Functional Fitness: Training for Real-Life Strength, Stability, and Mobility

Are you tired of workout routines that don't translate into training for real-life strength and mobility? Functional fitness might just be the solution you've been searching for. Unlike traditional gym workouts, functional fitness focuses on exercises that mimic everyday movements, helping you build practical strength and stability for the activities outside the gym. Whether it's carrying groceries, playing with your kids, or simply navigating your day easily, investing in yourself through functional fitness can make a noticeable difference. So, if you're ready to take your fitness journey to the next level and see tangible results in your daily life, let's explore the world of functional fitness together.

Understand Functional Fitness

Functional fitness is all about practicality. Unlike traditional gym workouts that isolate muscles, functional fitness focuses on exercises that mimic real-life movements. These movements simultaneously engage multiple muscle groups and joints, helping you develop a balanced and functional body. For example, instead of using a leg press machine, functional fitness might have you do squats, strengthening your legs and improving your overall stability and mobility. 

By understanding the principles of functional fitness, you'll realize that every exercise serves a purpose beyond just building muscle. It's about training your body to perform better in everyday activities, from lifting heavy objects to maintaining proper posture throughout the day. So, if you're looking for a workout routine that translates directly into real-life strength and functionality, functional fitness is the way to go.

Benefits of Functional Fitness

The benefits of functional fitness extend far beyond the gym. By focusing on real-life movements, this type of workout enhances your overall strength, stability, and mobility, making daily tasks easier and more efficient. Here are some key advantages of incorporating functional fitness into your routine:

• Improved performance in everyday activities: Functional exercises mimic daily movements, such as bending, lifting, and reaching. You'll be better equipped to handle daily tasks easily and confidently by training these movements.

• Reduced risk of injury: Functional fitness emphasizes proper movement patterns and functional strength, which can help reduce the risk of injury during physical activities. Strengthening and stabilizing muscles and improving flexibility can make you less prone to strains, sprains, and other common injuries.

• Enhanced balance and coordination: Many functional exercises, such as single-leg squats or stability ball exercises, require balance and coordination. Practicing these movements will improve your balance and coordination, reducing the risk of falls and enhancing overall athleticism.

• Versatility and accessibility: Functional fitness can be adapted to suit individuals of all fitness levels and abilities. Whether you're a beginner or an experienced athlete, there are endless variations of functional exercises to challenge and improve your fitness.

• Stay in shape wherever you are: Functional exercises often require minimal equipment and can be done anywhere, making them perfect for staying in shape while traveling or on the go. With bodyweight exercises like push-ups, lunges, and planks, you can maintain your fitness routine no matter where life takes you.

Key Principles of Functional Fitness: Training for Real-Life Strength, Stability, and Mobility

To fully grasp functional fitness, it's essential to understand its key principles. First and foremost, functional fitness prioritizes movements that engage multiple muscle groups and joints simultaneously. That means focusing on exercises that mimic real-life activities, such as squatting, lifting, and twisting. Secondly, functional fitness emphasizes the importance of functional strength over purely aesthetic gains. It's not just about looking good; it's about building a body that can perform well in everyday tasks.

In addition, balance and stability are key principles of functional fitness. Many exercises incorporate elements of balance training, such as standing on one leg or using unstable surfaces like a stability ball. 

Lastly, progression and adaptation are integral to functional fitness. As you become stronger and more proficient in certain movements, it's important to continually challenge yourself by increasing resistance, adding complexity, or trying new variations. By adhering to these key principles, you can maximize the effectiveness of your functional fitness routine and unlock your body's full potential.

Functional Fitness Exercises to Try

Ready to try some functional fitness exercises? Here are a few to get you started:

• Squats: This classic exercise targets your lower body muscles, including your quadriceps, hamstrings, and glutes. It also improves core stability and enhances your ability to perform daily activities like sitting down and standing up.

• Lunges: Lunges work for multiple muscle groups, including quadriceps, hamstrings, glutes, and calves. They also improve balance and coordination, making them a great functional exercise for walking, climbing stairs, and bending down.

• Planks: Planks are excellent for strengthening your core muscles, including abdominals, obliques, and lower back. A strong core is essential for maintaining good posture and spinal stability, translating into better everyday performance.

• Deadlifts: Deadlifts target the posterior chain muscles, including the lower back, glutes, and hamstrings. This exercise improves strength and stability and teaches proper lifting mechanics, which is crucial for preventing injuries during activities like lifting heavy objects.

Incorporate Functional Fitness Into Your Routine

Now that you understand the principles of functional fitness and have explored some key exercises, it's time to incorporate this approach into your routine. If you're new to functional fitness, begin with bodyweight exercises. These exercises, such as squats, lunges, and push-ups, require no equipment and are a great way to build a foundation of strength and stability. 

As you progress, gradually add resistance using bands, dumbbells, or kettlebells to continue challenging your muscles. Aim to include functional fitness workouts in your routine at least 2-3 times per week to see noticeable improvements in your training for real-life strength and mobility over time. 

At the same time, don't forget to pay attention to your post-workout nutrition to support your fitness goals. Opt for nutrient-dense snacks like fruits or nuts to fuel your body and manage sugar cravings effectively after a workout. By investing in yourself through functional fitness and making it a regular part of your routine, you'll not only see physical changes but also experience improvements in your overall well-being.

Make Fitness Fun and Functional

Making fitness fun and functional is key to staying motivated and committed to your routine. One way to achieve this is by finding activities that you genuinely enjoy. Whether hiking, dancing, or playing a sport, incorporating activities that bring you joy can make your workouts feel less like a chore and more like a rewarding experience. 

Another tip is to join group classes or fitness communities to connect with like-minded individuals and draw motivation from each other's energy. Mixing up your workouts also helps keep things interesting and prevents boredom. Try alternating between exercises such as strength training, cardio, and flexibility work to challenge your body in new ways. In addition, don't forget to stay hydrated throughout your workouts to optimize performance and recovery. By making fitness enjoyable and functional, you'll be more likely to stick with it long-term and reap the benefits of a healthier, stronger body.

Embrace Functional Fitness Today!

Functional fitness isn't just about building muscle. It's about training for real-life strength, stability, and mobility. By incorporating functional exercises into your routine and focusing on movements that mimic daily activities, you'll see improvements in your physical performance and experience greater confidence and vitality in your everyday life. So why wait? Start investing in yourself through functional fitness and unlock your body's full potential today.

Meta: Discover the benefits of functional fitness: training for real-life strength, stability, and mobility. Elevate your everyday workouts!

