Koa Fit Personal Training and Massage

Koa Fit Personal Training and Massage


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Turkey Day Workout 2017

Join Brenna Backe on Thanksgiving day at 9am for an amazing full-body workout.  Get your strength training, cardio, and stretching done before the feast. We will start with a nice warm up, followed by a circuit of exercises designed for postural alignment, functional strength, and of course…A Strong Core!  Join us for this Koa Fit tradition that is as fun as it is effective.

Class is limited to 12 participants.  Regular class fees apply.  Click here to reserve your spot.


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Recruit the Glute – Be Balanced Community Series Event

Dr. Garrett Neff from Truebility Performance Clinic will be covering the topic of glute activation on a deeper neurological level than you have ever seen before. This workshop is designed to be a follow-up to Brenna’s glute class last month, and will help clients who are struggling to “feel” their glutes in the first place. It will also be very beneficial to painful chronic low back, hip and knee issues. Learn what the latest research is saying about your glutes and their importance for every day activities as well as certain injuries and movement patterns.

This workshop is free, but you must reserve your spot.  Please click HERE to register.


Strong Booty, Strong Back – Posterior Chain Activation Workshop

Part of our Be Balanced Community Series

Join Koa Fit owner, Brenna Backe, for this interactive workshop.  Brenna has spent countless hours with Koa Fit clients teaching them how to activate their glutes to help promote low back health and lift properly.  In this workshop she will go over the techniques she has developed over the years to help you build your booty strength so you can decrease your chance of back and knee injury while increasing your lifting power and stability.

  • Review the muscles of the posterior chain and their activation
  • Learn how your posterior chain supports your posture and spinal alignment
  • Learn exercises and techniques to help you activate your glutes and hamstrings
  • Practice proper form in hinging, squatting, and lunging

 

 

When:  Thursday, September 14th at 5:45pm

Where:  Koa Fit Studio

Cost:  Free! But you must RSVP by clicking HERE


Koa Fit 5th Anniversary Week-Long Celebration!

Help us Celebrate our 5th Birthday!

Koa Fit is turning 5 this September and we want to celebrate all week long! From September 4th-8th we will have daily deals and freebies.  Sign up below to receive all the information and to save on training, classes, and more!!


5th Annual Stand Up Paddleboarding with Koa Fit

July 14th, 8am-10am – Boulder Reservoir

This will be our 5th year out on the water with Rocky Mountain Paddleboards.  Join the Koa Fit crew on July 14th out at the Boulder Reservoir for some Stand Up Paddleboarding as part of our Be Balanced Community Series. Enjoy the early morning light and the calm water as you get a great core and balance workout. Paddleboarding is easy to learn and fun. Explore the Reservoir in a completely different and rewarding way.

This event has sold out the last three years.  Please reserve your spot early.

Click here to register.  Cost is $25 (entry fee to Boulder Reservoir not included).

 

 

 


Sports Nutrition and Muscle Balance Seminar

Join Brenna Backe and Registered Dietitian, Megan Forbes, at the Acupuncture Clinic of Boulder on June 27th for this info-packed seminar to help you reach your peak performance.


Healthy Running – Be Balanced Community Series

Thursday, June 29th • Optional Fun Run at 5:15pm • Workshop at 5:45pm

Join Koa Fit trainer, Brian Carver, and the Boulder Running Company for this FREE workshop.  Whether you are just getting started or are a seasoned runner, this clinic will have loads of information on how to keep yourself safe and injury free while enjoying your run.

5:15pm – Join Brian for a 20 minute fun run before the workshop!

5:45pm
Brian Carver – Activation techniques and mobility drills to improve running economy and prevent injury.
Tired of nagging pain? Want to get faster but can’t figure out how? Many times plateaued performance and injury are caused by the same thing, muscle imbalance.  Sometimes it’s the small things we do that elicit the greatest change.  Learn new movements and effective strategies to stay healthy and get the most out of your stride.
Boulder Running Company – The Right Shoe for You
Let the experts at Boulder Running Company get you set up with the correct fit and style of shoe for your foot and gait.  They are bringing the gear to you at this event so you can have your own personal gait analysis and fit consultation.
This event is Free, but space is limited.  RSVP by clicking here.


If Your Food Could Talk – Be Balanced Community Event

A Deep Look at our Relationship with Food and Health

Thursday, May 11th at 5:30pm

Join Nancy Thompson, personal chef and nutrition coach, for a dynamic and entertaining presentation as part of our Be Balanced Community Series.  Nancy helps people eat to fuel there bodies and optimize their health.  In this great workshop, you will learn:
  • The truth about dieting and its impact on our brain chemistry
  • The role stress plays in our ability to lose weight/gain health
  • How our nervous system can make or break our diet decisions
  • What calorie burning metabolism is all about
  • The implications of inflammation on the body
  • Tips for feeling great and creating lasting change

Class is free, but space is limited.  Please RSVP to save your spot.


Koa Fit MeTreat

Do you ever feel you just need a day for you?  A day to get out of your routine and focus on what it is you really want?  A day to plan a strategy to reach your goals and become your best self?

