Koa Fit Personal Training and Massage

Koa Fit Personal Training and Massage


Root and Rise – A Women’s Workshop to Restore and Recharge the Soul

Join Brenna Backe, Milly Malloy, and Colleen Cannon for a day of movement and fun with a dash of empowerment and learning at this women’s workshop.  Get grounded (Root) so you can become your best self (Rise)!

Lately, it seems a lot of ladies have been talking about the “heaviness” – the things, experiences, circumstances, and pressures that seem to be weighing on all of us.  So, we thought it would be a good idea to bring a community together for a few hours of fun, inspiration, and some uplifting activities.

Make new friends and recharge with us.  Expect a morning filled with laughter and calm, movement and stillness, boundaries pushed, minds lightened, and leave feeling energized and inspired.

Sunday, June 30th – 8:30am-12:30pm

Click Here to Register

What to expect:

  • Movement, Learning, Meditation, and Stories (all-levels)
  • Brenna Backe – Personal Trainer and Founder of Koa Fit
  • Milly Malloy – Self-Defense Coach and Empowerment Queen
  • Colleen Cannon – Owner of Women’s Quest and Play Professional
  • Coffee and Light Breakfast
  • Awesome Swag


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Meet the Intern – 10 Questions with Joshua Lorenzen

We sat down with one of our students in the Koa Fit Mentorship, Joshua Lorenzen, to get to know more about him. Read below about his love for the outdoors, dogs, and creativity!

  1. Where did you grow up? I am a native Coloradoan and grew up Loveland; have not had any reason to live outside of this beautiful state and have spent years living in Denver and Boulder.
  2. Who is your family? I consider everyone close to me to be my family. First of whom are my parents and three brothers who are all in Colorado as well. And second, my diverse, and close-knit group of friends. Can’t imagine this world without any of them!
  3. What do you spend most of your time doing?  I spend most of my time being creative. As a side hobby/gig I design hats that range from every day wear, whimsical, and costume/editorial.
  4. What is your favorite hobby? My favorite hobby would be getting outside. Whether that be hanging out in the park, riding bikes, or getting up to the mountains for hiking/camping/climbing, I love it all!
  5. What’s the coolest thing you have done recently? The coolest thing I have done recently would probably be going up to Wyoming to see the eclipse in 2017. I wasn’t expecting it to be such a crazy and beautiful experience, and could not be more glad that I made the trip up there to see it!
  6. Where is the coolest place you have EVER been? The coolest place I have ever been in right here in Colorado; back in 2009 I hiked the Colorado trail and was out there for 36 days and traveled about 500 miles. Getting to see so much of this beautiful state on foot was such an awesome experience, and there is nothing quite like living so simply and only worrying about where to get water, where you’re going to camp, and weather.
  7. What is one thing that would surprise people about you? One thing people are typically surprised to hear about me is that I can be a pretty big nerd and love playing video and board games.
  8. How did you get interested in movement and exercise? I got interested in movement and exercise from a young age. Growing up I started with gymnastics, took Taekwondo, and was a swimmer in high school. After that got into weight lifting, yoga, and climbing; have always been inspired by people that move with controlled strength.
  9. What are you most excited to learn at Koa Fit?  I am most excited to learn about the body and how its alignment plays such a big role in how it functions. With recent injuries of my own, I was inspired to learn more about functional movement, and how to take care of my body, with the goal of being able to do the same for others.
  10. What is one thing you want people to know about you? One thing I want people to know about me is that I love dogs.


Community Workshop – Self Defense Class

Thursday, April 25th at 5:45pm

We are so excited to have Milly Malloy join us for this month’s Be Balanced Community Workshop. Join us for this 90-minute, free class and learn how to keep yourself safe.

During this class, Milly will cover:

  • What to observe and be aware of to keep yourself safe.
  • Mental strength in threatening situations.
  • Establishing a solid, combat base so an attacker can’t push or pull you.
  • Wrist releases to free you from any wrist grab, regardless of your attackers strength.
  • How to get-up safely and properly when an attacker is in front of us.

Class is free, but space is limited. Reserve your spot HERE.


Amy Briggs Featured on Ten Junk Miles Podcast

Koa Fit trainer, Amy Briggs, talks all things running on this Ten Junk Miles Podcast. Amy once was a co-host of this popular running podcast. Listen to host Scotty and her catch up and learn about her new ultra-friendly work at Koa Fit!  Also, listen for a special offer on an evaluation to help with any running injuries or needed help with niggles.  

