Vigor Life Podcast

Always great having my brother Joe Defranco back on the show and this time we dove deep into the longevity laws of looking, feeling, and performing your best after you’re 40. Joe DeFranco is a world-renowned strength & conditioning coach and the owner of DeFranco’s Gym. For the past two decades, athletes from across the globe have hired Joe because of his remarkable ability to improve strength, power, speed, mobility, agility and sport-specific endurance. Joe’s training techniques have been featured in and on ESPN, Spike TV, NFL Network, WWE Network, Men’s Health Magazine, Men’s Fitness Magazine and in the NY Times best-selling book, The 4-Hour Body. His resume includes NFL players from all 32 teams, MLB & NBA players, WWE superstars, UFC fighters, Olympic athletes and high school & college All-Americans.Joe is not only a pioneer in the sports performance industry – he has revolutionized the garage and warehouse gym business as well. Many industry leaders credit Joe for the paradigm shift we’re seeing in sports performance facilities today. Before Joe started his business, it was thought that you needed a large, multi-million dollar facility in order to succeed. But – after turning his original 500 square foot storage closet into an athletic performance mecca – it suddenly became “in vogue” to own a small garage/warehouse gym. Joe’s “gym blueprint” is now the industry standard and DeFranco’s is a globally recognized brand. DeFranco’s has been voted one of America’s 10 Best Gyms by Men’s Health magazine and one of America’s Top 5 Most Innovative Gyms by Greatist.com.IN THIS EPISODE YOU’LL LEARN:=> How social media has an either/or mentality when it comes to training when its not one or the other, its both (we give examples of where “influencers” get it wrong and confuse people).=> The holy trinity of longevity - what 3 things you need to have in your training. => The reason you can build more muscle and strength with a less than “optimal” exercise; => What exercise is a multivitamin for your shoulders that everyone should be doing. => “If it hurts don’t do it” advice would save a lot of people a lot of injuries and skyrocket results. => What would Joe do, rather use free weights or machines; the answer may surprise you.=> There’s no mandatory exercises and we break down the toolbox of exercises that you can use to replace the “main lifts.”=> What are MUST have machines in Joe’s opinion for anyone over 40. => Why the diets you hear about only work in the very short term and the people come back to ______.=> We share 4 methods of how to progress an exercise without using more weight.=> What does it mean to have a “longer runway” for increasing load and why it gets many people better results. => Why research studies can leave out a lot of truth and Joe breaks down why it’s important to have different strategies for results. => Context matters, why everything is situation specific and you have to make decision on the fly. => Are you performing well outside of the gym? If not, your training program isn’t working for most clients. => Why you should never, ever, ever skip a warm up (and what to do when you’re short on time).=> Why warms ups are an actual confidence builder.=> Joe’s template for how long the warm up is depending on how he feels. => If you’re in the gym longer because it helps with your mental health and social connection, you absolutely SHOULD do it. => How Joe and I have changed our strength training and training in general, as we have got older (this is a blueprint).=> Why we don’t use caffeine much anymore or listen to hardcore music while training and how it’s improved our training. => Why getting better every time you go to the gym is NOT a great strategy, here’s what you should do. => And much, much moreLINKS & RESOURCES:Joe Defranco website  Joe Defranco Instagram Super Coach Mentorship Luka Hocevar YouTube  

