Rich Lambourne (2008 Olympic Gold Medalist in Volleyball) has been coming to my gym for years and as I walked into my office the other day to do a podcast about a completely different topic, I saw him finishing his workout and decided to ask him if he wanted to hop on the mic. We decided to chat mostly on life after being an athlete and dive into what we are both currently doing now. Would we change anything? Would we have done anything differently along the way? These questions eventually lead Rich into talking about his current career as a coach for the US Volleyball team. At this point we dive into what we consider to be attributes of being a great coach versus a great athlete. From here we dive into small holes of programming and our past versus training routines. An absolute great all around listen with many topics and a phenomenal guest that I'm fortunate to call a friend. Enjoy!


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Ep. 036 - Life After Sport, What Makes a Great Coach, And More With Olympic Gold Medalist Rich Lambourne

Ryan Fischer is an entrepreneur in the health and fitness space.

Health & Fitness

Flashback Episode! A rerun from 2020, featuring the first-ever encounter with the now-famous Alex Hormozi, long before his meteoric rise to fame. This is where the revolution began!


Summary:
Prepare to have your mind blown in this special rerun episode as we revisit the roots of Alex Hormozi's groundbreaking journey. Before the world knew him as the business mogul he is today, Alex shared with us his game-changing strategies that have since transformed struggling gyms into thriving fitness empires. If you thought you knew everything about gym profitability, think again! Alex's unique approach, focusing on customer acquisition, retention, and savvy financial strategies, will leave you astonished and inspired.


In This Episode, You'll Learn:

 The Evolution of Group Training & Fitness Industry: Stay ahead of the curve with insights into future trends.
 Profit-Boosting Strategies for Your Gym: Discover Alex's secrets for turning losses into gains.
  Diagnostic Sales & Client Retention: Learn why these are crucial for long-term stability.
  Pricing & Billing Tactics: Strategies to increase profits without losing members.
  Balancing Returns in Advertising: Make informed decisions for effective business growth.



The key moments in this episode are:
00:00:00 - Introduction and Overview 
00:01:15 - Alex's Business Model 
00:03:12 - Fixing Acquisition Problems 
00:04:39 - Capacity and Profitability Issues 
00:05:57 - Addressing Attrition 
00:10:56 - The Value of Group Training 
00:11:22 - The Future of Group Training 
00:12:10 - The Importance of Human Interaction 
00:13:51 - The Role of Accountability and Personalization 
00:16:07 - Scaling a Fitness Business 
00:21:42 - The 40-week program and pricing options 
00:22:34 - Texting clients to reduce attrition 
00:23:25 - Leveraging price as a profit booster 
00:24:42 - Switching billing cycles for increased profit 
00:27:22 - Increasing prices without losing clients 
00:32:14 - The Importance of Communication in Onboarding Clients 
00:33:00 - Selling Supplements to Increase Revenue 
00:34:15 - Leveraging Supplement Sales to Liquidate Acquisition Costs 
00:34:45 - Unique Gym Models: Jim Jones and Self-Made Gym 
00:39:31 - Opening the First Gym and Overcoming Challenges 
00:43:05 - Challenges and Expenses of Opening a Gym 
00:44:23 - Corporate Gym Locations
00:46:04 - The Importance of Service and Unique Offerings 
00:47:30 - The Success of a Free Six-Week Challenge Offer 
00:54:11 - Maximizing Returns on Ad Spending 
00:55:25 - Scaling and Efficiency in Advertising 
00:56:09 - Profitability in Acquisition 
00:57:06 - Importance of Paid Advertising 
01:01:29 - Outbound Sales and Predictable Revenue 
01:05:49 - The Importance of Outbound Lead Generation 
01:06:33 - Utilizing Your Network for Referrals 
01:07:49 - The Power of Asking for Help 
01:09:03 - The Benefits of Meal Delivery Services 
01:10:59 - The On-Demand Economy and Convenience 
01:16:35 - The Importance of Quality Ingredients 
01:17:09 - Making Meal Ordering Simple 
01:18:09 - Challenges with Traditional Meal Delivery 
01:19:17 - Benefits and Compensation Structure 
01:23:34 - Cash Payouts and Branding 
01:27:19 - The Smart Real Estate Strategy 
01:27:52 - Gratitude and Principles 
01:28:49 - Money and Character 
01:29:30 - Loving the Game and Learning from Mistakes 
01:33:59 - The Importance of Patience and Hard Work


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Ep. 055 - Dominate the Fitness Industry: Profit-Boosting Strategies for Gym Owners - Alex Hormozi

Unlock Your Fitness Potential: Mastering Your TDEE for Optimal Results

Discover the crucial concept of Total Daily Energy Expenditure on the Real Chalk podcast. Ryan Fischer explains how knowing your TDEE is essential for achieving your fitness goals. But what happens when tracking your calories becomes a challenge? Find out in this quick (but valuable) episode.