KW: Training for Real-Life Strength

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strength training - the it workout of the year

You may keep hearing it..strength training for women, is the IT WORKOUT of the year! Here is why adding weights into your routine is so important.

Improve Your Mindset: Strength training is not just about sculpting muscles; it's about cultivating strength from within. For women, who often juggle multiple roles and responsibilities, lifting weights can be a form of reclaiming power and autonomy over their bodies. By challenging preconceived notions of femininity and fragility, strength training instills a sense of confidence, resilience, and self-assurance that transcends the confines of the gym.

Building Strong, Lean Muscle: Contrary to popular belief, strength training does not equate to bulky muscles. Instead, it offers a pathway to sculpting lean, defined physiques that exude strength and grace. By engaging in resistance exercises, women can increase muscle mass while simultaneously reducing body fat, resulting in a toned, athletic appearance. Additionally, building muscle is essential for maintaining bone density and preventing osteoporosis, particularly as women age.

Boosting Metabolism and Fat Loss: Forget about endless hours on the treadmill—strength training is a powerhouse when it comes to revving up your metabolism and torching fat. Unlike cardio-centric workouts, which primarily burn calories during exercise, strength training triggers the afterburn effect, causing your body to continue burning calories long after your workout has ended. Additionally, as you build lean muscle mass, your body becomes more efficient at burning fat, leading to sustainable weight loss and improved body composition.

Enhancing Functional Strength and Injury Prevention: Strength training isn't just about looking good; it's about moving better and living life to the fullest. By focusing on compound movements that mimic real-life activities, such as squatting, lifting, and pushing, women can improve their functional strength and agility. Whether it's lifting groceries, chasing after kids, or participating in recreational sports, a strong, well-conditioned body is less prone to injury and better equipped to handle the demands of daily life.

Empowering Women: Strength training knows no bounds—it's a practice that empowers women of all ages, backgrounds, and fitness levels. Whether you're a seasoned athlete or a fitness novice, there's a place for you in the weight room. With proper guidance and support from certified trainers, women can embark on a journey of self-discovery, strength, and empowerment that transcends physical boundaries.

Strength training isn't just about lifting weights; it's about lifting spirits, shattering stereotypes, and unlocking the limitless potential that resides within every woman. By embracing the empowering benefits of strength training, women can rewrite the narrative of what it means to be strong, confident, and unapologetically themselves. So grab those dumbbells, harness the power of your inner warrior, and let's embark on a journey of strength, resilience, and self-discovery with Kai.

Knees Over toes method

The Knees Over Toes Method is a comprehensive training approach developed by fitness coach Ben Patrick. It challenges conventional wisdom by encouraging controlled exercises that involve the knees moving over the toes during various movements. Contrary to the traditional advice of keeping the knees behind the toes, this method aims to enhance strength, flexibility, and functional mobility by promoting proper biomechanics.

Currently Kai is the only personal trainer in Orange County, Ca that is certified to teach the Knees Over Toes Program.  The program is simple do every movement that hurts the knees BACKWARDS and that very pressure bolsters the knees, increasing strength for protection and longevity. These exercises allow your body to handle pressure at your own level, there by increasing strength for protection as well as nutrient delivery to make your knees last longer.

1. **Toe Training:**

   Emphasis is placed on toe flexibility and strength. Exercises may include toe lifts, toe splaying, and toe squats to improve overall foot function.

2. **Knee Flexion:**

   The method involves exercises that require deep knee flexion, such as deep squats, pistol squats, and step-ups. These movements are performed with a focus on maintaining proper form and control.

3. **Joint Mobility:**

   Dynamic mobility exercises are incorporated to enhance range of motion in the ankles, knees, and hips. This helps improve overall joint health and functionality.

4. **Progressive Overload:**

   The Knees Over Toes Method advocates for gradual progression in intensity and difficulty. This allows individuals to adapt to the demands of the exercises, minimizing the risk of injury.

5. **Functional Movements:**

   Exercises mimic real-life movements to improve functional strength. This includes activities like walking lunges, split squats, and other variations that engage multiple muscle groups.

Benefits of the Knees Over Toes Method:

- **Increased Knee Resilience:** By progressively loading the knees through various ranges of motion, the method aims to make the knee joint more resilient and adaptable to different stresses.

- **Improved Athletic Performance:** Enhanced strength, flexibility, and joint mobility can contribute to improved athletic performance in activities such as running, jumping, and agility-based sports.

- **Injury Prevention:** Strengthening the muscles around the knee joint and promoting proper biomechanics can potentially reduce the risk of knee injuries.

- **Functional Fitness:** The method focuses on movements that have practical applications in daily life, promoting a well-rounded and functional approach to fitness.

Whether you're an athlete aiming for peak performance or someone looking to improve overall mobility, the Knees Over Toes Method offers a pathway to unlocking your body's full potential. Embrace the journey towards stronger, healthier knees and a more resilient body. Contact Kai today to learn more.

Staying Motivated During the Holiday Season

Staying Motivated During the Holiday Season: Tips from Personal Trainer Kai Boyer Fitness

The holiday season is a time of joy, celebration, and indulgence. OOPS! It's also a time when many people struggle to stay on track with their fitness goals. But fear not, with the guidance of a seasoned personal trainer like Kai Boyer Fitness, you can maintain your motivation and keep working towards your fitness goals, even during this festive season. In this blog, we'll share some valuable tips to help you stay motivated and maintain your fitness routine during the holidays.

1. Set Realistic Goals: The holiday season is not the time to set unrealistic expectations for your fitness journey. Instead, focus on maintaining your current level of fitness or making small, achievable goals. Whether it's maintaining your weight or even doing shorter but more intense workouts, setting attainable goals will help you stay motivated.

2. Plan Your Workouts: Schedule your workouts in advance to ensure they fit into your holiday schedule. Kai Boyer Fitness recommends having a workout calendar or using fitness apps to help you stay organized. By planning your workouts, you're more likely to prioritize them and make time for exercise, even amidst holiday gatherings.

3. Include Friends and Family: Fitness can be a great way to bond with loved ones during the holidays. Encourage your family and friends to join you in a fun, active activity. Whether it's going for a group hike, playing a friendly game of soccer, or participating in a charity run, involving your loved ones can be motivating and enjoyable.

4. Balance Nutrition and Treats: It's okay to indulge in holiday treats, but moderation is key. Kai Boyer Fitness suggests maintaining a balance between enjoying festive treats and making healthy food choices. Prioritize whole, nutritious foods while still allowing yourself occasional holiday indulgences.

