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10 Ways to Get the Most Out of BRIK

BRIK is our signature program. It is full of great calorie and metabolism boosting workouts, challenging skill work and FIT tests. We provide you with nutrition information, meal planning, cookbooks and goal setting. There is so much going on, and it is such a fun 6 weeks from the beginning… but sometimes that energy can fade over time. Don’t let your momentum slip. Use these tips to really get the most out of BRIK.

1. Set SMART Goals. Yes, we say this often, but this is how you begin a program and give yourself realistic and time based goals that will set you up for success for this 6 weeks. Don’t be vague and don’t just say something like “weight loss.” Be specific really use them to plan out your six weeks.

2. Commit to coming to the foundation classes. Cross Training, Yoga-Pilates, Barre, and Saturday Power Hour or Run. These workouts are designed to help you gain strength, increase stamina, better your fitness skills (like pull ups, and jump rope) and lengthen your tight muscles and improve your balance and core strength.

3. Keep your nutrition simple and don’t over think it. Eat whole foods and be prepared. Things as simple as having an apple, some nuts, an avocado, or a hard boiled egg ready to take to go will save you from overeating if you get hungry.

4. Drink your liquids. Lots of water, smoothies, soups, tea and you Kaia Koctail will help keep your energy up, help you recover and keep your digestion moving along. Always have your water bottle at the ready and remind yourself to drink up.

5. Keep moving! Sore? Don’t stop. The best way to recover your muscles from soreness is blood flow. Go for a walk, do another class (maybe take it easy but still go) foam roll, or do some stretching. The worst thing you can do is not move, because you will start all over again.

6. Listen to your body. You are #1 your first coach. Your body will let you know if you pushed a little too hard, are in pain, or are feeling tired. Know your limits and know when to back off. Maybe you need some alternatives in class, just ask a coach, that is what they are here for.

7. Push yourself when you know you can! Feeling high energy, strong and able? Pick up that heavier weight for a few reps, ask for a spotter on the pull up bar or doing a handstand and really push yourself to beat your FIT test time! You will only get stronger and faster when you add just that little bit of work outside your comfort zone.

8. Use your Kaia Tribe as your accountability!! You have a team of women who are here to support you and want you to succeed. Reach out to fellow Kaia Girls, or to your Coach if you are struggling. Set up a car pool with your class time mates, or meet up for a mid-day walk or weekend run when you can.

9. Have fun!! Kaia is meant to be a butt kicking workout, but also a lot of fun. Come to class with energy, and be ready to have a blast. Add a little dance to those burpees, give your classmates lots of hi-fives, belt out your favorite song when it comes on, or just relish your time with your Kaia girls every day.

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. 

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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!

SANDBAG

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 

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.

CROSS-TRAINING

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!

BARRE

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.

DANCE 

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.

RUNNING 

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

POWER YOGA

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.

6-WEEK BRIK BOOTCAMP

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!

CYCLE

Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free

WHAT IS KAIA FIT?