180 episodes

Luka Hocevar is the owner of the nationally renowned Vigor Ground Fitness and Performance gym in Seattle and founding father of Vigor Move & Live in Slovenia, featured in Men's Health, Stack Magazine, Onnit Magazine, Entrepreneur Magazine, and on CBS.

As a leading fitness and personal development coach this Vigor Life podcast is an extension of what Luka coaches every day and will provide tips, stories, motivation and inspiration to help you forge daily habits for a better body—through fitness, nutrition and mindset—build better relationships, create purpose in your career/business, increase productivity, be happier, and succeed (success comes from succession as in the "next step" - constant growth and expansion in your life).

The Vigor Life podcast will help you piece together the puzzle pieces to your own extraordinary life.

Vigor Life Podcast Vigor Life Podcast

    • Health & Fitness

Luka Hocevar is the owner of the nationally renowned Vigor Ground Fitness and Performance gym in Seattle and founding father of Vigor Move & Live in Slovenia, featured in Men's Health, Stack Magazine, Onnit Magazine, Entrepreneur Magazine, and on CBS.

As a leading fitness and personal development coach this Vigor Life podcast is an extension of what Luka coaches every day and will provide tips, stories, motivation and inspiration to help you forge daily habits for a better body—through fitness, nutrition and mindset—build better relationships, create purpose in your career/business, increase productivity, be happier, and succeed (success comes from succession as in the "next step" - constant growth and expansion in your life).

The Vigor Life podcast will help you piece together the puzzle pieces to your own extraordinary life.

    EP 179: The Most Effective Strength Training and Cardio For Women, & Training Through Menstrual Cycles w/ Dr. Alyssa Olenick

    EP 179: The Most Effective Strength Training and Cardio For Women, & Training Through Menstrual Cycles w/ Dr. Alyssa Olenick

    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

    • 1 hr 1 min
    EP 178: Training Templates That Work, Program Design For Dads w/ Young Kids, & How To Keep Clients Coming Back w/ Jason Brown

    EP 178: Training Templates That Work, Program Design For Dads w/ Young Kids, & How To Keep Clients Coming Back w/ Jason Brown

    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

    • 1 hr 2 min
    EP 177: The Principles To Building A Successful Gym In Today’s Environment w/ Mark Fisher

    EP 177: The Principles To Building A Successful Gym In Today’s Environment w/ Mark Fisher

    It’s always a pleasure to catch up with my friend and incredible speaker and entrepreneur Mark Fisher. We dove into what the foundations are of building a successful gym in this day and environment.



    Mark and his “non-sexual life partner” Michael Keeler founded Business for Unicorns in 2016. They've since worked with many of the leading fitness studios across the US, the UK, and Australia. Past non-fitness clients include Sony Music, Sylvan Learning, Novus Surgical, and Security Scorecard. 



    In addition to BFU, Mark is the co-founder of Mark Fisher Fitness, one of the most unusual gyms in the fitness industry. With a reputation as the fitness home of choice for the Broadway community, MFF has made waves in the fitness industry for its unprecedented success and unique approach to culture. Living their mantra of “Ridiculous Humans, Serious Fitness,” MFF provides progressive fitness protocols in a delivery system of subversive humor, fantastical imagery, and outrageous antics.



    IN THIS EPISODE YOU’LL LEARN:

    => How the principles of building the gym are similar to what they have been but the environment, marketplace, methods and tools have dramatically changed, here’s what you need to know. 

    => What Mark has learned from owning a very unique gym that he has built in Manhattan (Mark Fisher Fitness) as well as two franchise gyms outside of NY - what are the common denominators.

    => Why marketing is a verb, and not a strong point for most coaches and gym owners - and why that must change. 

    => The 3 key things you MUST do as a gym owner that are non-negotiable. 

    => A simple framework for marketing action that Mark outlines that is key in getting results in building your book of business. 

    => Simple really is better and we break down 5 buckets you need to implement. 

    => The 3 phases people go through when opening a fitness business. 

    => Why the “build it and they will come” phase is short and should NOT be your strategy.

    => Why the bigger you get the better you must get at marketing and generating clients - we break down real world examples.

    => The digital marketer space is more competitive than ever

    => Mark discusses the “ground game” of organic marketing and why it should be something fit pro’s spend more time and energy on.

    => Mark shares actionable strategies for low and no cost that any fit pro can start using now. 

    => Why business partnerships (JV’s) are a great approach and here’s what biz owners do wrong developing them (and the RIGHT way to build them). 

    => Developing the team to do boots on the ground marketing (Mark shares what he does at his gyms). 

    => The power of communication and talking to strangers; and how coaches that do get many, many more leads. 

    => The follow up sequence that Mark uses in his businesses that works! 

    => What you MUST know about digital marketing in the gym business space. 

    => People check you out thoroughly BEFORE they ever reach out to your gym, which is why you need THIS. 

    => A unique approach on turning quality content into advertising for your business. 

    => Mark shares what to do if you’re not great or don’t enjoy doing creatives and content creation. 

    => Mark and Luka share specific content marketing strategies for gym owners (pick and choose). 

    => What is “3 mile famous” and why that’s more important than focusing on being online famous. 

    => E-mail marketing, social media, YouTube, blogs, lunch and learns, and more - what should YOU do. 

    => The sales process at Mark’s gyms and how to implement this into your own fitness business. 

    => Why you must have great front end offers and how to create them. 



    LINKS & RESOURCES:

    Business For Unicorns https://businessforunicorns.com/

    Business For Unicorns IG https://www.instagram.com/businessforunicorns

    Book: The Lil Gym Book Of Marketing Secrets https://go.businessforunicorns.com/gym-marketing-secrets

    Luka’s Courses and Workshops  www.LukaHocevar.

    • 1 hr 34 min
    EP 176: Program Design That Works For Real World Clients and the Trainable Menu w/ Tony Gentlicore

    EP 176: Program Design That Works For Real World Clients and the Trainable Menu w/ Tony Gentlicore

    I met Tony as far back as 2007 when Cressey Sports Performance opened and I flew to Boston to train with Eric and him. We were all meatheads obsessed with training and performance so we hit it off. We’ve hosted Tony for workshops both in my Seattle and in my Slovenia gym, and although I consider him a friend I also respect him as a coach and have learned much from him as he’s not only been there, done that, but still doing it! In this episode we stay on the topic of program design and coaching of clients in the real world (not social media workouts that no one really does).



    Tony Gentilcore is one of the co-founders of Cressey Sports Performance, which really should have been called "Cressilcore Sports Performance" because that sounds like an awesome castle where a wizard lives (and plays sports).



    When he’s not picking things up and putting them down himself, he trains people at his studio, CORE, located in Boston, MA. He also contributes to the top fitness magazines and websites around, and sets up a camera in his garage to record his lightsaber skills.

    He lives in Boston. With his wife, Lisa, and son, Julian. And cat, Dagny.



     IN THIS EPISODE YOU’LL LEARN:

    => How has Tony’s philosophy on programming changed over the years and how has it evolved.

    => Tony started coaching in 2002 and had “luck” being around great people as well as finding great resources (find out which ones).

    => The power of listening and learning from people who actually train (a lot) of people. 

    => Why every client should be doing athletic things before lifting, and how to adjust it for true beginners. 

    => What are the “meat and potatoes” lifts Tony uses and why he’s still focused on improving big lifts for clients. 

    => How Tony has been able to stay packed with his book of business with “boring” and “nothing fancy” training programs. 

    => Most people don’t make progress because they have TOO much variety and novelty in their training.

    => What Tony would do with a complete beginner with the “big lifts.”

    => The best gyms have criteria and standards when it comes “earning” your next lift or exercise; follow their lead.

    => Coaches intuition and how some things can’t be put into guidelines or charts. 

    => The unusual strategy of helping body composition clients set performance goals and how it supercharges results.

    => Why filming your clients is a powerful tool, both for them and for YOU. 

    => How to create “results in advance” within one training session and to help clients win in one training session. 

    => The “8-12-8 method” of progressing your reps and why it’s simple and effective. 

    => How Tony progresses his clients with sets and reps in a simple way that creates some rules and boundaries. 

    => The 80/20 Rule in programming to keep the sessions engaging for clients and still give them what they want. 

    => What is the “trainable menu” and how it helps you continue training through injuries, nagging pains, and anatomy.  

    => Tony’ trainable menu during recovery after he tore his achilles tendon.

    => Helping clients on what they CAN do rather than on what’s “wrong” with them. 

    => When to change exercises for the clients (and how much input they have in the program). 

    => What is the “4-3-2 approach” that will help you program a great 60-minute session. 

    => The power of moments and why strategizing the end of the session to be great is VERY important. 

    => The breakdown of how Tony and I get clients the best results possible. 

    => Self determination theory and the psychology of how to get clients to buy in. 





    LINKS & RESOURCES:

    Tony's Website  https://tonygentilcore.com/

    Tony's IG https://www.instagram.com/tonygentilcore?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

    Luka’s Courses and Workshops  www.LukaHocevar.com

    Luka Hocevar YouTube Channel https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

    • 1 hr 1 min
    EP 175: 5 Skills Of Communication That Will Upgrade Your Coaching, Get Better Results and Help Connect with Clients w/ Lucy Hendricks

    EP 175: 5 Skills Of Communication That Will Upgrade Your Coaching, Get Better Results and Help Connect with Clients w/ Lucy Hendricks

    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

    • 59 min
    EP 174: The 10 Rules Of Building An Athletic Body After The Age Of 35 (How To Look, Feel & Perform Like An Athlete)

    EP 174: The 10 Rules Of Building An Athletic Body After The Age Of 35 (How To Look, Feel & Perform Like An Athlete)

    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

    • 54 min

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