Kaia FIT https://www.kaiafit.com/ Womens Fitness & Nutrition Programs Sun, 11 Feb 2024 00:43:36 +0000 en-US hourly 1 https://www.kaiafit.com/wp-content/uploads/2020/01/kaia_icon-150x150.png Kaia FIT https://www.kaiafit.com/ 32 32 Super Bowl workout blitz: Break a sweat Kaia-style instead of staying seated https://www.kaiafit.com/super-bowl-workout-blitz-break-a-sweat-kaia-style-instead-of-staying-seated/ Sun, 11 Feb 2024 00:43:35 +0000 https://www.kaiafit.com/?p=9038 The Super Bowl is the ultimate showdown in American sports, bringing people together for a night of entertainment, camaraderie, and, of course, delicious (but maybe not quite healthy) snacks.  While it’s tempting to spend the entire game on the couch, why not turn this year’s Super Bowl into a fitness celebration?  Check out this Super […]

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The Super Bowl is the ultimate showdown in American sports, bringing people together for a night of entertainment, camaraderie, and, of course, delicious (but maybe not quite healthy) snacks. 

While it’s tempting to spend the entire game on the couch, why not turn this year’s Super Bowl into a fitness celebration? 

Check out this Super Bowl workout that will keep you active and energized throughout the game. Get ready to break a sweat and cheer on your favorite team simultaneously!

Warm-up

Start your Super Bowl workout with a quick warm-up to prepare your body for the following exercises. 

Perform each exercise for 30 seconds, three times through (or until you feel warm):

  • Jumping Jacks
  • High Knees
  • Arm Circles in Plie Squat (switch direction halfway)
  • Squats
  • Jog in place

Main workout

Perform each exercise during the designated quarter or whenever there’s a break in the action. Aim for 12 to 15 reps for strength exercises and 30 seconds to 1 minute for cardio moves.

1st Quarter: Touchdown Squat Jumps

  • Stand with feet shoulder-width apart.
  • Perform a squat, then explode into a jump, reaching your arms overhead. 
  • Land softly and repeat.
  • If jumping is not an option, come up onto your toes at the top of the squat.
  • Watch this video.

2nd Quarter: Field Goal Lunges

  • Take a step forward with your right foot into a lunge.
  • Return to the starting position and alternate legs.
  • Hold a water bottle or a lightweight object in each hand for added resistance.
  • Watch this video.

Halftime: Super Bowl Shuffle Cardio

  • March in place for the duration of the halftime show.
  • Add side steps, kicks, and dance moves to keep your heart rate up.

3rd Quarter: Football Squat Thrusts

  • Get into a plank position.
  • Perform a push-up (optional), then jump your knees towards your chest, resembling a football hike, and stand.
  • Return to the plank position and repeat.
  • Watch this video.

4th Quarter: Victory Crunches

  • Lie on your back with knees bent and bottoms of the feet together.
  • Perform a crunch, lifting your upper body towards your knees.
  • You can crunch, or you can sit all the way up.
  • Watch this video.

Cool down

Take the last few minutes of the game to cool down and stretch. Hold each stretch for 15 to 30 seconds at least, but feel free to hold as long as you like.

  • Hamstring Stretch
  • Quadriceps Stretch
  • Chest Opener
  • Seated Forward Bend
  • Neck Rolls

In conclusion

This Super Bowl workout is a fun and effective way to stay active while enjoying the big game. Invite friends and family to join in, turning your living room into a mini fitness arena. 

By the time the final whistle blows, you’ll not only have enjoyed the excitement of the Super Bowl but also achieved a satisfying workout. 

Get ready to celebrate your team’s victory and your fitness accomplishments!

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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12 Days Of FITMAS https://www.kaiafit.com/12-days-of-fitmas-2/ Fri, 08 Dec 2023 17:29:00 +0000 https://www.kaiafit.com/?p=8888 On the first day of Fitmas, my coach gave to me:A plank for a strong core, you see (30sec)! On the second day of Fitmas, my coach gave to me:Two kettlebell swings,And a plank for a strong core, you see! On the third day of Fitmas, my coach gave to me:Three sets of squats,Two kettlebell […]

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Join us for the 12 Days of FITMAS Workout

On the first day of Fitmas, my coach gave to me:
A plank for a strong core, you see (30sec)!

On the second day of Fitmas, my coach gave to me:
Two kettlebell swings,
And a plank for a strong core, you see!

