EP093: Program Design Secrets, Joint-Friendly Training and Building Muscle at Any Age w/ Bret Contreras & Jay Ferruggia
Recently I was down in San Diego for an event my friend Craig Ballantyne was putting one. While there Jay Ferruggia and I decided to take the opportunity to visit the famous Glute Lab to train with our friend Bret Contreras. AKA “The Glute Guy.” Apart from a great training session, we got to talking about training, which led to this podcast episode.In it you'll get some powerful insights on program design, joint-friendly training, building muscle (at any age) and how to stay in the game forever – along with some industry secrets, and much much more.The three of us have a combined 60 years of coaching experience under our belts, and have been training personally for 25 years or more years (each). This hour of power is a look into what works in the real world, and why we were wrong about some things that we only learned through decades of experience coaching clients.This is a "must listen" episode if you're a coach.Let's go.IN THIS EPISODE YOU’LL LEARN:The big mistakes most people make when programming for building muscle and why you will fail if you do thisWhy you’re doing too much and not doing it well enoughWhy talking smack about machines was mistake and why we love machines and how to use themWhy joint-friendly training is the solution for long-term strength, muscle, performance, and feeling greatThe exact model Bret uses to get people results month in and month out, for the long haul (steal it!)Jay’s secret on sequencing exercises and why NOT to start the day with the big lifts - this is a game changer when you implement itHow I cycle bilateral and unilateral exercises as main exercises, rotate joint-friendly lifts, and change the reps of my PR’s to constantly improve What should you focus on the most: Intensity, Volume, Frequency?The ideal training splits for most people and the break down of what has been the “bread n' butter” in getting results for our clients us for decadesThe key to longevity in the fitness game as coach. We share our wisdom from decades of work and many mistakesAnd much more.LINKS AND RESOURCES:Bret Contreras Website: https://bretcontreras.com/Jay Ferruggia: http://jasonferruggia.com/Book: The Glute Lab - The Art and Science of Strength Training (Bret Contreras): https://www.amazon.com/Glute-Lab-Art-Science-Training/dp/1628603461/ref=sr_1_2?keywords=the+glute+lab&qid=1574934576&sr=8-2Vigor Ground Fitness and Performance: www.VigorGroundFitness.comVigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriberLuka Hocevar Instagram: https://www.instagram.com/lukahocevar/Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
30 Nov 2019
EP047: 8 Ways To Communicate Better And Supercharge Your Business, Relationships and Life
No matter what you do for work, there's a good chance you have to communicate with people... at some point, or another. How well you do that determines not only your success at what you do, but also the quality of your relationships and connections outside of your workplace.Having a framework for how you can improve the way you communicate with people might be the game changer that you need to make substantial improvements in your life. In this episode, I give you that blueprint, and discuss seven rules that will help you improve your conversation and listening skills.I think you will be surprised by amazing conversation can be when you have these skills.IN THIS EPISODE YOU’LL LEARN: 7 rules that will help you improve your conversation and listening skills Why we’re not listening to each other and why it's creating a divide in how we behave (I'll teach you how to fix this so that you can become more connected to people) Why conversational competence is the missing link and single most overlooked skill in the 21st century The myths and truths about what makes conversation great The 4 stages that most people go through to improve their communication skills, and how to apply them to your life The reason why quality human relationships are so important to us and why life sucks when you don’t have great relationships (and how to fix it) The #1 rule for having a great conversation and connecting with people Why going into every conversation wanting to find out something awesome about the other person will in fact help you find out something awesome about the other person The power of “I don’t know” and why you should be using it more Why building rapport is important but discover why you shouldn’t equate your experiences with others (it’s not about YOU) Why conversations are not a promotional opportunity! THE most important skill you can develop and the reason why I like to talk more than listenLINKS AND RESOURCES:Vigor Ground Fitness and Performance: www.VigorGroundFitness.comLuka Hocevar's YouTube Channel (subscribe)Vigor Life Podcast (subscribe)Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
10 Jan 2018
EP026: Advanced Muscle Building and Performance, Personality Types and Coaching Mastery w/ Christian Thibadeau and John Rusin
What if there was a better way for you to get muscle building, strength and performance results while staying injury-free? What if there was a science that would allow you to stick with a workout consistently? Christian Thibadeau and John Rusin, two of the world's top strength, hypertrophy and performance coaches join me to talk about the big mistakes most people make when it comes to improving their physique, strength and performance – while staying pain-free. Also, they share insight about training people with different personality types, and how those personal characteristics affect training, nutrition, recovery and compliance. This is some extremely insightful information that you most likely haven't heard yet! To cap it off, we dive deep into what it takes to be a great coach and some of the biggest traits that are currently lacking in the fitness industry. IN THIS EPISODE YOU'LL LEARN: How to assess personality types to determine what will help a client stick to their programs, get better results as well as feel better throughout the day The 2 things that every client must do to get results and how many people get this wrong because of ________ The secret to getting people to stick to their training and nutrition program, and how you may be (unknowingly) getting it all wrong How to create the most effective warm up for different personality types to get them ready for their workout based on John Rusin's '6-Step Warm Up Blueprint' (getting this wrong can make a client's performance go down and make the session suck) A new ways to