My friend and owner of HIDEF Physical Therapy Zach sat down with me to grill me about training clients and the principles and foundations of getting results over the short and long-term, what really matters and where people get it wrong. I felt time flew by but we ended up doing a bit under two hours of deep dive into what creates successful programs and coaching and things that aren’t talked about enough in the real world.  IN THIS EPISODE YOU’LL LEARN: => What’s the foundational piece of strength training that has to be in place for anything to work.  => The multi-step program design process you must go through to create the best possible program for each individual client.  => The 7 training principles, what they mean, and which ones matter most.  => Why discovering these 4 things about your client will then lead to determining the training template.  => While progressive overload is one of the most important principles, this is THE key principle people miss.   => How much does the “interference effect” matter and can you train strength, power, and conditioning together.  => Using the R7 program design principles with the foundational training principles to create a program for clients that works every time.  => How to develop multiple things such as improving movement, becoming more athletic, building strength and muscle, as well as getting “fitter.” => The difference between bodybuilding training and what most clients want.  => Why communication and problem solving skills can be the missing piece to getting the best results with clients.  => The “hidden” mistakes people make that puts a halt to their gains in the gym. => What I think about people commenting “thats a horrible muscle building exercise” on social media. Rant!  => The principles of results based training you can only learn in the gym and not through theory and books.  => Why the “Athlete for Life” model of training is what most people really want (even if they don’t know it).  => What is the “SRA” training principle that most people mess up on, and get stuck with progress.  => Why variation is important but not as important as you may think (unless that is your type!).  => How to progress based on your neuro type, small adjustments that can create big gains.  LINKS & RESOURCES: Luka’s Courses and Workshops  www.LukaHocevar.com Athlete For Life: Compound-V 8-week Training Program www.LukaHocevar.com/compound-v/ HIDEP Physical Therapy https://www.hidefpt.com/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I’ve been of Nir’s work starting with his first book “Hooked” that really dove into how to lock in behaviors and how companies get people to repeat behaviors. The second was “Indistractable” which has been very powerful since like most people, I get distracted! It was great to dive into the science, strategies, and tactics to help you improve your attention, not get distracted, and get work done that matters!  Nir Eyal writes, consults, and teaches about the intersection of psychology, technology, and business. Nir previously taught as a lecturer in marketing at the Stanford Graduate School of Business and the Hasso Plattner Institute of Design at Stanford. Nir co-founded and sold two tech companies since 2003 and was dubbed by The M.I.T. Technology Review as, “The Prophet of Habit Forming Technology” Bloomberg Businessweek wrote, “Nir Eyal is the habits guy. Want to understand how to get app users to come back again and again? Then Eyal is your man.” He is the author of two bestselling books, Hooked: How To Build Habit Forming Products and Indistrcatable: How To Control Your Attention & Choose Your Life. His books have resonated with readers worldwide, selling over 1 million copies in over 30 languages. Indistractable received critical acclaim, winning the Outstanding Works Of Literature Award as well as being named one of the Best Business and Leadership Books Of The Year and one of the The Best Personal Development Books Of The Year by Audible. The Globe and Mail called Indistractable, “the best business book of 2019.” In addition to blogging at NirAndFar.com, Nir’s writing has been featured in The New York Times, Harward Business Review Time Magazine and Psychology Today.  Nir invests in habit-forming products that improve users’ lives. Some of his past investments include Eventbrite, Anchor.fm (acquired by Spotify), Kahoot, Canav, Homelight, Product Hunt, Marco Polo, Byte Foods, FocusMate, Dynamicare, Wise App and Sunnyside.  IN THIS EPISODE YOU’LL LEARN: => Distraction is not something that happens to us it is an action that you took.  => Shocking data about how much of your distraction comes from an external trigger (ping, ding or ring of your phone, or people)! => We get distracted not by what is happening outside of us but rather because whats happening inside of us.  => What REALLY motivates us (it’s not what you’ve heard over and over again)! => How boredom, loneliness, fatigue, anxiety, stress, are the true culprits of our distraction.  => How food is a big distraction from internal triggers and how diets, fitness, and lifestyle have a lot in common with productivity.  => Time management is really  ____________.  => What you should and shouldn’t be doing with e-mail and meetings.  => Why to do lists are one of the worst things that you can do for productivity.  => How to turn your values into time and a powerful schedule that will help you achieve the most you ever have.  => Control the inputs, not the outputs.  => Why not scheduling important relationships is one of the biggest mistakes you’re making. => Real strategies that work on how to hack back on external distractions that are throwing you off and making your day busy and not productive.  => The 3 pacts that will have you performing  at levels you’ve never experience before.  =>  Nir and Luka get vulnerable and share what they have implemented to become more indistractable.  => Why changing your environment, hiring mentors, and finding a tribe can be a superpower.  => How to create an indistractable workplace.  LINKS & RESOURCES: Nir's Site: https://www.nirandfar.com/ Book: Indistractable  https://a.co/d/3Ndjbrl Book: Hooked https://a.co/d/iVUe8Jk Luka’s Courses & Workshops  www.LukaHocevar.com Vigor Life Podcast  https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka's YouTube  https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Learn about the importance of sprinting for body and performance, unique set and rep schemes for strength building, and tips for building an online coaching business. Discover the value of continuous learning, individualized programming, and creative exercise variations in fitness training.

