How to Kill it and see results this BRIK Boot Camp Session

1.     Set Goals – SMART Goals

Goals that are specific, measurable, attainable, relevant and timely.  Make goals that make it really easy for you to follow – the more specific the better. Measurable goals so you know how you are doing throughout. Attainable goals that are “doable” to you where you are now. Relevant to you and what you want to achieve. Don’t set a goal to train for a marathon if you struggle with running. If you struggle with running, a marathon may be a future goal. This BRIK, set a weekly time goal. Run 2x a week, for 20-30 minutes each.  What is your objective, and will your goal achieve that objective? Timely, give yourself a time frame – again doable for you. Give yourself a deadline to work towards. This will help push you and give you an “end goal” and it will also allow you to know when you are ready to adjust your goals.

2.     Create New Habits

Working on building new habits is the key to success. Habits form the majority of our actions each day. Think of all the things you do daily that you don’t have to think about you just do it – brush your teeth, shower, pull out of your driveway. These were all created out of habit. Establishing and working on building new fitness habits will help you reach your fitness goals and stick to a fitness routine. These habits could be a simple as pre-making your smoothie the night before, or cutting off all tech an hour before bed. Small changes can lead to long-lasting results.

3.     Bring your girlfriends!

Get some friends to join you on your journey or reach out to your friends who are already working out. Let them help motivate you and be your accountability.

4.     Do it for YOU!

What is your WHY. Why are you taking this journey? What is the deep, deep why? Keep asking yourself “why?” until you get deep to the root of your why – the why that will keep you going even on days you’re not feeling in.

5.     Force your accountability.

Tell it to the world. Tell everyone your goal. This is an age-old trick to help you keep accountable. Human nature is to avoid pain and if we don’t follow through with something we told others about we feel disappointed in ourselves and we want to avoid that. So, any day you might not feel in the mood to workout, remember that you let the world know you are going to get into a fitness routine might give you more of a reason to keep going that day when you need a little more motivation. Motivation will not stick around every day, so give yourself a different kind of motivation.

6.     Prep for success

a.     Schedule workouts in the Kaia FIT app each Sunday and choose the option for the app to remind you of each class.

b.     Meal Prep – plan out your meals, prepare as much as you can before the week starts so you have easy grab and go meals and snacks.

c.     Set out your workout clothes for the week or pack a bag with everything you need and leave it in your car.

d.     Workout the same time each day to help solidify a “habit.”

7.     Plan out your entire week of meals.

Plan your breakfast, lunch, dinner and snacks. If you choose a handful of recipes for one week and you eat similar or the same meals each day, eating and prepping becomes much easier. If you plan out meals and shop for those ingredients and have them in your fridge, you’ll lessen the chances that you will eat out or grab quick and easy unhealthy foods.

8.     Follow the Kaia 10 Commandments.

The Kaia Commandments were created to help you achieve your fitness goals. These are the “rules” we follow to make sure we are living our healthiest life. From drinking enough water, limiting alcohol and sugar, and eating habits to help you lose weight.

9.     Show up even when you don’t “feel like it” ask a friend or fellow KG to be your accountability partner.

On the days you don’t feel like hitting the gym have a system where you are accountable to a friend or fellow Kaia Girl. Check in daily – text each other your nutrition and fitness goal for the day and then at the end of the day check in again and tell them if you succeeded or missed.

10. Reward yourself! Celebrate successes, small successes or big successes.

Every small step is a SUCCESS in your fitness journey. From drinking 80-100oz of water a day, to making it to 3 Kaia classes in a week. These are things to celebrate by acknowledging to the world, to your family and friends that you achieved something you aimed to accomplish. Whether it’s perfect or not, the fact that you are aiming to make changes is HUGE! Pat yourself on the back for that. Most people don’t even make it past that first step of thinking about what they want. Your action and small steps today are going to pay off.

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