assess your clients to determine what is going to work better for them in warm ups, training, nutrition and supplementation The secret to helping "hard gainers" put on muscle, and why most programs are making it harder for them Why you shouldn't change exercises much (if at all) for certain personality types and the step-by-step process to progress them, have them coming back and get them addicted to their training The astonishing reason that clients may be falling off your programs even when you put in all the time and effort to make them perfect on paper How I create programs based on personality types and my "meal" analogy (this may be the simplest way of viewing and creating programs) How to create a program with a client to get them better results How eating carbs before and during a workout can really improve some individuals training sessions, while making others really sleepy – find out where you fit in Why going low carb can spell disaster for someone who is introverted, anxious and an over-thinker (I also go into why going low carb and having "cheat days" won't work long-term for these people) The missing links in the fitness industry to becoming a master coach and why you should be dumber A list of the supplements to take for each personality type to improve their performance and make them feel better all day long And SO much more LINKS AND RESOURCES: Dr. John Rusin Christian Thibadeau (Thibarmy) Advanced Strength, Muscle and Performance Coaching Seminar (For Tickets) Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
11 Apr 2017
EP056: 3 Big Lessons In Creating A Fulfilling Business, Relationships And Life
I have been in the gym business for almost a decade in a half. After reflecting deeply on where I am right now, I realized that there are some key principles and lessons (that I've learned along the way) that are crucial to not only building your vision long-term, but also to enjoying the journey along the way. Some of the lessons come in the realm of personal mindset. Others come from creating deeper connections with others and helping people win. While others are actionable leadership strategies that you can implement into your business. This week I explore them all. IN THIS EPISODE YOU’LL LEARN: Why doing fulfilling work and the people you’re doing it with are the secret to long-term success and happiness Why I spend 10-15 hours a week meeting people for breakfast, lunch and dinner — and how it has helped me create a super network What “listen to yourself less and talk to yourself more” means, and how this concept is a game changer when it comes to taking action on your purpose rather than holding back because of your fears How every person has a sign on their forehead that says _______ and how this is the secret to engagement, connection, and improving results with your team and clients The 3 levels of conscious leadership and living and how to go from one that is holding you back, to one that is empowering you to live your best life How your expectations shape happiness and unhappiness in life. I share the happiness equation Why going from “to me” to “by me” is the key to creating meaningful work and relationships How building from fear, even if you build success, will make you more afraid of losing it, all. I'll also teach you how to change Why you might be creating from scarcity instead of abundance and how to build a legacy How the only way to create the greatest work is through love, not fear LINKS AND RESOURCES: Vigor Ground Fitness and Performance: www.vigorgroundfitness.com Vigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: www.instagram.com/lukahocevar/ Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
20 Jul 2018
Most Popular Podcasts
EP041: What Works and Doesn’t Work When It Comes To Nutrition and Lifestyle Coaching with Cody McBroom
At Vigor, the most common questions that we receive are centered around nutrition, lifestyle and habit change.Taking control of your daily (potentially bad) habits is one of the hardest things to do – which is why we have decided to host regular podcasts where we dive deep into the kind of coaching we provide for our clients here at Vigor Ground Fitness and Performance. The same coaching that has allowed us to help thousands of clients breakthrough and change their body for the long-term.In these podcasts we are going to focus on everything from nutrition choices and mindset frameworks, to coaching questions, our methods and strategies.Our goal with these podcasts is to help people, potentially like yourself, make positive changes to their nutrition and lifestyle. We also want to help coaches looking for advice on how they can improve their coaching practices.IN THIS EPISODE YOU’LL LEARN: The principles that make up the foundation of coaching, and why understanding them can help you change in any area of your life Why your nutrition “special situation” is a real life example of human diversity, and the simple steps that will help you breakthrough your plateau The reason why many of your health and medical issues can be rectified with lifestyle and nutrition changes Why worrying about “special scenarios” can distract you from moving the “big rocks” that will help you get where you want The fundamental skillsets and habits that all the people that are lean and healthy stick to... which are surprisingly simple concepts Why “fad diets” have become so popular and how we get our clients to choose what's right for them Why asking better questions of yourself and your clients is one of the key secrets to better health and coaching The Super 7 Readiness questions that we use to help us discover what our clients coaching needs are so that we can coach them better The 4-steps to identifying the behaviors clients take on for success The A-B-C list for how you can discover which foods your clients will want to eat to achieve their goals, and the training program that will compliment their nutrition program Why humans always tend to find the negative in situations and how to change that, both in yourself and with your clients... and how this is a key skillset when it comes to nutrition success The habits that your health and fitness icons follow, and how to apply them to your life The strategy that will add 30-minutes of productivity to your day and how it can make a huge difference in your life The best post-workout nutrition for athletes wanting to stay lean and build muscleLINKS AND RESOURCES:Vigor Ground Fitness and Business Summit: https://vigorgroundsummit.com/joinusLuka Hocevar YouTube Channel [SUBSCRIBE HERE]Vigor Life Podcast on iTunes [SUBSCRIBE HERE]Vigor Ground Fitness and Performance: www.VigorGroundFitness.comMind Vs Muscle Podcast [SUBSCRIBE HERE]Boom Boom Performance: www.BoomBoomPerformance.comThanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
