Koa Fit Personal Training and Massage

Koa Fit Personal Training and Massage


If Your Food Could Talk – Be Balanced Community Event

A Deep Look at our Relationship with Food and Health

Thursday, May 11th at 5:30pm

Join Nancy Thompson, personal chef and nutrition coach, for a dynamic and entertaining presentation as part of our Be Balanced Community Series.  Nancy helps people eat to fuel there bodies and optimize their health.  In this great workshop, you will learn:
  • The truth about dieting and its impact on our brain chemistry
  • The role stress plays in our ability to lose weight/gain health
  • How our nervous system can make or break our diet decisions
  • What calorie burning metabolism is all about
  • The implications of inflammation on the body
  • Tips for feeling great and creating lasting change

Class is free, but space is limited.  Please RSVP to save 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.


Smart Eating – A Be Balanced Community Event

good-diet-healthy-foodA Be Balanced Community Event

With Missy Hughes and Siri Schubert

With the New Year often comes intense energy toward setting and reaching goals of absolute change.  We usually start out well, only to dwindle in motivation a few weeks later.  Let’s be real this year, absolute change isn’t what we really intend or need!  Do something different this year and learn to maximize your nutrition and use food to increase your energy and super charge your athleticism.  Don’t make food the enemy, stop blaming yourself for making poor choices, and STOP dieting.    Learn how to set yourself up for success so you can eat and feel good about what your eating while getting healthier.

  • Learn the building blocks of food that support a healthy metabolism
  • Learn the “what” and “when” of eating
  • Reshape your mindset to be the fit, energetic person that you imagine
  • Learn how to eat high energy, high quality food so you don’t feel deprived or hungry

The class is free, but please RSVP.  Click here to register


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


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.