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    Cardiovascular exercise

    The best compliment to your weekly routine

    It is natural to link Cardio exercises to weight loss and wanting to look and feel good. Although these are common results, we forget that moving around increases blood flow to our muscles, strengthens the heart and lungs, and teaches the heart to work more efficiently.

    According to the New Zealand Health Department, it is recommended at least 2½ hours of moderate exercise or 1¼ hours of vigorous physical activity spread throughout the week to develop and maintain cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. For weight loss, they say you might need more depending on your diet and daily habits. They highlight that the best physical activity to do involves raising the heart rate, making breathing harder than normal, like aerobic activities.

    Eating and Activity Guidelines for New Zealand Adults

    A dreaded word or a passion you can`t get enough of, Cardio is undoubtedly a key component of our exercise routine and provides a number of benefits we all need in order to remain functional and healthy. At Kia Kaha Studios, we decided to make this precious time of your weekly routine FUN. We offer two styles of Cardio exercises –  HIIT and Dance FIT. Both of which will make you leave happier and lighter, sweaty and groovy!

    FuncHIIT will be for those who are dedicated to making the most of their time and get a full body extreme workout in. DanceFIT will be for those that want a bit of fun in their life while exercising.

    Main Reasons for doing Cardio Exercise

    Far from a chore, take our Cardio classes as a time to look after yourself, release stress, boost your mood and increase your energy levels.

    Key Benefits:

    • Increases blood flow and bone density
    • Strengthens heart and lungs
    • Reduces risks of heart disease
    • Improves memory and thinking ability
    • Increases circulation, leading to healthier and clearer skin
    • Increases oxygen supply, allowing muscles to work harder
    • Increases metabolism
    • Helps with weight loss, stress, depression and anxiety


    DanceFit is a Dance and Cardio workout class designed to lose weight, improve your range of movement…


    This class workout uses functional movements with HIIT which stands for High-Intensity Interval Training. It’s a workout that…

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    • Come and flow this sequence with our bright and bubbly Shannon, classes tonight 4pm 5:30pm and 7:30pm
#reformerpilates #pilates #pilateseveryday #movement #movementismedicine #ilovetakapuna
    • KARMA Yoga is on this Labour weekend, timetable running as per usual come in and get your body moving while you have the time to move it! Yoga, Pilates, HIIT!! .
#holiday #freeyoga #community #everybodyeats #yogaeverydamnday #yogaforlife #yogaislove #ilovetakapuna #takapunayoga #pilates #reformerpilates #hiitworkout #hiit
    • Introducing Catalina! So blessed to have this amazing passionate beauty back here teaching yoga!! Catalina is an Internationally registered 200hr qualified Yoga and Aerial Yoga teacher with Yoga Alliance USA. She is also an Antigravity Instructor. Currently, she is doing a 1.200 hr Yoga Diploma (300 RYT) in Auckland, New Zealand. Originally from Chile, her free and adventurous spirit has moved her around the globe, where she has explored different cultures and connect with her inner wisdom. In this journey, she has had the opportunity of sharing the practice with great masters and students around the world, broadening her understanding of Yoga and life. Her practice is deeply rooted in Indian tradition, where she was formed as Yoga Teacher and could experience the depth of this ancient practice. For her, the practice of yoga is about connecting the body with the mind through the breath, as a way to be in a state of awareness, inner calmness and presence. Her interest in holistic healing, as an alternative way for health and balance, leaded her to learn and practice different techniques of energetic healing, such as Reiki and Thetahealing. .
#ilovetakapuna #reiki
#yogaeverydamnday #yogaforlife #yogaislove #yoga #yogaforlife #passionate #mindbodysoul #minfulness #strongissexy
    • Introducing Olivia! Welcome to the Kia Kaha team! 
Olivia has just completed her STOTT instructor training and loves pilates as a form of movement. Olivia is also an Early Childhood teacher and has been teaching since 2010.

Olivia loves traveling, grew up on the north shore, is passionate about holistic wellness and loves being in nature.

Olivia aims to create classes that empower clients to move, gain body awareness, learn about the fundamentals of pilates and to be challenged!
#reformerpilates #pilates #pilateseveryday #strengthtraining #mindbodysoul #mindbodyconnection #strongisbeautiful #ilovetakapuna #takapuna #stottpilates
    • Karma this Sunday is with the amazing @janine_croft so privileged to have this beauty teach in our space! Come and join us! All donations given to @everybodyeatsnz
#yogaeverydamnday #yogaforlife #yogaislove #ilovetakapuna #takapunayoga #zen #mindbodysoul #dailypractice #karmayoga #freeyoga #community #everybodyeats
    • Weekend yoga!! That's right!... #yogaeverydamnday Saturday and Sunday 9am and 10:30am get your yoga in with plenty of time for day tripping to the beach! @b.conscious_yoga
#lifeisbeautiful #liveyourbestlife #lifesabeach #yogaeverydamnday #yogaforlife #zen #mindbodysoul #minfulness #sunshine #summeriscoming #summerbodiesmadeinwinter
    • Ever wanted to hold a glorious handstand?
• Build Strength, flexibility& stamina
• Fun, safe and friendly atmosphere
Getting your very first handstand/ one handed handstand is closer than you may think. Freedom2fly is on a mission to help people realise their personal goals of getting a solid handstand -getting it up-and keeping it up. Thats what counts, after all!
Industry experts Jess and Jair are touring NZ sharing their love of all things acro whether that be ground based or airborne. With a positive mental attitude and a fun sense of humour they share personal tricks of the trade which enable people from all walks of life to go as far as they can in a safe, friendly and fun environment and more often than not students surprise themselves with how far they can actually go!
The beauty of working towards a handstand is you are forced to
focus on all aspects of your general bodys’ wellbeing. Flexibility, strength and stamina all come into play when you start on your journey to that very attainable handstand. Patience, perseverance, persistence and surrounding yourself with others who surprisingly want the same thing will get you closer than you ever thought possible!
bookings essential via or ph 09 600 1890
13 minimum to run the event max 20 places available
earlybird price $35 if paid for before the 10th of October .
#handstand #upsidedown #yogaislove #yogaeverydamnday  #strongisbeautiful #strengthtraining #mindbodysoul #mindbodyconnection #pilates #pilateseveryday
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    DanceFIT is a Dance and Cardio workout class designed to lose weight, improve your range of movement, balance, coordination and brain function. Move and groove to sound beats ranging from Latin to mainstream. Prepare to have fun and break a sweat. Suitable for everyone, even if you think you have two left feet.


    This class workout uses functional movements with HIIT which stands for High-Intensity Interval Training. It’s a workout that uses short, intense activity bursts followed by brief recovery periods that kick your metabolism into overdrive, creating an oxygen debt so that your body keeps burning calories hours later. It’s the best way to get fast results, accelerating fat burning and maximising weight loss. Additionally, it’s a full body workout to build serious cardio fitness while improving functional strength, as well as a toned and invigorated mind and body. Expect medium to high impact movement using weighted props, resistance equipment and body weight.