Tight Hips?

Release tension and improve performance with these 2 stretches

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The butterfly stretch is a great exercise to open the hips and stretch the hip adductors. What are “adductors”? The adductors are used to pull the leg inward. For example: kicking a soccer ball, doing 30 hack sacs during Kaia or even crossing your legs!

Another reason to do the butterfly stretch is to relieve stress. Let’s face it, we all experience stress and we tend to carry in our hips. This stretch will help relieve stress and provide flexibility.

Stay Summer Hydrated!

Easy ways to stay hydrated this summer

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Summer is here and it is more important than ever to stay hydrated. Increasing water intake can often feel boring. “When I was a child, I thought the "adult drink" was coffee. When I became a teenager, I thought the "adult drink" was beer. As an adult, I've realized the "adult drink" is in fact... water (Anna Brandberg @annabrandberg-Twitter).” After you calculate your daily recommended water intake (usually 50-60% of your body weight in ounces plus more for exercise or breast feeding) you can decide on ways to get to that goal. Here are some of our best tips for drinking more water.

Top 5 Ways to Burn Stubborn Belly Fat

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Do you have belly fat that doesn’t seem to be going anywhere? Do you want to get rid of it? I CAN’T HEAR YOU 👂… Do YOU want to get rid of it?!


Ok then! We’re going to flip that stubborn belly fat on its head!


It’s time to get serious about small changes you can make that have a BIG impact on that belly.


It’s also important to remember that toning up your belly involves taking care of your body with nutrition, fitness and mental well-being. There is no easy solution, or magic 8 ball. If there were, we’d all be out of a job ;), but with hard work, community support and commitment, you’ll see the results you want.

5 Ways to Release Tension In Your Shoulders

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Do you wake up and stretch first thing in the morning? I have to admit that I do not and this is something that I need to make a habit!

But, I’ll tell you what….when I do stretch in the morning I feel so much better throughout the day.

So, let’s talk about tension in the neck. This is caused by STRESS! I’m sure that you already know this but tension and tightness in your neck and shoulders is a common symptom of stress and anxiety. It’s part of your body’s way gearing up to survive a perceived physical threat. It’s part of the “fight or flight” stress response.

If I Don't Sweat, Does It Even Count?

Kaia FIT Myth Busters

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It is a common belief that if you don’t leave a workout dripping in sweat, it didn’t count. Count for what? That is the main question. If you didn’t sweat until your clothes need to be wrung out, does that mean it was a waste of time?  Before we talk about the physiology of sweating, let’s explore the why of exercise and what it “counts” for.

What is the goal for each workout? Do you know what you want to get out of your workouts? There are a variety of reasons why people choose to exercise, and not all of them include sweating!


4th of July Workout

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Just because you might be planning a BBQ and other shenanigans this Fourth of July holiday doesn’t mean that you can’t get a great workout in.

In fact, we have a Fourth of July-inspired workout just for you! Go solo or pull in your friends and family to break a sweat with you