Click here to listen now!


New Class! – Urban Zen Integrative Therapy

We are so excited to announce that Rebecca South will be offering her Urban Zen Integrative Therapy class on Sundays at Koa Fit!

Urban Zen Integrative Therapy® classes are ideal for anyone recovering from injury, illness or the stresses of everyday life. These classes, led by trained Urban Zen Integrative Therapy® practitioner, Rebecca South, include gentle and accessible yoga postures and movement sequences, together with Reiki, breath work, aromatherapy, and mindfulness meditation. This is your time to soften, settle and unwind.

Click here to sign up. Already have a class pack with us? Great! You can use it for this class as well as your Strong Balance classes.


Movement Assessment For Runners

Do small tweaks and pains keep you from running at your best? Do you keep injuring yourself every time you up your mileage? Are you a runner looking to optimize your spring and summer performances? Let Koa Fit help you find alignment, strengthen you to move at your best, and help prevent future injury. For the month of March only, runners and trainers Amy Briggs and Tim DeBoom will be offering our 1-hour Movement Assessment to runners of all levels for a discounted price of $49 (normally $95).  We will examine your posture and gait, pinpoint imbalances, and design a personalized functional program for you that will get you on the path to recovery, strength, and balance.  Give yourself the gift of strong, healthy running this March!

Schedule with Amy

Schedule with Tim

Click here to purchase. Use the code: RunWithKoa! at checkout .


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Mat Pilates Class

“Physical fitness is the first requisite of happiness.”

– Joseph Pilates

Thursday, March 28th at 5:45pm

Join Master Pilates Teacher, April Ingham, for a free one-hour pilates class!  Pilates strengthens the mind and body by working them in tandem, creating a strong core and lean muscle. Learn how to build strength and maintain full body alignment through the mindful practice of classical Pilates.

Class is free, but you must RSVP by clicking here.

Part of Koa Fit’s Be Balanced Community Series.


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Meet the Intern – 10 Questions with Heather Langendorfer

We sat down with one of our newest students to the Koa Fit Mentorship, Heather Langendorfer. Read below to learn about the 800 times she jumped out of a plane (or hot air balloon), as well as her travel adventures and her new doggie.

  1. Where did you grow up?  Toledo, Ohio
  2. Who is your family? Partner – Terry,  Sister Melissa and blessed to still have my father.  Soon to welcome the addition of a 12 year old Pug through Colorado Pug Rescue. And many extended siblings, nieces and nephews.  
  3. What do you spend most of your time doing? Given the choice – Playing outdoors.
  4. What’s your favorite hobby?  Plant-based food creation.
  5. What’s the coolest thing you have done recently? Last summer Terry, who was living in Europe at the time, called me on a Friday morning, asking me to meet him in Japan on Monday.  So off I went to join him on a business trip.  The cicadas were unbelievable, climbing Mt. Fuji was freaking grueling, and exploring Kyoto was life changing, visiting Koyasan, staying in a Buddhist Temple and navigating Tokyo were also all part of a pretty amazing opportunity.
  6. Where is the coolest place you have EVER been? Israel. 
  7. What is one thing that would surprise people about you? I made over 800 skydives by the age of 30, including walking on the wing of a biplane and jumping out of a hot air balloon.
  8. How did you get interested in movement and exercise? I started “running” at 10mos, (and eventually learned to walk), but I haven’t sat still much since.  One day, my body stopped letting me do everything I wanted, this was enough for me to take notice and start to wonder what my contributions were.   
  9. What are you most excited to learn at Koa Fit? How to inspire and help people to move better. 
  10. What is one thing you want people to know about you? I’m a middle child, so deep down, I seek consensus, but I can sure stir the pot in the process.


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Community Meditation Workshop

Thursday February 21st at 5:45pm – Free

Part of Koa Fit’s Be Balanced Community Series

Koa Fit welcomes Sky Van Horn for a free community meditation workshop. If you have been interested in learning more about meditation or would like to dive deeper into your practice, please join us for an evening of learning and sharing.

Sky will not only guide you through a meditation practice, but will also help you understand how you can incorporate meditation into your life and practice on your own. Beginners are welcome and encouraged!

Take some time out of your week to help yourself de-stress and re-coup balance. Leave the evening feeling centered and ready to live life to the fullest.

Class is free, but space is limited. Please RSVP in advance by clicking here.