Blog

Winter Waistline Challenge

That time of year has come back around…the holiday time, and with is, loads of temptations to skip your workout, over-indulge and ‘get back on track in 2018.’

Hence, why we created our Winter Waistline Challenge. Every year, we hold this challenge throughout all our locations, but also wanted to make this challenge available to anyone who may NOT be near a Kaia FIT [like myself, living all the way over here in VA].

So, how do you start?

It’s simple:

Step 1:

  • Measure your waist by November 27th

The tape measure should go over your belly button, and be snug [but not tight!]

 

Step 2:

  • Snap a BEFORE picture & post on our Kaia FIT Facebook page
    • You’ll be amazed at the physical results from simply bringing awareness to your core over the next month. Sometimes, it’s easy to forget where we came from without a reminder…that’s all a ‘before’ picture is!
    • If you’re not comfortable posting a before pic on our public Facebook page, snap a selfie, tell us your goals and post your ‘before’ pic on our private group page!

 

Step 3:

  • Join our private Facebook group for support, inspiration and to find awesome at-home workouts to help you stay committed this holiday season!

Step 4:

  • As a holiday present to yourself, post your ‘after’ image on our Kaia FIT Facebook page and tell us how you did! We’ll be awarding 1 winner* with some seriously sweet swag! Be sure to TAG Kaia FIT & use the #: #kaiafit #winterwaistlinechallenge #holidaystrong so we can use your posts for inspiration for others!

 

While our Winter Waistline Challenge has an aspect of fun [local Kaia Girls put money into a pool & winner takes all!], it’s not truly about money.

“Belly fat is bad fat,” said Dr. Paul Poirier, from the Institute of Cardiology at Laval University in Quebec, Canada, and the author of an accompanying editorial in the same issue of the journal. Stomach fat has been linked to high cholesterol, inflammation, heart disease, stroke and diabetes, he explained.”[1]

In a study using 15,000 individual’s data to compare the risk of premature death, they discovered:

“Normal weight women with extra belly fat had nearly a 50 percent increased risk of death during the study period versus a normal weight woman whose weight was more equally distributed throughout her body.”

WOW. With not one, but two types of fat to contend with, it’s important to identify the center of our bodies as a strong focus for out health. The two types of fat that settle in our abdomen region are:

Subcutaneous Fat: located in the fatty tissue just beneath the skin, similar to fat elsewhere in the body.

Visceral Fat [the worst!]: located around the internal organs.[2]

The only way to eradicate the visceral fat, according to Harvard Health Publishing, is to lose weight. Over the next month, make movement a priority. When you’re running, sitting, squatting, crunching…engage your core! Not only will this strengthen your bodies support system, it will encourage better posture, lessen lower back pain and make you think twice before reaching for that buffalo chicken dip…hopefully 😉

We can’t wait to see what goals you set for yourself, how your hard work pays off just in time for 2018, and how small, simple changes can have huge lasting impacts on your health.

In health, happiness and gratitude,

Coach Angela

[1] https://www.webmd.com/diet/news/20151109/belly-fat-is-bad-even-at-a-normal-weight#1

[2] https://www.health.harvard.edu/staying-healthy/abdominal-obesity-and-your-health

Recent Blogs

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.

WHAT’S INCLUDED:

This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!

SANDBAG

Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.

TRX SUSPENSION 

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.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

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

CROSS-TRAINING

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!

BARRE

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.

RUNNING 

Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia

POWER YOGA

Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

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.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.

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:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!

CYCLE

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

Try a Week Free

WHAT IS KAIA FIT?