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.

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

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.

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.

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.

We are offering 2 classes this year on Thanksgiving! Come to one or both!

9am - Turkey Day Workout

Join us for our annual Thanksgiving Day Workout. We will be online this year, but we will still have a blast. Prepare yourself for a full-body workout full of games and challenges certain to get you sweaty and ready for the rest of the day. Sign up at least 30 minutes prior to get the link.

10:15am - Strong Balance Class

Our signature class will be offered at 10:15 so you can get your Strong On before jumping into Thanksgiving preparations. Join us for an hour of core and balance work.

"Nothing will ever befall me that I will receive with gloom or a bad disposition. I will pay my taxes gladly. Now, all the things which cause complaint or dread are like the taxes of life - things from which you should never hope for exemption or seek escape." - Seneca

Dear Koa Fit Family,

I found the above quote to be appropriate and consoling for the current situation given that our usual tax day was postponed due to this time of paying our "taxes of life". The idea that balance will always come into life - you have to have bad days so you can recognize good days, you will always have joy and grief and the high to know the lows (we have seen this in our current weather situation as well as metaphorically) - has always played a big part in my life.

In the body we see this with homeostasis, the chemistry of the body always regulating itself to bring it back to harmony. In biomechanics, the agonist and antagonist muscles simultaneously acting and letting-go to produce fluid movement. With muscle building, we see micro-tears in our muscles that temporarily weaken us so we can gain strength. Of course the body is the subject I spend the most time studying, but I know all of you have found this undertone of balance in other parts of life. It is a constant in the chaos of life.

It has been exactly 1 month since we temporarily closed our doors at the studio. A month filled of readjusted deadlines and details. A month of isolation and limitation. A month of unknown and grief. A month of paying taxes and finding balance.

I am happy to pay those taxes for the bounty I have received. You are all amazing and I can not thank you enough for all your support, not just now, but since the first day you walked into Koa Fit. During this time, I received messages from the members of our community checking in on me and the team, you have shown your support to us on social media, some of you have purchased extra packages, people are joining our online classes from NJ, CA, OR, WA, NY and IA, and our training schedule has grown every week! I can not express how thankful I am, not just for your patronage, but to see your lovely faces on my screen every week. I truly feel blessed.

I am also so PROUD of this community for stepping up and continuing to take care of yourselves during this time. All of our routines have been thrown out. This is usually the number one thing that knocks people off track, but not you. You have set quarantine goals for yourself! It is truly inspiring to watch. Some of you are taking advantage of the outdoors and finding activities that bring you joy that maybe you had lost over the years. Some of you I see in our classes EVERY SINGLE WEEK! Others are training online AND asking for more home programming so you can move everyday. This group has not used this time as an excuse to jump off a fitness program and that is amazing and commendable.

This community fills my heart and fuels my work. Thank you all for being part of it in your own, unique way. As we head into the future of the unknown, I am happy to have all of you on our team. We support each other, we take care of one another, and together we are stronger.

Sincerely,

Brenna and the Koa Fit Crew

Thursday, April 9th at 6pm

Just because our doors are closed, doesn’t mean our community events will stop. Join us Thursday, April 9th at 6pm for a discussion with Pamela Robichaud, DPT and Koa Fit owner, Brenna Backe about preventing and addressing knee pain during activity.

We know a lot of you are taking advantage of the great outdoors during this lockdown period. We also know this may lead to a few”tweaks”, “jabs”, and other uncomfortable feelings in the knees. Bring your experiences and questions to this open discussion. Pamela and Brenna will answer your questions, provide advice on prevention and pain management, and also give you some targeted movements you can do so you can play outside pain-free.

Sign up at least 30 minutes prior to the meet-up and we will send you a Zoom link via email. You can sign up HERE or by calling/texting 720-428-8863 or email us at admin@koafitusa.com.

Thursday, February 20th at 6pm

CBD. Three little letters that are causing quite a conversation; from people swearing by it to help with their everyday aches and pains, to the nonbelievers who think it’s all a placebo effect.

There is a good chance you’ve heard a friend, family member, or coworker talk about CBD and it sparked some interest. Let us break down the basics for you!

Join Jon Robichaud of iKOR Labs as he answers the questions you have and also talk about what makes iKOR different, from their way of thinking about CBD to their use of the ingredient.

This is part of Koa Fit’s Be Balanced Community Series. This event is free, but space it limited. Please reserve your spot.

January 23rd @ 6pm

It is a new year, so come PLAY with us at Koa Fit! Join us for an hour of movement games and get a workout while having a blast. PLAY! is part of the Be Balanced Community Series.

This event is free, but please RSVP as space is limited.