2020: The Year of Resolutions

Can you believe it? It’s a new year and new decade… the perfect time to make change and look to the present and future! Change is many times associated with a bad experience, forced change, or because something happened that might not have been helpful. It often times leads us to thinking about the past and how we could have done something different, but since we have no control of that, we need to look beyond that and think about what we can do NOW! Change is inevitable and, to be real, is always happening whether we realize it or not. Our cells are always changing, our hormones, bodies, neural pathways, brain function… there is (hopefully) never a time of stillness or else we wouldn’t be alive! So, let’s embrace change and make it into a positive and long-lasting change for the better.

Let’s start with the basics… What is a Resolution?

a. A firm decision to do something

b. A course of action determined or decided on

Which is exactly where we all need to begin in order to making long lasting change.

Figure out WHAT it is we want, and HOW we are going to do it!

So, let’s begin by choosing something that we can make into a course of action. Having Kaia in our lives has already put us on the path to a healthier and more active lifestyle, so how can we use that to make bigger and more personal goals? Focus your personal goals on small, realistic and time bound goals that are sensible and helpful for your lifestyle. Think about what will make you feel your best, make you stronger both physically and mentally, will set yourself up for success in the future, will help simplify and decrease stress, will build relationships and create bonds. Even if you are feeling great, moving every day and eating well, having goals will give you something to look forward to, to keep you motivated and feeling your best. Remember, they don’t always have to do with health, but maybe to do with the environment, personal connection, self-care or helping others.


Here are some helpful ideas to get you started on thinking about what you want to make happen in 2020!

  • Start each day with a verbal or written thanks and gratitude– starting your day with something you are thankful for will help lead to less negative thoughts, will promote endorphins and help you weed out unnecessary stresses that you have no control over.
  • Get in at least 30 minutes of activity every day- movement and exercise promote blood flow to keep you energized and mobile, give you time to reflect, and of course help prevent chronic disease. This can be walking, biking, swimming or exercise class.
  • Check labels when buying packaged foods and opt to not buy anything with more than 10g of sugar in it (or any added sugar at all)- sugar causes inflammation in the body, unstable blood sugar, can lead to chronic illness and mood swings. Stick with fruit and save the sugar for special occasions or a bite of dark chocolate.
  • Turn your phone off or put it away and give your partner, friend, family member at least 20 minutes of divided attention- personal connection improves psychological health and wellbeing, decreased rates of depression and anxiety as well as increased longevity. So put the phones down and make real personal connection!
  • Be committed to being more environmentally responsible. Say NO to excess plastic packaging, and choosing your goods as local as you can. By shopping local we waste less packaging, we support local farmers and business owners, we will decrease our impact on emissions by not buying overseas goods, and will learn about reading labels and buying responsibly.


All of these “goals” set you up to feel better, reduce your stress and chances of disease, are simple and achievable and will make you feel better physically and mentally, not to mention increase your awareness. Dive into this year looking for change for the better, to help yourself, your friends and family, the environment and to build your success now and in the future.


Coach Raina Munson

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