It was great to catch up with Eric as I’ve known him for a decade in which time he has gone from a successful in person coach, to hybrid coach, and finally fully online while building a 7-figure online coaching business. The Bach Performance Look Great Naked Protocol is built to you look, feel, and perform your best without living in the gym. Since 2013, they’ve served over 1200 CEO's, founders, business leaders, and athletes to lose upwards of 37 pounds in 90 days, 54 pounds in 6 months, and lose 130+ pounds and keep it off. Their client success rate is 83% with the average person losing 17 pounds in 90 days.Eric has been featured in over 300 major publications from CNN and the Huffington Post to Askmen, Bodybuilding.com, & T-Nation.IN THIS EPISODE YOU’LL LEARN:=> What are the 9 major physiological adaptations that clients want to achieve.=> How to implement the different adaptations into a training program for clients of different levels.=> The step-by-step breakdown of a training session for someone over the age of 35+.=> Why power, reactivity, and even speed should be trained by every client (and the nuances and differences of how to implement it).=> Joint friendly variations of explosive movements that won’t beat clients up.=> Why you probably SHOULDN’T start springing, yet.=> Why exercise selection is crucial for anyone over the age of 35 and most people choose the wrong exercises for themselves. => Eric breaks down his training session that lasts 50 minutes and gets in all the components necessary.=> Why Eric doesn’t do the “big lift” first and does the “Reverse Workout” method. => We break down why it makes sense to change the order of your exercises to feel better AND get better results over time. => Should you be using only 2 hard work sets per exercise, Eric breaks down why this is better for gains. => How to ramp up to your top two hard working sets, we give an example. => Why I went from listening to DMX while training to listening to podcasts, and how its changed my training (for the better).=> Eric’s training template and why he does 5 days a week of strength training, and why most his clients do a 4 day a week split. => What are the biggest issues people over the age 35 face when it comes to training. => Why trying to do the same training that used to get you results aren’t working anymore (and beating your body up). => Why A-players like less autonomy and want a step-by-step plan to get them results (“give me what works and I’ll follow it”).=> What made Eric made the decision to get on TRT after getting his bloodwork done.=> What MUST you do consistently before you go on TRT (or any other pharmaceutical). => Is the #1 benefit of training mental performance?=> How did Eric go from in person coach, to hybrid, to going fully online and building a 7-figure business. LINKS & RESOURCES:Bach Performance website  https://bachperformance.com/author-home/Eric Bach Instagram https://www.instagram.com/bachperformance/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Vigor Life Podcast (iTunes)  hLuka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Great to have my brother @everygotdamndre back on the show while visiting Seattle for our Built To Last Gym mastermind as we dove into the most effective training methods, why he trains the way he trains and programs the way he programs, the reason he often turns down big brand deals, what he believes in when it comes to lifestyle and nutrition, as well as how to stand out online. IN THIS EPISODE YOU’LL LEARN:=> What’s the philosophy behind Dre’s own training and mixing up kettlebells, barbells, machines or any other implements.=> How does Dre break down his training week and days. His unique approach to changing up exercises and exploring movements. => How to address boredom when coaching clients so they keep coming back. => The 60/40 split of programmed vs. exploring and how I use it in the system. => Why not completing the outlined workout is ok as it drives the challenge to complete it (this is why at first most people can’t complete Dre’s workouts, but they get fired up to eventually complete them).=> Implementing weak links into training so you don’t have to work them separately. => Why Dre brings his heart rate to a max by the end of his warm up. => How Dre approaches training different abilities (power, strength, cardio, mobility) throughout the year but always stay ready in every single one of them.=> What majority of people are actually looking for when they are joining a training program. => Why Dre doesn’t talk about nutrition much when people start a training program and what happens next. => What to do when you have lighter kettlebells and how Dre approaches challenging the body for most people working out from home. => Dre’s philosophy when it comes to nutrition and lifestyle and how to simply implement it into your lifestyle.=> Why Dre has turned down some very big brand deals even though he uses them (this will shock you!).=> The approach to creating content when you get started vs when you’re established. => The power of making “better work” rather than just more than isn’t good. LINKS & RESOURCES:Adriell Mayes Website https://kettlebellfunctionaltraining.com/Adriell Mayes Instagram https://www.instagram.com/everygotdamndre/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It’s always a pleasure to have my brother and business partner in Built To Last Gym Mentorship Andy McCloy on the podcast, where we get to talk about coaching, gyms, and the industry. Andy McCloy is the owner and founder of BCI Sports Performance and Fitness in Madison, Alabama. Over the last 24 years BCI has become a leader in the youth sports performance industry. BCI has trained thousands of athletes, of which 100's of elite Division 1 athletes, many of which have made it to the highest professional levels of the NFL, NBA, and MLB. BCI works with athletes from 7 years old all the way to the professional level.BCI has a strong general population program with the athlete performance program, leading to a membership of over 300 clients, a 7-figure business (in a 5,000 square foot space) while being one of the most profitable gyms in the country. Andy has created a team where careers are built, clients are impacted, and where he works 15 hours a week only doing the things he loves most so he can also dedicate time to his family.In the last 7 years Andy has consulted hundreds of sports performance businesses and helped them create their dream business and because of his purpose. To help even more gym owners, Andy partnered with his long time friend Luka to create the Built To Last Gym mentorship program.IN THIS EPISODE YOU’LL LEARN:=> Should social media influencers that don’t coach clients talk about what gets the best results in training and nutrition.=> What has online training become and how things “used to be” - what can you learn from building up your career.=> People join coaching programs and gyms for results, and then they stay for the community; which means you have to get results. => Why the old school strategies should still be your #1 approach to building your coaching business.=> Coaching is the master skill that everyone needs to develop, and how it helps and expands into business operations. => You still MUST have operations systems, marketing, sales, team development systems, but without coaching FIRST you do not have a foundation of a transformation business. => Why enthusiasm is a super skill and if you develop it, people will want to be around you. => How you operate as a coach is a big key in leadership of your team. => What business owners have wrong about customer service, trying to delight the customer (this will blow your mind), and what will actually make clients refer to your business. => It’s better to be very good day in and day out rather than “best in the world” inconsistently - be RELIABLE.=> If you don’t know what excellence looks like you won’t be able to bring your coaching/business back to a certain standard. => Two powerful ways to assess your coaches on a skill that will quickly determine whether they can do it or not. => Insights on developing the team, building coaching skillsets, and creating a competitive advantage in your area.=> Andy shares the current challenges and struggles of developing the team and how they are addressing it and turning it around. => How to implement baseline, regression and progression into a framework for your coaches and gym.=> Should you know how to do any exercise you demo well? Yes, but you can’t, here’s two other ways to be able to show/coach it well. => Why do gym owners that say their gym is doing great without them coaching a lot, sell their gyms? The answer will shock you. => Why the “I am your guru” approach in business coaching doesn’t do well and what we believe in. => The power of mentorship and being in a group with other people pushing to achieve big goals. => The 3 levels of coaching you should strive for that I learned from Ken Shamrock. LINKS & RESOURCES:Built to Last Gym Mentorship BCI Performance & Fitness Andy McCloy Instagram Super Coach Mentorship Luka Hocevar YouTube Channel 

I’ve known Andy for over a decade and he’s always impressed me with his knowledge and how we helps people transform through his coaching model. When I found out how he runs his businesses and the level he has built it to I knew I wanted to have him share more of what’s “under the hood” of the way they deliver coaching and the systems that have built the business. Andy started Ripped Body in 2011 after becoming frustrated with the scams circulating in the fitness industry.Since then, he’s coached over 2,000 clients and co-authored The Muscle and Strength Pyramid books — bestsellers that have become required reading for personal trainers around the world. But what matters more is this: he’s built a coaching system that consistently delivers results for busy men who don’t have time to screw around.Andy is from Birmingham, UK, but has lived in Japan for the last twenty years. He oversees all client coaching at Ripped Body. When he’s not working with clients or mentoring coaches, you’ll find him cycling in the mountains, snowboarding, scuba diving, or reading a biography.IN THIS EPISODE YOU’LL LEARN:=> How did Andy form his nutrition coaching business and why he chose the audience that he has (and what you can learn from it).=> By creating in depth answers to bottlenecks on fat loss, Andy’s blog created and audience that turned into a nutrition coaching business. => Why Andy start with their clients life, not their food. They fit the diet to the person, not the other way around (and how that looks like). => What you do with nutrition has to work through the most stressful times and not just through a period of time when there’s little stress. => How Andy helped his Dad who didn’t want to train at the gym or change his nutrition. => Finding easy wins that can cascade into lifestyle changes that add up over time and help clients get results (without feeling like an overhaul).=> Why using data-driven simplicity is a key for clients to get success, even if it’s only compartments of information. => What does Andy’s nutrition coaching track and why they teach clients to avoid emotional decision making.=> Using tracking as a tool when you feel stuck and you’re going to analyze WHAT intervention you want to make (track everything that crosses your lips for a week). => Most people overcomplicate things and why applying the minimum effective dose and 1-2 changes, makes 80% of the difference. => How to help clients let go of the “all or nothing” mentality and getting them to course correct and not quit. => How Andy gets an average client for over 10 months online (which is a VERY long time).=> The process Andy takes potential clients through before they come on board and what every coach should learn from it. => Why coaching behaviors and not just numbers is key; understanding why someone self sabotages or struggles is more important than tweaking macros by 5%.=> The specific cases that you SHOULD be “all or nothing” and when to coach it. => Simple steps to make good habits easier to do and bad habits much harder to do (creating friction in your behaviors). => The key component to coaching is accountability and empathy, and THIS is how it looks like. => The bigger the challenge the more support a client needs, and the problem that we see in the industry. => The content flywheel that drives the audience and eyeballs to discover you, follow you, and eventually invest in your services. => How to build the systems to cut down your repeatable tasks in your coaching business by 80-90% (this tip itself is worth the price of admission of the show).LINKS & RESOURCES:Andy’s WebsiteAndy’s Instagram The Muscle & Strength Pyramid Books Super Coach MentorshipLuka Hocevar YouTube Channel

