Vigor Life Podcast

I’ve spent the last two decades studying with the best of the best to learn how to get the best results (through training) for myself and my clients. A standout lesson in my years of training and experimentation came from Mike Robertson and Bill Hartman. These two very smart men gave me a structure that simplified what to include in each session, along with a lens to view my programs through to ensure that I'm getting the best results for my clients, and myself. Their method has since became the framework for how we write most of our training programs here at Vigor Ground for both our personal and group training clients.

In this episode I break down each “R” of the R7 system and the principles and science behind it. I also go into what it looks like in the real world of exercises and programs.

This is a must listen if you train clients.

Let's go.

IN THIS EPISODE YOU’LL LEARN:

* Why most people are living on the “fight or flight” part of the spectrum of their nervous system, when they should instead address the first two “R’s” in their program to ensure that they're getting the best results out of their training* Why people can foam roll and warm up too much and then not get the results from training* What “Release” is and how it can be a huge factor in feeling better and performing better in your training* The R7 protocol and how it creates a flow of the training session from low intensity to high intensity to recovery* How to decrease stiffness and pain and improve mobility. I give you the specific strategy* How to improve biomechanics position and autonomic balance* Why if you have to foam roll everything you’re doing it WRONG, and why this is a tell tale sign that you need to check your program!* How to restore position, balance inhalation vs exhalation, improve mobility with two exercises in the “Reset” stage* The most powerful reset you have in your arsenal is high quality exercise technique and program design* The three-step process to warm up in your “Readiness” stage* The warm up that sets the stage for your entire workout, and how to make it a priority in your training sessions* Why everyone should do reactive/power work, whether in private, semi-private, or groups – from pro athletes to 70-year olds * Programming from the neural to the metabolic spectrum and how to use it in your programs

And much, much, more.

LINKS AND RESOURCES:

Complete Coach Certification: http://completecoachcertification.com

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: 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

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 this* Why you’re doing too much and not doing it well enough* Why talking smack about machines was mistake and why we love machines and how to use them* Why joint-friendly training is the solution for long-term strength, muscle, performance, and feeling great* The 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 it* How 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 decades* The key to longevity in the fitness game as coach. We share our wisdom from decades of work and many mistakes

And 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=8-2

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: 

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:

1. The big mistakes most people make when programming for building muscle and why you will fail if you do this

2. Why you’re doing too much and not doing it well enough

3. Why talking smack about machines was mistake and why we love machines and how to use them

4. Why joint-friendly training is the solution for long-term strength, muscle, performance, and feeling great

5. The exact model Bret uses to get people results month in and month out, for the long haul (steal it!)

6. 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 it

7. How I cycle bilateral and unilateral exercises as main exercises, rotate joint-friendly lifts, and change the reps of my PR’s to constantly improve

8. What should you focus on the most: Intensity, Volume, Frequency?

9. 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 decades

10.  The key to longevity in the fitness game as coach. We share our wisdom from decades of work and many mistakes

And 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

Vigor Ground Fitness and Performance: http://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: https://www.instagram.com/lukahocevar/

At Vigor Ground we teach that there are four components to success in a body transformation: training, nutrition, mindset, and recovery – with mindset being the integral center.

Despite the importance of mindset, many people ignore it – which can lead to bottlenecks and failed results. In this podcast I go over 14 lessons and strategies to improve your mindset so you can build success, no matter which area of life you want to improve.

This episode is a must listen if you have ever struggled to reach a goal in the past. It's also a must of you coach people in any capacity.

Let's go.

