Vigor Life Podcast

Years ago I spoke on stage with Dr. John Rusin and after listening to him I started digging into his writing, training and philosophies. They aligned with so many of my thoughts after pushing my body for decades and having a number of injuries that really threw a wrench in my progress and even my career in sports.

Going heavy, fast and hard at all times when it comes to training — even though it may sound “beast mode” — is actually a sure path to feeling beat up and in pain, which will ultimately stall your progress. Dr. Rusin has found a model that works with just about everyone when it comes to getting strong and jacked without the risk of injury.

If you want to maximize your performance over the long-term you have to follow and pay strict attention to a smart model of programming, form and training. If you follow what most advice tells you then you’re likely to get injured at one point or another. Dr. John Rusin joins me on the podcast and will change your perspective of what smart training really is.

IN THIS EPISODE YOU’LL LEARN:

=> How Dr. Rusin created the pain-free high performance training model after working with some of the highest level athletes in the world and realizing that most people get injured and believe that it’s just part of the training process (when in fact many training injuries could be prevented)

=> What attracted me to the FHT program and ultimately drew me into Dr. Rusin’s philosophy

=> The reason Dr. Rusin turned down $100k as a physical therapist to become a strength coach and start from the ground up

=> The principles that you should follow if you want to dominate at pick-up basketball, flag football or ultimate frisbee and look like a muscular athlete for the long haul

=> The HUGE mistake that most trainees make when it comes to building strength and muscle (this is most likely completely off your radar)

=> The 3 issues you must address for optimal performance

=> The biggest misconception about body part splits and what gets the best results long-term

=> Why the long game approach gets you the best results (many times even short-term)

=> How to keep training fun and not burn out while also building muscle and improving strength

=> The “pie” analogy for how to fit your most important goals into your training program (this has helped many see a different perspective while simplifying it)

=> Why using less weight can make you stronger and get you better results

=> How to unlock the “parking break” that may be stopping you from improving your muscle mass and performance

RESOURCES AND LINKS:

Dr. John Rusin: https://drjohnrusin.com/

Functional Hypertrophy Training Program: https://drjohnrusin.com/fht-program/

Dr. John Rusin and Christian Thibadeau Seminar: https://goo.gl/bsZJCF

In the past I had a tendency to take on a ton of action steps, then get frustrated when I completed fewer tasks than I set out to accomplish. This pattern quickly became a vicious cycle that kept me from achieving the things that I wanted to, while making me feel stressed about the fact that I wasn’t hitting my targets — which left me with a sense of failure.

With time, a lot of studying and coaching I realized that there was a better way to approach achieving my goals — and feel good about it when I did. I wanted to share this process — which I now teach to Vigor Ground clients to help build behaviors that lead to long-term results — with you so that you can implement them in your life and start seeing the results that you want.

IN THIS EPISODE YOU'LL LEARN:

=> The ONE thing that you need to know to keep you from feeling like you're shooting in the dark or driving around with a broken GPS

=> The four questions that you must ask yourself before before outlining action steps for what you are looking to achieve. Without these you may be putting energy into a plan that is doomed to fail

=> Why you can't live life like the Super Mario Bros and skip a level to get faster results; and why sticking with 'Level 1’ — no matter what your goal is — is the fastest and most sustainable way to achieve your goals

=> The limiting factors that are stopping you from changing your nutrition and lifestyle, and how to apply the lessons from these limitations to any part of life and overcome your obstacles

=> The "magic formula" that gives you easy tasks that will help you change faster. Once you accept this process you will make progress in every area you want to improve in

=> How to build confidence and self-esteem – a strategy that will become the catalyst for you changing your life (most people have blinders on when it comes to this, and I explain why)

=> The step-by-step blueprint that outlines how to break down your goals into daily practices (this in itself is worth the price of admission)

=> How I breakdown “building muscle” into behaviors and how you can apply this process to all other areas of your life

RESOURCES AND LINKS:

Vigor Ground Fitness and Performance: http://www.VigorGroundFitness.com

Vigor Ground Year Long Transformation Challenge Men: https://offers.vigorgroundfitness.com/vigor-coaching-for-women

