“The art of mothering is to teach the art of living to children” Elaine Heffner

A Komplete Kaia guide to Konquering Mother’s day brunch!

 Happy Mother’s day Kaia Moms! Today is your day and boy is it well deserved! Take a break from the soccer practices, play dates and never-ending pile of laundry to treat yourself to a massage, pedicure or a little alone time with your favorite magazine that you never have time to read! Enjoy some fresh air and the beauty of nature that surrounds us with a walk, hike or bike ride with the whole family! Have a big Krew?.. Go to a nearby park and play wiffle ball or soccer and have a family picnic! No matter how you choose to spend your special day, just remember that you are strong, you are beautiful and you are appreciated! Thank you today and everyday for being the incredible role model and support system that you are. Have an absolutely beautiful day!

A Komplete Kaia guide to Konquering Mother’s day brunch!

Make it easier to avoid the breakfast buffets and bottomless mimosas with these tasty mother’s day brunch alternatives that are sure to please…

Yerba Mate Almond Late

- 1-2 cups almond milk

-2 Yerba Mate tea bags

-Sweetener to taste (coconut syrup, maple syrup, agave or stevia)

1. Steam almond milk

2.Pour over tea bag and let steap

3. Add sweetener to taste

Mimosa

-3 ounces sparkling water

-3 ounces freshly squeezed orange juice (or even fresh grapefruit juice!)

1. Fill a chilled champagne flute halfway

2. Top with fresh juice

* Feeling a little spicy?.. Add a dash cayenne pepper for a spicy spin on a traditional mimosa!

*Make it fun and functional by adding a couple of frozen berries to keep your beverage chilled!

Breakfast Quinoa

-2 cups vanilla soy, rice, coconut or almond milk, plus more for serving

-1 cup uncooked quinoa

-1/4 t. salt

-Sweetener to taste (coconut syrup, maple syrup, agave or stevia)

-1 medium-sized banana, chopped into pieces

-4 Strawberries

-1/4 cup shredded coconut

-1/2 cup nuts, seeds and dried fruits of your choice

1. In a medium-sized sauce pan over medium-high heat combine the dairy-free milk, quinoa and salt. 2.Bring the mixture to a boil, then reduce the heat and allow the mixture to simmer for 15 minutes, or until most of the liquid has been absorbed. Remove from heat.

3. Stir in sweetener, chopped banana, strawberries, shredded coconut, and nuts and seeds of your choice.

4. Serve warm with additional soy, rice, coconut or almond milk if desired.

Kaia Parfait

- 1 ½  cups plain coconut yogurt

-½ high fiber cereal or granola

-½ cup of fresh berries & a sprinkle of Stevia.

1. Top yogurt with berries granola and Stevia

Vegan Scramble

1 tablespoon oil (olive or canola, vegan margarine works too)

1 Bell Pepper – diced

1 Onion – diced

1 (1 lb) package Silken Tofu

½ teaspoon Turmeric

Salt and Pepper (to taste)

1. Add the oil, peppers and onions to a large pan

2. Drain the tofu and place the block on the cutting board

3. Using the back of a spoon or your fingers, press on the tofu to create curds

4. Once the peppers and onions have softened add the tofu to the pan

5. Add the turmeric and cook until most of the water has cooked off and the tofu begins to brown when not stirred for a few minutes

6.Add salt and pepper to taste

What is exercise psychology? – it focuses on the application of psychological principles to the promotion of exercise, the psychological and emotional benefits of exercise and the psychological and emotional consequences of the lack of exercise.

In other words I’d like to focus on two main viewpoints – one, how our mental health affects our exercise and secondly, how exercise affects our mental health. I will discuss various topics like goal-setting, leadership, teamwork, depression, positive affirmations, and confidence.

There is endless research showing that exercise can help improve daily productivity, act as an antidepressant, increase focus, and enhance self-esteem and quality of life. You’ve probably all been told this a million times, along with, “just go exercise,” as if this is an easy task. For some of us it is, for others regular exercise appears to be one of the most difficult things to do. Even when we are physical ready, we may not be mentally. My goal is to provide you with a little awareness, support and motivation to make this change. For those who are already avid exercisers, I hope to provide you with reinforcement and deeper motivational support to set your goals higher and be able to become the absolute best versions of yourself.

At Kaia F.I.T. it is more than a workout; it is about health, strength, friendship, fun and wellbeing. As we head into BRIK, this month’s tip is about self-confidence. This is a freedom from doubt and belief in yourself and your abilities. Think and act confidently, even if you have to pretend to at first. Use positive self-talk, keep your head up and goals focused. Confidence is contagious, be the example to build the confidence in those women around you! Happy BRIK ladies!