Was great to finally have Brad on the show and chat about muscle building, strength, what studies show and what coaches know. We dive into what matters in building muscle and what doesn’t, as well as what research may not have caught up with but anecdotally works. Brad Schoenfeld, PhD, is an internationally renowned fitness expert and a leading authority on muscle hypertrophy and body composition training. He is a professor of exercise science at Lehman College and has published over 300 peer-reviewed scientific papers. He is also the author of the seminal textbook, "Science and Development of Muscle Hypertrophy.”IN THIS EPISODE YOU’LL LEARN:=> What we know what works for sure when it comes to muscle building. => Is it true that metabolic stress isn’t nearly as much of a factor when it comes to building muscle (but why you should do it).=> Two things you MUST do regardless of the methods to muscle building. => The higher level of muscle building you want to pursue, the more you’ll have to pay attention to the intricacies of science in muscle building. => Why beginners shouldn’t switch up exercises nearly as much as an intermediate or advanced trainee.=> Volume vs intensity - which one is more important and why. => Volume works but an increase in volume does not increase linear in increase in muscle; which means you should do THIS.=> How much do genetics and lifestyle factors influence individual response to recovery and muscle building. => General guidelines for sets per week per muscle group and why you shouldn’t pay that much attention to it. => Training splits, frequency and volumes per muscle group - what does the science show and what is practical. => What we had wrong about rep ranges and what we know for sure you have to do if you want to build serious muscle. => Recovering from certain rep ranges and why it may make sense to not do higher reps with compound lifts. => Frequency is a more important variable when it comes to strength training then muscle building since strength is a skill.=> More than 15 reps per set is NOT glorified cardio, but here’s what it does do (and what happened in a research study).=> What Brad believes the rep range most people should use for building muscle. => Science shows there just isn’t a magical range for hypertrophy. => Can you spike hormones with shorter rest periods and whether that’s true and how it affects actual muscle building. => Why super sets are so effective and also practical and what the studies showed. => How long should you actually rest between sets and exercises for optimal muscle and strength gains. => How little it takes to maintain muscle and strength after you’ve spent years building it.=> How much does tempo and time under tension matter when it comes to training. => What does progressive overload really mean (most people got this wrong!).=> What is Brad excited about studying and researching right now and the future of fitness and performance. LINKS & RESOURCES:Brad Schoenfeld Instagram Book: The Science and Development of Muscle Hypertrophy Super Coach Mentorship Luka Hocevar YouTube Channel 

One of my closest friends and Mr. Coach and Culture is back on the pod for the 4th time—Martin Rooney. We dive into how to turn around the culture of a team, business, or family. As a proud Girl Dad, Martin shares values that helped raise four strong daughters.We also dig into his first fiction book, Blood Feud: Raising Cain.Martin is a fitness expert, entrepreneur, and founder of Training for Warriors—now in 200+ locations worldwide. A former US bobsledder, Division I track athlete, and two-time Guinness World Record holder, he’s consulted for Fortune 500s, elite military units, and NFL teams.This episode is packed with wisdom for anyone looking to lead—in business, sports, or at home.IN THIS EPISODE YOU’LL LEARN:=> Lessons from a decade of coaching track and field for his daughter’s high schools. => How the new generation of kids doesn’t care about your accolades and won’t listen if you don’t  ______ to grab their attention. => What does it mean if you have “culture vultures” and why you must instantly take these actions to change it. => Are you punishing everyone for the behavior of a few? This creates a negative culture. => The base of your culture starts with the big “T.”=> Culture never sleeps and how you can make sure that negativity doesn’t fill the space. => How Martin has influenced my culture of preparation of coaching and presenting. => The best culture leads to great communities and those can overcome great challenges and adversity. => The power of expectations and showing your family “how we do things here.” => Setting standards and how it pushes you to do things the right way, whether nutrition, training or changing diapers. => Guiding your team and family through the actions YOU take. => The power of belief and how Martin taught what one of the most powerful things you can do for your kids (and your clients).=> How I became a better speaker every year and which are the biggest lessons I learned. => Why you should hunt for skillsets at all times in your life. => Martin’s journey into becoming a fiction writer and releasing his first book. => The incredible origin story of how Martin started writing this book. => How to overcome the mental challenge of starting new from scratch and having to build something meaningful.=> Every day you’re either doing something to move your dream forward or you’re not. => The future of learning is changing and the old ways are dying- fast. How learning for coaches will look like in the future. => Martin is creating curriculum for a university, how is AI influencing learning of the future. => What Martin thinks are some dangers for the younger generation in schools. Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here. RP Hypertrophy. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount. TrainHeroic. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here.LINKS & RESOURCES:Martin Rooney website Martin Rooney Instagram Book: Blood Feud - Raising Cain Super Coach Mentorship Luka Hocevar YouTube

Jen is a kindred coaching soul and a true coach. She’s been a group trainer, American Gladiator, head coach of Biggest Loser replacing Jillian Michaels, online community builder, magazine cover model, celebrity trainer, and now a lead coach for Arnold Schwarzenegger’s Pump Club. We dive into coaching, career lessons, and fitness industry insights.She's been a go-to expert in entertainment, appearing regularly on LIVE with Kelly and Ryan, The Doctors, and Dr. Oz. Jen also serves on SHAPE Magazine’s Brain Trust and authored the bestselling Diet Right for Your Personality Type.With a background in community leadership and behavior change, her true passion is working with beginners and those who need to begin again, remaining available to people everywhere as their daily get-fit motivator.IN THIS EPISODE YOU’LL LEARN:=> The BIG difference between online and in person coaching.=> The two most important factors when it comes helping clients achieve lifelong results.=> What skills Jen learned from coaching kids that are extremely valuable when coaching adults.=> The best coaches have this skill and clients will be able to recognize it.=> What is the #1 things that leads to trust; because once you have trust you can lead your clients anywhere. => Why Jen doesn’t like doing an entertain then educate approach to social media.=> What Jen learned through the Biggest Loser that really helped her career.=> Why autonomy in coaching matters, and when the coach has to take the lead.=>  When did Jen decide to quit the industry and how WWE (wrestling) made her turn around and get back to coaching.=> What’s the biggest mistake younger coaches are making in the industry right now. => How getting away from coaching in person can lead to losing your confidence.=> The lessons from not showing up as your best every day, and why you’re not failing when you do. => The power of connecting with other coaches and going to events to build lifelong relationships and learn faster. => What changed Jen’s mind from going to get her masters degree but “learning more was a detour.”=> Why experience and being able to make things practical is a super power; THIS is how to learn it. => What led to Arnold Schwarzenegger calling Jen to coach in his Pump Club and what you can learn from it. => What are the most important principles when it comes to staying in great shape over 40.=> Why being really strict to your nutrition may be leading to more stress than its worth.=> The best Jen looked for TV is when she was the least healthy. Shout out to our sponsors! Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years & to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market, that have exactly what they say in them and they are all the highest quality ingredients (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here.RP Hypertrophy app. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount here. TrainHeroic. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground Fitness and Performance. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here: trainheroic.co/vigorlifepodcastLINKS & RESOURCES:Jen Widestrom site Jen Widestrom Instagram Super Coach Mentorship Luka Hocevar YouTube Channel 

