Here's a clip from a recent speech where I break down my upbringing, health history, marriage, support team and how LiveFit got started on the back of major adversity!

How to get 6 weeks of results in the next 3 weeks!🔥

➡️ How many workouts per week

➡️ How much additional cardio needed

➡️ How to safely reduce carbohydrates

➡️ How to maintain and sustain your results

This audio is from our Game of Shreds nutrition and accountability meeting. He discussed setting proper goals, expectations and developing a game plan for your effort and consistency to achieve the outcomes we are looking for. Summer is here and if you want a flat stomach, less body fat and proud of what you see in the mirror...don't miss this podcast!

I want to talk to you about something today that might not have ever crossed your brain before, you might not realize, but you have a superhero power. You might not believe it, but you do. The other thing that I'll tell you is you definitely have kryptonite. We all have some things in our lives that we're really, really good at and then we have some things that break us. So figure out what you're best at in your life. Figure out what your superhero power is and then figure out what your kryptonite is. When you can start figuring that out, then you can start using your advantages, your powers, your strengths and figure out what you're doing in those aspects of your life and then just tie them into the other aspects that are breaking you down in life. Remember, you have superhero powers. You also have kryptonite, but we all do. Use your superpowers to help overcome that kryptonite and win, win, win.

So if you've had a setback, if you have had something that has derailed you from fitness, from life, from whatever it is, it happens to the best of us.

But the key thing to remember is that your setback is basically the grounds for your comeback.

So while we've all had a setback, we've all had things happen in our lives, we've all had different (I guess) failures, if you want to call it that. We always have still lived on, carried on, moved on, and we succeed.

Here's the audio from my Nutrition 101 seminar. Food is food and what it does is what it does. There are no secrets or tricks.

You don’t need to deprive yourself, you just need to learn when certain foods help you most and do your best to eat them at that time.

The more good choices you make than bad choices, the better you will do.

No matter how hard you workout and train your body, you cannot out train a bad diet!

Are you overwhelmed? Is the thought of trying to find time to exercise and healthy meal prep sound intimidating on the heels of spring break?

It's okay, you are not alone!

The bad news: the heat is here and summer is going to be here in the blink of an eye. If your body and confidence is not where you want it to be, prepare for another summer of covering up in extra clothes and avoiding social situations.

The good news: there is time to make MAJOR changes and I can help you start on the right track tonight!

I just went live on Facebook with my 3 top tips to conquer tomorrow... 

https://www.facebook.com/derek.kuryliw/videos/Easy-Button-3-Tips/

After watching the video, take 5 minutes to:

1.) check your refrigerator and pantry to plan out a dinner for tomorrow night that is 'healthier than normal'. This is not supposed to be chicken and salad if you've been used to pizza and fast food, just make subtle changes.

2.) pack your gym bag for tomorrow and put it in a place where you will see it in the morning to take with you to work. Have EVERYTHING ready down to your hair ties and your post workout protein powder and shaker cup.

3.) plan or prepare a 'healthier than normal' breakfast to start tomorrow morning to FLIP THE SWITCH in your brain to signify new beginnings and a healthy start to the week. If you're used to eating donuts switching to deggs, fruit and toast would be a great start in the right direction!

The most important thing to remember tonight is that you have 4, 8, 12 weeks until May, June and July. You have time, but you aren't going to get in shape without making a deliberate and consistent effort.

Making a lot of small daily changes to being more active, eating slightly cleaner and getting in some daily exercise over the next couple of months will be much more impactful than a crash diet for the next couple of weeks!

Win each day and you'll be on your way to a head turning summer :)

Committed to your fitness success,

Derek

Are you overwhelmed? Is the thought of trying to find time to exercise and healthy meal prep sound intimidating on the heels of spring break?

It's okay, you are not alone!

The bad news: the heat is here and summer is going to be here in the blink of an eye. If your body and confidence is not where you want it to be, prepare for another summer of covering up in extra clothes and avoiding social situations.

The good news: there is time to make MAJOR changes and I can help you start on the right track tonight!

I just went live on Facebook with my 3 top tips to conquer tomorrow... 

https://www.facebook.com/derek.kuryliw/videos/Easy-Button-3-Tips/

After watching the video, take 5 minutes to:

1.) check your refrigerator and pantry to plan out a dinner for tomorrow night that is 'healthier than normal'. This is not supposed to be chicken and salad if you've been used to pizza and fast food, just make subtle changes.

2.) pack your gym bag for tomorrow and put it in a place where you will see it in the morning to take with you to work. Have EVERYTHING ready down to your hair ties and your post workout protein powder and shaker cup.

3.) plan or prepare a 'healthier than normal' breakfast to start tomorrow morning to FLIP THE SWITCH in your brain to signify new beginnings and a healthy start to the week. If you're used to eating donuts switching to deggs, fruit and toast would be a great start in the right direction!

The most important thing to remember tonight is that you have 4, 8, 12 weeks until May, June and July. You have time, but you aren't going to get in shape without making a deliberate and consistent effort.

Making a lot of small daily changes to being more active, eating slightly cleaner and getting in some daily exercise over the next couple of months will be much more impactful than a crash diet for the next couple of weeks!

Win each day and you'll be on your way to a head turning summer :)

Committed to your fitness success,

Derek

Yesterday's "5 Stages to Live Fit" workshop was awesome, but the Q&A afterwards could prove to be life changing for those who attended. The tears, laughs, deep thought and self reflecting are all captured here. Volume up 🎚️🔊

If you have been struggling to lose weight or burn that last little bit of fat lately, it typically comes down to one of three common reasons.

1.) You are eating garbage and not staying active enough to burn the excess calories. This one is obvious!

2.) You are working out too much, and not properly refueling your body with enough nutrition and protein to recover. This one is less obvious, but common!

3.) You are eating pretty decent and generally make the right choices, but you are not active enough each week to burn enough calories. This is the most common!

One of the simplest things you can do to be more active on days you cannot workout is setting up a daily goal for yourself for a particular exercise.

For example if you wanted to emphasize more attention to your legs and booty, you can set a goal to complete 100 repetitions of squats and hip bridges every Saturday and Sunday.

Or if you know that you are going to miss a workout on a particular day, text or email me and I will give you two exercises of 100 repetitions to replace that day's work out!

Something is always better than nothing. And if you have slipped up even just slightly on your meal plan, that little bit of activity will help to offset the additional caloric intake.

There is nothing worse than being "pretty good on your diet" but not seeing the scale move. If you think about it though, the formula is a combination of exercise and proper diet.

So if you are not exercising enough, and your diet isn't 100% percent, you will continuously fight an uphill battle.

Simplify the formula to your transformation: eat a little bit healthier and move a little bit more. Every little bit adds up and every little minute of activity counts in your overall success!

Committed to your fitness success,

Derek Kuryliw, your fitness Yoda :)