IN THIS EPISODE YOU’LL LEARN:

1. Why thinking bigger and bolder is a MUST—not selfish or “unrealistic”

2. My realization of having to do more of less, and why destroying yourself with work will prevent you from changing your life and your business

3. Why I believe that every day that you hesitate to share your gift with the world is selfish. And why I started creating more once I realized this truth

4. Omnipresence – why being everywhere all the time can help you, and how to do it

5. The 5 questions that will have you set your ego aside and help you grow from week-to-week

6. Why you may think you know better, but you don't. And how to change this mindset if you have it

7. How to be more resilient and anti-fragile—which is foundational in the world of entrepreneurship (and life in general)

8. The way I deal with struggle and turn it around to strengthen my mindset and resolve

9. 3 things you must do on a daily basis in the “mindset gym” to become unstoppable

10. And much more…

LINKS AND RESOURCES:

Vigor Ground Fitness and Performance: http://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: https://www.instagram.com/lukahocevar/

We live in a time when there's more information than ever on nutrition and fitness readily available at our fingertips. Despite that, obesity rates are on the rise and overall health is declining.

If you're interested to learn about nutrition for transforming your body—or an individual you are coaching—you could go online and study the many reputable sources available and know just about everything about it in as little as 2 weeks. I’m talking about the calories to eat for certain goals, the macro breakdowns, the foods that make sense and align with your goals, etc.

Sure, you may say there's more to it than that. But in that time you would know more than enough about "what" is needed to achieve your desired transformation results. Where things get fuzzy is in the "how". This goes for coaching too.

To help you crack the code, the focus of this episode—and the next couple ones—is going to be the "how" of nutrition coaching. In particular, HOW to get people to move the needle and eat their "what" more frequently and consistently.

While this episode may talk to the coach, it’s very powerful for anyone looking to make a change in their lifestyle and nutrition in general. So if you're interested in nutrition, and want to learn how to crack the "how" code, this is the episode that will help you get results for yourself and your clients.

Let's go.

IN THIS EPISODE YOU’LL LEARN:

1. Some of the most common “what's” when it comes to nutrition, that you may already know, but probably don’t do

2. Why some people continue to look deeper into the “what" of nutrition to get better results when the answer actually lies in the “why" and "how”

3. The 6-steps of results-based coaching and why things aren’t as easy as 1,2,3

4. How to gather the right data and “build a story” around the client – the missing piece in any successful long-term transformation

5. “As a _____, I want to ______ so that I can ______.” Why this is a template to help you find out what a client wants most right now, and why knowing the blanks in this statement is crucial when helping anyone achieve results

6. How to build a next step for each individual client into the plan and avoid a common mistake that almost everyone makes

7. Why there are no “should’s" in nutrition coaching, only “what is” and the reason you should use OBDM (I tell you what this is in this episode)

8. The missing key to finding expectations and trade off’s and how it can eliminate a lot of roadblocks to keep things moving ahead

9. The 4-step process to move clients from thinking about outcomes/end results, to the behaviors that will lead them to their goals

10. Why identifying small wins and bright spots is SO important and how rigid plans can lead to short and long-term failure

11. The A-B-C list and how discovering limiting factors takes away the stress of changing nutrition

12. Figuring out the RIGHT type of action for you

And so much more.

LINKS AND RESOURCES:

Blog: Detox From Diets (The Truth About Why Diets Fail And What To Do About It): http://vigorgroundfitness.com/detox-diets-truth-diets-fail/

Why Diets Fail And How To Achieve Fat Loss Forever Seminar: https://www.youtube.com/watch?v=u2qomf1JiDU&t=785s

7 Nutrition Principles To Keep The Weight Off And Insight On Vigor Ground Nutrition Coaching: https://www.youtube.com/watch?v=LbHy4DxDKnQ&t=695s

Vigor Ground Fitness and Performance: http://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: https://www.instagram.com/lukahocevar/

We live in a time when there's more information than ever on nutrition and fitness readily available at our fingertips. Despite that, obesity rates are on the rise and overall health is declining.

If you're interested to learn about nutrition for transforming your body—or an individual you are coaching—you could go online and study the many reputable sources available and know just about everything about it in as little as 2 weeks. I’m talking about the calories to eat for certain goals, the macro breakdowns, the foods that make sense and align with your goals, etc.