With Dr. Mike, it’s impossible not to have an insightful, thought-provoking, and entertaining conversation. We dove into lifelong athleticism, common mistakes in returning to rec sports, and injury prevention. We also covered weight loss and performance drugs—and how they’ll shape the future of health and coaching. A must-listen episode!Dr. Michael Israetel, PhD, is the cofounder and Chief Content Officer of RP Strength with a doctorate in Sport Physiology. He’s coached athletes in nutrition and weight training, and continues to push his limits as a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler.IN THIS EPISODE YOU’LL LEARN:=> What are the 3 ways to maximize athletic performance for recreational sport.=> What makes up 60% of the importance of being athletic on the court, pitch, mats, etc. => The two best ways to enhance your fitness is to __and ___.=> Why you MUST start playing sports to prepare for sports, but here’s the mistake most make that you must avoid. => The basic movements you must master to improve your performance. => Are machines better for training for most people or not? If you want to be athletic how much should we use them?=> Why being weak will affect your accuracy in sport (this is why most people suck at passing in basketball).=> Alway examine claims on evidence as well as rationale when choosing exercises and training methods. => Why Dr. Mike believes the 10-15 rep range is best for most when it comes to supplemental weight room training=> When should you be strength training so it doesn’t affect your sports play but enhances it. => The roadmap to a weekly strength and on court training so you progress and avoid injuries. => The stupidest things people do in sports performance!=> How you should start training for a sprint program from week to week. => The injury prevention blueprint so you can stay healthy long term and do the things you want in life.=> Dr. Mike’s blueprint to getting losing weight, getting leaner, and healthier. => Should clients be using GLP-1’s? When and how, and what things to avoid?=> One of THE biggest mistakes people make when starting on GLP-1 weight loss drugs.=> Why Dr. Mike believes more people should be taking weight loss drugs sooner.=> How the coming years will see drugs that help you become healthier, fitter, and build muscle with less side effects and how it will affect the future of health.=> How to take GLP-1’s, figuring out the dose to start with, not having much side effects, and being able to get the results the clients want sustainably. => What determines if your doctor is the right one to guide you through the process and be able to adjust the dose of weight loss drugs.=> What will the future of coaching be like with the rise of more drugs that help people lose weight, get healthier and fitter, with less work.=> The 3 buckets of people when it comes to fitness and health, and how the future of drugs will shift those buckets and what it means for the fitness industry.Shout out to our sponsors!Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years and I love to recommend the highest quality supplements on the market. You can get 15% off with code LUKA here. RP Hypertrophy App. If you’re looking to build muscle in a proven way then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly what to do and which weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off here. TrainHeroic. I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor. This is by far the most user friendly and client friendly app on the market! If you’re a coach you can try it out for free here.LINKS & RESOURCES:Renaissance Periodization YouTube Dr. Mike's IG Renaissance Periodization Super Coach Mentorship 

I wanted to do this as the 200th episode but didn’t want to mess up the flow as I was shooting some great episodes, so it got 201st place. With that being said I wanted to share the insights of what I learned since starting the podcast almost 7 years ago. I’ve had some incredible guests over the years, there’s 250 hours of eduction on the show, and I’m thinking about how to do the next 200 episodes while creating as much value as possible through being curious myself, and giving my best value to everyone that is listening. Thank you to everyone that listens to the show, I love and appreciate you! IN THIS EPISODE YOU’LL LEARN:=> Start with why, corny as it is, Simon Sinek was right. => When to pick endurance and when to pick trends. One is going to win out the majority of the time. => The #1 trait I recognize in people that will continue to succeed long term even if they have setbacks in life and business. => What lesson Frank Kern taught me over lunch 10+ years ago that helped me build an audience of over 1 million combined over different platforms=> Why your destination is not that important but THIS is!=> The mistake I regret and what I would have done differently (and what tagline I’d put on the shirt to never forget). => The biggest currency in life that is not talked about enough and that has helped me grow the podcast. => How being hated on is a gift and here’s how to turn into something powerful. => The 4-step process I use to improve day in and day out. => The principle that will help you build your body, your business, your media, your relationship and everything in between (it’s also my screensaver reminder).=> Which unknown 50 cent book should everyone read and how the title is my recommendation of what the younger generation should do.=> The Vigor Ground core value that is my guiding compass in business and the podcast. => Why first impressions matter and 3 stories of how I created a great one with the right people. => Why the leader MUST keep the highest standard. => The power of scorecards, accountability and the right people around you. => Everyone loses their way at some point, that’s why you have to have this! => What does “taste the dish” mean and how most business owners don’t do it and it’s hurting them. => Starting is not the hardest part, the “messy middle” is where people quit; here’s what to do to avoid it. => Whatever you want to get great at, get to 100 (reps) as fast as possible.Shout out to our sponsors! Live Momentous supplements. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market, that have exactly what they say in them and they are all the highest quality ingredients (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here!RP Hypertrophy app. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount!TrainHeroic training app. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground Fitness and Performance. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here: trainheroic.co/vigorlifepodcastLINKS & RESOURCES:Built To Last Gym MastermindSuper Coach Mentorship Luka's YouTube Channel 

