Thursdays are always a tricky day for people, but especially when it comes to fitness. It's almost Friday so your brain starts creeping into weekend mode.

Weekend mode also sometimes means weekend habits: lazy, cheat meals, beer/wine and no workouts

Don't let this happen to you!

Historically throughout the last 7-1/2 years at LiveFit Thursdays are the slowest day of the week. What you'll also find historically is that the clients that attend on Thursdays are also our most successful transformations.

Why?

Because they are working out because it's a part of their routine. It's what they do every day before or after work. It's not Thursday to them, it's just another day of the week.

For clients new to working out, by the time Thursdays roll around every square inch of their body is sore. They think that there is no way that we'll find a body part that isn't sore to work on that day, so they'll take the day off.

When the truth is that a body in motion stays in motion. If you stop moving you get stiff and even MORE SORE!

You need to move, drink more water, stretch and lift to help increase blood flow to all your muscles to dramatically increase your recovery time.

The other thing to keep in mind is that if you're working with an experienced trainer, they'll already know EXACTLY how sore you are already and programmed appropriate exercises on Thursday to stimulate your muscles, not annihilate them!

One of things you'll almost always find on Thursdays at LiveFit is what I call "fun" things. Is it still hard? Does it still kinda suck?

Yes of course, but afterwards you feel freaking amazing, less sore and filled with endorphins.

Today for instance is a combination of ab exercises, throwing around medicine balls, playing with frisbees (seriously), and running/walking through tires.

All different and unique type things that will still get your body moving, but leave your body and muscles feeling fresh going into the weekend.

But you would've never know had you taken the day off :)

What are the best workouts and best exercises for beginners?

That is a question I get frequently, but especially during January (and then again just before summer) when people start working out again.

It's like people think there's a magic "beginner exercise" or "beginner workout"...

It's a reasonable question, but it really doesn't apply to anything else in life.

When you wanted to learn how to ride a bike, you didn't practice by riding a scooter. You practice by riding a bike, but with training wheels.

A football team does not prepare for a game by playing baseball. A team prepares by running through football plays at a slower pace, with less intensity and less duration.

The answer is, do the same thing!

Well kinda...

Do the same thing but with less weight, less intensity and less duration.

Just like with anything else in your life that you want to improve upon, you have to train yourself to get better and better at what you're trying to get better at doing.

It's not like you can do one type of work out as a beginner, but magically one day there's a graduation to a new different type of advanced workout.

One of the most frustrating things that prospective clients clients tell me is that they are going to "work out and get into a little bit better shape" before starting to work out at LiveFit.

Huh? How does that make any sense?

How can you get better at doing something without actually doing it?

You can't!

Same with marriage, same with parenting, same with your job you get better and better by doing and doing.

So don't let fear, doubt or uncertainty hold you back. Do a little bit of research on exercises, or a gym, or a bootcamp, or a CrossFit and try it.

If you don't like it, move on to the next thing. But sitting back and waiting, or doing nothing, is not going to help you. Ever.

A healthier, leaner and stronger you is waiting on the other side of your fears. Let's go meet her (or him)!

I see so much WASTED EFFORT and ATTENTION each day to things that do not matter or won't matter in the long run for your health and fitness. Stop being FANCY with COUNTING CALORIES, CALCULATING MACROS, WEIGHING YOUR FOOD, deciding whether 25g or 50g of CARBS would be better for your KETO DIET or whatever the hell else that you are constantly debating instead of actually doing!

All the things I mentioned above important? Hell yes!

But not until you master the basics and understand what the heck you are doing. You need to understand what a protein does and is, what a carbohydrate does and is, what a fat does and is before you can decide whether or not you should be eating MORE, LESS or NONE at all.

Need more help? Listen up!

2019 Fitness Predications, Conquering Diet Pitfalls, Stubborn Body Part Exercises, Creating Accountability Systems and How to DOMINATE this Year!!! 💪🔥🍑📆

This is be audio from our Sunday January 6th Facebook live with my wife Michelle.

#LiveFit #Transformation #Resolutions #2019

How to successfully set up your yearly, quarterly, monthly, two weeks, one week, 72-hour, 24-hour goals to have a kick-ass 2019 for your health, fitness and nutrition... Oh yeah and be the happiest you've ever been!!!

**RANT** this is controversial and going to upset some people, but you need to hear this.

If you are one of those people that continuously say that "life is short", you are most likely living with regret and pessimism.

Life is long. Life is long as hell. You have chances, opportunities, relationships and situations on a daily basis that you can either take advantage of or let pass you by.

If you love someone, tell them. If they die and you did not, don't say that life is short. You had 40 damn years with the person... that's on you, not father time!

When you say that life is short the first thing that happens is you think you need to have everything figured out, perfect and silver-lined in your life. Well that's not reality.

What is reality is that the more often you take chances, the more often you fail and the quicker you learn from your mistakes.

The problem is, no one wants to learn from their mistakes. Instead they'd rather say that "life is short and it's too late."

It comes down to a simple concept of accountability. It is not time's fault, it is not life's fault or anyone else's fault if you are not where you want to be in your life.

