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

Stay in Shape Even When Traveling

Summer is approaching which means SUMMER VACAYS! Even though travel plans may throw you out of your normal fitness routine, here are some simple ways you can squeeze in some fitness into your life. 

Airport Fitness:

Try to squeeze in a few workouts before you board a plane. I promise no one is judging you!

One-arm luggage rows (Use your bag as weight) 10 reps each arm

Incline Push-Up (Feet on floor, hands on the edge of a secure seat, like an airport lobby) 15 reps

Squats using hand luggage as weight - 20 reps

Airport Lunges- That’s right. These are just lunges you do in the airport :)

Take the stairs and skip the moving walkways.

Hotel Gyms:

Other options include hotel gyms. Even the most basic of hotels have gyms these days. I usually try to schedule hitting the gym in the early hours of the day, before any travel activities begin. 

Outdoor Adventures:

Workouts can be done outside of a gym too! Try to book fun activities like biking, hiking, kayaking, or even just walking through a new city. This can be a great way to explore a new place or even look at somewhere you have been before through new eyes. 

Though it is okay to take a few days off while on vacation, it is always nice to try to squeeze a workout in for both your mental and physical health.

HAPPY SUMMER AND SAFE TRAVELS!

xo,

Vanessa

Not all calories are equal – a dietitian explains the different ways the kinds of foods you eat matter to your body

Below is a link to a helpful article written by Yahoo News explaining how not all calories are equal.

https://news.yahoo.com/not-calories-equal-dietitian-explains-125846646.html

Signs You Could Benefit From Hiring a Personal Trainer

Regular physical activity helps you stay healthy physically and mentally. Exercise promotes cardiovascular fitness, improves strength, and enhances coordination. It can also help alleviate stress and minimize your risk of mental health issues like anxiety and depression. While some people work out solo, others prefer to enlist the help of a personal trainer.

How can you know if personal training is right for you? Read on to find out.

Signs it's time to hire a personal trainer

There are a few key indicators that could mean you'd benefit from one-on-one personal training. First, if you simply lack the motivation, having a trainer to hold you accountable can be a big boon. Your personal trainer will be your very own cheerleader, keeping you going on days when you don't want to get off the couch.

If you have trouble meeting the minimum exercise requirements for adults, it's also a good idea to go for a trainer. According to the Mayo Clinic, the average adult should get at least 150 minutes of moderate aerobic activity per week. Adults should also do strength training at least twice per week, targeting all major muscle groups.

If motivation isn't the issue, you may still want a personal trainer to help you meet certain fitness goals. For example, you may not be seeing the gains you want in terms of muscle growth—or be experiencing troubles reaching a personal best in your running times. A professional can provide expert advice on how to progress past such stagnation.

Benefits of hiring a personal trainer

Unlike an exercise class, which is generalized, all the attention is on you in personal training. Your trainer can help you set unique goals that are specific to your physical abilities and aspirations. Active recommends setting lifetime, intermediate, and daily goals, for example. Some trainers can also provide nutritional guidance to help you meet these goals.

Working out with a pro can also help you avoid injury. For instance, when it comes to activities like weightlifting, proper form is important. Your trainer will ensure that you aren't lifting in a way that could cause you harm. They can also provide practical support, like spotting you when you lift a particularly heavy set. 

Personal training can also be customized in terms of the format. For example, in the wake of the COVID-19 pandemic and related social distancing requirements, online fitness has become popular. As a result, many trainers now offer sessions either in-person or online, giving you the flexibility and freedom to choose when, where, and how you want to work out.

Choosing the right trainer for you and preparing for your first session

If you want to explore personal training, it's important to find a fitting professional who can help you reach your goals. Ace Fitness provides tips for finding a fitting trainer, like pinpointing individuals with an appropriate specialization and asking for references. Many professionals, like Kai Boyer Fitness, post testimonials on their websites.

You also want to consider the trainer's general service offering. For example, some trainers also provide nutritional guidance. Maintaining a healthy diet can be a critical component of meeting your fitness goals, so having someone create diet plans for you can be a worthwhile add-on on top of your regular training.

Once you've found the right trainer, you can prepare for your first session. Make sure to have a good pair of athletic shoes and comfortable workout clothes. Find exercise clothing that's tailored to your body's unique needs. For example, Kindred Bravely offers maternity and postpartum support leggings specifically for women who have recently had a baby.

A great personal trainer can provide the encouragement you need to exercise regularly and stay healthy. Consult the tips above to determine whether personal training is right for you.

Want more content about living your happiest, healthiest life? Check out the Kai Boyer Fitness blog.