On the third day of Fitmas, my coach gave to me:
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the fourth day of Fitmas, my coach gave to me:
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the fifth day of Fitmas, my coach gave to me:
Five burpees for a burn,
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the sixth day of Fitmas, my coach gave to me:
Six lunges lunging,
Five burpees for a burn,
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the seventh day of Fitmas, my coach gave to me:
Seven deadlifts lifting,
Six lunges lunging,
Five burpees for a burn,
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the eighth day of Fitmas, my coach gave to me:
Eight push-ups pressing,
Seven deadlifts lifting,
Six lunges lunging,
Five burpees for a burn,
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the ninth day of Fitmas, my coach gave to me:
Nine sprints for speeding,
Eight push-ups pressing,
Seven deadlifts lifting,
Six lunges lunging,
Five burpees for a burn,
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the tenth day of Fitmas, my coach gave to me:
Ten mountain climbers climbing,
Nine sprints for speeding,
Eight push-ups pressing,
Seven deadlifts lifting,
Six lunges lunging,
Five burpees for a burn,
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the eleventh day of Fitmas, my coach gave to me:
Eleven pull-ups pulling,
Ten mountain climbers climbing,
Nine sprints for speeding,
Eight push-ups pressing,
Seven deadlifts lifting,
Six lunges lunging,
Five burpees for a burn,
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

On the twelfth day of Fitmas, my coach gave to me:
Twelve jumps for joy,
Eleven pull-ups pulling,
Ten mountain climbers climbing,
Nine sprints for speeding,
Eight push-ups pressing,
Seven deadlifts lifting,
Six lunges lunging,
Five burpees for a burn,
Four medicine ball slams,
Three sets of squats,
Two kettlebell swings,
And a plank for a strong core, you see!

Happy Fitmas and a Healthy New Year!

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Unwrapping Joy: My Favorite Holiday Gifts in 2023 https://www.kaiafit.com/unwrapping-joy-my-favorite-holiday-gifts-in-2023/ Mon, 06 Nov 2023 21:44:17 +0000 https://www.kaiafit.com/?p=8892 ‘Tis the season of giving, and as the year draws to a close, it’s time to celebrate the joy of sharing thoughtful gifts with our loved ones. In the spirit of the holidays, I’m excited to unwrap and share some of my and our Kaia Girls’ favorite gift ideas for 2023. Whether you’re shopping for […]

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‘Tis the season of giving, and as the year draws to a close, it’s time to celebrate the joy of sharing thoughtful gifts with our loved ones. In the spirit of the holidays, I’m excited to unwrap and share some of my and our Kaia Girls’ favorite gift ideas for 2023. Whether you’re shopping for friends, or family, or treating yourself, these picks are sure to bring warmth and cheer to the festivities.

  1. Smart Home Essentials:
    This year, the gift of convenience takes center stage with smart home devices. From voice-activated assistants to smart thermostats and security systems, these gadgets make life a little easier and a lot more enjoyable.
  2. Sustainable Living:
    Embrace the eco-friendly trend by choosing gifts that align with a sustainable lifestyle. Reusable water bottles, bamboo kitchenware, and stylish eco-conscious fashion pieces are not only thoughtful but also contribute to a greener planet.
  3. Personalized Keepsakes:
    There’s something special about a gift that’s made just for you. Consider personalized items like custom jewelry, monogrammed accessories, or even bespoke artwork that adds a unique touch to the holiday season. Etsy is a great place to shop for unique and personalized gifts.
  4. Wellness and Self-Care:
    Give the gift of relaxation and self-care with wellness-focused presents. From cozy blankets and essential oil diffusers to meditation apps and spa vouchers, these gifts prioritize well-being and mental health.
  5. Tech Gadgets for Creativity:
    For tech enthusiasts and creative minds, explore the latest gadgets that inspire innovation. Think about a high-quality tablet for digital art, a cutting-edge camera for photography lovers, or noise-canceling headphones for immersive experiences.
  6. Cooking and Culinary Delights:
    Elevate the culinary experience with gifts for the kitchen. Unique spice blends, high-quality cookware, or a cooking class subscription can delight the food enthusiasts on your list.
  7. Adventure-Ready Gear:
    Fuel the wanderlust with gifts for the outdoor adventurer. Whether it’s a durable backpack, a versatile camping tool, or a cozy yet functional jacket, these items are perfect for those who love to explore the great outdoors.


As we wrap up another year, these holiday gifts are not just tokens of affection but a reflection of the joy and connection we share during this festive season. Whether you’re drawn to the latest tech trends, sustainable living, or the simple pleasures of personalized keepsakes, the perfect gift is out there waiting to make someone’s holiday season extra special.

Below are a few of our favorite gift ideas.

Happy gifting! XO Nikki Warren

Organic Lion’s Mane ‘Spray & Grow’ Mushroom Growing Kit $30.00
Sage Bundle $32
Orgainic Face Oil…LOVE! $14.99
Say goodbye to expensive face cream $15.94
Meet The Capsules: leakproof, TSA-compliant, magnetic containers designed to help you maintain your routines – home and away $76.00
My everyday…skin love $38.00
LOVE THIS BRAND…Age Corrective Skin Care $53.99 or buy them seperatly
My Favorite Running Buddy, Easy and Light to Hold for Long or Short Run/Hikes $36.99
Resistance Loop Exercise Bands $12.99
Stay safe this winter season! $49.95

Noxgear Lighthound Tracer 2

Chestlamp – Great for all outdoor activities and at-home projects $29.95

noxgear Tracer Chest Lamp – 500 Lumens, Rechargeable (USB-C), Weatherproof LED Light for Running

