Skip to main content
Spotify for Podcasters
LiveFit Radio Podcast with Derek Kuryliw💪💪

LiveFit Radio Podcast with Derek Kuryliw💪💪

By Derek Kuryliw, fitness Yoda :)

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!
Available on
Apple Podcasts Logo
Castbox Logo
Google Podcasts Logo
Overcast Logo
Pocket Casts Logo
RadioPublic Logo
Spotify Logo
Currently playing episode

Protein Powder - The Dos and Don'ts

LiveFit Radio Podcast with Derek Kuryliw💪💪Nov 11, 2020

00:00
09:43
Explaining Calories (BMR vs Active vs Total)

Explaining Calories (BMR vs Active vs Total)

The difference between BMR, Active Calories, Total Calories and how many calories you should eat daily to lose body fat...
Jul 27, 202303:51
H.V.A. - 3 Fitness Non-Negotiables

H.V.A. - 3 Fitness Non-Negotiables

Do you have H.V.A.? 😳😷🤒🤮
Okay it's probably not what you thought but hva stands for Highest Valued Activities.

Chances are you fall into one of two categories: you're looking to BURN body fat or you are looking to BUILD muscle.

No matter what your goal is there are always "other things" you could be doing or doing better, but chances are there is two or three things that you SHOULD be doing Every. Single. Day.

And more often than not those two or three things repeated on a daily basis are going to get you way further towards your goals then doing something fancier, harder or more complex.

After listening, let me know What 3 Things YOU need to focus on most to hit your goals in the comments below 👇 or DM on Messenger or IG
Jun 30, 202306:22
Simple Thanksgiving Tips - 4 ways to weigh less next Monday

Simple Thanksgiving Tips - 4 ways to weigh less next Monday

If you want to weigh 📉↘️👇(less) when going out on Black Friday, Small Biz Saturday and in your Snuggie shopping on Cyber Monday then follow these tips!!!

1. Fire up 🔥 your metabolism and digestion the next 3 days by loading up on protein and vegetables as frequently as possible.

2. Hydrate 🚰 and prepare your body for battle on Thursday...and probably Friday too.

3. Use intermittent fasting 🤐 on Thursday and Friday as a tool to restrict calories WITHOUT restricting your food selection 😁🦃🥧🦃🥧😁

4. Return to your metabolism kickstart in step #1 on Saturday and Sunday 💪🔥

📺👇 WATCH THE VIDEO FOR MORE IN DEPTH EXPLANATIONS FOR EACH STRATEGY!

BONUS #1 - move your 🍑 every day!!! Give your body a reason to use the additional calories you are feeding it.

BONUS #2 - join Ashley Squillante and I for our annual free 1 Hour Ab Burn workout this Thursday morning at 9:00 a.m. to "burn it and earn it" 🥵🔥

(stay for 10 minutes or stick around for the entire 60 minutes - whatever you can fit into your schedule)
Nov 22, 202103:56
Summer Fluff to Fit for Fall ➡️ 3 simple steps!

Summer Fluff to Fit for Fall ➡️ 3 simple steps!

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!
Jul 23, 202104:60
When to Switch Things Up for Continuous Fat Loss

When to Switch Things Up for Continuous Fat Loss

🖐️ 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.
May 25, 202105:15
Using Your Fit Bit for Fat Loss

Using Your Fit Bit for 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! 💯
May 25, 202106:00
25% Progress Every 90 Days

25% Progress Every 90 Days

What if you made 25% progress every 90 days towards that goal that always seems impossible?
May 17, 202107:00
"What you do not HATE, you'll begin to TOLERATE"

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

"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!!! 🇺🇲👙
Apr 16, 202103:05
What ingredients are in your "cookie"? 🍪

What ingredients are in your "cookie"? 🍪

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 🤜🍪🤛
Mar 29, 202104:17
THIS is why you are NOT losing weight! 👇

THIS is why you are NOT losing weight! 👇

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 💯🔥
Mar 09, 202107:07
Breakthrough Your Plateaus 🏋️‍♂️🔥

Breakthrough Your Plateaus 🏋️‍♂️🔥

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
Mar 04, 202107:07
What is Your "Fighting Weight"?