Photo Credit: Pexels.com

Blog written by: Kelli Brewer

So Fresh ‘n’ So Clean

Kai Boyer Fitness has moved to a brand-spankin’ new gym and we are SO excited!

Our new gym has tons of great equipment that will assist in getting you to your goals and beyond. Our cardio machines include Erg row machines, Ellipticals, Treadmills, Assault bikes, and more!

The new gym also has Dual-stack cables, Smith racks, 2 Power Racks, Pull up /monkey bars, and Heavy bags. So what are these machines and what do they do? Let’s dive deeper!

Assault Bikes- What are these you ask? Well, these are heavy-duty exercise bikes designed directly from the feedback of athletes and coaches. The Assault AirBike reinvents and retools nearly every component of the traditional fan bike.  The key to these bikes is you set your own pace. The resistance adapts to your own output, and the bike’s multiple, custom seat adjustments make for a more comfortable, customized ride. 

Ah, the classic and beloved treadmill. What would a gym be without one? Treadmills are the ultimate cardio machine. They work by a moving belt that is powered by a motor. The person exercising sets the speed of the belt and proceeds to run on the surface of it as fast or as slow as the belt is moving. Incline, decline...the treadmill gots you girl!

The elliptical. One of our all-time favorite cardio calorie-burning machines! An elliptical trainer or cross-trainer is a stationary exercise machine used to stair climb, walk, or run without causing excessive pressure to the joints. It is a great cardio option because it gives both your upper and lower body a workout. BAM! Time saver!

Get your row on with our new rowing machines. Rowing machines can help improve your posture as you build strength and offer a whole-body workout that engages your arms, legs, core, and back. Yes, please! The rowing machine is a great full-body workout that can improve both strength endurance and cardiovascular endurance.

The purpose of a double pulley is to increase the mechanical advantage of the system, thereby reducing the effort required to move a given load. As more pulleys are added to a compound pulley system, the weight of the load is divided and the load becomes easier to move.

Smith machines, or Smith cages, were named after Rudy Smith, the gym owner who invented them. With a Smith machine, you have twin rods that guide your barbell, so it can move only in a vertical motion. There are also safety stops on the guide rails so you can set how far the bar will descend.

 A power rack is the ultimate gym equipment. You can use it for back squats, front squats, shoulder press, deadlifts, bench press, and heavy rows.  These power racks enable you to lift heavy free weights without needing a spotting partner, then you must add a power rack to it. The power racks are versatile, they can be used to perform more than a dozen exercises.

Monkey bars aren't just great playground equipment, they are a fun and great way to improve your posture and strength too. Monkey bars can also be used as to provide a great exercise that can help maintain postural strength. 

Heavy bag workouts can help to improve technique, provide strength training for power, build better balance and coordination, and even reduce stress. One of the most apparent benefits of hitting the heavy bag is that it improves your boxing technique. 

There are so many different combinations that Kai can tailor directly to your workout plan. Message us today to get started and hear all about our GRAND OPENING SPECIALS!

The Kaizen Method..for YOUTH

Living a healthy lifestyle starts with building the foundation young. One of the most important things is teaching your kids the importance of a healthy lifestyle. Teaching children about how to lead a healthy lifestyle today will produce healthy, productive adults. That’s why so many parents are now hiring personal trainers for their children. Not only can starting endurance training help your child with their sports, it builds healthy habits that will be brought into adulthood.

Kaizen Physique, created by Kai Boyer, has now added youth training programs into their “Kaizen Method.” The Kaizen Method is all about building healthy habits, so why not start forming healthy habits before bad ones are even formed.

While Kaizen still focuses on proper form, they like to keep it fun for the kids. Kaizen trainers look for engaging exercises and find ways to incorporate their interests into their workouts. For added fun with the younger kids, trainers will do fun memory games and math games. This method is both educational and keeps their brain active and not thinking about exercising.

Kaizen Trainer, Michelle Sapinoso, has been researching what activities specific clients like and incorporating those interests into their programming.

Besides improved endurance in sports, flexibility, increased muscle tone, weight loss, parents have also noticed that their children display increased self-esteem and confidence. This has also led to better eating habits, and even better grades in school. Kids have been responding so well to the new addition to the Kaizen Method that they have no allocated spots just for youth.

Sign up your child today and see the amazing improvements it can do for your children.

reflection and goal setting

Happy New Year!!

A new year means a fresh start.

