Vigor Life Podcast

I dive into more of the last couple weeks questions and topics that you inquired about, diving into some deeper than others but giving you applicable advice from the real world, whether its training, nutrition, coaching or building a fitness business. Check out this weeks topics below.    IN THIS EPISODE YOU’LL LEARN: => The difference between training to get tired vs training to get better. => The biggest mistake people make when it comes to their training and why it lacks the results they want.  => The simple way to eliminate nutrition deficiencies in your daily meals.  => The key supplements that actually make sense to take to help your deficiencies (and not the hyped up sups to take your money).  => My “A,B,C method” to help clients eat the foods they love while achieving their goals.  => Nutritional displacement and how you can use it in your favor to eat less, get more nutrients and a leaner, healthier body.  => Mechanical drop sets, why they’re effective in building muscle especially when you’re shorter on time.  => 5 different methods of mechanical drop sets I like to use in my clients training, with examples.  => Is training to failure more effective than training close to failure; what the research shows and wisdom says.  => My “2,1,0” system when it comes to training to failure in sets.  => How to develop your team up to coaching standards that you desire.  => How to run a successful challenge at your gym, simple breakdown and tips.  LINKS & RESOURCES: Luka’s Team Athlete For Life App: https://marketplace.trainheroic.com/workout-plan/team/team-vigor?attrib=584077-ig Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I’ve followed Jake Tuura for a while as he shares great information on everything tendons, and was able to finally connect in person as we both spoke at Mike Boyle’s Spring Seminar, then had to bring him out on the podcast as his presentation at Mike’s was excellent. We talked about, well, everything tendons! This is a must listen for every person that wants to keep healthy and strong tendons for life, especially coaches that can help their clients do that.  Jake Tuura, MS, CSCS is a collegiate strength and conditioning coach.  He currently works at Youngstown State University.  Prior to YSU, Jake was an assistant S&C coach at the University of Minnesota-Duluth. He earned his bachelor’s degree from the University of Wisconsin-Superior (2014) and his Masters from The College of St. Scholastica (2015). His website: jackedathlete.com helps athletes gain copious amounts of muscle, hit PRs in the weight room, and improve athletic performance. IN THIS EPISODE YOU’LL LEARN: => What started Jake’s fascination with tendons. => One of THE worst things you can do for tendon issues - rest!  => Why most tendon issues are misdiagnosed for by doctors or even physical therapists.  => How Jake finally overcame jumper’s knee after many years of issues and pain.  => If you don’t have tendon issues you don’t have to care about tendon training, Jake explains in depth.  => The two biggest reasons you will run into tendon issues and how to address them.  => What aging will do to a tendon and why you must strength train and do plyometrics as you age.  => Strong muscles help tendons, weak muscles lead to “beat up tendons.” => The reason younger athletes run into tendon issues and how AAU is crushing the young athlete’s body.  => The difference between acute and chronic tendon issues and how to approach the rehab of each one. => Why strength training when you have tendon issues may be the FIRST thing you have to do.  => The exact breakdown of how to get back from a chronic tendon issue/injury.  => How you know whether training is helping or hurting your tendon recovery (most people have no idea about this!). => The “weekend warrior” protocol to make sure you can perform at your best and keep your tendons healthy.  => How lifestyle affects your tendons and why you should pay attention to your nutrition and your sleep/recovery.  => Why being “fit” is not the same as being “basketball fit” and how you must approach getting ready for ball.  => Why Jake believes that super heavy calf raises are going to be used more and more to prevent achilles issues.  => How blood pressure and metabolic factors can affect the health of the tendon. => Why mobility matters when it comes to tendon health and why you must maintain it (also why people that don’t, have problems).  => Does PRP or stem cells work when it comes improving the healing and rehab of the tendon.  => Why you can have similar outputs in your 40’s but you’ll have to __________. => Jake breaks down the exact rehab process of clients that have had knee tendon and achilles tendon issues.  => The power of isometrics and why you’d do it every day when you have tendon issues.  LINKS & RESOURCES: Jake's Website  www.JackedAthlete.com  Jake's Instagram https://www.instagram.com/jaketuura/ Luka’s Courses and Workshops  www.LukaHocevar.com Luka's YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I’ve been fortunate to learn from and develop friendships with the best of the best. My relationship with Eric Cressey goes back close to 17 years where I went to a seminar of his in Birmingham, UK. Since then he’s been someone I have constantly learned from and continue to as we have grown in the industry, built our businesses and expanded in what we do. He’s not just an extraordinary coach but also a great human being that I’m honored to call a friend. Having a conversation with him is always insightful and thought provoking, and I learn a lot from it.  Eric Cressey is president and co-founder of Cressey Sports Performance, with facilities located in Hudson, MA and Palm Beach Gardens, FL.  A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports. Eric is perhaps best known for his extensive work with baseball players, with more than 100 professional players traveling to train with him each off-season. In January of 2020, he joined the New York Yankees organization as Director of Player Health and Performance. IN THIS EPISODE YOU’LL LEARN: => Eric’s involvement in multiple areas from being director of performance for the New York Yankees, running two successful facilities, coaching elite MLB players daily, and how it affects his views on strength and conditioning.  => Insights on the principle of: “What you know vs what you can implement.” => How strong is strong enough for athletes (as well as general population). => Strength is simple to build and sticks around but ________ is much harder to develop.  => The studies that show how impactful the work that high school and college strength coaches do and why building a foundation is SO critical. => The dangers of carrying your own training biases into the training programs of your clients and athletes. => Power drops close to 10% per decade in the aging population and rarely finds itself in most programs. => The surprising ability that we lost the most as we age, that MUST be trained.  => What Eric has charged in his in season programming for athletes in the last 5-years, based on research and his personal insights.  => The power of high quality warm ups and why it is so important and how you can get a 40% injury reduction.  => Why you may need less strength work in season and how 30 minutes of strength training can be enough. => Focusing on building relationships to get buy in to your program/system.  => The best ways to learn and speed up your growth that are completely underutilized.  => The sacrifices that have to be made to develop yourself as a great coach.  => Eric on investing in yourself and betting on things you understand.  => What is “work life harmony” and why balance in life isn’t what you think it is.  => The “Say yes to everything before 40, and no to everything after 40” quote and what it means.  => Eric’s thoughts on getting a college degree in the exercise science realm that will shock you.  => One thing that young coaches really need to analyze and the question they MUST ask themselves. => Why you should consider spending $100k’s on your undergraduate degree.  => How to really stand out as a coach, be a linchpin, and be scarce so that you can keep progressing in your career. => The #1 thing you can do is get a good mentor and be part of a great facility to learn in person, skin-to-skin.  => The power of the apprenticeship model and why it’s the missing link for most coaches.  LINKS & RESOURCES: Eric Cressey's Site www.EricCressey.com Cressey Sports Performance http://cresseyperformance.com/ Elite Baseball Development Podcast h Eric's IG https://www.instagram.com/ericcressey Luka’s Courses and Workshops  www.LukaHocevar.com Luka's YouTube https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Back with a Q & A with a number of questions that have built up over the weeks and it’s become one of my favorite things to do. If you want to drop more questions you can either DM them to my Instagram or e-mail them to luka@hocevarperformance.com As usual I’m breaking up the episode into training, nutrition, coaching and program design in the first part, and business, mindset, marketing, content in the second (although 60-70% of the podcast is the former).  IN THIS EPISODE YOU’LL LEARN: => A BIG announcement!  => What’s the best “next step” for you in your nutrition.  => I break down examples of 4 clients with different next steps that are the right fit for them.  => The biggest mistake people make when it comes to their nutrition (and it’s not what you think!) => How paused squats (or pause in any exercise) can help you with your gains. I give you a 4-week plan. => How to program to get faster and more powerful for an in-season athlete. => Explosive conditioning for tactical athletes, examples and how to program it. => What type of workouts could replace a game of sports (and could also prepare you for the sport).  => If focusing on muscle building how much cardio do you really need.  => How do you train the endurance of the fast twitch fibers. => The best 45 minute strength training program design for a group of 6-12 people  => How to increase your productivity in chaotic times.  => When it the right time to go “all in” with your side hustle (personal training, online coaching).  => What trends will take off in the fitness industry in 2024.  => Do I consider owning a gym a good investment compared to other investments.  => More insights and strategies to creating quality content that is valuable to the audience.  LINKS & RESOURCES: Luka’s Courses and Workshops  www.LukaHocevar.com Athlete For Life: Compound-V 8-week Training Program www.LukaHocevar.com/compound-v/ Luka Hocevar YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

After speaking together at Raise The Bar in Dallas, I had to get finally get Nick on the podcast and talk about the principles that have helped almost a million people transform through Renaissance Periodization products and services, while also doing $100 million in revenue. Nick is the Founder and CEO of Renaissance Periodization, a diet and fitness company founded on evidence-based practices to help our members achieve their health, athletic performance and physique goals. He is also co-host of the RP Strength Podcast with wife - and RP colleague - Lori Shaw.  Himself a former competitive powerlifter and bodybuilder, Nick has also personally coached numerous world-class athletes, including CrossFit Games Champions, international medalists, Olympians, UFC fighters, professional athletes, and Navy SEALs.  Nick holds a B.A. in Sport Management from the University of Michigan, where he helped establish a scholarship for undergraduate Kinesiology students, and from which he received the Early Career Achievement Award.  IN THIS EPISODE YOU’LL LEARN: => The #1 principle of success when it comes to transforming your body for good. Nothing else matters without this.  => Calories, macros, timing does matter, but only if you do THIS.  => What have I repeated 10,000x over and tell stories about every day and why does it matter to you as a coach (it’s your job!)  => Losing weight and getting lean is not easier than _________ (this is where people get stuck).  => Why trying to rely on willpower over skillsets will always lead to frustration.  => The actual science of self control and what people get wrong (the science shows it’s not what you think).  => The “P & P” principle that you MUST include in achieving anything worthwhile.  => The 4 steps to subconsciously do habits that will lead you to your goals. => How to make bad habits harder to do and the right habits easier to do.  => Why your emotions are the main culprit to negative behaviors, and how you can fix it.  => Nick’s lessons from getting the leanest ever and winning the IFBB pro card.  => The trade off between athletics and aesthetics, the cost of getting “shredded.” => The power of community and finding your tribe, and how it will be a catalyst to your success (or your obstacle). => How to change your environment so that it fits what you want to achieve and who you want to become.  => Why Nick drove an hour to train with training partners rather than train at home.  => How to check your effort and see if you’re really putting in the work you say you are.  => Sage advice Nick received that really made him cut out a lot of things he was doing in his business.  => The power of mentors and why Nick gets around business owners when he has a completely remote business.  => Why you should read books that are recommended from smart, successful people, and then do THIS. => How did RP get started and what was the first product that made Nick go “we have something here.” => “It only took 6 years to figure out YouTube”…..it takes persistence and consistency.  => Building the product by solving a problem that you see and experience.  => How Nick and RP pivoted when one form of media stopped working and the the overcoming of challenges in the business.  => The reason you MUST have proof of concept in your business (the story of Dr. Mike and college students).  LINKS & RESOURCES: Renaissance Periodization https://rpstrength.com/ RP Strength https://www.instagram.com/rpstrength/ Nick Shaw Instagram https://www.instagram.com/nick.shaw.rp/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

