New Program Launch at KAOS Performance Fitness

KAOS Performance Fitness is launching a new, women-first training program in Sacramento designed to go beyond weight loss. This program is built around long-term resilience: strengthening bones, protecting joints, improving cardiovascular health, and lowering risk for chronic disease, while also teaching stress reduction, mental health tools, and sustainable eating habits. It’s a complete, science-backed pathway for women who want to feel powerful, capable, and healthy at every stage of life.

What Makes KAOS Different

• Holistic outcomes over the scale — We measure progress by strength, mobility, energy, and daily function, not just pounds lost.

• Women-first coaching — Programming is designed for female physiology, life phases, and schedules.

• Evidence-driven training — Strength work targets bone health and functional independence; mobility and movement quality protect joints for long-term activity.

• Lifestyle education included — Sessions teach stress-reduction skills, mindset tools, and practical nutrition habits so gains stick.

• Local expertise — KAOS is led by trainers who understand Sacramento women’s needs and lifestyles.

Video slide show of new online 1:1 coaching

Program Pillars

Strength for Bone Health

We prioritize progressive resistance training that stimulates bone density and builds muscle that supports daily life. Clients learn safe lifting techniques, periodized plans, and performance tracking so strength becomes protection.

Mobility for Joint Protection

Movement quality is as important as load. We assess and improve joint range, soft-tissue balance, and movement patterns to reduce injury risk and preserve long-term mobility.

Cardiovascular Health

Workouts include targeted conditioning to improve heart health and metabolic resilience, scaled to individual fitness and recovery needs so cardiovascular gains complement strength work.

Risk Reduction for Chronic Disease

Our plans integrate exercise, consistent movement habits, and dietary strategies that reduce risk factors for type 2 diabetes, heart disease, and other common chronic conditions.

Stress Reduction and Mental Health Tools

We teach breathing techniques, recovery strategies, sleep-supporting practices, and mindset coaching. Clients report better mood, clearer focus, and improved ability to manage life stressors alongside training.

Practical Nutrition Habits

Nutrition coaching focuses on sustainable habits—meal structure, hunger and fullness cues, and real-food strategies for energy and recovery—rather than quick fixes or one-size-fits-all diets.

The Benefits of Cycle-Aware Training and Sustainable Nutrition

Understanding your body’s hormonal fluctuations can transform your fitness experience. Cycle-aware training adapts workouts to your menstrual phases, optimizing energy and recovery. Sustainable nutrition complements this by fueling your body appropriately throughout the month.

• Follicular Phase (Day 1-14): Energy levels rise, making it ideal for strength training and high-intensity workouts.

• Ovulation (Around Day 14): Peak strength and endurance; great for challenging workouts.

• Luteal Phase (Day 15-28): Focus on moderate exercise and recovery; prioritize nutrient-dense foods.

• Menstruation: Gentle movement like yoga or walking supports comfort and healing.

  
  

Four phases of the menstrual cycle

Who This Program Is For

• Women who want strength, not just a smaller reflection in the mirror

• Busy professionals and parents looking for efficient, high-impact sessions

• Women preparing for pregnancy or postnatal return to training

• Anyone who wants to protect joints and bones while improving daily function healthspan.

What you get

• Customized fitness plan programmed to your goals, equipment, time, and cycle phase

• Personalized nutrition guidance focused on hormone balance, steady energy, and real-life meal ideas

• Weekly 30‑minute one-on-one coaching calls (scheduling options mornings, evenings, weekends)

• Daily accountability: quick check-ins, habit nudges, and video-form feedback between calls

• Recorded resources: guided workouts, mobility flows, technique tutorials, and short lessons

• Recipe library with practical meals, swaps, and batch-cook ideas for busy weeks

• Weekly live classes (strength, mobility, low-impact conditioning) — join live or watch recordings

• Private, moderated online community with weekly themes, mini-challenges, recipe swaps, and celebration threads

• Consistency toolkit: weekend and travel micro-plans, habit trackers, and relapse-proof strategies

Why this approach works

• Online 1:1 coaching provides the same personalized assessments and progressive programming as in-person training, plus more frequent touchpoints — daily check-ins and video feedback mean faster tweaks and better adherence

• Flexible scheduling and short weekly calls remove barriers (commute, childcare, work) so you actually do the work — consistency is the strongest predictor of results

Real Results You’ll Feel

• Stronger everyday movements like carrying groceries, climbing stairs, and playing with kids

• Easier, pain-reduced mobility for workouts and daily life

• More consistent energy, improved sleep, and reduced stress reactivity

• Greater confidence and clarity around food choices and exercise habits

Before and after of a real KAOS client after 6 months

How to Join

Spots in the launch cohort are limited. To reserve your place, visit KAOS Performance Fitness online or message the trainer to book a free consult and movement assessment. We’ll match you with the best training tier and create a plan that fits your goals and schedule.

Final Note

This program was designed to empower Sacramento women to build lasting health, not temporary change. If you want coaching that protects your bones, preserves your mobility, strengthens your heart, and helps you feel more resilient—KAOS is ready to lead the way.