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!

LiveFit Radio Podcast with Derek Kuryliw??

Summer Fluff to Fit for Fall ➡️ 3 simple steps!

?️ STOP. Don't skip this one! "How often should I switch up my diet?" "Can you really lose weight every week and how often should you keep your body guessing?" In this video I go over the exact strategies I use with our high performing contest athletes Rolando Saldivar , Hope Rozzi and Mike Vavasis that work for everyday moms, dads and grandparents as well.

When to Switch Things Up for Continuous Fat Loss

How to use your wearable heart rate trackers to burn more body fat including... ? creating a 500 calorie daily deficit ? optimal heart rate for fat burning ?️ when to stop exercising ❌ common mistakes and misinformation No matter which brand you use whether it's an Apple, Samsung, Fitbit or Garmin HOW YOU USE THE INFORMATION is more important than where you get the information from! ?

Using Your Fit Bit for Fat Loss

What if you made 25% progress every 90 days towards that goal that always seems impossible?

25% Progress Every 90 Days

"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 ? --- If your health, body weight, body fat percentage and body image are not to your level of standards or expectations right now, ? contact me about our 30 day Summer Shredder program that starts May 3rd and runs until Memorial Day week!!! ???

"What you do not HATE, you'll begin to TOLERATE"

What ingredients are in your "cookie"? ? The cookie is the outcome, but the individual ingredients added, the temperature cooked, the duration, etc leads to how the cookie tastes. So if you're not seeing the results you'd like, you don't just stop eating cookies... ...instead you go back to the drawing board and see which ingredients you liked, which you didn't, which you need to add more of, and which you can scrap. - HOW THIS PARALLELS TO FITNESS - So often I will hear somebody say that "so and so did THIS and got THIS result, but I didn't." But what we don't realize is all the other ingredients that have gone into the cookie. In this case the ingredients are: ✅ your meals, ✅ your water intake, ✅ your sleep, ✅ your calorie consumption, ✅ your protein, ✅ your weight training, ✅ your cardiovascular exercise, ✅ your stretching... ...and on and on. The list of ingredients when it comes to your fitness transformation is endless. And just because you don't like the current taste of your cookie, doesn't mean that you give up eating cookies forever. Instead it means you tweak some ingredients and get back into the kitchen to get it right! --- Thank you Dr. Frank Corbo for teaching us this lesson 4 years ago ???

What ingredients are in your "cookie"? ?

Stop ?️THIS is why you are NOT losing weight! ? By following the 2 steps I share in today's video you should consistently be able to lose 2 POUNDS OF BODY FAT each week. This isn't a crash diet. This isn't a quick fix. This doesn't matter where or how you workout. This is just math and science ✅? Calories Consumed vs. Calories Burned It starts with knowing your numbers (BMR and body fat %) and doing some quick subtraction. ? BMR-500 = Daily Calories to Lose 1lbs/week Then each day when you move your body to burn ? -500 additional calories, you will synergistically create a 1000 calorie deficit daily. 3500 calories = 1 pounds of FAT 7000 calories = 2 pounds of FAT So if the continuous yoyo dieting, crash dieting or starving yourself isn't working...GOOD! Because it led to you watching this video today and learning the correct way to take care of your metabolism, fuel your muscles, maintain energy and starve your body fat ??

THIS is why you are NOT losing weight! ?

