It’s that time of year again…Mariah Carey has unearthed herself for the season, lights are shining, snow is coming and so is Santa! For the past 4 years, we’ve been compiling our Annual Fitness Lovers’ Gift Guide, based on what our Kaia Girls want to see under the tree! You can send this to a loved one for ideas, or maybe even gift yourself this season! From our Kaia FIT family to yours, we wish you a safe, happy, and healthy holiday season! These items are in no specific order, and you’ll also see some stocking stuffer ideas (new this year!) below. Happy Shopping! Tracer 2 Glow Vest This pro ..read more

With the celebration and activities that come with the holiday season, it’s essential to enjoy the things we love while remaining mindful of our wellness goals. So here are our top five tips for savoring the holiday meals without adding the 3-5-pound weight gain that often accompanies them.  Start small. Grab a smaller plate. Load it full of salad or veggies before diving into the side dishes that contain added fats, starches, and sugars. If you’re a meat-eater, opt for the lighter white meat in place of dark and skip the heavy gravy. Make the side dishes with lighter ingredients—alterna ..read more

Join Founder & CEO of Kaia FIT, Nikki Warren, as she dives into Gut Health, supporting our microbiome and keeping our guts happy and healthy. Click below ..read more

Stress is sneaky. Sometimes you don’t even know that you’re feeling it until you turn your head and your neck hurts, maybe you feel a constant pit in your stomach, or you notice your heart is beating faster than normal. The truth is, some stress is normal … but chronic stress (like what can be happening right now with everything going on) can do a real number on your body. It can wreak havoc on your hormones, making you gain weight (especially unhealthy belly fat). And it can also take a major toll on your health, paving the way for illness and disease. Scientists are learning more all the ti ..read more

Calling all ghouls and gals! It's that time again! ? Time for a killer Halloween Workout. We have put together a perfect Halloween workout for you. Grab a pumpkin or pumpkins of different sizes and get ready for a pumping pumpkin good time. Equipment: 1 Pumpkin or Pumpkin of various sizes for the upper and lower body.   CHECK OUT COACH ATHEENA DEMO'ING THE MOVES HERE! The Warm-up: 45sec Each 2x Ghostly Good mornings Dead bugs  Jumping Jack O Lantern Jacks  Monster Kicks Scary Skaters  Spooky Squats Bootastic Burpees    The Pumpkin Circuits:  60/45/30 se ..read more

Whether it’s at work, home, or even a waiting room, candy bowl temptations are everywhere, particularly around Halloween. "If you took all the candy that's sold during Halloween week and turned it into a giant ball … it'd be as large as six Titanics and weigh 300,000 tons," according to Vox . That’s a lot of candy! In fact, the average American consumes 3.4 pounds of candy over Halloween . “All it takes is an additional 100 calories a day or the equivalent of one snack-sized chocolate bar and most adults will experience weight creep before they even know it,” said Lona Sandon, registered diet ..read more

  Lunges are a great bodyweight exercise that you can do anywhere.  Both forward lunges and reverse lunges have many things in common, they also offer unique benefits.  Both the forward and reverse lunges target the glutes, hamstrings, quads and calves, and core.  Forward and reverse lunges are unilateral exercises, which means they work each leg separately. Focusing on building single-leg strength, as well as overall balance, stability, and coordination. These are all important for daily life. However, each variation of lunges works these muscles in slightly different ..read more

Most of us know the feeling after a great workout. It can be nearly intoxicating to feel alive and full of energy and endorphins. This feeling is incredible and, for many of us, can almost feel addictive. It’s great to move your body every day and get a sense of success when you complete a good workout. It can be tempting to work out every day, but do we have to work out daily for fitness success? The answer is no. More importantly, the answer is much more complicated. Working out is essential. Having a routine and accountability in any form is also very helpful. It is imperative to know how ..read more

Hey there beautiful, how’s your sleep? Do you get at least 7-8 hours of sleep every night? I know I don’t! This is something I struggle with almost every night. So, let’s talk about sleep and a few ways to make it better for you and me.   Stick to a sleep schedule. Set aside no more than 8 hours of sleep. The recommended amount of sleep for a healthy adult is 7 hours. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. kBeing consistent reinforces your body sleep-wake cycle. If you don’t ..read more

Hey my fellow bookworms, it’s time to talk about the top 5 books to read this fall!  As we start getting into sweater weather, I am always down to grab a blanky and snuggle on my couch with an epic story.  (Although let’s be real, I’m literally always down to read over most other activities!)  To get you prepared, here are some of the best books I’ve read recently.  Get your Amazon cart or library card ready! Bring Your Baggage and Don’t Pack Light by Helen Ellis This is my favorite book I’ve read lately.  I finished it in one sitting (it’s a shorty) and I laughed out ..read more