Staying Healthy During Pregnancy

Fitness and nutrition impact the health of a baby tremendously! The health, well-being, and happiness of the mother greatly impacts the health of the fetus. The fetus relies on the mother for everything – for nutrients, for safety, and for love. Women that focus on their own fitness and nutrition during pregnancy, not only have healthier babies, but experience a number of added benefitsincluding shorter labors, faster recovery, and mitigation some of the common pregnancy side effects.

            I have found this to be very true of my own pregnancy journey. I am currently 36 weeks pregnant and expecting my first in mid-July! Fortunately, I have been an active person for many years, a coach for the last 6 years, and a holistic nutritionist for the last 2 years. So, I began my pregnancy journey from a very “healthy” standpoint. However, that does not mean that I didn’t deal with some of the most common pitfalls and side effects of pregnancy. Let me share with you some of my experience and how I was able to continue to show up to the gym and in the kitchen while also listening to my body (and my baby!) 

            Fatigue– This is perhaps one of the top side effects of pregnancy that plagues most women, and usually what keeps them from getting to the gym or staying active. The increase in fatigue (and nausea), especially in the first trimester and at the end of the third, took me by surprise. Being the active person, I am, I was not prepared for the intense lethargy and exhaustion that comes from growing a human.

            What I did – I showed up to my workouts, no matter what. What I found was that getting to my workout normally is what took the most effort, once I was in the workout, it was much easier to simply stay moving! Ironically, I would leave with MORE energy than when I walked in. This didn’t mean that I didn’t have to modify and take down the intensity sometimes, I still listened to my body, but I didn’t make excuses! When I felt nauseous in my workout, I pulled back a little, sometimes I did puke and then just jumped right back in. I figured it was better to be tired and nauseous around a bunch of women that have experienced this, than just be at home feeling lousy by myself!

            As long as there are no contraindications, studiespoint to how beneficial exercise is to the mother and the fetus. Staying active during pregnancy helps to control blood sugarlevels in the mother (reducing chances of gestational diabetes or helping to control blood sugar levels in those with diabetes), regulates cholesterol levels, and helps avoid excess weight gainof both mother and fetus. 

            Cravings–So let be completely honest and say that I already craved weird things prior to being pregnant! I love pickles, kimchi, basically anything vinegar-y I am down for at all times! Probably the weirdest moment was when my husband offered me a pickle and I said ‘no’! I didn’t and still don’t have many cravings actually. And I truly believe it’s because I have focused on my nutrition for the past few years and try to live a very clean, balanced, and plant-based lifestyle. Most cravings actually stem from a nutritional deficiencies or hormone imbalances, so by eating a well-balanced diet, most food cravings tend to disappear. Take a look hereto see what your cravings might be telling you! However, there are two things that I have craved a lot during pregnancy – protein and chocolate. 

What I did – For protein I made sure to stock up on a variety of items. Hard boiled eggs are a must! I just hard boil about a dozen eggs at the beginning of the week to have on hand (use your Instant Pot if you have one! They come out perfect every time!) They are an easy grab and go item and great if you are pregnant or not! I also kept a few types of organic raw nuts for a quick protein pick-me-up (Brazil Nuts are high in selenium which most women are deficient in.) I have Vanilla and Chocolate Pea protein in my pantry at all times so that I can make a quick protein smoothie, also great when that sweet craving kicks in too!

And speaking of sweet… to help alleviate my chocolate craving, I would have chocolate! Imagine that! However, I made sure to have DARK chocolate, and by dark I mean 100% dark! So either theAbsolute Black Dark Chocolateby Montezuma or the 100% Pure Cacao Chocolate Chipsfrom Santa Barbara Chocolate. Top either of those with a little almond butter or sun butter and that craving is satisfied!!

         Stress/anxiety – Not only did/do I experience some stress around bringing a new life into this world and be responsible for him, I also experienced stress (especially in early pregnancy) about being responsible for the growth and the development of my baby in the womb. I think this stress, worry, or fear is what keeps a lot of women from working out or doing a lot of the activities they would normally do. And while there are definitely some activities pregnant women should avoid(skiing, climbing, contact sports, etc), all activity should not be avoided due to fear of harming the baby. Like I’ve said, movement and exercise are actually great for the baby and for mommy!

What I did – I listened to my body and to my baby. If I was doing an exercise that didn’t feel good or just didn’t feel right, I stopped! I stopped the exercise though, not the whole workout! I know my body pretty darn well, I know what feels right and what doesn’t, so I just listened to it. Yes, there are websites that list everything you should and shouldn’t do during pregnancy, but I found a lot of those lists to be very restrictive. This practice of listening to my body and being in-tune with my baby actually decreased a lot of my stress and anxiety because I felt connected to myself and to him. And I knew that if I was connected to my baby, he would let me know if I needed to change something. Now, one of my favorite things to do after a workout, is to just lay down, close my eyes, and put both hands on my stomach and just connect with him. 

            My biggest advice (to myself, to other pregnant mamas, to everyone) is to just show up. Even when you don’t want to, just show up. Life is such a precious gift. It’s easy to get overwhelmed by life, especially when pregnant! It’s easy to want to turn inward and go with what is comfortable. However, I promise, that if you just show up, move your body, and stick with it, you are going to feel better! It might not be right away, but you will feel better for showing up than you will for missing out. 

*Please do not begin any exercise or nutrition program while pregnant before consulting a licensed professional. The information provided here is from personal experience and opinion. 


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