Habits and Hustle
Episode 420: Liron Kayvan: Simple Strategies for Making Your 2025 Fitness Habits Stick
Fri, 31 Jan 2025
Do you struggle to maintain your fitness routine? Do you find yourself starting strong in January, only to lose motivation by March? If this sounds familiar, you're not alone. In this Fitness Friday episode, Liron and I dive deep into the key strategies for building fitness habits that actually stick in 2025 and beyond. We discuss how not to overwhelm yourself with lengthy workouts or complex routines and how to make fitness a convenient and enjoyable part of your daily life. We share practical tips and insights that will help you stay on track, no matter what life throws your way. Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years. What we discuss: The importance of building fitness habits that stick in 2025 Focusing on consistency over intensity or motivation Scheduling your workouts and treating them like important appointments Making your fitness routine as convenient as possible to remove excuses Joining a fitness community or group for accountability and enjoyment Walking as an underrated but highly effective form of exercise The rising trend of fitness-focused social meetups at coffee shops, saunas, etc. Not relying on feeling motivated, but instead focusing on how you'll feel after the workout Thank you to our sponsor: Therasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here, code Jennifer20 for 20% off. Momentous: Shop this link and use code Jen for 20% off To learn more about Liron Kayvan: Website: https://www.beyondfitnessla.com/ Instagram: @beyondfitnessla Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements
Chapter 1: What strategies help make fitness habits stick in 2025?
Chapter 2: Why is consistency more important than motivation for fitness?
So, A, I think that people should be doing things no matter how they feel. You don't act based on how you feel. You act based around what you want to achieve, right? But with that being said, what are the best strategies to get people to stick with their fitness goals, with their health goals? Because to me, fitness is so much more than just building muscle.
It's so much more about your overall longevity and health over time. your cognitive functioning, just your ability to like walk through the world healthy for longer, the quality of your life is so much more supercharged than someone who doesn't exercise and take their fitness program.
Yeah. Yeah. I don't know how people don't, I don't know how people don't work out sometimes. So I'm just like, so what do you do? You just go home from work and you like eat pasta and put the TV on. Like it just, I just, I don't really get it. Like you feel so much better and you function so much better when you're working out. I don't get why people wouldn't.
I do. I do, but I do get it. So I'm like you, obviously. I believe that like fitness is like a transformative thing that really changes your life in every way, like I just said. But I think that you have to get it to a place where it becomes habitual for you to really feel the results. Because for me, when I'm not working out, I feel it. Like my mood is really bad. I'm in a bad mood.
I'm not as focused. I'm really scattered. I'm not as productive. Like this whole myth of like you have to, you know, you have to like feel like it. Like you have to feel you've got to have the energy to work out. Like all of these are excuses and myths. Because to me, even when I feel like shit, I work out because I know I'll feel better after I work out.
Like I don't know anybody who said they felt worse after working out.
And that's what I tell people, especially my clients. I'm always like, I think the difference between people who work out regularly and people who don't is when someone doesn't work out regularly or struggles to get into a workout habit, it's because their brain is picturing how it's going to feel like getting to the gym and walking in the door.
And people who are successful and have stuck with a workout plan are thinking about how they feel when they leave the gym. So everyone feels better after a workout, 9.9 times out of 10, unless you're like sick or something like that. But you're always going to feel better when you leave the gym.
And fit people, people like you and me who go often, are subtly and unconsciously thinking about they're weighing heavier the feeling of leaving the gym and feeling good and accomplished and having your juices flowing and being charged up. And people who struggle are unconsciously weighing the feeling of getting to the gym.
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Chapter 3: How can scheduling workouts improve fitness adherence?
And it depends where you're coming from. So if you're starting from zero, which a lot of people are, I don't know who your listener base is.
I don't think people are starting from zero. I think that... I think a lot of people, it's been like a big, like it's been a very trendy thing. Like fitness has become, like fitness, longevity, wellness has become a really, in my opinion, has become a very trendy thing now.
Mainstream, yeah.
The problem is too much information can also make you have analysis paralysis, right? You hear, this is the workout you should do. This is the diet you should do. This is the supplement you should do. Simplify your life and stop listening to everything and figure out what you can actually do and be realistic with that stuff.
So to me, it's like, you know, like, even though I love running, you hate running, right? So then don't do it. Like, right? Like, what can you do from your home? Like, to me, like, this is a whole other podcast that we could do, which is about the myths, right? Like, about workouts that work the best versus things that work, like, things that don't work. Honestly, at the end of the day...
The, the amount that the, the decimal point of like what actually moves the needle is very little. The thing that moves the needle the most is being consistent over a period of time that will get you results. So it's not about the actual workout you do. If you love Pilates, do Pilates. If you love, you know, cardio, then maybe you should do cardio. If that, if that's the gateway drug.
to get you to exercise, right? Like that to me is more important. I think walking is the best exercise. Like it's the most convenient. There's no barrier to entry and it can start you on a path to exercise and health.
