You are about to listen to a conversation between me and a great friend, Keen Hernandez. Keen is a former collegiate athlete turned personal trainer and now co-owner of a gym called "The Boozy Barbell". Today we talk about what it takes to actually accomplish what you set out to do. How much pain you must go through in order to change and so much more.

Leave feedback or suggest future topics by filling out the episode Q&A card.

Follow me on:

Instagram & Threads @theonlinevikingcoach

Twitter @joshuakroyer

LinkedIn - Joshua Krøyer

Follow Keen on Instagram @waiyousokeen and The Boozy Barbell @the_boozybarbell

(2:56) - From chubby kid to football player

(10:05) - Running a successful gym business

(16:34) - The motivation behind unfaltering commitment

(20:05) - Show up daily for guaranteed success

(26:55) - Reflection, change, self-improvement

(31:11) - Pain as a catalyst for change

(37:17) - The more ways you measure the more ways you can win

(46:00) - What if you were to start from scratch?

Today is a conversation with Ryan Taylor. A new acquaintance, and now good friend. He is an award winning bodybuilder, a trainer with more than a decade of experience practicing his craft, as well as a loving boyfriend and son. We unpack certain ideas such as what it truly takes to be successful in business and fitness, as well as the biggest obstacle we see that prevents people from achieving their goals. So wherever you are, whatever you might be doing… this is an episode you won’t want to miss.

Leave feedback or suggest future topics by filling out the episode Q&A card.

Follow me on:

Instagram & Threads @theonlinevikingcoach

Twitter @joshuakroyer

LinkedIn - Joshua Krøyer

Follow Ryan on Instagram @dynamis_athletic

(1:17) - The story of Ryan Taylor: Depression, obsession & desire for doing hard things

(6:27) - How our interests our shaped: There is a small degree of struggle that is required

(11:15) - World class performers: The benefits of feedback and small improvements

(13:48) - The harder you work and the longer you wait, the bigger you win

(15:28) - The Subtle Art of Not Giving a F*ck: The importance of having standards and pride

(17:35) - Bodybuilding and insecurity: How to turn insecurity and negative experiences into your superpower

(20:48) - Egos are loud. Insecurities are quiet: Peering behind the curtain of an 8-figure empire

(26:00) - The common theme behind successful people: Are you ready to sign up for the work that's required?

(31:00) - After 11 years of coaching... what's the number one most common problem keeping people from reshaping themselves?

(35:12) - Inertia and achievement: Pushing a boulder up a never-ending hill

(37:17) - Don't train when your body is not telling you to train: Advice to a younger self

"Becoming obsessed with tiny, marginal improvements makes you unstoppable in the long run." Today, I share an idea put to practice by some of the most successful companies in the world. Putting this into action for your own life, in and out of the gym, will lead to dramatic results.

Leave feedback or suggest future topics by filling out the episode Q&A card 

Follow me on:

Instagram & Threads @theonlinevikingcoach

Twitter @joshuakroyer

LinkedIn - Joshua Krøyer

(0:44) - Quantity and progression

(1:54) - Defining quality... how to get better, longer lasting results

(4:16) - Improving training quality does not mean ditching heavy weights

(5:23) - Quality at Quantity #1: Add weight incrementally over time

(7:00) - Trying to become rich by betting on red in Vegas

(8:38) - Quality at Quantity #2: Think movements, not muscles

(11:18) - The foundation of improvement is measurement

(12:06) - The SECRET simplest way to progressing your lifts

(12:51) - The 80/20 Rule in the gym

(14:03) - If you made it this far...

"The longer you think, the more time you have to solve bigger problems. If you solve bigger problems, the smaller ones tend to take care of themselves." Today, I share 10 years of failures, and the lessons learned along the way. It is my hope that in sharing these lessons with you, it can bring you some much needed progress without you having to pay the steep price tag for them that I have.

Please let me know what you thought by filling out the episode Q&A card

Follow me on Instagram @theonlinevikingcoach or Twitter @joshuakroyer

(0:56) - Previous failures

(4:01) - Why I'm sharing this today

(4:40) - Lesson #1: Start with the end in mind

(7:33) - Lesson #2: Most opportunities are distractions in disguise

(9:26) - Lesson #3: You can't lose if you don't quit

Welcome to the Modern Day Viking podcast where we discuss how to move, how to eat, and how to think to achieve your goals. Listen to gain valuable tools to conquer your fitness, business, and life.