5 Practical Healthy Hacks to Overcome Holiday Temptation

Ahhhh…can you feel it? That holiday feeling? It’s all around us…in the crisp fall air, the changing leaves, the holiday collections at Sephora [to be fair, the best part], and the parties! YAAASSS the parties! Who doesn’t love getting dolled up, hanging with your gal pals and enjoying some classic holiday treats?

SKKKKRRRTTTT…but wait! Those parties & treats may be sabotaging your end-of-year goals!

While it seems that reports of 7-10lbs of ‘holiday weight’ have been exaggerated[1] over the years, the truth is that any weight gained over the holidays is much harder to lose and compounded with the additional stress and added sugar, it becomes a challenging cycle to break starting Jan. 1st.

NEVER FEAR! Kaia FIT is here!

We’ve put together 5 Healthy Holiday Hacks to help you navigate the alcohol/sugar/stress laden holidays so you can start 2018 already feeling successful and on a path towards your end goal.

Hack 1: Eat Less Sugar, You’re Sweet Enough Already!


I’m pretty sure we’re all aware of those standard sugar carriers [soda, candy, energy and sports drinks], but what may be surprising are the unexpected sugar carriers:

  • Ketchup
  • Nut Butters
  • Yogurts

While the amount might be small, these ‘hidden’ sugars can add up. According to the American Heart Association, women are recommended to get 25g or 6 teaspoons of sugar per day.

  1. Track your food intake. Using a simple online tool like MyFitnessPal can help you stay on track for your recommended servings and alert you when you’ve exceeded.
  2. Just say no! If it has more than 9g of sugar, find a suitable replacement.
  3. Read labels. This sounds like a no brainer, but sometimes we simply look at nutrition facts and not ingredients. Sugar hides behind many names:
    1. Corn syrup
    2. Maltodextrin
    3. Honey
    4. Fructose
    5. Sucrose
    6. Dextrose
    7. Maltose
  4. Set your intentions. Most holiday gatherings are centered around food. Know what and how much you’re going to indulge before you arrive.
  5. Fruity & Fabulous. Feeling a sugar craving? Grab some fruit! Once you’ve started to crowd out refined sugars, you’ll notice just how sweet fruit can be and chances are, you’ll knock that craving out!

Hack #2: “I love drinking empty calories!” Said no one, ever.

The holiday season can also be known as a long-term liquid feast. Alcohol is everywhere, and can easily de-rail you from your path if you don’t have a plan in place.

  1. Know your limit. What is the limit you can partake that still allows you to wake up the next day, fully functional and able to attend your pre-scheduled workout? Know it, love it, live it.
  2. BYOB. Who says you have to limit yourself to the bar? Bring your own pre-measured cocktails, wine or beer. That way you’ll know you’ve hit your limit, and you’ll also know exactly what’s in them. *just a side note: I always heard ‘steer clear, never fear’ referencing clear cocktails, so what was my go-to? A Gin & Tonic. GUESS WHAT? Tonic alone has 110 calories and 27g of sugar in a serving. Reference Sugar Hack #3, amiright?
  3. Get Crafty. It sounds crazy, but simply drinking La Croix or Kombucha from a wine glass actually satisfies that ‘social’ craving. Plus, it eliminates those pesky questions like ‘Why aren’t you drinking?’

Hack #3: “Life Requires Movement.”-Aristotle

Keeping a routine is imperative to staying on track during the holidays. If you build movement into your daily routine, it’s not such a shock to the system when January 1st rolls around. Find a Kaia FIT near you to join and take the guess-work out of your fitness routine!

  1. Plan Your Week. This doesn’t need to be set in stone, but having a general idea of what your movement goal is will help you stay that much more on track. We all know that without a plan, it’s so much easier to hit snooze and miss that early am sweat-sess. Download our Kaia App to make scheduling your classes even easier!
  2. Max Effort. While working out for an extended period of time can burn more calories, it’s not so much the time limit itself, but more the effort exerted. If you only have 30 minutes, give 100% in that 30 minutes. You’ll be shocked at how successful you’ll feel, rather than guilty that you skipped your workout due to time constraints.
  3. Squat Like No One Is Watching. Because chances are, they aren’t! When you’ve got a few free minutes, are waiting, or just need to move, bust out a few squats, jumping jacks or a vinyasa. You’ll boost your energy level, feel more productive and by default make healthier food choices.
  4. Take Kaia on the Road. Traveling? No biggie! Just select 1 of 4 workouts [above]! They require little-to-no equipment, can be done anywhere and you can set the time limit! Not sure what an exercise is? Just Google it!

Hack #4: Food Is Fuel, Not Therapy.

Food is EVERY WHERE during the holidays. It’s a time-honored tradition to gather around a table laden with food, to gift treats, or celebrate over pumpkin pie. But what if you could change your perspective just a bit? Instead of viewing these gatherings as a chance to feast, look at them as a chance to connect. The food is secondary, and strictly for fuel.

  1. Think about your body as an engine. The fuel you put into your car determines how long you can go between check-ups, oil changes, etc. Same with your body. While green bean casserole might look appealing, how will it make you feel? Maybe go for the roasted green beans instead and enjoy feeling a little lighter.
  2. Eat Before. This might sound counter-intuitive, but fill up before heading to a party/gathering and you’ll be less likely to select unhealthy options.
  3. Go Green. If you weren’t able to fill up before the party, go straight to the salad bar before piling anything else on your plate. Just keep the dressings on the side, go for balsamic/vinegar and top with avocado, nuts and veggies.
  4. H2O’Kay. Not only is hydration important for your general health, it also helps you feel full. Drink a full cup of water before a meal and throughout the evening to ward off unnecessary snack attacks.

Hack #5: Celebrate with an Attitude of Gratitude

This ‘hack’ is honestly the most important. Keeping your priorities in focus, and your life in perspective can help you truly enjoy the holidays for what they are about: connection with family & friends and giving back to your community. In the long run, who cares what presents were purchased, or what dress you wore to a party? What people remember is the way you made them feel and the connection you established. Sign up for a week free at a Kaia FIT near you and you’ll get our 30 Day Gratitude Journal as a way to keep that Attitude of Gratitude front and center. Already a KG? The journal is our special gift, just for you. Contact your local representative to receive it.

Hugs & Kisses, Coach Angela

[1] https://www.realsimple.com/health/nutrition-diet/weight-loss/holiday-weight-gain

[2] http://healthyeaton.com

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