Saturday, October 19th at 10am

at Fleet Feet Boulder

Fast-twitch, slow twitch, speed work, strength work, conditioning work, mobility, neuro function, agility, balance, cross-training, etc, etc, etc.

The world of strength training can be so confusing and it can be hard to know what type of work can help you and your activities the most. What is the best way to get faster? Stronger? More agile? Recover from injury? The way you train - the load, the speed, the tempo - all of these change the response in your body. 

Join Brenna Backe, owner and trainer at Koa Fit Studio, for an hour workshop breaking down these differences. This interactive workshop will teach you what you should be doing for strength training based on your goals and needs. This workshop will be geared towards runners and walkers, but the information applies to all looking to use strength training to improve their health and fitness.

This workshop is being held in partnership with Fleet Feet Boulder and will take place at their Pearl Street store. Please RSVP in advance by clicking the link below.

We know it has been hard to get into our popular weightlifting classes, so we have added 2 more to our schedule. Jon Manly and Hope Whitman will be teaching additional classes on Tuesdays and Wednesdays. Take a look below for all available lifting classes.

Weightlifting Classes:

• Monday at 12pm with Hope Whitman - Women-only

• Tuesdays at 12:15pm with Jon Manly - Co-ed

• Tuesdays at 4:30pm with Brenna Backe - Women-only

• Wednesdays at 5:30pm with Hope Whitman - Women-only

• Thursdays at 3:30pm with Brenna Backe - Women-only

• Fridays at 2pm with Jon Manly - Men-only

These small group classes are limited to 6 participants. Please book in advance to reserve your spot. Click below, email us at admin@koafitusa.com or call/text us at 720-428-8863.

Now that you have been doing the Level 1 Routine for a couple weeks, It is time to move on to the Level 2 Routine. This program is rated Level 2 due to a few harder positions (being on hands and knees) and more aggressive core work. Give it a try, if you need to go back to Level 1, do what is best for your body. No equipment is needed for this routine, but a pillow is optional.

This level 1 routine is great to do first thing in the morning or at the end of your day. This routine focuses on mobilizing the hips and spine while introducing some light core work.

Equipment Needed - Tennis Ball (or other similar size ball) and Yoga Strap (or long belt or leash).

For more routines, check out our YouTube Page

Below is a follow up to our community workshop on Macro Eating that we had in April. For all of you who could not make it or if you want a review of the information, download the PDF and follow along below.

Monday, April 22nd at 6pm

Counting macros can be an efficient way to reach your health goals. Whether it is weight loss, muscle gain, or sports performance, tracking your macros can make a big difference.

Join Brenna Backe for this 1 hour introduction to macro eating. During this workshop you will learn:

• What macros are and how to identify them.

• How to determine your own macros for your body and goals.

• The importance of protein, especially as you age.

• The pros and cons of macro eating and if it is right for you.

• How to get started.

This workshop will be offered in-person at Koa Fit studio and online via Zoom (link below). This class is free and open to the community. Please invite your friends and family who may be interested.

Sign up by using the link below, or email admin@koafitusa.com.

Thursday, April 18th 5pm - 6:15pm

Want to start lifting heavier? Maybe you have not seen the progress you want with your lifts? Not sure if your form is helping or hurting your goals? Or maybe you have been intimidated to pick up a barbell? We got you.

Join Koa Fit Owner, Brenna Backe for a workshop dedicated to teaching, perfecting, and finding your perfect weight in the deadlift. Along with form and guidance on building up strength, we will also cover activation and mobility drills to help you get the most out of your lifting. 

This is open to men and women. All levels welcome and no prior lifting experience is required.

Spots are limited to 6. Please RSVP early. We require 24 hours notice for cancellation to allow us to open up the spot to our waitlist. Sign up by clicking below or you can reach out to the front desk at admin@koafitusa.com or call/text (720) 428-8863.

Workshop - $45

Fridays at 2pm starting March 8th

Life comes at you fast. One of the best ways to keep your mind and body ready for whatever comes your way is maintaining and increasing your strength and mobility.