Vigor Ground Year Long Transformation Challenge Women: https://offers.vigorgroundfitness.com/vigor-coaching-for-men

Fit Bar Cafe: http://www.fitbarcafe.com/

How much are you sleeping? It’s a question that the average American answers with 6.8 hours (this is a statistics – most people don’t actually know the exact amount of sleep they getting) which is down by about an hour from the 1940s, and continues to drop. Sleep is the magic potion that helps improve your body, cognitive function, health, performance, and even your relationships. Yet many people tend to brush it off because it's not as sexy as a superfood, supplement, or transformation exercise program. If you are one of those people, it’s time to change your view of sleep and start making time for it.

In this podcast I share how and why I went from a guy who slept less than 4-5 hours per night to a regular 8-hour per night sleeper. And dive into the science behind why sleep is important. I also outline a few strategies that you can implement right now to help improve the quality of your sleep.

IN THIS EPISODE YOU’LL LEARN:

=> How I went from a hustler and active member of #TeamNoSleep to crashing and burning – and how I got out of that hole

=> How I started training less and sleeping more, and why that help me get leaner, stronger and happier << This may be the bottleneck keeping you from seeing results

=> How sleep affects your relationships more than you can probably imagine

=> Why people like The Rock, Diddy and 50 Cent can sleep less but still get a ton done – and what they could actually achieve if they slept more

=> Why sleep is the missing ingredient in long-term fat loss << This is clinically-proven

=> Why going to bed at the right time is more important than how many hours you sleep

=> Why the first and last 90 minutes of the day make or break your entire day, and how to make it count

=> Why poor sleep quality depresses brain function and leads to poor performance at work

=> How to calm your mind so you can fall asleep faster

=> What mineral deficiency can cause severe sleep problems (and how to fix it)

=> Why caffeine in the morning can be a good thing but taking it later in the day can crush your sleep — unless you have _____

=> My ritual of the Russian Bath House and how you can re-create this in your home and sleep like a baby

=> The $8.99 investment that was a game changer for my sleep

=> What Buddy Morris considers his #1 tactic to health, and why he recommends doing it naked

=> What foods to eat to get the nutrients you may be deficient that may currently be sabotaging your sleep

RESOURCES AND LINKS:

LeanKit: See Your Work Flo: https://goo.gl/gf48rf

Onnit Supplements (For Sleep): https://goo.gl/2j35d4

Book: Sleep Smarter - 21 Essential Strategies To Sleep Your Way To A Better Body, Better Health, and Bigger Success (Shawn Stevenson): https://goo.gl/sibgn1

Sleep Mask: https://goo.gl/Xa8PJ4

Bedside Lamp Smart Morning Wake Up: https://goo.gl/yGQi45

Last April I visited Necker Island in the British Virgin Islands and got the chance to spend time with Richard Branson, Yanik Silver and the Maverick group of entrepreneurs. This trip was made possible by an Evolved Enterprise Award that I received for Vigor Ground Fitness — an award that is given to individuals who have built a business that is helping change things in their community in creative charitable ways, while influencing other small businesses to do the same.

The trip was not only motivating, but also inspirational because it helped me realize that I can do so much more when it comes to supporting others in my community.

In this episode I explain how/why our environment shapes us, and how you can mold your environment to help you succeed.

IN THIS EPISODE YOU’LL LEARN:

=> How environments trigger behaviors and what that means for your success, or lack of it

=> What Richard Branson did with Necker Island to create an environment that helps him do meaningful work and lead a fulfilled life

=> How you can make small changes that create big results in transforming your own environment, even when you can’t buy your own island — I’ve had to deal with that reality too

=> Why you need to imagine the people and places that trigger you to take actions towards your goals

=> The importance of writing out where you are currently at, and why the difference is “the gap”

=> How to assess and make a change to your environment if it isn’t serving you and/or keeping you from reaching your goals

=> Why people are drowning in information and thirsty for transformation

RESOURCES AND LINKS:

