5 Ways to Spring Clean Your Brain

Spring is here and it’s time to clear out the cobwebs and emerge from our winter fog. Spring represents a sense of youth, re-birth, and making all things new. It’s the perfect time to renew our mind and change our current thought patterns. If you are feeling stuck in a rut and your life is cruising on autopilot, try these 5 Ways to Spring Clean Your Brain. Find new focus and new energy to set your course on growth and delight.

  1. Get Outside. Sunshine is essential to your mental health. Exposure to sunlight increases the brain’s release of a hormone called serotonin, the feel-good hormone. Serotonin boosts mood and helps us feel calm and focused. Not only does sunshine boost our mood, but stepping outside and connecting with nature brings a fresh perspective. With a renewed mood, we can open our eyes to the world around us and gain a new perspective on what is really important to us. Just a few minutes in the sun revives our spirit. Make a point to get outside for at least 5 minutes a day. That 5 minutes can be the most important 5 minutes of your day – mediating and managing stress, walking and connecting with your family, reading and learning, practicing gratitude. All these things are critical to our brain health.
  2. Take a break from social media. We all know that our time on social media can be rather hypnotizing and mind-numbing. This time-sucking habit robs us of precious time we could be spending sleeping, laughing, connecting, planning a vision, exercising, meditating, creating, inventing, learning, and building a healthy, inspired brain. There are so many beneficial things we could do with the time we spend on social media. How much time do you spend each day on social media and then wish you had more time in the day to do all the other things you’ve wanted to accomplish? How much more could we awaken our brain if we free it from these distractions and look up to your future, or even your present? Your brain is an incredible organ that is adaptable. It adapts its structure in response to its surroundings. The brain is constantly updating to maximize efficiency, creating new neural connections to accommodate new information. What are you surrounding your brain with?
  3. Eat your Brain Foods. Research has shown that certain foods protect brain health and memory. These happen to be the same foods that protect your heart and blood vessels. Make these foods a part of your daily diet to extend your life and ensure a quality life.
    • Green leafy vegetables – kale, spinach, collards, and broccoli
    • Fatty Fish – salmon, cod, canned light tuna, and pollack
    • Berries – blueberries and strawberries
    • Tea and Coffee – caffeine may help solidify new memories.
    • Walnuts
  4. Change your mindset. Create new thought patterns. Ditch those old patterns of thoughts that have been keeping you stuck. Replace negative thought patterns with thoughts of belief in yourself, belief in others, gratitude for the things we have, and confidence in our ability to create the life we want. What’s your mantra for your life? Stop and create one right now. Use that mantra to connect your thoughts to a vision for your future. This vision could be related to personal goals, career goals, or relationship goals. Take the time to plan a vision for your day, your week, and your life. When we have a vision, we can focus our thoughts on that vision and the action steps to make it happen. Without a plan, it’s easy to get stuck in a rut or end up mindlessly wandering through life and just reacting to our surroundings. Take charge of your mindset and take charge of the path you are on. Knowing where you are heading and knowing how you will get there can be so invigorating and energizing. 
  5. Respect the Noggin. Take care of your brain by giving it what it needs to be at its best. 
    • 7-8 hours of sleep each night
    • New connections – learn new things, take different driving routes, change your surroundings, listen to new music, read books, test your knowledge with puzzles, trivia, cognitive games, do something exhilarating, be brave and try new things!
    • Exercise at least 30 minutes every day. Exercise brings blood flow and O2 to the brain. It also involves learning new skills, creating new neural connections.
    • Laugh with friends. Social connections are critical to brain health. 
    • Meditate and practice focus. This can improve awareness, concentration, and decision making.
    • And eat your brain foods!

As spring arrives, think of yourself as a flower about to bloom. Whatever has happened before is in the past. It’s time for a fresh start and to make all things new. Awaken your brain and blossom. 🌸

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