My friend and owner of HIDEF Physical Therapy Zach sat down with me to grill me about training clients and the principles and foundations of getting results over the short and long-term, what really matters and where people get it wrong. I felt time flew by but we ended up doing a bit under two hours of deep dive into what creates successful programs and coaching and things that aren’t talked about enough in the real world.  IN THIS EPISODE YOU’LL LEARN: => What’s the foundational piece of strength training that has to be in place for anything to work.  => The multi-step program design process you must go through to create the best possible program for each individual client.  => The 7 training principles, what they mean, and which ones matter most.  => Why discovering these 4 things about your client will then lead to determining the training template.  => While progressive overload is one of the most important principles, this is THE key principle people miss.   => How much does the “interference effect” matter and can you train strength, power, and conditioning together.  => Using the R7 program design principles with the foundational training principles to create a program for clients that works every time.  => How to develop multiple things such as improving movement, becoming more athletic, building strength and muscle, as well as getting “fitter.” => The difference between bodybuilding training and what most clients want.  => Why communication and problem solving skills can be the missing piece to getting the best results with clients.  => The “hidden” mistakes people make that puts a halt to their gains in the gym. => What I think about people commenting “thats a horrible muscle building exercise” on social media. Rant!  => The principles of results based training you can only learn in the gym and not through theory and books.  => Why the “Athlete for Life” model of training is what most people really want (even if they don’t know it).  => What is the “SRA” training principle that most people mess up on, and get stuck with progress.  => Why variation is important but not as important as you may think (unless that is your type!).  => How to progress based on your neuro type, small adjustments that can create big gains.  LINKS & RESOURCES: Luka’s Courses and Workshops  www.LukaHocevar.com Athlete For Life: Compound-V 8-week Training Program www.LukaHocevar.com/compound-v/ HIDEP Physical Therapy https://www.hidefpt.com/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I’ve been of Nir’s work starting with his first book “Hooked” that really dove into how to lock in behaviors and how companies get people to repeat behaviors. The second was “Indistractable” which has been very powerful since like most people, I get distracted! It was great to dive into the science, strategies, and tactics to help you improve your attention, not get distracted, and get work done that matters!  Nir Eyal writes, consults, and teaches about the intersection of psychology, technology, and business. Nir previously taught as a lecturer in marketing at the Stanford Graduate School of Business and the Hasso Plattner Institute of Design at Stanford. Nir co-founded and sold two tech companies since 2003 and was dubbed by The M.I.T. Technology Review as, “The Prophet of Habit Forming Technology” Bloomberg Businessweek wrote, “Nir Eyal is the habits guy. Want to understand how to get app users to come back again and again? Then Eyal is your man.” He is the author of two bestselling books, Hooked: How To Build Habit Forming Products and Indistrcatable: How To Control Your Attention & Choose Your Life. His books have resonated with readers worldwide, selling over 1 million copies in over 30 languages. Indistractable received critical acclaim, winning the Outstanding Works Of Literature Award as well as being named one of the Best Business and Leadership Books Of The Year and one of the The Best Personal Development Books Of The Year by Audible. The Globe and Mail called Indistractable, “the best business book of 2019.” In addition to blogging at NirAndFar.com, Nir’s writing has been featured in The New York Times, Harward Business Review Time Magazine and Psychology Today.  Nir invests in habit-forming products that improve users’ lives. Some of his past investments include Eventbrite, Anchor.fm (acquired by Spotify), Kahoot, Canav, Homelight, Product Hunt, Marco Polo, Byte Foods, FocusMate, Dynamicare, Wise App and Sunnyside.  IN THIS EPISODE YOU’LL LEARN: => Distraction is not something that happens to us it is an action that you took.  => Shocking data about how much of your distraction comes from an external trigger (ping, ding or ring of your phone, or people)! => We get distracted not by what is happening outside of us but rather because whats happening inside of us.  => What REALLY motivates us (it’s not what you’ve heard over and over again)! => How boredom, loneliness, fatigue, anxiety, stress, are the true culprits of our distraction.  => How food is a big distraction from internal triggers and how diets, fitness, and lifestyle have a lot in common with productivity.  => Time management is really  ____________.  => What you should and shouldn’t be doing with e-mail and meetings.  => Why to do lists are one of the worst things that you can do for productivity.  => How to turn your values into time and a powerful schedule that will help you achieve the most you ever have.  => Control the inputs, not the outputs.  => Why not scheduling important relationships is one of the biggest mistakes you’re making. => Real strategies that work on how to hack back on external distractions that are throwing you off and making your day busy and not productive.  => The 3 pacts that will have you performing  at levels you’ve never experience before.  =>  Nir and Luka get vulnerable and share what they have implemented to become more indistractable.  => Why changing your environment, hiring mentors, and finding a tribe can be a superpower.  => How to create an indistractable workplace.  LINKS & RESOURCES: Nir's Site: https://www.nirandfar.com/ Book: Indistractable  https://a.co/d/3Ndjbrl Book: Hooked https://a.co/d/iVUe8Jk Luka’s Courses & Workshops  www.LukaHocevar.com Vigor Life Podcast  https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka's YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Since I save many of the questions I get on a weekly basis I always have a lot of firepower when it comes Q & A episodes, this one not being an exception. I was a bit crunched for time but packed the episode with as much value as possible while diving into certain topics deeper and giving full blown protocols.  