How to Structure Interval Walks

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