The Strength Connection

In the 28th Episode of The Strength Connection Podcast, Mike and our special guest Head of Operations at Sleep Performance Coach UK, Gary Allman will talk about sleep optimization, dos & don’ts of sleep, global sleep culture, effects of alcohol, caffeine, & light on sleep. You will also learn how he lost 45 pounds by just improving his sleep.Join us in this insightful and captivating talk!In this chapter you will discover:(01:45) Introducing our special guest Head of Operations at Sleep Performance Coach UK, Gary Allman @Garyjamesallman https://www.sleepprocoach.com/ (02:15) How We Sleep by Mathew Walker, PhDhttps://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 (02:35) Shout out to Angus Buckle Linkedin: Angus Buckle(02:50) Sleep Performance Coaching by Gary Allman and Angus Buckle Linkedin: Angus Buckle Linkedin: Angus Bucklehttps://www.sleepprocoach.com/ (04:20) Gary’s origin story(06:55) Gary lost 45 pounds by sleeping better(07:30) Starting a business with Angus Buckle Linkedin: Angus Buckle(08:45) Gary’s lack of awareness about sleep schedules in past(11:00) Realizing sleeping can aid in weight loss(13:45) America’s sleep culture(14:00) The UK is sleep-deprived(14:30) Correlation of sleep and weight gain(18:10) REM sleep and recovery for High-Intensity workouts(22:50) Gary’s manual sleep tracking method(24:45) Sleep cycles vs sleep duration(27:50) Sleep tracker wrist band’s accuracy (Fitbit, Oura Strip, and Whoop Strap)(30:00) Effects of alcohol on sleep(32:25) Social Jetlag: Is catching up on sleep possible?(35:25) “Optimization doesn’t mean perfection. It means you are always working on and building on (your routine).” - Mike Kurkowski(36:10) Impacts of caffeine on sleep cycles(44:00) The efficient way of drinking coffee(45:25) Effects of late evening workouts on sleep(46:30) Best workout time for morning larks and night owls(48:00) Effects of sleep and body temperature on injury risks(50:40) The efficiency of Melatonin supplements(53:00) “There’s no substitute or no quick fix for putting yourself into an optimal health position for getting good quality sleep if your lifestyle is not fixed.” - Mike Kurkowski(53:40) Gary’s evening routine for optimal sleep(58:15) Gary’s sleep coaching process(1:01:25) Where to find Gary? @Garyjamesallman Facebook Page: Gary J Allman

In the 27th Episode of The Strength Connection Podcast, Mike and our special guest the Owner and Head coach at Hardstyle Kettlebell Montreal, StrongFirst team leader, and flexible steel instructor Louka Kurcer will talk about strength training, quick & the dead, simple & sinister, Religion, spirituality, and Buddist lifestyle and how Louka found more purpose after prison Join us in this insightful and captivating talk!In this chapter you will discover:(1:50) Introducing our special guest Owner and Head coach at Hardstyle Kettlebell Montreal, StrongFirst team leader, and flexible steel instructor, Louka Kurcer @Kettlebeast(2:10) The power of a consistent message(2:15) Shout out to Jhonatan Goodman Linkedin: Jonathan Goodman(4:10) The problem of getting distracted with too many methods and doing things poorly(5:30) Louka’s origin story(5:40) Louka spent 7 years in prison(5:50) Louka’s early addiction and his tough childhood(7:15) How Louka got caught(8:20) Religion, spirituality, and Buddist lifestyle(8:40) “It’s okay to be with myself all the time, just if you learn your mind you are okay with everything that happens.” - Louka Kurcer(9:00) Louka’s prison experience(9:40) Gym, Softball, and other activities in the prison(11:45) Prison worked as a catalyst Louka’s fitness journey(12:40) Learning hyperrealistic drawing and different mediums in prison(14:00) Studying Men's Fitness, Muscle and Fitness, Men’s Health, and Iron Man Magazine to get better result(14:50) Arnold Schwarzenegger's bodybuilding for men in prison @schwarzenegger(15:40) Creative full body workout to increase efficiency(17:00) Workout diary from day 1(17:25) Art and science of training(18:20) Using kettlebells after reading Pavel Tsatsouline’s @strongfirst books(19:45) Sticking with one program for a year(20:00) Creativeness of kettlebell training(22:05) Training was meditation and reduced stress level(22:45) Goal of become a personal trainer(23:00) Becoming a personal trainer and starting a business(23:30) Kettlebell club in Montrealhttps://kettlebellclub.ca/ (23:50) Learning business during the pandemic(24:50) Pavel Tsatsouline @strongfirst, a boss, mentor and friend(25:45) Studying Charles Poliquin, other powerlifters, and bodybuilders(26:25) Pavel Tsatsouline’s unusual approach(27:30) Shout out to Gray Cook @functionalmvmt, Brett Jones @brettjonessfg(27:50) “Leaders don’t ask to lead, they are called to lead” - Mike Kurkowski(35:00) Shout out to Karen Smith @_coach_karen_(35:35) “There’s always another way you can work with stuff.” - Mike Kurkowski(38:10) Shout out to Dan John @coachdanjohn(39:35) StrongFirst senior instructor Alexey Senart’s ZA Challenge(42:45) Shout out to Pavel Macek @pavelmacekcom(43:55) Simple & Sinister by Pavel Tsatsoulinehttps://www.amazon.com/Kettlebell-Simple-Sinister-Revised-Updated/dp/0989892433 (46:10) Learning through teaching(49:45) Prison and therapeutic community(53:45) “Dreams come true, if you spend time visualizing it and thinking it and wanting it, you can make it happen.” - Louka Kurcer(55:00) Louka’s training approach(58:55) Where to find Louka Kurcer? Youtube: Hardstyle Kettlebell Pro Instagram: @Kettlebeast https://www.youtube.com/c/HardstyleKettlebellMtl 