I think with fitness, as with pretty much anything, if you want to achieve anything of consequence, you have to use the momentum factor. So if somebody, if you don't have any momentum, if you were injured or you're sick or you haven't worked out for a year or two or whatever it is, then you need to just move. You need to do something. And walking is probably your best bet.
like your base and people should be doing that all the time anyway people should be moving period like whether you're old or young or heavy or light or man or woman like everyone should be walking a good amount because it's literally how our bodies were designed you know there was like a lot of talk chatter last year about like how walking it isn't enough for a workout plan and
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Chapter 4: What role does convenience play in maintaining a fitness routine?
I was doing it with my 28-year-old son for a while. I just put him on my front. 28-year-old son? 28-year-old, 28-pound weight.
Oh, son, yeah.
That makes more sense. That would be amazing.
That would be crazy.
If at 36 I had a 28-year-old son, period, and then I put him on my front, that would be... It would have worked really well because you're really fit. That would be fantastic, yeah. But no, unfortunately, he's just 28 pounds, not 28 years old.
20 pounds is still a lot though. But okay. The thing is though, like walking to me, like gets, you know, number one, it clears, it clears your head. Just for the...
mood factor of like boosting your mood i think that in itself is worth because it's how we're designed it's like literally in our dna we are designed to walk it's what separates us from the whole animal kingdom pretty much is that we're bipedal when we walk and that's how we're meant to function so we're not gonna we're not gonna work very well if we're not doing these basic things that we're designed for yeah and walking is literally just how we how we're built how our bodies are built
I guess. So let's get back to building the fitness habits that will actually work. Scheduling your workouts, putting your calendar, putting your schedule, making it as convenient as possible to eliminate that excuse. The other thing is joining a fitness community of some kind. There's so many right now. Do you know there's a huge movement of how it used to be that people meet up at bars and
Oh, yeah. Like run clubs and stuff.
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Chapter 5: Why is walking considered an effective exercise?
Chapter 6: How can community support enhance fitness motivation?
Hi guys, it's Tony Robbins. You're listening to Habits & Hustle. Crush it!
Hey friends, you're listening to Fitness Friday on the Habits & Hustle podcast, where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. All right, guys, welcome to another episode of Fitness Friday. I also want to say something because I always forget, especially lately.
Guys, can you guys please leave comments and reviews and subscribe to YouTube? I can't tell you how important it is. I'm so remiss in talking about it, and it really makes a difference in the algorithm. So I want to get that out of the way right away.
It also helps to find out what people like, what they think. Exactly.
That's why comments are so important to me because if there's something that maybe you're just interested in knowing or a guest that you'd like me to try to get, let me know. Because without your feedback, I'm just kind of going rogue and just doing what I want to do.
One way, yeah, one way street. It's not like a conversation.
Exactly. Which actually is a great segue into this because I have Liron back on the podcast today talking all about health and fitness since it is you know, January. And, you know, if you guys don't like him, for example, I'm just kidding.
Just comment, don't like.
Yeah, yeah, yeah, yeah, yeah. No, that would never happen. By the way, what I have noticed, what was that?
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Chapter 7: What are common barriers to sticking to a fitness routine?
Chapter 8: How can technology assist in fitness routines?
mood factor of like boosting your mood i think that in itself is worth because it's how we're designed it's like literally in our dna we are designed to walk it's what separates us from the whole animal kingdom pretty much is that we're bipedal when we walk and that's how we're meant to function so we're not gonna we're not gonna work very well if we're not doing these basic things that we're designed for yeah and walking is literally just how we how we're built how our bodies are built
I guess. So let's get back to building the fitness habits that will actually work. Scheduling your workouts, putting your calendar, putting your schedule, making it as convenient as possible to eliminate that excuse. The other thing is joining a fitness community of some kind. There's so many right now. Do you know there's a huge movement of how it used to be that people meet up at bars and
Oh, yeah. Like run clubs and stuff.
Yeah. People being at bars. Now people are doing the same type of like cool events at like coffee shops.
Yeah, yeah.
You know, for like like-minded people. Because fitness has become more trendy, there's so many... It's a positive social change for sure.
It's a great positive social change. I heard about one called Coffee and Chill. Did you hear about this one? Coffee and chill. Coffee and chill. So they, I guess, I heard it in a cursory way, but someone said that there's a club where everyone like drinks coffee and then goes to the sauna and then gets an ice bath together. Yeah.
And it's definitely like, it's a scene, like from the way the guy was describing it, he was like, oh, there's chicks there and all this type of stuff. But I think, people clearly need, that's like a human thing. Like we need that, especially if you're single, but even if you're not, we need this, we need to do things tribally. Like it's literally how we are.
That's why we're so tribal about our politics. And I think tribalism should stay out of politics. And I think fitness is a much better place for tribalism because you push each other and you, you know, it's, it's a positive feedback loop and whether it's getting in ice baths or working out or whatever, we do need that sense of we're doing this together. We're in this together.
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