Live Train Perform

 In this episode, I answer my listeners and followers questions.

1. Is cardio and conditioning the same thing?

2. Do you approach training males and females differently?

3. Where did you learn to run so fast?

Your host - Shaun Kober
Instagram: https://www.instagram.com/coach_kobes/
Facebook: https://www.facebook.com/performancefunctionaltraining
Youtube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPw?view_as=subscriber 

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In this episode, I answer my listeners and followers questions.

1. How important is rest and recovery?

2. How do you balance working different training modalities like mobility, flexibility, strength and functional training?

3. What are some alternate exercises to build the legs if you have issues back squatting?

4. What are your favourite bars/clubs in Darwin?

5. What's harder...a PAC social rugby trip in Asia, or a tour to Afghanistan?

Your host - Shaun Kober
Instagram: https://www.instagram.com/coach_kobes/
Facebook: https://www.facebook.com/performancefunctionaltraining
Youtube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPw?view_as=subscriber 

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In today's episode, I give some more examples of the RAMP protocol I use, to optimise my warm-up, which sets myself and my clients up to get the most out of our training sessions.

I mention a number of videos on my YouTube channel, to address common areas of tension, (like upper-crossed syndrome) as well as the specific warm-up flow I like to use to:

Raise

• Heart rate
• Respiratory rate
• Core temperature
• Blood flow to working muscles
• Viscous fluid to specific joints

Activate

• Fire up the stabilisers
• Connect to prime movers
• Integrate synergists into compound movements

Mobilise

• Release tension in tight muscles
• Increase range of movement
• Align the joint to optimise movement patterns

Potentiate

• Practice/warm-up/ramp up sets
• Refine technique and skill 
• Up-regulate central nervous system

I use this protocol for my professional fighters, general population one-on-one clients, and group classes, which I tailor to the individual's needs, as well as what the intent is for the upcoming training session.

Content mentioned:

Warm-up flow: https://www.youtube.com/watch?v=xc-oZUs3tvM

Upper-crossed syndrome: https://www.youtube.com/watch?v=-5vF0xTYcvk

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In today's episode, I reflect on my time in Afghanistan, and some of the lessons I took from writing and revising my Will three times by the age of 25.

I also go into a little detail of the circumstances that unfolded during the first few weeks of my deployment where my sniper team leader was shot as we were ambushed by the Taliban, as well as reflect upon a conversation that I had with a psychologist as we were handing back our weapons, ammunition, and body armour etc. whilst we were winding down over the last few days of our deployment, to head home after nine months on the ground fighting for the safety and security of the local population. 

This was the third of my three deployments, and whilst every deployment had an impact on my life, the events that unfolded leading up to my deployment to Afghanistan, and the time spent fighting on the ground with an amazing team of blokes all dedicating their lives to a purpose higher than themselves, played a significant role in the man that I am today.

This episode will drop on the 12th of October, with the 13th of October being the ten year anniversary of my first significant engagement with the enemy, in 2010.

I'm grateful for serving my country.
I'm grateful that dumb luck didn't take many more lives of our team.
I'm grateful for the leadership and mentors that I had through this period that had a massive impact on the soldier that I was.
And I'm grateful for the lessons I learned throughout my entire 6 year Military career, which have now been re-purposed and re-structured to allow me to thrive both personally and professionally in my chosen path.

Your host - Shaun Kober
Instagram: https://www.instagram.com/coach_kobes/
Facebook: https://www.facebook.com/performancefunctionaltraining
Youtube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPw?view_as=subscriber

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

I was interviewed by Jamie about 6 months ago, as the world was going into lock-down due to the current worldwide pandemic. That episode was re-broadcast in my previous episode.

In today's episode, we switch roles, and I interview him on all things human optimization, and learning how to "Unleash Your Inner Excellence."

We discuss a number of things, and have a great conversation around the mindset that he has adopted, and the lessons that he has learned and adapted through a life of creating and building businesses, being broke AF, dealing with adversity, and how he has focused on personal and professional growth, to allow him to coach others through the trials and tribulations that life inevitably throws at everyone.

Jamie is an Entrepreneur, Performance Coach, Online Business Strategist, and now a Podcaster.

His podcast, The Life Livers Academy, is currently one of the top ranking podcasts in the self-help category in New Zealand, and he has some amazing guests on, to share their wisdom and experiences creating success in multiple facets of business, and life.

There's plenty of actionable takeaways in this episode, so strap in, grab a notepad and pen, and enjoy the conversation!

Your host - Shaun Kober
Instagram: https://www.instagram.com/coach_kobes/
Facebook: https://www.facebook.com/performancefunctionaltraining
Youtube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPw?view_as=subscriber

Your guest - Jamie O'Donnell
Website/Podcast: https://www.lifeliversacademy.com/
Instagram: https://www.instagram.com/jamieodonnell.me/
https://www.instagram.com/lifeliversacademy/
Facebook: https://www.facebook.com/imjamieodonnell

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

This is a re-broadcast of an interview I did back when lockdown first kicked off, with the host of the Life Livers Academy podcast, Jamie O'Donnell.
I'll be switching roles with Jamie, and interviewing him as a guest, in the follow up episode.

