! Great information to read for our mid-way Assessments today! Please take a moment and click on the link below!

Thanks Becca!

May 24, 2013


6PM lookin' FIERCE!

6PM lookin’ FIERCE!


Yesterday was our mid-way Fit Test and today is Assessment DayAnd here comes your pep talk! ;)

You are likely thinking 1 of 2 things:

“I am totally killing BRIK! I am so proud of myself and am happy to step on that scale!”


“Ugh.. I’ve totally fell off the wagon, maybe they won’t notice if I don’t do my assessments!”

If you are thinking the first thing, way to go! We are so happy that many of you have fully committed to BRIK with your heart & soul. Keep up with the Food Journals, clean eating, great attendance, and positivity! Stay focused on your goals and kick butt for the last 3 weeks!!

If you’re more along the lines of the second statement, that’s okay. It happens. Our 6-week BRIKs are no joke! Life is busy and sometimes we slip up and put fitness & nutrition on the back burner. But here’s the good news: You still have 3 weeks! Take full advantage of the last few weeks and give it 100%… You can do A LOT in 3 weeks! Start fresh and GO FOR IT!

We cannot repeat ourselves enough about Food Journals- they are an incredibly effective and important part of BRIK! We know that food journaling is tough work (all of your coaches have done this, remember!) but they are so worthwhile. Very few fitness programs offer hands-on nutrition advice and weekly food journal comments… Take advantage of it and create some great healthy habits along the way!

Can’t wait to see all of you kick some major A$$ these last few weeks!! You inspire me daily!



August 23, 2012


Attention all Kaia girls enrolled for KAIA KOMBAT (our BRIK session beginning 8/27):

This session is all about CHALLENGE! Let’s put our fears aside, step out of our comfort zone, and see some serious results!!

This session, we are focusing on:

  • COMPETITION (the healthy kind)

To kick things off, we will be holding an OPEN HOUSE Assessment Day on Saturday, August 25th from 10:00am-NOON. Pop into the gym for a quick (and private) weigh-in and measurements.

We know being weighed and measured can be a scary part of the journey, but it’s an important one! We want to stress that it isn’t about the number on the scale. It’s just a starting point and a way to mark where you began… So that you can see how far you’ve come 6 weeks later!

Start KAIA KOMBAT off right and come by the gym on SATURDAY!
(If you can not come on Saturday you will need to come early or stay late on Monday to get your assessments done!)

If you have any questions, please e-mail us

-The Kaia Krew

February 8, 2012

It’s just a NUMBER!

Assessment day: Stepping on the scale. Getting measuring tape wrapped around your thighs, buns, waist and chest. Numbers scribbled in little boxes.

Uncomfortable. Nerve-racking. Exciting. Disappointing. NOT THE END OF THE WORLD.

Week 6 measurements & assessments come with a range of emotions, different for every Kaia girl. I’m here to remind you that they are all just NUMBERS!

These numbers can be exciting when you have devoted these last six weeks to healthy diet and nutrition combined with good attendance to the Kaia workouts. They can be proof of your hard work, dedication and determination. If this is your story, congratulations! Your hard work has paid off. Way to go!

However, realistically, this is not everyone’s story. Many of you may feel disappointed, frustrated and fed-up with the results. This is where you have to be honest with yourself; have you followed the nutrition and diet recommendations? Have you been getting to all or most of the Kaia workouts? Have you made-up classes when you’ve been absent? If you could have done better, I have good news for you! Our next FIT session starts on Monday!!

That’s right, girls, it doesn’t all end this week. BRIK may be ending, but health, fitness and Kaia is a lifestyle. Continue on a strong and healthy path, making choices that will benefit you the next time you’re on that scale.

Stay positive. Don’t beat yourself up. Congratulate yourself when you’ve done well. Take every success and set-back as a part of the journey and KEEP GOING.

Things to think about:

  • Muscle gain: Muscle weighs more than fat, so often girls gain a little weight or stay the same through a BRIK. This is where composition comes into play- how do you feel? How do you fit into your clothes? This is what matters!
  • We are all different: We all have a unique genetic make-up. Some are prone to weight gain, weight loss, or muscle gain. Accept the fact that you can’t compare yourself to the girl next to you and your body is uniquely yours! Learn to love it!

You are all amazing women, strong in your own way, making this gym and community what it is. Thank you for being a part of our Resolution BRIK, I can’t wait to celebrate with you this weekend!

* Friday Night Out!  Meeting at Lounge on 20 at 8 p.m.
* Saturday Workout & Potluck At the gym, 10 a.m. Don’t miss our last workout, it will be a fun one! Bring a dish of your choice!

“Victory isn’t defined by wins or losses. It is defined by effort. If you can truthfully say, ‘I did the best I could, I gave everything I had,’ then you’re a winner.” – Wolfgang Schadler


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