In this episode, you'll learn:



 The Power of TDEE: Discover how understanding your Total Daily Energy Expenditure is the key to unlocking incredible fitness results.
 Strategic Calorie Management: Learn effective strategies to adjust your calorie intake for optimal health and performance.
 Two-Week Tracking Challenge: Engage in a revealing two-week journey to analyze your eating habits and caloric needs.
 Secrets to Effective Calorie Deficits: Uncover proven methods to create a calorie deficit for noticeable body transformations.
  Calorie Tracking for Health and Fitness: Explore the undeniable benefits of calorie tracking for overall wellness and fitness success.



Key moments in this episode:

00:00:00 - Intro to TDEE and Its Impact on Fitness
00:01:12 - The Essentials of Calorie Tracking
00:01:58 - Integrating Willpower and Exercise
00:02:23 - Life-Changing Benefits of Calorie Awareness
00:02:43 - Making Calorie Tracking Work for You


Connect with Ryan Fischer and Chalk Performance Training:




Ep. 054 - Calorie Calculations Simplified: Master Your Fitness Goals

Unmasking Nutrition Myths: The Truth About Fat and Weight Loss" - Are you caught up in the web of nutrition myths like 'Eating fat makes you fat', 'Low-fat diets are the key to weight loss', or 'All fats are bad for you'? It's time to debunk these myths and reveal the truth about fat intake and weight gain. Contrary to popular belief, fat alone does not directly lead to weight gain. In fact, certain fats are vital for optimal health. But what should you really know about fat and its impact on your waistline? Tune in as we expose the reality behind these myths, empowering you to make informed dietary choices for your personal goals.
In this episode, you will:

 Debunk myths about fat intake and its presumed contribution to weight gain.
 Navigate your personal journey to favorable fitness outcomes with tailored macronutrient distributions.
 Understand the importance of adequate protein consumption in preserving muscle mass during calorie cut-downs.
 Grasp the significance of weekly calorie intake awareness and wise eating choices.
  Overcome obstacles in achieving weight loss and maintaining a healthy diet with strategic solutions.

Key moments in this episode are:

  00:00:01 - Changing Our Thinking About Fat and Weight Loss
  00:01:31 - Debunking the Myth: Does Fat Make You Fat?
  00:03:15 - Understanding Total Daily Energy Expenditure for Weight Loss
  00:07:25 - The Role of Protein in Body Composition
  00:09:34 - Viewing Calorie Consumption on a Weekly Basis for Weight Management
  00:11:19 - Achievable Caloric Deficits for Sustainable Weight Loss
  00:12:34 - Protein Shakes and Their Impact on Caloric Intake
  00:14:04 - The Truth About Skipping Meals and Fat Loss
  00:16:08 - Quality of Calories vs Quantity for Weight Gain
  00:19:36 - Conscious Eating Out and Calorie Awareness for Weight Control
  00:22:26 - The Importance of Consistency in Health and Fitness
  00:23:09 - Dealing with Negative Comments and Criticism in Your Fitness Journey
  00:24:44 - Overcoming Challenges and Jealousy in Fitness

Connect with me here:

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My programs and coaching:

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  1 on 1 Coaching (Limited to 10 per month) - ⁠⁠⁠⁠⁠Click Here⁠




Ep. 053 -Body Transformation Secrets: The Roadmap to Effective Weight Loss

Discover the keys to explosive muscle growth in just four minutes with our podcast episode: "The Muscle Trifecta." Delve into the three crucial pillars - Progressive Overload, Optimal Nutrition, and Recovery & Rest - that will take your fitness journey to new heights. This exclusive snippet from a LIVE call with CHALK VIP clients unveils insider strategies and invaluable insights. Prepare to revolutionize your results and unlock your muscle-building potential. Tune in now to ignite your muscles and achieve the physique of your dreams!