5. Stay Hydrated: Amidst the holiday festivities, it's easy to forget about proper hydration. Drinking enough water is essential for energy, recovery, and overall health. Make a conscious effort to stay hydrated by keeping a water bottle with you throughout the day.

6. Track Your Progress: Monitoring your progress can be motivating. Use fitness apps or journals to track your workouts, nutrition, and even how you're feeling. This data can help you see the positive impact of your efforts, which is a great way to stay motivated.

7. Find Accountability: Accountability is a powerful motivator. Share your goals with a friend, family member, or hire a personal trainer like Kai Boyer Fitness to help keep you on track. Having someone to support and motivate you can make a big difference.

8. Embrace Flexibility: Remember that the holiday season can be chaotic, and you may need to adjust your fitness routine from time to time. Don't be too hard on yourself if you miss a workout or have to change your plans. Being flexible and adaptable is part of maintaining motivation during the holidays.

Staying motivated during the holiday season is possible with the right strategies and mindset. By setting realistic goals, planning your workouts, including friends and family, balancing nutrition, staying hydrated, tracking your progress, finding accountability, and embracing flexibility, you can enjoy the holidays while still working toward your fitness goals.

With these tips from Kai Boyer Fitness, you'll have a happy and healthy holiday season.

New year goals

Setting fitness goals is like navigating a roadmap: it guides your journey, keeps you focused, and ultimately leads to success. Here at Kai Boyer, we believe that effective goal setting is the cornerstone of a fulfilling fitness journey.

Defining Your Destination

Before embarking on any fitness journey, it's crucial to define your destination. What do you aim to achieve? Are you looking to build muscle, lose weight, enhance endurance, or improve overall health? Your goals should be specific, measurable, achievable, relevant, and time-bound (SMART). For instance, rather than saying, "I want to lose weight," set a goal like, "I aim to lose 10 pounds in the next 3 months by following a balanced diet and consistent workout routine."

Break It Down

Once you've established your overarching goal, break it down into smaller, manageable milestones. These milestones serve as checkpoints, keeping you motivated and accountable along the way. If your goal is to run a marathon in six months, set smaller targets like running a certain distance each week or improving your pace gradually.

Accountability and Support

Accountability plays a pivotal role in achieving fitness goals. Share your goals with someone you trust, join fitness communities, or partner with a workout buddy. Having a support system not only keeps you accountable but also provides motivation during challenging times.

Adapt and Adjust

Flexibility is key when it comes to goal setting. Life is unpredictable, and obstacles may arise. It's essential to be adaptable and willing to adjust your goals if necessary. If an injury sidelines you from your initial plan, modify your goals to accommodate recovery while staying on track with what you can do.

Celebrate Milestones

Every milestone achieved is a step closer to your ultimate goal. Celebrate these achievements—it boosts morale and reinforces the habit of consistent progress. Reward yourself for hitting those smaller targets; it's a great way to stay motivated.

Reflection and Progress Tracking

Regularly evaluate your progress. Reflect on what's working and what isn't. Adjust your approach accordingly. Tracking your progress through journaling, apps, or fitness trackers provides tangible evidence of your journey and helps in identifying areas that need improvement.

Consistency Is Key

Above all, consistency is the golden rule. Small, daily efforts compound into significant results over time. Stay committed to your plan, even on days when motivation wanes.

Goal setting is not just about the end result; it's about the journey. Embrace the process, learn from setbacks, and celebrate victories—big or small. Kai Boyer advocates for a holistic approach to fitness, where mental wellness and self-care intertwine with physical goals. By setting clear, achievable goals and maintaining consistency, you'll pave the way for a healthier, happier you.

Remember, your fitness journey is unique to you. Set goals that resonate with your aspirations, stay dedicated, and enjoy the transformation.

What fitness goals are you setting for yourself this year?

MEET KAI

Blog Title: Meet Kai—Your Go-To Master Trainer 

Are you looking for the best personal trainer in OC? Look no further! Kai is an experienced and certified master trainer who specializes in women’s physique, weight loss, athletic performance training, injury rehabilitation and pain management. With 6 certifications under her belt, she has been helping professional athletes and the elite people of Orange County get their bodies back in shape. 

Kai is a Certified Master Trainer specializing in Women’s Physique, Weight Loss, Athletic Performance Training, Injury Rehabilitation and Pain Management. She has 6 certifications and has an impressive track record working with professional athletes and the elite of Orange County. She is renown for helping women get their bodies back after babies and working with clients with extensive injuries.

Currently Kai is the only personal trainer in Orange County, Ca that is certified to teach the Knees Over Toes Program.  The program is simple do every movement that hurts the knees BACKWARDS and that very pressure bolsters the knees, increasing strength for protection and longevity. These exercises allow your body to handle pressure at your own level, there by increasing strength for protection as well as nutrient delivery to make your knees last longer.

She competed collegiately and professionally in tennis and after an unfortunate a career ending hip injury she had to give up her career she had lived and breathed for over 15 years. In 2016 while finishing at her degree at UC Irvine she started her first business and has helped hundreds of clients across the world change their lives.

As of 2020 Kai is a serial entrepreneur and published Mindset change author, she loves to help individuals shift their perspective and mindset beyond just physical changes.

“I take great pride in creating a positive culture with my fitness program. By encouraging positivity, living a healthy, conscious lifestyle and constantly improving, my clients become part of that culture. I always preach to my clients to improve themselves in some aspect every day whether that is physical or mental.”

• AFPA

• TRX Suspension Certification

• AFAA Certified Master Trainer

• Certified Knee Over Toes Coach

  Kai has a track record that speaks for itself. Her clients have seen AMAZING results with her expertise on muscle building, weight loss and various other health and fitness goals. She works closely with each client to ensure they reach their desired goals while also educating them on proper nutrition to support healthy lifestyle habits. For those who are trying to get their bodies back after childbirth or recovering from injuries, Kai is specially trained to help reduce pain or manage discomfort effectively. 

Besides being an excellent personal trainer, Kai is also passionate about giving back to the community through personal training workshops and classes. She helps people learn how to exercise properly so that they can achieve their health and fitness goals more efficiently. Furthermore, she often runs special events such as outdoor bootcamps free of charge so all can join. Keep an eye out for the next outdoor bootcamp near you!

So if you’re looking for a top-notch personal trainer in Orange County, then look no further than Kai! With years of experience coupled with her impressive certification portfolio, she will be sure to help you reach your health and fitness objectives in no time at all. Get ready to take your workouts up a notch with this certified master trainer! Contact Kai today to start your journey towards becoming a healthier version of yourself!

