Koa Fit Personal Training and Massage

Koa Fit Personal Training and Massage


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Koa Fit Potluck and Singing Concert with Siri Nicolella

May 12th, 3pm-6pm at the home of the Readey’s

Join the Koa Fit crew for a potluck and singing concert from Siri Schubert Nicolella! Our awesome clients, Mary Beth and Michael Readey have offered their amazing home to host this event. Party starts at 3pm with Siri singing at 4pm. Bring finger foods, salads, or snacks to share. There will be chicken provided. Non-alcoholic beverages will be provided, please ring your own alcohol. Also, we love furry friends, but please leave them home for this event.

 

 

The Readey House

1038 Cherryvale Road, Boulder, CO 80303


What We Believe – 2018

At the start of the new year, the Koa Fit trainers sat down and wrote out a few things they truly believed.  Below are the answers in no particular order.

We Believe…

Fresh air and sunshine can cure any bad mood.

If you move the body, you move the mind.

Real food, eaten mindfully and with friends, is one of the great pleasures of life.

Working smart is far superior to working hard.

You can teach an “old” body new tricks.

Your support system does not depend on your physical location.

In doing things the right way, even if it is harder.

Peace must be found in one’s own mind before it can ever be found in another person, location, or object.

What goes around comes around.

Within a community where there is mutual love and kindness, we can creatively solve big challenges.

The secret to a healthy body is movement and hydration.

Our bodies are our partners.

Hard work and dedication make our successes taste sweeter.

Communities encourage understanding, love, and camaraderie.

That a walk in nature is some of the best medicine.

Exercise is always more fun with a friend.


Koa Fit Client of the Month – May 2017

Priscilla Corielle

Priscilla impresses us the most with her dedication.  On top of coming regularly to her training session and additional classes each week, she is also very mindful when she is in the gym.  She is always focused and taking in all the information we are giving her.  She is always looking to improve even the smallest thing in her form and is an excellent student of her body.  Her amazing body awareness has allowed her to only get stronger, but to move and function in a fluid and efficient way.

What her trainer says:

“I think Pricilla is an outstanding client.  She has been working with me for about 7 years and has only improved her strength and flexibility.  I’m always so amazed at what she can do.  She’s also so committed to coming to three classes and her training sessions.  A month ago she injured herself traveling, an injury that would normally take someone down for possibly a month, and she bounced back within a week.  I’m so proud of her strength and commitment to her health.” – Siri Schubert-Nicollela

 


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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

 


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.


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


Thanksgiving Week Class Schedule

Don’t let the chaos of the holiday derail your fitness program.  Get in to one of our group classes and stay on track.

Tuesday at 12pm – Strong Balance Class 

Wednesday at 12pm – Strong Senior Class

Thanksgiving (Thursday) at 9am – Turkey Day Workout

Sign Up For Classes Now!


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.


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.