Starting your new year with REFLECTION and GOAL SETTING is an amazing way to start the new year. At the end of each year, I love to take a moment and reflect on what I accomplished. Time goes by so quickly, and sometimes we don’t take time to stop reflect and look at what we have accomplished. Stop and celebrate your small moments and your small wins. Looking back, we didn’t know how 2020 was going to go. So while reflecting be flexible with yourself. Focus on all of the things you did make possible!

Thought-Starters:

What did I contribute and accomplish and what did I do to grow personally? What things did I do to help propel me towards my future? What goals did I accomplish? What am I still working towards?

While doing a reflection we may still be working towards some goals, and that is amazing too. Sometimes you don’t always accomplish everything you wanted to through the year and that is okay. It is a time to be flexible with yourself, assess where you are at. And move forward.

This fresh start is an amazing time to set new goals. We don’t know what the future will hold, so keep that in mind as you move into 2021. Work on the things you can control and keep your goals attainable. When we set attainable goals, it helps us stay on track for the larger things we want to accomplish.

One of my biggest goals for the new year is to be consistent with self-care and personal growth. Something that helps me stay on track with my personal growth and goals is journaling. Journaling has so many benefits. Personally, it helps to keep my thoughts organized which helps my anxiety. One of my favorite ways I do this is by using The Kaizen Journal. The Kaizen Journal is meant to be your guide in stimulating new thoughts, ideas, and methodologies throughout your journey of self-exploration. Journaling helps me dive deeper into self-exploration and set and achieve my goals. This is a huge part of my self-care routine.

While setting new goals for this year I am using baby steps. I am setting small attainable goals that will help me feel better overall. I break down my goals into daily, weekly, or monthly actions. From there, I break them down into personal or professional. Being able to view my goals into broken-down steps allows me to not feel overwhelmed by the large picture. This helps keep me on track with small wins along the way. Just keep in mind, we do not know how this year will play out, so be gentle with yourself.

Thought starters:

What do I love about my life? What am I thankful for? Where do I want to grow personally? Where do I want to grow professionally? What is one daily habit I can improve?

You have the power and choice to make every day amazing. Take this fresh slate and run into 2021 with a positive badass attitude!

10 Ways To Get...M O T I V A T E D

Remember Your Why - First off, where does your motivation stem from? What motivates you? Is it to have a better life? To lose weight? To be the best version of yourself? It is important to be clear what gets you motivated to get big results. Identifying where your goals stem from can help keep you motivated and on track for success.

Set a Short Term Goal - A great way to keep up motivation is to set an attainable short term goal. Setting a goal that you can easily work towards can shift your mindset and build momentum. Think of changing your mindset from “I want to lose 15 pounds, to I want to run for 15 minutes.” This can still be challenging but is realistic and attainable. Breaking bigger goals down into smaller milestones helps you see your progress and stay motivated.

Get Yourself a Planner - This is huge for me. This allows me to plan out my days and tasks and actually get shit done. When you plan out your day, you can make time for the things that need to get done. Having a set schedule for working out is a great way to plan ahead. Knowing that I scheduled a 5:30 fitness session after I get off work allows me to mentally prepare and not plan anything else. I am less likely to skip out or make other plans when I have it in my planner.

Stay Hydrated - A lack of water can easily cause fatigue and therefore a lack of motivation. To keep your energy levels high naturally, keep drinking water throughout your day.

Switch it Up - Change up your routine so you don’t become stagnant. This is why working with a personal trainer can be so great. You have something new everyday that is tailored to fit your goals and your needs.

End Each Day Prepping for the Next - If your goal is to work out early the next morning, make sure you pack your gym bag and anything you need the night before. If your goal is to wake up early and make yourself a healthy breakfast before work, then plan out your work outfit the night before. These small tasks will help you when that alarm goes off and set you up for a successful day.

Get Moving - If you are trying to get motivated to exercise: congratulations! Exercising will actually help you get more motivated. The reason behind this is that exercising releases certain hormones that cause you to feel energized.

Reward Yourself- Set a reward for yourself. “My goal is to work out 4 times a week for the next month. If I do this, I will go buy myself a new workout outfit” YES GIRL. You deserve it!

Visualization - Visualize the outcome of your goal. Imagine what it will be like once it is accomplished. Place yourself in the situation. How do you feel? What has changed because you were able to achieve this goal? Make it as real as possible and refocus on this anytime your motivation is waning.

Remember to Rest - Motivation differs from day to day and some days it is important to listen to your body. Don’t push yourself too hard on the days when you really aren’t feeling it (that time of the month, or just feeling burnt out) Allow yourself to reset and rest so that you don’t get burnt out. Something that usually helps me when I am feeling this way is unrolling my yoga mat and just simply stretching. This maintains the habit of caring for your body daily without making you feel like you have fallen behind.

