Today is my first day 'back to work' after a week away last week cruising on the beautiful Oasis of the Seas.

Before I left last Sunday, I had written a 2 emails each day in the week leading up so that you'd still hear from me each day to continue to motivate, guide and inspire you.

So all I had to do each day was press "SEND" and the work was done so that I could enjoy more time with my wife and friends.

That's it, just a little planning ahead to make sure the work got done.

Nothing fancy.

But that's what I'm here to talk to you about today, not getting too fancy.

While away last week, I was still able to get in 4 workouts while overlooking the beautiful Atlantic Ocean and Caribbean Sea.

I also took the steps to and from my room each time no matter if we were going for food, drinks, the pool or even my workouts.

On a boat with 16 floors and routinely going from the pool on the 16th floor down to food/drinks on the 5th floor, we were routinely walking/running 11 flights of step

www.DerekKuryliw.com as discussed in the previous episode, under eating always leads to underperforming. That's why most crash diets do not work. Instead you need to still feel your body properly, but just with more efficient sources of food. Learn this quick 4 meal per day short-term, crash diet meal plan to drop 10 lb in 30 days without the dreaded rebound or a plateau at the end.

Here are the five stages of disappointment when under eating is your go-to weight loss option!

Trying to lose a quick 5, 10 even 20 lb? Learn why under-eating is the quickest recipe to disaster.

"Meal prep is the elusive beast that can never be tamed, captured or domesticated...like Sasquatch!"

Does this sound like you?

If so, then you need something to get you on track and the easiest way to do that is to "dumb it down" for a couple of weeks to start establishing a routine.

For the past 3 weeks we've been ordering from ReBuilt Meals, a healthy food delivery service that drops your food off on your doorstep (or our gym) every Monday and Thursday morning.

It literally takes less than 3 minutes to unpack and organize your healthy meals and you're ready to go for the week with 5 lunches and 5 dinners.

But, I'm going to trust that you'll stilloverthink this so....

Here are 3 easy meal plan samples to help you on your way:

#1 Balanced Healthy Lifestyle Fat Loss Plan

Breakfast- 1 cup Greek yogurt with 1/2 cup blueberries 

Snack- 1 apple with 1 tbsp of peanut butter 

Lunch- ReBuilt Meals "BBQ Chicken Flatbread" 

Snack- protein shake with 1 tbsp peanut butter 

Dinner- ReBuilt Me

You always hear the old cliche that getting started and showing up is the hardest part. That is the biggest load of BS!

Showing up is one of the lowest levels of commitment you can apply. Showing up does not promise success at all.

In fact if you don't plan on showing up the following day, you are probably wasting your time by showing up today. Because a great body is earned over time, not in a single meal or workout.

Continuing to show up, learning from your mistakes, not repeating them and getting started every time you fall I'll track does promise success.

Patience, resilience and consistency is the true difference maker!

https://derekkuryliw.com Watch an exclusive interview with 76 year old fitness inspiration Art Faschan. After a random meeting together at a Publix 7 years ago, Art fell in love with training and is now a motivation to others.

In this interview you'll hear his morning routine, his diet, his surgery & setbacks, his advice for others his age, his job at Lowe's moving refrigerators and so much more that'll leave your jaw on the ground and smiling ear to ear. This is an inspirational story YOU NEED to hear!

It's a mind game.

A challenge of toughness.

Revealing of grit and perseverance.

Test of resilience.

A measurement of will power and determination.

No, I'm not talking about fitness or transformation challenges or a mud run or even military basic training.

I'm talking about LIFE!

I'm talking about ALL OF IT.

Every day is a test. Every day is a challenge. Every day is a fight.

Some of us handle it better than others, and some of you crumble.

Which one are you?

Do you let one bad meal derail an entire day, week or month of progress?

Do you let one negative comment from a co-worker ruin your day?

Do you let a disagreement with your husband become a disagreement with everyone you encounter today?

No matter what you answered above, just know that you can change that.

You can be better.

You can be stronger.

You can overcome more.

You can move on and move forward to bettering yourself.

More than anything, that's what I want for YOU.

And together over the next 28 days, I'm going to be your safe

Do you think you can go 28 for 28? In the next couple of days we will be beginning our 28 day nutrition and accountability challenge. I love challenges because it gets people motivated and encouraged, but I dislike challenges because some people get overwhelmed and overthink things.

This is not going to be one of those times!

I want you to dummy down your fitness and health. I want you to create three simple daily action steps that you are going to do routinely and commit to.

These should not be challenging steps, rather the challenge should be doing them consistently for 28 days.

Small healthy action steps in the right direction each day will get you much further than a perfect workout and a perfect diet for one day.

There are so many components to fitness that it's easy to understand why most people tend to complicate the process.

Do you do this?

There's high carb, low carb, fast cardio, slow cardio, weight lifting, Zumba, Crossfit and bootcamp workouts, but what works best?

They are all the best.

They are all the best if you enjoy it, can fit it into your daily routine and can stay consistent.

But more important than what type of diet or workout or cardio you choose is these 3 things...

1.) Water intake- most people when they order water say they'll have "just water". Just water? Do you realize that over 70% of this earth and YOUR body is made of water?

The more clean water you drink on a daily basis the more efficient and effective your digestion, metabolism, your organs and body will respond.

Want to look younger? Drink more water. 

Want to feel less aches and pain? Drink more water. 

Want to recover faster from workouts? Drink more water.

2. Protein intake- while most people are focus

If you want to kick your week off on the right track for weight loss, fat burning and the best workouts, the preparation begins on Sundays!

Learn my simplified way of making your to-do list, packing your gym bag and getting meals prepped for Monday.