Sure, you may say there's more to it than that. But in that time you would know more than enough about "what" is needed to achieve your desired transformation results. Where things get fuzzy is in the "how". This goes for coaching too.

To help you crack the code, the focus of this episode—and the next couple ones—is going to be the "how" of nutrition coaching. In particular, HOW to get people to move the needle and eat their "what" more frequently and consistently.

While this episode may talk to the coach, it’s very powerful for anyone looking to make a change in their lifestyle and nutrition in general. So if you're interested in nutrition, and want to learn how to crack the "how" code, this is the episode that will help you get results for yourself and your clients.

Let's go.

IN THIS EPISODE YOU’LL LEARN:

* Some of the most common “what's” when it comes to nutrition, that you may already know, but probably don’t do* Why some people continue to look deeper into the “what" of nutrition to get better results when the answer actually lies in the “why" and "how”* The 6-steps of results-based coaching and why things aren’t as easy as 1,2,3* How to gather the right data and “build a story” around the client – the missing piece in any successful long-term transformation * “As a _____, I want to ______ so that I can ______.” Why this is a template to help you find out what a client wants most right now, and why knowing the blanks in this statement is crucial when helping anyone achieve results* How to build a next step for each individual client into the plan and avoid a common mistake that almost everyone makes* Why there are no “should’s" in nutrition coaching, only “what is” and the reason you should use OBDM (I tell you what this is in this episode)* The missing key to finding expectations and trade off’s and how it can eliminate a lot of roadblocks to keep things moving ahead* The 4-step process to move clients from thinking about outcomes/end results, to the behaviors that will lead them to their goals* Why identifying small wins and bright spots is SO important and how rigid plans can lead to short and long-term failure * The A-B-C list and how discovering limiting factors takes away the stress of changing nutrition* Figuring out the RIGHT type of action for you 

And so much more.

LINKS AND RESOURCES:

Blog: Detox From Diets (The Truth About Why Diets Fail And What To Do About It): https://vigorgroundfitness.com/detox-diets-truth-diets-fail/

Why Diets Fail And How To Achieve Fat Loss Forever Seminar: https://www.youtube.com/watch?v=u2qomf1JiDU&t=785s

7 Nutrition Principles To Keep The Weight Off And Insight On Vigor Ground Nutrition Coaching: 

Dr. John Berardi co-created the number one nutrition coaching program and certification in the world, Precision Nutrition. He is responsible for shifting the fitness industry's perception of nutrition coaching, and is the reason many coaches are better equipped to help their clients succeed.

I’ve been fortunate to call John a friend and mentor for over a decade. I watched him take Precision Nutrition from an idea to an industry leader, and learned so many things from him along the way. The majority of Precision Nutrition was sold not long ago for $200 million. After the sale, JB turned his sights to helping others in the industry that gave him so much – which led to writing of his new book, “Change Maker” and the launch of the Change Maker Academy.

This podcast was recorded during my my fireside conversation with John at the Vigor Ground Fitness and Business Summit this past September. We went deep into his thoughts on...

1. The fitness industry, how it has changed—and continues to—and the things new coaches MUST think about to become successful

2. The fast track to success and how to get on it. (John shares his tips for coaches who have been in the industry for a while and are having a hard time navigating this confusing time)

3. The 3 most important things you have to figure out before copying others "success" – that few people do

4. John's “squint the eyes” strategy to figuring out the principles of success, and why he uses it

5. The best marketing principles wrapped out into 3-steps - the Tripod Marketing Model 

6. A powerful method to get constructive feedback and why nothing worth doing can be done alone

7. How to build a great content machine like Precision Nutrition and why you shouldn’t! 

8. Why coaches should be paid more appropriately for the important work that they/we do, and how to change it so that they/we are