The Most Comfortable Jogger EVER Plus great sports bras VUORI $94.00
Silk Jammies temperature regulating, soft, and comfy $198.00
Eco Friendly Winter Jacket $42.70
Pink is my favorite $12.99
Snap N Strain Pot Strainer & Pasta Strainer $13.99
Meal Prep Containers $44.99

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Transform Your Life with Our No Sugar Challenge https://www.kaiafit.com/transform-your-life-with-our-no-sugar-challenge/ https://www.kaiafit.com/transform-your-life-with-our-no-sugar-challenge/#respond Fri, 03 Nov 2023 19:39:24 +0000 https://www.kaiafit.com/?p=8884 Embark on a transformative journey with our exclusive No Sugar Challenge! Join our community of health enthusiasts committed to conquering sugar cravings and fostering a healthier relationship with food. As you successfully navigate each sugar-free day, reward yourself with symbolic dollars or substantial five-dollar tokens. Watch your rewards accumulate throughout the month, leading to a […]

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Watch live with Nikki here Kick the Sugar Habit

Embark on a transformative journey with our exclusive No Sugar Challenge! Join our community of health enthusiasts committed to conquering sugar cravings and fostering a healthier relationship with food. As you successfully navigate each sugar-free day, reward yourself with symbolic dollars or substantial five-dollar tokens. Watch your rewards accumulate throughout the month, leading to a special treat that reflects your dedication.

Discover success with our expert-approved tips for a sugar-free lifestyle:

  1. Gradual Sugar Reduction:
    Our gradual sugar reduction approach ensures sustainable changes, making your transition enjoyable and effective.
  2. Label Scrutiny:
    Become a savvy shopper by scrutinizing food labels for hidden sugars, empowering yourself with informed choices.
  3. Mindful Use of Natural Sweeteners:
    Incorporate natural sweeteners mindfully—options like honey, maple syrup, or stevia in moderation add sweetness without compromising health.
  4. Embrace Whole Foods:
    Opt for a balanced diet rich in whole foods, including fresh fruits, vegetables, lean proteins, and whole grains for overall well-being.
  5. Hydration for Craving Control:
    Stay hydrated throughout the day to manage sugar cravings effectively. Our No Sugar Challenge emphasizes the role of hydration in curbing unnecessary sugar consumption.

Join our No Sugar Challenge community, where victories are celebrated, insights are shared, and motivation abounds. Witness the positive impact of lifestyle adjustments in a supportive environment.

Embark on a journey towards a vibrant and energized version of yourself. Let the rewards from our No Sugar Challenge pave the way to a healthier, sugar-reduced lifestyle. Start your transformation today!

Join me every Friday at 8 a.m. for a quick workshop on everything health and fitness. Sign up for the class on our Kaia FIT APP or

live on Instagram Coach Nikki Warren

www.kaiafit.com Open a Kaia FIT or Find a location near you.

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-The Fountain of Youth – 2023 Kaia Wellness Retreat Highlights! https://www.kaiafit.com/the-fountain-of-youth-2023-kaia-wellness-retreat-highlights/ Tue, 03 Oct 2023 17:56:12 +0000 https://www.kaiafit.com/?p=8706 Reserve your spot in 2024! Click HERE to access the complete magazine. Subscribe for your (free!) monthly edition, delivered straight to your inbox at CuraHealingMagazine.com Reserve your spot in 2024! Website: http://carrdrivenperformance.com Website: http://Elevate-wellness.com Website: DrAimeeWarren.com View Slides HERE Website:www.bridey-thelenheidel.com View TEDx HERE View Slides HERE Click! Kaia Wellness Retreat 2024!

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Reserve your spot in 2024!

Click HERE to access the complete magazine. Subscribe for your (free!) monthly edition, delivered straight to your inbox at CuraHealingMagazine.com

Reserve your spot in 2024!

View Slides HERE

Website:www.bridey-thelenheidel.com View TEDx HERE

View Slides HERE

Click! Kaia Wellness Retreat 2024!

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8 health benefits of running with your dog https://www.kaiafit.com/8-health-benefits-of-running-with-your-dog/ Thu, 27 Jul 2023 22:43:01 +0000 https://www.kaiafit.com/?p=8689   Got a pup? Your four-legged friend can warm your heart but also help you stay healthy. Running with your dog specifically is a great way to both exercise and spend time together. In fact, about 20 percent of Americans say they are happiest when running with their dog. On the flip side, most dogs […]

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Got a pup? Your four-legged friend can warm your heart but also help you stay healthy.

Running with your dog specifically is a great way to both exercise and spend time together. In fact, about 20 percent of Americans say they are happiest when running with their dog. On the flip side, most dogs need about 30 minutes of daily exercise.

Need more reason to upgrade your furry companion to your official running buddy? The following are eight health benefits of running with your dog.

Weight maintenance

Whether you or your pup are looking for health improvements through weight loss, you can benefit together from running consistently.