Your limitation—it’s only your imagination.

Becky..Put the Pumpkin Spice Latte down!

It may be basic season, but that Pumpkin Spice frap may be leading you to pack on the pounds.

“A grande pumpkin spice latte with 2 percent milk and whipped cream is 380 calories, according to Starbucks' website. This includes 14 grams of fat, 52 gram of carbs and 50 grams of sugar.”

Most pumpkin spice lattes are super high in sugar and processed ingredients. A Grande Caramel Frappiccihno made with whole milk and topped with whipped cream has 66 grams of sugar. Imagine drinking 16 tablespoons of sugar!

Especially keeping in mind that the AHA recommends that men eat no more than 37.5 grams of sugar daily and women eat no more than 25 grams of sugar daily. For a sweet-treat alternative, order the Iced Caramel Macchiato with only one or two pumps of syrup.

Easy Swaps Drink Swaps

• Try putting less sweetener in your coffee or tea in the morning.

• Just say no to that extra extra frap ladies. Try using an unsweetened almond milk in substitute.

• Starbucks automatically adds four pumps of syrup to your flavored latte. But that doesn't mean that you need to keep it at four — you can actually customize your drink by asking the barista to use only one or two pumps instead.

• Avoid using sugar alternatives. Artificial sweeteners can be anywhere from 200 to 13,000 times sweeter than real sugar. This can fool your brain into thinking that you’re actually eating sugar. In the long run, these substitutes can trigger sugar cravings, making it harder for you to stick to your eating plan.

If you want to enjoy your fav cozy time drink at home with less of the guilt, try this recipe!

2 tablespoons canned pumpkin puree

¼ teaspoon cinnamon

⅛ teaspoon each ground nutmeg

Pinch of sea salt

1 teaspoon pure vanilla extract

½ cup unsweetened almond milk

½ cup hot brewed coffee

1 tablespoon almond butter

1. In a saucepan over low heat, combine ingredients (minus coffee and almond butter). Stir until warm and fragrant, about 3 minutes.

2. Transfer to a blender and add coffee and almond butter. Blend until well mixed and frothy. YUM!

The NEW Fitness Scene

The NEW Fitness Scene…

OUTDOOR SESSIONS!

Let’s get Outside Ladies!!

So it’s been 6 months…and you have fallen off of your normal fitness routines. We get it..times are weird. But now IT IS TIME TO DROP THE EXCUSES and get back in the game (all while staying safe)

Grab your gal friends and join the new hottest fitness scene. OUTDOOR FITNESS!

Yes, that’s right! We are going to be moving our butts outdoors. These outdoor fitness sessions have been gaining popularity recently. Friends are joining together (while safely social distancing) to get in shape and feel a sense of community. This is a great way to have some fun, get some socialization in, while burning calories. Outdoor workouts focus on functional fitness, HIIT Circuits, agility training and core. It’s definitely a win-win for everyone. 

At Kai Boyer Fitness, we have developed a way for everyone to feel a sense of community. We are lacking the interpersonal connection that we use to receive. Exercise can become a lot more fun if you involve family and friends. Instead of meeting a friend for lunch or coffee, ladies are now meeting their friends for outdoor fitness sessions. Outdoor workouts are truly the way of the future. No matter the day or time, there is a time slot for you to schedule your workout. 

Contact Kai Boyer Fitness to join the tribe today!

MEAL PREP…YOUR NEW BFF

February 26, 2020  By Vanessa  In Exercise  No Comments

Picture this…you get home from work and you are feeling exhausted. You walk to your refrigerator to figure out what to make for dinner. You close the door…and order pizza. Uh oh!

Life can get busy and healthy eating often gets put on the back burner. Staying consistent with your goals can be tricky when you don’t have the time to dedicate.

With meal prepping, you not only save time and money, but you will reach your weight goals much easier.

Here are a few reasons you should meal prep:

1. Save that money!

Eating healthy does not have to be expensive. With the right planning you will save money by only buying what you need. You can utilize everything you bought and eliminate excess because you know exactly the amount you need. No one likes to throw out old produce!

2. Reach your weight goals

Planning your meals in advance is key to weight loss as you know exactly what you are putting into your body, and how much. A weekly meal prep routine allows you to control how many calories you are inputting everyday.

3. Save time grocery shopping.

Go in prepared with a list. Once you know what you will be making that week, you can get in and out without wandering around isles you don’t need to be in. Saving you time..and again money!