I’d love to hear from you! For any questions, concerns, or topic suggestions please feel free to e-mail,  coachamanda@kaiafit.com

The second annual Stephen and Keegan run was a great success!  Over 200 people came out to remember Stephen and Keegan, support their family and raise money for the Carson High Athletes.

Thank you so much for support!

For race results click the link below:

http://racesplitter.com/races/63D5FD812

If you really want to push your luck (LOL) try adding in as many greens as possibly to your daily diet…let’s see who is the REAL green queen!

Burpee numbers started totaling in the high 400′s…how crazy is that?!?! That means that one single Kaia girl raised over 400 dollars for We Kan Help, an organization designed to help local women battling breast cancer in our communities. Overall, over $5,000 was raised…in just 45 minutes!!! You can donate today by clicking HERE.

Have you saved some boobs today?

Every night until the end of BRIK, make a commitment to take 20 minutes & bust out some core work! You will notice a HUGE difference in your core strength & definition. NOW is your time…lets ROCK THOSE ABS!

Check out the latest 600 workout!

The New Year has arrived & with it comes resolution season. Every year, 45% of Americans make a resolution. Can you guess how many stick to it? 8%…that’s right, 8%! So instead of making resolutions that are unreasonable, impossible, or just down right ridiculous, why don’t we try some authentic resolutions this year?

Authentic resolutions are derived from your essential self, not your social self (hint: these are the resolutions that typically fail). The essential self is the part of us that holds our unique preferences, talents and desire, making your resolutions much more successful & real.

So how do you create authentic resolutions? Never fear, Kaia is here! Check out the how-to’s to creating a reasonable, Kaia-worthy resolution this year…one you can actually keep!

1. Determine why you you’re choosing your goal

If your resolution is to come to Kaia 5 days a week, ask yourself WHY. Most of the time it will be to lose weight, gain energy, or increase health. Keep digging until you reach the core of the goal: peace of mind, love for your body, happiness.

2. Is the resolution kind & loving?

Make sure your resolution is kind to yourself & those around you. You won’t stick to a resolution that has a negative outcome or vibe.

3. Is your goal focused on the destination or the journey?

Focus primarily on your path, not the final destination. It can seem overwhelming, out of reach, & in the end, easy to give up. Create small steps you can take to reach your destination, but enjoy the journey.

4. Avoid rigid, restrictive goals

Resolutions that focus on rigid behavioral changes can set you up for failure.The problem with these resolutions is that they too often focus on control & lack of self-love. Creating lasting changes in your life rarely comes from force or external motivation.

5. Tune into your body

When you say your resolution out loud, do you cringe, sigh or get anxiety? These are telling signs that your resolution is not for you.

6.Remember that resolutions are optional

There is no pressure to create a resolution. If people ask your resolution, just say you want to spend more time with family, friends, or get more sleep.

2013 is a New Year…it’s a time of growth, exploration & experimentation. Make a resolution for yourself…or none at all! It’s your life & your choice.

]]> http://www.kaiafit.com/site/?feed=rss2&p=1086 0 http://www.kaiafit.com/site/?p=1129 http://www.kaiafit.com/site/?p=1129#comments Wed, 02 Jan 2013 02:41:17 +0000 nikki http://www.kaiafit.com/site/?p=1129 Continue reading →]]> Avocado Wasabi Salad

Greens of your choice (kale, collard greens, spinach, dandelion, arugula) 1 carrot shredded, 1 cup of Broccoli chopped small & lightly steamed, ¼ cup of walnuts chopped, ½ cup chickpeas, Avocado Wasabi dressing. Sea Salt and pepper to taste

Avocado Wasabi Dressing: 1 ripe avocado diced, 2 tsp white wine vinegar, 3 Tbs hummus, 1 tsp stoneground mustard, ½ tsp sea salt, 2 tsp Wasabi Powder or paste, 1 Tbs low sodium Tamari/soy sauce, 1/3 cup oil (grape seed, olive oil or any cold pressed oil)

Whisking the dressing ingredients together, except for the oil until smooth. If avo isn’t super ripe, you may need to blend the dressing. Slowly add oil until emulsified and the dressing is smooth, refrigerate until ready to use.

Steam or lightly sauté broccoli, add a pinch of salt and pepper.  In a large bowl, add your salad greens. Add the broccoli, chickpeas, walnuts, and carrots. Toss in dressing. Serve immediately. Serves 4