3 Steps to Help You Prepare for a Successful New Year

The last few weeks of any year offer the obvious opportunity to reflect and assess our goals.

And we’re not just talking about fitness goals. Although about 46 percent of people did make health-related New Year’s resolutions for 2021, making it the most popular type.

But this also is a time of year where it’s easy to feel overwhelmed.

Let us help! The following are three steps to help you prepare for a successful new year. 2022 is going to be a year to shine!

Take the time to reflect on this past year

The best part about this time of year is the natural inclination to be in reflection mode. How did your year go? 

Get specific about the ups and downs of the past 12 months:

  • What went well in your personal life? What didn’t? What would you like to improve in 2022?
  • What went well in your health and wellness? What didn’t? What would you like to improve in 2022?
  • What went well career-wise? What didn’t? What would you like to improve in 2022?
  • Anything else? Is there something missing in your life that would make you happy? What steps can be taken in 2022 to obtain that? 
  • What hindering habits have been holding you back? What lessons have you learned?

Because everyone is different, it’s important to let these initial questions lead to new, more specific ones that help you fully assess what went well and what didn’t for you in 2021.

Then, write down your takeaways as you have them. Be thorough in jotting down all the relevant details and thoughts. 

Circle everything you want to improve for the new year. These can easily transition into your goals.

Turn wishes into S.M.A.R.T. goals

Those improvements that you would like to see in the new year risk remaining as general wishes if you don’t take the next step.

What is a S.M.A.R.T. goal? It’s a goal that’s specific, measurable, achievable, realistic and time-bound.

So, rather than thinking: “I want to spend more quality time with my family in the new year.”

You can level that up: “I want to enjoy a 2-hour-long-minimum game night with my family every weekend, starting in January, where we all leave our phones in another room.”

In this example, we go from a general wish to something more specific, where the structure automatically makes this an achievable goal that you can plan for with set expectations.

Of course, every goal is different. As you narrow down what matters most to you for 2022, make sure you dig deeper and get specific, find an aspect that you can measure, set a time for it, confirm that it’s realistic. Then, all of that makes your goal achievable.

Make an action plan for 2022

Using S.M.A.R.T. goals automatically brings with them a bit of an action plan, but what if you have a much larger goal in mind? We’re all for it!

  • Start with that broad goal. 
  • Identify the smaller goals that can help you reach that larger goal.
  • Create an outline that specifies how you’ll reach those goals, when you want to achieve them and how you can ensure staying on track.

That outline then becomes your action plan for the new year. You’ll want to revisit it at least quarterly if not more often if you’re serious about hitting your big goal.

Your outline can also take the form of a vision board. Watch our video walk-through on how to create a vision board.

Of course, also give yourself grace and flexibility when/if life changes (because we all know it can). Be nimble and keep what matters most to you in mind.

In conclusion

Keeping your new year goals specific and simple is the recipe for success. Reasons why so many people don’t achieve their New Year’s resolutions, according to a 2014 study:

  • About 35 percent had unrealistic goals.
  • About 33 percent didn’t keep track of their progress.
  • About 23 percent forgot about their resolutions.
  • About 10 percent said they made too many resolutions.

Get out of the mindset of a temporary-feeling “New Year’s resolution” and commit to at least one year-long goal that you have an action plan for. This is your opportunity to take 2022 by storm!

Are your goals health-related? Kaia FIT is a women’s fitness program that offers nutritional guidance and a supportive community to help you stay accountable. Find the closest Kaia FIT studio to you.

Caren Roblin is the owner of Kaia FIT Sierra, with four studios in the Reno-Sparks area.

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