It's time to adjust your personal thermostat!?️? If you keep hitting plateaus and dead ends in your life then you need to watch this NOW!!! I'm going to offer my video Cliff Notes below... PERSONAL OR PROFESSIONAL ROADBLOCK? ⬇️ Step #1 Aquire New Knowledge New Goals or Limits are Required ⬇️ Step #2 New Beliefs are Required Then you need to believe "I deserve this!" which is one of the hardest steps, because our personal thermostat determines what we will tolerate and what we will work for... ⬇️⬇️⬇️ Step #3 3 Things to Help w/ Change 1.) Mentors or Influences Find someone else who has accomplished what you want to achieve yourself. 2.) Habits Emulate successful habits used by others who have accomplished what you want to achieve 3.) Beliefs If someone else can do it, so can you. Follow their lead, incorporate their habits and believe you can! ⬇️ Step #4 Breakthrough Your Plateau You have now raised your thermostat! But the more assertive and motivated you are, you'll also plateau at this level sooner or later and need to readjust again. The key is to always trust this cycle of personal discovery and growth so that every time you feel yourself starting to plateau that you incorporate these steps as quickly as possible to continue motivation and momentum. You can do this and you deserve it!!! - - - #morningmotivation #fitnessmotivation #fitness #goals #plateaus #roadblocks #thermostat #edmylett #perfectday #perfectdayformula

Breakthrough Your Plateaus ?️‍♂️?

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 ⚖️? Here's the example... Let's say it takes you 12 minutes to drive to work everyday. Then one day it takes you only 7 minutes because every light is green and traffic is clear. Many people (almost everyone) will now allocate ONLY 7 minutes for their morning commute. This will lead to them being late the majority of the time because of unrealistic expectations. Here's the weight loss example... You have the comfortable weight that your body always likes to hover around. But there was this one time that you dieted extremely strict and exercised like a maniac and got yourself down 10 lbs lower than your comfortable weight. Many people (almost everyone) will now use their temporary weight as their long-term goal that they base all success off of. So no matter how well, how consistent or how committed you stay with your fitness program, you are always comparing it to the unrealistic weight that you achieved "that one time". Here's what to do instead... Start using the unrealistic goal as your "fighting weight" and try to stay within 10 lbs or so of that number. Just like a boxer, UFC fighter or bodybuilder it is unattainable to stay at your fighting weight year round. But there is a happy and comfortable maintenance level somewhere within 10 to 15 pounds of that fighting weight. Your goal should always be within striking distance of your fighting weight. It is easier to stay in shape and it is to get in shape! This way for the rest of your life if you ever need to tighten up for a cruise, lose a few pounds before vacation, for fit into that little black dress... You know that you can achieve your goal weight within a 4-6 week time frame! It will always be less intimidating and much easier to wrap your head around committing to 4-6 weeks of effort than it is to focus on a 20 or 30 lbs weight loss goal over the course of 4-6 months. Make sense? I hope this simple switch in perspective will allow you to carry around a few extra pounds without guilt, and give you the confidence to shred those few extra pounds with less time and effort!

What is Your "Fighting Weight"?

If you have knee, elbow, shoulder, hip or back pain listen to this! ??‍♂️ What if I told you that you needed to stop stretching in order to heal your injuries? Okay well that's not entirely true, but it's a component we'll discuss in today's video about how to overcome injuries to your muscles, tendons and ligaments. Just like the knot in this rubber band, if I continue to pull and pull at it the knot will only get tighter. Yet when it comes to injuries to our muscles all I ever see people do is one of two things: rest or stretch What you need to do is... 1. Warm-up the muscle prior to exercise/stretch 2. Locate and apply pressure to the injury 3. While applying pressure, go through range of motion 4. Afterwards apply ice and a tens unit for passive recovery Of course there are other things like NSAIDs which will help to reduce inflammation, but they are not fixing the root of the problem. Watch this video and message me if you are having any lingering injuries that you need help with! ?

TODAY'S TOPIC: INJURIES ??

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!

Injury Free Workouts - Longevity & Consistency

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 ? The same exercises, workouts and meals will get you the same body, BUT that doesn't mean you have to change your exercises, workouts and meals to get a new body... ...it just means you need to constantly be TWEAKING! (not twerking, but that is cardio ??‍♂️) Grab a new size weight, slow down or speed up your rep tempo, squeeze the muscles you want squeezed, reach for a bigger portion of protein, drink a little more water, etc. When it comes to your metabolism, think Cobra Kai: strike first, strike hard, no mercy ??