It was great to have Eve Guzman on the show. After speaking at the same events, we got to chat about how to sustainably lose weight for good, nutrition coaching, and building an educational business that helps coaches help clients.  Eve Guzman, MLS (ASCP), is a nutritionist, personal trainer, business coach and CEO of MacroU, which aims to help women ditch fad diets, lose weight effectively, and build their metabolism through evidence-based coaching. She has personally lost more than 150 pounds through exercise and her macro nutrition philosophy, going from obese to a nationally qualified figure competitor. She inspires and educates women worldwide on ways to create sustainable healthy lifestyle changes to become their best selves. Eve’s mission is to see all women achieve real body goals by eating the foods they love for the rest of their life. Eve is the creator of the Macro Nutrition Coaching Certification (Macro Mentorship) a 4-month NASM, AFAA, and ISSA approved CEU group coaching certificate program plus business course for health coaches. IN THIS EPISODE YOU’LL LEARN: => The sneaky ways calories creep into our daily nutrition without paying attention to it (you won’t believe how much!). => How Eve finally discovered to lose 150 lbs and kept it off for good.  => What gimmicks, fad diets and quick fixes did Eve try and what were her results. => The 3 key principles everyone must apply to have long term weight loss and health success. => Why the short term solutions you’re seeking out are crushing your long term success.  => The shocking truth of how much the average American underestimates their daily calories.  => Why tracking and data is so important and what to do if someone doesn’t want to track their food. =>   “I don’t eat that much” really means _________ . => How one meal a week can derail your weight loss efforts - you must hear this scenario.  => Eve and I discuss the biggest culprits for things that have a lot of calories that we don’t think about but eat often.  => The number one thing you must do as a coach and how not doing it will break trust and prevent you from helping the client. => What to do when clients come to you after watching a diet documentary and want to do it.  => Strategies to eat the foods you want and still get the results you’re seeking. => How Eve built her nutrition coaching business through word of mouth and referrals.  => The key components to building and maintaining a successful long term online nutrition coaching business.  LINKS & RESOURCES: Eve Guzman Instagram - https://www.instagram.com/eveguzmanofficial?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== The Macro University - https://www.themacrouniversity.com/ Vigor Ground Fitness and Performance www.VigorGroundFitness.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I wanted to share the principles and strategies I often talk about with clients to help them create sustainable change with their body and health. This speaks both to you as an individual looking for change or to coaches helping clients achieve meaningful change. There’s so much confusing information out there that it makes it harder to begin or to stick to something that will actually help you improve how you look, feel and perform.  I share principles, as well as strategies, tactics, and examples of how to attain true change, one that sticks for good and that most people can take on.  There’s theory, and then there’s application and real world experience of applying research. I share the real world experience and examples of how you can make 2024 your best year yet when it comes to your body.  IN THIS EPISODE YOU’LL LEARN: The principles that nutrition success is built on and what NOT to do!  The 6-steps that you must follow as a coach or client to win at changing your nutrition, health, and body.  Your current results are based on your behaviors today, the desired results you want will require these behaviors.  Why everything should being with an assessment, you can’t get a path without typing in “point A” on the GPS.  Does calorie counting matter? How much? What are alternatives to calorie counting that work? The absolute #1 habit you must develop, and it’s not what you think it is.  When you should weigh in daily and when not to. The 2 most important things to track at the beginning of your nutrition change.  Does tracking carbs and fat matter at all when it comes to macros. Creating your daily meal plan that is simple, stress free, and effective.  How many meals per day should you eat for your goals and should you intermittent fast.  How strength training, cardio, and stress affect your calorie intake and daily nutrition.  What you MUST know about your food environment or it could be the obstacle that prevents you from changing.  The breakdown for calories, macros, and habits whether you’re trying to lose fat, gain muscle, or do a body recomposition.  Which supplements make sense and which are a waste of money.  Why journaling makes sense for training and nutrition.  What every successful body transformation has in common.  LINKS & RESOURCES: Athlete For Life: Compound-V 8-week Program www.LukaHocevar.com/compound-v/ Vigor Ground Fitness and Performance www.VigorGroundFitness.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It’s been a while so I went back through a pile of questions I’ve had from the past and organized them into training and nutrition questions, as well as coaching and business questions.  I break down the show and answer the training and nutrition questions in the first part of the show (up to 58 minutes) and the coaching and business questions the second part of the show.  