Just remember to start slow and with shorter distances. Both you and your dog will need to build up to faster paces and/or longer distances. But the effort will help you achieve your goals over time.

Improve your mood and reduce stress

Running with your pup can improve your mental health. If you’re feeling sad, frustrated or any other negative emotion, a short jog where you can connect with and focus on your dog can improve your mood.

It’s a great option to help balance the negative emotions that’ll come your way.

Because exercise helps you emotionally and mentally, you’ll also be better at handling stress from day to day when running with your dog.

Keep in mind that exercise has been proven to release endorphins that can increase your overall happiness and reduce stress as well. Dogs also have endorphins in their systems, just like humans. And those endorphins help dogs feel relaxed

In fact, reduced stress levels for dogs can reduce separation anxiety and loneliness

Sleep better at night

There are a number of benefits from exercise in general, but did you know that running with your dog will help you sleep better at night? Who wouldn’t like better sleep?

In fact, only 30 minutes of running can help you fall asleep faster (than if you hadn’t run). And we’d guess you’ll see your pup catch more Zs as well.

Reduce the risk of diabetes

Running consistently with your dog can positively impact your insulin sensitivity and blood sugar levels.

By improving these health factors, you reduce your risk of diabetes, but you’re also doing the same for your canine. Win-win.

Improve bone density

Like humans, dogs can experience joint pain and arthritis. By running together, you’ll both improve your bone density. You’ll also strengthen muscles that will help keep you both as limber as possible.

Stronger bones contribute to a longer health span for you and your pup.

Get smarter

Really! By running with your pup, you’ll actually increase the blood flow to your brain, which results in improved cognitive function.

But in general, running also can keep you more mentally alert as you age.

Live longer

Another huge benefit of running with your four-legged partner is actually living longer. Runners have a longer life expectancy, and that goes for active dogs as well.

The more active your lifestyle, the better off you both will be.

Stay motivated

While we all know that exercise itself has numerous benefits, it can still be difficult to stay motivated and committed to your new routine. Enter your four-legged running buddy who can help keep that drive going. The guilt of letting your pup down might overrule your desire to hit the snooze button or immediately head to the couch after work.

Not only will your dog help you get outside and moving, but over time, they’ll likely help you progress in your running abilities by staying so consistent. They’ll help inspire you to do more, run a little longer, or even tackle some dreaded hills since they’ll be by your side the entire time.

In other words, your pup can help make running something you look forward to and embrace rather than something you dread and want to quit.

In conclusion

Clearly, the health benefits of running with your dog are vast and numerous. When starting out, pick paw-friendly routes (where grass and soil are optimal, but asphalt is fine as long as they build callouses on their paws and it’s not too hot), follow a 5K training plan for beginners, keep your dog close on the leash to prevent pulling or tripping, work on your cues for both movements (like “faster”) or behavior (like “no” or “leave it”) to foster a level of communication when you encounter tempting sights, smells or other animals, and monitor whether your dog needs a break (which is possible if you notice rapid panting, excessive drooling, lowered tail, lagging behind, and so on).

On the flip side, keep in mind that not all dogs are cut out for running. Research your dog’s breed and speak with a dog trainer and/or your vet to better understand whether running is right for your dog (and how much makes sense to commit to).

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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14 Tips for a Better Meditation Practice https://www.kaiafit.com/elementor-8671/ Fri, 14 Jul 2023 09:00:00 +0000 https://www.kaiafit.com/?p=8671 Those new to meditation may find it challenging, not only to feel successful in their practice but also to maintain consistency. It’s totally normal for beginners to experience discomfort or frustration when exploring meditation because meditation is a skill that you only get better at with practice. And it’s definitely about progress over perfection. The […]

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Meditation Practice Tips

Those new to meditation may find it challenging, not only to feel successful in their practice but also to maintain consistency.

It’s totally normal for beginners to experience discomfort or frustration when exploring meditation because meditation is a skill that you only get better at with practice. And it’s definitely about progress over perfection.

The challenge can prevent many from even getting started. Only about 14 percent of Americans have meditated at least once.

You may experience boredom, restlessness, doubt and other feelings that can be challenging in the beginning. But sitting with your mind and helping to flex that control muscle is full of benefits, such as stress management, creativity boost, increased patience and more.

Specifically, about 53 percent of people who meditate say it improves memory and concentration, and meditation is thought to reduce insomnia by as much as 50 percent.

The following are 14 tips to help you build a solid meditation foundation for an overall better experience that you can stick with.

Start early

It’s helpful to meditate first thing in the morning if you can. Doing so can ensure that you actually do it before the day gets more hectic. 

Morning meditations are also a great way to start the day! Feel free to pair it with a glass of lemon water before or after for an added health bonus.

Commit to consistency

To build your meditation practice into a habit, it’s helpful to commit to doing it at the same time each day. If that’s not in the morning, when is a good time that makes sense for you?

Including meditation as a regular part of your day-to-day life is the best way to make it a lasting habit.