Shaun is a former military sniper who served in the Australian Defence Force. He has served multiple deployments to both Iraq and Afghanistan and is one of just 68 Australian veterans to be awarded the Commendation for Gallantry which is a military decoration awarded to personnel of the Australian Defence Force, recognising acts of extreme bravery on the battlefield.

Shaun is now the head strength and conditioning coach at Tiger Muay Thai in Phuket and has trained a long list of professional athletes including many former and current UFC stars.

We talk about mindset, performing under pressure, what it takes to become a world-class athlete, and we dive into the many lessons Shaun learned through his time in the military and also growing up through some extreme adversity.

If you want to improve your performance, up your mental game, or just get a friendly kick in the pants, this episode is for you! For more information on Shaun check out his social links below.

Follow Shaun on Instagram: https://www.instagram.com/coach_kobes/Follow Shaun on Facebook: https://www.facebook.com/performancefunctionaltraining/ 
Follow Shaun on Youtube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPw 

Follow Jamie on Instagram: https://www.instagram.com/jamieodonnell.me/ 
Follow Jamie on Facebook: https://www.facebook.com/imjamieodonnell/

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In this episode, I reflect on my time in the Military, brought on by some inflammatory comments on a post I promoted on my social media platforms about one of the episodes of this podcast, being the interview with fellow veteran and friend, Tristan Rose.

I dive into the comments made, my response to it all, and provide a brief history of war that has evolved through the different periods of human evolution, and why that is the case.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In this Q & A session, I answer a listeners question on how extended periods of dieting can affect metabolism.

This one is pretty heavy on the science, and goes into the 11 systems of the body that make up the energy requirements for Basal Metabolic Rate, or BMR.

It is important to understand the organism as a whole, to understand how the metabolism works, and how it can be affected by your lifestyle choices...in particular, stress management.

I do refer to a number of previous episodes, as they provide a lot more context for what I'm talking about.

If you are listening to this episode as a first time listener, you will get a lot of benefit from this episode, however, I do release these episodes in a specific order for a reason, and that is to build a foundation, before we start layering information over the top of the fundamentals, so I highly recommend going back and listening from the start.

Episodes referenced:
https://www.buzzsprout.com/1082945/3767621-episode-5-progress-tracking-tools-subjective-tracking.mp3?blob_id=15766943&download=true

https://www.buzzsprout.com/1082945/3771728-episode-16-nutritional-pyramid-of-importance-mini-series-energy-balance-part-1.mp3?blob_id=15770882&download=true

https://www.buzzsprout.com/1082945/3771785-episode-17-nutritional-pyramid-of-importance-mini-series-energy-balance-part-2.mp3?blob_id=15770888&download=true

https://www.buzzsprout.com/1082945/3771833-episode-19-nutritional-pyramid-of-importance-mini-series-micronutrients-and-water.mp3?blob_id=15770915&download=true

https://www.buzzsprout.com/1082945/5088611-episode-30-swiss-8-mini-series-mindfulness.mp3?blob_id=20435597&download=true

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In this 5 minute fitness tips episode, I go through one of my favourite warm-up protocols, RAMP, to set myself up for getting the most out of my scheduled training session.

1. Raise
2. Activate
3. Mobilise
4. Potentiate

This formula can be applied to any training program, and should be tailored specifically to the modality of training, movement requirements, exercise selection and individual needs required for that day's training session.

Raise

• Heart rate
• Respiratory rate
• Core temperature
• Blood flow to working muscles
• Viscous fluid to specific joints

Activate

• Fire up the stabilisers
• Connect to prime movers
• Integrate synergists into compound movements

Mobilise

• Release tension in tight muscles
• Increase range of movement
• Align the joint to optimise movement patterns

Potentiate

• Practice/warm-up/ramp up sets
• Refine technique and skill 
• Up-regulate central nervous system

I also use this protocol for my professional fighters, general population one-on-one clients, and group classes, which I tailor to the individual's needs, as well as what the intent is for the upcoming training session.

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/

In this episode, I speak with Kat about some of the struggles she has faced over the years with disordered eating, how that shaped her current coaching philosophy, and drove her to build her businesses, FitSnax, and Macros Muscles Mindset.

She also dives into the tools and philosophies that have helped her improve her relationship with food, which is a driving force behind the way that she coaches, and the clientele that she attracts.

Kat also touches on a number of resources that she recommends to people to not only work through eating disorders, but to improve their quality of life.

Strap in, grab a notepad and pen, and enjoy the journey.

Please note that the audio quality is a little patchy at times due to poor internet connection, poor weather, and a little background noise.

Your host - Shaun Kober
Instagram: https://www.instagram.com/coach_kobes/
Facebook: https://www.facebook.com/performancefunctionaltraining
Youtube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPw?view_as=subscriber

Your guest - Kat Yiannakis
Website: http://www.macrosmusclesmindset.com.au
Instagram: 
@macrosmusclesmindset
@fitsnax 

Kat's recommendations:
Books:
https://www.ariannahuffington.com/thrive/
https://charlesduhigg.com/the-power-of-habit/
Podcasts:
https://brainoverbinge.com/category/podcast/
https://player.fm/series/chasing-excellence

Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.

"I shouldn’t be in the position I am right now."

The odds were stacked against me:

●       Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life

●       Caught up with the wrong crowd, stealing, drugs, skipping school

●       At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000

14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins 

#coachedbykobes
#livetrainperform
#mindsetandperformance

Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!

https://www.coachedbykobes.com/