Friday, October 23rd at 1pm at Koa Fit Studio with Brenna Backe

Your feet are your connection to the ground. how they interact with it can influence movement throughout your entire body.

In this 90-minute Movement Lab, we’ll explore how foot position, stability, and loading affect what happens up the chain at the knees, hips, low back, and your overall posture. We’ll look at how your feet respond when you walk, squat, hinge, lift, and create force, and how that relationship influences your strength, control, balance, and ability to create power.

Who This Is For

This workshop is for anyone who wants to better understand how their feet influence the way they move. It may be especially helpful if you:

• Experience recurring foot, knee, hip, or low back discomfort

• Feel unstable or uneven when standing, walking, squatting, or lifting

• Notice one foot or leg seems to load differently than the other

• Struggle with balance, stability, or control

• Want to improve how you generate force and power when lifting or exercising

• Hike, run, bike, ski, lift, or participate in other recreational activities and want to better understand your movement

What to Expect

• 90-minute interactive workshop

• A short educational discussion followed by movement-based exploration

• Learn how your feet respond to different positions, loads, and movements

• Explore the connection between the feet, knees, hips, low back, and posture

• Exercises you can repeat at home to improve foot control, stability, and strength

• Practical applications for lifting, walking, hiking, running, and recreational activities

• Leave with a better understanding of how to use the ground to create strength, stability, and force throughout your body

Come ready to move, explore, and build a better understanding of your body from the ground up.

What is a cohort?

A fully-supported, six-week virtual movement program for anyone who experiences low back stiffness, tightness, or pain and wants to better understand how their body moves and loads.

If you have trouble finding your glutes or core, feel your back after squatting or deadlifting, or experience tightness after activities like hiking, biking, or strength training, this cohort will help you explore why and give you practical strategies to move and train with more options.

October 2 – November 13, 2026

• 6-week fully virtual cohort

• 5 guided movement practices per week (30 workouts total)

• Live 1-hour workshop and Q&A each week via Zoom

• October 2: Orientation

• November 13: Final workshop

• Minimal equipment required

• Regular Price: $395

Who Is This For?

This cohort may be a good fit if you:

• Experience recurring low back stiffness, tightness, or discomfort

• Have difficulty feeling or using your glutes or core

• Struggle to hinge, deadlift, or squat without feeling it in your back later

• Notice one side of your body moves or loads differently than the other

• Experience tightness during or after hiking, biking, lifting, or other activities

• Want to move, lift, and train with greater confidence and awareness

What Will We Work On?

Where your thorax and pelvis sit in space can influence how you distribute load throughout your body. Over six weeks, we'll explore your individual movement patterns and practice giving your body more options.

We'll work with breathing, posture, stacking, and the relationship between your ribcage and pelvis to help you better access your hips, glutes, core, and breath.

Then we'll apply those concepts to movements like squatting, hinging and deadlifting, lunging, pushing and pulling, walking, and strength training.

The goal isn't to find one “perfect” posture or one “correct” way to move. It's to better understand how your body organizes and distributes load so you have more strategies available when you move, lift, and do the activities you love.

How It Works

You'll complete five practices each week, with one practice being a live, one-hour Zoom workshop. The remaining practices will be delivered virtually for you to complete on your own schedule.

We'll also have a live Q&A every Friday at 9:00 a.m. Mountain Time so you can ask questions, troubleshoot what you're experiencing, and better understand how the concepts apply to your body.

We'll kick things off with orientation on October 2 and finish with our final workshop on November 13.

Minimal equipment is required. A complete equipment list and everything you need to get started will be sent before the cohort begins.

Price: $395

Friday, September 11th at 1pm at Koa Fit Studio

Where your thorax and pelvis sit in space can influence how you load and move through your entire body.

In this 90-minute Movement Lab, we’ll explore how the position of the thorax and pelvis can contribute to uneven loading and how those differences can show up in everything from walking and standing to squatting, hinging, and lifting.

We’ll look at concepts like posture, stacking, and alignment, not in search of one “perfect” position, but as tools to better understand where you literally stand and how that position may influence the way you move and train.

Our specific lens for this workshop will be the low back. If you tend to feel your lifting sessions in your back, struggle to find your hips or glutes during certain exercises, or notice that one side moves or loads differently than the other, we’ll explore some of the reasons why.