In the 26th Episode of The Strength Connection Podcast, Mike and our special guest CEO and founder of Alloy Personal Training and Alloy Franchise, Rick Mayo @coachrickmayo will talk about The Haircut Story, 1 on 1 coaching vs Group coaching, 97% retention and the importance of having a systematic approach for your business.Join us in this insightful and captivating talk!In this chapter you will discover:(2:00) Introducing our special guest, CEO and founder of Alloy Personal Training and Alloy Franchise, Rick Mayo @coachrickmayo(2:10) How Mike met Rick Mayo(2:50) The haircut story(7:50) Empowered to make your clients happy(11:40) Nobody cares how much you know until they know how much you care(13:50) Rick's anniversary!(19:00) “Pain is a great teacher”(22:00) The importance of a systematic approach in your business(23:00) Systemazing(24:30) Setting the Table by Danny Meyer https://www.amazon.com/Setting-Table-Transforming-Hospitality-Business/dp/0060742763 (26:20) Transition from 1 on 1 personal training to group training(29:00) The power of training small groups in your business(30:00) The lost art of connection(32:40) Why Rick doesn’t like the 1 on 1 business model(33:00) Rick explaining in detail the benefits of training groups(37:40) It’s typically more in the mind of the coach, not of the client(40:00) The type of businesses that took advantage of the pandemic(48:40) 1 on 1 coach is not a good business model because it’s expensive to hire the coach and it’s expensive for the client(51:20) Scalable system: Be in the right place, pick the right customer, have the right induction process, program and communication tool that connects the dots(52:40) 97% retention(55:00) Shout out to Artemis Scantalides @artemis_scantalides, knowing your worth(56:00) What happens with the client when they pay more(58:30) How to handle a client who doesn’t want to show up to the gym(1:00:20) Money is just a mechanism, not only to help more people, but it’s also a threshold to get people interested to show up (1:01:10) Focus on the transformation(1:03:10) We don’t talk money, we talk clients and goals(1:05:20) Where to contact Rick Mayo @coachrickmayo  https://alloyfranchise.com/ 

