








Is your life Groundhog Day? Well it might be the secret to your nutrition success. In this episode I answer your questions about nutrition. I also share my coaching method and tips for how to answer clients questions surrounding things like Netflix nutrition documentaries, anti-inflammation diets, what's best and how to succeed in a big box coaching environment.







Tune in as I dive deep into these subjects and give useful coaching and communication principles. I also deliver some deep food for thought to help you address yourself and biases you may not even know that you have.



Let's go.



 



IN THIS EPISODE YOU’LL LEARN:




* The 3 things ALL successful athletes, entrepreneurs, and straight up winners, focus on, and what you MUST focus on to achieve your goals.
* Why your days are probably not inspiring on the daily and look more like Groundhog Day; and why that's a GREAT thing.
* What to do when a client comes to you with advice from a Netflix documentary or a friend and wants to change their diet against your advice.
* What to say and the questions to ask to turn any crucial conversation on nutrition with your clients around. 
* The weakness that you have to drop if you’re going to become the greatest coach you can be.
* Anti-inflammatory diets and what you really need to focus on first. I break down the 3 levels of importance including some supplements that help.
* The biggest mistake you’re making as a coach and how to fix it.
* Methods to get clients to add and subtract calories throughout their day without overwhelm.
* How to differentiate yourself as a coach and grow your business in a big box gym or as an independent contractor.
* I'm also dive into details surrounding a special promotion that I'm running to celebrate passing my own 100th episode milestone. In honor I'm giving away some awesome books, supplements, and other goodies.




 



LINKS AND RESOURCES:



Book: Change Maker Academy - Turn Your Passion for Health and Fitness into a Powerful Purpose and a Wildly Successful Career: https://www.amazon.com/Change-Maker-Passion-Powerful-Successful/dp/1948836556/ref=sr_1_2?keywords=change+maker&qid;=1583959173&sr;=8-2



Book: Coach To Coach - An Empowering Story About How To Be A Great Leader: https://www.amazon.com/Coach-Empowering-Story-About-Leader/dp/1119662192/ref=sr_1_1?keywords=coach+to+coach&qid;=1583960157&sr;=8-1



Vigor Ground Fitness and Performance: www.VigorGroundFitness.com



Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2



Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber



Luka Hocevar Instagram: <a href="https://www.instagram.

EP101: Netflix Nutrition Documentaries, Anti-Inflammation Diets, Coaching Nutrition and Biz Success Insights Q&A

Luka Hocevar is the owner of the nationally renowned Vigor Ground Fitness and Performance gym in Seattle and founding father of Vigor Move &amp; Live in Slovenia, featured in Men's Health, Stack Magazine, Onnit Magazine, Entrepreneur Magazine, and on CBS. 

As a leading fitness and personal development coach this Vigor Life podcast is an extension of what Luka coaches every day and will provide tips, stories, motivation and inspiration to help you forge daily habits for a better body—through fitness, nutrition and mindset—build better relationships, create purpose in your career/business, increase productivity, be happier, and succeed (success comes from succession as in the "next step" - constant growth and expansion in your life). 
 
The Vigor Life podcast will help you piece together the puzzle pieces to your own extraordinary life.

Health & Fitness

Whenever Jason Brown and I get together we could go on for hours about training, programming, coaching, and this time it was no different. We dive into the differences in training when 30, 40, and 50 and we break down principles as well as more specific strategies and give examples for clients training only 2 a week as well as 3 or 4x a week. We go over coaching mistakes, how much cardio you need, and much more. 
Jason has spent his entire 15+ year career training everyday athletes to become healthier, stronger, and better conditioned, using a combination of strength development methods & aerobic systems conditioning methods.


He’s written hundreds if not thousands of articles for his own website, T-Nation, and EliteFTS specifically about programming. His training systems were developed from a decade+ experience in the trenches training himself and other individuals, and through using these methods at CrossFit gyms all over the world.