Through education and guided movement, you’ll learn how to recognize your own movement and loading patterns and develop greater body awareness that you can bring into your training sessions. The goal is to give you more information and more options so you can move, lift, and train with greater confidence and safety.

Come ready to learn, move, ask questions, and better understand how your body organizes itself from the ground up.

This workshop is limited to 10 participants. Please sign up in advance to save your spot.

All cancellations must be 24 hours in advance to avoid being charged.

Tuesdays at 12:15pm Starting September 1sT

Longevity Lift is a welcoming, full-body fitness class designed to help you build the strength and movement skills that matter most for a long, active, and independent life. Each 60-minute class focuses on the key pillars of longevity, including strength, balance, coordination, mobility, agility, endurance, and stability, all through purposeful, functional movement.

We believe quality of movement comes first. Every class emphasizes proper form and technique, and offers modifications and progressions so you can work safely and confidently at your own level. Our warm, community-focused environment makes it easy to challenge yourself while feeling supported and our small class size means you get individualized attention.

This class is designed for those looking to improve their overall movement capabilities, strength, and athleticism to keep moving better for longer.

This class is limited to 6 participants to ensure individualized coaching and instruction. Please sign up below to reserve your spot.

Friday, July 17th 1-4pm

Join us for a small-group strength camp designed specifically for teen girls and young women who want to feel more confident in the gym, learn proper lifting technique, and build strength in a supportive environment.

At Koa Fit, this 1-day camp focuses on helping young women develop a strong foundation in weightlifting with personalized instruction and attention to form. Participants will learn how to safely and effectively use gym equipment, understand proper mechanics for foundational compound movements, and gain confidence putting together workouts on their own.

We’ll also cover injury prevention strategies specific to young women, body awareness, movement quality, and how strength training can support long-term health, performance, and resilience.

This is not an intimidating gym environment — our goal is to create a motivating, encouraging community where participants feel comfortable asking questions, learning, and getting stronger together.

Camp Details

• Date: July 17th

• Time: 1:00–4:00 PM

• Location: Koa Fit

• Cost: $130

• Ages: 14-18

• Limited to 6 participants to ensure individualized coaching and instruction

Perfect for beginners or teens looking to improve confidence, technique, and understanding of strength training in a safe and supportive setting.

Starts May 14th, Thursdays at 5pm

Fascial Strength is a dynamic, full-body training class designed to build resilience, power, and efficiency through the lens of the body’s connective tissue system. Rather than isolating muscles, this class focuses on how the body works as an integrated whole - training the fascial lines that link movements from head to toe.

You’ll explore how to harness the elastic properties of fascia to improve force production, enhance power, and move with greater coordination and control. Through a blend of strength work, elastic loading, and multi-planar movement patterns, you’ll develop a more connected and responsive body.

This class emphasizes:

• Injury prevention through improved load distribution and movement quality

• Increased power and force transfer using elastic recoil and fascial tension

• Greater movement efficiency by training integrated, full-body patterns

• Enhanced body awareness and control in both simple and complex movements

Whether you’re a beginner or a seasoned athlete, Fascial Strength will help you build a stronger, more adaptable body that performs with ease and resilience.

Class Details:

• Series: 4 sessions (no single class drop-ins available)

• When: Thursdays at 5:00 PM

• Dates: May 14th, 21st, and 28th + June 4th

• Participants: Class limited to 6 participants

Because the class is designed as a progressive series, we ask that participants commit to attending all four sessions.

You can book the class by clicking below or feel free to email us at admin@koafitusa.com.

Thursday, April 23rd at 5pm

Discover the hidden network that shapes how your body moves, heals, and feels. In this engaging workshop, we’ll explore fascia - what it is, what it’s made of, and where it lives within the body. You’ll gain a clear understanding of its vital role in supporting structure, transmitting force, and connecting every system from head to toe.

We’ll also dive into how fascia responds to movement, stress, and injury, and why it plays a key role in both restriction and resilience. Learn how healthy fascia adapts and glides, how it can become compromised, and what that means for pain and mobility. Finally, we’ll examine fascia’s crucial involvement in injury recovery, offering insights into how you can support healing, restore function, and move more freely.