It’s OK if your mind wanders

Often, many beginners feel like meditation should feel like waving a magic wand for instant focus and relaxation. This isn’t the care, but that’s OK.

Your mind will naturally wander, but instead of getting frustrated, use that as an opportunity to flex that mental self-control muscle. Every time your mind wanders, pull it back. Even if that’s 100 times in five minutes, your effort is worthwhile and something that can strengthen over time.

Get creative about the location

While it can help to meditate in the same place daily for consistency, don’t be afraid to break out of the mold now and then. In addition, you might not be able to meditate in the same location every day. And that’s OK.

Fortunately, you can meditate just about anywhere, whether that’s at home, work, a park or elsewhere. The key is that you can find stillness and not be disturbed.

Of course, if there’s an easy place in your home where you can reduce clutter and promote stillness and focus, that’s perfect as well.

Explore comfortable positions

Don’t worry about the stereotypical images of people sitting cross-legged to meditate if that position is uncomfortable (or even distracting) for you. In fact, many find it uncomfortable, so you’re not alone. 

You don’t have to force yourself to sit up too straight since that could force your mind to be too uptight. You can sit in a chair or on a couch. Your arms and legs can be uncrossed, with your feet flat on the floor. Also, feel free to place a cushion or rolled-up towel underneath your backside if that helps set the back naturally upright.

Take the time to experiment with different positions to identify what works best for you.

Breathe naturally

While meditation involves focusing on your breath and using it to focus your mind, don’t stress about the breath specifically or try to alter it.

Your best approach is to allow for natural breath, and notice the rising and falling sensations it creates in your body.

Embrace discomfort

Whether you’re new to meditation or have been practicing for years, it’s not uncommon to experience anxiety, restlessness or even irritation. But don’t try to resist these emotions. Instead, give them your full attention and allow them to come and go.

By doing so, your mind will learn to recognize them for what they are and not get caught up in negative patterns of thoughts. Of course, this is a skill that’s beneficial outside of meditation as well.

Start with short meditations

Baby steps. Baby steps are critical for building new habits that can be sustained. Your first meditation does not need to be 60 minutes long or even 30 minutes long.

Instead, start short and build up over time. Start with 2-minute meditations. Then, when you feel ready, try 5-minute meditations and so on.

This is important because if you set the initial goals too high where they don’t feel achievable, you’ll just feel frustrated. Focus on achievable goals, and give yourself grace as you build up to longer meditation practices.

Try guided meditations

If you’re looking for a little help, there are many guided meditations out there, whether they’re on YouTube, podcasts or even meditation apps. Meditation-specific music may also be appealing.

Search around and see what might appeal to you. If one doesn’t suit you, keep looking until you find something that works. Everyone is different, so a bit of trial and error is necessary.

End your meditations slowly

While your daily to-do list might be knocking at the metaphorical door, don’t dive right into your day at the end of your meditation. Allow yourself to end your practice slowly.

This will be different for everyone, but it could include some light initial movement, stretches or anything else. Give yourself the time to enjoy the benefit of meditation. Don’t rush out into your day as if the practice never happened at all.

Check-in with yourself after meditation

After each meditation practice, take a moment to tune into how you feel physically, emotionally and mentally. 

Does your mind feel clearer? Are you calmer? Are you more focused?

The more you understand how meditation is impacting you, the more committed you’ll be to meditating consistently.

Record any excuses to not meditate

If you decide not to meditate, write down the reasoning for not meditating that day. This can benefit you because you’ll notice any trends. But in addition, the act of writing down any excuses will help minimize it and make it less likely of an excuse in the future.

Especially when you compare a written-down excuse to the importance of your mental health, you’ll more than likely resist excuses more and more.

Find an accountability partner

Accountability partners are fantastic in all health and fitness activities, whether that’s meal prepping, working out and so on.

You don’t have to meditate together or even at the same time. But if you have someone to check in with daily who’s also looking to meditate consistently, this will help keep you on track and resist personal excuses to not meditate.

No judgment

Resist the temptation to judge any meditation practice as good or bad or even whether you’re improving.

Sometimes, when we’re eager to see progress, we can feel like something might not be worth doing if we don’t see “enough” progress. But meditation is far more subjective than that. Definitely take note of how you feel afterward, but don’t feel like you should walk away from meditation with deep insights or dramatic life shifts.

Stay present in the moment, just like you’re striving to do in your meditation practice.

In conclusion

Meditation is not an all-or-nothing experience. There are ebbs and flows in every practice. Remember to be patient with yourself, and keep all the health benefits of meditation in mind. Your effort is worthwhile.

Learn more about meditating with this Meditation 101 video by Kaia FIT founder Nikki Warren.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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9 Ways to Get Your Family On Board with Healthy Eating https://www.kaiafit.com/9-ways-to-get-your-family-on-board-with-healthy-eating/ Sat, 24 Jun 2023 00:26:20 +0000 https://www.kaiafit.com/?p=8605 Making the decision to incorporate healthy eating into your lifestyle is a huge first step, but inevitably you may feel stress about how to get your family on board as well. While including your family while building healthy eating habits can feel daunting at first, remember that their support can make a huge difference in […]

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Making the decision to incorporate healthy eating into your lifestyle is a huge first step, but inevitably you may feel stress about how to get your family on board as well.

