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Health & Wellness

5 Healthy Choices Kay Vargas Makes in a Day

We chatted with the Dallas fitness instructor about heated workouts, the power of smiling, and her 25 years in the game.
Whitney Krenek

Wellness is a major buzzword these days, but it can mean a little something different to everyone. Does it stand for self-care and restoration, or is it more about strength and endurance? So, we created a series breaking down the healthy habits of local influencers and entrepreneurs, allowing them to define what wellness means on a personal level.

For the past 25 years, Kay Vargas has positioned herself at the helm of Dallas’ fitness class scene. She’s collected a large roster of students over the last three decades, including plenty of loyalists who carry multiple studio memberships—just so they can take her class. 

Vargas currently teaches at Ritual One and SculptHouse, but her resume boasts time at One Lagree, the now-closed FlyWheel, and more. From step class to Pilates to an unruly HIIT class at Ritual One, she’s done it all. When can you take her class? Pretty much pick a day of the week, and you’ll find Vargas teaching.

“I love to teach because it gives me an opportunity to bring a smile, along with lots of sweat and a ton of fun to everyone,” Vargas says. “I always hope everyone feels seen and loved in my class.”

We caught up with Vargas—in between classes, of course—to find out what fuels her motivation and seemingly unlimited supply of energy. 

How do you start your day on a healthy note? Are you an early riser?

Throughout the week, I wake up Monday through Friday at 4:30 a.m. I get in bed by 8:45 p.m. and fall asleep by 9 p.m. and try to get seven hours of sleep each night. But thinking about my perfect morning, I would wake up at 6 a.m. to coffee brewing, write in my journal, and then take a Ritual One Power Sculpt Class at 8:30 a.m. Then get showered and ready to crush the day. 

What’s your go-to healthy spot in Dallas, and what’s your favorite menu item? And if you’re splurging, what are you grabbing?

Origin Kitchen + Bar is one of my favorite spots in town for a healthy meal. My go-to is the Brussels sprouts bowl with two sunny-side-up eggs and chicken. And when I’m splurging, I can’t lie—I love sugar. Anything Swedish Fish, Hot Tamales, or Jelly Bellies. That would be what I splurge on, so I try to never have those things in my house.

What are your favorite things in your gym bag right now?

My definite must-have in my gym bag are my Hergreens hydration packs to put in my water. I teach a lot in the heat and staying hydrated is the key. Also, when I get home, I love using all Circadia Skin products from SkinRx in Southlake. It feels like a spa night when I use their products and wind down for the day. 

When you aren’t teaching, what’s your favorite workout?

My favorite workout is definitely a heated workout, like yoga, power sculpt, or an inferno HIIT class. I walk out feeling strong and confident. I also try to get outside and walk the Katy Trail daily. It’s good for my soul, plus the Vitamin D. I think a good workout makes you happy, and that makes you healthier. And you will always shine bright. A smile goes a long way in the world today.

And how do you end your day on a healthy note?

I don’t eat after 7 p.m., and every night I pray and write in my gratitude journal. Just a great way to remember my many blessings.


Kimber Westphall

Kimber Westphall