🍂FALL Back Into Routines

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Routines? What is that…with COVID and all its changes I think the hardest part for myself and many of us included was to stick to a “routine”….With so many changes it was hard to find that rhythm that us humans love so much.

Work schedules, school schedules and just plain life in general has thrown a curve ball at all of us. This makes it even harder to find our sense of normal. So how can we do this? And get our fitness routines back into our schedules?

Disconnect to Connect

Finding Balance in an Unbalanced World

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We are social beings. Friendship and relationships make us happier, healthier and able to deal with life’s setbacks more effectively.


Research shows we are designed to thrive in groups. Early humans wouldn’t survive without the protection of others and the ability to gather food and create communities.


Although times have changed, we as humans still require relationships to thrive. As the influence of the digital world increases, our happiness decreases.

Grab N' Go Breakfast

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Sometimes waking up to start a new week on a Monday morning can feel a little rushed. We've certainly been there! But over the years we've discovered that a little planning ahead of time can turn the weekday-morning hustle into something a little less stressful.  Let's make the start of your weekday into something you actually look forward to! 

Must Have's for Virtual Race Season

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Historically, entering the fall season has signaled the start of the race season. This year will look a little different, with the majority of races going to a virtual format.

What’s so cool about this, is that for a lot of runners, the pressure and stress of ‘race day’ is now reduced! You can run with any type of tracker and plan your start time/route, submit to the race organizer, and still receive all the awesome swag per usual.

Plus, you’ll be keeping yourself and local community safe by practicing social distancing and eliminating contact with large crowds.

Now, what I know a lot of runners will miss is that anticipation and excitement that race day usually brings. There’s no reason to let that go, though! We can continue to harness all the fun AND stay safe.

Myth Busters: Why Women Should Gain Muscle

Be Kaia Strong!

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In my 24 years as a coach, I constantly hear women saying, “I don’t want to get big and bulky.” “I don’t want to lift heavy.” Where did the myth come from that women shouldn’t lift heavy weights, or that we would get big and bulky? Why are we afraid to be strong, to lift heavy things, to move mountains? Will I get big and bulky if I lift heavy? It’s time to bust this myth! It’s time to build muscle and feel the amazing benefits of being Kaia Strong!