9. Why teaching business and entrepreneurship is NOT the best thing to do for coaches 

10. What lane should you be in when it comes to your career and why this is the FIRST decision you must make

11. Having an origin story, and why having one is foundational to your career—in fitness and anything

12. The “Sports Bracket Strategy” to deciding priorities and which one wins

13. The T-shaped model of skillsets you must develop to become the best at your craft

14. And SO much more…

LINKS AND RESOURCES

John Berardi website: https://www.johnberardi.com/

Precision Nutrition: www.PrecisionNutrition.com

John Berardi Instagram: https://www.instagram.com/drjohnberardi/

Change Maker Free Resources: www.changemakeracademy.com/downloadable-forms/free-download

Book: Change Maker - Turn Your Passion for Health and Fitness into A Wildly Successful Career (John Berardi): 

Dr. John Berardi co-created the number one nutrition coaching program and certification in the world, Precision Nutrition. He is responsible for shifting the fitness industry's perception of nutrition coaching, and is the reason many coaches are better equipped to help their clients succeed.

I’ve been fortunate to call John a friend and mentor for over a decade. I watched him take Precision Nutrition from an idea to an industry leader, and learned so many things from him along the way. The majority of Precision Nutrition was sold not long ago for $200 million. After the sale, JB turned his sights to helping others in the industry that gave him so much – which led to writing of his new book, “Change Maker” and the launch of the Change Maker Academy.

This podcast was recorded during my my fireside conversation with John at the Vigor Ground Fitness and Business Summit this past September. We went deep into his thoughts on:

1. The fitness industry, how it has changed—and continues to—and the things new coaches MUST think about to become successful

2. The fast track to success and how to get on it. (John shares his tips for coaches who have been in the industry for a while and are having a hard time navigating this confusing time)

3. The 3 most important things you have to figure out before copying others "success" – that few people do

4. John's “squint the eyes” strategy to figuring out the principles of success, and why he uses it

5. The best marketing principles wrapped out into 3-steps - the Tripod Marketing Model 

6. A powerful method to get constructive feedback and why nothing worth doing can be done alone

7. How to build a great content machine like Precision Nutrition and why you shouldn’t!

8. Why coaches should be paid more appropriately for the important work that they/we do, and how to change it so that they/we are

9. Why teaching business and entrepreneurship is NOT the best thing to do for coaches

10. What lane should you be in when it comes to your career and why this is the FIRST decision you must make

11. Having an origin story, and why having one is foundational to your career—in fitness and anything

12. The “Sports Bracket Strategy” to deciding priorities and which one wins

13. The T-shaped model of skillsets you must develop to become the best at your craft

14. And SO much more…

LINKS AND RESOURCES

John Berardi website: https://www.johnberardi.com/

Precision Nutrition: http://www.precisionnutrition.com/

John Berardi Instagram: https://www.instagram.com/drjohnberardi/

Change Maker Free Resources: http://www.changemakeracademy.com/downloadable-forms/free-download

Book: Change Maker - Turn Your Passion for Health and Fitness into A Wildly Successful Career (John Berardi): https://www.amazon.com/Change-Maker-Passion-Powerful-Successful/dp/1948836556/ref=sr_1_1?keywords=change+maker&qid=1569955645&sr=8-1

Vigor Ground Fitness and Performance: http://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: https://www.instagram.com/lukahocevar/

Kelsey Heenan and her husband Dennis are amazing humans. I met them over a year ago, and was so happy that they were able to present at this year's Vigor Ground Fitness and Business Summit.

At the Summit, I got the chance to learn more about Kelsey's story, and how it led her to the work she now does with HIITBURN. We talk about it in this episode, but Kelsey went from being a college athlete, to a serious eating disorder—which she overcame, and discusses in this episode—to becoming a teacher, to now helping people take control of their body through the online coaching work she does with HIITBURN – the business she started with her husband Dennis.

HIITBURN has since evolved into a worldwide phenomenon. It helps thousands and thousands of people globally reach their goals with a series of different coaching programs that are designed and led by Kelsey and Dennis.