IN THIS EPISODE YOU’LL LEARN: News about the Vigor Ground Fitness and Business Summit  How I come up with so many exercise variations, my system to create and also use them in a smart way.  Why sprinting is a must when it comes to developing the best body and performance.  The biggest mistake people make when it comes to adding sprints into their program.  The step-by-step protocol and 4-week example of working up to full blown sprinting. How to incorporate sprints in and around your strength training program.  My favorite rep and set schemes to build pure strength, ones you’re probably not using right now and should be.  Why the best program is the one you’re not on, and when to change it up.  Which finishers do I program at the end of group workouts and when, what do people love most.  How to discover the mentor that will help challenge you and build your career.  The simple steps to build your online coaching business; it’s not what you think.  LINKS & RESOURCES: Vigor Ground Fitness and Performance www.VigorGroundFitness.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It was great to have Eve Guzman on the show. After speaking at the same events, we got to chat about how to sustainably lose weight for good, nutrition coaching, and building an educational business that helps coaches help clients.  Eve Guzman, MLS (ASCP), is a nutritionist, personal trainer, business coach and CEO of MacroU, which aims to help women ditch fad diets, lose weight effectively, and build their metabolism through evidence-based coaching. She has personally lost more than 150 pounds through exercise and her macro nutrition philosophy, going from obese to a nationally qualified figure competitor. She inspires and educates women worldwide on ways to create sustainable healthy lifestyle changes to become their best selves. Eve’s mission is to see all women achieve real body goals by eating the foods they love for the rest of their life. Eve is the creator of the Macro Nutrition Coaching Certification (Macro Mentorship) a 4-month NASM, AFAA, and ISSA approved CEU group coaching certificate program plus business course for health coaches. IN THIS EPISODE YOU’LL LEARN: => The sneaky ways calories creep into our daily nutrition without paying attention to it (you won’t believe how much!). => How Eve finally discovered to lose 150 lbs and kept it off for good.  => What gimmicks, fad diets and quick fixes did Eve try and what were her results. => The 3 key principles everyone must apply to have long term weight loss and health success. => Why the short term solutions you’re seeking out are crushing your long term success.  => The shocking truth of how much the average American underestimates their daily calories.  => Why tracking and data is so important and what to do if someone doesn’t want to track their food. =>   “I don’t eat that much” really means _________ . => How one meal a week can derail your weight loss efforts - you must hear this scenario.  => Eve and I discuss the biggest culprits for things that have a lot of calories that we don’t think about but eat often.  => The number one thing you must do as a coach and how not doing it will break trust and prevent you from helping the client. => What to do when clients come to you after watching a diet documentary and want to do it.  => Strategies to eat the foods you want and still get the results you’re seeking. => How Eve built her nutrition coaching business through word of mouth and referrals.  => The key components to building and maintaining a successful long term online nutrition coaching business.  LINKS & RESOURCES: Eve Guzman Instagram - https://www.instagram.com/eveguzmanofficial?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== The Macro University - https://www.themacrouniversity.com/ Vigor Ground Fitness and Performance www.VigorGroundFitness.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I wanted to share the principles and strategies I often talk about with clients to help them create sustainable change with their body and health. This speaks both to you as an individual looking for change or to coaches helping clients achieve meaningful change. There’s so much confusing information out there that it makes it harder to begin or to stick to something that will actually help you improve how you look, feel and perform.  I share principles, as well as strategies, tactics, and examples of how to attain true change, one that sticks for good and that most people can take on.  There’s theory, and then there’s application and real world experience of applying research. I share the real world experience and examples of how you can make 2024 your best year yet when it comes to your body.  IN THIS EPISODE YOU’LL LEARN: The principles that nutrition success is built on and what NOT to do!  The 6-steps that you must follow as a coach or client to win at changing your nutrition, health, and body.  Your current results are based on your behaviors today, the desired results you want will require these behaviors.  Why everything should being with an assessment, you can’t get a path without typing in “point A” on the GPS.  Does calorie counting matter? How much? What are alternatives to calorie counting that work? The absolute #1 habit you must develop, and it’s not what you think it is.  When you should weigh in daily and when not to. The 2 most important things to track at the beginning of your nutrition change.  Does tracking carbs and fat matter at all when it comes to macros. Creating your daily meal plan that is simple, stress free, and effective.  How many meals per day should you eat for your goals and should you intermittent fast.  How strength training, cardio, and stress affect your calorie intake and daily nutrition.  What you MUST know about your food environment or it could be the obstacle that prevents you from changing.  The breakdown for calories, macros, and habits whether you’re trying to lose fat, gain muscle, or do a body recomposition.  Which supplements make sense and which are a waste of money.  Why journaling makes sense for training and nutrition.  What every successful body transformation has in common.  LINKS & RESOURCES: Athlete For Life: Compound-V 8-week Program www.LukaHocevar.com/compound-v/ Vigor Ground Fitness and Performance www.VigorGroundFitness.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It’s been a while so I went back through a pile of questions I’ve had from the past and organized them into training and nutrition questions, as well as coaching and business questions.  I break down the show and answer the training and nutrition questions in the first part of the show (up to 58 minutes) and the coaching and business questions the second part of the show.  I didn’t get through them all but we have plenty for another episode coming up in the near future. IN THIS EPISODE YOU’LL LEARN: How long should you expect to lose the last bit of fat around your abs. How to program/structure performance training while not sacrificing your hypertrophy gains. The simple framework I use to manage my meal prep with a crazy busy schedule. Why will keeping a logbook make 2024 your best training year yet.  