30 Aug 2017
EP084: You Don’t Really Know Cardio, The Death Of Group Training As We Know It, And The Secret Training Sauce w/ Joel Jamieson
When it comes to energy systems training (AKA “cardio”) there are few people in the world who understand, teach, and coach it better than Joel Jamieson. Let's put it this way, if Joel was a character in Game of Thrones, he’d be announced as “The shield that protects the realms of conditioning” – which is why I brought him back on the podcast for a second time. This episode is full of mind blowing insight that crushes common belief systems surrounding cardio with science-based truth. You’ll discovery everything from why good cardio is more important than strength, and how it can help you be less stressed, more productive and a nicer human. Joel also dives into how/why the current gym cardio models are doing more harm than good, and a tactic that will help you live 10% longer. This episode has a lot of knowledge bombs in it. So, if you want to change your mindset, training and results for the better, you don't want to miss this one. Let's go.IN THIS EPISODE YOU’LL LEARN:The biggest misconception about energy systems training. The difference between what an average gym goer thinks “cardio” and being “fit” is verses what it REALLY is, and how to achieve it.Is cardio really more important than strength training? Joel answers this and you’ll be surprised by the answer.A training style that helps people live a whole 10% longer, and why you MUST do this type of training.How cardio can play a big role in keeping you less sick, more productive, less stressed, and generally a nicer human being.Why the Tabata study had it all wrong, and what the best approach to constantly improving your fitness actually is.The answer to this question: Can a person who does a high intensity group training program four-days a week (or more) NOT hit a wall and get crushed, and stop getting results?Luka and Joel’s thoughts on Crossfit, OrangeTheory, F45 and other high intensity group training programs, and what these training methods are doing to people. What the IDEAL group training program looks like, and how we can take the next steps to better programming and coaching in group training.The two things that will be built into the gyms of the future.The role "fun" actually plays in fitness.Why cardio is important when it comes to building muscle and losing fat. The answer is not what you think.Where wearable technology is going, and whether or not you should give it any importance. Why every coach should understand, know how to explain, and program energy system training in for their clients to ensure that they get the best results, no matter their goal.LINKS AND RESOURCES: Bioforce Conditioning Certification: https://www.8weeksout.com/conditioning-certification/Morpheus: https://trainwithmorpheus.comJoel Jamieson’s Instagram: https://www.instagram.com/coachjoeljamieson/Vigor Ground Fitness and Performance: www.VigorGroundFitness.comVigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriberLuka Hocevar Instagram: https://www.instagram.com/lukahocevar/Book: Why We Sleep - Unlocking The Power of Sleep and Dreams (Matthew Walker): https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
28 May 2019
EP043: 4 Motivational Secrets To Overcome Resistance And Get Out Of Your Own Way
In a lot of ways we are our own worst enemy. We self-sabotage. We procrastinate. We put roadblocks in our own way, and we make excuses for our behavior to make us feel better ourselves when things don't go our way.We all do it, but why? And is there something we can do about it?The simple answer is yes, and in this episode I get into how so that you can get out of your own way and finally make things happen for yourself.IN THIS EPISODE YOU’LL LEARN: The reason you don’t do the things you know you need to and why you must have these 4 tools in your arsenal to change your self-defeating behavior... for good How Craig was able to find a way to overcome his challenges, training and toughness to become part of the Special Operations Force (SOF) team—and how you can use his strategy to win when times get hard The “opposite rule” and how embracing it will help you stop quitting so that you don't have to start from ground zero ever again How to break the underlying patterns that are taking you away from your goals How to face your fears and go after everything that you’ve ever wanted in your life How to turn your fears into your strength and how I used this strategy to get over my debilitating fear of public speaking Why your feelings are false, how they’re messing up your results, and how you change can the behavior The question that will put a stop to your bad habits and help you focus on your actions so that you can drive your life towards what's most important The one thing that connects all of the healthiest cultures in the world and how it can help you improve your health, business and personal lifeLINKS AND RESOURCES:Vigor Ground Fitness and Business Summit: www.VigorGroundSummit.comBook: Essentialism - The Disciplined Pursuit of Less (Gregg McKeown): https://goo.gl/6CJPqtAubrey Marcus Podcast: https://goo.gl/EQo4KuTake Control of Your Body, Nutrition and Life Seminar: https://goo.gl/C9GAFsVigor Ground Fitness and Performance: www.VigorGroundFitness.comBook: The War of Art (Steven Pressfield): https://goo.gl/jRSq8CBook: Turning Pro - Tap Your Inner Power and Create Your Life’s Work (Steven Pressfield): https://goo.gl/j4UZpDBook: Do The Work - Overcome Resistance and Get Out Of Your Own Way (Steven Pressfield): https://goo.gl/qPZTPNThanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
20 Sep 2017
E080: How To Become A World Class Coach, Build Your Fitness Brand The Right Way & Create The Lifestyle You Want w/ Joe Defranco