Mommy + me workouts

In today's fast-paced world, finding quality time to bond with our children can be quite a challenge. As mothers, we are constantly juggling various responsibilities, from work commitments to household chores. However, there's an innovative trend that's been gaining traction recently, and it's a win-win solution for both moms and their daughters: Mommy and Me workouts. These exercise sessions not only promote fitness but also foster deeper connections between mothers and their daughters, while setting powerful examples of health and self-care.

The Power of Lead by Example: Daughters Observing Moms in Action

Children are like sponges, absorbing everything around them, especially when it comes to their parents' behaviors and habits. This is why involving daughters in your workout routine can have profound effects on their attitudes towards physical fitness and self-esteem. When daughters witness their moms engaging in regular exercise, they internalize the idea that taking care of one's body is essential and can even be fun.

By making these workouts a shared experience, you're sending a clear message that fitness isn't just about appearance; it's about feeling strong, confident, and maintaining a healthy lifestyle. These lessons will resonate with them as they grow, shaping their choices and attitudes towards their own well-being.

Building Bonds Through Shared Experiences

Mommy and Me workouts offer more than just physical benefits; they're a chance to create lasting memories and deep emotional connections. As you engage in activities like yoga, dancing, or jogging together, you're sharing laughs, challenges, and achievements. These shared experiences provide a unique platform for open communication, helping you understand your daughter's thoughts and feelings on various topics.

Moreover, these workouts provide opportunities for mutual encouragement and support. As you both face the challenges of a new workout routine, you're teaching your daughter valuable life skills such as perseverance, determination, and resilience. Through these shared successes and struggles, you're fostering a strong sense of companionship and trust that will endure far beyond the workout session.

Tailoring Workouts to Your Dynamic Duo

One of the beauties of Mommy and Me workouts is their flexibility. You can customize your exercises to suit both your fitness levels and your daughter's developmental stage. For younger children, incorporating playful movements like animal walks or creative dance routines can be engaging and exciting. As they grow older, you can gradually introduce more structured activities that involve coordination and teamwork.

Remember, the goal isn't to push your daughter beyond her limits but to make fitness enjoyable for both of you. Celebrate small victories together and create an environment where effort is cherished more than perfection.

Tips for a Successful Mommy and Me Workout Journey

• Set Realistic Expectations: Understand that your daughter's attention span and energy levels might differ from yours. Keep the workouts fun and engaging, adjusting the intensity as needed.

• Be Consistent: Regularity is key to reaping the benefits of these shared workouts. Set a schedule that works for both of you and stick to it.

• Embrace Playfulness: Incorporate games and activities that make exercise feel like play. This keeps the experience enjoyable and memorable for both you and your daughter.

• Communicate: Use these moments to talk, listen, and bond. Share your thoughts, feelings, and aspirations, and encourage your daughter to do the same.

• Celebrate Together: Whether it's a new yoga pose mastered or a short jog completed, celebrate your accomplishments together. These celebrations reinforce the idea that progress is worth acknowledging.

In a world where technology often divides our attention, Mommy and Me workouts offer a heartwarming opportunity to come together, focus on health, and strengthen the bond between mothers and daughters. Through shared laughter, sweat, and growth, these exercises sow the seeds for healthy habits, body positivity, and an unbreakable mother-daughter connection that will flourish for years to come.

Personal Training in your Health and Wellness Era

Today, we live in the health and wellness era. You can’t go anywhere without hearing about how important it is to be active and stay fit. But, with so much information out there, it’s hard to know the best way to do this. That’s where personal training comes in! Personal training allows you to get one-on-one advice from a certified professional to ensure that you are getting the most out of your workout. Let's take a look at some of the benefits of personal training.

Personalized Attention

One of the main advantages of personal training is that you get personalized attention and guidance from an experienced professional with expertise tailored specifically for your needs. Your trainer will design a program customized to your goals, body type, current physical condition and lifestyle. They will also provide feedback during each session, giving you more accurate results than if you were attempting to work towards your fitness goals on your own.

Motivation and Support

Having someone by your side who understands what it takes to reach your fitness goals and can help guide you through them is invaluable! With a personal trainer, you have someone who is there to motivate and support you when things get difficult. A personal trainer can help keep you motivated by providing positive reinforcement as well as creative ways to push yourself further than what would have been possible on your own. They can also provide tips on healthy eating habits as part of an overall fitness plan tailored just for you!

Accountability

Perhaps one of the most important benefits that come along with having a personal trainer is accountability. They are there not only to help keep track of progress but also make sure that clients actually follow their plan for reaching their goals—no matter how difficult or challenging it may be! Having an accountability partner helps make sure that even when motivation starts to dwindle, clients don't give up on their dreams or objectives because they know somebody else will be counting on them too!

Personal training offers many benefits such as personalized attention, motivation and support, accountability and customized programs tailored specifically for each individual client’s needs. With all these advantages combined, it’s no wonder why more people are turning towards trainers in order to reach their health and wellness goals faster than ever before! So if you're ready for a change in lifestyle or just need an extra boost on those days where motivation is low—consider hiring a personal trainer today! You won't regret it!

Contact Kai Boyer

760-831-6973

kai@kaiboyerfitness.com

Five Fun Fitness Activities near Irvine, California

Irvine, California is a great place to get fit! With its beautiful parks and trails, there are plenty of ways for you to stay active and healthy. Whether you’re looking for something low-impact or high-intensity, this list of five fun fitness activities should give you plenty of ideas to choose from. 

Hiking at Bommer Canyon 

Bommer Canyon offers some of the most scenic hiking trails in Orange County. With its easy access and breathtaking views, Bommer Canyon is a perfect spot for those who want to take it slow and enjoy the outdoors while getting some exercise. The canyon has a variety of trails ranging from easy to strenuous so there’s something for everyone! 

Yoga at Quail Hill Community Park 

Yoga has been known to reduce stress, increase flexibility, and improve overall physical health. Quail Hill Community Park in Irvine offers yoga classes that are open to all levels of experience. From vinyasa flow to restorative yoga, these classes will help you relax your mind and strengthen your body.  

Cycling at San Diego Creek Trail 

For those who prefer high-intensity workouts, cycling along the San Diego Creek Trail is an excellent option! This 4-mile trail runs along the creek near UCI and provides an excellent opportunity for exercise with its flat terrain and wide paths. It’s also a great way to explore the city on two wheels! 

Kayaking at Newport Beach Harbor  

If you’re looking for something a little more adventurous than walking or cycling, kayaking at Newport Beach Harbor may be just the ticket. You can rent kayaks by the hour or day depending on how much time you have available. Plus, it's a great way to get out on the water and enjoy some fresh air while getting fit!  