Should you be using mixed cardio methods in the same session, if so, which ones.  Using tests to determine which areas of fitness you need to work on.  The rarely talked about principle to keep you jacked and lean in your 40’s. What you need to do to regain and rebuild your speed and power. One of the most important factors in cardio training that gets overlooked, and why you MUST pay attention to it.  How to supercharge your learning and knowledge as a coach, forever.  Why you’re stuck at 50-70 clients at the gym and what to do about it to grow.  The 3 little tricks I use to create a lot of quality content on multiple platforms that will save you 7 hours per week.  My equipment list that’s a must for starting a small group personal training business.  Using cardio based monitoring to individualize group training and stay ahead of the curve.  The surprising truth about how important it is to get leads from social media. Is it possible to become a top tier trainer, reputation wise and financially, while staying in your garage.  The technologies and systems you MUST have as a start up training business.  And much more….. LINKS & RESOURCES: Athlete For Life: Compound-V 8-week Program  Vigor Ground Fitness and Performance www.VigorGroundFitness.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

This was a interview that Ali Gilbert did with me on the Virtual Silverback Summit that I want to share with everyone as I dove into the Athlete For Life model of training, as well as diving into the mindset of growth, overcoming obstacles, and winning in life. I share how I approach my own training, both physical and mental, as well as that of my clients.  IN THIS EPISODE YOU’LL LEARN: The experience from a combined 12,000+ clients we have coached between the two Vigor Ground gyms in Slovenia and Seattle. Why no one cares about how they look IF they feel like crap and can’t function and perform tasks they want to.  The reason why a weekend warrior without strength training is exposing themselves to injuries.  Why men miss the “locker room atmosphere” and that is a huge part of success in the training.  The 4 spokes of the wheel that create a body that looks, feels, and performs at it’s best. Why doing your best is only part of it, the key is to _________. The studies that show what is closely correlated to mortality and how to integrate into a comprehensive program.  NOT training speed and power is leading you to not be able to perform in sport, life, and is setting you up for injuries.  The BIG reason older clients should do speed and power training. How my parents who both have Parkinson’s influence my training with clients.  How I use the pie analgoy with the R7 training model to create Athlete for Life training programs.  Machines vs free weights, what, when, how and why I choose one or the other.  How to help clients believe the best is yet to come. The “never peak” mentality!  The way the Vigor Ground environment drives community and creates a culture of getting better.  Why more and more people are doing labs and tests to find out what is “under the hood”, their inner health. If you don’t have a path and a plan, your default is struggle, falling back to doing what you’re doing now.  3 levels of accountability you get at coaching gyms that are a superpower.  The mindset practices I use with clients to build their mental strength.  Why you must understand that our behaviors are bio-physio-social and how to affect your own personal change.  The reason you MUST dive deeper into these specific topics to become the highest level coach. Why a therapist, a group, and treatment changed my life once I actually asked for help.  How fighting for your limitations is keeping you stuck and the awareness that will break you free. Why you should be the first one, the example, for others you love to look up to. The power of stories and consistency.  LINKS & RESOURCES: Vigor Ground Fitness and Performance www.VigorGroundFitness.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I met Dr. Christle at an event we were both speaking at in Edmonton, Canada and after listening to her presentation, I knew I needed to get her on the podcast and talk about weight loss drugs, the why, what, how, and the misconceptions, challenges, and stigma around them as well as when they make sense, when they don’t, and the upsides and downsides. I wanted to learn more as I have clients on them and wanted to better navigate the space (it’s also something every coach should listen to as these conversations will become more and more frequent).  Dr. Christle Guevarra holds a Bachelor of Science in Chemistry and a Minor in Mathematics from San Francisco State University, a Master of Science in Organic Chemistry from the University of Wisconsin-Madison, and a Doctor of Osteopathic Medicine from the Western University of Health Sciences. Passionate about education, she was awarded a Pre-Doctoral Teaching Fellowship at the Western University of Health Sciences, where she taught first- and second-year osteopathic medical students.Christle completed her Family Medicine residency at Crozer Health in PA, where she was awarded “Resident of the Year.” She then completed her Sports Medicine fellowship at the University of Nevada Las Vegas, where she worked with Division I Football, professional (boxing, MMA, basketball), and recreational athletes. Currently, she maintains a telemedicine private medical practice and also serves as an official traveling Team Physician for US Figure Skating. As a firm advocate of Exercise Is Medicine, Christle believes in “practicing what you preach.” A former champion competitive powerlifter, she now enjoys lifting for physique enhancement while also training for Brazilian Jiu Jitsu. IN THIS EPISODE YOU’LL LEARN: What got Dr. Christle into medicine and the desire to be a doctor and jump to evidence based fitness. The shocking history of weight loss drugs and why theres a foundation of skepticism.  Semiglutide, Ozempic, and Wegovy, origins, do they work, how they work, and who should consider taking it.  What made Dr. Christle decide to start taking weight loss drugs herself and her thoughts, insights and experiences around it.  The stigma, judgement and sometimes shame of taking weight loss drugs.  The two missing ingredients that are a must when it comes to having success with weight loss drugs. Calorie restriction, hunger, and what the day to day is like when it comes to weight loss drugs. Is there a rebound weight gain after getting off the drugs, how much to expect, and how to battle it. Insights on dosages and whether the recommended dose is the right one for you specifically.  