Success in health, wellness, and entrepreneurship isn’t about drastic transformations—it’s about small, consistent steps forward. No one understands this better than Kai Boyer. A passionate fitness coach and entrepreneur, Boyer thrives on self-improvement and believes that growth is a continuous journey. Her approach to both business and personal development is rooted in the idea that with persistence, anyone can create lasting change.
As a fitness coach, entrepreneur, and advocate for the power of habit-building, Boyer integrates the philosophy of Kaizen—small, consistent improvements leading to long-term success—into her coaching methods. Her expertise spans from weight loss programs to high-performance sports training, and she has guided countless individuals in overcoming obstacles, building sustainable habits, and achieving their personal and professional goals.
In this exclusive interview with Women on Topp Magazine, Boyer shares her insights on overcoming self-doubt, navigating setbacks, and making lasting lifestyle changes. Whether you’re struggling to stay consistent with a fitness routine, battling perfectionism, or seeking motivation in your entrepreneurial journey, Boyer’s wisdom will inspire you to embrace progress over perfection. Read on for her best advice on building confidence, staying accountable, and turning small wins into major transformations.
What advice would you give to someone struggling with self-doubt when trying to make a lifestyle change?
Lifestyle changes take time, effort and persistence. It takes 21 days to form a new habit and 66 days to fully establish this habit as part of your routine. Self-doubt during the beginning stages is a completely normal part of the process. Change is uncomfortable, you’re going to be sore, tired and want to give up many times, but it’s a matter of pushing through that discomfort. It is also crucial to be consistent and intentional with your actions. Once you get through those first few weeks, the change will become a natural part of your routine.
Focusing on small, manageable changes integrates the theory of Kaizen, which focuses on daily improvement of oneself. Overhauling everything at once can be overwhelming and often causes people to fail. Making a lifestyle change is a process of trial and error—it’s not about being perfect, but about improving little by little. Change happens one step at a time.
I always recommend my clients track their workouts & meals each day, to focus on staying accountable and acknowledging small daily wins, even if it’s something you might consider minor. Celebrating the small wins boosts your confidence and reinforces that you’re capable of change. Whether it’s sticking to a new habit for a day or making a healthier decision for dinner, either is a positive step forward.
Change is rarely linear; it’s normal to experience progression and regression at times. Setting realistic expectations for yourself and accepting that there will be challenges along the way is a big part of success.
As an entrepreneur, how do you handle setbacks and maintain motivation in both business and personal life?
As an entrepreneur, each day comes with new challenges, some greater than others. I try to reframe setbacks as chances to learn and grow. I remind myself that failure isn’t permanent and that every mistake or setback carries a lesson. Reflecting on failures helps me adjust and improve moving forward. Motivation sometimes comes in the form of new ideas or reshaping the business. Handling setbacks is tough, but it’s all part of the journey.
I also prioritize making time for self-care, whether it’s exercise, meditation, or taking time to disconnect. Entrepreneurship can be draining, and mental burnout is real. Setting aside time to take care of my mind, body, and spirit is crucial to helping me stay motivated.
What’s the most common mindset block you see in clients, and how do you help them overcome it?
The most common mindset block I see in clients is fear of failure or perfectionism. A lot of people feel like they need to get everything perfect before they even start, whether it’s making a lifestyle change, starting a new project, or sticking to a new habit. The idea that one mistake or setback means they’ve failed can be paralyzing and often leads to procrastination or giving up altogether.
Instead of aiming for perfection, I help clients set small, achievable, real measurable goals (Kaizen). For example, rather than aiming to work out five days a week from the get-go, we break it down to just committing to two or three days initially. These small wins boost confidence and shift their focus away from aiming for flawless outcomes to celebrating the progress they’re making. Whether it’s sticking to a new routine for a week, getting better at a skill, or simply completing all your cardio minutes in the week, they are all little wins that add up to big victories.
What is the biggest mistake people make when trying to build new habits?
