10 reasons why women should stick to their fitness programs over the summer

Summer is synonymous with vacations, beach days, and enjoying the sun. With all the excitement, it can be tempting to let go of routines, especially fitness programs.

However, maintaining a consistent exercise regimen during the summer can offer numerous benefits that far outweigh the temporary allure of taking a break.

Only 21.5 percent of women ages 18 to 44 met the federal physical activity guidelines, which is 150 minutes of moderate or 75 minutes of vigorous aerobic activity and two days of muscle strengthening per week, in the past 30 days. Don’t be a statistic.

The following are 10 compelling reasons why women should not quit their fitness programs for the summer.

Consistency is key to progress

Fitness progress is built on consistency. When you stop working out, even for a few weeks, you risk losing the gains you’ve worked hard to achieve.

Maintaining your fitness routine over the summer ensures you continue to build on your progress, making it easier to reach your goals. Regular exercise helps in retaining muscle strength, cardiovascular endurance, and flexibility.

Mental health benefits

Exercise is a powerful tool for mental well-being. Physical activity releases endorphins, which can reduce stress and improve mood.

Summer can be a busy time filled with social engagements and travel, which can sometimes lead to increased stress levels. Keeping up with your fitness routine can provide a necessary outlet for stress relief and mental clarity.

Summer activities become easier

Staying fit means you’ll have more energy and stamina for all those fun summer activities.

Whether it’s hiking, swimming, or playing beach volleyball, maintaining your fitness level will help you enjoy these activities more and reduce the risk of injury. Being in good shape also makes physical activities feel less like a chore and more like enjoyable recreation.

Healthy habits encourage better lifestyle choices

Continuing with your fitness program encourages other healthy lifestyle choices.

When you work out regularly, you’re more likely to make better nutritional choices and get adequate sleep.

These habits are crucial, especially during the summer when indulgences are more frequent. A consistent fitness routine helps keep your health on track amidst the summer fun.

Preventing the yo-yo effect

Quitting your fitness program can lead to a cycle of starting and stopping, which is not beneficial in the long run.

This yo-yo effect can make it harder to get back into the routine once summer ends. By staying consistent, you avoid the struggle of regaining lost progress and keep moving forward.

Boosting confidence

Staying active during the summer can boost your confidence. Regular exercise helps you feel better about your body, improves posture, and gives you a sense of accomplishment.

This confidence can positively impact various aspects of your life, from personal relationships to professional endeavors.

Flexibility and adaptability

Your fitness routine doesn’t have to be rigid. Summer offers the perfect opportunity to switch things up and try new activities.

If you usually go to the gym, try outdoor workouts like running, biking, or yoga in the park. This variety can keep your routine interesting and fun, making it easier to stick with it.

Setting a positive example

If you have children or younger family members, maintaining your fitness routine sets a positive example.

It demonstrates the importance of a healthy lifestyle and can inspire others to prioritize their health and fitness as well.

Improved sleep quality

Regular exercise can help regulate your sleep patterns, which can be particularly beneficial during the long summer days.

Good sleep is essential for overall health and well-being, and maintaining your fitness routine can help you achieve better sleep quality.

Enjoying summer fashion

Let’s face it, many of us enjoy wearing lighter, more revealing clothing during the summer months.

Staying consistent with your fitness program helps you feel good in your summer wardrobe, enhancing your overall summer experience.

In conclusion

While the allure of summer relaxation is strong, the benefits of sticking with your fitness program are even stronger. From maintaining physical progress and boosting mental health to enjoying summer activities and setting a positive example, the reasons to stay active are numerous and compelling.

So, instead of hitting pause on your fitness journey, find ways to integrate it into your summer lifestyle. Your body and mind will thank you.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free