Koa Fit Personal Training and Massage

Koa Fit Personal Training and Massage


5th Annual Stand Up Paddleboarding with Koa Fit

July 14th, 8am-10am – Boulder Reservoir

This will be our 5th year out on the water with Rocky Mountain Paddleboards.  Join the Koa Fit crew on July 14th out at the Boulder Reservoir for some Stand Up Paddleboarding as part of our Be Balanced Community Series. Enjoy the early morning light and the calm water as you get a great core and balance workout. Paddleboarding is easy to learn and fun. Explore the Reservoir in a completely different and rewarding way.

This event has sold out the last three years.  Please reserve your spot early.

Click here to register.  Cost is $25 (entry fee to Boulder Reservoir not included).

 

 

 


Restorative Yoga with Kerry Temple-Wood

Be Balanced Community Event

April 20th at 5:30pm – Koa Fit Studio

Kerry a longtime yoga practitioner and educator, and specializes in yoga for mid-life and beyond.

Her classes utilize a variety of yogic techniques, breath work, many restorative poses, generous prop usage, strengthening and balancing poses. Through the vehicle of embodied yoga, we gently open the gateways to discover our new rhythm, depth of breath, strength, clarity, and Inner Flow to embrace the journey of Conscious Aging and a healthy life.

Specifically designed for the 55+ crowd, we explore the inner dimensions of self and mind through the lens of the physical body, cultivating healing, empowerment, investigation and dynamic unfolding. This class is best for those with some previous yoga experience. Men and women welcome!

Kerry is the founder of The Art of Conscious Aging and the 63rd Street Yoga Studio. All classes at 63rd Street Yoga are part of the Slow Yoga Movement. Having practiced yoga for over 45+ years, Kerry’s wisdom has expanded through education and passionate exploration of the feminine journey. Her connection to yoga and awakened consciousness has been a thread woven through all the experiences of her life: relationships, marriage, motherhood and parenting, menopause and conscious aging.

Class is free, but you must reserve your spot.  Please click here to RSVP or call 720-428-8863.


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Koa Fit Client of the Month – March 2017

Jo Mattoon

SUP 2016

Jo Mattoon has inspired the whole crew at Koa Fit with her enthusiasm and the energy she puts into her workouts, her life, her health, and her overall effort to be her best self.  In the past year, Jo has dropped unwanted weight, toned and shaped her body, tried (and got addicted to) stand-up paddleboarding, built a business, and on top of all that, she landed her dream job.  Jo continually works to progress and improve all aspects of her life.  She puts just as much effort into her relationships and her lifestyle as she does into her self-improvement.  She does all of this with a great smile and a great outlook on life and you can tell she is just having the best time.

What her trainer says:

“Jo always comes in ready to work and always is asking for more.  She never takes a break on making this her best life.  She soaks up every aspect of life – husband, work, health, travel – with a zest that is contagious and just awesome to be around.” 


Self-Care Workshop – Neck and Shoulders

Be Balanced Community Event

stiff neckDo you have a stiff neck? Do your shoulders bother you while you sit at work? Are you chronically pulling at your neck and shoulders trying to get them to stretch or crack? Learn how to take care of these daily aches and pains while also preventing future injuries to your cervical spine, rotator cuff, and thoracic spine. Siri Schubet-Nicolella will give you the tools so you can be proactive about your pain and give your body the tender loving care it needs.

What you will learn:

  • Myofascial Release techniques for the neck and shoulders
  • Alignment exercises
  • Easy, at-home exercises to alleviate your tight neck
  • Postural strengthening for your upper torso

Class is free, but space is limited.  Please click here to reserve your spot.

 


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.


Koa Fit Client of the Month – January

Whitney Prestwood

WhitneyWhitney started working with Ryan Tara to help relieve her chronic back pain.  After trying a handful of things, she wanted to take a little more control of her health and learn how to take care of her body.  Whitney made herself a priority and currently has her pain down to almost nothing.  On top of getting in control of her pain, she also lost weight, corrected her posture, and feels like an athlete again.  Congrats Whitney for taking charge of your body and getting yourself out of chronic pain!

What her trainer says:

“I am always very excited to work with Whitney. Over the past year she has been truly dedicated to improving her personal health. She has made some very inspiring changes to her physical fitness; reducing chronic back back pain, losing weight, and rediscovering her athletic ability and joy of movement. Whitney has really demonstrated to me the power we all have over our personal wellbeing, and I am happy and honored to help her along the way.”

-Ryan Tara


Koa Fit Client of the Month – December

Theo Dierks

bad a$$ Theo

Theo Dierks started working out at Koa Fit in 2013.  She embodied the principle of taking one step at a time (even if sometimes reluctantly!).  Over the past several years, she has learned tons about her body and how to look and feel great.  She increased her flexibility to eliminate pain.  She found that food reflects emotion, drives mood and affects strength.  Above all, she discovered just how much she loves to be strong!  Her transformation this year provided inspiration to many as she gained strength and fine-tuned her physique. We are all so proud of her hard work!

What her trainer says:

“Theo is an amazing caretaker to everyone in her life.  She learned this year to give that love and attention to herself as well, and it looks amazing on her!  Her energy, creativity, and spunk are boundless, which make her sessions a highlight of my week every week!” 

-Missy Hughes

 


Stretch and Release – Be Balanced Community Event

dave-jumping

Dave Using His Full Range

Join Dave Kellogg on Thursday, December 8th at 5:30pm for an hour of dynamic stretching that will leave you feeling open and relaxed.  Dave’s unique style of training moves you through range-of-motion and stretching exercises to help you create more space in your joints and help you align your body.

  • 1 hour-long therapeutic movement and stretching that maximizes range of motion and introduces muscular stability and endurance into the joints.
  • A fun hybrid/synthesis of yoga, pilates, and traditional stretching techniques.
  • A feel-good class that keeps bodies from developing compensative patterns and allows individuals to recover and/or progress.

This Class is Free, but Limited to 12.  Please Sign Up Now to Reserve your Spot.


Strong Senior Fitness Class Featured in the Daily Camera

Strong SeniorStrong Senior Fitness Class, taught by Brenna Backe and Ryan Tara, was featured in last week’s Daily Camera as the workout of the week.

Click here to check out the full review!


Turkey Day Workout 2016

Turkey DayJoin Siri Schubert on Thanksgiving day at 9am for an amazing full-body workout.  Get your strength training, cardio, and stretching done before the feast. We will start with a nice warm up, followed by a circuit of exercises designed for postural alignment, functional strength, and of course…A Strong Core!  Join us for this Koa Fit tradition that is as fun as it is effective.

Class is limited to 10.  Please sign up early to reserve your spot.