I didn’t get through them all but we have plenty for another episode coming up in the near future. IN THIS EPISODE YOU’LL LEARN: How long should you expect to lose the last bit of fat around your abs. How to program/structure performance training while not sacrificing your hypertrophy gains. The simple framework I use to manage my meal prep with a crazy busy schedule. Why will keeping a logbook make 2024 your best training year yet.  Should you be using mixed cardio methods in the same session, if so, which ones.  Using tests to determine which areas of fitness you need to work on.  The rarely talked about principle to keep you jacked and lean in your 40’s. What you need to do to regain and rebuild your speed and power. One of the most important factors in cardio training that gets overlooked, and why you MUST pay attention to it.  How to supercharge your learning and knowledge as a coach, forever.  Why you’re stuck at 50-70 clients at the gym and what to do about it to grow.  The 3 little tricks I use to create a lot of quality content on multiple platforms that will save you 7 hours per week.  My equipment list that’s a must for starting a small group personal training business.  Using cardio based monitoring to individualize group training and stay ahead of the curve.  The surprising truth about how important it is to get leads from social media. Is it possible to become a top tier trainer, reputation wise and financially, while staying in your garage.  The technologies and systems you MUST have as a start up training business.  And much more….. LINKS & RESOURCES: Athlete For Life: Compound-V 8-week Program  Vigor Ground Fitness and Performance www.VigorGroundFitness.com Luka’s Courses and Workshops  www.LukaHocevar.com Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

In this podcast, the host and guest discuss the Athlete for Life model of training, the importance of mindset and growth, and winning in life. They touch on the role of strength training in injury prevention, the importance of speed and power training for older clients, and the influence of Parkinson's disease on training. Additionally, they explore the benefits of incorporating athleticism into general population workouts and the pros and cons of machines vs. free weights.

I met Dr. Christle at an event we were both speaking at in Edmonton, Canada and after listening to her presentation, I knew I needed to get her on the podcast and talk about weight loss drugs, the why, what, how, and the misconceptions, challenges, and stigma around them as well as when they make sense, when they don’t, and the upsides and downsides. I wanted to learn more as I have clients on them and wanted to better navigate the space (it’s also something every coach should listen to as these conversations will become more and more frequent).  Dr. Christle Guevarra holds a Bachelor of Science in Chemistry and a Minor in Mathematics from San Francisco State University, a Master of Science in Organic Chemistry from the University of Wisconsin-Madison, and a Doctor of Osteopathic Medicine from the Western University of Health Sciences. Passionate about education, she was awarded a Pre-Doctoral Teaching Fellowship at the Western University of Health Sciences, where she taught first- and second-year osteopathic medical students.Christle completed her Family Medicine residency at Crozer Health in PA, where she was awarded “Resident of the Year.” She then completed her Sports Medicine fellowship at the University of Nevada Las Vegas, where she worked with Division I Football, professional (boxing, MMA, basketball), and recreational athletes. Currently, she maintains a telemedicine private medical practice and also serves as an official traveling Team Physician for US Figure Skating. As a firm advocate of Exercise Is Medicine, Christle believes in “practicing what you preach.” A former champion competitive powerlifter, she now enjoys lifting for physique enhancement while also training for Brazilian Jiu Jitsu. IN THIS EPISODE YOU’LL LEARN: What got Dr. Christle into medicine and the desire to be a doctor and jump to evidence based fitness. The shocking history of weight loss drugs and why theres a foundation of skepticism.  Semiglutide, Ozempic, and Wegovy, origins, do they work, how they work, and who should consider taking it.  What made Dr. Christle decide to start taking weight loss drugs herself and her thoughts, insights and experiences around it.  The stigma, judgement and sometimes shame of taking weight loss drugs.  The two missing ingredients that are a must when it comes to having success with weight loss drugs. Calorie restriction, hunger, and what the day to day is like when it comes to weight loss drugs. Is there a rebound weight gain after getting off the drugs, how much to expect, and how to battle it. Insights on dosages and whether the recommended dose is the right one for you specifically.  Side effects, both short and long-term, and the future of weight loss drugs (as well as other possible huger reducing drugs). Should the drugs be taken for a shorter period, for good, or not at all. Thoughts about calories and protein while on the drugs and how to improve your outcomes when you do not feel like eating.  How important strength training and exercise is when it comes to long term sustainable weight loss.  Why weight loss drugs may be the gateway for some to start exercising.  LINKS & RESOURCES: Dr. Christle Guevarra Instagram  https://www.instagram.com/dr.christle/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