4. Portion Control is key

The beauty of meal prep is that it teaches you balance. Packing your meals in containers refrains you from being able to reach for more. If you want to lose weight and consume the right amount of nutrients, portion control is vital.

5.  Get back your time

The best part about meal prep is that you get to choose ahead of time what you will be eating! So you don’t waste time deciding what to eat or cook. This will lead you to make healthier choices and avoid the temptation to consume junk food!

We are here to help you! Our team is happy to make house calls to educate you on proper nutrition and help you plan out your meals for the week.

There are so many amazing meal prep recipes to try..so have fun and let the meal prepping begin!

Tis the Season…

December 18, 2019  By Vanessa  In Exercise  No Comments

Tis the Season for…..overindulging living!

The holiday season is upon us and that means endless holiday parties, holiday baking, comfort food, cocktails, and more. And while many times it is easy to fall off the fitness wagon..here are a few tricks to have your cake…and work it off too!

• Exercise early…get it done first thing in the morning so you can still attend that afterwork holiday gift exchange.

• Find healthy alternatives for your holiday comfort cooking…like switching out sour cream for greek yogurt or butter for apple sauce!

• Ditch the tempting sugar filled holiday cocktails and stick to red wine or spirits & soda water.

• Plan ahead. Schedule out the days you will be unable to exercise and make sure you stick to your workout schedule on the alternative days.

• Set a short term goal. Work with your personal trainer to come up with a plan that fits your busy life in this crazy time.

• Add in HIIT training and full body blasts to your workout routine to maximize your time.

• Regift that box of chocolates that your coworker gave you 😉

Indulge for a NIGHT…not the SEASON!

Forever Fit

January 20, 2020  By Vanessa  In Exercise  No Comments

Senior Fitness does more than keeping your body and mind healthy…It can save your life. 

Did you know that each year, more than 25 percent of adults 65 or older have a fall, and 3 million are treated in emergency departments for fall injuries, according to the Centers for Disease Control and Prevention.

As we age, our ability to maintain our balance is often diminished, bringing a sense of fear and even more loss of movement. Often the loss of balance stems from a combination of loss of muscle control. This is why maintaining your fitness as you age is so important. Building strong muscles and bones can help keep you safe. Adding strength training to your fitness routine can also be a huge benefit.

Not only will exercise help strengthen muscles, it also helps with cognition, helping to stimulate the brain and possibly slowing the progress of dementia, which is important as Alzheimer’s and other forms of dementia provide an additional risk factor for falling. However, all seniors can benefit from exercise as it improves strength and balance, improves physical fitness through strong muscles and flexible joints that allow greater independence, keeps bones strong, reduces the risk of osteoporosis and breaks that occur because of falls, according to The Caring Senior Service National.

Regularly doing fall prevention exercises reduces fall risk by specifically strengthening key muscles and joints to improve balance. Specific strength, balance and flexibility exercises can easily be added to of your everyday resistance workouts.

A number of lower-body strength exercises—especially those that strengthen your legs and ankles—also can help improve your balance. These include the back leg raise, side leg raise, knee curl, and toe stand exercises.

Falls can have very serious consequences as we age, but there are ways that can help you age gracefully. We have designed a fitness program to help with balance and stability and have trainers who specialize with senior adults. Please always feel free to ask any questions or book a session with us today to find out how we can help you.

Self-Care Sunday

November 16, 2019  By Vanessa  In Exercise  No Comments

Self-Care Sunday…We’ve all heard this term lately..but what does it really mean?

Indulging in self care on a specific day can help us stay accountable for taking care of our needs on a weekly basis. This is not limited to Sunday’s..in fact, if you can utilize some self care on any day it is a win!

Your self-care day should be packed with actions of loving-kindness towards all aspects of your personal life. Towards your body, towards your mental body, towards your spiritual self, and towards your emotions.

Here are a few simple ways you can have a self-care day:

• Turn off your alarm and slowly wake up with your body’s alarm clock.

• Mindfully drink a cup of tea or coffee.

• Do a couple of morning stretches.

• Prepare a healthy, soul-charging and energizing breakfast

• Pamper Yourself. Have an at-home spa day.

• Take a relaxing bubble bath, apply your favorite face mask, or give yourself a fresh manicure.

• Have a long, loving, steaming shower, and take the time to exfoliate your whole body.

• Put on comfy clothes.

• Meditate.

• Turn off your phone and all other electronics for an X amount of time.

• Get some flowers or a new plant

• Take a long walk outside

• Practice Gratitude with a gratitude journal.

• Set your intentions for the week ahead.