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.

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.

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.

Monday, March 13th at 5:45pm with Amy Briggs

In-Person at Koa Fit Studio or ZOOM Option just added (see bleow).

What would you like to change? Anxiety, procrastination, negative thinking, or is there a habit that you’d like to drop?  In this 60-minute workshop, transformational coach Amy Briggs will give you 3 simple self-directed neuroplasticity tools that you can practice anywhere to stop any habit or habituated thought pattern in its tracks. Learn how therapeutic memory reconsolidation helps you rewire old neural networks so that your thoughts and memories feel good and serve you. And learn a quick, easy-to-remember exercise in deep relaxation and mental rehearsal to unlock the power of your unconscious mind to enhance the change you’re creating.

About Amy:

Amy Briggs is a Boulder-based transformational coach and change worker. She helps people identify the stuff that's been holding them back so they can easily step into their own empowerment and create the life they want. She is a master certified professional coach (MCPC) credentialed through the Certified Life Coach Institute. She is currently undergoing certification from the Ethical Coaching Collective in working with the unconscious mind, using neuroscience-backed methods in brain change and memory reconsolidation as well as hypnotherapeutic techniques.

To learn more about Amy’s work, you can go tot her website: https://www.amybriggscoach.com

This workshop is free and open to the community (you do not need to be a Koa Fit client to join), but space is limited. Please reserve your spot below. If you need to cancel, please give us 12 hours notice so we can open the spot to someone else. Thank you!

Come explore the underrated component of the core: The Pelvic Floor!

A collaboration between Koa Fit Studio and Mend Physical Therapy

Is your strength and fitness limited by your ability to stabilize? Do you feel tension in your low back and hips after pushing yourself at the gym? Do you have a hard time connecting to your breath when working out? The root cause could be the pelvic floor.

Join Koa Fit owner Brenna Backe and Pelvic Health Physical Therapist, Heather Fraebel on Wednesday, October 26th at 5:30pm for an interactive, community workshop exploring the pelvic floor’s role in strength training and fitness.

Here’s what to expect:

• 20 Minutes of movement and connection to the breath and deep abdominals.

• A presentation of the anatomy and function of the pelvic floor.

• Demonstrations and practice of utilizing the pelvic floor with common exercises.

• Open Q&A session with Heather and Brenna

This is a free event, but space is limited. Please sign up to reserve your spot and please give us 12 hours notice if you are unable to attend. We thank you in advance.

Koa Fit turns 10 this September and we want to celebrate with you! Check out the schedule below for special classes, seminars, and workshops.

• Wednesday, September 7th at 5:30pm - FREE Interactive Shoulder Workshop Book Now

Join Koa Fit owner, Brenna Backe and Megan Davis from Mend Physical Therapy for an evening dedicated to the shoulder. This workshop will include a mobility class with a focus on improving the quality of movement in the shoulder. Megan Davis, DPT will follow up with important information on keeping those shoulders healthy and will also open the floor to any questions.

• Saturday, September 10th at 9am - FREE FRC Mobility Class - Spine and Hips Book Now

This class will specifically focus on the spine and hips. Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities.

• Saturday, September 10th at 10:30am - FREE FRC Mobility Class - Hips and Knees Book Now

This class will focus on the hips and knees. Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities.

Take 1, take 'em all!

Train smart and get strong with our Goal Group Pop-Ups!

These small group (4-6 people) sessions are lead, designed, and supervised by Koa Fit trainer, Jon Manly. Get focused attention, smart programing, and support.

We keep these groups small on purpose. We want to be able to watch and correct form, modify exercises to any level, and get to know and chat with each person. Big crowds are not our style.

Upcoming Dates: Sign Up Early to Reserve Your Spot!

Saturday, 2/26 at 9am

Tuesday, 3/1 at 6pm

Tuesday, 3/15 at 6pm

Saturday, 3/19 at 9am

Package Options:

• Single Drop-in - $45

• 2 Pack - $85

• 4 Pack - $160 Save $20 when you sign up for all 4!

While practicing in Boulder, Dr. Kaufman became aware that patients needed and wanted more than what they were receiving from traditional Western Medical healthcare. She observed that while some patients felt better with certain medications including bio-identical hormones, a large percentage continued to not feel “well” or had even more symptoms because underlying issues were not addressed. Through these observations she became passionate about functional, integrative medical care and incorporating more holistic approaches with patients. As a result, she pursued a fellowship in Functional Medicine to develop a deeper understanding of the underlying triggers that keep patients from experiencing their optimal health.

In 2019 Dr. Karen Kaufman was invited to join the Case Western Reserve School of Medicine Advisory Board. She is the first member of the board with a background in functional, and integrative medicine, in addition to being a board-certified Obstetrician/Gynecologist. The integrative, functional model has given Dr. Kaufman an entirely different perspective about how to approach a patient’s symptoms and complex medical issues.

Check out the short videos below to learn more about Dr. Kaufman’s practice or click HERE to go to her website for more information.

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