If you’ve been around strength and conditioning for awhile you’ll likely know Joe Defranco. Joe is one of the OG’s who started the warehouse gym movement, became a trainer to the pros, and is now one of the most accomplished coaches in the industry. He’s been there, done that, and still doing it. Joe has successfully moved from a career owning and growing gyms, to one where he works with only a select group of high end clients. He also has also launched a number of successful online products and courses, live certifications, and has an extremely popular podcast, and a supplement brand. Basically, he has done it all.In this episode we get into how it did it. We talk about everything from what helps you stand out as a coach, the “old school” things that will work forever, the “new school” things you should focus on in today’s social media-driven world, what NOT to do, and how to build a career that is customized to what you want for yourself and your family. This episode is pure fire. You're going to want to listen to it till the very end.Let's go. IN THIS EPISODE YOU’LL LEARN:How Joe got started and the birth of the warehouse gymWhy he didn't take the advice to NOT give away too much value on his site, and why that was a catalyst for his careerHow to not miss the boat when it comes to standing out in your marketHow Joe got “Triple H” and other celebrity clients to hire him as their coachThe IG/social media influencer “Priority Pyramid” and why you shouldn't get your priorities confused when you’re seeking fitness/training information onlineThe biggest mistakes coaches make on when promoting themselves on social mediaWhat made Joe pull the trigger and shut down his 5,000 square foot gym to focus on a different path that ultimately created a better lifeHow to discover what you truly love doing as opposed to what you THINK you should be doing to help you build a happy and successful fitness careerA look into the way Joe trains to be the leanest and fittest he’s been in his life (in his 40s) without spending hours training everydayWhy neither of us have plans to monetize ours podcasts and still approach it The biggest insights for coaches when it comes to becoming the go-to expert in your area and building a foundation for long-term success in the industryLINKS AND RESOURCES:Joe’s Instagram: https://www.instagram.com/defrancosgym/Joe Defranco Official Website: https://www.defrancostraining.comCertified Physical Preparation Specialist (CPPS) Certification Level 1: https://cppscoaches.comJoe Defranco YouTube Channel: https://www.youtube.com/user/joedefranco/videosVigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriberLuka Hocevar Instagram: https://www.instagram.com/lukahocevar/Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
28 Mar 2019
EP044: 11 Ways To Pattern Interrupt Yourself To Success
How do you feel about interruptions? I think we can agree they’re not the best... unless they’re interruptions to your habits and aren't taking you away from your goals and results.In this episode I share eleven pattern interrupts that you can use throughout your day, week, or month to shift you away from your current patterns and mindsets — that aren’t helping you succeed — to new ones that will steer you towards your goals, desires and dreams.These are actionable strategies that you can use RIGHT NOW. Choose the best ones for you and start making positive changes in your life.IN THIS EPISODE YOU’LL LEARN: How I used pattern interrupts to change the trajectory of my life 4 ways you can change your morning and turn it from stress and anxiety to clarity and power – this will allow you to walk out of your door every morning ready to dominate your day How to create your own “change” university with a simple 20-minute morning ritual The strategy that I use to disrupt myself out of stress, anger or anxiety in 3 simple steps that takes less than 60 seconds Why meditation is a powerful tool, but doesn’t work all of the time. And what I do when I need to pattern interrupts fast A very short intense workouts that will kick you into a different gear when you're having a tough day The 10 questions that you can ask yourself after meditation that will help refocus you to your goals and give you power How to analyze your environments and change the way you feel and perform with some small changes How to use my simple "Positive Focus" strategy when you're feeling down so that you can shift your thinking away from negative thoughts How I got double the work done after playing PacMan and how you can use this technique to supercharge your results The secret you don’t know about going to events that is even more powerful than the information or the people How traveling can be the catalyst to finally doing things you’ve been afraid to do but know you want to Why I went crazy and threw out 60% of my belongings so that I could breakthrough to the next level of life and business successLINKS AND RESOURCES:Vigor Ground Fitness and Performance: www.VigorGroundFitness.comBook: The Dark Side Of The Light Chasers (Debbie Ford) - Reclaiming Your Power, Creativity, Brilliance and Dreams: https://goo.gl/U1tK9tBook: The Right Questions: Ten Essential Questions To Guide You To An Extraordinary Life (Debbie Ford): https://goo.gl/ScFvdsBook: The Gift Of Fear And Other Survival Signals That Can Save Your Life (Gavin De Becker): https://goo.gl/o7n3eAWarrior Week: www.WakeUpWarrior.comThanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
17 Oct 2017
EP03: How To REALLY Get Results With Clients And Your Unique Success In The Fitness Industry with Dean Somerset & Tony Gentlicore
Would you like to discover how some of the top coaches approach training their clients?In this episode, Dean Somerset and Tony Gentlicore talk 'Real World Strategies' to get their clients results.Both of these coaches are world class trainers who have managed to create fail proof strategies to help their clients achieve great things, creating successful (long-term) online presences and building their businesses as they do.IN THIS EPISODE YOU'LL LEARN: How to guarantee that you WON'T get results with your clients, and "the missing ingredient" (used to help clients achieve training and nutrition results) that is often over-lookedWhy some of the world's smartest experts and practitioners actually let their clients choose what they're doing rather then giving them the "exact plan," and how this can change the game for you as a coachThe "perfect" program and why it's far from perfectWhy teaching your clients "the game" is essential, and why so many businesses fail because they don't realize thisHow to start creating a presence in the fitness industry and the ONE THING you must overcome if you're ever going to build a successful business (offline or online)The answer to the question: "Should fitness professionals study in other areas of expertise? if so, which ones?"And what the roadblock to getting results is—even when you know all of the X's and O's.LINKS AND RESOURCES IN THIS EPISODE:Tony Gentlicore Dean Somerset Complete Hip And Shoulder Blueprint Luka's Instagram Onnit - Total Human Optimization Thanks so much for joining me this week. Have some feedback you’d like to share? Leave me a review on iTunes!