I’ve known about Mike for 20+ years since I watched Defranco’s YouTube of him doing crazy feats in the gym. Since then he’s becoming an incredible coach and gym owner and has trained some of the most elite athletes and champions. His knowledge,  experience and wisdom are extremely valuable and we dive into all aspects of athletic development, coaching and communication. Mike is currently a Coach, Writer & Owner at Freak Strength and has been coaching for over 10+ years. He has coached levels of athletes from NFL, MLB, NBA, MLL, MLS, WWE, Rugby League, Rugby Union and Olympic Gold medalists to pre-pubescent athletes.  He has also consulted for high caliber athletes and coaches worldwide. IN THIS EPISODE YOU’LL LEARN:=> From being a training gym freak at Defranco’s Gym to becoming the director of performance, and then opening up Freak Strength - how has Mike’s philosophy around athletic training changed => Wearing different communication hats when coaching youth, college or pro athletes (this is where coaches get it wrong).=> Why training pro athletes can get buy in with high school athletes but what NOT to do.=> Two powerful experiences that shaped how Mike coached; and how Mike’s brother’s journey changed his “tough love” approach to coaching.=> The “hot chick” coaching strategy that helped Mike an “un-coachable athlete” buy into the program. => You’ll learn more from a 1,000 coaching sessions than you will from a 1,000 coaching books - why you need to get reps in. => The mistake coaches make when coaching youth athletes and how to build incredible athletes in high school.=> Being boring and “vanilla” IS the best strategy for high school athletes. => How Mike’s influences went from Ed Coan, to physical therapy, to Joe Defranco, Buddy Morris, James “The Thinker” Smith, Dan Pfaff, Cal Dietz, and how this shaped his philosophy to today. => Why “slow cooking” athlete development is the way to go when it comes to long term success. => How Mike trouble shoots what the athlete needs and why bigger, faster, stronger many times is NOT the answer. => Meeting athletes where they are and why what you believe they need and what they think they need are many times two different things (and how to make it work).=> How Mike took a different approach with NBA star Kevin Love and improved his performance and extended his career. => Why getting bigger and stronger may be the way to go with offensive linemen, but with baseball that may make them worse (how to assess specificity of the sport). => Why we don’t do online coaching for athletes and how it doesn’t match our standards for coaching (and we can’t truly assess where they are). => What it takes to become world class at coaching athletes and what won’t get you there guaranteed. => Why Mike wants to make Freak Strength free and the reason you should want to make great income in coaching. => The #1 prerequisite for becoming a successful coach (both in terms of results with clients as well as income). => The BIG differences in training elite pro athletes and high school or college athletes (why your goal for pro athletes is to make them feel and look more like themselves). => Continuing to build your toolbox to help athletes and why Mike dove into bodywork to unlock better results. => How to build your network to have more resources to help your people win (dropping the ego is key). => You MUST be curious and want to learn and have a desire to be better (as a way of being rather than a period of life). => Mike’s advice for upcoming coaches to build a successful career (which on average is shorter than an NFL career). => You’re not the start of the show and once you understand that you’ll be a better coach. => Why you may have to get better at business so that you can continue coaching forever. LINKS & RESOURCES:Mike Guadango WebsiteMike Guadango IGMike & Booker Show Luka Hocevar YouTube 

I met Dan 16 years ago in a Mastermind for gym owners as he ha a gym in Toronto and I had just started mine a year ago in Seattle. We have stayed in touch and it’s been amazing to see the journey and Dan’s success, eventually moving to online and being prolific, while building an incredible online coaching business for high level entrepreneurs. Dan Go specializes in helping entrepreneurs get lean and live longer with ease and minimal stress. He spent 15 years coaching thousands of clients, helping them lose over 100,000+ pounds while growing one of the highest rated gyms in Canada.In 2018, he left the gym world to take the patterns he observed in entrepreneurs―that actually got long term results―and started focusing on helping this select group of mental athletes build high performing bodies.Dan has millions of followers across his platforms and a 500k newsletter list where he shares daily tips on health, performance, longevity and productivity for entrepreneurs. IN THIS EPISODE YOU’LL LEARN:=> How Dan went from being a successful gym owner for many years to going all in on online coaching => What are the big rocks most entrepreneurs need to focus on with their busy schedules to get the best results. => Why the hardest things to do is simplify and why its THE most important. => What is the “performance trifecta” Dan uses to track results. => How long are the average workouts for busy entrepreneurs (you’ll be surprised!).=> Does Dan prescribe cardio for most of his high level clients.=> Why Dan believes more strict diets at the beginning of a program get better results, even long term (80% of his clients thrive on this)=> Using the right strategies for clients when motivation is the highest. => Why aligning meals with sleep schedules matters and can prevent late night binging. => How Dan’s coaching uses data to inform decisions and the “dashboard” that determines next steps. => The “red, yellow, green” system for accountability and how Dan’s online coaching => How Dan found the market of people that needed to get help and started his successful online business. => How improving health and performance improves income, increase in status, confidence.=> Dan’s content flywheel approach to creating content. => The reason you MUST build your email list from your social media and how to do it. => Why having a main platform your post on and test your content is a foundational piece of your media strategy. => Turning your best stuff into multiple pieces of content and be omnipresent. => How Dan has posted over 20,000 on X over the last 5 years and what you can learn from it. => The reason creating your own style matters and not just “copying what works.”=> The 80/20 strategy for content creation that helps Dan innovate and continue to grow his media channels. LINKS & RESOURCES:Dan Go Website Dan Go Instagram Dan Go Twitter Luka Hocevar YouTube Channel 

Eric Cressey has been a friend and someone that has set the highest standard in coaching and being a pro at the highest level; and someone I have learned from and continue to learn from. I connected with him and started learning from him when I was still playing pro basketball 20+ years and flew out to Birmingham, England to attend a live event.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.Behind Eric’s expertise, Cressey Sports Performance has rapidly established itself as a go-to high performance facility for those that come from across the country and abroad to experience CSP’s cutting-edge methods. 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 THIS EPISODE YOU’LL LEARN:=> When it comes to developing high school athletes, there’s the physical side and the ____ side (the 2nd one has changed dramatically and is affecting everything). => The rise of phones and social media and how it affects the athlete; and HOW to get the athletes to buy-in within the digital world.=> How to block out the noise to improve training, nutrition, sleep, and improve athlete development. => The top 2 abilities in developing the high school athlete to the college athlete, that do NOT transfer to the pro’s. => The shocking length of the window of adaptation for body composition changes in college athletes (and how that affects their programs). => How Eric’s job and what he loves to do it solving puzzles and figuring out how to improve athlete’s performance and keep them healthier, longer. => The biggest bottlenecks for high school, college, and pro athletes; they are very different and you have to approach it from this frame. => Why you should take a “compressed” athlete and change their training to regain elasticity, explosiveness, and power, as well as better ranges of motion of movement. => Why understanding “transmutation” and how long it takes the body to adapt is very important when creating training programs structured to get athletes ready for the season. =>  Not being married to specific exercises but rather to specific adaptations and how to match the exercises to the athletes (hint: are back squats, deadlifts and bench press necessary with advanced athletes). => Eric’s and Luka’s thoughts on their own training being “athletes for life” and how they have changed their workouts and training philosophy. => What Eric’s injury taught him and how it changed his training, lifestyle and realizations on what matter. => The BIG changes in professional sports that are affecting injuries, the approach to training, and how to deliver the best for your athletes (the margin for error for elite athletes is smaller than ever). => Why the younger generations are more broken than ever and a mind boggling statistic on injuries before 2021 and after 2021. => How NIL and the trade portal in college is affecting team and athlete development, injuries, and creating a team chemistry.=> Why the private sector may now have a huge advantage for training athletes in the off season.=> The 3 things that Eric looks for when it comes to interns developing into great coaches (and who they will hire). => If you don’t have this one ability it will be very difficult for you to develop as a great coach and great career in the industry. => Which types of people do well as a coach; and what do they DO that make them stand out. LINKS & RESOURCES:Eric’s website  Elite Baseball Development Podcast Eric Cressey IGLuka's YouTube