Join us on June 10th for the Koa Fit Metreat.  A day to exercise the body and mind and reenergize the spirit.

So many of us are running from one thing to the next that our days seem to collide together till another week, month, year has gone by and we feel as if we have done a lot of stuff, but we haven’t accomplished anything.  It is time to put the brakes on the routine and start living a more full and complete life.  We will have you covered, from nutrition to exercise, inspiration to reflection, the Koa Fit MeTreat will fulfill your needs and help you reach your life’s full potential.

Koa Fit MeTreat – June 10th 8:30am-4:00pm

Guest Speakers:

A Plan for the Hurdles and Hoops with Brenna Backe

Fuel Yourself for Success with Missy Hughes

Reaching Your Potential with Colleen Cannon

Other Highlights:

Strong Balance Class

Small, Intimate Setting (Only 12 Spots Available)

Guided Journaling and Intention Setting

Catered Lunch and Snacks

Guided Meditation

Moderated Roundtable Discussions

Functional Strength Training Workout

Only 12 Spots Available!  Cost: $129

Click here to Purchase

 


San Juan Islands Bike Retreat

July 23rd – 28th, 2017

*Koa Fit Clients Receive Special Pricing!*

Spend six days cycling along rugged coastlines, through lush forests, visiting quaint island villages as you explore the majestic San Juan Islands. Round out the trip with kayaking in Bowman Bay, and a Whale Watching tour at sunset. The Puget Sound and San Juan Islands are home to orca whales, grey whales, bald eagles, sea lions, and seals. Last year we saw tons of whales on our whale adventure, in fact we all ended up with Whale-Whiplash!  The Olympic Mountains reach up to the horizon on the west while the white tops of the Cascades and Mt. Baker glimmer in the east. Our basecamp will be The Majestic Inn and Spa providing luxury accommodations with a farm-to-table restaurant and an award-winning spa. Each morning wake up your body with a Strong Balance Class to ensure you are warmed up for the day’s ride. Explore the natural beauty of this remote corner of the country and unwind from daily life while the Women’s Quest staff take care of all the details.

All activities are geared at body, mind, or spirit, allowing you to simultaneously refresh and enrich all aspects of your vital self. This trip is designed for those looking for a true adventure, ready to experience the perspective of life from above the handlebars. Whether it’s cycling past sweet smelling lavender farms, hopping off your bike to taste local food, or staring up into the old growth forests, this trip will keep you smiling the entire ride! Between Cycling around the San Juans, Kayaking in the Puget Sound, Strong balance classes with Brenna, Whale Watching, Wine Tasting, (and eating ice cream) this is bound to be an incredible and transformative retreat.

What to expect?

Awaken at the historic Majestic Inn and Spa in downtown Anacortes, walking distance to the waterfront, cafes, and boutique shops. Enjoy the full service spa and feast on local produce and meats at the farm-to-table restaurant. Every morning we will get our bodies moving with a Strong Balance Class and invigorating yoga. We will then have a delicious, healthy breakfast together before getting on our bikes to start our daily explorations along the breathtaking roads. During the six days of cycling, we will tour the San Juan Islands and surrounding waterfront, check out local shops in historic Friday Harbor and Roche Harbor. There will be a balance of activity and relaxation to ensure you have time to unwind, make new friends, and sink into the magic of the islands.

Highlights:

  •    6 days of cycling down quiet lanes through lush forests and wide-open coastline
  •    Staying at the historic, luxury Majestic Inn and Spa in downtown Anacortes
  •    1 day of kayaking in Bowman Bay
  •    Daily morning Strong Balance Classes or “Awakening the Senses” on the Ferry
  •    Scenic ferry rides to the San Juan Islands
  •    Visits to Orcas Island, Lopez Island, Guemes Island and San Juan Island with the charming Friday Harbor and Roche Harbor
  •    Full service spa at the Majestic Inn and Spa
  •    Local produce and meats at the farm-to-table restaurant
  •    Sunset whale watching tour with dinner
  •    Boutique shopping in the quaint island villages of Friday Harbor and Eastsound
  •    The breathtaking panorama of islands, snow-covered Mount Baker and the Olympic Peninsula
  •    Immersion into nature, and the opportunity to re-sync with her natural rhythms
  •    Women’s Quest signature talks on Training for Health and Vitality, Nutrition for Improved Performance, and Finding Your Heart’s Desire
  •    Expert health, wellness, and training tips from the pros on staff
  •    Lots of laughter, friendship, and adventure

Included in the Price:

  •    Five nights, six days accommodations at the historic luxury Majestic Inn and Spa in downtown Anacortes (see”FAQ” for more detail regarding lodging and transportation)
  •    Guided kayaking
  •    Guided Bike Trips
  •    Sunset Whale Watching Tour
  •    Ferry rides to the islands
  •    Delicious, healthy breakfast and dinners (lunches are on your own)
  •    Professional guidance for all activities

* Airfare and transportation to and from the airport and bike rental is not included in the cost.

Click here for more info.  Please email us at info@KoaFitUSA.com or call 720-428-8863 to sign up.