So the big gyms have been closed.  Your spin classes are not happening.  The pools won’t be open for quite some time.  And now, you’re considering going for a run.  But where do you start?

Sure, you could just throw on some random sneakers and go. Bang out a few miles. What could go wrong? Maybe nothing, but I’ll tell you that in my 15 years as a physical therapist, chances are something will go wrong.  Prior to quarantine life, specifically in the last year,  I had many of my friends asking for help after they went from not running to throwing in a 3-5 mile run.  The overnight coach to 5K.  The most common problem? Calf/Achilles issues and painful hips + knees.  With my hands-on skills as a physical therapist, dry needling and knowledge of corrective exercises and mobility, I whipped them back into shape in no time.  Some of them are even running on the regular these days and they are pain-free. YAY! 

But in these uncertain times, access to hands-on skills and bodywork is not an option, sadly. Some physical therapy clinics are open (not all) so I’m here to share a few nuggets of wisdom to help you prepare for your future as a runner.  

The goal here is to give you a few tips on how to prepare your body to absorb the impact of running and help you recover. Running is good for your mind, body, and soul.  However, if you are not used to a high impact activity, a little prep goes a long way. 

All you need is a foam roller (or a one little Nalgene bottle) and a band (and old bike inner tube can work in a pinch)… Click on each movement for a video.
Ankle Mobility: 

        Calf Release - 2 min each leg

        Shin Release - 2 min each leg

        Kneeling Ankle Stretch 30 sec x 3 each leg

        Calf Stretch (on ½ foam roller, rolled-up yoga mat, towel...anything) 30 sec x 3 each leg

Ankle Strength:

        Calf Raise + Eccentric Calf Strength - these can + should be done off a step for the full 

                                                                      range of motion. 10-20x based on fatigue. 

Hip Mobility :

         Hip Openers 3-5x each side

Pelvis + Glute Stability:

         Cross Body Core 10-20x each side

         Side Plank - can also be done on knees - 30 sec x 3 each side

         Single-Leg Bridge 10-20x

         Monster Walk - 3-5 min            

         Lunge with Overhead Reach and Calf Stretch + Activation 3x each side

           Banded Jumps - 15x

Now that you have got your body mobilized and stabilized, it’s time to figure out exactly how much you should run.  Great (+ necessary) question. Whether you’re new to the sport or recovery from an injury, there is a pretty good formula to follow:

30 sec on, 1 min off x 5 and work up to x 10.  Sure, that’s not a very long amount of time, but maybe you start off a 2-3 mile walk that way as a way to get some time on your feet with light, but not high impact.  Exposing your body to light weight-bearing activities, like walking or hiking, is a great buffer for running. 

Take your time with these progressions and make the time to do your recovery mobility + strength. 

Progression:

1 min on, 1 min off x 5 and work up to x 10

2 min on, 1 min off x 5 and work up to x 10

3 min on, 1 min off x 5 and work up to x 10

4 min on, 1 min off x 5 and work up to x 10

5 min on, 1 min off x 5 and work up to x 10

…. Continue until you are up to 10 min x 5

…. And then you are free to fly, er, run! 

      Start with a few miles and see how it goes.

Good luck out there.  Be safe, wear a mask, keep your distance and wash your hands! 

This page will be updated regularly with any information about re-opening.

Date of Re-Opening: 5/11/2020

Services Available: One-on-One Personal Training and Massage Therapy. Classes will remain live-streaming online at this time.

How can you schedule: Currently, we have 4 trainers/therapists in the studio (Brenna Backe, Brian Carver, Annette Bray, Siri Nicollela). Rebecca South is available for online appointments at this time. You can book in-person or online appointments from our Schedule page. All services are by appointment only. No walk-ins are available.

Face Masks: All trainers/therapists and clients must wear masks at all times (indoor sessions). No exceptions - this is a mandatory order from the Boulder County Health Department.

