6 Tips to Avoid the Candy Bowl

Whether it’s at work, home, or even a waiting room, candy bowl temptations are everywhere,
particularly around Halloween.

“If you took all the candy that’s sold during Halloween week and turned it into a giant ball … it’d be as large
as six Titanics and weigh 300,000 tons,” according to Vox.

That’s a lot of candy!

In fact, the average American consumes 3.4 pounds of candy over Halloween.

“All it takes is an additional 100 calories a day or the equivalent of one snack-sized chocolate bar and most
adults will experience weight creep before they even know it,” said Lona Sandon, registered dietician and a
spokeswoman for the American Dietetic Association.

So, how can we stay strong and resist the temptation this Halloween? The following are six tips to do just that
Whether it’s at work, home, or even a waiting room, candy bowl temptations are everywhere, particularly around
Halloween.

“If you took all the candy that’s sold during Halloween week and turned it into a giant ball … it’d be as large
as six Titanics and weigh 300,000 tons,” according to Vox.

That’s a lot of candy!

In fact, the average American consumes 3.4 pounds of candy over Halloween.

“All it takes is an additional 100 calories a day or the equivalent of one snack-sized chocolate bar and most
adults will experience weight creep before they even know it,” said Lona Sandon, registered dietician and a
spokeswoman for the American Dietetic Association.

So, how can we stay strong and resist the temptation this Halloween? The following are six tips to do just that.

Buy the candy you don’t love (if you must buy candy at all)

Hate candy with coconut in it? Then, Almond Joy and Mounds bars may be your new best friends. 

But you might want to skip any chocolate in the house altogether. 

The National Confectioners Association reported that chocolate was reportedly America’s favorite variety of
Halloween candy, with 70 percent popularity.

If you have a weakness for anything chocolate, consider sour, gummy-textured, and even hard candies that may be
not as easy for you to overindulge in.

Candy that’s out of sight is candy out of mind

Resist the “see-food” diet, where if you see it, you automatically eat it. 

In the workplace, kindly ask coworkers if available candy jars can be kept in a drawer or cabinet. Or, if they
must be out, perhaps they can be displayed in a colored container with a lid so that passersby can’t easily see
the candy inside.

It’s common for people to remove the temptation in their homes by dumping that temptation in their workplaces,
so don’t be afraid to speak up.

At home, hide that candy bowl from yourself. Another member of the household could hide it if you’re feeling
particularly temped, but often, simply placing it high up in a cabinet or other inconvenient spot can be enough
to remove it from the forefront of your thoughts.

Set limits for yourself

Life is not about deprivation. You absolutely can make a plan about allowing yourself a set number of pieces of
candy per day for a specific period of time.

For example, you can choose to have one piece of your favorite candy per day for the week leading up to
Halloween, with the “candy train” ending officially on Nov. 1.

No matter what the commitment, keep the wrappers nearby so that you can quantify exactly where you’re at on your
candy count. It’s all too easy to overindulge in bite-sized candy and lose track otherwise. Keep those wrappers
in sight to hold yourself accountable.

Crowd out the candy with better food choices

Again, it’s not about deprivation. You can just as easily set out a fruit bowl as you can a candy bowl.

Some specific foods that can help with sugar cravings include (but are not limited to):

Berries

Chia seeds

Legumes

Dates

Sweet potatoes

The key is to have a plan. Eat your regular breakfast, bring healthy snacks with you to work in addition to a
filling and satisfying lunch. Even a hot tea or infused water can help get you past a sugar craving. The more
you prepare, the stronger you’ll be against temptation.

Get moving when cravings come for you

An activity as simple as a brisk walk can help you reset whenever a candy bowl craving creeps up.

Remember that movement is an additive behavior that only helps us make better nutrition choices along the way.
Embrace that!

So, whether it’s a stretch session, 10 minutes of yoga, a walk, or something else, moving your body whenever
you’re tempted to reach for the candy bowl will help you stay true to your goals.

Donate (don’t dump) your Halloween candy

Rather than subjecting your coworkers to the same temptation, you don’t want to have around, consider donating
your Halloween candy to one of these causes:

Treats for Troops

Operation Gratitude

Halloween Candy Buy Back

Operation Shoebox

Ronald McDonald House Charities

At the end of the day, remind yourself of your “why” and the goals that you have for your health and wellness.
We’re guessing that overindulgence in Halloween candy is not part of achieving your goals.

Next time you find yourself reaching for that candy bowl, ask yourself: “Is it worth it?” Take a breath. And
make your decision from there.

And remember that you’re not alone in these cravings! They’re a common challenge for all of us this time of
year.

Caren Roblin is the owner of Kaia FIT Sierra, which has four studio locations in Reno-Sparks, Nev.

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.

WHAT’S INCLUDED:

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!

SANDBAG

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 

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.

CROSS-TRAINING

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!

BARRE

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.

DANCE 

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.

RUNNING 

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

POWER YOGA

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.

6-WEEK BRIK BOOTCAMP

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!

CYCLE

Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

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