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.

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.

Monday, April 22nd at 6pm

Counting macros can be an efficient way to reach your health goals. Whether it is weight loss, muscle gain, or sports performance, tracking your macros can make a big difference.

Join Brenna Backe for this 1 hour introduction to macro eating. During this workshop you will learn:

• What macros are and how to identify them.

• How to determine your own macros for your body and goals.

• The importance of protein, especially as you age.

• The pros and cons of macro eating and if it is right for you.

• How to get started.

This workshop will be offered in-person at Koa Fit studio and online via Zoom (link below). This class is free and open to the community. Please invite your friends and family who may be interested.

Sign up by using the link below, or email admin@koafitusa.com.

Join us on March 16th!

A free class in collaboration with Boulder Running Company. 

Lifting weights is one of the easiest ways to keep and gain muscle, improve metabolism and coordination, improve bone health, and prevent against injury. Every woman should be lifting as part of their overall health routine. 

Join Koa Fit Owner, Brenna Backe for an hour lifting class just for women. Learn the basics while learning how to up the weight. 

Classes will be at 9am and 10:30am. Please sign up for only 1 class.

Classes are limited to 8 people. Please only sign up if you know you can make it as the space is very limited. Please cancel at least 24 hours in advance so that we can allow people from the waitlist to join.  For questions, please email Brenna@koafitusa.com

At Boulder Running Company on Saturday, February 10th at 9am

Join Koa Fit owner, Brenna Backe, for a free injury prevention workshop focused on the knee. In this interactive workshop, you'll delve into the intricate details of what causes those nagging aches and discomfort, gaining insights into how to protect your body from harm. Through a blend of practical tools and targeted exercises, you'll equip yourself with the skills to both prevent and alleviate pain, ensuring your activities are not only enjoyable but also sustainable. You'll learn actionable steps on what to do next, so you can continue your activities with confidence and injury-free vitality.

This workshop is free and open to the community. Please invite your friends and family.

Saturday, November 4th at 9am

Join Koa Fit Owner, Brenna Backe, at Boulder Running Company on Saturday, November 4th for a free injury prevention clinic focused on plantar fasciitis (heel pain) and achilles pain.

• Learn the mechanics behind what causes the pain.

• This workshop will be interactive with tools and exercises to help prevent and dissipate pain.

• Actionable guidance and steps on what to do next.

The workshop is free and open to everyone (non-runners welcome too). Please sign up using the link below.

This event will take place at Boulder Running Company. 2775 Pearl Street, Boulder, CO 80302

Free Community Event

Monday, May 15th at 5:45pm

Do you wake up each day with little tweaks and pains? Do you always feel stiff? Do you have a hard time recovering after workouts? Do you feel tired for most of the day and feel like you have lost your "pep"? Inflammation could be your problem.

Join registered dietitian, Christine Steerman, to learn about the impact of inflammation on the body and have a discussion around lifestyle approaches using nutrition to better support your body’s recovery and your health and wellness goals.  

This event is free, but space is limited. Please RSVP to reserve your spot. Click below or call/text Nicola at 720-428-8863 to sign up. Friends and family of our Koa Fit Community are welcome to join as well.

Come explore the underrated component of the core: The Pelvic Floor!

A collaboration between Koa Fit Studio and Mend Physical Therapy

Is your strength and fitness limited by your ability to stabilize? Do you feel tension in your low back and hips after pushing yourself at the gym? Do you have a hard time connecting to your breath when working out? The root cause could be the pelvic floor.

Join Koa Fit owner Brenna Backe and Pelvic Health Physical Therapist, Heather Fraebel on Wednesday, October 26th at 5:30pm for an interactive, community workshop exploring the pelvic floor’s role in strength training and fitness.

Here’s what to expect:

• 20 Minutes of movement and connection to the breath and deep abdominals.

• A presentation of the anatomy and function of the pelvic floor.

• Demonstrations and practice of utilizing the pelvic floor with common exercises.

• Open Q&A session with Heather and Brenna

This is a free event, but space is limited. Please sign up to reserve your spot and please give us 12 hours notice if you are unable to attend. We thank you in advance.