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What will you accomplish this year?

“Love Me Up” Core Session

2013 - February 11th-March 16th

To Create Strong Bodies and Powerful Minds

We want to make fitness contagious

beyond what they thought

We Kan Run…We Kan Play

Our Mission

Definitions:

1. Kaia: (Ki-Uh): The

2. F.I.T.: Functional

To Create Strong Bodies and Powerful Minds

ant to make fitness contagious by inspiring women to rea

beyond what they thought possible.

We Kan Play…We Kan Get… Kaia F.I.T

Our Mission

Definitions:

The one with a beautiful body

F.I.T.: Functional. Intense. Training.

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To Create Strong Bodies and Powerful Minds

women to reach

Kaia F.I.T!

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Welcome to this season’s core session, “Love Me Up”. Like all core sessions, our focus will be on results based

exercises and eating lean and green. Our workouts will incorporate basic strength training to help you build a

solid muscle foundation and will teach your body simple movements that can be useful in everyday life.

Throughout the next five weeks we will be working hard to push ourselves to new limits, both physically and

mentally. Our workouts are designed to keep the body (and your mind) guessing. Every workout is designed

to maximize our time and guarantee success to ultimately help you achieve your goals.

We have had many women coming into Kaia feeling intimidated and out of shape, but with a little guidance

and support we have helped them to become athletes. No matter your age or fitness level, EVERY girl can

come in, work at her own level and get a great workout while having some fun! We work with each of you to

ensure that you ARE successful. We want you to FEEL successful! (Please, please let us know if you don’t!)

Even if it was the hardest workout of your life… you made it through, you are alive, you are on your way to

becoming a fit, strong, healthy woman!!

THE YEARLY SCHEDULE: Please see the “Intro to Kaia Handbook” for schedule.

CORE/FIT SESSIONS are focused on maintaining the hard work you already accomplished during BRIK and

building strength and endurance. It’s also a great place to start-up with Kaia to get used to the workouts and

ease your way into our lifestyle.

Many women already diet and exercise, but have difficulty maintaining what they worked so hard to achieve.

95% of people put back on the weight PLUS 10 lbs!! Our goal is ditch those yo-yo diets! During our Core

Sessions, you can expect to lose 1-2 lbs a week by sticking to our Nutrition Plan (AKA NOT a diet) and simply by

coming to your Kaia Classes and keep it off FOR LIFE! We take the guess work out of it. Just show up, follow

the nutrition plan, and get in the best shape of your life.

Women tend to focus on losing weight and less on building strength. But gaining muscle is key for weight loss

and longevity. Remember that muscle burns fat! Also, muscles support your bones, help prevent injury and

help support our bone density. The more muscle you have on your body the more fat your body burns. Our

goal is to help you become a lean, strong, calorie burning machine… not just skinny!

THE WEEKLY SCHEDULE: Core classes run 3 days per week with a lot of fun, free Saturdays thrown in too!

Classes are 5am or 6am Mondays, Wednesdays & Thursdays OR 5am on Tuesdays, Thursdays, and Fridays. We

strongly encourage you stick to your class time and days. These girls are your teammates! It’s important to get

to know them and rely on them. If you do have to miss class, please always let your coach know so she doesn’t

worry about you☺ You are always welcome to do make-up classes as long as there is room. Email Coach Becca

for make-ups: kaiafittemecula@gmail.com.

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Now let’s get down to business and embrace the

“Love Me Up” Core Session by:

Setting some GOALS!

We want you to commit to working hard in ALL your classes and to push beyond the limits you have set for

yourself in the past. Now is the time! We’ve made it through the New Years season and we need to hold

strong.

With that, we ask that you fill out this goals page and bring it to orientation. Mark only the ones you plan to

commit to! And fill in the blanks to create your own goals too. Take on this mental challenge with full

conviction and see what you can change in just five weeks!!

□ I WILL lose _____ pounds

□ I WILL be a size _______.

□ I WILL come to every Kaia class

□ I WILL follow the 10 commandments for the entire 5 weeks

□ I WILL complete ______________________ (choose an exercise ex. 1 pull-up, 5 full Kaia push-ups, 1

minute jump rope without stopping, etc.)

