Vigor Life Podcast

Dan Go, a health coach who specializes in helping entrepreneurs achieve lean bodies and longevity, shares invaluable insights from his journey. He discusses simplifying complexities in fitness for busy professionals, emphasizing the 'performance trifecta' for tracking results. Dan highlights the importance of tailored strategies, including the innovative 'sprint' method, for personal and business growth. He also reveals the significance of health in decision-making and shares content marketing tips to foster authentic online branding—all aimed at maximizing success.

Eric Cressey has been a friend and someone that has set the highest standard in coaching and being a pro at the highest level; and someone I have learned from and continue to learn from. I connected with him and started learning from him when I was still playing pro basketball 20+ years and flew out to Birmingham, England to attend a live event.Eric Cressey is president and co-founder of Cressey Sports Performance, with facilities located in Hudson, MA and Palm Beach Gardens, FL.A highly sought-after coach for healthy and injured athletes alike, Eric has helped athletes at all levels – from youth sports to the professional and Olympic ranks – achieve their highest levels of performance in a variety of sports.Behind Eric’s expertise, Cressey Sports Performance has rapidly established itself as a go-to high performance facility for those that come from across the country and abroad to experience CSP’s cutting-edge methods. Eric is perhaps best known for his extensive work with baseball players, with more than 100 professional players traveling to train with him each off-season.IN THIS EPISODE YOU’LL LEARN:=> When it comes to developing high school athletes, there’s the physical side and the ____ side (the 2nd one has changed dramatically and is affecting everything). => The rise of phones and social media and how it affects the athlete; and HOW to get the athletes to buy-in within the digital world.=> How to block out the noise to improve training, nutrition, sleep, and improve athlete development. => The top 2 abilities in developing the high school athlete to the college athlete, that do NOT transfer to the pro’s. => The shocking length of the window of adaptation for body composition changes in college athletes (and how that affects their programs). => How Eric’s job and what he loves to do it solving puzzles and figuring out how to improve athlete’s performance and keep them healthier, longer. => The biggest bottlenecks for high school, college, and pro athletes; they are very different and you have to approach it from this frame. => Why you should take a “compressed” athlete and change their training to regain elasticity, explosiveness, and power, as well as better ranges of motion of movement. => Why understanding “transmutation” and how long it takes the body to adapt is very important when creating training programs structured to get athletes ready for the season. =>  Not being married to specific exercises but rather to specific adaptations and how to match the exercises to the athletes (hint: are back squats, deadlifts and bench press necessary with advanced athletes). => Eric’s and Luka’s thoughts on their own training being “athletes for life” and how they have changed their workouts and training philosophy. => What Eric’s injury taught him and how it changed his training, lifestyle and realizations on what matter. => The BIG changes in professional sports that are affecting injuries, the approach to training, and how to deliver the best for your athletes (the margin for error for elite athletes is smaller than ever). => Why the younger generations are more broken than ever and a mind boggling statistic on injuries before 2021 and after 2021. => How NIL and the trade portal in college is affecting team and athlete development, injuries, and creating a team chemistry.=> Why the private sector may now have a huge advantage for training athletes in the off season.=> The 3 things that Eric looks for when it comes to interns developing into great coaches (and who they will hire). => If you don’t have this one ability it will be very difficult for you to develop as a great coach and great career in the industry. => Which types of people do well as a coach; and what do they DO that make them stand out. LINKS & RESOURCES:Eric’s website  Elite Baseball Development Podcast Eric Cressey IGLuka's YouTube

Paul Mort, a two-time UK Master Coach of The Year, shares his remarkable journey from despair to empowerment. He discusses the challenges of writing his candid book, emphasizing mental resilience and facing fears. Listeners will learn about the importance of trust, personal achievements, and simplicity in achieving their goals. Paul highlights how stepping out of comfort zones fosters growth and the critical role of a positive mindset in both personal and professional realms. His insights are infused with humor, making personal transformation relatable and achievable.

Craig Ballantyne, a renowned business coach and author, shares his journey from a struggling personal trainer to a successful entrepreneur. They delve into the paradox of discipline, discussing how it can sometimes steer you away from true life goals. Craig emphasizes the importance of prioritizing meaningful tasks and cutting out distractions. He also reflects on his family's unique experience giving birth in Mexico and the value of trust in personal and professional growth. Listeners will gain insights into fostering creativity and accountability in their pursuit of productivity.

