Vigor Life Podcast

Another Q & A episode with some great questions that led to a split episode diving into some training concepts, systems, and explanations, along with fitness business questions on productivity, work-life balance, marketing and scaling your business and more.  IN THIS EPISODE YOU’LL LEARN: => What are “resets” and how they can be very useful and effective in improving your joint health and your training sessions. => How to combine specific reset exercises with strength exercises for maximum effect. => Making “reset and rehab” type exercises more exciting for buy in of the client.  => What does position => pattern => load => expression mean, and how it will change your training once you understand this.  => Training smart doesn’t mean NOT training hard - that part is a prerequisite. => Is there any aesthetic benefit to training explosively and with plyometrics, I answer the question. => The best 3 day a week strength training program for MOST people.  => What metrics and focus do I prescribe clients on recovery days (this is something few people do). => Should you be on a structured program year round? You might gasp when I answer this one!  => The surprising answer to how to achieve work-life balance as a freelance coach.  => Going from a in person coach to opening your own facility, the first and most important steps.  => The top 3 tips for improving and increasing your personal training business next year.  => What to do if you’re experiencing a decrease in your personal training business.  => How I would set up a 1,000 square foot gym for optimal training (I did this twice in my career, both in Slovenia and in Seattle). => What is possible with online coaching as a secondary income stream? I break it down with real world examples of my own and my business coaching clients.  LINKS & RESOURCES: Vigor Ground Fitness and Business Summit 2024 https://www.vigorgroundfitness.com/vigor-summit-2024 Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

It was great to have Alyssa on the podcast after having her come out to Seattle and do a workshop with myself and Joel on all things cardio. She’s a wealth of knowledge, a training geek like myself, and also an athlete that has achieved some serious goals both in strength training and endurance running.  Dr Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business “Doc Lyss Fitness” and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time!  IN THIS EPISODE YOU’LL LEARN: => The biggest misconceptions when it comes to training for women, both strength and cardio.  => Why social media advice can stall results for many women, what to pay attention to. => The reason lifting heavy weights is so important for women and what does “heavy” really mean.  => The 3 most important factors for women when it comes to getting results, and taking care of your health.  => Why “high rep, low weight” lifting many women do is not the best use of time and energy. => The mistakes beginners make in training, the mistakes intermediate and advanced people make in training (that stops results). => The science of why its critical for women to do power and plyometric movements.  => Understanding sex differences in training: tailoring workouts for women.  => What does intelligent cardio training look like for women, how to balance intensity and volume.  => Zone 2 vs High-Intensity-Training: what’s best for women, and how much of it? => Why moderate training at high volumes is what’s stopping your results (and it’s what many women do).  => The myth and TRUTH about women, hormones and strength.  => What changes should you make with strength training and cardio when it comes to menopause.   => The language and communication of coaching when it comes to deciphering misconceptions in women’s training.  => The physiology of the menstrual cycle and how it affects energy, performance, and training. => Organizing strength training, cardio, and nutrition around the menstrual cycle. => Mastering the basics before worrying about “optimizing.” => What is “cycle syncing” and what happens through your cycle with respect to exercise. => Why taking time off training in a menstrual cycle may not be the best idea.  =>  Our thoughts on the commodification of women’s menstrual cycles and how this particular trend might be causing women to move less.  LINKS & RESOURCES: Dr Alyssa Olenick website   https://doclyssfitness.com/ Dr Alyssa Olenick YouTube  https://www.youtube.com/c/LittleLyssFitness?app=desktop Dr Alyssa Olenick Podcast https://podcasts.apple.com/us/podcast/the-messy-middle-podcast/id1528851577 Luka’s Courses and Workshops  www.LukaHocevar.com Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

