Frequently Asked Questions

Can I join Kaia at any time?

Yes, we offer classes year-round with different themed sessions. Depending on your location, we offer Kaia cross training classes, Kaia Run (running classes), Kaia Tri (triathlon training), TRX (body suspension classes) & Kaia Flow (power yoga and Pilates mix).

What is Kaia FIT?

Kaia is a year-round fitness program catered to women. We provide personal training in a group atmosphere to make you feel safe and comfortable at any level. It is designed to give women of all ages and abilities the best workouts and nutritional support with the greatest results. Kaia is a lifestyle.

Designed by women, for women, Kaia’s workouts target your whole body. Our whole-body approach to fitness and healthy living will make you leaner, stronger, more flexible, and give you the energy to be more effective in your daily life. We keep your body constantly guessing (which means more calories burned!) by never repeating a workout.

In order to accommodate all women, each Kaia exercise has three levels of difficulty:

Balance: low-impact (no weight, no jumping)
Strength: mid-impact (add weight and speed)
Kaia: high-impact (add weight, speed, and impact)

Why Kaia FIT?

What separates Kaia FIT from other fitness programs is our combination of intense muscle confusion workouts, constant support from our certified fitness professionals, nutritional guidance, and of course, our sense of community.

Intense muscle confusion workouts
We researched full-body sports (gymnastics, running, weight lifting, etc.) and developed a program that molds your body into the athlete you are intended to be.

Certified fitness professionals
Our coaches provide personal training in a group setting and ensure that you feel safe and comfortable at any level. We hold high standards for our Kaia Coaches. All coaches are required to be Kaia Certified, first aid and CPR certified, and hold a nationally-recognized personal training certification.

Nutritional guidance
Kaia coaches also target health and weight loss from a nutritional standpoint. We give you the tools to build a healthy relationship with food. The Kaia coaches also teach you all about healthy food options and how to eat in a lean and green way.

What does BRIK mean?

A BRIK workout refers to the stacking of two disciplines during the same workout, one after the other with minimal to no interruption in between. As you switch modes of exercise, your body needs to effectively and efficiently prepare for the next demand while recovering from the previous exercise demand. Your heart rate increases significantly as your body shifts the blood flow from the muscles of the first exercise to the demands of the muscles of the next.

What are the workouts like and what can I expect?

The great thing about Kaia workouts is you never know what to expect. As our clients lead busy lives and have a limited amount of time for exercise, we must be creative in our workouts, keeping your mind engaged and your body guessing. Our coaches never repeat workouts, since routine is the number one enemy of muscle growth and weight loss. Our workouts ensure you don't get stuck in a comfort zone. Kaia classes are stimulating and fun. They leave you exhausted but exhilarated. You will find yourself excited for the next class!

Will I see results?

You will feel results immediately, but you will most likely see your results within two or three weeks of starting the program. You will:

  • Lose weight - about one-two pounds a week, without putting yourself on the latest fad diet
  • Tone your muscles
  • Look your best and feel even better
  • Feel more energetic
  • See real results that last
  • Make great friends and have fun!

What if I can’t keep up?

You can do it! Our workouts are designed for women of all ages and abilities, from first-timers to seasoned athletes. We tailor our exercises to ensure you are not left behind. We will help you find your fitness level and we respect your limits. All of our coaches are well-versed in Kaia modifications and will help you in any way possible.

We have three levels of exertion:

  • Balance - The low impact version of an exercise. This is for anyone who is new to Kaia, recovering from an injury or who feels it’s appropriate. Typical heart rate zone: Anywhere from 120-140. Low impact does not mean doggin’ it!
  • Strength - To make any exercise harder or more intense, you need to add speed or weight. Strength is the aerobic phase of our workouts. Typical heart rate zone: 130-160.
  • Kaia - The highest level of exertion. To reach this phase you are working hard, adding speed, intensity or weight. Typical heart rate zone: 160-190.