In the 25th Episode of The Strength Connection Podcast, Mike and our special guest host of The Future Of Fitness Podcast, host of The Black Diamond Podcast and founder of Level 5 Mentors, Eric Malzone will talk about serial entrepreneurs, managing anxiety and expectations of what could go wrong, and the meaning of entrepreneurship and podcasting.Join us in this insightful and captivating talk!In this chapter you will discover:(2:00) Introducing our special guest host of The Future Of Fitness Podcast, host of The Black Diamond Podcast and founder of Level 5 Mentors, Eric Malzone (2:50) A serial entrepreneur?(3:00) Rick Mayo @coachrickmayo, entrepreneur philosopher https://podcasts.apple.com/us/podcast/rick-mayo-finding-your-place-in-the-new-wellness-ecosystem/id1298732635?i=1000522999541 (4:00) Entrepreneurial in your my heart and my soul(4:30) Entrepreneurship is ups and downs(5:30) Eric’s early athlete performance (7:20) The serendipity call(10:50) Fear setting, shout out to Tim Ferris @timferriss(11:40) Courage is Calling Ryan Holiday @ryanholiday https://ryanholiday.net/applying-growth-hacking-to-a-book-and-to-getting-ahead/ (11:50) Manage anxiety and expectations of what could go wrong(12:40) “We suffer more imagination than we do in reality”(14:10) Living each day as if it was the last(16:00) From fitness business to living in the mountains for a while(18:30) Step by step process to sell your Gym: Evaluation - buyers - NDA - advisors(22:10) Eric’s favorite Island(22:50) The importance of travelling(23:20) Shout out to Fit Foodies on Wheels(23:40) Food is what makes us similar(26:50) The Future Of Fitness podcast https://podcasts.apple.com/us/podcast/future-of-fitness/id1298732635 (27:30) How to trust people and how to ask the right questions(29:40) Podcasting is a business(33:00) We’re never completely engaged?(34:00) Start with the end goal in mind(34:20) “Everyone overestimates what they can do in 1 year and they underestimates what they can do in 10”(35:30) 4 years of podcasting(40:00) Don’t work yourself to a corner, make sure you’re productive(40:10) What does success mean to you?(40:30) “Success to me is living a life that doesn't necessitate vacation” - Eric Malzone(41:40) Havin F Off fridays?(43:10) The power of slowing down to take time to evaluate what you really value(45:10) Traction: Get a Grip on Your Business by Gino Wickman https://www.amazon.com/Traction-Get-Grip-Your-Business/dp/1936661837 (45:50) Entrepreneurship is not for everybody(47:00) The difference between and entrepreneur and a business owner(51:50) The future of fitness podcast(55:40) Shout out to Jonathan Goodman @itscoachgoodman(56:40) Does having a huge following make you a good coach?(58.10 Where to find Eric’s podcast? Linkedin: Eric Malzone https://podcasts.apple.com/us/podcast/future-of-fitness/id1298732635 

In the 24th Episode of The Strength Connection Podcast, Mike and our special guest Founder and creator of the Personal Training Development Center, author of 11 books Jonathan Goodman will talk about following the basic principles of adaptation, Scarcity vs Abundance mindset, you don’t need to get half naked to get on Instagram and the purpose of bringing the fitness industry together.Join us in this insightful and captivating talk!In this chapter you will discover:(1:40) Jonathan and his coffee :)(2:20) Introducing our special guest Founder and creator of the Personal Training Development Center, author of 11 books Jonathan Goodman @itscoachgoodman(2:30) Mike is in the fitness industry since 2008(2:40) 2011 and the building of PTDC(3:10) Bringing the fitness industry together(4:00) People don’t take action cause they think that everything they do might be wrong(5:00) There’s only 1 way to get into shape, following the basic principles of adaptation: Specificity, individualization, progressive overload(7:00) Is copying big people's IG pages smart for business?(10:40) You don’t need to get half naked to get on Instagram(14:20) Scarcity vs Abundance mindset(17:30) Start writing now and don’t stop writing for 10 years(18:20) Using and Facebook and Instagram for lead gen(20:10) “In life you get what you want by giving other people what they want” - Jonathan Goodman @itscoachgoodman(22:00) Knowing your ideal audience and what they want, then knowing what Instagram wants(26:00) Jonathan studying residential investing for 6 months(29:30) “Support other people and you will do better as a result” - Jonathan Goodman(31:30) Vision boards and blueprints(32:20) Talking and connecting with more and more people is one of the keys to success(34:20) Asymmetric skills(35:50) Invest in skills that will serve you for life!(37:30) Selling what clients need, or what it’s best for investors?(39:30) If all you want is the profits, you won’t connect emotionally in a deeper level(40:10) Automation analogy(41:10) Trainers become trainers because they’re passionate about training(44:20) Learn how to write, learn how to think(44:50) Asynchronous communication(45:10) The true importance of writing and communication(47:00) We suffer more in imagination than we do in reality(47:20) “If you feel that you need to insert an emoticon in order to be understood properly, you did not write that message well” - Jonathan Goodman(53:40) Where to follow Jonathan Goodman @itscoachgoodman https://www.instagram.com/itscoachgoodman/ 