Vigor Ground Fitness and Performance Coaching: http://www.vigorgroundfitness.com/

Vigor Life Podcast: SUBSCRIBE HERE => https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2

Vigor Ground Fitness Business Coaching: http://thepackfitnessbusiness.com/

There's few things that make life more fulfilling than relationships and experiences. When you combine the two it really makes for the best life. In the last three years of speaking I kept getting asked the following question: “Luka, how did you create so many meaningful, powerful relationships in your life?” To answer this question I decided to look back and share my thoughts, experiences and 17 lessons that I have learned over the years that will help you build phenomenal relationships in your life – whether they be in your business or personal life. I also go into how you can create things that help people and do meaningful things in business with your friends – which is one of my favorite things.

IN THIS EPISODE YOU’LL LEARN:

=> Two things that your life will suck without – and how most people don’t pay attention to them

=> A little secret I figured out to help connect me to just about anyone – that will also work for you

=> The #1 rule — when it comes to building relationships – and how if you break it

=> How this tactic and 10 minutes of your time can make you stand out in a crowd and supercharge your business relationship building

=> Why looking someone in the eye can tell them about your self confidence and create trust

=> Why taking risks is a rule when building powerful relationships and the reason why most people don’t take them

=> What the “Like Formula” is and how knowing and mastering this can change your relationships, business, and life

=> Why focusing on the motive to meet with someone can be the recipe for failure

=> Why the best business relationships are with people who you respect, enjoy and have a great personal relationship with – and how to create these sorts of relationships

=> Why the higher up the ladder you go the more cautious people will be about your advances, and the steps you need to take to build trust fast

=> One of the most important rules when it comes to creating relationships and building trust – and the proven way to bring that rule to life without making any mistakes

=> The strategy I use to to add remarkable value to other people using a 4 x 6 card – this has become the secret to supercharge my networks

=> How my experience with a hair stylist (I know I have no hair but hear me out) in Santa Monica can get you to build better relationships and bring happiness to people's lives

RESOURCES AND LINKS:

Book: Little Black Book of Connections - 6.5 Assets For Networking Your Way to RICH Relationships (Jeffrey Gitomer)

Book: Never Eat Alone; And Other Secrets To Success, One Relationship at a Time (Keith Ferrazzi)

Book: Choose Yourself - Be Happy, Make Millions, Live The Dream (James Altucher)

Book: The Subtle Art Of Not Giving A F@*k - A Counterintuitive Approach To Living A good Life (Mark Mason)

TED Talks: https://www.ted.com/talks

Wake Up Warrior: http://wakeupwarriormovie.com/

Jason Ferruggia: http://jasonferruggia.com/

Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/

The originator of the fitness system Training For Warriors and my good friend, Martin Rooney drops by to talk about his new book, "The 5 Things" and how he has traveled the world and accumulated lessons, ideas, and action steps through his journeys. Discover and learn how you can lead a fulfilled life, and get a better body, better relationships, a better career, business and finances by following Martin’s system.

IN THIS EPISODE YOU'LL LEARN:

=> How Martin traveled the world, learned lessons and ideas and broke them down into 5 actionable steps you can take today

=> Why fitness is making things confusing and how it's what's stopping people from taking action and getting results

=> Martin's 5 BIG things to live a better life and how you can start taking action on them today

=> How Martin wrote a chapter of a book while driving in the passenger seat in Slovenia, and how it applies to your life and getting results

=> The 5 F's to living a better life and how missing any one of these can break down all the others

=> What "the line” is and how you are walking past that line every day to achieve all the things you want in your life

=> The power of doing small things consistently (that are not overwhelming) and how it can create a snowball effect of results in your life

=> Why asking yourself the right questions and "watching" is the first step to awareness, and how it can be the kick in the pants you need to motivate you to change

=> The rituals that Martin and I do while on the road, and how your rituals determine your day and life

=> What to look for on a resume that will predict that person's success < this is crucial to any business owner

=> Why you shouldn't listen to things that help you just once and instead should repeat them over and over again

=> The 3 forms of happiness that make up your life and how you can create an endless amount of "colors" to your life's experience through this philosophy < this episode is worth the listen just for this!