This is another episode of our monthly program design episode where Jason Brown and I get together and answer questions and dive deep into program design, context and nuances of what work for different populations and our experience with coaching and designing programs with thousands of people in person and online. We share our best stuff to help you improve your own workouts, get better results, and stay away from nagging aches, pains, and injuries.  IN THIS EPISODE YOU’LL LEARN: => How to structure a results based program for a 30+ years old dad with a young child. => Jason shares a template that works for anyone wanting to build strength and muscle 2-3x a week. => Our thoughts on long term (yearly) programming and what we think REALLY matters.  => The surprising answer to what Jason believes people 18-25 years old, and 25-30+ years old should do in their programs (that most don’t!)  => How Jason has got the best results of his life by training less strength and more conditioning.  => Why twice a week strength training maybe a “cheat code” for a lot of clients and something they can stick to long term.  => Best “methods” for programming to keep clients engaged and coming back.  => Breaking down if you have 2, 3, or 4 days a week to train - how to structure your training day. => Coaching and implementing nutrition, sleep and lifestyle guidance to get your clients the best results.  => How and who to learn from on different platforms like Instagram, YouTube and podcasts. => The trick to seeing which programs are not based on real world results and are just “influencer workouts.” LINKS & RESOURCES: Jason Brown website   www.JasonBrownCoaching.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

Mark Fisher, founder of Business for Unicorns, shares insights on building successful gyms in the modern environment. Topics include shifting marketing strategies, common denominators in unique gyms, and the importance of relationship-building for sustained growth.

Experienced coach Tony Gentilcore discusses program design for real-world clients, focusing on compound movements and setting standards. He explores the concept of a 'trainable menu' for clients with injuries and discusses the benefits of customizing programs. The episode also covers self-determination theory in coaching practice and building a positive training environment.