While including your family while building healthy eating habits can feel daunting at first, remember that their support can make a huge difference in your success. Going it alone, on the other hand, won’t make it impossible to succeed but will make that journey a bit tougher without any surrounding accountability or support. But truly, your family benefits from healthy eating as much as you do.

A study showed that kids were more active and made better food choices when mothers encouraged and modeled fitness and healthy food choices.

Of course, the term “healthy eating” can imply different things to different people, but essentially, we’re referring to eating that:

  • Is sufficient in both quality and quantity to guarantee meeting each person’s individual needs.
  • Takes age, sex, height, overall movement, and health into consideration.
  • Involves variety, such as different types of fruits, vegetables, and more, so that you’re expanding the amount of vitamins, minerals, and fiber you’re consuming.

The following are nine tips to get your family involved and excited about the healthy eating changes you’re making in your life.

Share your ‘why’

You’ve made the decision to change your eating habits, but what’s the biggest reason behind that decision? Health scare? A fitness goal, such as running your first 5K? The desire to have more energy and do more with your family? Something else?

Whatever your reason, it’s critical that you share it with your family. You’re not looking for everyone to change how they’re eating “just because.” There is a reason behind your motivation, and by sharing that reason, you’re allowing your family to step up and support your goal. 

Remember that your family loves you, so when you ask for support and state why it matters to you, this conversation can easily lead to ways that they can help and support you that still work for them.

Lead by example

A great way to encourage your family to eat healthier is to lead by example. Share how you’re making modifications to your eating and how you’re tracking your foods.

When they see you successfully making changes to your eating, they’re seeing a path that they, too, can take. Every win and every obstacle overcome should be shared as well.

Talking about healthy eating and making changes to meals can feel overwhelming, but seeing a plan in action opens up the opportunity for everyone to see how easy and achievable healthy eating can be with a little preparation and thought.

Make gradual changes

It’s key that you don’t suddenly and drastically overhaul your family’s entire diet. You should start small with one healthy change at a time.

As you introduce new foods, you can prepare them in a few different ways so that you can see what everyone likes best. In addition, when you’re making casseroles, meatloaf, chili, soups, and stews, you can toss in some grated, chopped, or pureed vegetables that won’t be noticed but will heighten the overall nutritional value. You can stock healthy snacks (like a bowl of fruit) in plain view to make choosing healthy snacks easier. You also can swap out certain ingredients in some recipes, like Greek yogurt for sour cream, coconut oil for butter, or nut milk for dairy milk, etc.

Remember that no matter how slow you need to go for your family, you can always make bigger changes for yourself on your own timeline.

Invite your family to the kitchen

Ask your family to get involved in the cooking process with you. Getting involved not only increases your family’s buy-in for healthy eating changes but also gives them input into how the meal itself will turn out.

One assumption about healthy eating is that it can be bland and flavorless, but involving your loved ones in the kitchen can show first-hand all the flavors that they can get excited about. Maybe there are flavors, techniques, or a particular meal that your family has always wanted to explore.

Keep in mind that time in the kitchen together cooking is a great bonding opportunity with your family as well.

Bring your family grocery shopping

One of the bigger hurdles with healthy eating is learning how to read the nutrition label on your food. There’s also the belief that you always have to buy fresh fruits and vegetables when frozen fruits and vegetables work great, too, depending on what you’re cooking.

A trip to the grocery store gives you the opportunity to share what you’re learning about healthy eating as you’re shopping. It also gives your family a piece of the decision-making. Involving them from the beginning (just like with the cooking) can help your family feel included in the overall process.

Also, the grocery store can also be substituted with a fun trip to a local farmer’s market, which can feel more exciting for your family.

Level up your food presentation

How a dish looks can help your family adjust to healthy eating as well. Research shows that pretty food actually tastes better, so take pride in how you present it.

You also can get creative and have fun with healthy foods to make them more appealing for younger kids. Think celery boats or even using a cookie cutter to make fun shapes out of fruit or vegetables.

Think about crowding out versus restriction

Crowding out is a common tip when changing your eating habits. As soon as you restrict what you feel like you can eat, it makes changing that much harder. You ultimately focus on whatever you “can’t” have rather than all the food you “can” have.

The same applies to your family.

While you definitely want to limit sugary drinks and non-nutritious snacks, if all you do is banish them from the house, it’s going to be an uphill battle with your family. Start by not buying as much of unhealthy drinks and snacks and exploring the healthy alternatives that your family can start trying instead. 

Eat meals together (at a table) whenever possible

Strive to eat family meals around a table instead of in front of a television. About 88 percent of adults dine while staring at a screen, according to a recent survey. Sometimes referred to as “zombie eating,” it can lead to overeating. And if you’re “zombie-eating,” then your kids likely are as well.