6 Dec 2016
EP059: Say Less, Ask More, and Change The Way You Coach and Lead
Everyone now knows that managers and leaders need to coach their people. There’s endless articles about it, yet hard to find actionable steps that outline HOW to become a good coach. Surprising given the fact that coaching continues to prove that it has “markedly positive” affects on performance.You’re probably not getting very effective coaching, and you’re probably not delivering very effective coaching. But the truth is if you have the right tools and resources it’s not that hard to change that. Really you just need to want to be better than what you are right now.In this episode I share a framework that will help you become a better coach, whether it's with your team, clients, bosses, family, or anyone else. Apply these steps today and see how you can improve on every level.IN THIS EPISODE YOU’LL LEARN: The three vicious circles that plague your workplace and the solution to solve them Why shifting the focus from "the fire" to who’s managing the fire is key to team success and how to make that shift How to move from performance coaching to development coaching and why doing the former too much is the reason why people are leaving your team The seven essential coaching questions and the step-by-step process that will allow you to start using them today to get better results How taming “The Advice Monster” is critical if you’re ever going to lead and succeed as a coach Why your advice is not as good as you think it is and why you should talk less and ask more The five key things you need to build a coaching habit and how I use them in my gym, with my team and clients (both fitness and business coaching clients)LINKS AND RESOURCES:Vigor Ground Fitness and Performance: www.vigorgroundfitness.comVigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2Luka Hocevar YouTube Channel (Subscribe): https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriberLuka Hocevar Instagram (Follow Me): https://www.instagram.com/lukahocevar/Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
9 Aug 2018
EP039: Dietary Myths Debunked and Nutrition Coaching For People Struggling With Progress with Cody McBroom
One of the most frequent questions we receive at Vigor Ground Fitness and Performance is about our nutrition coaching. The inquiries come from both clients and coaches (from other training facilities) and typically include a note about how the tactic they read about on the Internet didn't work.The messages also include the question, "What do I do now?"In this episode Cody and I discuss the strategies that we use daily to successfully give our clients amazing results. We also go into the deeper principles surrounding HOW we help clients crack to the code to their nutrition and make a long-term change to their lifestyle.IN THIS EPISODE YOU’LL LEARN: Common dietary myths and how they continue to distract people from the correct nutrition principles The “Mindless Margin” and how it is slowly causing you to put on weight unknowingly The reason why people eat old popcorn without noticing that it is stale and how this behavior will affect your body transformation results Three easy changes that you can make to your environment that will help you achieve your fat loss goals The kick ass strategy that will teach you how to focus on smaller segments of your macros and how it will make everything easier for your clients on a weight loss journey The mysterious reason why we eat past full — that has everything to do with our beliefs and experiences — and how to break the pattern Why studying Sherlock Holmes and being a detective is critical to be a great nutrition coach How food companies created a perfect combination of foods that create a dopamine reaction in our brain that makes it hard for us to stop eating The answer to the question, "Should you prescribe macros or not?" and how to apply the answer to a client's (or your) nutrition plan What to do when a client gets discouraged and starts falling off of their nutrition plan The reason people lose self-esteem and how to fix it How to make bad habits harder to do and good habits much easier to do The answer to the question. "Does intermittent fasting work and when should I use it with clients?"LINKS AND RESOURCES:Vigor Ground Fitness and Performance: www.VigorGroundFitness.comBook: Motivational Interviewing in Nutrition and Fitness: https://goo.gl/4xVBDtMind vs. Muscle Podcast: https://goo.gl/oCRNKhLuka Hocevar YouTube: https://goo.gl/6GjqoAThanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
9 Aug 2017
EP038: How To Become The Master Of Your Craft And Accelerate Your Learning In Any Area
One of the questions that I get asked over and over again is, “How do you and your team at Vigor Ground learn so much so fast?”Growing up I was a kid who always got into trouble with teachers and had a tough time learning, so I am continually humbled by that question.As an adult I am obsessed with learning (and perfecting) my craft. In this episode I cover some of the principles around how I learn and accelerate results at Vigor Ground Fitness and Performance. I also dive into how to apply those principles to your life. Everything from the best way to learn for YOU, the 5 components of learning, the pyramid of deep learning and the exact way I go about becoming a master at my craft.IN THIS EPISODE YOU’LL LEARN: The 3 main learning styles and how to know which one will help you learn the fastest The shocking truth about how little you learn from "just reading" and what you can do to maximize your skill-set Why you should learn, take notes, do it yourself, then present to people to warp speed your coaching The “secret” behind my accelerated learning and why I have gone to 170+ seminars and courses in the last 10 years How to get deep knowledge infused in your brain like Neo in the Matrix by using my stacking model of learning The reason we call it “active learning” and the link missing from your life that will help you increase your learning speed How you can apply this framework to your life and have people asking you how you accelerated so fast The 5 components of learning and how to use them to become a Jedi learning master Why the real philosophers took action and didn’t just pontificate (wisdom comes from action)LINKS AND RESOURCES:Vigor Ground Fitness and Performance: www.VigorGroundFitness.comVigor Life Podcast: https://goo.gl/hcB0OyLuka Hocevar YouTube Channel: https://goo.gl/6GjqoABook: Ego Is The Enemy by Ryan Holiday: https://goo.gl/EwLMBbMark Fisher: www.MarkFisherFitness.comThanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
1 Aug 2017
EP096: Program Design Insights to Build Pain-Free Muscle, Strength and Performance Gains for Life w/ Dr. John Rusin