The biggest mistake people make when trying to form new habits is trying to change too much at once. It’s easy to get excited about making improvements and decide to overhaul everything—whether it’s diet, exercise, productivity, or other areas of life. However, when you try to tackle too many big changes simultaneously, it can often be overwhelming and lead to burnout.
It’s common to start strong, but without the focus on one change at a time, you risk losing motivation or feeling like you’re not making progress. To overcome this, I recommend focusing on one small habit change at a time and breaking it down into smaller, more manageable steps. This way, you build momentum gradually, and the new habit seamlessly becomes part of your routine.
How does your coaching suit different individuals’ goals and needs?
I strive to help each client find and utilize the tools they need to succeed and meet their goals. In our business, we work with a range of individuals—from youth athletes looking to improve their sports performance to new moms looking to lose weight to seniors looking to maintain their mobility and flexibility. One of the main skills I’ve developed over the years is being able to support each individual and find a method that holds them accountable but also enables them to stick to the game plan and succeed in the long run.
The first question I ask clients is “what changes do you want to make from this?” From there, I custom tailor a program to meet their current needs and goals. Breaking it down to small incremental changes that they can achieve and sustain in the long term.
How do you measure progress in clients beyond physical changes?
Measuring clients’ progress beyond physical changes is crucial because real transformation goes beyond just appearances, and oftentimes how they feel internally will dramatically affect the outcome of their success.
There are 6 main ways we measure a client’s progress beyond their physical changes:
- Mental and Emotional Well-being: Are they feeling more confident, motivated, and mentally focused? Positive shifts in their mood, reduced stress, and improved mindset are strong indicators of progress. You can track this by having regular check-ins or asking reflective questions about their mental state.
- Increased Energy and Vitality: Clients often report more energy throughout the day, better sleep quality, and overall increased vitality as a result of consistent work. You could ask them to rate their energy levels or keep track of their sleep patterns.
- Performance Improvements: Whether it’s strength, endurance, flexibility, or skill development, performance-based progress is key. Tracking improvements in how much weight they can lift, how long they can sustain an activity, or how much better they feel doing certain tasks shows growth.
- Consistency and Habits: Are they sticking to their routines and building healthier habits? Progress can be seen in how consistently they show up for themselves, whether that’s for workouts, meal prep, or even in their relationships with food. These habits build the foundation for long-term success.
- Self-Perception and Body Awareness: The way a client feels about their body—beyond aesthetics—can be a major indicator of progress. Are they more body-positive or in tune with how their body feels and moves? A shift in self-acceptance is often a major milestone.
- Life Satisfaction & Goals Achievement: How do they feel about their overall quality of life and their ability to achieve personal goals, whether in business, relationships, or other areas? This broader view helps to see how their wellness journey is impacting other aspects of life.
What’s one piece of advice you wish you had received before starting your business?
One piece of advice I wish I had received before starting my business is “Don’t be afraid to pivot early if something isn’t working.” It’s so easy to get attached to your original vision or idea, but sometimes things don’t go as planned, and it’s important to be flexible and open to changing direction. Being open to feedback, learning from missteps, and adjusting your strategy can be key to long-term success.
A lot of times an entrepreneur will have a picture of what they want their business to look like, but oftentimes the economy or the marketplace will have a different demand, so you have to be ready to change.
What is the biggest mistake people make when trying to build new habits?
The biggest mistakes people make when trying to build new habits is setting goals that are too ambitious or unrealistic. When the goal is too big or overwhelming, it leads to burnout and frustration, especially if progress feels slow. For example, trying to work out for an hour every day when you’ve never exercised regularly before can feel discouraging and make it hard to maintain.
A more effective approach is to start small, with manageable steps that you can build on over time. This method, known as gradual scaling, allows for more sustainable progress and helps to avoid the feeling of failure. Additionally, people often overlook the importance of consistency—focusing on just showing up, even if it’s for a small amount of time, helps to solidify the habit more effectively.
Find out more about Kai Boyer:
http://kaiboyerfitness.com
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