What equipment should I bring?

  • Wear comfortable workout clothes and a pair of quality running shoes.
  • A bottle of water.
  • A big SMILE!

You are welcome to bring your own yoga mat.

How do I find a location/sign up?

You can sign up and find a location near you by going to the Go to Find a Location Near You. Once you’ve found your location, hit Sign Up Now! It’s that easy!

Can I come to any class, any time?

Yes, as long as space is available.

Can I come to as many classes as I want?

If you purchase our unlimited one month or a VIP Membership you may attend as many classes as you like.

What are Saturday adventures?

On Saturday mornings all class times join together for an outdoor adventure for walking, hiking, jogging or running. Like all Kaia classes, these outings are for all fitness levels and give us all an opportunity to enjoy our beautiful surroundings.

Where do I go with other questions or concerns?

We very much appreciate any comments and really want to hear your concerns. The only way we can make a truly great program is to hear from you. Please email or call us anytime! We appreciate you and your business, and we thank you for being a Kaia girl!!

Email your location or

What are the instructor qualifications for the Kaia Coaches?

We hold our Kaia coaches to the highest standards. All coaches are required to be Kaia Certified, First Aid and CPR certified, and hold a nationally-recognized personal training certification.



Fitness programs


Kaia FIT Minden, NV: Sandy Ryan

I am currently 58 years young. At 50 years old I was overweight, extremely inactive and eating very unhealthy. My cholesterol and triglycerides were off the charts, and I had high blood pressure. In December 2007 I had a mini stroke, or TIA after which an ultrasound revealed I had a 99% blockage in my left carotid artery. 3 days later I had major surgery, where the artery was cleared. I lost all my short term memory for approximately 6 months, and still have some short term memory loss. I also lost my ability to balance myself physically, and nerve damage in my neck and jaw.

In November 2008, 1 week before Thanksgiving, I had a heart attack. I did not know I was having a heart attack as the only symptom I had was very bad pain in my jaw, I was told later that this is very common in women. After 3 days, I was immediately rushed into outpatient surgery for an angiogram. I had a 99% blockage in an artery in the back of my heart, they were able to remove the blockage and place a stent in my heart. I woke up in intensive care. That is when I decided things had to change.

Many stressful things happened in my life between 2007 & 2012, which aggravated my health, but it was time to make some serious changes. I tried several different exercise programs in that time, but my blood work did not get any better. In the fall of 2012, I was told I was pre-diabetic, within .1% of starting to take medication for diabetes. I was so frustrated, because I had been going to the gym, and trying to eat healthier.

In January 2013 I called Kaia FIT in Minden. I talked to Darnette, she told me to come to the 6pm class and we’d talk and get going. My first BRIK. I was extremely scared as I had heard of the program and how difficult it was. Well, I showed up that day and I’m still going 1 1/2 years later. It was hard, I left there so frustrated with myself, I could not do anything, I felt so lost and wanted to give up!

After 6 months of starting with Kaia FIT, I had my blood work done. For the FIRST time since I was 18 years old, my cholesterol and triglycerides are NORMAL! I am no longer pre-diabetic. As a matter of fact, after a year and a half, all my blood work is within the normal range. My doctors are thrilled and have begun taking me OFF medications; the first to go…a beta blocker for my high blood pressure.

I am 35 pounds lighter, stronger and healthier due to Kaia FIT. No one asked me to write this, it is just how it is and I wanted to finally tell my story. I still have a long way to go, but I know I can do this with help from all my supporters at Kaia and my wonderful friends and family. I have such extreme gratitude to Nikki Warren for developing the Kaia FIT organization and all the wonderful coaches who are helping me with this life changing journey. I am who I am today and have hope for my future because of them and a lot of hard work on my part!

This is my story…You are never too young or old to become a better person for yourself! This program WORKS, physically and mentally!

Thank you Nikki Warren and everyone at Kaia FIT!!!"


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