□ I WILL _____________________________________________________________________________

□ I WILL _____________________________________________________________________________

I promise to commit to the above, NO wavering, NO excuses!

_________________________________________________ ____________________________

Signature Date

Love yourself, Love your body, Love your life!

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Kaia “10 Commandments” of the Love Me Up Session:

1. Show Up

We’ve taken care of the workouts, all YOU have to do is be there. Every. Single. Class.

No excuses!

2. Eat Early

Finish eating dinner at least three hours before going to bed so your food can digest. No

eating after 6:30 definitely not past 7pm! It should be at least 3 hours before going to

bed.

3. Eat Greens

Pick different veggies every day and make a BIG salad for lunch. Eat the rainbow.

Veggies with every meal.

4. Drink Your Breakfast

Starting your day with a green smoothie will give you the protein and nutrients you

need to feel strong and alert.

5. Cut Sugar

Including white bread, pasta, white rice, etc…and NOTHING over 9 grams of sugar.

6. Get Outside

Take a few minutes every day to get outside and move.

7. Water Up!

Drink 2 cups of water in the morning, 1 with a snack, 2 cups for lunch, 1 with a mid-day

snack and 2 for dinner. AT LEAST 80-100 oz. per day!

8. Think Fiber

Count fiber, not calories. Get at least 35g per day by eating two low sugar fruits, lots of

veggies, beans and Flaxseed.

9. Be Grateful

Gratitude turns what we have into enough. Give thanks each and every day.

10. Love Yourself

Slow down, take time to breathe, quiet your mind and let go of the things that hold you

back. Be careful what you say to yourself. Guard your thoughts and only say positive

things with feeling of love toward who you are NOW!

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Love Me Up FAQ’S

Becoming a V.I.P./Kaia Member

Join our Kaia membership program and pay a low monthly rate of $119.00 (Instead of paying session to

session). You will save $300 a year, get free bonus Kaia programs, VIP swag, lots of extras, and will always have

a spot in your favorite Kaia classes!

Where do I get the schedule? You can find our schedule on our website at www.kaiafittemecula.com. We have class at 5am and 6am on

Mondays, Wednesdays and Thursdays. We will be offering several FREE classes on Saturdays at 7am. Take

advantage of these extra Saturday workouts!! Come to every Saturday offered!

What is a Kaia Folder? Your Kaia FOLDER is kept at the gym (in the pink box). This will hold your release form, goals page, current

sessions stats and assessments and anything else from the current session. A Kaia Binder is a welcome packet

to our program that every girl receives at the beginning of your first BRIK. We transfer stats, goals etc to your

binder at the start of each new session. It’s so fun to look back a year from now and see how far you’ve come!

What is the best way to receive information from you? Email is our main source of

communication, so please check your messages frequently. We will keep you up to date, send weekly emails,

and inform you about this week’s Saturday workout.

What should I do when the weather is bad? There is no such thing as bad weather, just bad

clothing. For outdoor workouts or Saturday runs, come prepared. Kaia girls are tough, a little rain doesn’t

scare us away from a great workout.

Gear List: (keep your equipment in your car- you never know when you’re gonna need it ☺)

� Yoga Mat YM

� Jump Rope JR

� Exercise Band BD

� Hand Bag HB (if you have one - each girl gets to make their own during BRIK sessions only)

� Running shoes (good quality)

� Athletic clothing including a good sports bra

� Head lamp (optional 5am outdoor workouts)

� Heart Rate Monitor (optional)

� Wrist Watch and gloves (optional)

What if I can’t keep up? Kaia F.I.T. welcomes all ages and levels of fitness. We encourage you to

work at your own pace and build from there. Our coaches are well trained to offer modifications and will

help you in any way possible. We have three levels of exercise:

� Balance… is the low impact version of an exercise. This is for anyone who is new to Kaia, recovering from an

injury, or feels it’s appropriate.

� Strength…is the next level up from balance. To make any exercise harder or more intense you need to add

speed or weight, so strength is the aerobic phase of our workouts.

� Kaia…is the highest level of exercise in our program. We will help you reach this phase by adding speed,

intensity and/or weight.