I've known Dr. John Rusin for over 6 years now – both as a friend and colleague. In that time I've had the pleasure of hosting John at four events, including the PPSC certification – which brought together 110 coaches from all over the world. In 2020 John's Pain Free Performance Training Certification course will be certifying close to 5,000 coaches all over the world because it straight up works. I love talking with John on the podcast because it's a chance for us to catch up and discuss how our thinking and experience around training has evolved. In particular, what we do with clients to get the absolute best results.In this episode I talk to John about sequencing, quality of reps, the structure of a great training session, rep ranges, pump work, and everything in between. Expect some great insights that will help you improve the training and coaching of your clients as well as your own training.Let's go.IN THIS EPISODE YOU’LL LEARN:How to use John’s P4 model (Prepare, Prime, Perform, Pump) in your own training to maximize gains The biggest mistake people make when taking a one dogmatic approach to their trainingThe definition of the “meathead de-load” and why you’re probably doing it (and why you shouldn’t!)What a true max effort method lift is and how you can rotate exercises and reps for maximal results and pain-free performanceWhy you should only “sprinkle in” true max effort reps and have them be absolutely pristineWhy the volume in a program should come from pain-free volume in the supplement and assistance work in training Why the KEY to working on your reps is based on your daily performance NOT on structured percentages (we reveal some methods we use)Why it’s not the smartest training 4 big lifts in the 1-5 rep range in the same session and what ranges to useHow to use energy system training to enhance your recovery and bring your lifts up (yes, cardio can bring your lifts up!)Novelty and why it’s so important for buy in – as well as getting better resultsHow to make a BIG difference with “slight variations” in your daily training programs and how it addresses the dynamic stabilityHow to de-construct the program for someone that has been in pain and switch it up so they get stronger and build muscle pain-freeHow to apply tools, methods, and exercises you like into your programming and STILL stick to the principles that will help you succeed with your trainingAnd much, much more.LINKS AND RESOURCESDr. John Rusin: https://drjohnrusin.com/Pain Free Performance Training: https://getppsc.com/Dr. John Rusin Instagram: https://www.instagram.com/drjohnrusin/Vigor Ground Fitness and Performance: www.VigorGroundFitness.comVigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriberLuka Hocevar Instagram: https://www.instagram.com/lukahocevar/Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
23 Dec 2019
EP019: The Strong, Jacked And Pain Free Training Model w/ Dr. John Rusin
Years ago I spoke on stage with Dr. John Rusin and after listening to him I started digging into his writing, training and philosophies. They aligned with so many of my thoughts after pushing my body for decades and having a number of injuries that really threw a wrench in my progress and even my career in sports.Going heavy, fast and hard at all times when it comes to training — even though it may sound “beast mode” — is actually a sure path to feeling beat up and in pain, which will ultimately stall your progress. Dr. Rusin has found a model that works with just about everyone when it comes to getting strong and jacked without the risk of injury.If you want to maximize your performance over the long-term you have to follow and pay strict attention to a smart model of programming, form and training. If you follow what most advice tells you then you’re likely to get injured at one point or another. Dr. John Rusin joins me on the podcast and will change your perspective of what smart training really is.IN THIS EPISODE YOU’LL LEARN: How Dr. Rusin created the pain-free high performance training model after working with some of the highest level athletes in the world and realizing that most people get injured and believe that it’s just part of the training process (when in fact many training injuries could be prevented)What attracted me to the FHT program and ultimately drew me into Dr. Rusin’s philosophyThe reason Dr. Rusin turned down $100k as a physical therapist to become a strength coach and start from the ground upThe principles that you should follow if you want to dominate at pick-up basketball, flag football or ultimate frisbee and look like a muscular athlete for the long haulThe HUGE mistake that most trainees make when it comes to building strength and muscle (this is most likely completely off your radar)The 3 issues you must address for optimal performanceThe biggest misconception about body part splits and what gets the best results long-termWhy the long game approach gets you the best results (many times even short-term)How to keep training fun and not burn out while also building muscle and improving strengthThe “pie” analogy for how to fit your most important goals into your training program (this has helped many see a different perspective while simplifying it)Why using less weight can make you stronger and get you better resultsHow to unlock the “parking break” that may be stopping you from improving your muscle mass and performanceRESOURCES AND LINKS:Dr. John RusinFunctional Hypertrophy Training ProgramDr. John Rusin and Christian Thibadeau SeminarThanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
21 Feb 2017
EP06: Why You Have Cardio All Wrong And How It Can Save Your Life (3 Things You Can Start Today) with Joel Jamieson
What if the world's top conditioning expert told you that one of the missing links to your results (no matter your goal) was cardio? Would you change it? Joel Jamieson joins me to talk about... How he went from training football players and strength athletes to the humbling realization that he didn't know a whole lot about conditioning How he used that realization to become one of the top conditioning experts in the world Why in many ways cardio training is still in the dark ages, and how most people just do it on the side with no goal or true way to measure their results. In this episode we dive deep into how cardio affects movement and why movement screens don't matter if you don't pay attention to __ . We also discuss how your brain is the most important aspect of cardio, and why more is not always better. After listening to this episode you'll be able to take action on the 3 things you can do NOW to improve you training program by implementing cardio into it the RIGHT way. IN THIS EPISODE YOU'LL LEARN How Joel went from being a high level strength coach to the realization that he didn't know as much as he thought he did about conditioning The legend that Joel open his gym next to that helped him warp speed his knowledge of conditioning in MMA, and the secret lesson you can take from it Why "cardio" is still somewhat in the stone ages when it comes to mainstream fitness, and what you can do to accelerate your knowledge of it within weeks The reason movement screens won't help your program if you don't pay attention to what happens when you're _______ Why your brain is the most important factor in conditioning and how you can use this tip to improve all your training The 3 simple steps you can take (right now) to take your conditioning (and any other training-related goal) to the next level The secret sauce that may also be the missing link in your training program that has NOTHING to do with being in the gym How planes, helicopters and Russian bathhouses might be your missing link to getting stronger, faster and more conditioned And the two things Joel is excited about that are going to change the fitness industry for good. LINKS AND RESOURCES IN THIS EPISODE: 8 Weeks Out The BioForce Certified Conditioning Course Ultimate MMA Conditioning Book Vigor Ground Fitness and Performance Thanks so much for joining me this week. Have some feedback you’d like to share? Leave me a review on iTunes!