Zack is someone I knew of and followed through our network and the great work he does. We were formally introduced to by our mutual friend, Megan. From there we connected in Austin, TX then I went on the Coach Em Up Podcast which he co-hosts, and hit it off. He’s an incredibly smart, experienced, and successful performance coach that has been with the University of Texas women’s basketball for 7 years and had a wealth of knowledge to share. Zack Zillner enters his seventh season as women's basketball sports performance coach at the University of Texas. Zillner develops, implements and supervises the training regimen for the Texas women’s basketball team in the areas of speed, strength, agility, conditioning and flexibility. Zillner also works collaboratively with the areas of sports medicine and performance nutrition. We dive into off-season, in-season strength and conditioning, how to build buy in with athletes, developing as a strength coach and much much more.  IN THIS EPISODE YOU’LL LEARN:=> Why what you do doesn’t matter until you get your clients/athletes to buy into the program. => A unique approach Zack used to get his basketball athletes to buy into the strength and performance program.=> What is more important, performance training, skills, both, and how much of each for a player; we answer the questions. => Why the first phase of the off season is “chasing health” and what that looks like in programming.=> The collaboration of coaching staff, skill staff, and performance staff to develop the players to their best ability.=> The best sales people on the team that will get everyone on board (and why you have to focus on them). => What is “guided autonomy” and “theme” based training and how it plays out in a training week at University of Texas women’s basketball. => The break down of every day of strength and performance training for a basketball team. => Why Zack chooses total body as the best type of training for athletes. => What is the “bodyshop training day” and why athletes love it. => How does conditioning play into the off-season and how hard should players go in pick up basketball (you’ll be surprised by the answer). => What does collaboration with a player in the weight room look like. => The exact break down of a 30-minute strength and performance in-season training session. => The overlooked and biggest obstacle for players coming from high school into college when it comes to adapting. => The effect of lifestyle factors (sleep, food, stress) on basketball players performance and how it will grow or stunt success.=> Coaching and communication insights to get players to take on behaviors that will make them a better athlete (that they are avoiding). => The key principles of becoming a successful strength coach. => Why work ethic and dependability is a critical factor in getting ahead of everyone else when it comes to the strength coach. => The power of taking pride in the work that you do no matter how small the task.=> Why being a sponge and submerging yourself into learning from the greats around you should be a focus for every coach. => Setting standards for yourself on a daily basis as a coach and why mimicking works. => What is Zack learning and excited about in the field of sports performance for basketball.LINKS & RESOURCES:Zack's IG Coach Em Up Podcast  Micro Dosing Performance Course Luka’s Courses and Workshops  Luka's YouTube 

I’ve been excited about having a conversation with Allan as I’ve been following him for a while and love his approach to coaching and education when it comes to nutrition and fitness. I specifically wanted to dive deeper into his thoughts on nutrition coaching, weight loss plateaus, as well as insights on GLP-1’s. This episode is packed full of value and insights for any person looking to improve their nutrition, or coaches dedicated to their clients health and fitness.Dr. Allan holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified physique & bodybuilding coach, a certified nutritionist (x2), a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.You can find his published fitness articles in outlets such as Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, and The Personal Trainer Development Center and more.His practice focuses on helping driven adults master their physique, performance, and health for lifelong results. In his free time, Dr. Allan enjoys outdoor activities, EDC, sports, hanging out with his wife and dog, bodybuilding, gaming, and reading.IN THIS EPISODE YOU’LL LEARN:=> How do you take the X’s and O’s of nutrition and actually get people doing it consistently so they can sustain it.=> Mastering the basics is always the answer, and here’s what the real basics are.=> Why novelty, “secrets & tricks” are so easy to fall for when trying to change your diet; and how social media amplifies it.=> How uninformed optimism leads us to start a diet with excitement, and informed pessimism leads us to keep switching it. => All the factors that can make you misinterpret your weight loss and why need things seem like they “work like crazy.”=> A powerful coaching question that will filter where the nutrition approach will work for the client. => Any diet approach without agency will be unsuccessful; here’s the framework to helping clients choose a successful diet plan.=> Plateaus happen for 1 or 2 reasons; here’s how to address each one of them in detail. => Why the RMR (Resting Metabolic Rate) of daily caloric expenditure is not what you think it is (what the science says and how it’s affecting your weight loss results).=> The truth about “starvation mode” and “metabolic damage” and why it’s still confusing people.=> What approach to nutrition has you moving less and getting hungrier.=> One of 4 things that can help you overcome a weight loss stall.=> How many calories does the average American underestimate daily and why eating out is part of what’s stopping your progress.=> Why NEAT and step count can be a very effective strategic approach to program into your weight loss journey.=> The hidden factors that could be culprits in your weight loss stalling. => Effective ways to track food without counting calories (and why you should still count calories…at least for a while).=> How to communicate with clients when coaching to get adherence with habits and routines for lifelong success.=> Why twins with identical DNA can have very different responses based on different environments, behaviors and experiences.=> The power of a food diary that helps on how you respond to stress; awareness precedes change.=> A strategic short term detox of foods and how it can help you with your weight loss journey. => Why GLP-1 can be great drugs but many times they’re not (because they are abused). => The right reason to use GLP-1’s and when NOT to use them. => Why GLP-1’s are the “training wheel” and not the bike, and what that means for you and your clients. => The dangers of GLP-1’s for menopausal women and what you MUST do in this phase. LINKS & RESOURCES:Dr. Allan Bacon's WebsiteDr. Allan Bacon's Instagram Luka’s Courses and Workshops Luka's YouTube