Paddle Boarding at Doheny State Beach   

Paddle boarding is a great workout that combines elements from surfing and kayaking into one activity. It can be done solo or with friends so it's perfect for any occasion! And if you're new to paddle boarding don't worry—Doheny State Beach has lessons available so even beginners can join in on the fun!  

No matter what kind of exercise you prefer – be it low-impact or high intensity – Irvine has something for everyone when it comes to getting fit! From hiking through Bommer Canyon to paddle boarding off Doheny State Beach, there are plenty of options available that are sure to get your heart rate up while having fun! So why not give one (or all!) of these activities a try? You won't regret it!

Staying hydrated

Hydration is an important part of maintaining a healthy lifestyle. Not only does it help to keep your skin looking great, but it also helps to keep your organs functioning properly and aids in digestion. But let’s be honest, drinking plain old water can get boring. That’s why it’s time to start spicing things up by adding some fun and creative ways to stay hydrated. 

Herbal Infusions 

A great way to add flavor while still reaping the benefits of water is herbal infusions. Herbal infusions are simply herbs steeped in hot water like you would with tea, except without the caffeine or tannins. All you have to do is add dried herbs (like chamomile or lavender) or fresh herbs (like mint leaves or basil) directly into the water and let it steep for a few minutes. You can even add fruits like oranges, lemons, and strawberries for an added burst of flavor! 

Fruit & Veggie-Infused Water 

If you want something more flavorful than herbal infusions, then try fruit and veggie-infused water instead! There's no better way to get your daily dose of vitamins than by adding some fruits and veggies into your drink. Simply cut up some fruits—such as berries, apples, peaches—or vegetables—such as cucumbers or carrots—and add them to a pitcher of cold water. Let it sit for at least 30 minutes before drinking so that all the flavors have time to combine!     

Sparkling Water 

If you're looking for something bubbly and refreshing, then sparkling water might be just what you need! Sparkling water is simply carbonated mineral-enriched water that has been infused with flavoring agents such as natural fruit juices or extracts. You can find pre-flavored sparkling waters at most grocery stores or make your own at home using a soda maker machine. Either way, this is sure to give you a fizzy kick while still providing all of the health benefits associated with drinking plain old H2O! 

Staying hydrated is essential if you want to maintain optimal health and well being. But drinking plain old water can get boring after awhile - which is why it's important to try out new ways of staying hydrated that are both fun and creative! Whether it's herbal infusions, fruit & veggie-infused waters, or even sparkling waters - these alternative methods will help ensure that you never get bored with just plain old H2O again! So don't let your body turn into a raisin - make sure you stay hydrated today!

get your green on

Get Your Green On! The Benefits of Green Juice 

It’s no wonder that green juice is a staple for many health and wellness enthusiasts. Not only does it look good and taste delicious, but it also packs a powerful punch of nutrition. But what exactly are the benefits of green juice? Let’s explore why you should consider adding some to your daily routine. 

Nutrition Packed Punch 

Green juices contain an abundance of vitamins, minerals, and antioxidants that can help boost your health. For example, leafy greens like spinach and kale provide iron, magnesium and calcium; cucumbers provide vitamin K; apples provide fiber; ginger provides anti-inflammatory properties; and lemons provide a burst of vitamin C. When you blend all these healthy ingredients together in one drink, you get a powerhouse of nutrition from just a few sips! 

The Power of Hydration 

Did you know that water makes up around 75% of our bodies? That means hydration is key for optimum physical performance and health. Green juices are loaded with hydrating ingredients like cucumber, celery, lemon and ginger. Drinking them on a regular basis helps keep your body hydrated so that it can do its job properly. Plus, when you add hydrating fruits or vegetables to your juice recipes (like watermelon or pineapple), the hydration power increases even more!  

Easy to Digest 

Sometimes eating large amounts of raw fruits and vegetables can be hard on your digestive system. But juicing takes away this burden by breaking down the produce into smaller particles so that it’s easier for your body to absorb the nutrients more quickly—and with less effort from your digestive system! This makes green juice an ideal way to get extra servings of veggies without feeling heavy or bloated afterwards.   

Green juice is an excellent way to get additional servings of fresh produce into your day without having to digest large chunks of raw food all at once. The combination of vitamins, minerals, antioxidants, fiber and hydrating goodness make green juices an ideal way to give your body the fuel it needs to stay energized throughout the day—all while tasting amazing too! So if you’re looking for an easy way to improve your health without sacrificing flavor or convenience, look no further than green juice!

Invest in Yourself

There are many reasons why taking up personal training can be beneficial. It is a great way to get fit, stay motivated, and unlock your potential. Here are 5 top reasons why investing in personal training could be the right choice for you:

1. It provides an individualized approach to fitness - With a personal trainer, you have the opportunity to tailor your workouts and nutrition plan according to your individual needs and goals. They will be able to provide advice based on your personal health status and physical condition, making sure that you are not overworking yourself or putting yourself at risk.

2. You’ll learn new skills - A good trainer will teach you various workout techniques that can help you become more effective in achieving your goals faster. This includes exercises for strength building, weight loss, toning, muscular conditioning, etc.

3. You’ll gain more confidence - Having someone next to you that offers encouragement and support can help boost your self-esteem as well as give you a greater sense of pride when achieving objectives along the way. Working with a professional can also help alleviate fear or anxiety when practicing new exercises or workouts outside of the comfort zone of home gyms or studio sessions by themselves.

4. You’ll maximize results with less time commitment - Many people do not realize how much time they spend doing inefficient exercises or ones that offer little benefit overall. A professional coach can help maximize results with minimum effort by identifying what works best for each person’s body type and lifestyle and providing insights on how to make progress without burning out too soon from overtraining or lack of correct rest periods between sessions depending on intensity levels chosen per given day/week/month cycles of activity altered according to needs and preferences accordingly..

5. You'll have access to expert guidance at all times - Personal trainers are highly knowledgeable professionals who provide ongoing tips and advice which helps keep one's motivation high throughout their journey towards meeting their fitness targets in both short & long terms alike as well as preventing possible injuries by offering alternative options if any pain or discomfort is felt during particular workout sets/repetitions being undertaken regularly..

Personal training is an investment in yourself that pays dividends far beyond just getting physically fit--it brings mental clarity, improved confidence, discipline and motivation into play too! If you're looking to take charge of your life with a tailored wellness program that suits all aspects of your lifestyle then it might just be worth considering looking into getting a certified personal trainer today!

Contact Kai (kai@kaiboyerfitness.com) to sign up for your session!