I love learning and having conversations with coaches that are obsessed with both training and communication as much as I am. Lucy Hendricks is both, and she now educates on both topics, which is what made this episode both insightful and practical for every coach (and human being).  Lucy Hendricks, co-owner of a gym in Lexington, Kentucky, has created a sanctuary for people sidelined from exercise due to pain, chronic disease, autoimmune issues, or sedentary lifestyles.  Her gym takes an individualized approach, meeting clients where they are physically and mentally, and focuses on removing barriers and reducing anxiety to ease them into fitness. Lucy creates a supportive environment by building trust and understanding clients' goals, beliefs, past experiences, and values. Lucy went from being a coach's coach who used to teach the technical side of coaching and all things biomechanics, to now teaching a different, diverse set of skills that encompass all things communication and building real relationships.  IN THIS EPISODE YOU’LL LEARN: => When Lucy realized that her knowledge of training and biomechanics was not solving her clients obstacles and had to learn more => The difference at talking “to” people vs talking “with” people (many coaches do the former). => Many people think they need a different personality to be a great coach, that’s not the case (you can be an introvert). => How a coaching conversations workshop saved her business, relationship, and created a catalyst for success. => The 3 things that create a healthy client/coach relationship that you’re likely not working on (and can be a game changer!). => Lucy shares client examples of quality communication, as well as bad communication that leads to misunderstanding.  => Developing awareness, active listening skills, asking better questions, and setting boundaries; all skills you MUST develop. => How sales and marketing can and will improve your communication and coaching skills (many coaches avoid this). => Your skill to validate someone’s experience to be seen, understood and heard is a SUPERPOWER!  => Validation creates the environment to be vulnerable, here’s how to do it. => A BIG most coaches make in communication (DON’T do this) and how to fix it.  =>  How taking logic out of coaching can actually help you get better results at the “right” times.  => Why trying to bring the client into your (fitness) world doesn’t work, we have to go into theirs.  => 3 books you must read that will help you elevate your communication skills.  => Why you have to learn how to validate your own feelings before you do others (men struggle with this).  => An exercise you can do to work on your own validation (that you can also do with your team).  => How instantly trying to “coach” someone (which is a tendency for coaches), may be the worst thing you can do.  => Although you may be “right” you’re still not doing your job as a coach if you’re not ________. => The power of voice tonality and how it can influence your conversations.  => Why speaking classes/coaching, improv, and toastmasters could change your coaching career.  => The reason coaches don’t ask for enough feedback and the insight that will have you start hunting for it. => Every coach MUST role play to develop these skills, are you practicing? LINKS & RESOURCES: Lucy Hendricks  https://www.instagram.com/lucy_hendricks/ AMP Blueprint  https://ampperformancerehab.com/amp-blueprint-waitlist?fbclid=PAZXh0bgNhZW0CMTEAAaZKWhardiA_KgSR6JDym7Asn9X_zOG8639c_m6xLmfq67H0BCf5A4s2x2E_aem_AbxQIQNxrYAPWXY84c9XD3SUUOe2NS06-Qm99w247Qt6dt22kw5sKDvqNBOjqo96c2HrAsx0tRoglObujM_6MKeE Book: Crucial Conversations - Tools For Talking When Stakes Are High https://a.co/d/5KkE9LF Book: I Hear You - The Surprisingly Simple Skill Behind Extraordinary Relationships https://a.co/d/fofml5P Book: Brave Talk - Building Relationships In The Face Of Conflict https://a.co/d/fLSWKbl Book: Love Skills - The Keys To Unlocking Lasting, Wholehearted Love https://a.co/d/bNi1U57 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 created a carousel post with my 10 rules of building an athletic body after the age of 35 and it got a lot of interest and comments and while I feel it was a good post, as always, its hard to include a lot of context and insight with 8-9 slides and little text. I wanted to elaborate on the rules by going a little deeper with a podcast episode and give some more insight to my thoughts so you can implement these rules into your own training,  lifestyle and recovery.  IN THIS EPISODE YOU’LL LEARN: => Why you have to get absolutely and relatively strong and where most people go wrong with this (that many times leads to injuries). => The reason there is NO mandatory exercises and how I’ve got clients very strong when they told me they could’t “lift heavy.” => Why you must do sprints, jumps, throws and plyometrics at any age (and how to adjust it for any client). => When I use contrast pairings in a program and when I do speed, plyometric and power exercises stand alone. => When mobility training goes from something that’s good to do, to something that is mandatory - but only if you want to keep healthy joints. => Why you should work up to sprinting every week and the reason that will keep you younger longer (as well as regressions for clients that can’t do it yet).  => The benefit of lifting pretty heavy and light weights fast and how it can improve performance, athletic ability, and help you recover faster and save your joints. => The secrets to recovering better and faster after the age of 35 (you can’t do the same thing you used to do and “push through” to better results).  => What does “managing stress” really mean and how to improve your results with my “bathtub analogy.” => What does nutrition to fuel your training, help you recover, as well as improve performance look like.  => Don’t stop training when you’re injured, how to train around injuries and not through them (and an insight on how to have big gains when you get injured).  => How to build your cardio engine for sports or be prepared for any athletic activity.  => The reason you should play sports and if not, how to adjust your training to prepare you for any sports performance (whether it’s playing with your kids or going to play a pick up game of basketball).  => Avoid this weekend warrior mistake that leads to injuries and do what I recommend instead.  Vigor Ground Fitness and Business Summit https://www.vigorgroundfitness.com/vigor-summit-2024 Semi-Private Personal Training Program Design and Coaching Workshop https://lukahocevar.com/semi-private-training-workshop-order/ Athlete For Life Program (app)  https://marketplace.trainheroic.com/workout-plan/team/team-vigor?attrib=584077-ig 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 and yet it’s always a pleasure doing an episode with my brother Martin Rooney. You can guarantee that Martin will spit fire about coaching, culture, and the lessons he’s learned along the way of being a leader in this industry for almost 30-years.  Martin Rooney is an internationally-recognized entrepreneur, fitness expert, sought-after presenter and best-selling author. Martin is the former COO of the Parisi Speed School, a youth sports performance franchise with over 80 locations nationwide and is the founder of the Training for Warriors system. The TFW System is now operated in over 200 facilities in 20 countries worldwide and Martin’s programs have been used by over one million youth athletes and adults.    As a presenter, Martin is regularly in front of over 10,000 people per year and has consulted Fortune 500 companies such as Marriott International, Nike, Prudential and Hasbro. Martin has also conducted training and development programs for Military Organizations including the Army Rangers and Navy SEALs, and has coach at and advised professional teams such as the NY Jets, Cincinnati Bengals, Carolina Panthers and NY Giants.  His university consulting clientele has included Arizona State University, University of Alabama, Oregon State University, Auburn University, Rutgers University, University of Tennessee Chattanooga and Montana State University. Martin has also been a training representative for Adidas. As a coach, Martin has been listed in the top 100 Most Influential People in Health and Fitness for the last 5 years and in 2015 Martin was inducted into the Personal trainer Hall of Fame.  Over the last 15 years, Martin has traveled to over 35 countries to help prepare world-class athletes and teach trainers, coaches and students. Martin has trained hundreds of athletes from the NFL, MLB, UFC, NBA, WNBA, and Olympics.  IN THIS EPISODE YOU’LL LEARN: => Why taking time off to explore a topic, a skill, or yourself is critical for growth.  => What Martin did to challenge himself and see if what he preaches in his coaching and books works in the real world (again). => Why kids didn’t care about Martin’s accolades or who he’s trained, but what they really cared about was ______. => Two things you MUST build so that you can build a powerful culture.  => Martin breaks down how to build trust step-by-step.  => How important being consistent is when it comes to making a change. => Some strategies Martin used to turn the culture around that you can implement in your team, business or organization.  => How to stop behaviors that are negatively affecting the culture of the team (this is tough for most people to do).  => Why clarity and vision are SO important when it comes getting everyone on board with the mission.  => What I learned from being around Martin for a decade and a half, traveling the world together (if you do this you’ll be successful). => The best way to set your culture is by setting the example (you are the tip of the spear for your culture).   => How I created 4 x 6 cards from watching Martin Rooney preparing, and it was one of the best things I’ve done to improve client experience.  => The compounding effect of culture and how it can turn from something little to creating a championship team (and championship character). => How to keep yourself “on fire” so that you can help other people be on fire.  => The power of surrounding yourself with people that challenge you to always become better.  => A powerful story about character that will inspire you! => How to deal with people that are not on board with culture, specific examples you can use.  => How to make sure you’re separating being a parent and being a coach. LINKS & RESOURCES: Martin's IG: https://www.instagram.com/themartinrooney/ Book:Coach to Coach https://a.co/d/20XNO5c Book:High Ten https://a.co/d/20XNO5c Luka’s Site:  www.LukaHocevar.com Luka's YT: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

