Spring Reset! Get Your Routine On!

As we know, Spring is a time for renewal, for growth, and as a stage of development. The earth is turning green again, flowers are blooming, and plants are starting to re-grow and flourish! This is the best time to Reset your mind and body for a season and year of steady routine and the motivation to get into shape!

1. Reset!

We always say it’s time for Spring Cleaning!! YES! Going through not only your old clothes, junk around the house, and taking the time to de-clutter, but also to clean out your pantry, rid your mind of negativity, and re-asses where you are NOW.

HOW? Donate unwanted food. Start organizing your dried goods in jars. Make a big pot of soup of anything that is about to go bad. Start a compost to get rid of unused food or food scraps.

2. Begin Again!

We know spring as the time of re-growth and new beginnings! For you, this is a time for new goals, and setting yourself up for success! Don’t worry where you were, but know where you are and where you want to go. Set SMART Goals and get after it!

HOW? Write down your goals or make a vision board. Set the time in your week to shop and food prep.

3. Use Nature!

Oh Spring, the days get longer and warmer, the trees are blooming and the grasses are getting greener. This is the best time to get outside! Plus, it’s going to be summer soon so you have that extra motivation to tone up for summer clothes!

HOW? Walk on your lunch break. Take a walk or park play before or after dinner with your family. Commit to your locations Saturday outdoor workouts. Go out for a bike ride to your favorite restaurant or coffee shop.

4. Increased Energy!

YAY! More sun, warming days and nights, the energy is increasing as we come out of our long winter slumber. Now is the time to hit workouts hard, commit to a regular Kaia schedule and get your heart rate up. When you commit to your workout, you are more likely to improve your nutrition, your sleep is improved, and you have the energy to get more done during the day and be happy!

HOW? Wake up with your glass of lemon water and a fueling yummy breakfast. Get your movement in EVERYDAY! Use Kaia to rev it up and get that energy going.

5. Community and Events!

Spring is the start of event season. Races, training programs, community social events. Get out there and sign up for something. Or even better, get a group together to do an event together.

HOW? Create a team and sign up and train for a 5/10K! Get a group together to ride bikes to your nearest Farmers Market. Sing up for a season of a rec sport in your town! Or get together for a pick up game of Ultimate Frisbee!

Coach Raina Timmel, Kaia FIT Head Programmer.

Raina grew up in Sonoma County, CA. She spent her childhood camping, hiking, backpacking and enjoying the outdoors with her family. After playing numerous sports in high school she went to College to pursue her passion of wellness, and received her Kinesiology degree from Sacramento State. Since college she has worked in several Wellness related fields, including Physical Therapy, Crossfit, Corporate Wellness, Personal Training and luckily found Kaia in 2010! Kaia has been a big part of her life since then and she has been lucky to be part of the growth of the program. She has coached at several locations, helped with Certifications and now is the head programmer for Kaia Corp as well as works as a Manager for Kaia FIT Petaluma. 

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