Join Jon Manly for this one hour class. You will learn the mechanics of conventional and functional strength training for increasing and maintaining strength, muscle, and mobility so you can continue to live your life to the fullest. Each week there will be a focus on a specific set of movements to put in your exercise tool box and we will expand your skill set each week. 

This class is open to all levels, no lifting experience required and everything can be modified. To keep everyone safe and to get the most out of the class, the class will be limited to only 6 people. Please sign up in advance to reserve your spot. We ask that if you need to cancel, please do so 24 hours in advance to allow us to open the spot to the waitlist. You must cancel at least 24 hours in advance to avoid being charged.

Lifting Class Packages:

4 pack - $140

Singles - $40

Join us on March 16th!

A free class in collaboration with Boulder Running Company. 

Lifting weights is one of the easiest ways to keep and gain muscle, improve metabolism and coordination, improve bone health, and prevent against injury. Every woman should be lifting as part of their overall health routine. 

Join Koa Fit Owner, Brenna Backe for an hour lifting class just for women. Learn the basics while learning how to up the weight. 

Classes will be at 9am and 10:30am. Please sign up for only 1 class.

Classes are limited to 8 people. Please only sign up if you know you can make it as the space is very limited. Please cancel at least 24 hours in advance so that we can allow people from the waitlist to join.  For questions, please email Brenna@koafitusa.com

At Boulder Running Company on Saturday, February 10th at 9am

Join Koa Fit owner, Brenna Backe, for a free injury prevention workshop focused on the knee. In this interactive workshop, you'll delve into the intricate details of what causes those nagging aches and discomfort, gaining insights into how to protect your body from harm. Through a blend of practical tools and targeted exercises, you'll equip yourself with the skills to both prevent and alleviate pain, ensuring your activities are not only enjoyable but also sustainable. You'll learn actionable steps on what to do next, so you can continue your activities with confidence and injury-free vitality.

This workshop is free and open to the community. Please invite your friends and family.

At Boulder Running Company on Saturday, December 9th at 9am

Join Koa Fit owner, Brenna Backe for an injury prevention class focused on high hamstring, IT band, and other hip related injuries. In this interactive workshop, you'll delve into the intricate details of what causes those nagging aches and discomfort, gaining insights into how to protect your body from harm. Through a blend of practical tools and targeted exercises, you'll equip yourself with the skills to both prevent and alleviate pain, ensuring your activities are not only enjoyable but also sustainable .You'll learn actionable steps on what to do next, so you can continue your activities with confidence and injury-free vitality.

This workshop is free and open to the community. Please invite your friends and family. Please RSVP at the link below.

Thursday, November 16th at 4:45pm

Join Koa Fit owner, Brenna Backe, for a FRC Mobility Special Series Class dedicated to the Foot and Ankle.

Lack of mobility and strength in our feet and ankles can lead to a host of problems from our feet to our low backs. If you walk, hike, run, or squat down, you will want this class.

Class is 1 hour and limited to 12 people. You may use your class pack for this class. You must register in advance. Please sign up by clicking below or call/text Nicola at 720-428-8863.

Saturday, November 4th at 9am

Join Koa Fit Owner, Brenna Backe, at Boulder Running Company on Saturday, November 4th for a free injury prevention clinic focused on plantar fasciitis (heel pain) and achilles pain.

• Learn the mechanics behind what causes the pain.

• This workshop will be interactive with tools and exercises to help prevent and dissipate pain.

• Actionable guidance and steps on what to do next.

The workshop is free and open to everyone (non-runners welcome too). Please sign up using the link below.

This event will take place at Boulder Running Company. 2775 Pearl Street, Boulder, CO 80302

Tuesdays at 4:30pm and Thursdays at 3:30pm

Attention ladies! You need to be lifting heavy.

Starting at age 30, women will lose 3%-5% of their muscle mass per decade leading to a decrease in sports performance, change in body composition, and a higher risk of injury.

Lifting heavy weights can be intimidating and a lot of people believe lifting heavy leads to injury, but the opposite is true. If you are not proactively trying to keep and gain muscle mass, you will get weaker and become more susceptible to injury.

Join Brenna Backe in one of these 2 classes to start learning how to lift safely, productively, and heavy. This class is open to all levels, no lifting experience required and everything can be modified.