Side effects, both short and long-term, and the future of weight loss drugs (as well as other possible huger reducing drugs). Should the drugs be taken for a shorter period, for good, or not at all. Thoughts about calories and protein while on the drugs and how to improve your outcomes when you do not feel like eating.  How important strength training and exercise is when it comes to long term sustainable weight loss.  Why weight loss drugs may be the gateway for some to start exercising.  LINKS & RESOURCES: Dr. Christle Guevarra Instagram  https://www.instagram.com/dr.christle/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I met Joey as a coach in the fitness industry that was great at what he did and helped clients transform for close to a decade. From there her went online and built a six figure online coaching business and started to really understand copywriting, marketing, and especially offers and email marketing. He fell in love with it and has become a go-to high level copywriter and email marketing expert that helps blow up (all types) of businesses and it was great catching up and talking actionable steps for coaches to improve their copy, marketing, and email skills.  Joey Percia is a copywriter, marketing consultant, author, and fish taco slayer.  Over a decade ago after receiving his Master's degree in Exercise Science, Joey began traveling, learning, and being mentored by top health and fitness coaches. Now he writes and consults for some these same coaches who credit his approach to copywriting and marketing as “genuine, refreshing, and bad*ss.”  Although Joey primarily works with health and fitness businesses he’s had rockstar clients in many different industries including dating, pharmacy, cannabis, habit-building, digital marketing, online business development, self-development, real estate, chiropractic, and more.  Joey also writes about direct response marketing, fitness, business, and life on his blog.  IN THIS EPISODE YOU’LL LEARN: How Joey went from being a successful in person coach to transitioning online. What did it take, and how long, to build a 6-figure online coaching business. What Joey did that everyone else was doing that DIDN’T WORK.  Why building the skillset is THE most important thing, and its something no one can take away from you. If you’re a coach, you ARE in the business of marketing, doing avoid it!  How marketing helps you become better at your coaching craft, a double whammy that will grow your business.  Joey breaks down a simple strategy of how you can instantly improve your marketing communication.  Copy is both emotional AND logic, and we must be like lawyers and structure our point in a certain way.  My secret strategy to attract more of your best clients with just a pen and a journal. The Pixar story framework in emails with an indirect offer that will help you get new leads and clients weekly. Marketing is pre-selling, it’s like moving people around the bases in baseball. Why the first month of doing things right with offers will crush it, and then it slows down; this is how you turn it around.  Why content can be so powerful and how to be omnipresent as the expert in your community. The “Super Signature” that will help you generate clients with every content post.  The reason you MUST repurpose content and how to do it effectively.  Turning one on one experiences into one to many content that can live for a long time and impact many thousands.  Joey’s APAA framework for writing great emails.  Why getting people to take action in emails is so important (hint: action is not just asking for the sale). My cheat sheet to writing great emails FAST. The list of email ideas I use to write headlines that people click and topics that engage people. How to build your email list with engaged followers (it’s not how it used to be).  LINKS & RESOURCES: Joey Percia site: www.JoeyPercia.com Joey Percia Instagram: https://www.instagram.com/joeypercia/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

In 2020 because of what was going on in the world we had to turn our live Vigor Ground Fitness and Business Summit into a virtual event. While I love live events and was disappointed that we couldn’t put it on, we were able to bring close to 30 presenters on virtually with an incredible amount of value for the audience. My conversation with Jordan was excellent and worth sharing with so many valuable nuggets, and while this conversation is years old, everything he talks about is relevant today. For any coach that wants to build an online business, really any business for that matter, this is a great listen! IN THIS EPISODE YOU’LL LEARN: When Jordan started his website and wrote articles without knowing an online business is even possible. Why the least read article Jordan wrote in 2012, led to Jordan training Gary Vaynerchuk in 2016. The biggest intent you must have behind creating your content. How Jordan blew up on Instagram, the most valuable insights. The number ONE thing you should be doing every single day on social media. Your brand is not your business and your business is not your brand. Jordan believes brand is ___________. Is it ok to post the same things or similar things over and over again? The best way to never run out of content ideas is to coach people. Why trying to sound smart could be the thing that stopping you from growing and help more people. You’re not interacting enough with your current followers! Here’s what you need to do. Jordan’s strategies for creating quality content you can use right away. All the WRONG things people focus on with social media that they shouldn’t care about. Jordan’s principles of powerful content. Every piece of content should have an “IPA”, discover what it is and why few people do it. How to best support and provide accountability to for online clients. How to deal with online clients that “ghost you.” What “calling bulls@*t” on someone’s nutrition is not going to help them improve or make you a better coach. Insights on dealing with challenging clients and how to turn it around to get them great results. LINKS & RESOURCES: Jordan Syatt website  https://www.syattfitness.com/ Jordan Syatt Instagram https://www.instagram.com/syattfitness/ Jordan Syatt Inner Circle https://www.syattfitness.com/join-my-inner-circle/ Jordan Syatt mini-podcast h Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I was really looking to this conversation with Mike Doehla, both from a standpoint of getting insight of what type of nutrition approach has worked of the 10k’s of clients Stronger U has helped but then also how Mike built up a powerhouse online nutrition coaching company to an 8-figure business without much marketing spend, and the behind the scenes look of the growth and obstacles along the way.  