Jason Brown shares insights on training in your 30s, 40s, and 50s, focusing on adapting goals, balancing strength & conditioning, avoiding cardio misconceptions. He discusses optimizing training for stress management, long-term progress, and prioritizing health over muscle gain as you age. The episode explores isometrics, form, variety, and upcoming program design master class.

I dive into more of the last couple weeks questions and topics that you inquired about, diving into some deeper than others but giving you applicable advice from the real world, whether its training, nutrition, coaching or building a fitness business. Check out this weeks topics below.    IN THIS EPISODE YOU’LL LEARN: => The difference between training to get tired vs training to get better. => The biggest mistake people make when it comes to their training and why it lacks the results they want.  => The simple way to eliminate nutrition deficiencies in your daily meals.  => The key supplements that actually make sense to take to help your deficiencies (and not the hyped up sups to take your money).  => My “A,B,C method” to help clients eat the foods they love while achieving their goals.  => Nutritional displacement and how you can use it in your favor to eat less, get more nutrients and a leaner, healthier body.  => Mechanical drop sets, why they’re effective in building muscle especially when you’re shorter on time.  => 5 different methods of mechanical drop sets I like to use in my clients training, with examples.  => Is training to failure more effective than training close to failure; what the research shows and wisdom says.  => My “2,1,0” system when it comes to training to failure in sets.  => How to develop your team up to coaching standards that you desire.  => How to run a successful challenge at your gym, simple breakdown and tips.  LINKS & RESOURCES: Luka’s Team Athlete For Life App: https://marketplace.trainheroic.com/workout-plan/team/team-vigor?attrib=584077-ig 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