 IN THIS EPISODE YOU’LL LEARN:
=> How goals change over the decades when it comes to what clients want to achieve and how programming should reflect that. 
=> How kids can change the focus of importance in fitness as well as in your constraints in training (mostly time and/or equipment).
=> How Jason improved his Crossfit performance by strength training less and increasing his conditioning. 
=> What Jason would prioritize in any program from 30+ (this is a weak link for most). 
=> Why conditioning is misunderstood and how it can improve EVERY aspect of performance.
=> Cardio will NOT make you slower and or crush your “gains” (and how I put on muscle, improved strength and power when doing a lot cardio).
=> The 3 buckets I categorize clients in and how it changes throughout the decades (this is important to understand). 
=> Why people with a higher training age do better with 3 full body workout sessions a week. 
=> Jason breaks down when high intensity/lower volume make sense and why people 30+ mess up their programs and don’t get results. 
=> The big question whether you should be sore after sessions, and if so, when.
=> How to discovering whether you have too much frequency and volume in your training, how to adjust it, and skyrocket your results. 
=> Why consistent strength training is like an insurance policy and allows you to train less later (while still maintaining results). 
=> The 2 and 2 template for strength and conditioning when you have a lot of stress in your life. 
=> Why Jason does’t like using bands or chains anymore and what he focuses more on. 
=> Why keeping things uniform in your training programs is important for the client (and no one has time to watch demo videos for 20 mins).
=> Why some of my personal program phases last 6-8 weeks (of the same training) and I get great results from this approach. 
=> Jason’s thoughts on isometric training and where I like to use ISO’s.
=> Why most “influencer” programs will break you (as they don’t understand the human body or have experience training clients). 
=> Why maximal effort straight barbell lifting is a NO GO in your 40’s and 50’s; Jason explains. 
=> Insight and strategies for more joint friendly training from our training and our clients training programs. 
=> My 2-1-0 model of leaving reps in the tank and Jason’s thoughts of training to failure.  
=> Our thoughts on de-load training and my breakdown of when de-loads make sense and when they don’t (and what a de-load even means).
=> Why we love kettlebell training and how we use them for strength and for conditioning. 


LINKS & RESOURCES:
Jason’s Site: www.JasonBrownCoaching.com
Jason's YT:https://www.youtube.com/@jasonbrowncoaching
Jason's IG: https://www.instagram.com/jasonbrowncoaching/
Luka’s Courses and Workshops  www.LukaHocevar.com
Luka's YouTube: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

EP 172: Program Design To Be Fit, Strong, Lean & Pain Free In Your 30’s, 40’s and 50’s w/ Jason Brown

I dive into more of the last couple weeks questions and topics that you inquired about, diving into some deeper than others but giving you applicable advice from the real world, whether its training, nutrition, coaching or building a fitness business. Check out this weeks topics below.  




 IN THIS EPISODE YOU’LL LEARN:


=> The difference between training to get tired vs training to get better.


=> The biggest mistake people make when it comes to their training and why it lacks the results they want. 


=> The simple way to eliminate nutrition deficiencies in your daily meals. 


=> The key supplements that actually make sense to take to help your deficiencies (and not the hyped up sups to take your money). 


=> My “A,B,C method” to help clients eat the foods they love while achieving their goals. 


=> Nutritional displacement and how you can use it in your favor to eat less, get more nutrients and a leaner, healthier body. 


=> Mechanical drop sets, why they’re effective in building muscle especially when you’re shorter on time. 


=> 5 different methods of mechanical drop sets I like to use in my clients training, with examples. 


=> Is training to failure more effective than training close to failure; what the research shows and wisdom says. 


=> My “2,1,0” system when it comes to training to failure in sets. 


=> How to develop your team up to coaching standards that you desire. 


=> How to run a successful challenge at your gym, simple breakdown and tips. 


LINKS & RESOURCES:


Luka’s Team Athlete For Life App: https://marketplace.trainheroic.com/workout-plan/team/team-vigor?attrib=584077-ig
Luka’s Courses and Workshops  www.LukaHocevar.com
Vigor Life Podcast (iTunes)  h
Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug
Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

EP171: Tired vs Better, Eliminating Nutritional Deficiencies, Mechanical Drop Sets , & Should You Train To Failure Q & A

I’ve followed Jake Tuura for a while as he shares great information on everything tendons, and was able to finally connect in person as we both spoke at Mike Boyle’s Spring Seminar, then had to bring him out on the podcast as his presentation at Mike’s was excellent. We talked about, well, everything tendons! This is a must listen for every person that wants to keep healthy and strong tendons for life, especially coaches that can help their clients do that. 