Mike Doehla Founder/CEO of Stronger U Nutrition created an online nutrition coaching company that helps tens of thousands of individuals in more than 50 countries. His personal mission is to help people have a more enjoyable life and he loves being able to improve the way the world eats. Mike enjoys travel, fitness, entrepreneurship, and good food. He resides in New Windsor NY with his wife Crista and his cat. IN THIS EPISODE YOU’LL LEARN: How Mike went from working a job he hated to pursuing something he enjoyed and “accidentally” having it blow up. The methods that help you lose fat are not the same than the methods that help you keep it off. Why “planners” have the greatest success when it comes to losing weight sustainably.  Discover who your teammates are when it comes to your body transformation, this is critical.  Too many food rules lead to an unsuccessful long term transformation, every time.  What are best way to help clients that have failed before instill sustainable habits and have patience.  Why people are intimidated by fitness apps and what is a better approach to help clients succeed.  Mike & I break down examples of how to create a habit that a client can successful do and build up their confidence.  How Mike was lunatic about response times and created an amazing customer experience.  The basic structure Stronger U used to build up to 10’s of thousands of clients.  Why creating too many boundaries in your coaching could be negatively affecting your success.  The step-by-step process Mike used to created the most engaged nutrition community online.  Growing the coaching team from the inside out with clients that have had success and understood peoples struggles.  How lack of certain systems and more autonomy was the reason Stronger U could grow at the speed it did.  What Mike spent more time, money and attention on than paid marketing and how it affected the company.  Hiring the right people, customer service standards, nutrition philosophy, and caring about your clients; the key factors in success of any coaching business.  Why being desperate is THE best way to repel sales and growth.  DON’T rush to build an app for your company, here’s what you need to do first!  The powerful steps that Mike took to initially market his business and grow it fast (most people don’t do this anymore!). How this one simple strategy can help you get leads and clients every day, starting today.  How Mike was able to handle 350 nutrition coaching clients by himself at the peak.  The structure of pay and growth for Stronger U coaching clients (and how the company was built up to 80 coaches).  What Mike believes about balance when it comes to building up your career and your business.  LINKS & RESOURCES: Mike Doehla Instagram https://www.instagram.com/mikedoehla/ Stronger U Nutrition https://strongeru.com/ Luka Hocevar Course www.LukaHocevar.com Luka Hocevar YouTube Channel  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Always a pleasure with tons of insights talking with my friend Derek Hansen when it comes to training speed, athleticism and preventing injuries. This time around we talked about keeping yourself athletic and fast, while avoiding ACL and achilles tears after the age of 35. Derek M. Hansen has been a world-renowned sport performance consultant and advisor to some of the top organizations, teams, and athletes in professional and elite sports over the last 20 years. His coaching background and involvement in return-to-play protocols spans more than 30 years. His areas of expertise include sport speed development, running mechanics, return-to-play management, strategic program planning, and electrical stimulation technologies. His clients have included top organizations, such as the NFL, NBA, NHL, MLB, MLS, NCAA, and Bundesliga. He has also coached and advised thousands of athletes in the professional and collegiate ranks. IN THIS EPISODE YOU’LL LEARN: Building performance and athleticism after age 35 and doing it the smart way. What should be we blame on more injuries, surfaces, shoes, training, lack of training? What is the process and progression for getting somebody ready to get back into sports.  What can we learn from triathlon/ironman training when it comes to getting ready to perform on the court/field.  70% of NFL players don’t make it back after an achilles tears; put yourself back into the position to avoid them.  The step-by-step progression if you are lifting weights but not doing jumps or sprints, here’s what to do.  Why its KEY to work in dynamic movements, and which ones, to train reflexes, eccentric components, speed at which your tissues are prepared for the activity that you will go into. How changing up exercises selection, volume, intensity, and surfaces can improve your preparedness for sport.  Why micro-dosing works for many general population clients and how to apply it to your programs.  A missing link for most - the importance of improving your calf, achilles and foot strength inside of the gym. Getting zone 2 work in and aerobic plyometrics to improve the health of the tendon and prevent atrophy. Regeneration after the age of 35 and changing up your programming so you can recover and adapt.  The power of training journals and tracking your training to be able to see your progress and not over or under do it.  Non surgical approach to an achilles tear, how to repair it without surgery. A return to play process after pulling your hamstring. It’s important to not avoid the things that hurt you but rather dose them back in the right way to get back to 100% and beyond. Derek shares how to build yourself up to playing full court basketball games, a step-by-step approach. The 10 x 10 approach to return to play, as well as building up the tolerance of your tissues using this strategy.  LINKS & RESOURCES: Derek Hansen Instagram https://www.instagram.com/derekmhansen/ Sprint Coach Website  https://www.sprintcoach.com/ Running Mechanics https://www.runningmechanics.com/ Luka Hocevar course www.LukaHocevar.com Luka Hocevar YouTube Channel  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Back on the show I’ve got one of my closest friends Andy McCloy and we dove into how we’d build the greatest coaching gym of the future based on what we know now and our combined 40 years in the gym industry. Andy McCloy is the owner of BCI Sports Performance and Fitness, an Alabama-based fitness company providing a wide range of performance enhancement and strength training programs to clients ranging from high school and college players to pro athletes. We dive into how we would build the most successful  IN THIS EPISODE YOU’LL LEARN: A recipe book and ingredients to build the greatest coaching gym of the future A path and playbook for any coach to build a gym with great client results and successful business, even if you don’t have a lot of money to invest  The #1 missing ingredient Andy shares that most coaches are missing that will surprise you!  The blueprint to create clarity and vision of your fitness career.  