Connect with me here:

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  LinkedIn: ⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠
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  Twitter: ⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠
  TikTok: ⁠⁠⁠⁠(Click Here)⁠⁠⁠⁠

My programs and coaching:

  Join The Chalk Performance Training Community! ⁠⁠⁠⁠(It's Free - Click Here)⁠⁠⁠⁠
  Join The Chalk Performance Training Program! ⁠⁠⁠⁠(7 Days Free - Click Here)⁠⁠⁠⁠
  1 on 1 Coaching (Limited to 10 per month) - ⁠⁠⁠⁠Click Here⁠


Ep. 052 - Accelerate Your Gains: Master the Muscle Trifecta for Extreme Muscle Growth

Science-Based Exercise Programming with Travis Mash: Boost Your Strength and Muscle Growth
From powerlifting to Olympic lifting, Travis Mash's journey to becoming the US Olympic Lifting Coach is a tale of perseverance and innovation. But what if I told you that his journey started with a surprising twist? A twist that forced him to pivot from his first love of weightlifting to powerlifting. It's a story that proves that sometimes the biggest challenges lead to the greatest opportunities. So, come with me on a journey as we explore Travis's unique approach to exercise programming. From the conjugate method to targeted accessory movements, you'll learn the secrets to unlocking your full potential. But first, let's dive into the unexpected twist that changed everything.


In this episode, you will be able to:

 Discover innovative training techniques for Olympic lifters and powerlifters, elevating your athletic performance.

 Learn the importance of breaking down Olympic lifts to enhance your overall approach to strength training.

 Explore the powerful Conjugate Method for bolstering your strength-building strategy.

 Gain insider knowledge on financial opportunities available to top athletes in the weightlifting sphere.

  Understand the vital role exercise physiology plays in crafting effective and sustainable fitness routines.


My special guest is Travis Mash
Travis Mash brings a unique perspective to the strength training world, boasting an impressive resume in both powerlifting and Olympic lifting. With world records under his belt, Travis has made quite a name for himself within the athletic community. As the current head coach for the USA Weightlifting Team, he has helped train top athletes like Morgan McCulloch and CJ Cummings. Recognized for incorporating the conjugate method in his training programs, Travis is often considered the Louie Simmons of Olympic Lifting. His approach to exercise programming is focused on improving strength, muscle growth, and overall longevity in the sport.


The key moments in this episode are:

00:00:00 - Introduction, 
00:02:23 - Athletes with a Chance to Win Medals at the Olympics, 
00:06:36 - Conjugate Method in Olympic Lifting, 
00:09:18 - Importance of Accessory Movements, 
00:11:01 - Building Durability, 
00:12:38 - Importance of Calf Work for Weightlifting, 
00:14:33 - Weightlifting Cycle Structure, 
00:16:42 - Weightlifting Complexes,
00:19:40 - Squat Jerk vs. Split Jerk, 
00:23:01 - Importance of Squatting, 
00:24:30 - Impressive Lifting Feats, 
00:27:06 - Hypertrophy Training, 
00:29:18 - German Volume Training, 
00:31:23 - Triphasic Training, 
00:34:26 - Bulgarian and Russian Lifting Methods, 
00:36:09 - Developing Athletes at a Young Age, 
00:38:52 - Overcoming Mobility Issues, 
00:43:09 - The Evolution of CrossFit, 
00:44:44 - Criticisms of CrossFit, 
00:48:11 - Business Inspiration, 
00:49:03 - Return to Bodybuilding, 
00:50:25 - Workout Philosophy, 
00:53:36 - Ronnie Coleman and Hypertrophy, 
00:57:58 - Phil Heath's Gym, 
01:00:03 - Varying Workouts, 
01:02:05 - Training Frequency, 
01:06:08 - Lessons Learned, 
01:09:11 - Shout Outs, 
01:12:29 - Highlight of the Trip, 
01:12:44 - Questions Answered


Connect with me here:

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My programs and coaching:

  Join The Chalk Performance Training Community! ⁠⁠⁠⁠⁠(It's Free - Click Here)⁠⁠⁠⁠⁠
  Join The Chalk Performance Training Program! ⁠⁠⁠⁠⁠(7 Days Free - Click Here)⁠⁠⁠⁠⁠
  1 on 1 Coaching (Limited to 10 per month) - ⁠⁠⁠⁠⁠Click Here⁠


Ep. 036 - Life After Sport, What Makes a Great Coach, And More With Olympic Gold Medalist Rich Lambourne

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