Meet Me at the Barre

I was a competitive ice skater for most of my childhood and needed strong foundational skills – strength and flexibility – combined with finesse, in order to excel in the sport. Between weight and cardio training, ballet lessons, and {what seemed like an excess of} stretching, I developed an understanding of my body and how to better help myself in becoming like the skater I admired most – Kristi Yamaguchi, obviously.


Fast forward nearly two decades, {ok, wow, I feel old} in my third month as a coach for Kaia FIT, and the barre program emerges. Can we say OH EM GEE?! I knew immediately that barre training was, without a doubt, what I wanted to put all my energy toward. It is incredibly powerful and graceful at the same time and can be done anywhere with minimal to no equipment. I’ve now been coaching *only* barre classes for the past three years!


So….what is barre?

Barre derives from the Lotte Berk Method, founded in 1959 by its namesake. In short, Lotte was a German dancer and sustained a back injury. Wanting to stay fit while recovering, she incorporated elements from her dance routines into her rehabilitative therapy – creating an entirely new exercise system that is low impact, but high intensity.


At Kaia FIT, barre is essentially a combination of multiple things – ballet, pilates, and yoga. Taking bits and pieces from each and molding them into a singular class that’s designed to tone and lengthen muscles in a way not many other class types can.


The entire body is targeted in a barre class, broken up into four sections with stretching after each:

  • Arms
  • Core
  • Seat (glutes)
  • Thighs


While the order of the sections and the positions change, the theory remains the same: holding the body still while contracting specific muscles – sometimes muscles we didn’t even know we had. Movements can be big or small, but no matter what, the movement must be intentional. Instead of concentrating on weight or repetition, the focus shifts entirely to the quality of movement and where it originates.


The purpose of all of this? Fatiguing the muscles quickly, so they break down and grow back leaner. In other words – to lengthen and tone muscles! In addition, barre promotes better posture, improved stability, and muscular endurance. Are you a runner? Add this to your training program immediately.


Don’t be intimidated – this is the class you need.

ANY BODY can do barre – you do not have to be a dancer or have any dance background. Bring an open mind and open ears, and follow along! It can be intimidating, but the coach cues and guides you through the entire class. {Side note: if you are injured or in any pain, please mention this to your coach so proper modifications can be made.}


Like everything else at Kaia, there are many levels to work within and it’s entirely up to you what level you choose. For example, one main goal throughout barre is to hold your given position, or challenge point, for as long as you can. You choose your challenge point, and it can increase or decrease at any time. Perhaps you want to focus on form as a beginner, so your challenge point might be a little less challenging. Or maybe you’ve been going to barre for a while and want to increase your strength – then increase that challenge point, girl!


And yes, the rumors are all true – the muscle shaking and burning  is entirely all too real – but SO ? ARE ? THE ? RESULTS!


Get your booty to the barre!

Equipment you’ll need to bring with you:

  • Exercise mat
  • Grippy socks, or bare feet (no shoes!)


Equipment used at the gym:

  • Block
  • Ball
  • Hand weights
  • Bands


If you haven’t tried barre yet, you must. Stick with a few times and watch your entire body transform. It could very well become your newest obsession!



Peggy Paulsen

Kaia FIT Citrus Heights

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