Meet Kai Boyer, an extremely self motivated and driven person, who believes she can accomplish anything she sets her mind to and constantly strives to improve herself by expanding her mind in new areas of knowledge and expertise. Boyer loves learning new things about herself and human behavior through self reflection, journaling and helping others understand their habits and tendencies. As an entrepreneur Kai Boyer believes everyone has to keep their eyes and mind open to all the new possibilities that are out there in an ever changing and evolving world.
Boyer provides a lot of services through her coaching, including a weight loss program, strength training, high performance sports training, interval training, post-surgical rehabilitation, and mean plan building. The main philosophy of her training is the concept of Kaizen, which is about little improvements over time.
What inspired your dedication to fitness and wellness?
Growing up as an athlete all my life I was always extremely active and I loved to train. I love the rush working out gives you as well as the aesthetic and health benefits of it. Being dedicated to fitness and wellness has been ingrained in me from a young age and has always been a part of my daily routine.
What do you find are people’s top fitness concerns and what advice do you give?
A lot of people come in and think if they simply start exercising their entire body will drastically change over night and get frustrated when they don’t see major change in the first few weeks. Weight gain and unhealthy habits don’t happen overnight and changing them doesn’t either. Healthy weight loss and lifestyle change takes time to take effect.
Healthy lifestyle change is a combination of eating clean, having enough protein while not having too many sugars, sodium and carbs in your diet along with exercising daily for at least 30 minutes. Drinking enough water and getting enough sleep are two major components in lifestyle change that are often overlooked.
Being healthy and in shape goes far beyond just going to the gym for an hour or two per week, it needs to be instilled in every element of your lifestyle.
How can people introduce fitness into their lives for the long-term?
Introducing fitness and wellness into your life is a matter of daily commitment and making small gradual changes ingraining them to your daily routine. You have to set aside specific time on your schedule to work out or do cardio or even stretch, if it’s an intangible ‘I will work out later’ it most likely won’t happen. Having something definite and consistent on your schedule is how it becomes a successful habit.
Tell us something about your book who’s it for and what is it about?
The Kaizen Journal is for literally anyone who is ready for change in their life and wants to create and build new empowering habits. The Kaizen Journal is about personal development, it breaks down small steps of daily self improvements that help you address and overcome fears and hesitations that go along with positive lifestyle change. It’s a great self development project as YOU create and design the changes YOU would like to make in your daily routine and it keeps you accountable to the resolutions that you set for yourself.
Any tips you want to share from your book?
Start with just a single step towards success. Don’t try to take on any big overwhelming commitments that you cannot stick to for the long term. If there is something about yourself you want to improve or better, take just the first single step towards setting yourself up for success and be sure to commend yourself for taking the first step in the right direction. If you start small you will have less resistance and a higher likelihood of success.
What are the easiest habits you can build to become healthier?
Set a bed time. Get in the habit of getting enough rest and you will be amazed how much better you feel.
Eat clean. Try to get rid of all the saturated, processed and fast food in your life. Your body will thank you
Drink A LOT of water. Try for at least a gallon per day.
You will be AMAZED how much better you will feel with just those 3 simple steps. Don’t go more than 2 days without exercise and pick an activity that you ENJOY.
What are your top tips for endurance and recovery?
I can’t stress enough the importance of a proper warm up and cool down before and after a work out or cardio session. It is crucial to do a warm up to prevent injuries but also foam roll and stretch post work out to help with recovery. Doing something to rehab your body each day even if it is 10-15 minutes will make you feel better and sleep better.
What are your hobbies and how do you de-stress?
I love to rock climb, hike, and ultimately be outside and be active. I de-stress by doing things I love with friends and loved ones. I think time is a priceless commodity that you cannot get back and must be spent wisely.
Top 3 sources or books for inspiration you would recommend.
One Small Step Can Change Your Life – The Kaizen Way- By Robert Maurer
Living Forward by Michael Hyatt and Daniel Harkay
Atomic Habits by James Clear
Best quote about fitness you find most relevant to your style.
What you put in is what you get out. If you’re not ready to do the work, don’t expect to get results. It takes a lot of time, dedication and making the right choices to be able to not only get in shape but stay in shape. Fitness and being healthy is a lifelong journey not a 30 or 60 day challenge.
Hardest thing about staying motivated?
The most difficult part of staying motivated is even on those days where you are tired, and a trip to the drive thru sounds a lot more enticing than the gym you still get there and make it happen.
I believe having variety in your exercise routine is super important so you do not burn yourself out from doing the same thing day after day. I always encourage my clients to have a mix of activities from strength training at the gym to running the stairs at the beach or hiking on the weekends, there are countless new ways you can have fun and still be active.