13 Dec 2016
E065: Top 10 Lessons From A Decade Owning A Gym And Growing In The Fitness Industry with Mike Robertson
I tend to be careful not to take advice from anyone who hasn’t been in business for at least 5 years. This rule is not set in stone, but I like to get wisdom from people who have been there done, that and are still doing it. The people who have withstood the test of time, change and innovation. Mike Robertson is one of those people.Mike has been a friend of mine for a decade. He owns one of the top 10 Gyms in America voted by Mens Health, has influenced and improved the industry with the way they approach training at IFAST, and recently celebrated the 10-year anniversary of his gym; which just happened to be around the same time as we celebrated our 10-year at Vigor Ground Fitness and Performance.In this episode we talk about the 10 biggest lessons learned from owning a gym for a decade, as well as success in the fitness industry. This is a MUST listen for anyone in fitness or that owns a small business.IN THIS EPISODE YOU’LL LEARN: How we got started with only thousands of dollars and why it was a competitive advantage The cliché piece of advice that you MUST take seriously or it will hurt you down the line... and could ultimately shut down your business The two ways you can market your business – one of which can feel very scary in your first years of business Why you should study anatomy, biomechanics, program design and structure, and why not doing this will cause you to be a mediocre coach / business owner How me doing ninja kicks in an orientation session helped me attract new clients, and how to apply the strategy behind the move to your business How to tell if you are consistently getting better or just staying where you are and why knowing this is the key to success in gym ownership How to hire and the three mistakes both Mike and myself made in the last decade, and what we do different now The seven questions that create a coaching habit and how to improve your team leadership Why every fitness professional should aspire to “leave the jersey better than when they got it” and what that means for you One of the biggest mistakes gym owners make and the perspective shift you must make to be successful And much, much more.LINKS AND RESOURCES:Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/Vigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2Luka Hocevar YouTube Channel (Subscribe): https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriberLuka Hocevar Instagram (Follow): https://www.instagram.com/lukahocevar/Robertson Training Systems: http://robertsontrainingsystems.com/Physical Preparation Podcast: https://itunes.apple.com/us/podcast/physical-preparation-podcast-robertson-training-systems/id1011924486?mt=2Physical Preparation 101: http://physicalpreparation101.com/Mike Robertson Instagram (Follow): https://www.instagram.com/robtrainsystems/Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
28 Sep 2018
EP088: How to Structure Results Based Training Programs, Fat Loss Program Design, and Training Insights | Part 1
Methods are many, principles are few. Methods change, but principles never do. This is one of my favorite sayings. It also drives the direction of successful program design – for both your clients, and yourself. When it comes to program design, it's great to have as many tools in your toolbox as possible. BUT, those tools will only be effective when they’re used with the principles that shaped them in mind. In this episode, I dive into this concept deeper – discussing program design and some of the principles I use to build body transformation programs. I also give some strength training program examples.The episode is also the first part of my masterclass on program design and building results-based training programs. Both of which I will do more of—in addition to answering more questions about training programs. Dive in and extract as much value as you can to build your own training programs for both you, and your clients.Let's go.IN THIS EPISODE YOU’LL LEARN:How working with a wide group of people—from all walks of life and fitness levels—built my skillset of coaching and program designerThe program design rules of the road, and the principles that should guide the design of any programHow to discover goals, use assessments, and other variables to get the best starting point for your program designWhether or not you can use templates to design programs, and if you can individualize programs using themWhy you should write programs, not workouts, and how to reverse engineer to create the best program for your clientsDifferent periodization models you can use and different frequency of training templates for best resultsThe hierarchy of fat loss training and what to do if a client only has a certain amount of time to training each weekThe R7 system and how a 60-minute session may break down into different components Fat loss and the general population, and athletic population templates for adding power trainingHow to program in energy system training/cardio in a simple and smart wayAnd much moreThis episode is a must listen if you're a coach or train people in some capacity.LINKS AND RESOURCESVigor Ground Fitness and Performance: www.VigorGroundFitness.comVigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriberLuka Hocevar Instagram: https://www.instagram.com/lukahocevar/Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.