If you are not sure where your time has gone start by checking your bank ledger and your calendar to see what else you have prioritized over a happier, healthier and better life.

Now on many subjects regarding to life and happiness, I will hold my tongue out of respect for people that have live longer on this planet. But the fact that I am only 35 years old, I think I have all the right in the world to speak on this topic.

If you are older than me and you say that life is short, shame on you.

Do better. Expect more. Try harder. Take chances. Risk more. Love more. Help more. Give more.

If not, live with the regret and disappointment, but that is not the life that I am choosing to live!

Committed to your fitness success,

Derek Kuryliw, your fitness Yoda :)

Was 2018 another year of failures and missed opportunities? If so, watch this video to learn from your mistakes and how to avoid repeating them 👊💯

Goal setting and resolution planning for 2019 needs to start now!

#fitness #weightloss #goals #motivation

With Hanukkah, Christmas and New Years creeping fast around the corner the extra 3, 5 up to 10 holiday pounds will start creeping just as fast!

So when I sent my weekly check-in email to my 2019 transformation challenge test group clients I wanted to make sure they had 4 easy strategies to help them conquer holiday parties and peer pressure at the office to eat "Mary's cookies". 

This is the challenge group where I'm paying THEM $50 if they lose 10 pounds by Jan 4th and many of them are down 4-6 pounds already after 3 weeks, but I know the next 3 weeks will be extra challenging!

Here are 3 ways to accelerate your results in the next 3 weeks...

1.) Start increasing your daily cardio- you need to move more. If you eat more, you have to move more. It's that simple. Start aiming to hit 500 or even 1000 reps of a daily cardio movement (jumping jacks, mountain runners, bicycle crunches) or a minimum 15 minute walk after dinner every night. No time to workout? At least do your daily cardio for the next 21 days!!!

2.) Eat More Vegetables- include veggies AND a salad whenever possible for lunch AND dinner. The extra fiber will help your digestion, break down saturated fats, keep you full and decrease your appetite.

3.) Drink More Water- most of the time when you think you are hungry you are actually either a.) bored or b.) dehydrated. Aim for a minimum of 6 ounces every hour that you're awake each day. Water combined with vegetables will greatly decrease your appetite and late night cravings. 

BONUS TIP- drink a protein shake and 20 ounces of water before every party or meal where you know you'll be tempted to eat bad foods. You'll be less likely to mindlessly snack and you'll get full much quicker if you do!

Can't find motivation this holiday season to workout or eat healthy, then don't!

Follow those 6 easy to implement tips to jump into 2019 in better condition than you started 2018 💪💪

This is an important week in your health and fitness journey, but probably something that is overlooked by so many people. 🤔

The reason being is that this is the last week before the month of December rolls around which is historically a month of falling off track for most gym goers.

What I want to stress and drive home to you this morning is that it does not have to be this way because whether you realize it or not, the next holiday excuse is right around the corner!

January- "I'll start next month when gyms slow down and I pay down my Christmas credit card debt." 📆

March- "We have spring break with the kids this month so we're going to focus on family time and start back next month." 🌻

April- "I have family coming into town for Easter so I'll be busy preparing, cooking and entertaining company." 🐇🐣

May- "It's the last month at school and I'm so busy, I really need to make sure my kids are focused and on track to graduate." 👨‍👩‍👦‍👦

June- "Kids are off of school and we are planning a few vacations together so I just want to spend time at home with them." 👙

July- "We only have one month left of summer vacation and we'll be starting school shopping soon plus, we have another trip planned with the kids. I'll start back next month." ✈️

August- "Geez the kids are finally back in school and I'm exhausted. I'm going to use the next month to get myself caught up then start working out next month." 👩‍🏫👨‍🏫

October- "Well this month is crazy with homecoming, gymnastics and school sports in full swing. I'm really trying to make it back by November." 🎃

November- "Oh sh!t it's almost 2019, I better get my butt in gear. (2 weeks later...) Wow it's Thanksgiving already? I'll be out this week and start back after Thanksgiving." 🦃

Present day- so what's your excuse now?

Someday never comes, tomorrow is never promised, but yet we keep pushing our health off as something that is going to "magically" fall into place NEXT MONTH.

Wrong.

In fact I would argue that my most successful clients ever have been those that have started in November and December. Most likely because they knew that January 1st wasn't a guarantee to fitness success.

💯 The secret, the ONLY secret, is to stay moving every day and make more healthier food choices than unhealthy ones.

So whether you're on a good path or you need a complete overhaul, I beg you not to wait another month to start focusing on getting stronger and healthier.

Because a new month will bring new excuses, roadblocks and probably 2, 3 or 5 more pounds than what you're carrying around today.

Even if it doesn't seem like it, the best time to get started is NOW!

Committed to your fitness success,

Derek Kuryliw, your fitness Yoda :)

PS... if you need a push to get started, our Black Friday-Cyber Monday deals end at midnight tonight! Save up to 50% on bootcamp, PT and our 14 Day December Detox program when you take advantage today.

⚠️⚠️Check another post on my page or private message me for the link since Facebook will hide my post from everybody if I add it here! ⚠️⚠️