Vigor Life Podcast

Joe DeFranco, a renowned strength and conditioning coach with a roster of elite athletes, shares his insights on aging gracefully after 40. He discusses the importance of holistic fitness, advocating for balance between body and mind while emphasizing personalized training methods. DeFranco highlights the value of integrating machines and free weights for optimal performance, as well as the necessity of effective warm-up routines. He also explores the quality of supplements and the significance of adapting fitness routines to support longevity and well-being.

In this episode, Eric Bach, an online coach and founder of Bach Performance, shares his journey from in-person training to a 7-figure online business. He discusses the 9 physiological adaptations crucial for those over 35, emphasizing personalized workout routines that balance aesthetics, health, and performance. Eric breaks down effective training techniques, including joint-friendly explosive movements, the significance of exercise selection, and how to navigate fitness challenges while maintaining a busy lifestyle. His insights aim to empower listeners to optimize their workouts and improve their overall well-being.

Great to have my brother @everygotdamndre back on the show while visiting Seattle for our Built To Last Gym mastermind as we dove into the most effective training methods, why he trains the way he trains and programs the way he programs, the reason he often turns down big brand deals, what he believes in when it comes to lifestyle and nutrition, as well as how to stand out online. IN THIS EPISODE YOU’LL LEARN:=> What’s the philosophy behind Dre’s own training and mixing up kettlebells, barbells, machines or any other implements.=> How does Dre break down his training week and days. His unique approach to changing up exercises and exploring movements. => How to address boredom when coaching clients so they keep coming back. => The 60/40 split of programmed vs. exploring and how I use it in the system. => Why not completing the outlined workout is ok as it drives the challenge to complete it (this is why at first most people can’t complete Dre’s workouts, but they get fired up to eventually complete them).=> Implementing weak links into training so you don’t have to work them separately. => Why Dre brings his heart rate to a max by the end of his warm up. => How Dre approaches training different abilities (power, strength, cardio, mobility) throughout the year but always stay ready in every single one of them.=> What majority of people are actually looking for when they are joining a training program. => Why Dre doesn’t talk about nutrition much when people start a training program and what happens next. => What to do when you have lighter kettlebells and how Dre approaches challenging the body for most people working out from home. => Dre’s philosophy when it comes to nutrition and lifestyle and how to simply implement it into your lifestyle.=> Why Dre has turned down some very big brand deals even though he uses them (this will shock you!).=> The approach to creating content when you get started vs when you’re established. => The power of making “better work” rather than just more than isn’t good. LINKS & RESOURCES:Adriell Mayes Website https://kettlebellfunctionaltraining.com/Adriell Mayes Instagram https://www.instagram.com/everygotdamndre/Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Andy McCloy, the founder of BCI Sports Performance and Fitness, shares insights from his 24 years leading in youth sports performance. He discusses the contrast between authentic coaching versus social media popularity, emphasizing the importance of genuine coaching standards for business success. McCloy outlines how a coaching-first mentality fosters effective teams and addresses the value of mentorship in overcoming business hardships. He highlights that prioritizing clients' success can transform lives and grow successful coaching careers.

Andy Morgan, founder of Ripped Body and co-author of The Muscle and Strength Pyramid, shares his deep expertise in nutrition coaching. He emphasizes a client-centric approach, fitting diets to individual lifestyles. Andy discusses effective strategies for busy men seeking sustainable health improvements and highlights the importance of trust in nutritional supplements. He also dives into building long-term client relationships, using empathy and accountability, and mastering content marketing for business growth. Get ready for insightful tips that can transform your coaching approach!