Whether you’re a movement professional, athlete, or simply curious about your body, this workshop will give you practical knowledge and a new perspective on how everything is truly connected.

This workshop is free and open to the community, but you must RSVP by clicking the button below or emailing us at admin@koafitusa.com

Thursday, March 5th at 5pm.

This workshop breaks down one of the most overlooked foundations of strong, safe lifting: pelvic position and control. You’ll learn how your pelvis influences force transfer, spinal stability, and movement efficiency in every major lift, and why getting it wrong often leads to stalled progress or nagging injuries.

Through clear explanations and practical drills, we’ll cover how to find and maintain your optimal pelvic position, when stability matters most and how to improve it, and where mobility is essential for fluid, powerful movement. You’ll learn how to lift with more control, protect your joints and low back, and create a stronger base that allows you to confidently increase load over time.

In this 2-hour workshop, you’ll learn how to:

• Identify your own pelvic imbalance and how to correct it

• Understand the role of pelvic position in strength and injury prevention

• Improve pelvic stability for better control under heavy loads

• Develop mobility where it matters without sacrificing strength

• Apply these concepts directly to squats, deadlifts, and other key lifts

Whether you’re newer to lifting or looking to break through plateaus and reduce injury, this workshop will help you move better, lift stronger, and train with confidence.

Details:

• Cost - $109, $79 if you book before 2/22/26

• Class is limited to 10 participants

• Workshop will be 2 hours, 5pm-7pm on Thursday 3/5/26

• Wear workout clothes

• Book below or call/text 720-428-8863 or email admin@koafitusa.com

Wednesday, February 4th at 4:30pm at Koa Fit

Free Community Workshop

Join Koa Fit Founder, Brenna Backe, Boulder Sports Clinic Co-Founder, Alyx Brown, DC and Jill Greenfield, DPT for this free community workshop to help you understand your low back pain.

In this workshop, you will learn:

• The anatomy of the low back.

• How to identify common pain and injuries and distinguish between the two.

• Guidelines to keep the back safe and how much pain is too much.

• How to continue to move and strengthen your body to help avoid recurrence or re-injury.

The workshop will end with a Q&A so you can get all your questions answered. Come prepared to learn, ask questions, and be empowered.

This community workshop is free and open to the public, but space is limited. Please reserve your spot by clicking below or call/text Koa Fit at 720-428-8863 or email at admin@koafitusa.com

If you need to cancel, please do so at least 24 hours in advance. Thank you.

Join us this Thanksgiving at one of our 3 classes options over the holiday.

Thanksgiving Day at 9am - Women’s Lifting with Brenna Backe

Thanksgiving Day at 10:30am - Women’s Lifting with Brenna Backe

Friday, November 28th at 9:30am - Coed Lifting with Jon Manly

Saturday, 9/13/25 from 8:30am - 4:30pm

We are so excited that women’s lifting has gained so much popularity in the last few years. But with this popularity comes a lot of information. We put together this 1-day Women’s Summit to simplify the information and to empower you to take control of your health and fitness.

Get answers to questions like:

• How do I lift? How much is enough? What should I do in the gym and how do I use the equipment? How do I progress and vary my programming?

• How do hormones affect my body composition and energy? How can I work with my physiology to feel my best? What changes in perimenopause and menopause and how do I need to change to support it? How can I use nutrition as a first step in hormonal balance?

• What are other women’s experiences lifting? How do I get comfortable in a normally male-dominated arena? What is the proper form for different lifts and are they appropriate for me?

• What the hell am I supposed to eat? And when? How do I support my body with food? When should i eat and how is timing affecting my energy levels?

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Schedule

• 8:30am - 9:00am: Registration, meet and greet, coffee/tea, and introduction to the day.

  • Plus, shoe demo with Stride Lab (and enter to win a free pair of shoes).

• 9:00am - 11:00am: Strength Simplified: A 2-Hour Deep Dive into Women's Strength - Training Mastering Form, Programming, and Progression

  • Teacher: Brenna Backe

  • This 2-hour workshop offers a comprehensive introduction to strength training for women. We’ll start by focusing on proper form and effective exercise selection to build a strong foundation. From there, we’ll dive into timing and programming strategies to help you structure your workouts efficiently. Finally, we’ll cover how to progressively increase intensity and challenge to ensure continued progress and results. Whether you're new to lifting or looking to refine your routine, this workshop will equip you with the tools to train smarter and get stronger.

• 11:00am - 11:15am: Break

• 11:15am - 12:15pm: Breaking Barriers & Lifting Big: Story and Lift Time with Olympic Weightlifter Celia Gold

  • Teacher: Celia Gold

  • Meet Olympic Weightlifter Celia Gold in this dynamic and inspiring workshop. Hear her story - what led her to the sport of weightlifting, how she navigates the challenges of a male-dominated field, and what continues to drive her success. Then, get hands-on with a beginner-friendly introduction to the snatch, one of Olympic lifting’s most powerful and technical movements. Whether you're curious about the sport or ready to pick up the barbell for the first time, this is your chance to learn from a pro and leave feeling empowered.

• 12:15pm - 1:30pm: Lunch (on your own)

  • Recovery and restore with a session on the Normatec Boots, sponsored by PR Labs.

• 1:30pm - 2:30pm: Balanced & Empowered: Optimizing Health Outcomes with Nutrition and Lifestyle.

  • Teacher: Kim McCormack

  • Women’s bodies have unique needs and understanding them is key to long-term health. In this workshop, we’ll explore how strategic nutrition and lifestyle adjustments can help you take control of your health at any stage of life. By addressing underlying inflammation, you’ll learn how to naturally reach your ideal weight without restrictive diets or the constant rollercoaster of fads. We’ll also dive into the critical role stress plays in hormonal balance and overall well-being, and introduce gentle, supportive practices to help your body recover and thrive. Whether you’re menstruating or menopausal, this workshop will give you the tools to support your body with clarity and confidence.

• 2:30pm - 2:45pm: Break

• 2:45pm - 3:45pm: Menopause and the Metabolic Tangle: Cortisol, Insulin, and the Fat Storage Trap

  • Teacher: Jessica Muniz

  • As hormones shift during menopause, many women find themselves caught in a frustrating cycle of weight gain, fatigue, and metabolic confusion. This workshop unpacks the complex relationship between cortisol, insulin, and fat storage, and how they impact your body during the menopausal transition. You’ll learn why traditional diet and exercise approaches often stop working, and how to support your metabolism through smarter nutrition, stress regulation, and hormone-friendly strategies. If you're tired of doing “everything right” and still feeling stuck, this workshop will help you untangle the metabolic puzzle and move toward lasting balance.

• 3:45 - 4:15pm - Panel Q&A

  • Join the experts from the day and get all your questions answered.

• 4:15pm - 4:30pm - Closing Remarks

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Your Experts

Brenna Backe

Celia Gold

Kim McCormack

Jessica Muniz

• Brenna Backe

  • Founder and Owner of Koa Fit. BS in Exercise Science, trainer for over 25 years, and host for the day.

• Celia Gold

  • Competitive Olympic weightlifter with dual citizenship and competes for team Israel internationally. Recently finished in third place in the 76kg class at the 2025 European championships and her goal is to qualify and compete at the 2028 Olympics.

• Kim McCormack, CHC

  • Owner and Founder of FireBright Health. She is a Board Certified Nutrition and Health coach with a license from the American Association of Drugless Practitioners. She also has as a certification as an Autoimmune Paleo coach and in the Estima protocol for women’s health.

• Jessica Muniz, MSN, FNP-C

  • Owner and Founder of Elovated Medicine and AANP board certified family nurse practitioner practicing Naturopathic medicine specializing in Women’s Health.

Koa Fit owner, Brenna Backe, was recently interviewed by Shoutout Colorado to talk about the success of the studio. Click Here to read the whole interview.

Try this quick routine for the spine. Create mobility and fluidity through the center of your body. Click below to get started.

Thursday, January 30th at 5pm with Brenna Backe

Let's plan our year and establish our goals using our core values as a guide. Goals are the roadmap from where we are to where we want to be. Without them, it is easy to get lost and distracted.