Knees Over Toes

The Knees Over Toes Program by Ben Patrick is one of the fastest growing global phenomenons for individuals struggling with knee injuries and overall joint pain. The rehab program has rewritten and corrected nearly every kinesiology textbook to date and aims to educate viewers on how to strengthen their knees (and other joints) from the ground up, using a greater range of motion than previously recommended.

https://www.mensjournal.com/health-fitness/knees-over-toes-guy-workout/

Currently Kai is the only personal trainer in Orange County, Ca that is certified to teach the Knees Over Toes Program.  The program is simple do every movement that hurts the knees BACKWARDS and that very pressure bolsters the knees, increasing strength for protection and longevity. These exercises allow your body to handle pressure at your own level, there by increasing strength for protection as well as nutrient delivery to make your knees last longer.

This program uses short but effective workouts to focus on building strength in key areas that will reduce pain, help prevent injury and build athletic potential in the major joints and muscles.

Why Knees Over Toes?

The knees passing over the toes is a completely safe and natural action that we do all the time in our everyday movements.

When we do knees over toes exercises, we build up the tissue and tendon strength around the knee. Functional strength in the knees over toes position is enhanced. Knees over toes exercises are also the best way to maximally work the muscles that surround the knee, especially the vastus medialis, which sits directly above the knee.

Contact Kai (kai@kaiboyerfitness.com) to learn more about her Knees Over Toes Rehab program and get back to doing the activities you love the most. 

Contact Kai (kai@kaiboyerfitness.com) to learn more about her Knees Over Toes Rehab program and get back to doing the activities you love the most. 

Get Healthier While Keeping More Money in Your Pocket!

Most people know that being healthy requires proactive effort, whether it’s committing to regular exercise or eating a nutritious diet. What some people don’t realize is that being healthy can also save you money in the long run. From preventing more costly health problems down the road to monetizing your healthy lifestyle, there are many ways to save (and make) money while fostering your health. 

Better Health = Savings

When you commit to improving your health, you’re not only investing in your quality of life; you’re likely saving yourself money in medical bills down the road. Prevention truly is the best medicine, and by proactively taking steps to improve your health now, you can avoid more serious and costly health problems later on. For example, developing healthy habits like exercising regularly and eating a nutritious diet can help lower your risk of developing heart disease, stroke, diabetes, and certain types of cancer. 

Moreover, maintaining your weight means you won’t have to buy new clothes as frequently. And if you cook more at home, you’ll have more control over your nutrition while spending less on dining out!

Keeping a Clean Home

There are several health benefits to keeping a clean home. For example, regular dusting helps to remove allergens from surfaces, reducing the risk of respiratory problems. Vacuuming is also important for maintaining indoor air quality, as it helps to remove dust mites and other tiny particles from carpets and upholstery. In addition, a clean home is less likely to harbor bacteria and other germs that can cause illness. Ideally, you should vacuum after dusting as even the best dusting job can still leave particles behind. 

Monetizing Your Healthy Lifestyle

If you’ve managed to turn your commitment to health into tangible results—like losing weight, getting in shape, or completing a major fitness goal—you may be able to monetize your success by becoming a coach or consultant. People always seek trustworthy advice from those who have “been there, done that” and are living proof that change is possible.

If you have expertise or insight to share, consider writing an ebook, blogging, or creating a course or program that you can sell online. You might be surprised at how much demand there is for what you have to offer!

You could also open a sporting goods store, launch a yoga class, or use your passion for any number of other health-related businesses. Brainstorm business ideas, and conduct market research to confirm there’s a demand for your idea. 

Marketing Your Business on Social Media

Whether you’re monetizing your healthy lifestyle as described above or pursuing some other type of business venture, it’s essential to market your business on social media. Not only does it give you a way to connect with your customers, but it also allows you to reach a wider audience with your message. 

One of the most effective ways to market your business on social media is through memes. Memes are a fun and easy way to engage with your audience, and they can also be a great way to promote your brand. Just make sure that your memes are relevant to your business and that they align with your overall marketing strategy. You can try this online tool to create a memorable meme and customize its appearance.

Eat Well and Exercise at Home

Making more meals at home is a great way to cut down on expenses and eat healthier. Not only will you save money on your grocery bill, but you'll also know exactly what's in your food. Plus, cooking at home is a great way to get in some exercise! You can use the stove or oven to work up a sweat, or you can do some simple exercises while you're preparing your food.

One easy way to get in some exercise is to stand up while you cook. This burns more calories and helps to tone your abs. You can also add in a few squats or lunges while you're chopping vegetables or stirring sauce. If you have time, take a quick break from cooking to do a few jumping jacks or push-ups. By adding just a few minutes of exercise to your routine, you can easily burn some extra calories and improve your overall fitness level.

Another option is to take advantage of virtual fitness coaching from Kai Boyer Fitness. They’ll create a customized workout program based on your fitness goals and available home gym equipment! 

Conclusion

There are many ways to enjoy a healthy lifestyle while also saving money. From preventing expensive health issues to boosting your income, there are numerous opportunities for those who are committed to their health and well-being. 

By doing your research, you can make the process of starting your own business less daunting—and reap the financial rewards of being your own boss. Whatever route you choose, remember that taking steps to improve your health now will pay dividends both physically and financially for years to come.

Written by guest writer Kelli Brewer

Using Physical Fitness to Overcome Addiction

Are you trying to make some major changes to your life to overcome your alcohol or drug addiction? Physical fitness may help in your recovery and in reclaiming your life. Keep these insights in mind as you assemble your workout routine.

Technology

Technology may help in your recovery in more ways than one. Fitness apps, smartwatches, and similar technology can help you get more out of your bike rides, runs, Pilates classes, kickboxing sessions, and other exercise routines. Even something as simple as a quality pair of headphones or earbuds could increase your serotonin levels as you work out to your favorite music that inspires you to get moving. 

Physical Health

Depending on your current physical condition, you may struggle to maintain a healthy weight. Exercising strengthens your muscles and bones and reduces your chances of experiencing various diseases and health conditions. Further, adopting a regular exercise routine helps your brain make new nerve connections, which are essential for healing the brain from the effects of addiction.

Mental Health

As you exercise, your brain releases endorphins, which help you feel elated. Endorphins are natural chemicals the brain releases, and working out regularly may help with anxiety and depression, two mental health disorders common to addiction. 

On a related note, consider implementing meditation or mindfulness exercises into your workout routine. The EOC Institute notes that meditation helps you notice your thoughts and feelings surrounding addiction and learn how to take healthy ownership of your reactions to those feelings and thoughts.

