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How To Make Your New Year's Resolution ACTUALLY Stick

How To Make Your New Year's Resolution ACTUALLY Stick

Hey Derek here and it's almost New Year's!

That time of year where some of us get super motivated to turn over a new leaf while the rest of us complain about the inevitable lack of commitment of the January resolutioners.

As much as I personally don’t like stereotypical New Year’s resolutions - those which tend to fill the gyms in January only to be abandoned less than a month later - I do think that New Years’ offers a great opportunity for a “fresh start” that we can take advantage of if we do it right.

[Q&A] How To Lose Belly Fat, BIG BICEPS?, My Fitness Journey & More...| Vlogmas Day 4 and 5

[Q&A] How To Lose Belly Fat, BIG BICEPS?, My Fitness Journey & More...| Vlogmas Day 4 and 5

In this VLOGMAS video I answer questions that you guys asked me on Instagram, Snapchat and Facebook!
Learn about how I got into fitness, what is my secret for big biceps, pre or post workout snickers bar?, how I respond to negative comments and more!



Biofeedback Flexible Dieting 101 [+ Rach's BFD FDOE & BFD Daily VLOG]

Biofeedback Flexible Dieting 101 [+ Rach's BFD FDOE & BFD Daily VLOG]

Biofeedback Flexible Dieting is designed for men and women with experience calorie tracking and macro counting who are sick of being stuck with no option for achieving their desired body composition while still eating the foods they love WITHOUT tracking calories.

Others can absolutely use this approach, but it is specifically created with this audience in mind. 

Unlike most of our other programs, Biofeedback Flexible Dieting is created specifically as a diet plan to stick to for a prescribed period of time and then to transition onto another plan for maintenance. 



Day 3 of our Biofeedback Flexible Dieting experiment and the end of the Sweetness Basepoint Reset!

Including tips on:
1. What happens when you don't sleep enough
2. How flexin' gives you gainz
3. Why it's important to avoid unnecessary restriction in your diet

Biofeedback Flexible Dieting is flexible dieting WITHOUT tracking calories. It's our newest program which we are trialling prior to releasing in the upcoming months.

Arriving In Barcelona | #SOV Part 1

Arriving In Barcelona | #SOV Part 1


I have finally been able to sit down and edit the videos I took over our 3-week European Cruise Vacation! This is part 1 of the series, #ShreddingOnVacation (#SOV). 

When all parts of this series is uploaded, I will post another video summarizing how I managed in my attempt to make progress on vacation, WITHOUT sacrificing enjoyment of the cruise as well as the ups and downs during most travelling situations and how I used them to my advantage :)

How to Defeat Holiday Weight Gain (While Still Enjoying Pumpkin Pie!)

How to Defeat Holiday Weight Gain (While Still Enjoying Pumpkin Pie!)

For us Canadians, this weekend is Thanksgiving. (Sorry American's you'll have to wait a month to get your piece of pumpkin and apple pie!) 

With thanksgiving comes many things. Cooler weather, the changing of leaves, time with family & friends, hockey (or football) and of course food. 

Delicious, enticing, calorie-rich food.

...and lest we forget, with that food comes one less welcome addition: That extra 5lbs of holiday weight.


Now if it was just about avoiding gaining weight it would be easy. 

You'd just stop eating when you got full, skip out on dessert and drinks and workout the way you normally do. Easy peasy.

The problem is that most of us are not ready to sacrifice the enjoyment that comes with thanksgiving dinner. It holds a special place for us sentimentally, and to be honest it's just nice to have nice feast once in a while!

So with that as our context, we have a problem to solve:

"How can you avoid gaining weight during the holidays when there is abundance of delicious, tasty food, and more importantly, how can we do it without hating our life and missing out on the enjoyment of our beloved thanksgiving feast with friends or family?"

Three Words to Get You Back on Track After an Accidental Indulgence

Three Words to Get You Back on Track After an Accidental Indulgence

What if I told you there was something you could tell yourself every time you had a temptation that would completely change your outlook? What if I could give you a tool that would stop that weekend long binge in it's tracks? What if you could stop after the buns and spend the rest of the weekend making progress?

What if instead of eating something you shouldn't, sitting at home instead of working out or making any other decision that runs counter to your goals, you had a tool that you could use to stop the damage or prevent it from even happening in the first place?

Three Simple Tools to Allow You To Eat Whatever You Want at Social Events

Three Simple Tools to Allow You To Eat Whatever You Want at Social Events

Last night we were out at a social gathering and there was an assortment of treats available. For the last 3 weeks, we were on a cruise with an all you can eat buffet, delicious food left right and center! AND, over the last month, I've dropped 4lbs to reach the lightest I've been in almost 6 months. (A recent goal of mine since extra weight is a big hindrance in calisthenics - my latest fitness pursuit)

What's more, I've been far less stringent with what I've eaten than in past attempts at a similar goal. 

Rather than relying on my willpower to get me through the mass of food that's been in front of me, (let's be honest, there are only a select few people who can maintain that) I used a few simple strategies to allow some surprising indulgences while still slowly dropping weight.

So, what's my secret? Read on to find out...