Was great to finally have Brad on the show and chat about muscle building, strength, what studies show and what coaches know. We dive into what matters in building muscle and what doesn’t, as well as what research may not have caught up with but anecdotally works. Brad Schoenfeld, PhD, is an internationally renowned fitness expert and a leading authority on muscle hypertrophy and body composition training. He is a professor of exercise science at Lehman College and has published over 300 peer-reviewed scientific papers. He is also the author of the seminal textbook, "Science and Development of Muscle Hypertrophy.”IN THIS EPISODE YOU’LL LEARN:=> What we know what works for sure when it comes to muscle building. => Is it true that metabolic stress isn’t nearly as much of a factor when it comes to building muscle (but why you should do it).=> Two things you MUST do regardless of the methods to muscle building. => The higher level of muscle building you want to pursue, the more you’ll have to pay attention to the intricacies of science in muscle building. => Why beginners shouldn’t switch up exercises nearly as much as an intermediate or advanced trainee.=> Volume vs intensity - which one is more important and why. => Volume works but an increase in volume does not increase linear in increase in muscle; which means you should do THIS.=> How much do genetics and lifestyle factors influence individual response to recovery and muscle building. => General guidelines for sets per week per muscle group and why you shouldn’t pay that much attention to it. => Training splits, frequency and volumes per muscle group - what does the science show and what is practical. => What we had wrong about rep ranges and what we know for sure you have to do if you want to build serious muscle. => Recovering from certain rep ranges and why it may make sense to not do higher reps with compound lifts. => Frequency is a more important variable when it comes to strength training then muscle building since strength is a skill.=> More than 15 reps per set is NOT glorified cardio, but here’s what it does do (and what happened in a research study).=> What Brad believes the rep range most people should use for building muscle. => Science shows there just isn’t a magical range for hypertrophy. => Can you spike hormones with shorter rest periods and whether that’s true and how it affects actual muscle building. => Why super sets are so effective and also practical and what the studies showed. => How long should you actually rest between sets and exercises for optimal muscle and strength gains. => How little it takes to maintain muscle and strength after you’ve spent years building it.=> How much does tempo and time under tension matter when it comes to training. => What does progressive overload really mean (most people got this wrong!).=> What is Brad excited about studying and researching right now and the future of fitness and performance. LINKS & RESOURCES:Brad Schoenfeld Instagram Book: The Science and Development of Muscle Hypertrophy Super Coach Mentorship Luka Hocevar YouTube Channel 

One of my closest friends and Mr. Coach and Culture is back on the pod for the 4th time—Martin Rooney. We dive into how to turn around the culture of a team, business, or family. As a proud Girl Dad, Martin shares values that helped raise four strong daughters.We also dig into his first fiction book, Blood Feud: Raising Cain.Martin is a fitness expert, entrepreneur, and founder of Training for Warriors—now in 200+ locations worldwide. A former US bobsledder, Division I track athlete, and two-time Guinness World Record holder, he’s consulted for Fortune 500s, elite military units, and NFL teams.This episode is packed with wisdom for anyone looking to lead—in business, sports, or at home.IN THIS EPISODE YOU’LL LEARN:=> Lessons from a decade of coaching track and field for his daughter’s high schools. => How the new generation of kids doesn’t care about your accolades and won’t listen if you don’t  ______ to grab their attention. => What does it mean if you have “culture vultures” and why you must instantly take these actions to change it. => Are you punishing everyone for the behavior of a few? This creates a negative culture. => The base of your culture starts with the big “T.”=> Culture never sleeps and how you can make sure that negativity doesn’t fill the space. => How Martin has influenced my culture of preparation of coaching and presenting. => The best culture leads to great communities and those can overcome great challenges and adversity. => The power of expectations and showing your family “how we do things here.” => Setting standards and how it pushes you to do things the right way, whether nutrition, training or changing diapers. => Guiding your team and family through the actions YOU take. => The power of belief and how Martin taught what one of the most powerful things you can do for your kids (and your clients).=> How I became a better speaker every year and which are the biggest lessons I learned. => Why you should hunt for skillsets at all times in your life. => Martin’s journey into becoming a fiction writer and releasing his first book. => The incredible origin story of how Martin started writing this book. => How to overcome the mental challenge of starting new from scratch and having to build something meaningful.=> Every day you’re either doing something to move your dream forward or you’re not. => The future of learning is changing and the old ways are dying- fast. How learning for coaches will look like in the future. => Martin is creating curriculum for a university, how is AI influencing learning of the future. => What Martin thinks are some dangers for the younger generation in schools. Live Momentous. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here. RP Hypertrophy. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount. TrainHeroic. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here.LINKS & RESOURCES:Martin Rooney website Martin Rooney Instagram Book: Blood Feud - Raising Cain Super Coach Mentorship Luka Hocevar YouTube

In this engaging discussion, fitness coach Jen Widerstrom—former head coach of The Biggest Loser and lead coach at Arnold Schwarzenegger’s Pump Club—unpacks the secrets of effective coaching. She emphasizes the importance of building trust and consistency for long-term client success. Jen shares insights into balancing client autonomy with necessary guidance and the value of real-world coaching experience. She also reflects on her unique journey in fitness, career pivots, and the importance of resilience training, especially for those over 40.