Jake Tuura, MS, CSCS is a collegiate strength and conditioning coach.  He currently works at Youngstown State University.  Prior to YSU, Jake was an assistant S&C; coach at the University of Minnesota-Duluth. He earned his bachelor’s degree from the University of Wisconsin-Superior (2014) and his Masters from The College of St. Scholastica (2015). His website: jackedathlete.com helps athletes gain copious amounts of muscle, hit PRs in the weight room, and improve athletic performance.


IN THIS EPISODE YOU’LL LEARN:
=> What started Jake’s fascination with tendons.
=> One of THE worst things you can do for tendon issues - rest! 
=> Why most tendon issues are misdiagnosed for by doctors or even physical therapists. 
=> How Jake finally overcame jumper’s knee after many years of issues and pain. 
=> If you don’t have tendon issues you don’t have to care about tendon training, Jake explains in depth. 
=> The two biggest reasons you will run into tendon issues and how to address them. 
=> What aging will do to a tendon and why you must strength train and do plyometrics as you age. 
=> Strong muscles help tendons, weak muscles lead to “beat up tendons.”
=> The reason younger athletes run into tendon issues and how AAU is crushing the young athlete’s body. 
=> The difference between acute and chronic tendon issues and how to approach the rehab of each one.
=> Why strength training when you have tendon issues may be the FIRST thing you have to do. 
=> The exact breakdown of how to get back from a chronic tendon issue/injury. 
=> How you know whether training is helping or hurting your tendon recovery (most people have no idea about this!).
=> The “weekend warrior” protocol to make sure you can perform at your best and keep your tendons healthy. 
=> How lifestyle affects your tendons and why you should pay attention to your nutrition and your sleep/recovery. 
=> Why being “fit” is not the same as being “basketball fit” and how you must approach getting ready for ball. 
=> Why Jake believes that super heavy calf raises are going to be used more and more to prevent achilles issues. 
=> How blood pressure and metabolic factors can affect the health of the tendon.
=> Why mobility matters when it comes to tendon health and why you must maintain it (also why people that don’t, have problems). 
=> Does PRP or stem cells work when it comes improving the healing and rehab of the tendon. 
=> Why you can have similar outputs in your 40’s but you’ll have to __________.
=> Jake breaks down the exact rehab process of clients that have had knee tendon and achilles tendon issues. 
=> The power of isometrics and why you’d do it every day when you have tendon issues. 


LINKS & RESOURCES:
Jake's Website  www.JackedAthlete.com 
Jake's Instagram https://www.instagram.com/jaketuura/
Luka’s Courses and Workshops  www.LukaHocevar.com
Luka's YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

EP 170: How To Build Healthy Strong Tendons For Life, & Recover From Tendon Injuries w/ Jake Tuura

I’ve been fortunate to learn from and develop friendships with the best of the best. My relationship with Eric Cressey goes back close to 17 years where I went to a seminar of his in Birmingham, UK. Since then he’s been someone I have constantly learned from and continue to as we have grown in the industry, built our businesses and expanded in what we do. He’s not just an extraordinary coach but also a great human being that I’m honored to call a friend. Having a conversation with him is always insightful and thought provoking, and I learn a lot from it. 


Eric Cressey is president and co-founder of Cressey Sports Performance, with facilities located in Hudson, MA and Palm Beach Gardens, FL.  A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels - from youth sports to the professional and Olympic ranks - achieve their highest levels of performance in a variety of sports. Eric is perhaps best known for his extensive work with baseball players, with more than 100 professional players traveling to train with him each off-season. In January of 2020, he joined the New York Yankees organization as Director of Player Health and Performance. 