Social Distancing: All training sessions will be performed at a social distance of 6 feet apart when possible. We will do our best to maintain a “gap time” of 10 minutes or more to avoid clients overlapping. You may be asked to wait outside till your session time. Please avoid coming early to your session at this time. We apologize for any inconvenience.

Symptom Checks: All trainers will perform a symptom check before coming to the studio. All clients are required to get a temperature check (performed by the trainer/therapist with a no-touch thermometer) prior to starting the session. Everyone (trainer and clients) must have a reading of 100.4 or below and no additional symptoms. No exceptions - this is a mandatory order from the Boulder County Health Department.

Equipment: All equipment will be wiped down after each use.

Hand Sanitizer: Hand sanitizer will be available at the front door. Please use it as you enter and exit the gym.

Common Areas: Bathrooms, cubbies, the front door, and other common areas will be wiped down between sessions.

Changing: Please come dressed to workout when possible and take everything with you when you leave. We are not able to store personal items at this time.

Contactless Payment: Please purchase sessions via our website or by calling 720-428-8863. We want to limit the exchange of credit cards, etc at the studio.

"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.

During this time, when our studio doors are closed, we are happy to offer online training sessions. Workout in your PJs in your home! These sessions require little to no equipment.

During this unique time in our lives, we are offering some specialty training sessions to address specific needs (see below).

If you are a current client, you can use your current session package. New clients, please check out our Pricing page for packages.

• One-on-One Training - Don’t miss a beat. Continue your training while staying at home. Little to no equipment needed.

• Movement Assessment and Programming - Have a reoccurring pain or injury? Do you want to work on your posture and alignment? Do you just want to move better? Take the time now to get a program you can start today to help you reach your goals.

• Stress Reduction Session - This is a guided hour of mobilization, yoga, and meditation with Annette Bray or Rebecca South. Take care of yourself during this stressful time.

• Work Station Analysis - Working from home and not quite sure the best way to set yourself up? Let our Physical Therapist, Pamela Robichaud, DPT get you set up correctly with an online assessment.

To schedule any of these sessions, please go to our schedule page and select “Online Training” and then select your trainer. If you need help, please feel free to call/text us anytime at 720-428-8863 or email us at admin@koafitusa.com.

Unfortunately, Koa Fit had to close it’s doors temporarily due to the recent COVID-19 spread. But that doesn't mean you get to just sit around and do nothing! We are bringing you live classes right to your living room!

Here is how you do it:

• Sign up via our “Class Schedule” page (you will have to create an account if you do not already have one) at least 30 minutes prior to the class start time. Make sure you create your account with the email address you want to use to receive the class link.

• If you don’t want to sign up online, please email us at info@koafitusa.com at least 30 minutes prior to the class start time. Please let us know the email you would like to use to receive the class link.

• You can use your current class package (or buy a new one if needed) for all classes. Click here to see pricing.

• Download the Zoom App here: https://zoom.us/download

• You will receive a Zoom link via email 15 minutes prior to class starting. Click the link and follow along!

March 5th at 6pm

We’ll get this out of the way first, this is a workshop for people who do not have a handstand, not for people who are looking to perfect their handstand. This is a workshop for people who want a different perspective, a unique challenge, and are excited about the joy and possibilities that come out of trying something new.

THIS IS ABSOLUTELY, 100%, WITHOUT A DOUBT AN ALL-LEVELS WORKSHOP

Join Brenna Backe for an hour journey towards a handstand. Get a great workout while challenging your mind and your limitations. This event is free, but space will be limited. Please sign up below to reserve your spot.

Recently, Pam shared her health journey with us and we wanted share it with you.

The power of a good support system: One woman’s story of getting her butt in shape with the help of KOA Fit and a bunch of other people too!

I found Siri at KOA Fit a few years ago for massage therapy after my previous massage therapist had moved. Massage was keeping me going; my knee was banged up from playing tennis, my back was messed up from years of carrying kids and diaper bags on my hips and who-knows-what else, I was starting to get migraines as I got older, my workdays sitting at a desk all day were excruciating for my hip flexors (and everything else). Siri would always give me some stretching and exercises to do in between massage sessions, and those exercises became key to keeping me upright and from being in pain all the time.

