Healthy Holiday Survival Guide

While the holidays are a fabulous time to be with family, relive traditions and be merry, they can also create extra stress in our lives. From mid-November to the New Year we are often rushing, eating and trying to do too much. With the financial stress, nutritional stress (eating things that are hard on our bodies) and dealing with extra emotions that can be stirred up, it is the most important time of the year to stay grounded, workout and take care of our selves. Below we’ve given you a few tools to not just survive the holidays but also really enjoy them.

Let’s keep up with our good fitness and nutrition habits through the holidays!

By committing to a consistent fitness routine and the Kaia Holiday Survival Guide, you can maintain the success you’ve achieved with Kaia and also enjoy the holidays as they were meant to be. Our general sense of well-being (our mood) is greatly affected when we change our habits, i.e. eating more than our bodies can handle is a recipe for depression and regret. Let’s make a promise to ourselves to commit to eating healthy and working out hard through this busy season and love ourselves for doing so.

Tips to survive the holidays:

  1. Eat to Live, Not Live to Eat
    1. Remember that the holidays are really about family, friends and giving. When you are at holiday parties and celebrations, turn your attention away from the food and focus on catching up and having fun socializing with family and friends.
  2. Cut back on empty calories but don’t skip meals
    1. Knowing the holidays will bring treats and extra calories, pay special attention to cutting out empty calories where you can. Try eating natural whole foods, veggies and fresh fruit. Severely restricting your calories or skipping meals can dampen your mood, increase your appetite and ultimately lead to weight gain. Eating smaller, healthy meals and snacks at regular intervals throughout the day can enhance your blood sugar and energy level while preventing excessive hunger.
  3. Breakfast of Champions!
    1. Start your day a little earlier than normal and give yourself 10-15 minutes of by-yourself time. Start with an 8oz glass of warm lemon water (helps with water retention and flushes your system) and quiet time. Take these first few minutes to set your intentions for your day, mentally plan how you will feel and how you want your day to look. Don’t be reactive be proactive.
  4. Chill Out 
    1. If your food cravings increase along with your stress load, seek alternate means of comfort and relief. This might mean going for a walk, practicing yoga, having tea with a friend, getting weekly or monthly massages or taking a warm bath. Doing whatever helps you relax and enjoy life
  5. Stay Active
    1. It seems like the first thing we give up when we get busy is our exercise plan…BAD idea. By committing to your workout you not only release serotonin (happy juicy) but you feel more confident. As we all know when we feel good about ourselves everyone else in our lives also feels goodJ Make fitness fun by finding daily activities that engage your body, mind and soul. You’ll be more likely to stick with activities you find enjoyable. If your family doesn’t have a tradition of an outdoor activity during the holiday’s i.e. skiing, hiking, wiffle ball, playing soccer at the park, then make one.
  6. Be Prepared 
    1. Plan your meals a head of time. Before you go to bed cut up celery, cucumbers, bell peppers, zucchini, apples, and berries. Carry a bottle of water always and learn to undertand true hunger vs. boredome.Last but not least…
  7. Get your zzz’s
    1.  Sleeping too little is directly related to how much you eat and exercise, according to the National Sleep Foundation. Lack of sleep can directly affect learning and memory, metabolism and weight gain, mood, cardiovascular health, and sickness and disease. Aim for seven to nine hours of sleep nightly. By getting a good night’s rest you are able to focus and be much more productive through the day. Common sense right? This tip may be the most important! Sleep…Sleep…Sleep your body will love your for it!

Here are a few easy and delicious recipes for the holiday season!

Pumpkin Vegetable Soup

  • 1 can or box of organic pumpkin
  • 2 carrots, diced
  • 4 cups kale
  • 1 cup broccoli, chopped
  • 1 box mushrooms, sliced
  • 2 white onions, diced
  • 1 box veggie broth or 4 cups water and veggie bouillon
  • 2 cups almond milk
  • 1 Bay leaf
  • 1 bunch of basil
  • 1 cup pumpkin seeds
  • 3 cloves garlic
  • 1 teaspoon Garam Masala
  • ¼ teaspoon of sea salt
  • pepper to taste

Place all ingredients in a crock-pot and cook on medium heat for 1 hour. Taste and adjust spices.

Gluten Free Vegan Stuffing

  • 2 loafs gluten free bread, cubes
  • 2 ½ cups vegetable broth
  • 1 white onion, chopped fine
  • 1 ½ teaspoon dried thyme
  • 1 ½ teaspoon dried oregano
  • 1 ½ teaspoon dried sage
  • 1 ½ teaspoon onion powder
  • 1 ½ teaspoon garlic powder
  • 1 ½ teaspoon sea salt
  • 1 cup of cooked wild rice
  • ½ cup pine nuts
  • ¼ teaspoon Worcestershire sauce
  • 2 tablespoons vegan butter
  • ½ cup dried cranberries
  • 6 celery stalks
  • 1 Tablespoon olive oil
  • 3 Garlic cloves, chopped
  • 2 cups mushrooms washed, sliced

Directions: Make wild rice. Saute onions, garlic, celery, mushrooms and seasoning in the vegan butter. Saute pine nuts in olive oil. Mix all ingredients in large bowl adding vegetable broth as you stir (add more veggie broth if consistency is too dry). Fluff with fork. Bake at 200 degrees for ½ hour or until golden.

Lean on your Kaia Community for support whenever you feel tempted and focus on family and connection rather than food on the table. Wishing you a very happy Holiday season!

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