To keep everyone safe and to get the most out of the class, the class will be limited to only 6 people. Please sign up in advance to reserve your spot. We ask that if you need to cancel, please do so 24 hours in advance to allow us to open the spot to the waitlist and avoid being charged.

Lifting Class Packages:

4 pack - $140

Singles - $40

*** Want to know more? Read this article by Dr. Stacy Sims HERE. ***

We are closing out our 11th Anniversary Celebration with special offerings from our network partners! Koa Fit works with an amazing group of trusted practitioners and we wanted to highlight a few.

Taking advantage of these deals now! They go away at the end of October.

• Acupuncture Clinic of Boulder

10% of your first visit! To learn more about this amazing clinic and all the benefits Acupuncture can offer, from pain relief to stress reduction, watch this short video or visit their website.

• Life Coaching with Missy Hughes

$50 off your first 5-pack (45 minute sessions). Missy Hughes was a Trainer at Koa Fit from 2013-2018.  Her work in postural alignment always included an element of emotional work, and now she has taken a deeper dive into the mental/emotional realm as a Life Coach.  Contact her here for more information.

• Boulder Integrative Health

20% off your first IV! From recovery to immune boosting, IVs can help our bodies function at their best. See the complete list of their offerings at their website. Mention Koa Fit when you book.

• Physical Therapy with Russ Overy

20% off your first 1 hour visit with physical therapist, Dr. Russ Overy at Mend Physical Therapy. Russ is board certified in orthopedic physical therapy and fellowship trained in orthopedic manual physical therapy. Visit his website to learn more.

• Boulder F.I.T. Performance

10% off your first visit for any of the services, including nutritional assessments, chiropractic, or neuro-performance optimization. Check out their websites here and here for more information about everything they offer.

This September, Koa Fit turns 11 and we always love to celebrate our birthday! Stay tuned for free events, deals from our amazing partners, and more!

Here’s what’s coming up in September:

• Great Deals from our network partners!

Grab them before the end of October! Click HERE to view the deals.

• Free AcroYoga Class W/ Brian Coones

Monday, September 18th at 5:45pm

In-Person Only

Get more info HERE

• FREE Goal-Setting Workshop w/Brenna Backe

Wednesday, September 6th at 4pm

In-Person and Online

Get more info HERE

• FREE Ask A PT Event w/ Boulder Sports Physiotherapy

Wednesday, September 13th 4:30pm-6:30pm

You MUST reserve a spot by emailing or calling us.

Get more info HERE

Monday, September 18th at 5:45pm - 7:15pm

With Brian Coones

AcroYoga blends the wisdom of yoga, the dynamic power of acrobatics and the loving-kindness of the healing arts. These three lineages form the basis of a practice that cultivates trust, play and community.

AcroYoga builds community, in its foundation are: Solar Acrobatics; Lunar healing arts; And Yogic Elementary Practices. The unifying principles of yoga are a bridge between dynamic acrobatic practices and the rejuvenating practices of healing arts. AcroYoga emphasizes the qualities of trust, connection and fun.

We initiate our collective potential as we support each other to reach new heights. AcroYoga invites you to experience the full spectrum of your being through opportunities to: give and receive; support and be supported; be strong and sensitive. It is a systematic approach designed to be accessible to all practitioners, and encourages personal transformation in an environment of acceptance, celebration and security.

Are you new to Acro?

Without worries! No experience necessary. The Acro community is family friendly and open to anyone to join. An Acro yoga practice is a great way for new people to go out and test it out, to meet new people, to try new things, to build trust.

Space is limited. Please sign up in advance. Click the button below or email us at admin@koafitusa.com or call/text 720-428-8863.

If you need to cancel, please do so 24 hours in advance to allow those on the waitlist to join.

Wednesday, September 6th at 4pm

With Koa Fit Owner, Brenna Backe

Goals are the roadmap from where we are to where we want to be. Without them, it is easy to get lost and distracted.

We are natural doers, and rarely do we take the time to think about what we are doing and if it is leading us in a direction that we actually want to go. This leads to all action (and work) and no gain (or maybe gain we don't particularly want).

Join Brenna Backe for a roadmapping session. Using proven tools, we will explore what we want, what the timeline will be to achieve it, and how we will do it. Take the time to really think about what you want and explore how that will become a reality. 

This workshop is available both in-person at Koa Fit Studio and Online. Please sign up at least 24 hours in advance to receive the online link. This event is free and open to Koa Fit Community members and their friends and family.

Click below to sign up or email us at admin@koafitusa.com or call/text 720-428-8863.

Wednesday, September 13th

With Dr. Sarah and Dr. Lindsey from Boulder Sports Physiotherapy

Did you get a little tweak in your knee on your last hike? Maybe you have been waking up with a stiff neck? Dealing with some new aches and pains and not quite sure what to do? Ask a PT.

Dr. Sarah Zimmer, PT, DPT and Dr. Lindsey Mayer, DPT, OCS, COMT, ATC from Boulder Sports Physiotherapy will be in Koa Fit Studio on Wednesday, September 13th to answer your questions. Set up a free 20 minute consultation with either of these amazing Physical Therapists and get your questions answered. 

You must reserve a spot, no walk-ins please. There are 12 spots, so please sign up early. Appointments will be every 20 minutes starting at 4:30pm - 6:30pm. If you need to cancel the appointment, please cancel at least 24 hours in advance so we can open the spot to someone on the waiting list.  To sign up (or cancel), please email us at admin@koafitusa.com or call/text 720-428-8863.

Dr. Sarah Zimmer, PT, DPT

A Wisconsin-native, Sarah has lived in Colorado since 2017, where she has found herself continuously exploring the beautiful mountains through various activities like trail running, hiking, climbing, and road biking. Sarah graduated with her Bachelor of Science degree in Kinesiology from the University of Wisconsin-Milwaukee and her Doctor of Physical Therapy degree from the University of Wisconsin-Madison. She moved to Colorado as soon as she could in order to pursue her dream of working with an active population and high-level athletes of all ages, abilities, cultures, identities and backgrounds. Sarah is passionate about using her physical therapy expertise to treat patients in a very holistic manner - utilizing dry needling, soft tissue work, corrective exercise, and functional strength training to help patients get back to doing what they love to do. When she is not running or treating patients, you can find Sarah cooking, playing with her dog Sherman, reading a book, and spending as much time as she can with her friends and family. If you still can’t find Sarah, she is most likely cutting a major “rug” on the dance floor. She did win a Micheal Jackson moonwalking competition in 2014 – no big deal.

Dr. Lindsey Mayer, DPT, OCS, COMT, ATC

Lindsey graduated with her Bachelor of Science in Athletic Training and Doctorate in Physical Therapy from Marquette University in Milwaukee, WI. She is a Board-Certified Specialist in Orthopedics, as well as a certified orthopedic manual therapist. Prior to living in Boulder, Lindsey worked in the outpatient orthopedic setting for Froedtert and the Medical College of Wisconsin and Tennessee Orthopedic Alliance in the Nashville area. She has worked with a variety of collegiate athletes, high school athletes, military personnel, all forms of weekend warriors, and everyone in between. She utilizes joint mobilizations, soft tissue mobilization, and corrective exercise to develop an individualized program based on your needs. She is skilled in trigger point dry needling and dry needling with a neuroscience-based approach for pain management, prevention, rehabilitation, and performance enhancement. In her free time, Lindsey enjoys hiking, running, traveling, spending time with friends, and family, as well as playing around with her puppies, Ace and Allie.

Free Community Event

Monday, May 15th at 5:45pm

Do you wake up each day with little tweaks and pains? Do you always feel stiff? Do you have a hard time recovering after workouts? Do you feel tired for most of the day and feel like you have lost your "pep"? Inflammation could be your problem.

Join registered dietitian, Christine Steerman, to learn about the impact of inflammation on the body and have a discussion around lifestyle approaches using nutrition to better support your body’s recovery and your health and wellness goals.  

This event is free, but space is limited. Please RSVP to reserve your spot. Click below or call/text Nicola at 720-428-8863 to sign up. Friends and family of our Koa Fit Community are welcome to join as well.