One day after massage, I said, “You know, Siri, I should just make an appointment to see you in the gym since you’re giving me so many exercises to do.” We set up a time, then that led to another time, then pretty soon I was going every couple of weeks.

I was getting a little bit stronger, and I had some tools in my toolbox now for getting through the day: stretching to do at work, a therapy ball to sit on at my desk, a foam roller in my living room, and a variety of bands, balls, and other exotic equipment (a racquetball for rolling my feet?!) in my desk drawer that my coworkers found fascinating and looked for excuses to stop by my desk to see my latest acquisition.

Soon, my supervisor was asking me to show her some stretching to do on our breaks.

One of my favorite things to do for exercise is to walk around the lake near my house. Siri put together an exercise circuit for me to do when walking. I just needed a few bands tucked into my pocket. I could not believe how much of a workout I could get by just using my own body weight with a park bench and a few bands! Neither could my weekly walking friend, who bought a few bands for herself and started asking if we could “do the circuit” when we went walking.

New Year’s of 2019: one of my brothers in the Midwest needed some motivation for exercising. (Midwest winters are brutal for getting outside, or even out to the gym). He asked the other three of us siblings if we could do a daily group text, checking in and motivating each other to do some daily exercise and keep moving. The four of us have kept that up to this day, over a year later! As much as I loved going to see Siri in the gym, there were some days that only my siblings’ texts showing me what THEY were doing to keep moving that day, got me there. Siri was on board with keeping our text stream going, and she would take some pictures of me doing my exercises at the gym, which I would share with my siblings. There was more than one text back to me saying, “Well, I was going to sit down and watch football, but I saw your photo of you at the gym and decided to get up and get moving instead.”

My sister decided last spring that she wanted to try to end her addiction to sugar. She wanted to do something radical called “Whole 30”. She needed a buddy to help keep her accountable, and wanted me on board. I had never heard of it, but I gamely said I’d jump on that train (boy, I should’ve read up on it first!). Siri was very supportive, knew about the Keto Diet (very similar), and kept me motivated to stick with it. My sister and I texted multiple times a day about what we were eating, and without that support, I never could have done it. As I was getting stronger at the gym, and getting the inflammation (sugar) out of my system, I really started feeling good and experiencing good health.

A little over 2 years after starting to see Siri in the gym, a year after starting a daily “Rah-rah” text with my siblings, 8 months after kicking sugar out of my diet, I’m feeling better than I ever thought possible at my advanced (mid-50’s) age! My knee doesn’t hurt anymore. My back doesn’t hurt anymore. My migraines are way less frequent. I am keeping up with my 21 and

22 year old kids when we go hiking (another passion). I’m riding my bike all over town now. My husband bought a cart for my bike so I can do my grocery shopping via bike riding. I never thought I’d be able to haul a cart full of groceries 5 miles with my “bad knee and back”. At my annual physical, my doctor was amazed that my weight had dropped into a normal range, and my labs looked great. She told me, “Keep doing what you’re doing!”

Going to the gym is great, believe me. I have way too much fun there, and it’s one of the highlights of my week! It has helped me become much stronger. However, without the support system in place (my trainer, my siblings, my coworkers, my walking friend, my husband), it never would have been achievable.

They say it takes a village... Yes, it does, and I’m so happy with my “village”!

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.

Get ready for the snow! Let Joshua and Heather get your body snow-ready. These 1 hour sessions will include dynamic mobility, endurance training, and injury prevention.

BONUS – Get a home program to supplement your training!

Hurry! This deal expires January 15, 2020.

Join Brenna Backe at 9am on Thanksgiving Day for our annual Thanksgiving Day workout. This all-levels class will be full of fun challenges to help you get your sweat on before the big feast. Make the time for yourself and have a great start to your Thanksgiving Day.

Space is limited to 15 people. Please sign up to reserve your spot. You can use your current class package for this class.