Catching up with my close friend Paul Mort is always insightful, loaded with value, combined and combined with a lot of laughs. If you want to get better as a father, husband, business man, and human, and achieve your goals, then this is a can’t miss episode. Paul Mort is a two time UK Master Coach of The Year, world class coach, and international speaker. A straight talking, high  performing leader of business men. Formerly suicidal, overwhelmed, diagnosed bi-polar. Stood on the edge of a cliff, ready to end it all... until his wife stood in front of him and asked him ONE pivotal question: "Do you really want the kids to grow up as the kids whose Dad killed himself..."At that moment Paul knew he had to fight one last fight for his family. And set upon seeking out the worlds foremost experts and since - his books, courses, videos and content has literally reached the lives of millions of people... Now Paul spends his time coaching men around the world to RECLAIM their power, take control, find clarity, direction and inner peace while lighting a FIRE under their ass to CHASE their dreams and lead their family.  IN THIS EPISODE YOU’LL LEARN:=> Why Paul Mort wrote his book before even going to the publisher and changed the same from “Unfuckwithable.”=> The biggest obstacle from growing in business and life is _______ (not what you think). => Paul believes you should do things you doubt you can do, here’s why!=> The power of getting into the mental weight room and why you must plan it just like the physical weight room. => Discomfort is a sign that you’re growing or are about to grow, seeking it out is the key. => Why belief is NOT important in achieving your goals but doing this is CRITICAL. => The “5 Wins” strategy that has changed Pauls confidence and life. => You feel what you are focused on and most people focus their attention on all that has gone wrong in their life.=> The science of reliability and one of the most powerful questions you can ask yourself. => Excuses are the language of the unreliable, and reliability is the currency of trust. => Why expecting things to go wrong is a smart thing to do (and the Stoics knew it).=> The reason your goal setting isn’t working, because first things you have to do is eliminate. => Why Paul stopped doing stand up comedy even though he got TV offers (as it was hurting his business). => How failing fast is a key in success and why Paul started doing BBJ competitions more often. => Paul’s experience in a European sauna and how something uncomfortable can become normal. => How Paul has built a multi million dollar business with his main marketing strategy being email marketing. => A critical business strategy, being able to buy back your time - Paul breaks down how to do it. Shout out to our sponsor Live Momentous, the most high quality, 3rd party rigorously tested supplements on the market, that have exactly what they say they have on the label. It’s what I use myself, and the only when protein my girlfriend has been able to take and feel fine with her ulcerative colitis (15 other brands wrecked her stomach!). You can check out their top line supplements at www.LiveMomentous.com/luka and use code “LUKA15” to get 15% off. Another thank you to our sponsor the RP Hypertrophy app that has 30 different programs created by Dr. Mike Israetel to help you build lean muscle, change your physique, and not have to worry about what to do. With 250+ exercises explained clearly, sets and reps, rest periods, even adjust your weights from week to week, it takes the stress out from knowing what to do to achieve results. It’s a foolproof way to change your body and they even have a 30 day money back guarantee. If you train for 29 days, don’t like, let them know and they’ll refund you. Right now you can get $50 off the Hypertrophy app!LINKS & RESOURCES:Paul Mort's IGUnstoppable Alliance  Paul Mort Will Save Your Life 12 Week YearLuka Hocevar YouTube