In the 23rd Episode of The Strength Connection Podcast, Mike and our special guest StrongFirst Director of Education and Functional Movement Systems Advisory Board member, Brett Jones will talk about your #1 fear, the importance of the way you deliver your message, specific breathing sequences for specific exercises and sets and what it means to be a leader to create better instructors.Join us in this insightful and captivating talk!In this chapter you will discover:(2:00) Introducing our special guest StrongFirst Director of Education and Functional Movement Systems Advisory Board member Brett Jones @brettjonessfg(2:20) Brett Jones is back from France!(4:10) People’s #1 fear is public speaking(4:40) Never split the difference by Chris Voss https://www.amazon.com/Never-Split-Difference-Negotiating-Depended/dp/0062407805 (5:00) The importance of how to modulate your voice(7:00) 70% of what we do is body language(9:30) Creating better instructors(10:30) The difference between thoughts and feelings(14:00) Shout out to Jocko Willink(15:10) “If you have to be involved in everything, you’re not really a leader” - Brett Jones(17:30) If you give kids the opportunity to lead, they will embrace it in a great way(19:30) Extreme Ownership by Jocko Willink https://www.amazon.com/Extreme-Ownership-U-S-Navy-SEALs/dp/1250067057 (24:30) “Retention is not preventing people from leaving but giving people a reason to stay”(26:40) Sometimes the right answer is “It depends”(27:50) “I’ve been through enough to know what not feeling good feels like” - Brett Jones(29:30) Strength aerobic and ballistics(31:00) Single bell training(32:00) The importance of having a partner :)(40:40) Work constraint Vs time constraint(41:40) Work time Vs Recovery time(42:30) Specific breathing sequence for specific exercises and sets(44:50) You should really do the math of the exercise, before you do the exercise(49:50) “The wonderful thing about physicality is we gain so much control” - Brett Jones(55:00) “We are holding ourselves to our expectations” - Brett Jones(55:50) The 7 Habits of Highly Effective People by Stephen R. Covey https://www.amazon.com/Habits-Highly-Effective-People-Powerful/dp/1982137274/ref=sr_1_1?keywords=7+habits+of+highly+effective+people&qid=1638534580&s=books&sr=1-1 (1:00:10) Do everybody would do better with COVID if they’d be fit(1:01:20) Connection, Mike and his first coach story(1:02:30) The ability to make eye contact with somebody and connect with somebody(1:04:20) Never lose a chance to be kind(1:05:00) When will Brett's next book be live?(1:05:10) Follow Brett Jones @brettjonessfg here https://www.instagram.com/brettjonessfg/ 

EPISODE 22Brian Grasso: Transactional VS Transformational ProspectsIn the 22nd Episode of The Strength Connection Podcast, Mike and our special guest speaker and author of Mindset Matters Most and Audacity Of Success, Brian Grasso will talk about people buy how you make them feel, the importance of emotional intelligence for athletes, as you go your business goes, Brian’s business strategy, and the difference between Transactional VS Transformational prospectsJoin us in this insightful and captivating talk!In this chapter you will discover:(2:00) Introducing our special guest speaker and author of Mindset Matters Most and Audacity Of Success, Brian Grasso(4:30) “It’s ok to look in the mirror, and realizing that maybe we’re not as good job as we’re capable to” - Brian Grasso(8:10) It’s not about information(8:55) People buy how you make them feel(9:30) “Retention is not preventing people from leaving, it’s constantly giving them a reason to stay” - Michael Kurkowski(14:00) The importance of emotional intelligence and mindset for athletes(19:30) Be consistent, be happy, be accomplished(23:40) What was the feedback of the athletes when they just started with this?(25:00) People love being feel, seen and heard(28:00) The legacy of Kobe Bryant and his alter ego(32:00) How easily you can lose connection with your spouse and kids if you don’t scheduled a time with them(36:20) When you take care of yourself everything goes better(36:40) “As you go your business goes” - Brian Grasso(36:45) Transactional VS Transformational prospects(39:50) Audacity Of Success book by Brian Grasso(40:00) “We are not pushed into action by thought, we are pulled by feel” - Brian Grasso(40:30) You can’t separate mind and heart(46:00) The power of culture in business(47:00) where do you want your business to be in 1 year from now(47:40) Where you need to be in 90 days(48:10) “Entrepreneurs think too much, they don’t act enough” - Brian Grasso(54:40) Instant gratification and noise all over the place(58:20) Get sunshine(58:50) Control how you wake up and how you go to bed(1:00:00) Change is inevitable, but we try not to change(1:02:00) Where to reach out to Brian Grasso? https://web.facebook.com/brian.grasso (1:02:30) Mindset Matters Most and Audacity Of Success, Brian Grasso https://www.amazon.com/Mindset-Matters-Most-LIMITATIONS-SELF-DOUBT-ebook/dp/B01E2NUS0W 

In the 20th Episode of The Strength Connection Podcast, Mike will talk about gratitude. HAPPY THANKSGIVING!Join us in this insightful and captivating talk!In this chapter you will discover:(1:00) Gratitude is a super power(1:40) It’s great to be grateful on thanksgiving but make sure to be grateful everyday of the year(2:30) Reflection times(2:50) Shout out to Brian Grasso and Brett Jones @brettjonessfg(4:00) Is gratitude a motion?(4:30) “Gratitude is a container of emotions”(5:20) Being able to find gratitude in every emotion that we have is a very worthy goal (6:00) Mike’s thanksgiving 4 years ago(7:40) Mike met Chris and Lindsay(8:30) Why did Mike start with meditation, breathwork and writing(9:15) If you’re gonna blame people for the hardships and the trouble in your life, you better thank them as well cause no matter what there was some strength and power that came out of that(10:30) Is there something I can be grateful for from this?(13:00) It’s ok to feel your emotions(14:50) Faith and prayer(16:00) Gratitude is a super power(17:20) When you feel grateful you feel alive(18:40) Thanksgiving allows us to reflect(19:10) HAPPY THANKSGIVING!

In the 19th Episode of The Strength Connection Podcast, Mike and our special guest NCSF Certified Personal Trainer, StrongFirst SFG II, USA Weightlifting Level 1 Sports Performance Coach and owner of Semper Stronger, Rebecca Rouse will talk about learning discipline through gymnastics, aesthetics VS performance, expanding your comfort zone, keeping your skills sharp and the incredible power that comes when saying YES.Join us in this insightful and captivating talk!In this chapter you will discover:(2:00) Introducing our special guest NCSF Certified Personal Trainer, StrongFirst SFG II, USA Weightlifting Level 1 Sports Performance Coach and owner of Semper Stronger, Rebecca Rouse @rebecca.rouse(2:50) Rebecca origin story(3:00) Learning discipline through gymnastics since a young age(4:00) Personal Training certification in college(6:20) “If you have a gymnastics background you can pretty much do any sport” - Rebecca Rouse(7:40) How did Rebecca start training with kettlebells?(8:20) Meeting Strongfirst @strongfirst(10:00) About Iron Maiden and Beast Tamer(11:10) Shout out to Fabio Zonin @x_fab_69, crazy story(12:20) Rebecca’s mindset change on what truly “healthy” means(15:20) Aesthetics VS Performance(15:40) The community support in weight lifting(16:10) From personal training to management(16:40) Management position at 24(17:15) “What’s the next challenge I can tackle”(18:40) Extreme Ownership by Jocko Willink https://www.amazon.com/Extreme-Ownership-U-S-Navy-SEALs/dp/1250067057 (19:20) Legacy by James Kerr https://www.amazon.com/Legacy-Sports-James-Kerr/dp/153181218X (19:40) Both managing and training(20:30) Keeping your skills sharp(27:00) From management to owning a business(28:20) The comfort of only following a program(31:20) Semper Stronger http://semperstronger.com/links/ (32:40) Shout out to Greg Everett @catalystathletics(33:00) The beauty of training with kettlebells at home(34:00) Transition from training in person to online(36:00) “The biggest thing of being a leader, is knowing when to step back when and to let the person to make their own mistakes” - Jocko Willink (36.20) “Sometimes all you have to do as a coach is to give a thumbs up and move from there” - Brett Jones @brettjonessfg(44:00) The power of saying YES(48:00) “Before you start doubting yourself, just say yes” - Rebecca Rouse(50:10) Being a beginner, shout out to Abel James @fatburningman(50:40) Being ok with being a beginner (52:00) What is Rebecca working on currently?(55:30) “Just show up and enjoy the process” - Derek Toshner @tnt_adventure_fit(55:40) Focus over discipline https://www.buzzsprout.com/1860981/9542207-16-michael-kurkowski-focus-over-discipline (59:40) Where to follow Rebecca Rouse @rebecca.rouse https://www.instagram.com/rebecca.rouse/