Koa Fit Personal Training and Massage

Koa Fit Personal Training and Massage


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Koa Fit Client of the Month – April 2017

Mary Beth Readey

Mary Beth just keeps impressing us.  She has lost over 30lbs, has dedicated herself to additional training sessions, and continues to get stronger each week.  She has shifted from someone who dreaded her workouts, to making them a part of her routine twice a week and even looking forward to them.  She brings a mixture of straight talking reality and hilarity to each session.  She is working consistently through the Healthy Habits program and has adopted positive change as a result.  We are really proud of her steady dedication.

What her trainers are saying:

“Mary Beth brings a realistic approach to her health and fitness.  She moves steadily forward, owning her choices and making no excuses.  Her consistency is paying off in both strength and physique.  And her laughter fills the room, which makes it fun for the whole gym!” – Missy Hughes

“I’ve seen so much improvement in her body and mind.  She is an inspiration to those who can achieve weightloss and a functional active body as a senior.  She is a machine when she’s focused.”  – Siri Schubert-Nicolella

 


Smart Eating Recap

Did you miss our Smart Eating Seminar?  Check out the highlights below.

  • Let your nutrition and exercise support your life rather than creating your life around a diet plan.
  • Start with a clear mindset.  Decide what small thing you would like to accomplish and see it clearly.
  • Set goals that are specific and measurable, challenging but realistic, have short-term and long-term components, frame them around behaviors not outcomes, and share your goal with your network of support.
  • Each component of food is important.  Aim for a balance of each macronutrient at every meal.  Protein cannot be stored in your body, but makes up every structure in your body.  Fat delivers your nutrients throughout your body, balances hormones and maintains a healthy heart.  Carbohydrates give you quick energy and include all vegetables, not just bread, pasta, and rice.
  • Use your hand for portion planning:  1 palm  = protein serving, 1 fist = vegetable serving, 1 cupped palm = starch serving, 1 thumb = fat serving
  • Enjoy mostly whole foods to get the most nutrients, energy, and balance from your food.
  • Eat slowly to release the full flavor of your food and to give your “I’m full” hormone a chance to work.

Missy and Siri offer personalized coaching to help you practice these essentials and more with the Healthy Habits online program.  This year-long journey focuses on changing your mindset and getting to the root of what’s holding you back from achieving your optimal body.  You will receive instruction, accountability, camaraderie, and motivation.


NEW! Online Weight Loss Program

Healthy HabitsJoin Precision Nutrition certified coaches Missy Hughes and Siri Nicolella with 365 days of Healthy Habits to develop nutrition tools for permanent weight loss.  Receive daily inspiration teaching you safe practices that empower you to build energy, strength, and control of your food choices.  Missy and Siri support you through the process with adjustments and accountability.  Practice change through daily habits that are proven to provide weight loss results in any busy lifestyle.

Get all the details here.

For more info or to sign up, email us at info@koafitusa.com or call 720-428-8863.


Healthy Cooking Class

cooking classThursday, March 3rd – 5pm-8pm

Koa Fit is teaming up with Stir It Up Cooking to bring you a night of healthy winter cooking as part of our Be Balanced Community Series.  We will be making and eating all the delicious dishes that have been created just for Koa Fit.  Get the skills and tools to keep you eating healthy into the New Year!  The whole menu is gluten and dairy free.

Healthy Winter Cooking Menu

  • Grilled Salmon with Roasted Pineapple Salsa
  • Sweet Potato Soup with Black Beans and Quinoa
  • Spaghetti Squash with Avocado Sauce
  • Fancy Fruit Compote

Class is limited to 12 people.  Please reserve early to hold your spot.  $55/person for 3 hours.

Click here to reserve your spot!


Get Cooking with Koa Fit!

cooking classKoa Fit is teaming up with Stir It Up Cooking to bring you a night of healthy fall cooking as part of our Be Balanced Community Series.  We will be making and eating all the delicious dishes that have been created just for Koa Fit.  Get the skills and tools to keep your healthy eating going through the fall and into the Holiday season.  The whole menu is gluten and dairy free.

Healthy Fall Cooking Menu

  • Grilled Salmon with Roasted Pineapple Salsa
  • Sweet Potato Soup with Black Beans and Quinoa
  • Spaghetti Squash with Avocado Sauce
  • Fancy Fruit Compote

Class is limited to 12 people.  Please reserve early to hold your spot.  $55/person for 3 hours.

Click here to reserve your spot.


4 Weeks of Healthy Choices

Healthy HeartJoin us this February for 4 Weeks of Healthy Choices.

  • Get a new Healthy Habit to follow each week.
  • Have the support of a group to help hold you accountable.
  • 24/7 access to a coach to answer questions
  • Boost your immunity, gain energy, and lose weight.

Sign up by January 31st and make 2015 your healthiest year yet!

Click here to sign up!

Details:

Each week you will receive a detailed email outlining the healthy habit for the week.  The email will include tips on how to succeed, information about how the new habit can improve your health, and links to additional information about the habit (recipes, research, workouts, etc.).

There will be a private Facebook group were you can go to ask questions of the group, post your success, and give and receive encouragement.

You can email your coaches at anytime to get answers to questions or more information about the healthy habits.

Program is $10 for the whole month!