Make it a point to eat together anywhere where it’s just the family (and not in front of a television). It can be on your patio even during great weather. This can begin as one night a week and grow from there. When doing so, you’ll find that you’re not only more focused on your food (and tuning in better to your hunger cues, like when you’re full), but everyone will also be more focused on each other.

Patience is everything

Regardless of how you made the decision to eat healthier, you’ve made it and have the motivation to fuel your body in a different way. Remember that not every member of your family will be at that same point.

Acquiring new eating habits is a process. It will be a process for you and could be a process (or at least an adjustment) for your family as well.

Consider every baby step together a win. Stay consistent for yourself, and continue to give your family opportunities to get involved with eating healthier as well. It’s important to nudge but not nag.

In conclusion

Remember that there are as many personal tastes in food as there are members of your immediate family. By working as a team and giving everyone a voice in the healthy eating changes in your household, you’re more likely to see success over time.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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6 Benefits of Weightlifting for Women https://www.kaiafit.com/elementor-8588/ Sat, 24 Jun 2023 00:16:40 +0000 https://www.kaiafit.com/?p=8588 When it comes to weightlifting, a common misconception among women is that there’s a risk of becoming “too masculine” or appearing “too bulky.” Neither is true. Strength training is a crucial part of a balanced fitness routine for all women, regardless of age. The following are six benefits that women experience from weightlifting. Develop good […]

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Weight Lifting

When it comes to weightlifting, a common misconception among women is that there’s a risk of becoming “too masculine” or appearing “too bulky.”

Neither is true.

Strength training is a crucial part of a balanced fitness routine for all women, regardless of age.

The following are six benefits that women experience from weightlifting.

Develop good movement patterns to reduce pain

Our human movement system is prone to muscle imbalance and the development of dysfunctional movement patterns.

Consider that the four most common types of pain in the U.S. include low back pain, knee pain, headache, and neck pain, while back problems are more common in adult women than men.

Musculoskeletal conditions are actually the leading contributor to disability worldwide, with low back pain being the single leading cause of disability in 160 countries.

And musculoskeletal pain is commonly attributed to chronic faulty movement patterns.

When weightlifting with a qualified fitness professional (such as a Kaia FIT coach), you can target underactive muscle groups and improve overall movement patterns so that you can ultimately reduce musculoskeletal pain.

In other words, weightlifting can help you move pain-free.

Boost self-confidence with healthy goals

A common issue for women of all ages is poor body image. Strength training can actually improve women’s perceptions of their bodies and increase self-esteem.

When fitness success is restricted to the number on a scale, women are more likely to engage in disordered eating patterns and fad dieting.

Weightlifting offers a change in focus where the goal is tied to increasing strength rather than strictly losing weight. By doing so, you can work toward breaking the cycle of dieting and unrealistic body image goals.

Improve your mood and mental health

Beyond body image and self-esteem, weightlifting also can improve your mood and mental health. 

A recent study showed that participants who performed strength-training exercises showed a significant reduction in symptoms of depression.

This isn’t a surprise since the act of exercise produces mood-improving neurotransmitters, such as endorphins, dopamine, and more. Weightlifting, though, has helped women feel more confident and capable as a result.

Increase your resting metabolic rate

Most of our total daily energy expenditure (or calorie burn) comes from our resting metabolic rate or RMR. And your lean body mass (such as muscle, bones, connective tissue, and body water) greatly impacts your overall RMR, especially because muscle is highly metabolically active. This means that muscle requires more energy to sustain itself than fat tissue does.

In other words, increased muscle mass from weightlifting leads to increased fat loss over time. It’s not the actual act of strength training that uses a lot of energy, but rather the increased RMR that will lead to a leaner physique. Having a higher muscle mass increases our overall calorie burn every day, not just on training days. 

For every pound of muscle you gain, you burn an extra 50 calories per day. Simply put, muscle helps you burn fat over time.

Check out this RMR calculator online.

Reduced risk of diabetes and heart disease

More than 37 million Americans have diabetes, and nearly 95 percent of them have type 2 diabetes

You are more likely to develop type 2 diabetes if you are not physically active and are overweight or have obesity. Extra weight sometimes causes insulin resistance and is common in people with type 2 diabetes. 

In addition, more than 60 million women in the United States are living with some form of heart disease, and heart disease is the leading cause of death for women in the United States and can affect women at any age.

But strength training can improve insulin sensitivity, increase metabolic efficiency and rescue inflammatory markers in the body. In addition, women who engage in regular weightlifting may see about a 17 percent reduction in cardiovascular disease risk (and sometimes more than that, depending on the study).

Improve bone mineral density

Worldwide, one in three women over the age of 50 years and one in five men will experience osteoporotic fractures in their lifetime. Osteoporosis causes bones to become brittle and fragile from loss of tissue.

Bone, just like muscle and fat, is a dynamic tissue, which is constantly being broken down by the body and replaced. Strength training is a great way to incur the right amount of stress on bone tissue to help in increasing bone formation–and increasing bone density overall.

