We are so excited to introduce our new fitness podcast, client interviews, behind the scenes client meetings, trainer and workout planning and so much more. In each installment you will... ✔ hear exact tips and strategies recommended to our top client transformations
Derek Kuryliw, fitness Yoda :)
The difference between BMR, Active Calories, Total Calories and how many calories you should eat daily to lose body fat...
If you want to weigh
Did you take your foot off the gas just a little bit this summer with your workouts? Maybe a few extra cocktails or "low cal" seltzers on the boat? Well then you might notice that you're a little bit more bloated than you are just a few short weeks and months ago. If so you will inevitably be tempted to go on a quick fix crash diet or completely cut out carbohydrates to see some short-term success. The problem with this strategy is that when you are ready to get back into working out on a regular schedule or clean up your diet a little further, you won't have the fuel or the energy or the motivation to push harder. So you essentially hit a plateau before you even get started, all because you wanted to lose a few quick pounds and see results quicker in the beginning. Here are the exact reaction steps you should start doing immediately to create an awesome foundation for your muscular, respiratory and cardiovascular systems!
How to use your wearable heart rate trackers to burn more body fat including...
What if you made 25% progress every 90 days towards that goal that always seems impossible?
"What you do not HATE, you'll begin to TOLERATE" What are the things in your life that you have slowly began to tolerate over time, that you wish were not in your life anymore? No matter if it is pain, your weight, or how others treat you it all comes down to what you'll tolerate. If you are tired of these things (or anything) in your life it is time to change your relationship to the situation. Here's how
What ingredients are in your "cookie"?
Are you someone who's ALWAYS LATE getting where you're going? If so I bet you also make this SAME mistake when it comes to losing weight on the scale too ⚖️
If you have knee, elbow, shoulder, hip or back pain listen to this!
What's the best workout for you to get a lifetime of results, health and pain-free happiness? The answer is the one that you can continue to do day after day, week after week, month after month and a year after year. If your workouts leave you feeling overly sore or unable to do basic human functions the next day, chances are you won't stick with it for long!
To see changes you need to make changes! Things like... ✅ morning cardio, ✅ a few laps after a workout, ✅ daily ab burns in front of the TV, ✅ walking the dog after meals, ✅ switch from low reps to high reps, ✅ switch from high reps to low reps, ✅ get off the bike and push a sled, ✅ pull a sled, ✅ stretch your tight muscles, ✅ journal, pray or meditate You don't have to do all of these things or even ANY of these things. You just need continuous progress. Think of your body as living with my ADD. It's need CONSTANT new stimulus to keep it's attention
Such an important message here
You're KILLING your progress making this one simple mistake... By taking off Thursdays from working out you set up an inevitable trend that we have seen historically over the nine years training clients at LiveFit. Over the last almost decade of LiveFit Thursday's have almost always been the slowest day of the week. Now while I highly recommend taking days off when necessary to stretch, rest your body, have a social life or whatever it might be.... ...unfortunately this simple move typically leads to also taking off Friday's, Saturdays and Sundays! This simple little action might not seem like much, but when you do the simple math you are setting yourself up for 208 days OFF from your workout program over 52 weeks. That's almost 60% of your year spent on "off days"! Where this really adds up over time is the fact that typically we are not as conscious of the foods that we are eating on our off days. We are also not stretching as we normally do before a workout and we are not getting our heart rate up during our typical warm-up. So it's not just the workout you are missing. Your muscles are missing being stretched and primed for activity. Your heart is missing the accelerated blood flow and nutrients it carries with it throughout your body. Your brain is missing the endorphins released during exercise making you happy and more energetic. Your confidence suffers because internally deep down you know when you are taking steps in the right direction, and when you are not. So don't skip Thursdays! Instead what I recommend in the video below is something that has been working really well for our clients over the last few months. It's a new strategy we have started incorporating that allows busy moms to only attend three workouts per week, but still get the equivalent of five or six workouts for the week. Or, just a moving. Stretch, walk, lift or anything else that keeps your body moving to prevent rust, keep the metabolism burning hot and keep inching you closer to your goals! Committed to your fitness success, D
There's the inevitable suck that follows starting any type of new program, routine and especially when it comes to exercising and nutrition
Do YOU have these 3 meals planned and packed? If not, you can expect your body and health to continue trending in the WRONG direction ❌
Want 2021 to start and end different than 2020??? 1. MOTIVATION - what gets you started, but often fades fast after real life kicks in 2. STRUCTURE - what most people avoid, yet desperately crave and need 3. MEASURABLE GOALS - thinking and feeling good is one thing, but if you cannot measure it you are only trusting your memory to compare pre and post results... Let's face it we all suck at remembering things so let's not rely all of our success on this! 4. MINI DEADLINES - this is how you combine #2 and #3 without losing motivation. Think of mini deadlines as a vacation, you never miss vacations
Here's (over) 11 of the top fitness holiday gifts still available AND under $50
Here's a little peek of our year in rewind, goals we set, hurdles we faced and how you can prepare to dominate your 2021
Time to call it quits for the year? Not worth it???
Today we are talking about the best workouts for fat burning, metabolizing food better and "knocking off the rust" on your joints. Whether you are a newbie or a veteran on your fitness journey, these quick workouts can be just what you need to take you to the next level. It is simpler than you anticipate, but will you do it?