IN THIS EPISODE YOU’LL LEARN:
=> Eric’s involvement in multiple areas from being director of performance for the New York Yankees, running two successful facilities, coaching elite MLB players daily, and how it affects his views on strength and conditioning. 
=> Insights on the principle of: “What you know vs what you can implement.”
=> How strong is strong enough for athletes (as well as general population).
=> Strength is simple to build and sticks around but ________ is much harder to develop. 
=> The studies that show how impactful the work that high school and college strength coaches do and why building a foundation is SO critical.
=> The dangers of carrying your own training biases into the training programs of your clients and athletes.
=> Power drops close to 10% per decade in the aging population and rarely finds itself in most programs.
=> The surprising ability that we lost the most as we age, that MUST be trained. 
=> What Eric has charged in his in season programming for athletes in the last 5-years, based on research and his personal insights. 
=> The power of high quality warm ups and why it is so important and how you can get a 40% injury reduction. 
=> Why you may need less strength work in season and how 30 minutes of strength training can be enough.
=> Focusing on building relationships to get buy in to your program/system. 
=> The best ways to learn and speed up your growth that are completely underutilized. 
=> The sacrifices that have to be made to develop yourself as a great coach. 
=> Eric on investing in yourself and betting on things you understand. 
=> What is “work life harmony” and why balance in life isn’t what you think it is. 
=> The “Say yes to everything before 40, and no to everything after 40” quote and what it means. 
=> Eric’s thoughts on getting a college degree in the exercise science realm that will shock you. 
=> One thing that young coaches really need to analyze and the question they MUST ask themselves.
=> Why you should consider spending $100k’s on your undergraduate degree. 
=> How to really stand out as a coach, be a linchpin, and be scarce so that you can keep progressing in your career.
=> The #1 thing you can do is get a good mentor and be part of a great facility to learn in person, skin-to-skin. 
=> The power of the apprenticeship model and why it’s the missing link for most coaches. 


LINKS & RESOURCES:
Eric Cressey's Site www.EricCressey.com
Cressey Sports Performance http://cresseyperformance.com/
Elite Baseball Development Podcast h
Eric's IG https://www.instagram.com/ericcressey
Luka’s Courses and Workshops  www.LukaHocevar.com
Luka's YouTube https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

EP 169: What Is Strong Enough, Developing Rotational Power, & Improving As A Coach and Building Your Fitness Career w/ Eric Cressey

Back with a Q & A with a number of questions that have built up over the weeks and it’s become one of my favorite things to do. If you want to drop more questions you can either DM them to my Instagram or e-mail them to luka@hocevarperformance.com As usual I’m breaking up the episode into training, nutrition, coaching and program design in the first part, and business, mindset, marketing, content in the second (although 60-70% of the podcast is the former). 


IN THIS EPISODE YOU’LL LEARN:
=> A BIG announcement! 
=> What’s the best “next step” for you in your nutrition. 
=> I break down examples of 4 clients with different next steps that are the right fit for them. 
=> The biggest mistake people make when it comes to their nutrition (and it’s not what you think!)
=> How paused squats (or pause in any exercise) can help you with your gains. I give you a 4-week plan.
=> How to program to get faster and more powerful for an in-season athlete.
=> Explosive conditioning for tactical athletes, examples and how to program it.
=> What type of workouts could replace a game of sports (and could also prepare you for the sport). 
=> If focusing on muscle building how much cardio do you really need. 
=> How do you train the endurance of the fast twitch fibers.
=> The best 45 minute strength training program design for a group of 6-12 people 
=> How to increase your productivity in chaotic times. 


=> When it the right time to go “all in” with your side hustle (personal training, online coaching). 
=> What trends will take off in the fitness industry in 2024. 
=> Do I consider owning a gym a good investment compared to other investments. 
=> More insights and strategies to creating quality content that is valuable to the audience. 


LINKS & RESOURCES:
Luka’s Courses and Workshops  www.LukaHocevar.com
Athlete For Life: Compound-V 8-week Training Program www.LukaHocevar.com/compound-v/
Luka Hocevar YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

EP101: Netflix Nutrition Documentaries, Anti-Inflammation Diets, Coaching Nutrition and Biz Success Insights Q&A

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