5 Sneaky Condiments To Be Mindful Of

Holiday weekends typically spur thoughts of family and traditions. And Memorial Day weekend is no different.

Whether it’s a backyard BBQ, a day at the beach or otherwise, food can play a big role in our traditions.

But food is not the enemy. There always are small tweaks we can make to limit our sugar and salt intake in particular.

In other words, let’s talk about condiments, which can very easily add far more of what you don’t need into those meals that you’re looking forward to.

The following are five sneaky condiments that you could encounter this upcoming Memorial Day weekend, as well as healthier homemade recipes you can try as a substitute.


Traditional and often a crowd-favorite, ketchup is not only high in salt but also sugar. So much so that one tablespoon of ketchup often contains about one teaspoon of sugar.

This is likely more than most people would imagine!

Instead, give this healthier homemade ketchup recipe a try:


  • 2 cups unsweetened tomato paste (6 ounces each)
  • 4 tbsp maple syrup
  • 2 tbsp apple cider vinegar
  • 1 tsp onion powder
  • 1 tsp oregano
  • Himalayan salt to taste (optional)
  • Other herbs and spices can be added to taste if desired (such as turmeric and paprika)

Mix all ingredients in a bowl. Enjoy immediately or cool first by storing in a refrigerator.

Barbecue sauce

Barbecue sauce is a sneaky source of salt and sugar, just like ketchup unfortunately. In fact, barbecue sauce typically has even more sugar than ketchup. About two tablespoons contain about 10 grams of sugar.

High amounts of sugar consumption can lead to an increased risk of heart disease, which is not something anyone wants.

Healthier Barbecue Sauce recipe


  • 1 can unsweetened tomato sauce (15 ounces)
  • 1 can unsweetened tomato paste (6 ounces)
  • 1/3 cup apple cider vinegar
  • 1/4 cup maple syrup
  • 1/4 cup molasses
  • 2 tbsp Worcestershire sauce
  • 2 tsp smoked paprika
  • 1 tsp dry mustard
  • 1 tsp garlic powder
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • Up to 1/4 tsp of cayenne pepper (optional)

Stir all of the ingredients together in a medium saucepan. Bring to a simmer over medium heat.

Once simmering, cover with a lid slightly ajar so that steam can escape, and the sauce can reduce. Stir occasionally until the sauce thickens, about 10 to 15 minutes. Enjoy immediately or let cool first.


Unfortunately, mayonnaise is high in fat, salt and calories with almost no nutritional value. There are about 100 calories in just one tablespoon, with processed refined soybean oil typically the main ingredient.

However, there are a number of healthy substitutes for mayonnaise, including (but not limited to):

  • Avocado
  • Olive oil
  • Greek yogurt
  • Healthier Mayonnaise recipe


  • 1 cup avocado oil
  • 1 large egg (organic if possible)
  • 1 tsp lemon juice
  • 1/2 tsp dijon mustard
  • 1/4 tsp Himalayan salt (or to taste)

Mix all ingredients together in a bowl or even a mason jar. You can use an immersion blender to better blend
ingredients together. Refrigerate once blended.

Honey mustard sauce

Unlike regular mustard, honey mustard sauce contains significant sugar. Of course, easy substitutions include
regular mustard (although both honey mustard and regular mustard both contain salt), pesto and/or hummus (made
with olive oil).

Healthier Honey Mustard recipe


  • 1/4 cup raw or all-natural honey
  • 1/4 cup dijon mustard
  • 1/4 cup apple cider vinegar
  • 1/4 cup extra virgin olive oil
  • ⅛ tsp Himalyan salt
  • Cracked black pepper (to taste)

Mix all ingredients together in a bowl. Refrigerate once blended.

Ranch dressing

Store-bought ranch can really range in obstacles for healthy eating: a lot of calories, fat, sodium and sometimes added sugar.

Tahini can be an easy substitute since it’s made of ground sesame seeds. It is high in fat, but it’s healthier unsaturated fat. To change its consistency, you can dilute it with water (possibly a 1:1 ratio) as desired.

Healthier Ranch recipe


  • 1 cup plain nonfat Greek yogurt
  • 1 tsp parsley, dried
  • 1 tsp chives, dried
  • 1 tsp dill, dried
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • ¼ to ½ tsp Himalayan salt (or more to taste)
  • ½ tsp black pepper
  • 1 tsp lemon juice
  • 1 tsp white rice vinegar
  • 1 tbsp water (or more depending on how thin you want the consistency)

Mix all ingredients in a food processor, and refrigerate once blended.

Remember that the keys to success for healthy eating is planning, preparation and commitment. Never let the available tempting foods that will be around stress you out. We can only do our best, hopefully focusing on consuming more memories than calories.

Plus, you can now experiment with various healthier condiment recipes to help you stay on track for all your health goals.

-XOXO, Coach Caren, Owner of Kaia FIT Sierra

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!


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