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Refund Policies: Because space is often limited, staffing must be scheduled in advance and equipment is

used based on the numbers of girls in the program, we have a no refund policy.

Can I interchange class times? You are welcome to attend a make-up class when space is available.

Please try to stick to the class you are registered for.

What results can I expect? You will feel great immediately, but are most likely see results within

2 or 3 weeks of starting the program. Our goal for you is to:

� Lose weight: about 1-2 pounds a week

� Tone muscles in the fastest time possible

� Look your best and feel better than ever

� Increase energy and become a calorie burning machine

� See real results that last

� Make great friends and have fun!

What is a typical workout like? The great thing about Kaia’s workouts is that no two are ever alike

and they all keep your mind and body guessing. They are exciting and fun, and will leave you exhausted but

exhilarated.

What is a considered a serving size? A general guideline to guesstimate a serving size:

Protein: Deck of cards or palm size

Fats: Size of your thumb

Carbohydrates: Size of your fist

Dressing or oil: 2 Tablespoons

� You are allowed unlimited non-starchy veggies.

� Eat small meals frequently. Try serving yourself on a salad plate.

� Take your focus off food and move it to FUN.

Questions/Concerns: We very much appreciate any comments and really want to hear your concerns.

We couldn’t be happier to answer questions, concerns or comments of any kind. Honestly, we have heard it all: from

midnight cravings, to sore muscles, to fatigue issues, or bowel problems, we have been through the program and want

you to feel comfortable coming to us with anything! Text, phone, email, facebook etc!

The only way we can make a truly great program is to hear from you. Please email or call us anytime

kaiafittemecula@gmail.com, (951) 888-1 FIT. We appreciate you and your business, thank you for being a Kaia Girl!

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The Kaia Nutrition Plan

NUTRITION BRIK STYLE BRIK Nutrition Plan is a little stricter and more involved than during the CORE Sessions

because we like to keep you on your toes. Really, nutrition is 70-80% responsible for weight loss, for feeling

great and for the prevention of disease and illness. But exercise is what makes you fit, builds strong bones,

increases lean muscles mass (responsible for calorie burn- even while you’re sleeping!) and living a life full of

energy and vitality!

Follow the Nutrition Plan and I promise that you will get the results you want. I love the Nutrition Plan because

it takes the stress out of “dieting.” You just take our hand and we’ll show you the ropes! You will receive an

email with the Nutrition Plan, menus, recipes, shopping lists and more! and it will be posted on

www.kaiafitTemecula.com under Manuals & Documents prior to the beginning of the session.

NUTRITION CORE STYLE: We thrive on preventing burn out and never want you to yo-yo diet! We’re ready to

clean up our diets, and start to improve on those bad habits. It’s important to stick with the 10

Commandments as much as possible. We suggest sticking to the Nutrition Plan six days a week with one cheat

day or just one cheat meal depending on your goals. We don’t think diets work (at least not long term).

Making small changes in your habits that lead to an overall healthier lifestyle with some of your “comfort

food” on special occasions is ideal.

HERE ARE SOME GREAT NUTRITION TIPS WE BELIEVE WILL HELP!

Eat 30 to 35 grams of fiber per day

Track your daily fiber intake, not calories. Adding more fiber to your diet will speed up the weight loss

process, reduce appetite, relieve constipation, improve digestion and increase your energy levels. Adding a

fiber supplement to your morning smoothie will help you reach you fiber goal. Also reference the chart below

for other ideas on healthy, fresh foods we love to eat.

FIBER COUNT

Fruit Grams of Fiber Grains Grams of Fiber

Raspberries ½ c 5 Fiber One ½ cup 14

Apple 1 4 Uncle Sam 1 cup 10

Blueberries 1 c 4 Corn Tortilla 1

Strawberries 1 c 2 High Fiber Tortilla 9

Vegetables Beans

Green Peas 4 Lentils, ½ cup 7

Broccoli 2 Pinto Beans ½ c 7

Cabbage 2 Lentil Soup 1 c 7

Green Beans 2 Kidney Beans ½ 7

Spinach 2

Celery 1

Tomato ½ c 1

Lettuce 1 cup 1

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Be sure to Google other foods you enjoy eating to find their fiber content and nutritional

values as well.

