Every January starts with big fitness intentions, and it usually ends the same way, routines quietly fall apart once motivation wears off. The real issue is well known: building habits around feelings and calendar dates instead of non-negotiable standards.

In this Fitness Friday episode, we break down the New Year fitness cycle with Liron Kayvan and talk about how to approach it in a way that actually sticks. We get into why walking is the most underrated habit in fitness, how non-negotiables put discipline on autopilot, and what truly separates people who stay consistent from those who fall off every January.

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:

(00:00) Why New Year goals fall apart by mid-January
(02:48) The New Year reset cycle and why starting dates don’t create consistency
(05:52) How too much daily decision-making sabotages long-term habits
(09:18) What it actually means to build non-negotiables
(14:46) Interval walking explained and why it’s trending for 2026
(20:02) Recovery as a top fitness trend and what’s driving the surge
(24:37) Cold plunges, saunas, and why sleep is the most underappreciated recovery tool
(30:51) Training early and why prioritization matters more than motivation

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Find more from Jen:

Website: https://jennifercohen.com

Instagram: http://instagram.com/therealjencohen

Books: https://jennifercohen.com/books

Speaking: https://jennifercohen.com/speaking-engagement

Find more from Liron Kayvan:

Website: http://beyondfitnessla.com

Instagram: http://instagram.com/beyondfitnessla

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