RESOURCES AND LINKS:

Book: The Book Of The Five Things - Powerful Lessons For A Happier, Healthier and Richer Life (Martin Rooney)

The Training For Warriors System That Is Changing Fitness

Book: Resilience - Hard Won Wisdom For Living A Better Life (Eric Greitens)

Vigor Life Podcast (SUBSCRIBE HERE)

After one of my quarterly mastermind events, that I attend in Laguna Beach, I had a revelation while listening to a friend talk about the full story of King Arthur and the sword in the stone. It’s a story that most people never hear that made me realize why I sometimes get stuck in certain areas in my life. It also gave me insight into why a lot of people never get what they want.

When it comes to reaching any goal, it’s not only important that you surround yourself with people who have achieved what you want to attain. But also equally important to surround yourself with people who you trust and will point out the things you may not see or want to hear. By doing so you will be able to learn from your mistakes then apply change moving forward. Without this type of environment it’s easy to get stuck in a “cup de sac” – spinning circles and wondering why things never change for you.

IN THIS EPISODE YOU’LL LEARN:

=> How you can learn from the military “hot wash” – which will teach you how to learn from your mistakes so that failure becomes a stepping stone, and not a roadblock

=> What the story of King Arthur and the sword in the stone has to do with breaking through your limitations and ultimately seeing success

=> The truth about HOW you get what you want, and why you may be struggling to pull the trigger and take action on the things that you want

=> How to avoid living a life of quiet desperation and live up to your standards

RESOURCES AND LINKS:

Book: Extreme Ownership - How US Navy Seals Lead and Win (Jocko Willink)

https://www.amazon.com/Extreme-Ownership-U-S-Navy-SEALs/dp/1250067057/ref=sr_1_1?ie=UTF8&qid=1484643441&sr=8-1&keywords=extreme+ownership

Book: Choose Yourself - Be Happy, Make Millions, Live The Dream (James Altucher)

https://www.amazon.com/Choose-Yourself-James-Altucher/dp/1490313370/ref=sr_1_1?s=books&ie=UTF8&qid=1484644241&sr=1-1&keywords=choose+yourself

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

Vigor Ground Fitness and Performance http://www.VigorGroundFitness.com

I invite one of our Vigor Ground coaches, Cody McBroom to talk shop about nutrition. Not the nutrition that you hear about in trendy magazines and in the thousands of diet books that push "the _______ diet that will finally help you get results." But rather the type of nutrition that is backed by science and teaches you how to make sensible (sustainable) changes.

Over the last decade I've studied countless nutritional approaches, (trying and testing many of them on myself and with my clients) been taught by some of the world’s best minds, made many mistakes, learned from those mistakes, and have continued to study and apply everyday to help Vigor clients achieve the best results. In other words, results that stick while allowing them to live a fulfilled life where nutrition changes become a part of their life NOT a source of stress in their life.

We consider nutrition changes a success with our clients when we affect body composition, health, and performance. If we don’t make a positive change to all three of those areas we know that there is a piece missing in our nutrition plan that’s creating a bottleneck. So if you’re currently following a diet or nutrition plan that’s changing your body but hindering your performance, or maybe making you feel really healthy but not making you feel confident in the way that you look that should be a sign that you’re not following the right nutrition plan for you.

IN THIS EPISODE YOU'LL LEARN:

* How most nutrition programs affect one, or at most two aspects of the holy trinity (body composition, health, performance) and why not focusing on all three will eventually lead to a bottleneck in your results

* The top 3 roadblocks in most people's nutrition approach and how to fix them

Why you get cravings and a simple approach that will help you start getting rid of them while also helping you up your energy level and achieve a body composition change

* The truth about superfoods

* Why diets are a vehicle fuelling the obesity epidemic and why the philosophies of Amazon 1-click buy, Netflix, food delivery, etc. don't transfer over to results with nutrition

* Why the X's and O's of nutrition and fat/weight loss are less important when it comes to nutrition coaching