HIGH PROTEIN FOODS

This list of high protein foods is designed for optimum nutrition and good health. You'll notice that, although

the fat count is included, there's no listing for saturated fat. This is because the high protein foods included

below are low in saturated fat.

For example, there's no red meat on this list of high protein foods. The reason is simple…red meat is generally

high in saturated fat and has also been shown to increase inflammation, which can cause pain, suffering and

numerous health problems.

LEGUMES/ BEANS FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Black beans 1/2 cup cooked 113 7.6 20.4 .5

Garbanzo (chickpeas) 1/2 cup cooked 134 7.3 22.5 2.1

Kidney beans 1/2 cup cooked 112 7.6 20.1 .4

Lentil beans 1/2 cup cooked 115 8.9 19.9 .4

Lima beans 1/2 cup cooked 108 7.3 19.6 .4

Navy beans 1/2 cup cooked 129 7.9 24.0 .5

Soybeans (edamame) 1/2 cup cooked 127 11.1 10.0 5.8

Tofu 1/2 cup fresh 94 10.0 2.3 5.9

GRAINS FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Oatmeal, rough cut 1 cup 145 6.0 25.2 2.4

Pancake, buckwheat 1 4" diameter 54 1.8 6.4 2.2

Pancake, whole wheat 1 4" diameter 74 3.4 8.8 3.2

Popcorn, dry 1 cup 54 1.8 10.7 .7

Rice, brown, cooked 1/2 cup 108 2.4 22.8 .8

Rye bread 1 slice 56 2.1 12 .3

Whole wheat bread 1 slice 56 2.4 11 .7

Acid Vs. Alkaline

The balance of acid and alkaline within the body is referred to as pH and is measured on a scale ranging from pH1 (the

most acidic) to pH 14 (the most alkaline). A neutral pH balance is 7.35 and is what we need to aim for. If you are too

acidic you may be prone to fatigue, weight problems and a weak immune system.

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Try adding as many Alkaline foods into your diet as possible. Here’s a shopping list of great for you foods☺

Vegetables:

Asparagus

Beets

Bell peppers

Broccoli

Cauliflower

Celery

Chicory

Cucumbers

Green beans

Leeks

Mixed Greens

Onion

Parsley

Peas

Sea Veggies

Sprouts

Zucchini

Legumes:

Black beans

Lentils

Chickpeas

Become a fan of Kaia F.I.T. corp & Kaia F.I.T. Temecula on Facebook, follow us on Twitter,

and keep updated on our website, to receive weekly fit and nutrition tips and great recipes.

Feel free to blog and post fun pictures too.

Also visit our yelp site and tell us what you think☺☺☺☺. It is greatly appreciated!

We very much appreciate your comments and would really like to hear about any concerns.

The only way to continue to a successful program is by getting feedback from you!!…positive

and constructive! Please email or call anytime. We appreciate you and your trust in our

business, and look forward to a long, healthy relationship.

Non-gluten grains:

Amaranth

Buckwheat

Millet

Quinoa

Wild rice

Squash

Sweet Potatoes

Yams

Fruit:

Grapefruit

Lemons

Limes

Mangos

Melons

Papayas

Apples

Avocados

Bananas

Berries

Cherries

Fruit cont.:

Dates

Figs

Grapes

Nectarines

Oranges

Peaches

Pomegranates

Sweeteners:

Stevia

Truvia

Agave nectar

Miscellaneous:

Green tea, Yerba mate, Rooibos

Apple cider vinegar

Balsamic vinegar

Garlic

Herbs, Miso, Spice

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“Strong Bodies and Powerful Minds”

Thank you for being a Kaia Girl!

Commit fully and consistently, and I promise you, money back 100% guarantee…

YOU will be rewarded!

“You Earn Your Body. I want to get healthy.

I want to look and feel better. I WILL eat right every day.

I WILL exercise every day. I WILL EARN MY BODY!”

Kaia Disclaimer: The above handbook is merely a conglomeration of nutritional and fitness tips that work

well for us and for our clients. We make no promises of results or individual successes.