Be REALLY good at the thing that you’re selling - training, FIRST. The EOS/Traction operating system for gym owners as Andy has modified it. Why every coach and gym owner MUST have a financial management system. The model of coaching for the gym of the future, what offerings do we plug in. How Andy sells a year long sports performance program at BCI rather than having seasonal offerings. The 4 front end offers that we use very successfully at our gyms to generate leads year round. Andy’s flagship transformation challenge and why he changes his mind on 6-week challenges and how he positions it.  The Fat Loss Forever seminars that educate and drive clients into the gym. Facebook ads performance, when to use them, and how Andy approaches marketing with success at his gym. Why you should NEVER sell a trial for athlete memberships and the step-by-step process that Andy integrates. The most underrated marketing and positioning strategies for gyms that can help you stand out. The blueprint of how Andy created relationships in the community that led to a non-stop feeder system of athletes for his gym. Why it IS important to think of yourself as a media company to build the most successful business and brand.  How Andy batches his media marketing, email marketing structure as well as “boots on the ground” marketing. Why you don’t need to do anything new, first you need to do things MORE and BETTER.  My media strategy to create as much useful content, create value and get as many eyeballs as possible and generate more leads.  What other revenue streams would we implement into the gym of the future to help clients get better results and make more gym profits.  Supplements, apparel, cold plunges, VO2 max testing, blood work testing, physical therapy, etc - when and how to implement it into your gym. A framework to develop and educate your team so that they’re the best possible for the clients. Why hosting seminars and certifications in your gym becomes a foundation for growth of your team and business.  Why you MUST use a scorecard and the key performance indicators every gym must track to have success. LINKS & RESOURCES: BCI Sports Performance and Fitness https://bodycreationsinc.com/ Andy McCloy Instagram https://www.instagram.com/andymccloy_bci/ Luka Hocevar Course www.LukaHocevar.com Luka Hocevar YouTube Channel  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It was great to catch up with my brother Brett Bartholomew and talk about our favorite topic, coaching and communication. We dive deep into it and not only break it down but also give tactical strategic applications.  Brett Bartholomew is a strength and conditioning coach, author, consultant, and Founder of Art of Coaching™. His experience includes working with athletes both in the team environment and private sector along with members of the United States Special Forces and members of Fortune 500 companies. Taken together, Brett has coached a diverse range of athletes from across 23 sports world-wide, at levels ranging from youth athletes to Olympians. He’s supported numerous Super Bowl and World Series Champions, along with several professional fighters in both professional boxing as well as the UFC. As an advisor/entrepreneur, Brett has proudly served as a teammate and supporting partner in the strategic growth of two separate performance companies. He is a highly sought-after consultant and mentor for many world-wide. His work and expertise has been featured in numerous media outlets such as ESPN, FOX Sports, Inc. Magazine and Outside Magazine. IN THIS EPISODE YOU’LL LEARN: What is a great coach based on the science and definition of coaching. Coaching can’t take place in absence of this one skill and you’re not practicing it enough. Brett and I discuss building a “Super Coach” as if we’re building a character in a video game.  How do you actually evaluate coaching, what tools do you use to discover how you’re doing as a coach. Coaching is NOT a linear process, it can be messy and ugly, here’s what you need to know to stand out. The holy trinity of coaching: communication, problem solving and technical expertise - which ones are you not focusing on. The future of coaching is going into social interaction and what skills you must have to prepare for it.  Why doing more training workshops isn’t going to help you be a better coach and build your fitness business.  AI will be able to write good programs but only a great coach will be able to problem solve on the spot.  Are you losing clients and not keeping them for long enough because of your programs or is it something else? What are “change choke points” and how they’re stopping you from becoming the best coach for your clients.  Brett and I share tactical practices you can use to improve your communication and problem solving, as well as implement it with your team.  Using video to assess yourself and your team at coaching and taking your classes and sessions to the next level. How the “Time Traveler” exercise will improve your coaching communication. The equivalent to overload, eccentrics, bands/chains and other training methods but now used to train your communication!  THIS skillset will allow you to charge multiples of what other coaches charge for your services. And much, much more… LINKS & RESOURCES: Art Of Coaching  https://artofcoaching.com/ Brett Bartholomew https://brettbartholomew.net/ Brett Bartholomew Instagram https://www.instagram.com/coach_brettb/ Book: Conscious Coaching - The Art & Science Of Building Buy In  https://a.co/d/0gTKye7 Luka Hocevar Course www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I’m going to be doing at least one Q & A episode to dive deeper into some questions I receive on topics that deserve more than a quick response and will give actionable steps to apply into your training and life. I dive deeper into the conjugate training method and how I use it, as well as my philosophy of nutrition when it comes to being an athlete for life.  IN THIS EPISODE YOU’LL LEARN: The breakdown of the conjugate method and why its so applicable to training like an athlete for life. How to build athleticism while maintaining (or even increasing) your lean muscle mass. My favorite training structure for myself and most clients that has created the best results.  A smart joint friendly approach to become athletic AND more resilient to injuries.  The 5-steps to build your athlete for life nutrition plan in a simple and effective way. The biggest mistakes people make when working to create a sustainable nutrition plan. My thoughts about TRT, dealing with low testosterone, and when to decide and make the step to take it.  The “sentence stemming” method you can use to figure out your next step to achieve your goals (a great tool for coaching clients!). How to overcome the “editor” in your head and put yourself out there, create content, and stop being controlled by what other people think. LINKS AND RESOURCES: Vagaro Iconic.23 Event https://bit.ly/3UcfSQF Vigor Ground Gym www.VigorGroundFitness.com Luka Hocevar Courses www.LukaHocevar.com Athlete For Life Article; Training https://vigorgroundfitness.com/vse/athlete-for-life-part-i-training/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber