Functional Training Centre

EP020: The Not So Secret Principle Of Success That Is The Key To Everything I Do

Many years ago I read a book with a quote from Steve Martin as the title that really hit home for me. Not only has the quote been etched into my mind ever since, I also have a poster of it up in my office, a screenshot on my desktop, and note cards with the phrase written on them.

Excessive? Maybe, but maybe not.

This quote reminds me to focus on the process while highlighting an important fact: no one is to blame for my failures, and it is my responsibility to hone my skills so that I don’t get ignored in the areas I want to excel in.

Whether it’s personal or business, the advice and perspective I give in this episode will help you focus on the right things to help you achieve the things that you want. Taking control of your nutrition and lifestyle choices, becoming the best at your skill — and getting recognized for it — creating deep meaningful relationships, creating wealth, or just being able to dominate pick up basketball at your local gym, all comes down to this mindset.

Discover what it is and examples of how to take action on it.


  • How Steve Martin figured out the principle that helped him (in spite of some huge struggles) become one of the best and most recognized comedians in the world
  • The secret to reverse engineering any type of success you want to achieve — no matter the area of focus (i.e. your body, mindset, relationships, business, or anything in between)
  • How to know if you’re mixing up the steps in the process and hindering your own success
  • What to do if you caught in a cycle of falling on and off of your wagon to progress
  • How my friend Hieu used the same process to put on 25 lbs of muscle and get leaner, while becoming a pretty damn good photographer using this same step-by-step approach
  • The mystery of why so many of the world’s greatest artists came from one small city in Italy in a very short time period in history, and why they are still considered among the best to this day. I’ll teach you how to steal their secret
  • How I developed myself as a strength coach while training 5-6 hours a day and playing professional basketball **This is the key to how you can change anything in your life right now
  • My rant on whether you should be teaching a certain skill set to someone else or focusing on yourself and succeeding at that craft first
  • How Tony Robbins fast-forwarded his success with this strategy and how you can use it in your field/industry

Book: So Good They Can’t Ignore You – Why Skills Trump Passion in the Quest For The Work You Love (Cal Newport)
Book: Deep Work: Rules For Focused Success In A Distracted World (Cal Newport)
Vigor Life Podcast on iTunes (Subscribe)

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

10 Of Your Top Nutrition Questions Answered (Without Making You More Frustrated And Confused)

Nutrition is a confusing, frustrating, somewhat annoying, and unbelievably controversial topic. I know what you’re thinking, “Why in the hell is a ‘Nutrition Coach’ talking down on nutrition like this?!

Well, it’s actually pretty simple. It confuses, stresses out, and annoys many of the clients we work with here at Vigor Ground Fitness and Performance. Then, when us coaches talk with other coaches it turns into a very controversial topic because everyone has their favorite nutrition strategy, many believe that _____ is the ONLY way to coach it, and at the media is blasting us with so many poorly constructed product ads that it gets in everyone’s head negatively.

But to be honest and a little crazy in the head… This is probably why I love it so much. It’s a wild animal and I’m excited by the chase in catching it, you could say.

So today, we decided to provide a blog that wouldn’t just going to help you solve the struggles you’re experiencing with nutrition… But instead, literally take the top 10 questions we tend to receive (after working with hundreds and reaching thousands of people), answer them for you, and do so in a way that will finally end the frustration and confusion.
Continue reading

EP019: The Strong, Jacked And Pain Free Training Model w/ Dr. John Rusin

Years ago I spoke on stage with Dr. John Rusin and after listening to him I started digging into his writing, training and philosophies. They aligned with so many of my thoughts after pushing my body for decades and having a number of injuries that really threw a wrench in my progress and even my career in sports.

Going heavy, fast and hard at all times when it comes to training — even though it may sound “beast mode” — is actually a sure path to feeling beat up and in pain, which will ultimately stall your progress. Dr. Rusin has found a model that works with just about everyone when it comes to getting strong and jacked without the risk of injury.

If you want to maximize your performance over the long-term you have to follow and pay strict attention to a smart model of programming, form and training. If you follow what most advice tells you then you’re likely to get injured at one point or another. Dr. John Rusin joins me on the podcast and will change your perspective of what smart training really is.


  • How Dr. Rusin created the pain-free high performance training model after working with some of the highest level athletes in the world and realizing that most people get injured and believe that it’s just part of the training process (when in fact many training injuries could be prevented)
  • What attracted me to the FHT program and ultimately drew me into Dr. Rusin’s philosophy
  • The reason Dr. Rusin turned down $100k as a physical therapist to become a strength coach and start from the ground up
  • The principles that you should follow if you want to dominate at pick-up basketball, flag football or ultimate frisbee and look like a muscular athlete for the long haul
  • The HUGE mistake that most trainees make when it comes to building strength and muscle (this is most likely completely off your radar)
  • The 3 issues you must address for optimal performance
  • The biggest misconception about body part splits and what gets the best results long-term
  • Why the long game approach gets you the best results (many times even short-term)
  • How to keep training fun and not burn out while also building muscle and improving strength
  • The “pie” analogy for how to fit your most important goals into your training program (this has helped many see a different perspective while simplifying it)
  • Why using less weight can make you stronger and get you better results
  • How to unlock the “parking break” that may be stopping you from improving your muscle mass and performance

Dr. John Rusin
Functional Hypertrophy Training Program
Dr. John Rusin and Christian Thibadeau Seminar

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

EP018: Strategies And Tools To Help You Change With Less Overwhelm

In the past I had a tendency to take on a ton of action steps, then get frustrated when I completed fewer tasks than I set out to accomplish. This pattern quickly became a vicious cycle that kept me from achieving the things that I wanted to, while making me feel stressed about the fact that I wasn’t hitting my targets — which left me with a sense of failure.

With time, a lot of studying and coaching I realized that there was a better way to approach achieving my goals — and feel good about it when I did. I wanted to share this process — which I now teach to Vigor Ground clients to help build behaviors that lead to long-term results — with you so that you can implement them in your life and start seeing the results that you want


  • The ONE thing that you need to know to keep you from feeling like you’re shooting in the dark or driving around with a broken GPS
  • The four questions that you must ask yourself before before outlining action steps for what you are looking to achieve. Without these you may be putting energy into a plan that is doomed to fail
  • Why you can’t live life like the Super Mario Bros and skip a level to get faster results; and why sticking with ‘Level 1’ — no matter what your goal is — is the fastest and most sustainable way to achieve your goals
  • The limiting factors that are stopping you from changing your nutrition and lifestyle, and how to apply the lessons from these limitations to any part of life and overcome your obstacles
  • The “magic formula” that gives you easy tasks that will help you change faster. Once you accept this process you will make progress in every area you want to improve in
  • How to build confidence and self-esteem – a strategy that will become the catalyst for you changing your life (most people have blinders on when it comes to this, and I explain why)
  • The step-by-step blueprint that outlines how to break down your goals into daily practices (this in itself is worth the price of admission)
  • How I breakdown “building muscle” into behaviors and how you can apply this process to all other areas of your life

Vigor Ground Fitness and Performance
Vigor Ground Year Long Transformation Challenge Men
Vigor Ground Year Long Transformation Challenge Women
Fit Bar Cafe

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

EP017: How Sleep Changed My Body, Mind And Life And 15 Strategies To Change Yours

How much are you sleeping? It’s a question that the average American answers with 6.8 hours (this is a statistics – most people don’t actually know the exact amount of sleep they getting) which is down by about an hour from the 1940s, and continues to drop. Sleep is the magic potion that helps improve your body, cognitive function, health, performance, and even your relationships. Yet many people tend to brush it off because it’s not as sexy as a superfood, supplement, or transformation exercise program. If you are one of those people, it’s time to change your view of sleep and start making time for it.

In this podcast I share how and why I went from a guy who slept less than 4-5 hours per night to a regular 8-hour per night sleeper. And dive into the science behind why sleep is important. I also outline a few strategies that you can implement right now to help improve the quality of your sleep.


  • How I went from a hustler and active member of #TeamNoSleep to crashing and burning – and how I got out of that hole
  • How I started training less and sleeping more, and why that help me get leaner, stronger and happier This may be the bottleneck keeping you from seeing results
  • How sleep affects your relationships more than you can probably imagine
  • Why people like The Rock, Diddy and 50 Cent can sleep less but still get a ton done – and what they could actually achieve if they slept more
  • Why sleep is the missing ingredient in long-term fat loss This is clinically-proven
  • Why going to bed at the right time is more important than how many hours you sleep
  • Why the first and last 90 minutes of the day make or break your entire day, and how to make it count
  • Why poor sleep quality depresses brain function and leads to poor performance at work
  • How to calm your mind so you can fall asleep faster
  • What mineral deficiency can cause severe sleep problems (and how to fix it)
  • Why caffeine in the morning can be a good thing but taking it later in the day can crush your sleep — unless you have _____
  • My ritual of the Russian Bath House and how you can re-create this in your home and sleep like a baby
  • The $8.99 investment that was a game changer for my sleep
  • What Buddy Morris considers his #1 tactic to health, and why he recommends doing it naked
  • What foods to eat to get the nutrients you may be deficient that may currently be sabotaging your sleep

LeanKit: See Your Work Flo
Onnit Supplements (For Sleep)Book: Sleep Smarter – 21 Essential Strategies To Sleep Your Way To A Better Body, Better Health, and Bigger Success (Shawn Stevenson)
Sleep Mask
Bedside Lamp Smart Morning Wake Up
Quarterly BioHack Box

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

EP016: Lessons From Richard Branson and How To Create An Environment For Success

Last April I visited Necker Island in the British Virgin Islands and got the chance to spend time with Richard Branson, Yanik Silver and the Maverick group of entrepreneurs. This trip was made possible by an Evolved Enterprise Award that I received for Vigor Ground Fitness — an award that is given to individuals who have built a business that is helping change things in their community in creative charitable ways, while influencing other small businesses to do the same.

The trip was not only motivating, but also inspirational because it helped me realize that I can do so much more when it comes to supporting others in my community.

In this episode I explain how/why our environment shapes us, and how you can mold your environment to help you succeed.


  • How environments trigger behaviors and what that means for your success, or lack of it
  • What Richard Branson did with Necker Island to create an environment that helps him do meaningful work and lead a fulfilled life
  • How you can make small changes that create big results in transforming your own environment, even when you can’t buy your own island — I’ve had to deal with that reality too
  • Why you need to imagine the people and places that trigger you to take actions towards your goals
  • The importance of writing out where you are currently at, and why the difference is “the gap”
  • How to assess and make a change to your environment if it isn’t serving you and/or keeping you from reaching your goals
  • Why people are drowning in information and thirsty for transformation

Vigor Ground Fitness and Performance Coaching
Vigor Life Podcast [SUBSCRIBE HERE]
Vigor Ground Fitness Business Coaching

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

EP015: 17 Lessons and Rules To Building Phenomenal Relationships That Enhance Your Life

There’s few things that make life more fulfilling than relationships and experiences. When you combine the two it really makes for the best life. In the last three years of speaking I kept getting asked the following question: “Luka, how did you create so many meaningful, powerful relationships in your life?” To answer this question I decided to look back and share my thoughts, experiences and 17 lessons that I have learned over the years that will help you build phenomenal relationships in your life – whether they be in your business or personal life. I also go into how you can create things that help people and do meaningful things in business with your friends – which is one of my favorite things.


  • Two things that your life will suck without – and how most people don’t pay attention to them
  • A little secret I figured out to help connect me to just about anyone – that will also work for you
  • The #1 rule — when it comes to building relationships – and how if you break it
  • How this tactic and 10 minutes of your time can make you stand out in a crowd and supercharge your business relationship building
  • Why looking someone in the eye can tell them about your self confidence and create trust
  • Why taking risks is a rule when building powerful relationships and the reason why most people don’t take them
  • What the “Like Formula” is and how knowing and mastering this can change your relationships, business, and life
  • Why focusing on the motive to meet with someone can be the recipe for failure
  • Why the best business relationships are with people who you respect, enjoy and have a great personal relationship with – and how to create these sorts of relationships
  • Why the higher up the ladder you go the more cautious people will be about your advances, and the steps you need to take to build trust fast
  • One of the most important rules when it comes to creating relationships and building trust – and the proven way to bring that rule to life without making any mistakes
  • The strategy I use to to add remarkable value to other people using a 4 x 6 card – this has become the secret to supercharge my networks
  • How my experience with a hair stylist (I know I have no hair but hear me out) in Santa Monica can get you to build better relationships and bring happiness to people’s lives

Book: Little Black Book of Connections – 6.5 Assets For Networking Your Way to RICH Relationships (Jeffrey Gitomer)
Book: Never Eat Alone; And Other Secrets To Success, One Relationship at a Time (Keith Ferrazzi)
Book: Choose Yourself – Be Happy, Make Millions, Live The Dream (James Altucher)
Book: The Subtle Art Of Not Giving A F@*k – A Counterintuitive Approach To Living A good Life (Mark Mason)
TED Talks
Wake Up Warrior
Jason Ferruggia
Vigor Ground Fitness and Performance 

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

EP014: 5 Things To Help You Live A Better Life and Achieve Coaching Greatness with Martin Rooney

The originator of the fitness system Training For Warriors and my good friend, Martin Rooney drops by to talk about his new book, “The 5 Things” and how he has traveled the world and accumulated lessons, ideas, and action steps through his journeys. Discover and learn how you can lead a fulfilled life, and get a better body, better relationships, a better career, business and finances by following Martin’s system.


  • How Martin traveled the world, learned lessons and ideas and broke them down into 5 actionable steps you can take today
  • Why fitness is making things confusing and how it’s what’s stopping people from taking action and getting results
  • Martin’s 5 BIG things to live a better life and how you can start taking action on them today
  • How Martin wrote a chapter of a book while driving in the passenger seat in Slovenia, and how it applies to your life and getting results
  • The 5 F’s to living a better life and how missing any one of these can break down all the others
  • What “the line” is and how you are walking past that line every day to achieve all the things you want in your life
  • The power of doing small things consistently (that are not overwhelming) and how it can create a snowball effect of results in your life
  • Why asking yourself the right questions and “watching” is the first step to awareness, and how it can be the kick in the pants you need to motivate you to change
  • The rituals that Martin and I do while on the road, and how your rituals determine your day and life
  • What to look for on a resume that will predict that person’s success < this is crucial to any business owner
  • Why you shouldn’t listen to things that help you just once and instead should repeat them over and over again
  • The 3 forms of happiness that make up your life and how you can create an endless amount of “colors” to your life’s experience through this philosophy < this episode is worth the listen just for this!

Book: The Book Of The Five Things – Powerful Lessons For A Happier, Healthier and Richer Life (Martin Rooney)
The Training For Warriors System That Is Changing Fitness
Book: Resilience – Hard Won Wisdom For Living A Better Life (Eric Greitens)
Vigor Life Podcast (SUBSCRIBE HERE)

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

EP013: The Sword In The Stone and What’s Stopping You From Getting What You Want

After one of my quarterly mastermind events, that I attend in Laguna Beach, I had a revelation while listening to a friend talk about the full story of King Arthur and the sword in the stone. It’s a story that most people never hear that made me realize why I sometimes get stuck in certain areas in my life. It also gave me insight into why a lot of people never get what they want.

When it comes to reaching any goal, it’s not only important that you surround yourself with people who have achieved what you want to attain. But also equally important to surround yourself with people who you trust and will point out the things you may not see or want to hear. By doing so you will be able to learn from your mistakes then apply change moving forward. Without this type of environment it’s easy to get stuck in a “cup de sac” – spinning circles and wondering why things never change for you.


  • How you can learn from the military “hot wash” – which will teach you how to learn from your mistakes so that failure becomes a stepping stone, and not a roadblock
  • What the story of King Arthur and the sword in the stone has to do with breaking through your limitations and ultimately seeing success
  • The truth about HOW you get what you want, and why you may be struggling to pull the trigger and take action on the things that you want
  • How to avoid living a life of quiet desperation and live up to your standards


Book: Extreme Ownership – How US Navy Seals Lead and Win (Jocko Willink)
Book: Choose Yourself – Be Happy, Make Millions, Live The Dream (James Altucher)
Vigor Life Podcast (SUBSCRIBE HERE)
Vigor Ground Fitness and Performance

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

EP012: Nutrition For Real World Results w/ Real People (That Are Busy, Stressed, Overwhelmed and Ready To Change)

I invite one of our Vigor Ground coaches, Cody McBroom to talk shop about nutrition. Not the nutrition that you hear about in trendy magazines and in the thousands of diet books that push “the _______ diet that will finally help you get results.” But rather the type of nutrition that is backed by science and teaches you how to make sensible (sustainable) changes.

Over the last decade I’ve studied countless nutritional approaches, (trying and testing many of them on myself and with my clients) been taught by some of the world’s best minds, made many mistakes, learned from those mistakes, and have continued to study and apply everyday to help Vigor clients achieve the best results. In other words, results that stick while allowing them to live a fulfilled life where nutrition changes become a part of their life NOT a source of stress in their life.

We consider nutrition changes a success with our clients when we affect body composition, health, and performance. If we don’t make a positive change to all three of those areas we know that there is a piece missing in our nutrition plan that’s creating a bottleneck. So if you’re currently following a diet or nutrition plan that’s changing your body but hindering your performance, or maybe making you feel really healthy but not making you feel confident in the way that you look that should be a sign that you’re not following the right nutrition plan for you.


  • How most nutrition programs affect one, or at most two aspects of the holy trinity (body composition, health, performance) and why not focusing on all three will eventually lead to a bottleneck in your results
  • The top 3 roadblocks in most people’s nutrition approach and how to fix them
    Why you get cravings and a simple approach that will help you start getting rid of them while also helping you up your energy level and achieve a body composition change
  • The truth about superfoods
  • Why diets are a vehicle fuelling the obesity epidemic and why the philosophies of Amazon 1-click buy, Netflix, food delivery, etc. don’t transfer over to results with nutrition
  • Why the X’s and O’s of nutrition and fat/weight loss are less important when it comes to nutrition coaching
  • The cost of becoming lean and ripped and why you have to ask yourself, “is it worth it to me?” if that’s the transformation goal you are working towards
  • What “metabolic adaptation” is and how it could be causing you to fall into a yo-yo diet cycle
  • The magic question that determines whether you should take on a new habit (or habits) to succeed **This question can revolutionize your transformation (and can be applied to any area of your life)
  • How you can help clients become aware and have them help you coach them **This is far more effective than telling them what to do
  • The secret to stopping emotional eating cycles and how this could be the key to your breakthrough
  • How hitting the wall in my personal life was the best thing that could have ever happened to me and how it affected my nutrition and lifestyle
  • The reason why men are statistically more stuck when it comes to lifestyle and nutrition changes, and why women typically see a shift faster
  • How environment trigger behaviors and why the fastest way to change your behavior is to asses your environment and change it to one that supports your goals and dreams
  • The nutrition path that YOU should take
  • And much more…


Precision Nutrition
Boom Boom Performance
Vigor Life Podcast on iTunes (subscribe)
Vigor Ground Fitness and Performance
Onnit – Total Human Optimization

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