19 Sep 2019
EP015: 17 Lessons and Rules To Building Phenomenal Relationships That Enhance Your Life
There's few things that make life more fulfilling than relationships and experiences. When you combine the two it really makes for the best life. In the last three years of speaking I kept getting asked the following question: “Luka, how did you create so many meaningful, powerful relationships in your life?” To answer this question I decided to look back and share my thoughts, experiences and 17 lessons that I have learned over the years that will help you build phenomenal relationships in your life – whether they be in your business or personal life. I also go into how you can create things that help people and do meaningful things in business with your friends – which is one of my favorite things.IN THIS EPISODE YOU’LL LEARN: Two things that your life will suck without – and how most people don’t pay attention to themA little secret I figured out to help connect me to just about anyone – that will also work for youThe #1 rule — when it comes to building relationships – and how if you break itHow this tactic and 10 minutes of your time can make you stand out in a crowd and supercharge your business relationship buildingWhy looking someone in the eye can tell them about your self confidence and create trustWhy taking risks is a rule when building powerful relationships and the reason why most people don’t take themWhat the “Like Formula” is and how knowing and mastering this can change your relationships, business, and lifeWhy focusing on the motive to meet with someone can be the recipe for failureWhy the best business relationships are with people who you respect, enjoy and have a great personal relationship with – and how to create these sorts of relationshipsWhy the higher up the ladder you go the more cautious people will be about your advances, and the steps you need to take to build trust fastOne of the most important rules when it comes to creating relationships and building trust – and the proven way to bring that rule to life without making any mistakesThe strategy I use to to add remarkable value to other people using a 4 x 6 card – this has become the secret to supercharge my networksHow my experience with a hair stylist (I know I have no hair but hear me out) in Santa Monica can get you to build better relationships and bring happiness to people's livesRESOURCES AND LINKS:Book: Little Black Book of Connections - 6.5 Assets For Networking Your Way to RICH Relationships (Jeffrey Gitomer)Book: Never Eat Alone; And Other Secrets To Success, One Relationship at a Time (Keith Ferrazzi)Book: Choose Yourself - Be Happy, Make Millions, Live The Dream (James Altucher)Book: The Subtle Art Of Not Giving A F@*k - A Counterintuitive Approach To Living A good Life (Mark Mason)TED TalksWake Up WarriorJason FerruggiaVigor Ground Fitness and Performance Thanks so much for joining me this week. If you have some feedback that you’d like to share? Leave me a review on iTunes.
1 Feb 2017
EP011: The 12 Principles Of Coaching Excellence And How To Use Them In Training, Business And Life
Do you think that you are a coach in the line of work that you do? I'd have you consider that we are all coaches in certain areas of our life, or at particular times in our life. Most people view a coach as someone who is in charge of a sports team, and don't really see themselves as having (or needing) the skill-set. But when you dig into the "assets" of top professionals in any industry, especially one that is service-oriented, you will find that these individuals have a lot of the same abilities found in the job description of a coach. A dad is a coach. A friend is a coach at times. A leader is a coach. A sales person is a coach. A ______ is a coach. We are all coaches in one way or another, and one of the most critical abilities that we can learn to improve our life is self-coaching;, which also leads to helping others at home, at work, and in life. Here are the 12 principle of coaching excellence I cover that are crucial to your self-development: Know, Do, and Coach Teach and Communicate Effectively Control Information Transfer (aka Keep It Simple) Being a Motivator - Unlocking Motivation and Potential Asking Good Questions Leading by Example Displaying Commitment Coach Excellence Crediting (Shining A Light) On Success Taking Responsibility Challenge The Process Inspire Shared Vision Apply these principles into your life and business day in and day out (start with just one or two daily practices then build the skill- sets) and you will not only excel in your career, but also build better, stronger, and deeper relationships in all areas of your life. IN THIS EPISODE YOU'LL LEARN: How coaching principles can improve your business, your family, and your relationships and why you're shooting yourself in the foot not improving these most valuable skill-sets What "been there, done that and still doing it" means and how it applies to hiring coaches or being a coach yourself (this is the key to not falling out of integrity with yourself or the marketplace) Why less is more when it comes to communication and how studying under the world's best coaches made me realize that I needed to shut my mouth more – discover how to up your coaching game by saying less How trying to sound smart can make the client feel dumb, and why your ego will ruin the results they are getting – and the simple solution to get clients better results Why you can't create motivation for someone but you can unlock with the "secret” to knowing what that person’s driving forces are How the science and art of storytelling is a skill-set that that can skyrocket your influence and will be a critical factor that makes or breaks your coaching and business in the next 10 years How asking the RIGHT questions can help people solve their own problems and why most coaches suck at it (and a great example of how to get better at this) A critical principle that if not followed can instantly destroy your integrity in any field (skip this and it will be hard to recover trust) Why emotions are overrated and the 3 steps to true commitment while shaping your identity (discover what most people do that is turned on its head) Why you're wrong about everything (and so am I) and how it's the best thing that could ever happen to you What I learned from Richard Branson that helped me find new ways of innovating for my clients and the Vigor Ground Fitness and Performance gym How solving a problem including a frail old lady, your best friend, and a girl of yours dreams can determine how well you will find solutions in your business Why sharing your story can be the catalyst for clients to choose your business, inspire them to follow their own dreams and be more compliant with their actions (this goes for your team in business too) LINKS AND RESOURCES: Book - Co-Active Coaching: Changing Business, Transforming Lives (Henry Kimsey-House) Book - Motivational Interviewing: Helping People Change Behavior ...
3 Jan 2017