Thursday, 11/6/25 at 5pm with Jon Manly

Join Jon Manly in this small group, 90-minute workshop to help you build your own workout and teach you how to be creative with limited equipment.

In this class, you will review the primary strength movements, learn how to build a balanced workout, and discover how to use your intuition and creativity to rig up exercises safely with minimal equipment. 

This class is ideal for someone who travels a lot but wants to keep up with their strength gains as well as people who solely workout at home with minimal equipment. 

What to expect to gain from this class:

• An understanding of 4 basic strengthening exercises and some of their variations 

• Understanding of resistance profiles and traditional variables to increase or decrease challenge

• How to build a balanced workout/split

• How to modify and create set ups for exercises that mimic machines or make the best use out of minimal equipment

• Participants will make their own impromptu workouts and sample it at the end of the class

This class is limited to 8 participants to enable us to give individual attention and modifications to each participant. Please register early to reserve your spot. Click the button below, call/text us at 720-428-8863, or email us at admin@koafitusa.com to register.

Fridays at 4pm, October 10th, 17th, and 24th with Rebecca South

Join Rebecca in this 3 part series exploring Movement as Awareness. Across three classes, you will move through core, standing, and floor postures - weaving strength, fluid stretch, and breath into moments of stillness where awareness takes root.

10/10/25 - Class 1: Breath and Beginning

Awareness begins with the breath. The breath is our first movement — a quiet rhythm that calls us home. Each inhale awakens; each exhale releases. Foundation is not about holding still, but about returning, again and again, to what steadies the heart. Here, awareness begins to root, and strength begins as softness — the courage to notice.

10/17/25 - Class 2: Flow & Embodiment

Awareness lives in motion. To move is to listen — to meet change with curiosity, to honor effort and surrender equally. Flow is not performance; it is participation in the moment. Every gesture, every transition becomes an act of presence. Here, awareness breathes through the body,and strength unfolds as grace — in the steadiness beneath the motion.

10/24/25 - Class 3: Stillness & Wholeness

Awareness ripens into stillness. Stillness is not the end of movement, but its fullest expression. Each pause, each posture held in quiet, adds a new kind of strength — the strength to stay, to feel, to be. In this stillness, all that we have practiced settles and integrates. We meet ourselves completely — breath, body, mind, and spirit. Here, awareness becomes whole, and strength becomes peace.

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.

May 16th at 5:30pm at Koa Fit Studio

Rhythm and Restore is an hour-long movement class designed to help you unwind, explore, and connect with your body. Led by Nicola and Rebecca, this class combines restorative floor movements and standing dynamic movements led by the teachers. Whether you're flowing through gentle stretches or dancing with momentum, you'll experience a fun, energizing atmosphere that promotes relaxation and creativity. Ideal for all levels

What to Expect:

• Explore new movement patterns.

• Guided use of momentum and flow through space.

• Crossbody exercises for neurological connection.

• The class will lead you through varied but repeated movements and time will be set aside explore the new movement.

• Class is limited to 12 people.

• Please wear comfortable clothes that are easy to move in.

• We encourage you to take this class barefoot or with minimalistic footwear.

"Rhythm and Restore" offers the perfect balance of relaxation and movement to leave you feeling both restored and uplifted.

About the Instructors:

Nicola Elder earned her MA in dance/ movement therapy (DMT) from Naropa University. She is a passionate dancer making her entrance into the field of teaching and leading groups through movement. She looks forward to exploring movement and creativity with you in class! 

Rebecca South has been teaching movement for over 30yrs. She was a professional dancer in NYC for 21 years and moved back to boulder with her family of artists. She loves exploring movement of all kinds and enjoys learning from others. Rebecca is very excited to be with Nicola in this workshop.

Class is free, but you must reserve your spot. You can click the button below or sign up by reaching out to us at 720-428-8863 or admin@koafitusa.com.

Please cancel at least 12 hours in advance to give us an opportunity to offer it to those on our waitlist.

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.

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.

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.

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.

Thursday, April 18th 5pm - 6:15pm

Want to start lifting heavier? Maybe you have not seen the progress you want with your lifts? Not sure if your form is helping or hurting your goals? Or maybe you have been intimidated to pick up a barbell? We got you.

Join Koa Fit Owner, Brenna Backe for a workshop dedicated to teaching, perfecting, and finding your perfect weight in the deadlift. Along with form and guidance on building up strength, we will also cover activation and mobility drills to help you get the most out of your lifting. 

This is open to men and women. All levels welcome and no prior lifting experience is required.

Spots are limited to 6. Please RSVP early. We require 24 hours notice for cancellation to allow us to open up the spot to our waitlist. Sign up by clicking below or you can reach out to the front desk at admin@koafitusa.com or call/text (720) 428-8863.

Workshop - $45

Fridays at 2pm starting March 8th

Life comes at you fast. One of the best ways to keep your mind and body ready for whatever comes your way is maintaining and increasing your strength and mobility.