6 (+3) Critical Habits for Sustainable Fat Loss

6 (+3) Critical Habits for Sustainable Fat Loss

As you know here at Live For Today Fitness our mission is to make sustainable fat loss easier for you. Yesterday I came across a great article that does just that, so I had to share it with you.

Eric Bach is definitely one of the up and comers in the fitness industry. This week he put together a great post on called 6 Habits of Successful Long-Term Dieters

Gratitude: The One Tool You Need To Resist Anything Without Feeling Deprived

You may be able to keep up deprivation through sheer willpower for weeks, months or even years at a time, but at some point losing control is inevitable. Feelings of deprivation are simply not part of a sustainable fat loss system.

So… the question is, how do we fix this? Obviously we can’t just eat whatever we want to eliminate deprivation – that doesn’t work for fat loss. Likewise, simply using willpower to avoid eating anything “bad” doesn’t work either because the deprivation created by this method inevitably results in a rebound.

What we need is a solution that eliminates deprivation WHILE still allowing fat loss.

The solution is gratitude.

How to Create a Daily Ritual... and Actually Stick to It

Over time Rachel and I have picked up a few habits and practices that greatly help reduce stress and ensure that we get the most important things (the things I really need to do) done. 

Although everyone has slightly different circumstances, I think these can be equally useful for many different walks of life.

In order to ensure that they happen, we have them scheduled into a few daily rituals. If you can schedule an evening, morning and perhaps after work ritual, it significantly decreases the mental burden required to remember various morning tasks and puts you on autopilot through the many mundane tasks so you can free your mind up for other mental tasks.

Panic!! We're All Going to Die!! How to Avoid Getting Sucked In By Fear Mongering Articles

Learning to critically analyze articles as you read them is becoming an essential skill. There are so many extreme articles and blog posts shared on Facebook that it is very easy to become overwhelmed and confused about what the actual truth is. 

Instead of throwing your hands up and giving up on being healthy, read on below to get a few tips on how to sort through the mess. By the end of this post you should be able to dismiss about 90% of these seemingly contradictory articles. 

Whether it’s Crossfit, vaccinations, veganism, Paleo or any number of other topics there are always a myriad of biased articles from both sides.

The Art of Letting Little Bad Things Happen: Get the Big Things Done and Take it Easy on the Rest

Hey Everyone, Derek here.

Unfortunately this week I don't have a whole lot to post. I started a post on how to critically analyze research studies, but quickly realized that to do the post justice I will have to put some serious time into organizing it. There is simply a LOT of components to cover. 

At first I felt bad about this, like I was letting myself, our business and anyone who reads our blog down. Then I remembered this post by Tim Ferriss. It's titled The Art of Letting Bad Things Happen.

In it, Tim reminds his readers that sometimes it's ok to let little bad things happen. You don't always have to be perfect. Sometimes you just have to let the little things go wrong so that you can take care of the big things. As long as those big things are taken care of, who cares if you screw up a little thing?

Our Morning Ritual: How We Set Ourselves Up For Success Every Day

It’s ironic that we’re posting this today. For some unknown reason, this morning we didn’t stick to our morning ritual. We started off strong by getting adequate sleep and prioritizing our main tasks, however sometime after that we let ourselves get off track. 

We were still reasonably productive, and we got some good things done, but our stress level was much higher than normal during the process. On top of that, we ran out of time for one of our main objectives for this morning – finishing and pre-scheduling this blog post. The blog post is still making it up, and a little stress won’t kill us, but mornings like this one are definitely not something we want to repeat. 

Below we outline 5 steps that we try to stick to in order to keep our morning organized, productive and stress free.

02.04.15 | Lower Body!

02.04.15 | Lower Body!

The Workout:

This workout was focused on Lower Body Strength sets:

- Sumo deadlifts 3x3 superset with power kettle bell swings

- Hip Thrusts 3x5 superset with power kettle bell swings
**I normally use a step for hip thrusts, but that was MIA ... so I resorted to hip bridging...I much prefer hip thrusts though.**

Master Your Mindset: 4 Mental Shifts That are Critical to Long Term Fat Loss Success

Mindset may just be the most critical aspect to successful fat loss. Heck, it may be the most critical aspect to success at anything. If you can’t control what goes on between your ears you’re bound to get discouraged by failures, put down by criticism and fall apart in the face of difficult circumstances.

For every factor that contributes to health and fitness, a good mindset is critical. Trying to stick to proper food choices? I hope you have a good mindset!. Want to make progress at the gym or stick to a healthy sleep schedule? Again, you’d better check your mindset.

Prioritization: When Life Gets in the Way… Where to Give In and How to Minimize the Damage

Sometimes, life just gets crazy. Between a dinner with friends on Saturday, helping family with some moving preparations on Sunday, and an Australia day party for Rach’s sister on Monday, we had a busy weekend for social events. On top of that we’re creating programs for our first two coaching clients this week, preparing documents for what could be a very good business opportunity and attempting to continue maintaining performance at our full time jobs.

Then, this weekend we’re helping my parents AND my brother move and Rach is working both days. There just seems to be no relief. That doesn’t even bring mention of fitting in our workouts and keeping our nutrition on track.

Needless to say, something has to give.

I’m sure everyone out there has had similar weeks. The question is, how do we prioritize around this?