8 Ways To Make The Most Of Your Tax Return

Alright time to relax. Taxes are done and the money is rolling in!! If you’re getting some money back this year, why not invest in YOU! Here are ways to spend your heard-earned money on things that can make you healthier all year round:

Since we are in our Body Works Core session let’s talk about the different types of body work you can do to improve recovery, reduce stress and prevent injury.=

Massage is a wonderful way to invest in your health. It can increase circulation, reduce muscle tension, enhance your performance, reduce stress and anxiety, improve your sleep and promote overall relaxation. In order to make the most of this investment you can often buy packages of several massages that save you money. That way you have one gift for yourself that keeps on giving!!

Chiropractic is an all-natural remedy for pain relief from chronic and acute injury. There are many other benefits too though, including headache relief, injury prevention, reduced allergies or asthma, chronic pain relief, and blood pressure improvement. Just like massage you can often buy a package to save money!

Wearable devices are getting more and more popular these days. They help you dial in your training on a personal level. Here are a couple must-haves:    

  • Heart rate monitor Using a device like a Fit Bit or other heart rate monitor to track your exercise is a great motivator! Each day you can set a goal for how many steps you want to take, how far you want to go on a hike or a run, or how many calories you want to burn during a workout! These devices also help you work out at the right intensity. If you are looking to improve your athletic performance, heart rate zone training is a great way to do that. 


  • Sleep tracker Some heart rate monitoring devices, like the Oura ring can also track your sleep. Sleep is an incredibly important part of health and wellness. You need to be getting good sleep in order to recover form your workouts, regulate your blood sugar, think clearly and perform the next day! Devices like Oura can help you understand your sleeping patterns and help you make adjustments to improve your sleep. 


In our busy world anything that can help us save time is so useful! One of the practices that take a back seat when we start to get too busy is meal prepping. We all know how important it is to plan and prep our food for the week and these gadgets can help us get it done quickly and efficiently!

Instant Pot seems to be all the rage these days, but for good reason! It is a programmable pressure cooker that cuts way down on your cooking time. You can cook a whole chicken in 8 minutes!! Now that’s fast food. 

Single cup blenders like Nutribullet or Magic Bullet are so convenient for morning green smoothies! Throw everything in, blend it up and drink it from that same cup. Very little clean up and blends perfectly!


The best motivation you can buy is by joining a team of like minded people! They keep you on track and actually enjoying your fitness routine! 

Sign up for a race These are excellent for keeping you focused because there is an end goal. Something that you can work towards, often with friends or family that you do them with. It is also incredibly satisfying to sign up, set a goal and actually accomplish it by finishing that race! 


Join your local Kaia FIT I may be biased but this is the absolute BEST way you can invest in you. There is so much value in joining this supportive community! You get a variety of high intensity classes, nutrition support, meal plans and cook books three times a year, special events and workshops and continuous challenges that keep you focused! You wouldn’t just be joining a gym, you would be joining a sisterhood that keeps you motivated, encouraged, celebrates your successes and keeps you laughing even through burpees! 


Treat yourself! 



Kaia FIT Santa Rosa

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