Ola Ka Ola

05/01/2026

04/29/2026

Meet our amazing Jessie, 62, who’s been with us for the past two years! Jessie started training with Ola Ka Ola after knee reconstruction surgery, when she was still dealing with daily pain.
At Ola Ka Ola, we truly believe that training tailored specifically for women in this stage of life does more than just tone, balance, and boost your mood - it can also support recovery and help ease existing pain.
We love you, Jessie 💛

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04/27/2026

The essentials you need to feel your best after 40 ✨ : part 1!

Your 40s can feel strong, balanced, and full of energy-you just need the right support 💛

Links are in the “Supplements” highlight.

We’re not affiliated with any of these brands, these are simply the most reliable, high-quality supplements we’ve personally used and trusted for years from iHerb.

(As always, supplements aren’t one-size-fits-all. It’s best to consult with your healthcare provider before adding anything new to your routine)

04/26/2026

Low progesterone after 40? Your workout might be part of the solution 💫

As we move through our 40s, progesterone naturally declines - but the right kind of training can help support your hormonal balance.

Here’s how:

• Strength training helps reduce excess cortisol (chronic stress is one of the biggest disruptors of progesterone)
• Regular movement improves insulin sensitivity - key for overall hormone regulation
• Exercise supports ovulation, which is essential for natural progesterone production
• It boosts mood and sleep, both directly linked to healthier hormone levels

Studies from organizations like American College of Sports Medicine and Endocrine Society show that consistent, moderate exercise supports endocrine function and hormonal balance, especially in midlife women.

The key?
Not just working out, but training smart, with a program that fits your body in this stage of life.

Your hormones aren’t working against you, you just need to work with them 💙

04/24/2026

If you’ve been feeling like your workouts aren’t working the same anymore, you’re not imagining it. The approach needs to change - and that’s exactly where we come in.

Want more details?
Click the link in bio to explore our amazing classes and find what fits YOU best

05/27/2024

Thank you trainer Cheryl Coppa and all the women who joined the Modified "MURPH" Memorial Day Tribute Workout this morning.

Modified “MURPH” previously called “Body Armor“ was a favorite of Navy Lt Michael Murph. Since his passing in Afghanistan in 2005, it has been renamed in his honor and the other men and women and families that sacrificed the most.

🇺🇸 We ran/ walked for 1-mile
🇺🇸 Did 10 rounds of 30 air squats
🇺🇸10 push-ups
🇺🇸20 mountain climbers
🇺🇸 Finished with another 1-mile run (walk, jog)

Wishing you a beautiful Memorial Day weekend

05/21/2024

Best exercise if you want to target cellulite. There is no escaping the burn, you don’t want to too because this is why it is sooooo good and helps you shape the leg as you desire.

There are different positions to help you tolerate the burn and/or if you have injuries in your knee or foot. Targeting your legs is too important to skip - so I always make sure you have an option. You can still get leg day benefits!

Get leg training any time on-demand under “Legs”
❤️
Trainer Cheryl Coppa

05/14/2024

In honor of LEG Day 😆
If you missed leg day find this week’s training on-demand under
- LEGS
“Hot Minute“

But for real, if I had to choose only one leg exercise- the Hip thrust would be it, and here is why:
1) Largest muscle on the body, so this will deliver a high fat burn.
2) Joint friendly - if you have knee issues, you can still do this.
3) Supports your hips, low back, knees, and pelvic floor while still building muscle and burning fat
4) For most, strength and shape are lacking on the back side and the back side is extremely important to work in this modern-day way of living since we lack movements that work the back side.
5) A nice butt your partner will love 🍑☺️👌🏽🔥

If you wrote this post, what would your favorite leg exercise be?
❤️
Trainer Cheryl Coppa

05/01/2024

If you are in peri-menopause, menopause, or post-menopause, you DO NOT WANT TO SKIP LEG DAY!

Bone density starts to decrease with lowered levels of estrogen around this time in perimenopause. This increases the risk of developing osteoporosis.

On average, women lose up to 10% of their bone mass in the first 5 years after menopause.

About one in two women over the age of 60 will suffer a fracture due to osteoporosis.

Working your legs fights bone loss, and also promotes a healthier metabolism and overall strength! Don’t skip leg day!

You can find LIVE leg day training on Monday at 8:30 am EST / 5:30 am PST and on
Wednesday 6:00 am EST.
And you can always find them on demand under - “LEGS” need knee-friendly options? Find them under “ Lower Body “ in the on-demand section.
❤️
Trainer Cheryl Coppa

04/23/2024

I guess the first question to ask is…
How is NOT doing exercise working for you?

Research shows HIIT and strength training TEMPORARILY raise your cortisol and bring it down LOWER!

What is actually raising your cortisol is:
- lack of stress management
- poor sleep
- negative thoughts
- poor nutrition
- lack of movement

Bottom line - you don’t need to fear exercise. Moving your body will only help bring it back into balance.

A 30-minute workout is not an issue🙏🏽

At Ola Ka Ola, we have 3 different flavors to choose from in our HIIT lineup! All of which can be found on demand!

Tuesday 6:30 am EST
Kickstart HIIT which is an MMA-inspired routine.

Wednesday 8:30 am EST

Body weight HIIT is where your body is your equipment and we hit cardio, strength, balance & mobility.

Friday FUN!
8:30 am EST / 5:30 am PST
Beginner 9:30 am EST / 6:30 am PST
All the benefits of HIIT with a different FUN theme each week that sets your tone for the weekend!
❤️
Trainer Cheryl Coppa

04/16/2024

Planks are so great for core strength and stability when defining muscle and building bone density, a staple exercise, so make sure to get it right!

No booties out - save that for squats. To get a perfect plank, you do want to slightly tuck your pelvis under. Make the adjustment to get more out of your planks.

If you are not in a plank position yet, continue building strong shoulders in our beginner classes and proper core training in our Core and Pelvic Floor classes.

Having a goal to be able to do plank is important. A sign of great bone density and muscle strength.
God forbid you fall you want to have the strength to get your body off the ground.
❤️Trainer Chetyl Coppa