In conclusion

Weightlifting may be surrounded by myths for women, but it is critical to include it in any effective fitness routine. It strengthens your muscles, bones, metabolic systems, and psychological well-being, as well as helps you achieve your fitness goals.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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7 Steps to Feel and Look Your Best at Any Event This Summer https://www.kaiafit.com/7-steps-to-feel-and-look-your-best-at-any-event-this-summer/ Fri, 02 Jun 2023 19:40:40 +0000 https://www.kaiafit.com/?p=8538 Summertime is here and so are events, vacations, and enjoying time with friends while the weather is nice. How does that make you feel? Nervous, excited, unsure? With summer events can come feelings of stress, nervousness, or just an uneasiness of not feeling like your best self. Let’s face it, this past winter was long […]

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Summertime is here and so are events, vacations, and enjoying time with friends while the weather is nice. How does that make you feel? Nervous, excited, unsure? With summer events can come feelings of stress, nervousness, or just an uneasiness of not feeling like your best self. Let’s face it, this past winter was long and we may feel like venturing out of our home comes with a handful of its own stressors.  

 

It’s time to change these feelings and walk into summer with your head held high and your confidence boosted! You can feel and look your best at all events this summer and all year long. Follow these tips to help you look and feel your best:  

 

  1. 1. Start by meditating each day. The first and simplest thing to do is start each morning, before you look at your phone, before you start getting ready, close your eyes and take some deep breaths. Envision yourself at this event, vacation, gathering, etc., and visualize what it’s like. Put yourself in that event. What are you wearing? What does your face look like (happy, glowing, elegant)? Who are you talking to? Why are you there? Think about all of these things and envision your absolute best self at this event.  

  1. 2. Skin care routines start today. If you don’t already have a solid skincare routine, that starts today. Particularly in the dry and warm summer months, you need a skincare routine that keeps your skin young, glowing, and moisturized. Not just for your face, but for your whole body. Use a dry exfoliator to remove dead skin and clear pores, prior to using your body or face wash. Be sure you are using a gentle cleanser. After washing, use serums, moisturizers, and creams to keep your skin feeling moisturized, which is the best way to prevent wrinkles. Eye creams are always a plus too, as the collagen around our eyes is the first to disappear as we age. Finally, if you are using any face oils, those always go on last, after cleansing and moisturizing.  

  1. 3. Taking our supplements and drinking plenty of water. This may sound like an easy one, but it’s also an easy one to forget in the busy days of summer. Taking your supplements first thing in the morning after you’ve eaten breakfast is the best option. Always take your vitamins with a full glass of water and never on an empty stomach. Since it’s summer and we’re getting ready for an event, try adding a warm glass of lemon water to start your day, then a cold glass of water as you take your vitamins.  

  1. 4. Stabilizing your gut health. Your gut is the culprit for a lot of the negative things in your life. Bloat, stress, aging, fatigue, and so much more. Starting with getting your gut health and keeping it healthy will be the best thing in making you feel your best at your event or just in general. To do this, find a probiotic that works for you, and eat foods that are good for your gut. Eating high-fiber fruits and vegetables like raspberries, broccoli, chickpeas, artichokes, bananas, and apples; eating fermented foods like yogurt, kimchi, and sauerkraut; and cutting out foods high in sugar.  

  1. 5. Working out every day. Working out each day in the summer is not only going to help you get in shape, but it’s going to make you feel better. Summer is packed with activities and you may find yourself asking when you have time, but you need to make time! Even if it’s just a half-hour walk or yoga before bed, make sure you are getting something in each day. Trust me, start daily workouts today, and by the time your event is here, you will feel so much better! Kaia FIT offers in-person, live stream, and on-demand classes so you never have to miss a workout all summer long! 

  1. 6. Think happy thoughts. Positivity is so contagious. Being happy and positive about life around you is the number one way to add a permanent smile to your face. Find the good in all that you do start right now. Say something nice to someone, help someone out who is having a bad day, be a good friend/neighbor/sister, and do everything with a smile! The more positive and happy you are, the more positive and happy those around you will be. Then, when it’s time for the summer event you’re getting ready for, you will have a permanent smile and an everlasting glow that people will flock to!  

  1. 7. Don’t be nervous. Being nervous just means that you are thinking about yourself. What are you nervous about? Seeing old friends, or a speech you are making in front of a lot of people? Turn those thoughts around. Find confidence in yourself and focus your attention on others. Think of how happy you are to see your friends and think of how happy others are going to be after you make your speech. Think of how beautiful everyone around you is going to look, and not whether or not you will look beautiful. Change your perspective and the nerves will disappear.

  2.  

You are beautiful! Now, say it to yourself, and say it again and again! Say it each day! You will feel and look like your best self before any event, this summer, or any time of year. Focus on yourself starting now. Be happy in everything that you do, the other stuff is just extra. Try not to compare yourself to others. Comparison is the thief of joy. Find beauty and fun in all that you do and be a good person. Your happiness will then come naturally. Your event will be absolutely amazing and so will you! 

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