Cravings

As you get into the habit of engaging your body in regular exercise, you may find you do not have as many cravings, which can help you avoid a relapse. The more you exercise, the more you flood your body with nutrients and oxygen, which boosts your energy levels and may make it easier to resist cravings.

Stress

Do you notice you experience more stress while in recovery? If so, focusing on your physical fitness helps manage, control, and reduce stress and feel at ease. The less emotional and mental upheaval you experience, the less tempted you may feel to return to unhealthy habits.

Sleep

Those who use drugs and alcohol may do so to help with sleep. While in recovery, you could have a hard time falling or staying asleep, which may trigger cravings. Exhausting the body through exercise could help you enjoy better quality and quantity of sleep.

Routine and Structure

One essential aspect of recovery and reducing one's chances of relapsing is creating a healthy routine. Creating a workout schedule of various exercises gives you something to look forward to and establishes a structure that may help you curb cravings.

If a busy schedule prevents you from regular sessions at the gym, you can add a home gym in the garage, basement, or an unused bedroom. Be sure to track any upgrades you make to your home by keeping receipts and taking before-and-after photos. 

Tell other people about exercise classes you sign up for or routines you create. That way, you have people who can help hold you accountable. You may also find it easier to stick to a routine if you exercise at the same time of day, such as when you feel the most productive.

Find a fitness routine that fits your desires and strengths while focusing on recovery. The right blend of exercises and healthy practices helps strengthen mind, body, and spirit. When you’re ready to get started, connect with Kai Boyer Fitness for custom workouts and nutrition plans to achieve your goals!

Written by guest author Kelli Brewer

Pursue Your Health and Wellness Business Ideas With This Guide

Health-based businesses are growing in popularity these days as people search for ways to boost their lifestyle, and they can encompass many different aspects. From teaching individuals how to eat better to becoming a personal trainer, there are several options for those who want to start their own business by helping others take care of themselves. As with any business, it’s important to take the right steps in the beginning to ensure that you have the best tools to help you along the way. Need some inspiration? Take a look around Kai Boyer Fitness to get an idea of how to make the most of your skills and translate them into a thriving business. 

Here are a few tips on how to get your startup off the ground:

Set up the foundation

Before you can jump into your business, you’ll need to set up the foundation by creating a structure–such as an LLC or corporation–as well as figuring out a unique name and writing out a business plan, which will act as a guide for you and for potential lenders or investors. Finding funding is a crucial step that can take some time, so be prepared to put a significant amount of care into that aspect. Look for grants and loan opportunities in your city and consider all your options, including crowdfunding.

Surround yourself with the best team

As you begin the process of setting up your business, you’ll soon find that it’s nearly impossible to tackle everything yourself. That’s why it’s so important to surround yourself with great employees who can shoulder some of the tasks while working on your goals with you. If you have like-minded friends or family members, that’s a great place to start; you can also take a look at LinkedIn and other social media sites to find individuals who are as passionate as you are about healthy living. Think of what you want your business environment to be like, and how you can support your employees by offering benefits and establishing a positive culture.

Market mindfully

Once you have the right team, figuring out your marketing strategy is the next step, and it’s a big one. This is how you’ll let potential customers or clients know why they should choose you and your products or services, and it’s also how you’ll help them differentiate between you and your competitors. This requires thoughtful branding; as an entrepreneur who makes healthy living the centerpiece of your business, it’s important to show customers who you are and why they should listen to you, so sharing photos, videos, and other curated content will be key. You’ll also need an eye-catching logo that is easily recognizable; these days, you can design a logo online quickly with a customizable template. Simply choose the colors, font, and text you want and plug them in to create a memorable design.

Manage your money

Finally, it’s essential to have the right tools to manage your finances correctly. Whether you’re keeping track of receipts or need to keep up with cash flow for your marketing strategy, use accounting software that works for you so that your business stays on track while remaining compliant with the IRS. It can even help you manage any deductions so you can save time during tax season.

Starting a business of your own can be daunting, whether you’re building an e-commerce store or a personal trainer service. There are so many things to plan for that it can become overwhelming, but by taking your time and preparing as much as possible, you can make your business venture a success.

Photo via Pexels

Written by guest writer Kelli Brewer

your new bff..endorphins!

“Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t kill their husbands, they just don't.” - Legally Blonde

It’s no secret that exercise is good for not only your physical well-being but also your mental. Exercise releases a chemical in your brain that are LITERALLY feel- good hormones. Endorphins also trigger a positive feeling in the body, similar to that of morphine. Woah! You know that feeling you get after a good workout, or even a nice walk in fresh air? Yep, that feel-good feeling is caused by your new BFF endorphins. Here are a few reasons why you should fire up those endorphins:

ENHANCE YOUR MOOD

Because really..Who doesn’t want those happy feel good hormones?! Feel happier, more alert, and energized!

DECREASE STRESS & ANXIETY

In today’s world, anything we can do to help decrease stress levels and reduce anxiety is a winner in my book. Endorphins are responsible for the feelings of relaxation and optimism that accompany workouts. They also help with sleep which can ease anxiety and stress.

LITERALLY, CHANGE YOUR BRAIN

Endorphins are so powerful that they can literally change the chemicals in your brain. Endorphins block pain and increase sensations of pleasure. Yes, please!

BETTER SELF ESTEEM

All around feel better mentally and physically. Endorphins really are the answer my friends.

Book your next session with Kai to get these bad boys fired up and feel happier, more alert, and energized!

Written by Vanessa Laurel Whitby

Weight-Loss Tips Designed Specifically for Women

Men and women lose weight differently, thanks to biological and hormonal differences. One study shows men may control their hunger better than women, which could be another contributing difference. Thankfully, losing weight as a woman isn't impossible. It just requires a change in thinking and a focus on different lifestyle aspects. 

Visit the Doctor 

Several different medical conditions could cause weight gain in women. If you've recently gained weight without changing your eating habits or reducing activity, a medical condition could be the reason. 

A few medical issues that could lead to weight gain in women include:

• Hypothyroidism (an underactive thyroid)

• Cushing's syndrome

• Polycystic ovary syndrome (PCOS)

• Menopause

• Heart or kidney failure

Keep in mind that it’s recommended that women visit their primary care physician at least once a year.  

Up Your Hydration 

You should aim for eight eight-ounce cups of water each day at a minimum. Sometimes, you need to increase your fluid intake. For example, you would want to drink more if:

• You're pregnant or breastfeeding

• It's very hot or cold

• You've been active or sweating

• You're taking certain medications

• You have certain medical conditions

If you have problems getting enough fluids each day, consider investing in a hydro flask. These reusable water bottles come in various shapes, sizes, and designs. They allow you to carry your water wherever you go, reminding you to drink. 

