Build a Fabulous Foundation Through Mindful Movement

Why Movement Training

When we start to make one of our rich, hearty, healthy soups this time of year, what do we start with?  What goes on the list as we head to the store with a good veggie stew in mind?  Broth, onions, celery, carrots.  Maybe we add in sweet potatoes, peppers, parsnips, beets.  We pick spicy or savory or smoky seasonings, and the recipe often says “to taste.”  But we always start with the basics.  The specific result, that perfect soup that will cut the cold outside and fuel your body your way depends on what goes in last.  The spice, seasoning and garnishes are the final touches that we may notice at first taste, and certainly as it’s served.  But the basics are what make the meal. 

 

Movement training is like this broth. 

We can start with movement training and take it in any direction we want.  Human bodies are designed to move, a lot.  In most cases these days, we dedicate only short bits of time to movement in particular and wellness in general.  We’re moving less as a culture, and our disease processes reflect it.  Many chronic ailments, especially musculoskeletal pain, can be addressed, at least in part, with movement.  It’s not complicated.  It doesn’t require any equipment other than a body and gravity.  Maybe some space on a floor. 

But we like spicy.  We like sexy fancy exercises that we can share and post and impress with.  We all like to feel inspired, motivated (wow! I wonder if I can do that?!); we like to be included, and proud (Hey! Look what she did today!).  And we deserve to be proud.  We can and should continue to motivate ourselves and others through shared progress.  Progress may mean the evolution of the fitness industry to a smarter wellness movement.  A culture in which we first establish a solid foundation of fundamental human movement on which to build strong powerful people.  Delicious healthy stew, starting from solid healthy broth, not just spices in boiling water. 

Solid Construction

Imagine construction.  A solid enduring pyramid.   A towering skyscraper.   An artful cathedral.  They may look vastly different at the end of the process, but I’ll bet their beginnings looks quite similar.  A building needs a solid foundation in order to survive construction and certainly in order to function with the builders’ intended purpose.  Movement training is that big wide base that will support the Why, whatever it may be.  No building ever survived that was built on shaky ground.  Even in Venice and San Francisco, adjustments are made to reinforce the foundation in order to support construction. 

This discussion usually starts with “why?” and continues in many directions, as we’ve all got different reasons for being here.  You’re reading this for a different reason than the last person and the next person will have another Why.  But you’re all humans.  You’ve got different histories, backgrounds, experiences, and stories.  Different goals, aspirations, motivations.  Different demands, networks, barriers, and supports.  Different flavors.  But you’re all humans.  And humans have evolved to move in so many beautiful ways.  You all deserve to move well, and be well. 

Human movement is a balanced combination of mobility and stability, and movement training is simply a path to maintain what your body was built to do.  We include it in Kaia FIT workouts since coaches take that time to assess their athletes’ movement for the day and allow the athletes to explore movement prior to adding weight and speed.  We know that the human body is designed to move in certain ways, and once you have identified where you excel and what needs attention, you can fill in the cracks and get to building.  You never wake up the exact same as yesterday, so each day is a new opportunity to assess and progress.  Exercises and parts of training designed to improve movement quality are not necessarily easy, especially the ones you need the most, but they won’t leave you feeling taxed, beat down, or hurt.  They can turn into an excellent pre-run warm up, or a pre-bed cool down.  They can be the missing link that allows your wellness to soar to the next level.  

Check it out @kaiamoves and on the Kaia Moves YouTube Channel.

Move well, Be well,
Coach Carina

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?