March 8, 2013
Jamie F. getting her first rope climb!
What a fun week in the gym! From wall sits that felt more like 45 minutes than 45 seconds, to girls getting their first rope climb or consecutive double unders, to awesome results on the FIT test, this has been an awesome week at Kaia FIT Sac!
As we finish Week 3 of our 5 week session, I am amazed by the progress and determination!
Let’s finish out these last two weeks as strong as we’ve started… Conquering our push-up challenge as the reps get higher & higher and staying committed to our 21-day nutrition challenge!
Decide on something, right now, that will be your new goal in the gym! Let’s get out of those comfort zones and go for it!
Here are some ideas:
- Rope climb
- Double unders
- Pull ups (unassisted or with a smaller band)
- Big box jumps
- Running a specific distance without stopping
- Push-ups in Strength or Kaia
Have a great weekend strong Kaia girls!!
October 10, 2012
Here at Kaia, we LOVE planks. Sometimes this is a love/HATE relationship, but deep down we really do love them!
The Value of Planks
- Strength- Planks are an incredible way to increase strength in your core and shoulders. Planks are a full body exercise, requiring focus on many muscle groups, shoulders to feet.
- Endurance- By testing our MAX plank time (ouch!), we see how much are muscles can endure in this position. As we continue to work on planks and gain strength, our endurance increases (yay!).
- Mental Strength- The amount of mental focus required during planks is a workout of it’s own. Holding a plank for an extended amount of time is a great way to test your mental ability to stay relaxed yet determined, breath through the pain, and keep going!
During our current Fearless Fall FIT session, we will be paying special attention to our planks. Plank Off 2012 begins tomorrow!
We are looking forward to seeing your improvements over the next 5 weeks! Please share your times to Facebook!
June 20, 2012
Calling all Kaia Girls!!
Show us that you’re a Kaia girl everyday by getting a photo doing a Kaia pose somewhere funny, exotic or maybe just plain weird! Celebrity sighting? Bonus points for a famous person doing a plank with you!
Get creative, have fun and start snapping some photos!
Upload your photos to our Facebook page, here. You may enter as many photos as you’d like, doing any Kaia pose. Coaches will vote on winning photo. Winner gets next FIT Session FREE!! (July 16- August 18 FIT Session or 1 free month if you’re on AutoPay!)
All photo submissions due by Wednesday, July 11th! (This gives you three weeks to have some fun!)
If you have ANY questions please e-mail me at email@example.com but please post all photos to Facebook!
Have fun and good luck!
May 10, 2012
Girls Gone Wild Kaia Challenge!
This session’s challenge is team against team (class against class). To win you must have the best attendance during BRIK (as a class). We will base it on percentage since class sizes vary. The winning team will get an awesome prize!! If there is a tie, we will have a fun tie breaker challenge!
Attendance is based on classes attended at Kaia, both at your scheduled class time and at make-ups. However, workouts on vacation or at home do not count towards the total score (although we’re glad you’re doing them!). Saturday runs are included in the count, so don’t miss them and make sure you sign-in on the roll sheet!!
Remember, if you miss a day, do a double-day! There are 30 classes total during BRIK (6 weeks x 5 per week), so try to get to 30 total classes!!
Help your team out, SHOW UP and hold each other accountable!!
Reminder: This Saturday we are meeting at Capitol Park on the corner of 15th and L St., 7 a.m. sharp!
March 7, 2012
Is this what your face looks like walking out of the gym?
How Do You Feel?
When you walk out of the gym… Do you like the feeling of complete success, like you just owned the workout and couldn’t have done any better? Or do you like the feeling of complete A+ effort (but not total perfection) and that you could do it better in the future?
When you see another girl do something you can’t… How do you feel when you see another girl do something you have yet to accomplish? Are you motivated to try new things and set new goals? Or do you feel defeated and left with only the hope of doing that ‘some day’?
There is a fine line between success and challenge and between too much success, too much challenge and not enough success or challenge.
We provide you with the workouts, the movements and the format for the day, but the way you react to it is up to you, and only you. This is where the mental and physical games start being played… Deciding what you can or can’t do, backing off or pushing hard, fighting for one last rep or calling it quits- these are choices YOU have to make. Every day will be different, some workouts more challenging than others, some days more peppy or more mellow.
Life is bound to happen. Some days are going to be what they’re going to be. But, how do you want to FEEL leaving the gym? That is a choice you make for yourself. Figure out where you find your motivation- from success or challenge? Or a mix of the two? How much of each? Think about this the next time you’re at Kaia. If you think you like being 75% challenged and 25% successful, step it up with weight and speed. If you feel like you’re being too challenged and aren’t feeling much success, stick to balance and feel all the strength you possess at that level!
Whatever you prefer is perfect. The kind of success and challenge you need is just right. It’s not up to anyone else! So come to Kaia ready to give it everything you’ve got and take everything you need! In my opinion, you are all 100% successful every day by just walking through the door.
October 21, 2011
Alright ladies, it’s ON!
Beginning Monday, October 24, 2011 Kaia FIT Sacramento will start a 50 Day Burpee Challenge.
About the BURPEE:
In Kaia terms, it’s a Squat Thrust minus the full push-up. When you come into the plank position, you lower all the way to the ground, your chest falling to the floor, and then you push up and out of it just like a Squat Thrust, ending with a jump. We have sometimes referred to Burpees as “Dead Girls.” Please feel free to ask questions or have it demonstrated in class if you have ANY confusion about how to do a proper Burpee.
About the CHALLENGE:
Your challenge is, starting Monday, to do 50 Burpees everyday for 50 days in a row. The challenge will run from October 24 – December 12. The 50 Burpees can be broken up throughout the day or done all in a row, whatever you decide.
How to PARTICIPATE:
- Do 50 Burpees on Monday.
- Do 50 Burpees on Tuesday.
- Do 50 Burpees on Wednesday.
- Okay, you get the point…
- Post fun pictures of yourself doing Burpees – on vacation, in the office, at the mall, ANYWHERE! More obscure the better!
This is an awesome way to keep your booty in shape over the holiday season, make a double day of your Kaia days, and have fun challenging yourself and your fellow Kaia girls!
- Click here to see a video of a Burpee
(notice as he moves faster, his chest falls to the ground with a less controlled push-up movement)
- Click here to read about the challenge, inspired by personal trainer, Aubrie Richeson.
- Click here to follow Kaia F.I.T. Roseville who motivated us to do this!!
Alright… WHO’S IN??
“Accept the challenges so that you may feel the exhilaration of victory.” – General George S. Patton