Staying Fit On-the-Go

While we may be home more than ever before during the COVID-19 pandemic, that doesn’t necessarily mean we’re any less busy. Here are 16 tips tied to both nutrition and exercise to help you stay fit on the go. Summer is one of the best seasons for camping, BBQs and all things fun, but with all the activities, it can also be a challenging season to feel your best.

No matter what the season, fewer than 5 percent of adults participate in 30 minutes of physical activity each day, while only one in three adults gets the recommended amount of physical activity each week, according to the U.S. Department of Health & Human Services.

Prepare ahead of time

Typically, the difference between feeling successful or unsuccessful with your day or week when it comes to being healthy comes down to preparation.

Any meals or you can prepare ahead of time make it that much easier to make the best decisions when you’re crunched for time.

Keep the food simple

While simple snacks and meals might sound pre-packaged and processed, it really doesn’t have to be! You can steam any vegetables in a microwave or munch on some fruit. Think whole foods and keep it simple because healthy does not have to be crazy complicated!

Focus on protein

There are a number of sources of protein out there. But when you’re on the go, it’s worthwhile to keep protein in mind to support your metabolism on the go. Pumpkin seeds, avocado on toast, and homemade protein balls are great options.

Snack mindfully

On longer days, snacks can definitely help keep away hangry pains (and low-blood-sugar moments) while also preventing the need for a large, late dinner.

Be aware of cutting off the snack as soon as you feel satisfied. You don’t have to finish it if you don’t want to.

Read the labels

Unfortunately, often what looks quick and healthy (or even just healthy in general) can be loaded with more than you bargained for, like sugar.

Be sure to read the nutrition labels of what you’re eating. Be aware of the total calories (although we’re not suggesting calorie counting), protein, fiber, sugar, and ingredients.

A great rule of thumb: Strive for 9 grams of sugar per serving or less, and if you can’t pronounce an ingredient, don’t bother.

Don’t underestimate breakfast

You’ve heard it before. Don’t skip breakfast. And it’s true!

Even something as quick as a protein shake can set you up with better mental and physical efficiency while also preventing lunchtime starvation mode. You’ll still be hungry by lunchtime but better able to make better choices about what you have.

Water, water, water

Drinking enough water is important year-round, not just during summer. In fact, every person should strive to drink half their body weight in ounces of water per day. For example, if a person weighs 160 pounds, they should drink at least 80 ounces of water each day.

In general, to promote weight loss, drinking at least 100 ounces per day is recommended.

Less is more

Sometimes, the idea of a long workout (especially when you’re busy) can be enough to deter us from making it happen.

First, let go of the notion that a workout has to be an hour long. It really doesn’t! Break away for a half hour or whatever works for you. Plus, you can always incorporate more than one movement opportunity into your day that will ultimately add up to likely more than an hour.

Mix it up

Most people don’t enjoy the same workout for multiple days in a row. Variety is the spice of life.
Make an effort to break up your own routine.

Perhaps some yoga one day, weights another day and then a run can not only keep your head in the game but boost that muscle confusion as well.

Resist being sedentary

In today’s world, it’s so easy to become more sedentary than we should. Driving, sitting, it all adds up to an extra challenge our bodies have to face.

But there are always little things you can do to keep moving: parking farther away, stretching while on a call, taking the stairs, whatever works for you. A lunchtime walk has even been shown to boost people’s moods and their ability to handle stress at work.

Planning your workout is everything

One of the biggest hurdles to getting going in a workout is figuring out what to do. If you can plan your workout ahead of time, you can then focus on doing the workout itself when it’s time to do so.

Consider mapping out your week ahead. Even deciding on what you generally want to do (cardio or weights) will be a huge time saver.

Or, better yet, consider checking out a Kaia FIT location near you where the thinking is done for you.

It’s not all or nothing

Fitness and good nutrition are never a 100-percent-all-in type of journey. It’s about progress and all the small decisions you make daily that really add up over time.

Don’t beat yourself up for what you didn’t do. Celebrate what you did do! Every moment and every good decision counts. There’s never a good reason to dive into a guilt spiral. It only harms yourself and your commitment.

Set your intention

Simply put, the good little decisions we can make every day are a whole lot harder when we forget our “why,” which is different for everyone.

For example, wanting to feel more comfortable in your clothes should outweigh any craving for a food that doesn’t serve your intention. The key is reminding ourselves about it.

This can be a Post-It in the bathroom or on your fridge. It can even be a reminder on your phone. Whatever works for you.

Sleep matters

Many people laugh when they hear that at least seven hours of sleep is recommended for adults. After all, who has time for that?

But the more sleep we can get, the better (generally speaking). Even getting close to seven hours could be a great improvement.

Consider setting a “technology bedtime,” where all electronic devices are turned off at least an hour before you go to bed. Studies from the National Sleep Foundation suggest that the electronic light itself before going to bed can lead to insomnia.

Self-care is key

You have to take care of yourself to better take care of others. Self-care in any form (baths, massages, naps, slow stretching, whatever speaks to you) is critical in keeping our cup full during stressful times or just a busy schedule.

Truly, the happier you are, the more productive you are.

Consider active weekends, vacations

Bike rides, hiking, you name it, and it can be a great component of a weekend or even a vacation. We already know movement is fundamental on the daily, but it shouldn’t go out the window when we think about our downtime.

Remember that exercise doesn’t just happen in a gym environment. The outdoors are calling!

No matter what, the most important component to getting (or staying) fit on the go is to be kind to yourself.
It’s too easy to allow our busy schedules to rule our lives. But when they do interfere,
it’s okay. It’s just life. Continue making the best possible choices for you because fitness
is a journey, not a destination.

Caren Roblin, Owner of Kaia FIT Sierra

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