We are natural doers, and rarely do we take the time to think about what we are doing and if it is leading us in a direction that we actually want to go. This is leads to all action (and work) and no gain (or maybe gain we don't particularly want).

Join Brenna Backe for a roadmapping session. Using proven tools, we will explore our values and how they translate to what we want. We will also establish a timeline to achieve it, and a plan to do it.

Take the time to really think about what you want and explore how that will become a reality. 

Workshop is $10 with 50% going to the "I Have a Dream" Foundation of Boulder, CO.

Space is limited. Please reserve your spot by clicking below or email us at admin@koafitusa.com or call/text us at 720-428-8863.

Tuesday, January 7th at 6pm At Stride Lab in Boulder with Brenna Backe and Hope Whitman

Calling all women who lift or want to lift!

Join us fo a meetup and programming clinic at Stride Lab Boulder on January 7th at 6pm.

We’ve all heard that women should be lifting weights, but there are a few challenges:

• The amount of information out there about what to do and how to do it can be overwhelming and confusing.

• Using new equipment in a new environment can be daunting.

• The fear of getting injured is real.

• Without a community of support and friends, motivation can wane and it can be boring.

• Developing a plan can feel time-consuming and tedious.

• A lack of confidence can hold us back.

• Trying something new and challenging is intimidating.

This hour clinic is designed to help you start, progress, or refine your lifting program. We will cover:

• Establishing goals and/or benchmarks for your training.

• How to start or refine your lifting program.

• How to progress and get stronger.

• What a program should include based on your needs and wants.

• Nutrition for lifting.

• Proper form and execution.

• All attendees will receive 1 example week of free programming to get you started.

You will also meet like-minded women in your community!

This event is free, but please RSVP so we can prepare. Also, please cancel 12 hours in advance if you are not able to attend.

A few months ago, we released the Low Back Stiffness Routines - Level 1 and Level 2. Here is a new routine to try that focuses on the hips. Our hips need both the range of motion to move properly and the strength to control and stabilize that range. This routine offers both. Great for everyone, but particularly necessary for my skiers, hikers, runners, and mountain bikers who demand a lot from their hips.

Give it a try and let us know what you think!

Saturday, October 19th at 10am

at Fleet Feet Boulder

Fast-twitch, slow twitch, speed work, strength work, conditioning work, mobility, neuro function, agility, balance, cross-training, etc, etc, etc.

The world of strength training can be so confusing and it can be hard to know what type of work can help you and your activities the most. What is the best way to get faster? Stronger? More agile? Recover from injury? The way you train - the load, the speed, the tempo - all of these change the response in your body. 

Join Brenna Backe, owner and trainer at Koa Fit Studio, for an hour workshop breaking down these differences. This interactive workshop will teach you what you should be doing for strength training based on your goals and needs. This workshop will be geared towards runners and walkers, but the information applies to all looking to use strength training to improve their health and fitness.

This workshop is being held in partnership with Fleet Feet Boulder and will take place at their Pearl Street store. Please RSVP in advance by clicking the link below.

We know it has been hard to get into our popular weightlifting classes, so we have added 2 more to our schedule. Jon Manly and Hope Whitman will be teaching additional classes on Tuesdays and Wednesdays. Take a look below for all available lifting classes.

Weightlifting Classes:

• Monday at 12pm with Hope Whitman - Women-only

• Tuesdays at 12:15pm with Jon Manly - Co-ed

• Tuesdays at 4:30pm with Brenna Backe - Women-only

• Wednesdays at 5:30pm with Hope Whitman - Women-only

• Thursdays at 3:30pm with Brenna Backe - Women-only

• Fridays at 2pm with Jon Manly - Men-only

These small group classes are limited to 6 participants. Please book in advance to reserve your spot. Click below, email us at admin@koafitusa.com or call/text us at 720-428-8863.

Now that you have been doing the Level 1 Routine for a couple weeks, It is time to move on to the Level 2 Routine. This program is rated Level 2 due to a few harder positions (being on hands and knees) and more aggressive core work. Give it a try, if you need to go back to Level 1, do what is best for your body. No equipment is needed for this routine, but a pillow is optional.

Below is a follow up to our community workshop on Macro Eating that we had in April. For all of you who could not make it or if you want a review of the information, download the PDF and follow along below.