Reduce Stress at Home and Work

If you’re constantly feeling stressed, you’re more likely to overeat, so it makes sense to take steps to alleviate these issues. Learn how to practice meditation, and make an effort to spend more time outdoors. If you’re suffering from work burnout, improve your time-management skills, establish boundaries, and take breaks during the day.

Diversify Your Workout Routine

There are many scientifically proven benefits of regular exercise. However, many people find exercise boring and have difficulty adhering to a routine. The key is to diversify your workout routine. For example, you may walk with a friend after work on Tuesdays and Thursdays. On Wednesdays, you could take dance, fitness, or martial arts classes. You could then add strength training on Mondays and Fridays, along with a rotating physical activity on Saturdays. 

You can transform your fitness and weight-loss routine by joining Kai Boyer Fitness. Through customized workouts and positive reinforcement, you can meet all your fitness and health goals. 

When working out, you need comfortable clothing that makes you feel confident. Depending on your activity levels, you'll want two to five complete exercise outfits. A few essential items you'll need are:

• Light-compression leggings

• Well-fitting tank or T-shirt

• Cotton bikini or brief underwear (since these are the most breathable)

• Supportive sports bra  

• Comfortable, high-quality sneakers

• A light jacket or hoodie (for colder days)

• Compression socks (optional, but recommended)

Find Reliable Help With Caregiving 

It's estimated one in four women are adult caregivers. Additionally, numerous are mothers who either work outside the home or provide care for their children full-time. Caregivers tend to place their own needs on the back burner, and female caregivers are especially at risk for neglecting their own needs and health.

If you're an adult caregiver or mother, you must find reliable help with caregiving. Reliable help may be professional, or it may come from friends and family. This gives you a chance to focus on your health uninterrupted for at least a few hours each week. 

Lose Weight With Tips Designed Specifically for You

Women lose weight differently than men, thanks to biological and hormonal differences. To live healthier, you must find the time to visit your doctor regularly, hydrate, avoid work burnout, and find a fitness routine that works for you. 

Written by guest writer Kelli Brewer

Live longer and fend off diseases with 30 to 60 minutes of weight training weekly, study finds from usa today

Gabriela Miranda, USA TODAY

March 5, 2022·2 min read

Spending just 30 to 60 minutes each week on muscle strengthening exercises can not only make you stronger, but also likely add years to your life, new research suggests.

Strength-building exercise has long been recommended by experts as life-enhancing. And there's been a growing body of research suggesting even a little exercise helps fend off disease and increases life spans.

This new analysis of 16 exercise studies found people who did 30 to 60 minutes of resistance exercises weekly had a lower risk of getting heart disease, diabetes or cancer, as well as 10% to 20% lower risk of early death from all causes, according to the study published Monday in the British Journal of Sports Medicine.

If one person combines 30 to 60 minutes of strengthening exercises with any amount of aerobic activity, they can see a 40% lower risk of premature death, a 46% lower incidence of heart disease and a 28% lower chance of dying from cancer, researchers found.

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Social media ads pulled: TikTok and Instagram pull ads by mental health company that linked ADHD to obesity

The published research analyzed 16 previous studies that pulled data from about 480,000 participants, ages 18 to 98, and most lived in the U.S. Results were calculated from the participants' self-reported activity.

"Many previous studies showed a favorable influence of muscle-strengthening exercises on noncommunicable diseases and early death risk," the study's first author Haruki Momma, a lecturer in the department of medicine and science in sports and exercise at Tohoku University in Japan, told CNN. "We could expect our findings to some extent because this study was planned to integrate previous findings."

Follow Gabriela Miranda on Twitter: @itsgabbymiranda

This article originally appeared on USA TODAY: Health study: Live longer by weight training 30 to 60 minutes weekly

Getting Through Grief_ Healing Steps and Healthy Goals

Navigating grief can feel like walking through a deep fog. In fact, grief has been proven to impact memory and clear thinking, which leaves you less capable of self-care. Yet, healing from loss requires mental and physical strength, so it's crucial to set healthy goals while walking through your loss. 

Psychologist Dr. Katherine King states, "Grief is a marathon rather than a sprint." Creating goals that lead you to care for yourself, help you process in a healthy manner, and get you focusing on your future can help you heal. 

Simplify Your Self-Care

This isn't a time to focus on challenging daily goals. First, you must concentrate on the basics of self-care.

• Maintain a schedule. Routines are centering and provide a flow to your day, which can help you remember to accomplish tasks, such as brushing teeth and eating. Wake up, eat meals, and wind down each evening at specific times.

• Move your body. Engaging in 15 to 20 minutes of exercise per day can release endorphins and improve cognitive function. Exerting energy also decreases anxiety and helps you sleep. 

• Get sunshine. Take advantage of the California sunshine, and exercise by walking outside daily. The melanin produced in the skin through sun exposure can help fight grief-induced insomnia. Sunshine is also a natural source of vitamin D, adding another boost to your health.

• Drink water. Water provides myriad health benefits. Buy a brightly colored water bottle, and keep it next to you for easy accessibility. Mindlessly sipping during the day can help you increase your water intake.

Write About Your Grief

Journaling through grief can help you process your pain. You can't process what you haven't yet discovered, so use a stream-of-consciousness technique to reveal feelings you hadn't noticed were brewing, such as anger. If you feel stuck, seek out grief-related prompts on the internet. 

Focus on Your Future

The loss of your loved one is a reminder that life is precious and you must live yours to the fullest. Re-examine your professional goals, and note what holds you back from accomplishing them. 

If education is the problem, set an appropriate goal. Lack of education can be a roadblock to career goals, so take this time to dive into working toward that continuing education certificate or bachelor's degree right here in Irvine. Research a reputable master's or doctorate program. An educational program can accompany you through your grief journey, keep you future-focused, and leave you with something useful: a degree.

Are you balancing family and job commitments? No problem. Online degree programs allow you to compare tuition rates, plan around your schedule, and complete a degree from home. When exploring your online options, be sure to choose an accredited program. The Irvine area is full of reputable universities and colleges, making it easy to set an educational goal today.

Self-Care Goals Help You Grieve

Loss is inevitable in life, and, unfortunately, nobody is exempt from suffering. However, you can empower yourself and carry some control of your grief process by setting helpful and healthy goals. Check out Kai Boyer Fitness for help with goal-setting and self-improvement.

Written by Guest Author, Camille Johnson

info@bereaver.com