Join Jon Manly for this one hour class. You will learn the mechanics of conventional and functional strength training for increasing and maintaining strength, muscle, and mobility so you can continue to live your life to the fullest. Each week there will be a focus on a specific set of movements to put in your exercise tool box and we will expand your skill set each week. 

This class is open to all levels, no lifting experience required and everything can be modified. To keep everyone safe and to get the most out of the class, the class will be limited to only 6 people. Please sign up in advance to reserve your spot. We ask that if you need to cancel, please do so 24 hours in advance to allow us to open the spot to the waitlist. You must cancel at least 24 hours in advance to avoid being charged.

Lifting Class Packages:

4 pack - $140

Singles - $40

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.

At Boulder Running Company on Saturday, December 9th at 9am

Join Koa Fit owner, Brenna Backe for an injury prevention class focused on high hamstring, IT band, and other hip related injuries. 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. Please RSVP at the link below.

Thursday, November 16th at 4:45pm

Join Koa Fit owner, Brenna Backe, for a FRC Mobility Special Series Class dedicated to the Foot and Ankle.

Lack of mobility and strength in our feet and ankles can lead to a host of problems from our feet to our low backs. If you walk, hike, run, or squat down, you will want this class.

Class is 1 hour and limited to 12 people. You may use your class pack for this class. You must register in advance. Please sign up by clicking below or call/text Nicola at 720-428-8863.

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

Tuesdays at 4:30pm and Thursdays at 3:30pm

Attention ladies! You need to be lifting heavy.

Starting at age 30, women will lose 3%-5% of their muscle mass per decade leading to a decrease in sports performance, change in body composition, and a higher risk of injury.

Lifting heavy weights can be intimidating and a lot of people believe lifting heavy leads to injury, but the opposite is true. If you are not proactively trying to keep and gain muscle mass, you will get weaker and become more susceptible to injury.

Join Brenna Backe in one of these 2 classes to start learning how to lift safely, productively, and heavy. This class is open to all levels, no lifting experience required and everything can be modified.

To keep everyone safe and to get the most out of the class, the class will be limited to only 6 people. Please sign up in advance to reserve your spot. We ask that if you need to cancel, please do so 24 hours in advance to allow us to open the spot to the waitlist and avoid being charged.

Lifting Class Packages:

4 pack - $140

Singles - $40

*** Want to know more? Read this article by Dr. Stacy Sims HERE. ***

This September, Koa Fit turns 11 and we always love to celebrate our birthday! Stay tuned for free events, deals from our amazing partners, and more!

Here’s what’s coming up in September:

• Great Deals from our network partners!

Grab them before the end of October! Click HERE to view the deals.

• Free AcroYoga Class W/ Brian Coones

Monday, September 18th at 5:45pm

In-Person Only

Get more info HERE

• FREE Goal-Setting Workshop w/Brenna Backe

Wednesday, September 6th at 4pm

In-Person and Online

Get more info HERE

• FREE Ask A PT Event w/ Boulder Sports Physiotherapy

Wednesday, September 13th 4:30pm-6:30pm

You MUST reserve a spot by emailing or calling us.

Get more info HERE

Monday, September 18th at 5:45pm - 7:15pm

With Brian Coones

AcroYoga blends the wisdom of yoga, the dynamic power of acrobatics and the loving-kindness of the healing arts. These three lineages form the basis of a practice that cultivates trust, play and community.

AcroYoga builds community, in its foundation are: Solar Acrobatics; Lunar healing arts; And Yogic Elementary Practices. The unifying principles of yoga are a bridge between dynamic acrobatic practices and the rejuvenating practices of healing arts. AcroYoga emphasizes the qualities of trust, connection and fun.

We initiate our collective potential as we support each other to reach new heights. AcroYoga invites you to experience the full spectrum of your being through opportunities to: give and receive; support and be supported; be strong and sensitive. It is a systematic approach designed to be accessible to all practitioners, and encourages personal transformation in an environment of acceptance, celebration and security.

Are you new to Acro?

Without worries! No experience necessary. The Acro community is family friendly and open to anyone to join. An Acro yoga practice is a great way for new people to go out and test it out, to meet new people, to try new things, to build trust.

Space is limited. Please sign up in advance. Click the button below or email us at admin@koafitusa.com or call/text 720-428-8863.

If you need to cancel, please do so 24 hours in advance to allow those on the waitlist to join.

Wednesday, September 6th at 4pm

With Koa Fit Owner, Brenna Backe

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 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 what we want, what the timeline will be to achieve it, and how we will do it. Take the time to really think about what you want and explore how that will become a reality. 

This workshop is available both in-person at Koa Fit Studio and Online. Please sign up at least 24 hours in advance to receive the online link. This event is free and open to Koa Fit Community members and their friends and family.

Click below to sign up or email us at admin@koafitusa.com or call/text 720-428-8863.