Make this change to see change...

Such an important message here ? Are you treating your fitness like a FINITE game or an INFINITE game? Unless somebody's holding a scoreboard over your every rep, set, meal and sip you put into your body, you need to start treating this process like it never ends! Short Term Risk vs Reward??? This KILLS me everytime I see this happen... Simon Sinek recently released a new book called "The Infinite Game." It's primarily about business, but so many of the same principles and philosophies apply to YOUR FITNESS. The basic idea is that every short term action you take effects your long term game. So when you take shortcuts for instant gratification, you're actually inhibiting your possibilities for success in the future. So every time you crash diet, overdo cardio and take drastic measures to lose weight you are actually creating MORE HEALTH PROBLEMS! The comparison in the book is when major profitable companies have massive employee layoffs to hit target numbers they actually create a volatile company and an unmotivated work environment. That's the SAME THING you are doing to your body and your metabolism when you make "layoffs" by massively cutting calories, cut carbs too low or do way too much cardio. The result is your hormones become volatile and your metabolism becomes an unmotivated work environment. Think about that and start making life long decisions with your health so that your body rewards you, by you rewarding it! Committed to your fitness success, Derek Kuryliw, your fitness Yoda :)

Short Term Risk vs Reward??? (Infinite vs Finite)

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

DON'T Skip Thursdays

There's the inevitable suck that follows starting any type of new program, routine and especially when it comes to exercising and nutrition ?? We easily forget how good working out felt when we used to commit to a regularly. ?? We easily forget how good we felt after healthy meals and when we had less belly fat. ?☺️ But better days are ahead, if... You DO NOT depend on today's motivation to keep you pushing forward past this week and this month. We are all special, but we are all human. That means we follow tendencies. We drift towards comfort and steer clear of discomfort. To defeat this discomfort you need to eliminate as many obstacles in your way as possible, to eliminate as many excuses as possible. Simple things like... 1.) Setting reminder alarms on your phone every night to pack a GYM BAG. If you miss a workout because you forgot to pack socks or a sports bra, you create a slippery slope of future excuses. 2.) Setting reminder alarms on your phone every night to pack LUNCH and a SNACK for the following day. You might not always have the healthiest foods available, but I promise it will be better than the alternative you decide to eat instead if you are unprepared. 3.) NO DAYS OFF for at least your first 3 weeks! That does not mean you are doing burpees or boot camp or something ballistic, that just means that you are keeping your body in motion daily. Go for a walk, stretch in bed or do crunches on the living room floor while you watch TV. The power of momentum and routine is inevitable, so you should use it to your power! A body in motion stays in motion. A body at rest, RUSTS! :( --- So is that it? Are those the only things you need to do to be successful and for this journey to be less painful? HECK NO! But if you eliminate all of the petty stuff it's going to give you more time and also mental capacity to handle the big stuff that comes up. The less you rely on your brain and the more you automate your routine, the better chance you have to stick this out and see it through. We've all made excuses in the past, and again that is human. What I often remind myself though is this... "Someone out there is doing MORE than I am with LESS than what I currently have available to me. Someone is going through something worse than I currently am and still not making excuses." Say that to yourself next time you are feeling down on your luck for having a personal pity party. Because it's true. At some point enough has to be enough. The excuses need to end and you just need to get the job done. You get one life and one body and if you want to see what life is like at your fullest potential, putting it off another day isn't going to get you there quicker. Our goal should always be to live our longest life with the best possible health, and we should treat every day like it! Committed to your to your fitness success, D

STARTING OVER - Surviving Day 1 Suck

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 ?? ✔learn new recipes to integrate into your meal plan ?? ✔hear real life examples of client stratgies to burn more fat ? ✔healthy lifestyle habits implemented into daily lives of real people!? Our goal is to give you the best possible look into our lives, our clients successes/struggles interviews and entertain you!

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LiveFit Radio Podcast with Derek Kuryliw??

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