What is Your "Fighting Weight"?

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!
Feb 25, 202107:02
TODAY'S TOPIC: INJURIES 😳🤕

TODAY'S TOPIC: INJURIES 😳🤕

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! 📲
Feb 03, 202107:00
Injury Free Workouts - Longevity & Consistency

Injury Free Workouts - Longevity & Consistency

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!
Jan 28, 202102:18
Make this change to see change...

Make this change to see change...

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 🥋💥
Jan 26, 202104:52
Short Term Risk vs Reward??? (Infinite vs Finite)

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

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 :)
Jan 19, 202104:02
DON'T Skip Thursdays

DON'T Skip Thursdays

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
Jan 14, 202105:04
STARTING OVER - Surviving Day 1 Suck

STARTING OVER - Surviving Day 1 Suck

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

Jan 11, 202105:35
3 Steps to Accountability (and Motivation)

3 Steps to Accountability (and Motivation)

Shhhhhh 🤫 today we're talking about a dirty little "A" word that often gets unnecessary blame!

Are you lacking motivation or are you missing accountability? Both are important, but often times the two get confused.

ACCOUNTABILITY is defined as the condition of being accountable or responsible.

MOTIVATION is defined as the desire of someone to do something.

You NEED motivation to get started and accountability is what KEEPS YOU GOING 💯

True accountability is keeping promises with yourself long after the motivation of the original goal is gone.

Setting goals like losing 20 pounds, doing a transformation challenge for new years or getting leaner for a wedding are things that fuel motivation...

But the strategies like scheduling your grocery shopping, meal prepping and fitting workouts into your daily routine build accountability.

Needing someone to call you every morning or constantly check in on you is not accountability, it's babysitting...

But having a partner that's equally committed as you, sets goals together, shares tips and things that are motivating to them is what builds a true accountability partnership 💪💚
Listen to the podcast to learn the rest 😉
Jan 06, 202106:54
Do YOU have these 3 meals planned and packed?

Do YOU have these 3 meals planned and packed?

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 ❌🤦🏻‍♂️

If you are one of the people I'm describing this podcast, comment with "ME 👋" or "I'm in ✋" in the comments below and I'll send you the info! ⤵️
Dec 28, 202003:50
A Better 2021 Fitness Strategy 🤔💡

A Better 2021 Fitness Strategy 🤔💡

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 🤔😉

5. ACCOUNTABILITY - what we all say we want, but are afraid to actually get because sometimes the truth hurts

In the end your discipline and consistency is what's going to keep you on track, focused during turbulence and resilient during tough times.

Discipline and consistency cannot be created by talking about it, it is a muscle and like anything else it needs to be 💪 FLEXED on a daily basis.

Don't wait for motivation to save you ❌

Motivation gets you started, structure keeps you going, progress keeps you motivated, deadlines keep you focused and accountability is the glue that holds everything together!
Dec 21, 202007:40
The BEST Fitness Gifts Under $50

The BEST Fitness Gifts Under $50

Here's (over) 11 of the top fitness holiday gifts still available AND under $50 🎅🎁

We know that it's always the fitness enthusiasts in your life that are the weirdest and most difficult to shop for 🏃‍♀️🤪🏋️‍♀️

Check out these awesome gift ideas that you can pickup or get delivered today to remove some anxiety from your shopping list! 🤔📝🎄
Dec 18, 202007:28
GOALS & RESOLUTIONS only work if you do this...

GOALS & RESOLUTIONS only work if you do this...

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 💪💚👊
Dec 15, 202007:02
Avoid Holiday Weight Gain

Avoid Holiday Weight Gain

Time to call it quits for the year? Not worth it???

👉 Your actions over the next 17 DAYS could determine whether you are 5 lbs heavier, the same weight or less weight starting New Year's 2021.

The GOOD NEWS though is you do not have to diet super strict to make an impact. Just follow these strategies to help tip the scale in your favor ⚖️
Dec 14, 202001:57
Knock Off the Rust and Burn More 🤕🔥🏋️‍♀️

Knock Off the Rust and Burn More 🤕🔥🏋️‍♀️

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?
Dec 02, 202006:00
Thanksgiving Recovery Gameplan 🦃🔥

Thanksgiving Recovery Gameplan 🦃🔥

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 🤔👍
Nov 28, 202005:23
Thanksgiving 2020 Survival Tips 🤔🦃🥧

Thanksgiving 2020 Survival Tips 🤔🦃🥧

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!!! 🙏⤵️
Nov 25, 202006:39
3 Easy Fasting Alternatives to Burn More 🔥🔥

3 Easy Fasting Alternatives to Burn More 🔥🔥

Not a fan of fasting or intermittent fasting? Here are three easy alternatives: 1.) whey days, 2.) lean & green days, 3.) fast & whey days
Nov 19, 202006:55
24 Hour Metabolism Reset

24 Hour Metabolism Reset

Here's how to reset your metabolism, control your blood sugar, strengthen your willpower and lose a couple of pounds in the process!
Nov 18, 202006:39
Measuring Progress (Effort + Consistency)

Measuring Progress (Effort + Consistency)

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!
Nov 14, 202011:39
Protein Powder - The Dos and Don'ts

Protein Powder - The Dos and Don'ts

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!
Nov 11, 202009:43
Cheat Meals (helpful or hurtful)???

Cheat Meals (helpful or hurtful)???

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!
Nov 07, 202007:59
Post Halloween Detox

Post Halloween Detox

How to lose weight and stay in shape during the hardest time of the year!
Oct 31, 202007:21
Low Carb vs Intermittent Fasting vs Hybrid plans
Oct 30, 202013:50
Workouts = Choice or Obligation?? (PROs vs CONs)

Workouts = Choice or Obligation?? (PROs vs CONs)

A statement I hear quite often is "I don't want to feel obligated to work out." My answer is, you should not feel obligated to workout!

Taking care of and improving your health should be a choice you make each and every day. But WHY do you workout?

Is it to have bigger muscles, feel stronger and look better?

Is it to have more energy, feel better and improve your health?

Today I kissed my daughter before working out and said "I'm doing this for you. I'm doing this to be a great example and role model for you. I'm doing this so I can walk you down the aisle and meet my future grandchildren!"

That now becomes a CHOICE and an OBLIGATION!

How could I back out of a workout now?

How could I not do something today to improve my health tomorrow?

Sometimes all takes is a simple shift in perspective and all the sudden your goals and your purpose are the driving force.

Something you cherish becomes the OBLIGATION and the path to get there becomes the CHOICE!

Now all of a sudden the big picture is more important than one great meal or one great workout.

It also seems ridiculous and petty to give up on your goals after one bad meal or one missed workout when you have a big picture in mind.

So figure out your why, be forgiving of your path and never give up! 💪💚🏋️‍♀️

#LiftLoveLive
Oct 21, 202002:57
New Client SUPERSTAR - Down 34 (Interview)

New Client SUPERSTAR - Down 34 (Interview)

Listen to This 👉 Starting a 100 lbs Transformation. Down 34 already, John Merchant shares his incredible new client success story!!! 🔥🔥 ✔️ How he's stayed accountable ✔️ Motivation to stay on track ✔️ Initial expectations & experience ✔️ How the team environment helps him ✔️ His advice for anyone on the fence Don't miss this inspiring advice from John!!!
Sep 22, 202005:55
Past Your Prime & Chasing Old Goals? How to Reinvent Your Fitness Plan...

Past Your Prime & Chasing Old Goals? How to Reinvent Your Fitness Plan...

