Make (and keep) Your Resolutions

It’s the first full week of the new year AND a new decade.  If you’re like most Americans, your resolutions are still going strong this early in the year but did you know that most people give up on their resolutions by January 31?  The trick to making your resolutions stick with you all year is making them meaningful to you and creating a roadmap to success. 

You’ve probably already set some resolutions, and if you have, this is a good time to review them and see if you can make them even better and more specific to increase your odds of success.  If you haven’t, or if you’re one of those people who hates resolutions, it’s a good time to think about your goals for 2020.  What do you want to look back on next Christmas and be proud of?  Have you set the same resolution year after year?  Whether it’s to lose weight, to get organized, to beef up your savings account, if you’re stuck in a revolving door of setting the same goal and not achieving it year after year, this is the article for you. 

I want to show you how to take your one-dimensional resolution that statistics say you won’t accomplish (a recent article reports only 8% of people accomplish their resolutions!1) and make it into a 3-D goal that you will absolutely knock out of the park.  Let’s choose an example to work with.  How about losing weight?  Studies show that weight loss/diet/exercise/getting in shape goals are the most common resolutions2 and hey, I own a gym so it’s on my mind too. 

In order to make a resolution into a 3-D goal, you need to build around it and give yourself a full picture of the beginning, middle, and end of the accomplishment, plus shore it up with WHYs and HOWs.  Let’s dive in!

Resolution: I want to lose 20 pounds this year. 

3-D Goal: I am going to lose 20 pounds this year because that will allow me to get off my blood pressure medication.  (This is a WHY.)  Losing 20 pounds this year means I can fit into the shorts in my dresser and feel confident wearing them on my family’s summer vacation.  I want to lose 20 pounds this year to change my relationship with food and being active.  I’m going to lose 20 pounds this year by keeping a food diary.  (This is a HOW.)  I will experiment with My Fitness Pal and if that doesn’t work for me, I will keep a paper food journal.  I will keep the journal consistently and I will expect consistency, not perfection, out of myself.  Keeping a food journal will help me lose 20 pounds by bringing awareness to what I’m eating.  Awareness will help me decide if certain things are worth it or not.  Awareness will help me find patterns that are helpful or hurtful to my goal of losing 20 pounds.  I’m going to lose 20 pounds this year by increasing my activity.  I already belong to a gym, so I will commit to consistent attendance 3 days per week.  Mondays, Wednesdays, and Fridays are generally the best days for me to attend, and while I’m there, I will either take a group class or do 30 minutes of strength training and 30 minutes of cardio.  I will remember that consistency will get me farther than perfection, and I will not give up if I miss a workout or two.  I will lose 20 pounds this year by focusing on building lifestyle habits, not on being perfect until it’s done.  I will increase my activity by taking a short walk with my dog after dinner at least 3 nights a week.  Increasing my activity will help me lose 20 pounds this year by boosting my metabolism, helping me burn more calories, and reducing the time I sit around and fall victim to mindless snacking.  When I have lost 20 pounds, I will be so proud and excited about my accomplishment that it will be easy to maintain my weight loss through the good habits I’ve built.  When I have lost 20 pounds, I will love getting dressed each day and feeling great in my clothes.  When I’ve lost 20 pounds, my doctor will applaud my commitment to staying off medications.  When I’ve lost 20 pounds, I will have taught myself that my health is a value and priority to me, and I will protect the time and space to live in line with that value.

See the difference?  It’s huge!  Get extremely thorough on a complete vision of your goal, including why it’s important to you and the specific ways you will accomplish it.  Write it down and review it daily, especially at the beginning.  This is your roadmap to success!  A resolution to lose 20 pounds this year is not a roadmap, but the 3-D goal we created IS.  So now’s the time, while the year is still young, sit down with yourself and get specific about what you want to accomplish.  Build a 3-D goal for each one and get ready to achieve amazing things in 2020! 




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