“Lessons I’ve Taught (and Learned) Over the Past Two Years at LiveFit Athletics”
Whether you’re just starting your journey or looking to level up your results, these are the foundational tips I’ve shared with clients at LiveFit Athletics to build long-term success.
These tips come from hundreds of client transformations, 1,000’s of workouts coached, and strategies refined through every challenge we’ve run.
Top 10 Fitness Tips to ➡️ Look Better, Move Better, and Feel Better
1. Show Up on Mondays
The most important workout of the week is the one that sets the tone.
Mondays at LiveFit are designed to be fun, motivating, and effective — a mix of cardio, bodyweight, and light weights to kick your metabolism into high gear.
When you start the week strong, everything else falls into place.
2. Stack Your Movement Wisely
We use a 3-step formula: standing ➡️ face-up ➡️ face-down movements.
This makes your workouts efficient and keeps you in a small space, perfect for home or crowded gyms.
For example, here’s 2 circuits you can try…
Jumping jacks ➡️ Sit-ups ➡️ Push-ups
Squats ➡️ Dumbbell press ➡️ Plank
3. Walk More Than You Think You Need
Movement outside the gym is just as important as inside.
Daily walks help increase your calorie burn, manage stress, and speed recovery. In our Keep It 100 challenge, we had clients aim for 100 miles in a month and the results were incredible.
4. Protein Is the Priority
If you’re not hitting your protein goals, your results will stall.
Aim for 100g of protein daily like we taught in our accountability challenges. Prepping grilled chicken or ground beef twice a week can make this easy.
Add in a daily whey protein shake to make it even simpler.
5. Strength Training > Endless Cardio
Want to burn fat while building confidence? Lift weights.
Our weekly schedule at LiveFit emphasizes strength-based days like Weight Wednesdays and moderate lifting on Tuesdays and Thursdays.
Strength training boosts metabolism, improves bone density, and shapes your body in a way cardio can’t.
6. Modified Doesn’t Mean “Less Than”
Your version of the exercise is the right version for you.
Just like a car or a bike needs seat and mirror adjustments, your workouts should be personalized. We celebrate modifications (not shame them) because doing what’s best for your body is what leads to progress.
7. Use Challenges to Create Momentum
Fitness challenges are more than a competition, they’re a restart button!
Whether it’s Hot Girl Summer or Keep It 100, challenges bring structure, camaraderie, and a burst of accountability. The people who lean into them often see their biggest breakthroughs.
8. Your Food Strategy Should Match Your Lifestyle
Flat Belly Jumpstart, Intermittent Fasting or Carb Rotation, there’s no one-size-fits-all.
Want a smaller eating window and fewer meals to prep? Try fasting.
Want more carbs on social days and fewer on slower days? Carb rotation works.
The best plan is the one you can stick to consistently.
9. Track More, Guess Less
If you’re not tracking, you’re guessing.
You don’t have to track everything all at once, but logging calories, protein, workouts, and even steps gives you the data to make better decisions.
If results have stalled ➡️ this is where you should start.
10. Your Environment Matters
You need community, coaching, and accountability.
At LiveFit, our biggest success stories come from clients who didn’t go at it alone. You’re not just joining a gym, you’re gaining workout buddies, peer mentors, compassionate coaches, and a system built around real support.
Whether you’re a current member, a past client ready to return, or someone still on the fence…
Now is a great time to recommit! Take one of these 10 tips and apply it this week.
Or reply to this email if you need help getting started again. We’ve got your back!
Committed to your fitness success,
Derek Kuryliw, your fitness Yoda 🙂
www.LiveFit-Athletics.com
PS…are you new to working out or it’s been awhile? Our Transformation Kickstart is perfect for you to build confidence and establish safe exercise form.
If you want more details or check schedule availability, reply back to me or text Erin from my team 727-607-7727.