I’ve known Craig for over 15 years and met him when he was one of the first successful online coaches in the fitness space with Turbulence Training. Since then Craig has become one of the most sought after business coaches helping people get a lot more done in less time and cutting out all the BS that doesn’t matter. When Craig first started his entrepreneurial journey, he was just a dumb farm boy from Ontario, Canada, trapped in the lifestyle of being a broke, anxious, binge drinking personal trainer who had no desire to be any of those things.But with the help of his mentors, he evolved into an Empire Builder with the discipline, clarity, and systems he needed to succeed.And he’s gone on to build five 7-figure businesses in five different industries, write three books (including one Wall Street Journal best-seller), and mentor thousands of entrepreneurs all over the world. Ranging from 9-Figure CEOs and industry titans down to busy fathers and high school teachers and every one in between.He’s helped more than 260 entrepreneurs earn their first 7-figures and helped countless others make more and work less. We talk about what matters in life and business, how to build REAL productivity and how these days discipline may be taking you away from your life goals. IN THIS EPISODE YOU’LL LEARN:=> Why Craig moved from Canada to Mexico where all his 3 kids were born.=> Why wanting it all can lead you to a life that’s not very productive. => Don’t add anything, start ruthlessly cutting out things of your calendar, here’s what and how!=> Entrepreneurs take on things because of FOMO not because it will make their life or business better. => Craig’s system for improving your productivity 3x with this ONE change. => One of our top 3 business books every entrepreneur MUST get. => What’s an unusual habit the most successful and productive people do that you likely don’t.=> Why ice baths are the soy latter of personal development (and how “discipline” may be stopping your results).=> Why you should block out your time like Warren Buffet to do THIS (less than 3% of business owners do this).=> The perfect day formula and how to create the most effective and productive day. => How discipline can go from being a savior to being a master (and how it can negatively affect your life).=> Why a 3 year vision for your personal and professional life is so important (so you can have a straight line to success). => Success looks different for different people, get clear on YOUR definition. => How you may be influenced in the wrong direction for you from people you follow. => Seasons of your career and what to say “no” and “yes” to. => The paradox of choice and why you’re frozen from all the choices you have.=> How Craig has taken his on stage and selling skills to the next level and focusing on ONE thing. => What old school skills is Craig working on that help him make millions of dollars. => The power of live events and why you should do them no matter the business you’re in.  LINKS & RESOURCES:Craig Ballantyne Website https://www.craigballantyne.com/Craig Ballantyne Instagram https://www.instagram.com/realcraigballantyne/Book: The Dark Side of Discipline https://a.co/d/9XESJTiLuka’s Courses and Workshops  www.LukaHocevar.comVigor Life Podcast (iTunes)  hLuka's YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Zack is someone I knew of and followed through our network and the great work he does. We were formally introduced to by our mutual friend, Megan. From there we connected in Austin, TX then I went on the Coach Em Up Podcast which he co-hosts, and hit it off. He’s an incredibly smart, experienced, and successful performance coach that has been with the University of Texas women’s basketball for 7 years and had a wealth of knowledge to share. Zack Zillner enters his seventh season as women's basketball sports performance coach at the University of Texas. Zillner develops, implements and supervises the training regimen for the Texas women’s basketball team in the areas of speed, strength, agility, conditioning and flexibility. Zillner also works collaboratively with the areas of sports medicine and performance nutrition. We dive into off-season, in-season strength and conditioning, how to build buy in with athletes, developing as a strength coach and much much more.  IN THIS EPISODE YOU’LL LEARN:=> Why what you do doesn’t matter until you get your clients/athletes to buy into the program. => A unique approach Zack used to get his basketball athletes to buy into the strength and performance program.=> What is more important, performance training, skills, both, and how much of each for a player; we answer the questions. => Why the first phase of the off season is “chasing health” and what that looks like in programming.=> The collaboration of coaching staff, skill staff, and performance staff to develop the players to their best ability.=> The best sales people on the team that will get everyone on board (and why you have to focus on them). => What is “guided autonomy” and “theme” based training and how it plays out in a training week at University of Texas women’s basketball. => The break down of every day of strength and performance training for a basketball team. => Why Zack chooses total body as the best type of training for athletes. => What is the “bodyshop training day” and why athletes love it. => How does conditioning play into the off-season and how hard should players go in pick up basketball (you’ll be surprised by the answer). => What does collaboration with a player in the weight room look like. => The exact break down of a 30-minute strength and performance in-season training session. => The overlooked and biggest obstacle for players coming from high school into college when it comes to adapting. => The effect of lifestyle factors (sleep, food, stress) on basketball players performance and how it will grow or stunt success.=> Coaching and communication insights to get players to take on behaviors that will make them a better athlete (that they are avoiding). => The key principles of becoming a successful strength coach. => Why work ethic and dependability is a critical factor in getting ahead of everyone else when it comes to the strength coach. => The power of taking pride in the work that you do no matter how small the task.=> Why being a sponge and submerging yourself into learning from the greats around you should be a focus for every coach. => Setting standards for yourself on a daily basis as a coach and why mimicking works. => What is Zack learning and excited about in the field of sports performance for basketball.LINKS & RESOURCES:Zack's IG Coach Em Up Podcast  Micro Dosing Performance Course Luka’s Courses and Workshops  Luka's YouTube 

I’ve been excited about having a conversation with Allan as I’ve been following him for a while and love his approach to coaching and education when it comes to nutrition and fitness. I specifically wanted to dive deeper into his thoughts on nutrition coaching, weight loss plateaus, as well as insights on GLP-1’s. This episode is packed full of value and insights for any person looking to improve their nutrition, or coaches dedicated to their clients health and fitness.Dr. Allan holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified physique & bodybuilding coach, a certified nutritionist (x2), a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.You can find his published fitness articles in outlets such as Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, and The Personal Trainer Development Center and more.His practice focuses on helping driven adults master their physique, performance, and health for lifelong results. In his free time, Dr. Allan enjoys outdoor activities, EDC, sports, hanging out with his wife and dog, bodybuilding, gaming, and reading.IN THIS EPISODE YOU’LL LEARN:=> How do you take the X’s and O’s of nutrition and actually get people doing it consistently so they can sustain it.=> Mastering the basics is always the answer, and here’s what the real basics are.=> Why novelty, “secrets & tricks” are so easy to fall for when trying to change your diet; and how social media amplifies it.=> How uninformed optimism leads us to start a diet with excitement, and informed pessimism leads us to keep switching it. => All the factors that can make you misinterpret your weight loss and why need things seem like they “work like crazy.”=> A powerful coaching question that will filter where the nutrition approach will work for the client. => Any diet approach without agency will be unsuccessful; here’s the framework to helping clients choose a successful diet plan.=> Plateaus happen for 1 or 2 reasons; here’s how to address each one of them in detail. => Why the RMR (Resting Metabolic Rate) of daily caloric expenditure is not what you think it is (what the science says and how it’s affecting your weight loss results).=> The truth about “starvation mode” and “metabolic damage” and why it’s still confusing people.=> What approach to nutrition has you moving less and getting hungrier.=> One of 4 things that can help you overcome a weight loss stall.=> How many calories does the average American underestimate daily and why eating out is part of what’s stopping your progress.=> Why NEAT and step count can be a very effective strategic approach to program into your weight loss journey.=> The hidden factors that could be culprits in your weight loss stalling. => Effective ways to track food without counting calories (and why you should still count calories…at least for a while).=> How to communicate with clients when coaching to get adherence with habits and routines for lifelong success.=> Why twins with identical DNA can have very different responses based on different environments, behaviors and experiences.=> The power of a food diary that helps on how you respond to stress; awareness precedes change.=> A strategic short term detox of foods and how it can help you with your weight loss journey. => Why GLP-1 can be great drugs but many times they’re not (because they are abused). => The right reason to use GLP-1’s and when NOT to use them. => Why GLP-1’s are the “training wheel” and not the bike, and what that means for you and your clients. => The dangers of GLP-1’s for menopausal women and what you MUST do in this phase. LINKS & RESOURCES:Dr. Allan Bacon's WebsiteDr. Allan Bacon's Instagram Luka’s Courses and Workshops Luka's YouTube

