Fitness | Derek Kuryliw

Fitness

Fitness

Turn a SETBACK into a COMEBACK!

I wanted to come to you this afternoon and talk to you about something that came up in a conversation. It ended up being a great slogan, a great line, and now it’s something that I want to make sure I pass on to you. So if you’ve had a setback, if you have had something that has derailed you from fitness, from life, from whatever it is, the key thing to remember is that your setback is basically the grounds for your[…]

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31 Protein Shake Recipes!

Protein is an essential macronutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss. Not only does a protein shake meal replacement take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder, ice and water sure[…]

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Could you do better?

I wanted to catch you tonight before you went to bed and make sure that you have everything in line to kick-off a new week on the right track. So often I find that people just tell me that they “did good” or they “did bad”, but they don’t identify what they could do better or how they are going to do it. Tonight I want you to ask yourself, if you could pick one or two things that you could[…]

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Feeling Down On Yourself????

It’s about setting realistic expectations for the month of December and not getting down on yourself if you gain a pound or two. After all, progress is progress. If you gained 5 pounds last December, gaining only 4 pounds this year is progress! (^^I’m the eternal optimist) 🙂 Here’s what you need to remember and what you need to forget to have a successful week ahead and finish off 2018 strong SHORT ON TIME? Skip to 4 minutes to hear 3[…]

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Forty and Fit (or fat?)

Transformation Tuesday blog by: Leslie Vachon May of 2018 I turned 40 and was the heaviest of my entire life. I was so unhappy, but also unmotivated that I figured this was it. There was never time or money to do anything about it. I decided to try LiveFit because a co-worker at my school sent an email at the end of the year about the teacher special over summer. It was $60 for 30 days of bootcamp and I[…]

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28 Day Nutrition & Accountability Challenge

  “I hate the way I look in a bathing suit. But it’s the end of summer. I’m so busy. We have a vacation coming up, school shopping and so much to do. I don’t have time to workout or start a new program.” Sound like you? If you aren’t one of my clients, then it probably does sound like you! (and let’s be honest, even a few of my clients have fallen off track) The problem is you are OVER[…]

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Abs on FIRE!!! (15 minute H.I.I.T. fat burning workout)

While this workout might seem quick and simple…I promise it will leave your abs SCREAMING!! Round 1- Repeat this cycle 2x before taking your first water break: ▪ 20 high knees (running in place) ▪ 20 butt kickers (running in place) ▪ 20 bicycle crunches ▪ 20 feet up crunches reaching for toes ▪ 1 minute plank (can be broken into 2 sets for beginners) -repeat- Round 2- 20 seconds each, repeat this cycle 4x before your next water break[…]

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Throw Away the F’ing Scale!

When it comes to weight loss, fitness and ‘getting healthy’ there are so many ways to characterize success. What might be successful to YOU, might not be successful to someone else though. Unfortunately, most people quit before ever realizing such successes have already been made. The biggest issue I see people have is with their scale. THE SCALE LIES!! Can the scale tell you how many inches you’ve lost from your belly? Can the scale tell you how much better[…]

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