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How to Trot Off all that Turkey

It’s Stuffing Time!

This year, let’s stuff the turkey and not our bellies! We look forward to the great food, good times with family and friends, and our favorite holiday traditions. It is a day that should be enjoyed with gratitude and thanksgiving.

Before we take part in this stuffing tradition, let’s plan to balance out the feast. Here are some fun ways to keep your body moving and stay lean this Thanksgiving.

BEFORE THE FEAST:

Get a Good Night’s Sleep

Go to bed early the night before. Get your full 7-8 hours. Keep your cortisol levels low and your hunger pangs will stay in check. Lack of sleep is associated with more hunger and a higher calorie intake. Prepare your mind and body to make healthful choices.

Start the Morning with Movement and Nourishment

Start the morning with a mindset for success. Eat a Healthy Breakfast like your favorite smoothie, or oatmeal with walnuts and blueberries. Making the mindful choice to choose a healthy breakfast will keep you focused on making healthy food choices all day. One might think they should starve themselves all morning to save up for the impending Feast Explosion but this strategy may backfire. You are so famished when you show up to your gathering that you shove everything in sight into your mouth without even thinking. Next thing you know, you’ve eaten everything you said you would avoid.

Before or after your healthy breakfast, get your morning workout in! Start the morning with movement. You are about to ingest a large number of calories! If you are visiting family or have family visiting you, bring them along to your workout. Get everybody moving.

FEAST DAY:

Balance Your Energy

Find ways to move more throughout the day to expend more energy. We already got our morning workout in. Phew! Now, let’s keep moving all day.

  • Run around with the little kids. Play chase, hide and seek, take them on a walk around the neighborhood. They ride their scooters and you speed walk to keep up.
  • Help with the cooking. Cooking burns calories!
  • For every hour the bird is in the oven, do 50 squats per hour. Set an alarm and get it done.
  • Join the Clean Up Crew. Doing dishes burns calories! Sitting requires very little energy. Stay up and keep moving.
  • Take the family on an evening stroll after dinner. Spend time together. Walk, talk, and burn.
  • Play games together. Exciting cheers and jumping out of your seat burns fun calories.

THE AFTERMATH:

Do not beat yourself up. Thanksgiving is a day to be thankful, grateful, and at peace. It is not a day to be filled with guilt. Throw that out the window!

FUN IDEAS TO KEEP YOU MOVING:

  • Sign up for a real Turkey Trot! Find a local turkey trot and burn the bird.
  • Get back on track immediately. Book your Friday class and get back into the gym right away. Keep your consistent fitness habit. If you are feeling a little sluggish from your feast, sign up for a Yoga Class, Dance Class or some Core Work.
  • Take the family out for some apple or strawberry picking.
  • Take the family on a hike to find pinecones, acorns, leaves, or rocks to decorate your home for the Fall Season.
  • Get outside and play games like horseshoes, cornhole, touch football, or design a scavenger hunt.
  • Walk to the store for any shopping needs.
  • Ride your bike to the Black Friday sales and avoid the parking madness. Two birds, one stone.
  • Do a walking progressive dinner with friends or family.

Most of all have an attitude of gratitude

Be Thankful for everything you have and everyone around you. Be thankful for the healthy body you have and for where it will take you. Be thankful for the delicious food we can enjoy. Be grateful for the opportunity to grow and change and make progress. Every moment is a moment of discovery and learning. Take the healthy skills you’ve learned and put them into practice this Thanksgiving.

XOXO,

Coach Heather, Owner of Kaia FIT Santa Clarita

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TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

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*TRX classes not available in all areas. Please contact us your local studio.

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Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!

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Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.

DANCE 

Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.

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By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

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6-WEEK BRIK BOOTCAMP

Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

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CYCLE

Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

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