We talk about everything from how to recognize an eating disorder—or disordered eating—and how to address it. To what led Kelsey to online coaching—in particular, how they got started and all the obstacles they overcame—and how to develop your own voice, build your brand, and a whole lot more.

This is a must listen to podcast if you’re looking to transform your body and/or build your business and brand.

Let's go.

IN THIS EPISODE YOU’LL LEARN:

* Kelsey’s dedication to basketball and how her focus on being the best athlete led to an eating disorder* The crucial conversations that led Kelsey into getting help and how she overcame the eating disorder* The catalyst that got Kelsey into coaching and the steps her and Dennis took to be able to grow their online business* Why a good relationship with food is key before getting into too much X’s and O’s and what diet is best* The KEY to unraveling your voice to help you create your own brand online * How to find out what content you should create to increase your audience and engagement * Kelsey’s top 3 insights on building a successful online coaching business that stands the test of time* The best way to get results in advance and have prospects wanting to work with you and join your program* If you’re running a challenge, what type should it be and what you NEED to know before you start it* The reason many programs won’t stand the test of time and become a successful online business, and how to keep it from happening to you* What Kelsey does to stay in great shape (it’s less training than you’d think)

LINKS AND RESOURCES

Kelsey Heenan Instagram: https://www.instagram.com/thedailykelsey/

HIITBURN Instagram: https://www.instagram.com/hiitburn/

Intuitive Guide: https://thedailykelsey.com/intuitive-eating

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: 

Kelsey Heenan and her husband Dennis are amazing humans. I met them over a year ago, and was so happy that they were able to present at this year's Vigor Ground Fitness and Business Summit.

At the Summit, I got the chance to learn more about Kelsey's story, and how it led her to the work she now does with HIITBURN. We talk about it in this episode, but Kelsey went from being a college athlete, to a serious eating disorder—which she overcame, and discusses in this episode—to becoming a teacher, to now helping people take control of their body through the online coaching work she does with HIITBURN – the business she started with her husband Dennis.

HIITBURN has since evolved into a worldwide phenomenon. It helps thousands and thousands of people globally reach their goals with a series of different coaching programs that are designed and led by Kelsey and Dennis.

We talk about everything from how to recognize an eating disorder—or disordered eating—and how to address it. To what led Kelsey to online coaching—in particular, how they got started and all the obstacles they overcame—and how to develop your own voice, build your brand, and a whole lot more.

This is a must listen to podcast if you’re looking to transform your body and/or build your business and brand.

Let's go.

IN THIS EPISODE YOU’LL LEARN:

1. Kelsey’s dedication to basketball and how her focus on being the best athlete led to an eating disorder

2. The crucial conversations that led Kelsey into getting help and how she overcame the eating disorder

3. The catalyst that got Kelsey into coaching and the steps her and Dennis took to be able to grow their online business

4. Why a good relationship with food is key before getting into too much X’s and O’s and what diet is best

5. The KEY to unraveling your voice to help you create your own brand online

6. How to find out what content you should create to increase your audience and engagement

7. Kelsey’s top 3 insights on building a successful online coaching business that stands the test of time

8. The best way to get results in advance and have prospects wanting to work with you and join your program

9. If you’re running a challenge, what type should it be and what you NEED to know before you start it

10. The reason many programs won’t stand the test of time and become a successful online business, and how to keep it from happening to you

11. What Kelsey does to stay in great shape (it’s less training than you’d think)

LINKS AND RESOURCES

Kelsey Heenan Instagram: https://www.instagram.com/thedailykelsey/

HITTBURN Instagram: https://www.instagram.com/hiitburn/

Intuitive Guide: https://thedailykelsey.com/intuitive-eating

Vigor Ground Fitness and Performance: http://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: https://www.instagram.com/lukahocevar/

Eating Disorder Resources:

UCSD Eating Disorders: http://www.eatingdisorders.ucsd.edu/

The Center Of Balanced Living: http://www.centerforbalancedliving.org/