WATCH THIS!!! You cannot undo yesterday, but you can use these 3 steps to make sure you're metabolizing as many calories as possible the next 3 days. Here's how to do it... 1. Move more and use your muscles to burn more calories for an additional 72 hours 2. Get back to normalish eating (w/ yummy some leftovers of course) 3. Over hydrate to avoid hunger cravings caused by dehydration from excess sugar & sodium yesterday This is a quick video but super important to master these tips and improve your health, energy and belly bloat
1. Avoid H.A.L.T. - Hungry, Angry, Lonely, Tired 2. Battle the Bloat - fluid retention strategies 3. Pregame...HARD (watch to see what I mean) 4. Take Naps - meditate, pray, nap, turkey comas 5. Impact - call, text, give back or help someone Watch and let me know which tips you find most useful, as well as how you plan on celebrating your Thanksgiving in the comments!!!
Not a fan of fasting or intermittent fasting? Here are three easy alternatives: 1.) whey days, 2.) lean & green days, 3.) fast & whey days
Here's how to reset your metabolism, control your blood sugar, strengthen your willpower and lose a couple of pounds in the process!
How do you know when you have had results earned from your efforts? Do you gauge it by body weight? Do you take progress pictures? Do you measure your body parts? Learn the best way to stay on track and document your journey with maximum effectiveness!
It's one of the single most used supplements in the world yet there is so much misunderstanding about them. Here are all the do's and don'ts of protein powder, what sources I prefer and how to best use them for maximum results!
Sometimes we are craving things that just don't fit in our day-to-day meal plan. Should you avoid them and push through? Should you give in to the temptation and eat it? Somewhere between those two extremes is a planned and controlled indulgence 1-2x weekly. But the key is using a self-reflection report card each week which I'll explain to you in this new podcast!
How to lose weight and stay in shape during the hardest time of the year!
If you haven't joined our free Nutritional Ninjas 101 coaching group, here's what you miss tonight... Breaking down the differences: Low Carb vs Intermittent Fasting vs Hybrid plans The meal plan starts this Sunday, it's not too late to join. Click here ⤵️ https://www.facebook.com/groups/nutritionalninjas101/
Feel like you're starting completely over? Had setbacks because of injuries, covid, life? Need to reinvent yourself? Here's how...
This is an impromptu video on our private Facebook support group that I think needs to be shared with everyone. So many people put so much emphasis into the gym they work out in prior to quarantine, only to find out that it is only one of many tools available to you. Fitness is about compiling healthy long-term habits with daily consistency, not how hard you can work out or how strict you can diet. This podcast will open up your eyes to the lessons that are right in front of you that I've learned through quarantine!
Day #15 of 25 - Top Summer Tips to Get Leaner & Healthier
Day #14 of 25 - Top Summer Tips to Get Leaner & Healthier
Day #13 of 25 - Top Summer Tips to Get Leaner & Healthier
Day #12 of 25 - Top Summer Tips to Get Leaner & Healthier
Day #11 of 25 - Top Summer Tips to Get Leaner & Healthier
Day #10 of 25 - Top Summer Tips to Get Leaner & Healthier
Day #9 of 25 - Top Summer Tips to Get Leaner & Healthier
Day #8 of 25 - Top Summer Tips to Get Leaner & Healthier
Summer is coming and so is the hot Florida sun. It's time to get your body ready for vitamin D and your confidence ready to rock your favorite bathing suit. Too many people try to go 0 to 60 and burn themselves out with fad diets, magic weight loss pills or crazy cardio regimens trying to get ripped. But what ends up happening instead is they burn out, get hurt, rebound their weight loss and end up looking worse in the end. For the next 25 days I'm going to walk you through simple, yet effective strategies that you can use consistently for the rest of your life to get lean and STAY LEAN! Make sure you subscribe to get updates daily
Summer is coming and so is the hot Florida sun. It's time to get your body ready for vitamin D and your confidence ready to rock your favorite bathing suit. Too many people try to go 0 to 60 and burn themselves out with fad diets, magic weight loss pills or crazy cardio regimens trying to get ripped. But what ends up happening instead is they burn out, get hurt, rebound their weight loss and end up looking worse in the end. For the next 25 days I'm going to walk you through simple, yet effective strategies that you can use consistently for the rest of your life to get lean and STAY LEAN! Make sure you subscribe to get updates daily
Summer is coming and so is the hot Florida sun. It's time to get your body ready for vitamin D and your confidence ready to rock your favorite bathing suit. Too many people try to go 0 to 60 and burn themselves out with fad diets, magic weight loss pills or crazy cardio regimens trying to get ripped. But what ends up happening instead is they burn out, get hurt, rebound their weight loss and end up looking worse in the end. For the next 25 days I'm going to walk you through simple, yet effective strategies that you can use consistently for the rest of your life to get lean and STAY LEAN! Make sure you subscribe to get updates daily
Summer is coming and so is the hot Florida sun. It's time to get your body ready for vitamin D and your confidence ready to rock your favorite bathing suit. Too many people try to go 0 to 60 and burn themselves out with fad diets, magic weight loss pills or crazy cardio regimens trying to get ripped. But what ends up happening instead is they burn out, get hurt, rebound their weight loss and end up looking worse in the end. For the next 25 days I'm going to walk you through simple, yet effective strategies that you can use consistently for the rest of your life to get lean and STAY LEAN! Make sure you subscribe to get updates daily
Summer is coming and so is the hot Florida sun. It's time to get your body ready for vitamin D and your confidence ready to rock your favorite bathing suit. Too many people try to go 0 to 60 and burn themselves out with fad diets, magic weight loss pills or crazy cardio regimens trying to get ripped. But what ends up happening instead is they burn out, get hurt, rebound their weight loss and end up looking worse in the end. For the next 25 days I'm going to walk you through simple, yet effective strategies that you can use consistently for the rest of your life to get lean and STAY LEAN! Make sure you subscribe to get updates daily
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