Habits and Hustle

Lifting heavier, training to exhaustion, and pushing through pain are often labeled as discipline, yet they are some of the fastest ways to stall progress and get injured. The real problem is misunderstanding how intensity and reps actually drive results over time.

In this Fitness Friday episode we get into why pushing past your limits is not discipline, what rep ranges actually drive results, and how fitness is increasingly shaping behavior, consistency, and social connection.

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’s Discussed


(00:52) Why mastering bodyweight movements should come before lifting


(02:56) How machines allow higher intensity and safety without perfect form


(04:36) Why workout intensity matters more than how heavy you lift


(06:02) The rep ranges that actually support strength and muscle growth


(13:40) How group fitness creates consistency through structure and accountability


(15:00) Why fitness spaces are replacing bars as social connection hubs


(17:56) How padel and running clubs blend movement, community, and lifestyle


(22:07) Why pickleball and other “low-impact” sports carry unexpected injury risk

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

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

Aging gets sold as this quiet slide into joint pain, low energy, and moving less because “that’s just how it goes.” The truth is far more uncomfortable: loss of strength and muscle, not age, is what actually limits people long before it needs to.

We dive deeper into this in the latest Habits & Hustle episode with Dr. Vonda Wright. We also get into why running doesn’t ruin your knees, why the body’s critical decade sits between mid-thirties and mid-forties, and why muscle isn’t about looking a certain way, it’s about staying capable.

Dr. Vonda Wright is a board-certified orthopedic sports surgeon with more than two decades of clinical experience. She is a published author and international speaker specializing in musculoskeletal health, longevity, and performance. She also works as a biotech consultant and elite sports physician.

What We Discuss:


(14:58) Why joint pain, muscle loss, and slowing down are not inevitable with age


(16:11) When real physical performance decline actually begins


(21:13) Running, joint health, and what actually causes knee breakdown


(22:45) Why weakness and poor mechanics hurt runners more than mileage


(42:36) Why the body’s "Critical Decade" sits between mid-thirties and mid-forties


(43:40) The "minimum effective dose" for training when you are short on time


(01:12:45) Facing the "fear of being bold" and taking action for your health

Thank you to our sponsors:

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

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 Dr Vonda Wright:

Website: https://drvondawright.com

Instagram: https://instagram.com/drvondawright

Youtube: https://youtube.com/vondawright

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

Thank you to our sponsors:


Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.


Therasage: Head over to therasage.com and use code Be Bold for 15% off 


Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.


Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.


Momentous: Shop this link and use code Jen for 20% off 


Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 


Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 


Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

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

Weight loss has become a race to get smaller, even when the body is clearly breaking down in the process. The surprise is that a lot of people lose weight and end up more fatigued, under muscled, and metabolically worse off than when they started.

We dive deeper into this topic in the latest Habits & Hustle episode with Ashley Koff. We also chat about why GLP-1s make people skinny but not necessarily healthy, why weight often comes back after stopping GLP-1s, and why not eating enough while on these medications is one of the biggest mistakes people make.

Ashley Koff, RD is a registered dietitian, founder of The Better Nutrition Program, and a clinician with over 25 years of experience in personalized nutrition. She is the USA Today bestselling author of Your Best Shot (HarperOne) and founder of The Better Nutrition Program (BNP), and has been recognized as one of CNN’s Top 100 Health Makers.

What We Discuss:

(00:00) Why weight loss has become the wrong goal and how “thinner” replaced healthier(03:12) GLP-1s explained and why they make people skinny without making them healthy(07:08) The real issue with GLP-1s and why misuse creates rebound weight gain(12:41) What actually happens when appetite returns after stopping GLP-1s(17:56) Why not eating enough on GLP-1s leads to muscle loss and metabolic slowdown(22:38) Food noise, hormones, and why appetite is not a willpower problem(34:27) The biggest “just eat less” lie and how it backfires long term(40:03) Fasting, under-fueling, and why trendy restriction worsens outcomes for some people

Thank you to our sponsors:


Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.


Therasage: Head over to therasage.com and use code Be Bold for 15% off 


Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.


Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout.


Momentous: Shop this link and use code Jen for 20% off 


Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 


Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Rho Nutrition: Try Rho Nutrition today and experience the difference of Liposomal Technology. Use code JEN20for 20% OFF everything at https://rhonutrition.com/discount/jen20.

Find more from Jen: 

Website: https://jennifercohen.com

Instagram: @therealjencohen  

Books: https://jennifercohen.com/books

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

Find more from Ashley Koff:

Website: http://thebetternutritionprogram.com

Instagram: @ashleykoffapproved

Ashley’s Upcoming Book: ORDER HERE

Relentless drive isn’t the problem for most high performers. The real breakdown happens when self-belief collapses after early success and hustle turns into motion without direction.

This episode is part of The Best of Habits & Hustle, a series where we revisit some of the most impactful conversations we’ve shared. In this one, I’m joined by Rob Dyrdek to challenge the idea that working harder fixes everything and explore why success stalls when it isn’t intentionally designed. 

We also talk about rebuilding belief after hitting bottom, mastering time as a strategic advantage, and designing systems that create real wealth without burning your life down.

Rob Dyrdek is a serial entrepreneur, producer, and former professional skateboarder. He is the creator of Ridiculousness and the founder of Dyrdek Machine, a venture studio that has built 18 brands with six exits totaling over $550M. Rob is also the CEO of Existence and the mind behind Time Creationism, a framework focused on engineering time at scale.

What We Discuss:

(00:02) Losing self-belief after early success and why hustle stops working

(11:38) How subconscious belief shapes trajectory more than effort

(13:27) Hitting rock bottom and the decision to reprogram belief

(19:18) Why self-belief isn’t motivation, it’s data and mastery

(46:41) Designing time as a strategic asset instead of reacting to life

(52:03) Why balance must come before scale, not after

(56:47) Building systems that create wealth without burning your life down

Thank you to our sponsors:

Prolon: Get 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift.

Therasage: Head over to therasage.com and use code Be Bold for 15% off 

Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE40 for up to $300 off and a 3-year warranty on air purifiers.

Momentous: Shop this link and use code Jen for 20% off 

Manna Vitality: Visit mannavitality.com and use code JENNIFER20 for 20% off your order 

Amp fit is the perfect balance of tech and training, designed for people who do it all and still want to feel strong doing it. Check it out at joinamp.com/jen 

Find more from Jen:

Website: https://jennifercohen.com

Instagram: @therealjencohen 

Books: https://jennifercohen.com/books

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

Find more from Rob Dyrdek:

Instagram: @robdyrdek

Facebook: @robdyrdek

Youtube: @robdyrdek