Dr. Mike Israetel, cofounder of RP Strength with a PhD in Sport Physiology, shares insights on lifelong athleticism and effective training strategies. He discusses the importance of strength training and dietary control to enhance performance while preventing injuries. Delving into the evolving landscape of weight loss drugs, Dr. Mike highlights how these could revolutionize health and coaching. Their conversation weaves together scientific principles with personal anecdotes, offering practical tips like gradual reconditioning for returning athletes.

I wanted to do this as the 200th episode but didn’t want to mess up the flow as I was shooting some great episodes, so it got 201st place. With that being said I wanted to share the insights of what I learned since starting the podcast almost 7 years ago. I’ve had some incredible guests over the years, there’s 250 hours of eduction on the show, and I’m thinking about how to do the next 200 episodes while creating as much value as possible through being curious myself, and giving my best value to everyone that is listening. Thank you to everyone that listens to the show, I love and appreciate you! IN THIS EPISODE YOU’LL LEARN:=> Start with why, corny as it is, Simon Sinek was right. => When to pick endurance and when to pick trends. One is going to win out the majority of the time. => The #1 trait I recognize in people that will continue to succeed long term even if they have setbacks in life and business. => What lesson Frank Kern taught me over lunch 10+ years ago that helped me build an audience of over 1 million combined over different platforms=> Why your destination is not that important but THIS is!=> The mistake I regret and what I would have done differently (and what tagline I’d put on the shirt to never forget). => The biggest currency in life that is not talked about enough and that has helped me grow the podcast. => How being hated on is a gift and here’s how to turn into something powerful. => The 4-step process I use to improve day in and day out. => The principle that will help you build your body, your business, your media, your relationship and everything in between (it’s also my screensaver reminder).=> Which unknown 50 cent book should everyone read and how the title is my recommendation of what the younger generation should do.=> The Vigor Ground core value that is my guiding compass in business and the podcast. => Why first impressions matter and 3 stories of how I created a great one with the right people. => Why the leader MUST keep the highest standard. => The power of scorecards, accountability and the right people around you. => Everyone loses their way at some point, that’s why you have to have this! => What does “taste the dish” mean and how most business owners don’t do it and it’s hurting them. => Starting is not the hardest part, the “messy middle” is where people quit; here’s what to do to avoid it. => Whatever you want to get great at, get to 100 (reps) as fast as possible.Shout out to our sponsors! Live Momentous supplements. This is my favorite brand of supplements that I have been taking for over 6 years and to be able to partner with them has been exciting as I get to recommend the highest quality supplements on the market, that have exactly what they say in them and they are all the highest quality ingredients (along with a no questions asked 30-day money back guarantee if you don’t like them). You can get 15% off by going here!RP Hypertrophy app. If you’re looking to build muscle in a proven way, science backed and individualized way, then look no further than the programs created by Dr. Mike Israetel and the RP Strength team. You will know exactly which exercise to do, how to do it, what sets and reps, tempos, and also weight adjustments you need to make to have the gains you’ve been looking for. You can also get $50 off for the year or monthly discount!TrainHeroic training app. This is the app I use for my Athlete for Life online programs, and it’s also the app we use for our semi private personal training at Vigor Ground Fitness and Performance. This is by far the most user friendly AND client friendly app on the market, which is why I choose for my online and in person/gym business. If you’re a coach you can try it out for free here: trainheroic.co/vigorlifepodcastLINKS & RESOURCES:Built To Last Gym MastermindSuper Coach Mentorship Luka's YouTube Channel