* The cost of becoming lean and ripped and why you have to ask yourself, “is it worth it to me?” if that’s the transformation goal you are working towards

* What "metabolic adaptation” is and how it could be causing you to fall into a yo-yo diet cycle

* The magic question that determines whether you should take on a new habit (or habits) to succeed **This question can revolutionize your transformation (and can be applied to any area of your life)

* How you can help clients become aware and have them help you coach them **This is far more effective than telling them what to do

* The secret to stopping emotional eating cycles and how this could be the key to your breakthrough

* How hitting the wall in my personal life was the best thing that could have ever happened to me and how it affected my nutrition and lifestyle

* The reason why men are statistically more stuck when it comes to lifestyle and nutrition changes, and why women typically see a shift faster

* How environment trigger behaviors and why the fastest way to change your behavior is to asses your environment and change it to one that supports your goals and dreams

* The nutrition path that YOU should take

* And much more…

 

RESOURCES AND LINKS:

Precision Nutrition

EP012: Nutrition For Real World Results by Vigor Life Podcast

Do you think that you are a coach in the line of work that you do? I'd have you consider that we are all coaches in certain areas of our life, or at particular times in our life. Most people view a coach as someone who is in charge of a sports team, and don't really see themselves as having (or needing) the skill-set. But when you dig into the "assets" of top professionals in any industry, especially one that is service-oriented, you will find that these individuals have a lot of the same abilities found in the job description of a coach.

A dad is a coach. A friend is a coach at times. A leader is a coach. A sales person is a coach. A ______ is a coach.

We are all coaches in one way or another, and one of the most critical abilities that we can learn to improve our life is self-coaching;, which also leads to helping others at home, at work, and in life.

Here are the 12 principle of coaching excellence I cover that are crucial to your self-development.

1. Know, Do, and Coach

2. Teach and Communicate Effectively

3. Control Information Transfer (aka Keep It Simple)

4. Being a Motivator - Unlocking Motivation and Potential

5. Asking Good Questions

6. Leading by Example

7. Displaying Commitment

8. Coach Excellence

9. Crediting (Shining A Light) On Success

10. Taking Responsibility

11. Challenge The Process

12. Inspire Shared Vision

Apply these principles into your life and business day in and day out (start with just one or two daily practices then build the skill- sets) and you will not only excel in your career, but also build better, stronger, and deeper relationships in all areas of your life.

IN THIS EPISODE YOU'LL LEARN:

=> How coaching principles can improve your business, your family, and your relationships and why you're shooting yourself in the foot not improving these most valuable skill-sets

=> What "been there, done that and still doing it" means and how it applies to hiring coaches or being a coach yourself (this is the key to not falling out of integrity with yourself or the marketplace)

=> Why less is more when it comes to communication and how studying under the world's best coaches made me realize that I needed to shut my mouth more – discover how to up your coaching game by saying less

=> How trying to sound smart can make the client feel dumb, and why your ego will ruin the results they are getting – and the simple solution to get clients better results

=> Why you can't create motivation for someone but you can unlock with the "secret” to knowing what that person’s driving forces are

=> How the science and art of storytelling is a skill-set that that can skyrocket your influence and will be a critical factor that makes or breaks your coaching and business in the next 10 years

=> How asking the RIGHT questions can help people solve their own problems and why most coaches suck at it (and a great example of how to get better at this)

=> A critical principle that if not followed can instantly destroy your integrity in any field (skip this and it will be hard to recover trust)

=> Why emotions are overrated and the 3 steps to true commitment while shaping your identity (discover what most people do that is turned on its head)

=> Why you're wrong about everything (and so am I) and how it's the best thing that could ever happen to you

=> What I learned from Richard Branson that helped me find new ways of innovating for my clients and the Vigor Ground Fitness and Performance gym

=> How solving a problem including a frail old lady, your best friend, and a girl of yours dreams can determine how well you will find solutions in your business

=> Why sharing your story can be the catalyst for clients to choose your business, inspire them to follow their own dreams and be more compliant with their actions (this goes for your team in business too)