Feel like you're starting completely over?
Had setbacks because of injuries, covid, life?
Need to reinvent yourself? Here's how...
Jul 28, 202010:09
#1 reason you aren't in shape...

#1 reason you aren't in shape...

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!
Jul 12, 202007:17
Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #15 of 25 "Top Tips for MyFitnessPal #3" 📲

Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #15 of 25 "Top Tips for MyFitnessPal #3" 📲

Day #15 of 25 - Top Summer Tips to Get Leaner & Healthier 🔥🔥 "Top Tips for MyFitnessPal #3" 📲 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 📲
May 22, 202008:59
Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #14 of 25 "Top Tips for MyFitnessPal" 📲

Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #14 of 25 "Top Tips for MyFitnessPal" 📲

Day #14 of 25 - Top Summer Tips to Get Leaner & Healthier 🔥🔥 "Top Tips for MyFitnessPal" 📲 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 📲
May 20, 202004:56
Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #13 of 25 "Using the MyFitnessPal app" 📲

Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #13 of 25 "Using the MyFitnessPal app" 📲

Day #13 of 25 - Top Summer Tips to Get Leaner & Healthier 🔥🔥 "Using the MyFitnessPal app" 📲 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 📲
May 20, 202004:40
Top Summer Tips to Get Leaner & Healthier 🔥🔥Day #12 of 25 "Your Go-To Food List"part 2 🍽️📝

Top Summer Tips to Get Leaner & Healthier 🔥🔥Day #12 of 25 "Your Go-To Food List"part 2 🍽️📝

Day #12 of 25 - Top Summer Tips to Get Leaner & Healthier 🔥🔥 "Your Go-To Food List" 🍽️📝 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 📲
May 19, 202004:31
Top Summer Tips to Get Leaner & Healthier 🔥🔥Day #11 of 25 "Your Go-To Food List" 🍽️📝

Top Summer Tips to Get Leaner & Healthier 🔥🔥Day #11 of 25 "Your Go-To Food List" 🍽️📝

Day #11 of 25 - Top Summer Tips to Get Leaner & Healthier 🔥🔥 "Your Go-To Food List" 🍽️📝 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 📲
May 19, 202006:07
Top Summer Tips to Get Leaner & Healthier 🔥🔥Day #10 of 25 - "Do I need to do cardio?"

Top Summer Tips to Get Leaner & Healthier 🔥🔥Day #10 of 25 - "Do I need to do cardio?"

Day #10 of 25 - Top Summer Tips to Get Leaner & Healthier 🔥🔥 "Do I need to do cardio?" 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 📲
May 19, 202009:18
Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day#9 of 25 "Fat Burning Finishers"

Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day#9 of 25 "Fat Burning Finishers"

Day #9 of 25 - Top Summer Tips to Get Leaner & Healthier 🔥🔥 "Fat Burning Finishers" 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 📲
May 19, 202004:53
Top Summer Tips to Get Leaner & Healthier 🔥🔥Day #8 of 25 "Acceleration Days vs Cheat Meals"

Top Summer Tips to Get Leaner & Healthier 🔥🔥Day #8 of 25 "Acceleration Days vs Cheat Meals"

Day #8 of 25 - Top Summer Tips to Get Leaner & Healthier 🔥🔥 "Acceleration Days vs Cheat Meals" 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 📲
May 19, 202009:49
Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #7 of 25 - Carb Intake

Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #7 of 25 - Carb Intake

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 📲
May 14, 202007:36
Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #6 of 25 - Expectations vs Reality

Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #6 of 25 - Expectations vs Reality

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 📲
May 14, 202010:18
Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #5 of 25 - Accountability Team

Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #5 of 25 - Accountability Team

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 📲
May 14, 202011:02
Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #4 of 25 - Protein Intake

Top Summer Tips to Get Leaner & Healthier 🔥🔥 Day #4 of 25 - Protein Intake

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 📲
May 14, 202008:31