Brianna Battles, CEO and Founder of Pregnancy & Postpartum Athleticism, leads a transformative discussion on maintaining strength and athleticism during and after pregnancy. She shares her journey of identifying misconceptions in postpartum training and emphasizes that athleticism doesn't stop with motherhood. Brianna highlights the importance of pelvic health and the need for a balanced approach to postpartum recovery, stressing nourishment over restrictive dieting. The conversation critiques social media portrayals of motherhood, advocating for individual journeys and mindful engagement.

I answer 4 questions in depth from in person clients, DM’s I received, comments to some of my posts, as well as a nutrition coaching scenario from a client I’m coaching. I love doing these episodes and sharing real world examples, programs, and coaching that I’m doing in the real world. IN THIS EPISODE YOU’LL LEARN:=> If you had a period of time where you could train more (3 months) to build strength and muscle, here’s the program I’d create for you. => Why at times a mix of body split AND full body may be the vest way to go. => The 4 day split and which days I’d train on (and what modifications I would make).=> What I would do for conditioning to maintain athleticism, get fit, and still being able to build size and strength.=> The exact exercises I’d use with most of my clients if I was doing this program. => Why the most elite athletes (as well as coaches and gym owners) are “gym rats.”=> 4 traits of elite athlete, coaches, and gym owners (do you have them? And how do you build them?).=> Why it’s so important to have the apprenticeship approach and be a student even when you’re far along in your career. => Why squatting double your bodyweight before doing plyometrics is not a great peace of advice.=> I share the different forces associated with jumps, depth drops, etc (and how to progress the exercises safely).=> An example and breakdown of the coaching strategies to help a client lose 20 lbs while maintaining their muscle. => Why is it better to give clients ranges of calories and protein rather than hard numbers. LINKS & RESOURCES:Built To Last www.BuiltToLastGym.comDownload Our 3 Powerful and FREE Gym Playbooks https://free.builttolastgym.com/Luka’s Courses and Workshops  www.LukaHocevar.comLuka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

In this engaging conversation, Dean Somerset, a personal trainer and post-rehab specialist, shares his 20-year journey in the fitness industry. He offers invaluable insights into building a successful coaching career while balancing a busy schedule of 40-50 hours a week. Dean's three powerful tips for improving as a coach are essential for anyone in the field. He discusses the dynamics of different training styles, including 1:1 and semi-private sessions, and reveals how to make a mark even in a big box gym. Don't miss his upcoming book, "Rock Solid Resilience!"

Jason Brown, a fitness and program design expert, shares insights on prioritizing meaningful engagement over social media fame. He discusses his decision to step back from social media to focus on serving a dedicated audience instead of chasing viral success. Jason highlights the importance of authenticity in coaching, explains how a viral article transformed his mindset, and emphasizes creating content that educates and empowers a specific audience. Listeners will learn about building genuine connections and the benefits of deep engagement in the fitness industry.