Having this conversation with Brianna was so impactful as my life partner, Wytia, is currently in week 28 of her pregnancy and is an woman dedicated to fitness and staying athletic and this pregnancy has been very challenging for her. I talk with Brianna who is an expert in the field of continuing to be an athlete postpartum, as we discuss and dive into the so many misconceptions of training during and after pregnancy to build and rebuild fitness and athleticism. Brianna is a lifelong athlete and strength and conditioning coach. After having her first son over a decade ago, she realized how underserved, misunderstood and shortsighted the advice was for pregnant and postpartum athletes like herself, and so many of her athlete and coaching peers.She is the  CEO and Founder of Pregnancy & Postpartum Athleticism. This business has grown from a local coaching program into an internationally recognized brand for education, coaching, resources, fitness programs and a certification program for coaching professionals, Pregnancy & Postpartum Athleticism.IN THIS EPISODE YOU’LL LEARN:=> What made Brianna go into learning more about training the pregnant and postpartum athlete. => While there’s a lot of information (much of it not great on social) about pregnant and postpartum training, there’s very little about building and maintaining athleticism as Mom. => Athleticism doesn’t end when motherhood begins; and why this message is not a belief system shared enough or often. => Adapting your training to seasons of life that fit best and not falling for “social media viral advice.”=> Why pregnancy is SO different for so many people and what training advice is wise for women that feel they lost a huge part of their identity.=> What is “athlete brain” and how it affects women’s mindset that feel “sidelined” during pregnancy. => Why the desperation to “get back” and feel like yourself again can lead women to train in a way that hurts more than it helps. => “Staying in the game as the game changes” and why you’re not washed up, but you need to know which season of athleticism you’re in.=> The reason you should keep lifting and doing cardio during pregnancy BUT this is the key principle people miss that you must adhere to. => How does intensity look like during training in pregnancy. => A changing or changed body requires shifting the training variables (loading, volume, intensity, movement, etc). => Why pelvic floor health is so important and its often overlooked during pregnancy and postpartum.=> Understanding Diastasis Recti and how it’s related to pelvic health, symptoms, how to address it, and what to do to overcome it.=> The reason “gripping your glutes” and creating tension can affect your pelvic floor in negative ways; and how to “tension techniques” can be something to stay away from. => Going “hard” after pregnancy is not a good idea considering that your lack of sleep, stress levels are extremely high; so high intensity training is not a good idea right away. => Why postpartum is NOT the time for weight cuts, especially when nursing. => A calorie deficit right after birth will create other set backs; learn how to fuel the right way to get your athleticism back.=> Understanding how long it takes to get “back” and breaking down timelines.=> The similarities and differences between rehabbing from injury and coming back to full athleticism postpartum.=> Why the “4th trimester” is challenging and the mindset that will help you adapt and overcome that phase of your life. LINKS & RESOURCES:Brianna's Site  https://www.briannabattles.com/Brianna Battles IG https://www.instagram.com/brianna.battles/Pregnancy & Postpartum Athleticism Certification https://go.pregnancyandpostpartumathleticism.com/ppa-coach8-week Postpartum Training Program https://go.ppaprograms.com/pp-programLuka’s Courses & Workshops  www.LukaHocevar.comLuka's YouTube https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I answer 4 questions in depth from in person clients, DM’s I received, comments to some of my posts, as well as a nutrition coaching scenario from a client I’m coaching. I love doing these episodes and sharing real world examples, programs, and coaching that I’m doing in the real world. IN THIS EPISODE YOU’LL LEARN:=> If you had a period of time where you could train more (3 months) to build strength and muscle, here’s the program I’d create for you. => Why at times a mix of body split AND full body may be the vest way to go. => The 4 day split and which days I’d train on (and what modifications I would make).=> What I would do for conditioning to maintain athleticism, get fit, and still being able to build size and strength.=> The exact exercises I’d use with most of my clients if I was doing this program. => Why the most elite athletes (as well as coaches and gym owners) are “gym rats.”=> 4 traits of elite athlete, coaches, and gym owners (do you have them? And how do you build them?).=> Why it’s so important to have the apprenticeship approach and be a student even when you’re far along in your career. => Why squatting double your bodyweight before doing plyometrics is not a great peace of advice.=> I share the different forces associated with jumps, depth drops, etc (and how to progress the exercises safely).=> An example and breakdown of the coaching strategies to help a client lose 20 lbs while maintaining their muscle. => Why is it better to give clients ranges of calories and protein rather than hard numbers. LINKS & RESOURCES:Built To Last www.BuiltToLastGym.comDownload Our 3 Powerful and FREE Gym Playbooks https://free.builttolastgym.com/Luka’s Courses and Workshops  www.LukaHocevar.comLuka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It was great to catch up with Dean as we haven’t talked in a while since he was busy being fully booked as a coach 40-50 hours a week (and what he’s been doing for 20 years!). We talk about how to become a great coach and build a successful career in the industry.  We’ve hosted Dean for seminars and workshops both at my Vigor Ground location in Seattle, as well as our Slovenia locations (one of the few presenters that have been in both).  Dean Somerset, CSCS, a personal trainer and post-rehab specialist in Edmonton, Alberta, is owner of Somerset Fitness Ltd. He has a degree in kinesiology from the University of Alberta and is certified by the Canadian Society for Exercise Physiology and the National Strength and Conditioning Association. He’s written articles for the PTDC as well as T Nation and Bodybuilding.com, and contributed to Men’s Health, Women’s Health, Shape, Men’s Fitness, and many other magazines and websites. Dean also has a new book coming out called “Rock Solid Resilience.” IN THIS EPISODE YOU’LL LEARN: => What does Dean’s schedule look like with a 40-50 hour coaching week, doing what he loves.  => The journey of building up his name and book of business over the 20-years and the biggest lessons. => 3 simple but powerful tips to help you improve as a coach right now.  => Thoughts on 1:1 personal training, semi-private personal training, and online; a mix of which Dean does right now.  => How to crush it in a big box gym and why this may be the best place for you to build your skills and success (as well as the downsides). => Why service should be a huge part of your skill building as a personal trainer (as important as your trainer skills).  => 3 books in hospitality that I recommend everyone should read.  => This simple tip that will help you stand out to clients right away.  => How to make someone feel like they “belong” in your coaching or gym, and how that matters MOST.  => The #1 reason you should go watch a coach that has a packed schedule do their thing (hint: you could hire them to experience it). => The communication secret Dean shares that most coaches don’t do but will make you stand out from the rest.  => Why you have to become fluent in speaking “client” and how the curve of knowledge is hurting your retention. => How to set goals with clients and coach them through different stages of life (each client is individual).  => Proactive vs reactive coaching in in-person and online training (why you MUST be a good in person coach first).  => The phases of growth as a personal trainer and how you should approach your career.  => Creating a vision for what you want your career to be like and mapping out your plan to achieve that (as well as preventing burnout).  => 3 things EVERY coach should do to build their business (and most aren’t).  LINKS & RESOURCES: Dean Somerset Website https://deansomerset.com/ Dean Somerset Instagram https://www.instagram.com/dsomerset1/ Book: Rock Solid Resilience https://a.co/d/9FKg3Nr Download Our 3 Powerful and FREE Gym Playbooks https://free.builttolastgym.com/ Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber