98 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 Luka Hocevar

    • 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.

    EP097: The Sleep Coach’s Strategies to Supercharge Your Results and Transform Your Body and Life w/ Nick Lambe

    EP097: The Sleep Coach’s Strategies to Supercharge Your Results and Transform Your Body and Life w/ Nick Lambe

    Years ago I crashed and burned. The cause of my burnout was a decade of working like crazy and not sleeping enough... to the tune of 3-4 hours a night. This led me to go to the doctor and get tests done. The results of those tests led me to overhaul my health and prioritize sleep. I’ve done a podcast on sleep before, but when I heard Nick Lambe's talk at an event we were both speaking at, I knew I needed to bring him on the show.















    Nick spends the most of his time coaching clients on how to fix their sleep patterns. Sleep—more specifically, getting enough sleep—is an important topic that, for many of you, may be the single most important thing you can do to help your health, wellness, performance, and happiness in 2020.







    In this episode Nick and I talk about the real world ways you can help improve sleep, the real dangers of not sleeping enough, as well as the practical tactics and strategies that Nick uses to get results for his clients. We also talk about how coaches can (and should) educate themselves on the importance of sleep. In particular, how to help improve the sleep patterns of their clients.







    This episode will give you strategies that will not only benefit your life, but also help you get better results, and become more valuable to your clients.







    Let's go.















    IN THIS EPISODE YOU’LL LEARN:







    * How Nick, a strength and conditioning coach, became a sleep coach.* How improving your sleep will improve every area of your life and make you a better and nicer person.* How to know if you're putting enough emphasis on sleep.* Why most chronic sleep issues are behavioural, but can start with a life event such as an injury, new career or stress. We discuss how to overcome the issue so that it doesn't become a pattern.* How thoughts can affect your sleep and create a vicious cycle of insomnia.* Why people are affected by sleep and the practical lessons you can apply to your life to change bad sleep patterns into good ones. We give some powerful real world examples which you will be able to apply to your life. * Why sleep MUST be coached to clients and not just given to them as a “sleep hygiene” list.* Why what you associate your bedroom with is critical for quality sleep. Learn the “2S” acronym that is the only thing you should be using it for.* Blue screens aren’t as bad as we think. Nick shares what you should really focus on.* The 3 big reasons you should get rid of your sleeping pills now!* Powerful and practical insights that can improve your sleep fast.







    And much more.















    LINKS AND RESOURCES:







    Nick Lambe Instagram: https://www.instagram.com/theonlinesleepcoach/







    Sleep Coaching Workshop: www.sleepcoachcourse.com/event-details/1-day-sleep-coaching-workshop







    Sleep Coaching Course: https://www.sleepcoachcourse.com







    Vigor Ground Fitness and Performance: www.VigorGroundFitness.com







    Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2

    • 1 hr 8 min
    EP096: Program Design Insights to Build Pain-Free Muscle, Strength and Performance Gains for Life w/ Dr. John Rusin

    EP096: Program Design Insights to Build Pain-Free Muscle, Strength and Performance Gains for Life w/ Dr. John Rusin

    I've known Dr. John Rusin for over 6 years now – both as a friend and colleague. In that time I've had the pleasure of hosting John at four events, including the PPSC certification – which brought together 110 coaches from all over the world. In 2020 John's Pain Free Performance Training Certification course will be certifying close to 5,000 coaches all over the world because it straight up works.















    I love talking with John on the podcast because it's a chance for us to catch up and discuss how our thinking and experience around training has evolved. In particular, what we do with clients to get the absolute best results.







    In this episode I talk to John about sequencing, quality of reps, the structure of a great training session, rep ranges, pump work, and everything in between. Expect some great insights that will help you improve the training and coaching of your clients as well as your own training.







    Let's go.















    IN THIS EPISODE YOU’LL LEARN:







    * How to use John’s P4 model (Prepare, Prime, Perform, Pump) in your own training to maximize gains * The biggest mistake people make when taking a one dogmatic approach to their training* The definition of the “meathead de-load” and why you’re probably doing it (and why you shouldn’t!)* What a true max effort method lift is and how you can rotate exercises and reps for maximal results and pain-free performance* Why you should only “sprinkle in” true max effort reps and have them be absolutely pristine* Why the volume in a program should come from pain-free volume in the supplement and assistance work in training * Why the KEY to working on your reps is based on your daily performance NOT on structured percentages (we reveal some methods we use)* Why it’s not the smartest training 4 big lifts in the 1-5 rep range in the same session and what ranges to use* How to use energy system training to enhance your recovery and bring your lifts up (yes, cardio can bring your lifts up!)* Novelty and why it’s so important for buy in – as well as getting better results* How to make a BIG difference with “slight variations” in your daily training programs and how it addresses the dynamic stability* How to de-construct the program for someone that has been in pain and switch it up so they get stronger and build muscle pain-free* How to apply tools, methods, and exercises you like into your programming and STILL stick to the principles that will help you succeed with your training







    And much, much more.















    LINKS AND RESOURCES







    Dr. John Rusin: https://drjohnrusin.com/







    Pain Free Performance Training: https://getppsc.com/







    Dr. John Rusin Instagram: https://www.instagram.com/drjohnrusin/







    Vigor Ground Fitness and Performance: www.VigorGroundFitness.com







    Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2







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

    • 54 min
    EP095: A 3x BBJ World Champion’s Lessons on Coaching, Business, Life and Success

    EP095: A 3x BBJ World Champion’s Lessons on Coaching, Business, Life and Success

    When I first met James Foster a little over 6 years ago it was an instant connection. At the time, we were both helping each other grow. Myself helping him grow his BJJ dojo, and him teaching me BJJ. But the lessons did not end there.















    James, a 20 year BJJ veteran, has been highly respected in the BJJ community for a long time. In the the last 6 years however, he has made some serious achievements both personally and professionally. His two most notable achievements are being named the 3x ultra-heavyweight BBJ World Champion, while also growing his dojo to the biggest in Washington State with an ever growing program for kids.







    In this episode we talk about everything from mindset, to practice, and the “secret” to becoming the best in the world. We also dive into how to apply these lessons to your life – whether you're coming from the world of business or not. We also talk about the art and science of coaching and the importance of it in every training session and moment.







    Let's go.















    IN THIS EPISODE YOU’LL LEARN:







    * The principles and characteristics of a champion that breed success in sport, coaching, business and life* Why you need to "be real" with yourself, and respect / know that being perfect isn't the key to success* Why leading from the front in your business is a must, despite the cliché. We breakdown what it actually means to lead from the front* The reason why competing will give you a reality check in how good you are* What “IASM” means and why it’s a key to charging more and valuing yourself more in business and life* The foundational skillsets and mindsets of an excellent coach* Why it’s important to take advice from people that have been there, done that, and are STILL doing it – and how this will help you achieve longevity* Why knowledge + experience + results + longevity = a great coach  * Why you CAN learn from everyone and the importance of keeping an "empty cup", especially if you're a young and/or new coach* How to earn your respect in the industry, grow your business and do what most aren’t!* Why you must never lose the pulse of your culture in your business, or anything else in life if you want to improve* Why you should always work on the things you’re not good at







    And a lot more.















    LINKS AND RESOURCES







    Foster’s BJJ:  https://fbjjonline.com/







    James Foster: https://james300foster.com/







    James Foster Instagram: https://www.instagram.com/james300foster/







    Book: Range - Why Generalists Thrive In A Specialized World (David Epstein): https://www.amazon.com/Range-Generalists-Triumph-Specialized-World/dp/0735214484/ref=sr_1_1?keywords=range&qid=1576771049&sr=8-1







    Book: Give and Take - Why Helping Others Drives Our Success (Adam Grant): https://www.amazon.com/Give-Take-Helping-Others-Success/dp/0143124986/ref=sr_1_1?crid=3MALXMI37ZB9T&keywords=give+and+take&q...

    • 1 hr 42 min
    EP094: How to Improve and Structure Your Training Programs through the Lens of R7 | Program Design Part 2

    EP094: How to Improve and Structure Your Training Programs through the Lens of R7 | Program Design Part 2

    I’ve spent the last two decades studying with the best of the best to learn how to get the best results (through training) for myself and my clients. A standout lesson in my years of training and experimentation came from Mike Robertson and Bill Hartman. These two very smart men gave me a structure that simplified what to include in each session, along with a lens to view my programs through to ensure that I'm getting the best results for my clients, and myself. Their method has since became the framework for how we write most of our training programs here at Vigor Ground for both our personal and group training clients.















    In this episode I break down each “R” of the R7 system and the principles and science behind it. I also go into what it looks like in the real world of exercises and programs.







    This is a must listen if you train clients.







    Let's go.















    IN THIS EPISODE YOU’LL LEARN:







    * Why most people are living on the “fight or flight” part of the spectrum of their nervous system, when they should instead address the first two “R’s” in their program to ensure that they're getting the best results out of their training* Why people can foam roll and warm up too much and then not get the results from training* What “Release” is and how it can be a huge factor in feeling better and performing better in your training* The R7 protocol and how it creates a flow of the training session from low intensity to high intensity to recovery* How to decrease stiffness and pain and improve mobility. I give you the specific strategy* How to improve biomechanics position and autonomic balance* Why if you have to foam roll everything you’re doing it WRONG, and why this is a tell tale sign that you need to check your program!* How to restore position, balance inhalation vs exhalation, improve mobility with two exercises in the “Reset” stage* The most powerful reset you have in your arsenal is high quality exercise technique and program design* The three-step process to warm up in your “Readiness” stage* The warm up that sets the stage for your entire workout, and how to make it a priority in your training sessions* Why everyone should do reactive/power work, whether in private, semi-private, or groups – from pro athletes to 70-year olds * Programming from the neural to the metabolic spectrum and how to use it in your programs







    And much, much, more.















    LINKS AND RESOURCES:







    Complete Coach Certification: http://completecoachcertification.com







    Vigor Ground Fitness and Performance: www.VigorGroundFitness.com







    Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2







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







    Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/















    Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on a href="https://itunes.apple.

    • 2 hrs 15 min
    EP093: Program Design Secrets, Joint-Friendly Training and Building Muscle at Any Age w/ Bret Contreras & Jay Ferruggia

    EP093: Program Design Secrets, Joint-Friendly Training and Building Muscle at Any Age w/ Bret Contreras & Jay Ferruggia

    Recently I was down in San Diego for an event my friend Craig Ballantyne was putting one. While there Jay Ferruggia and I decided to take the opportunity to visit the famous Glute Lab to train with our friend Bret Contreras. AKA “The Glute Guy.” Apart from a great training session, we got to talking about training, which led to this podcast episode.















    In it you'll get some powerful insights on program design, joint-friendly training, building muscle (at any age) and how to stay in the game forever – along with some industry secrets, and much much more.







    The three of us have a combined 60 years of coaching experience under our belts, and have been training personally for 25 years or more years (each). This hour of power is a look into what works in the real world, and why we were wrong about some things that we only learned through decades of experience coaching clients.







    This is a "must listen" episode if you're a coach.







    Let's go.















    IN THIS EPISODE YOU’LL LEARN:







    * The big mistakes most people make when programming for building muscle and why you will fail if you do this* Why you’re doing too much and not doing it well enough* Why talking smack about machines was mistake and why we love machines and how to use them* Why joint-friendly training is the solution for long-term strength, muscle, performance, and feeling great* The exact model Bret uses to get people results month in and month out, for the long haul (steal it!)* Jay’s secret on sequencing exercises and why NOT to start the day with the big lifts - this is a game changer when you implement it* How I cycle bilateral and unilateral exercises as main exercises, rotate joint-friendly lifts, and change the reps of my PR’s to constantly improve * What should you focus on the most: Intensity, Volume, Frequency?* The ideal training splits for most people and the break down of what has been the “bread n' butter” in getting results for our clients us for decades* The key to longevity in the fitness game as coach. We share our wisdom from decades of work and many mistakes







    And much more.















    LINKS AND RESOURCES:







    Bret Contreras Website: https://bretcontreras.com/







    Jay Ferruggia: http://jasonferruggia.com/







    Book: The Glute Lab - The Art and Science of Strength Training (Bret Contreras): https://www.amazon.com/Glute-Lab-Art-Science-Training/dp/1628603461/ref=sr_1_2?keywords=the+glute+lab&qid=1574934576&sr=8-2







    Vigor Ground Fitness and Performance: www.VigorGroundFitness.com







    Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2







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







    Luka Hocevar Instagram: a rel="noreferrer noopener" href="https://www.

    • 49 min
    EP092: 14 Mindset Lessons and Strategies to Build Success in Your Career

    EP092: 14 Mindset Lessons and Strategies to Build Success in Your Career

    At Vigor Ground we teach that there are four components to success in a body transformation: training, nutrition, mindset, and recovery – with mindset being the integral center.







    Despite the importance of mindset, many people ignore it – which can lead to bottlenecks and failed results. In this podcast I go over 14 lessons and strategies to improve your mindset so you can build success, no matter which area of life you want to improve.







    This episode is a must listen if you have ever struggled to reach a goal in the past. It's also a must of you coach people in any capacity.







    Let's go.















    IN THIS EPISODE YOU’LL LEARN:







    * Why thinking bigger and bolder is a MUST—not selfish or “unrealistic”* My realization of having to do more of less, and why destroying yourself with work will prevent you from changing your life and your business* Why I believe that every day that you hesitate to share your gift with the world is selfish. And why I started creating more once I realized this truth* Omnipresence – why being everywhere all the time can help you, and how to do it* The 5 questions that will have you set your ego aside and help you grow from week-to-week * Why you may think you know better, but you don't. And how to change this mindset if you have it* How to be more resilient and anti-fragile—which is foundational in the world of entrepreneurship (and life in general)* The way I deal with struggle and turn it around to strengthen my mindset and resolve* 3 things you must do on a daily basis in the “mindset gym” to become unstoppable* And much more…















    LINKS AND RESOURCES:







    Vigor Ground Fitness and Performance: www.VigorGroundFitness.com







    Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2







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







    Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/















    Thanks so much for joining me this week. Have some feedback that you’d like to share? Leave me a review on iTunes.

    • 55 min

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