I met Joey as a coach in the fitness industry that was great at what he did and helped clients transform for close to a decade. From there her went online and built a six figure online coaching business and started to really understand copywriting, marketing, and especially offers and email marketing. He fell in love with it and has become a go-to high level copywriter and email marketing expert that helps blow up (all types) of businesses and it was great catching up and talking actionable steps for coaches to improve their copy, marketing, and email skills.  Joey Percia is a copywriter, marketing consultant, author, and fish taco slayer.  Over a decade ago after receiving his Master's degree in Exercise Science, Joey began traveling, learning, and being mentored by top health and fitness coaches. Now he writes and consults for some these same coaches who credit his approach to copywriting and marketing as “genuine, refreshing, and bad*ss.”  Although Joey primarily works with health and fitness businesses he’s had rockstar clients in many different industries including dating, pharmacy, cannabis, habit-building, digital marketing, online business development, self-development, real estate, chiropractic, and more.  Joey also writes about direct response marketing, fitness, business, and life on his blog.  IN THIS EPISODE YOU’LL LEARN: How Joey went from being a successful in person coach to transitioning online. What did it take, and how long, to build a 6-figure online coaching business. What Joey did that everyone else was doing that DIDN’T WORK.  Why building the skillset is THE most important thing, and its something no one can take away from you. If you’re a coach, you ARE in the business of marketing, doing avoid it!  How marketing helps you become better at your coaching craft, a double whammy that will grow your business.  Joey breaks down a simple strategy of how you can instantly improve your marketing communication.  Copy is both emotional AND logic, and we must be like lawyers and structure our point in a certain way.  My secret strategy to attract more of your best clients with just a pen and a journal. The Pixar story framework in emails with an indirect offer that will help you get new leads and clients weekly. Marketing is pre-selling, it’s like moving people around the bases in baseball. Why the first month of doing things right with offers will crush it, and then it slows down; this is how you turn it around.  Why content can be so powerful and how to be omnipresent as the expert in your community. The “Super Signature” that will help you generate clients with every content post.  The reason you MUST repurpose content and how to do it effectively.  Turning one on one experiences into one to many content that can live for a long time and impact many thousands.  Joey’s APAA framework for writing great emails.  Why getting people to take action in emails is so important (hint: action is not just asking for the sale). My cheat sheet to writing great emails FAST. The list of email ideas I use to write headlines that people click and topics that engage people. How to build your email list with engaged followers (it’s not how it used to be).  LINKS & RESOURCES: Joey Percia site: www.JoeyPercia.com Joey Percia Instagram: https://www.instagram.com/joeypercia/ Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

In 2020 because of what was going on in the world we had to turn our live Vigor Ground Fitness and Business Summit into a virtual event. While I love live events and was disappointed that we couldn’t put it on, we were able to bring close to 30 presenters on virtually with an incredible amount of value for the audience. My conversation with Jordan was excellent and worth sharing with so many valuable nuggets, and while this conversation is years old, everything he talks about is relevant today. For any coach that wants to build an online business, really any business for that matter, this is a great listen! IN THIS EPISODE YOU’LL LEARN: When Jordan started his website and wrote articles without knowing an online business is even possible. Why the least read article Jordan wrote in 2012, led to Jordan training Gary Vaynerchuk in 2016. The biggest intent you must have behind creating your content. How Jordan blew up on Instagram, the most valuable insights. The number ONE thing you should be doing every single day on social media. Your brand is not your business and your business is not your brand. Jordan believes brand is ___________. Is it ok to post the same things or similar things over and over again? The best way to never run out of content ideas is to coach people. Why trying to sound smart could be the thing that stopping you from growing and help more people. You’re not interacting enough with your current followers! Here’s what you need to do. Jordan’s strategies for creating quality content you can use right away. All the WRONG things people focus on with social media that they shouldn’t care about. Jordan’s principles of powerful content. Every piece of content should have an “IPA”, discover what it is and why few people do it. How to best support and provide accountability to for online clients. How to deal with online clients that “ghost you.” What “calling bulls@*t” on someone’s nutrition is not going to help them improve or make you a better coach. Insights on dealing with challenging clients and how to turn it around to get them great results. LINKS & RESOURCES: Jordan Syatt website  https://www.syattfitness.com/ Jordan Syatt Instagram https://www.instagram.com/syattfitness/ Jordan Syatt Inner Circle https://www.syattfitness.com/join-my-inner-circle/ Jordan Syatt mini-podcast h Vigor Life Podcast (iTunes)  h Vigor Life Podcast on Spotify https://open.spotify.com/show/0gp1uXtwfRUcBkfS1P1uim?si=kcUu2vhPRwuxdV5kTzQrug Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber