Live Train Perform

Human movement is cross-patterned.Day 17 focuses on contralateral activation — the coordination between opposite sides of the body that allows efficient, powerful, and resilient movement. Walking, running, crawling, throwing, striking, and changing direction all rely on this cross-body connection.When contralateral patterns are weak or disorganised, movement becomes inefficient. Power leaks, timing is off, and the body compensates by overloading joints instead of transferring force smoothly.This session is about restoring that connection.You'll work through patterns that:Link opposite shoulder and hip pairsImprove trunk control during limb movementReinforce cross-body coordination and timingEnhance stability while the body moves dynamicallyContralateral activation helps the nervous system organise movement more effectively. It improves balance, rhythm, and force transfer, while reducing unnecessary tension and effort.This day also builds on everything that's come before — mobility gives you access, stability gives you control, and contralateral work teaches the system to coordinate both sides together.Expect movements that feel simple but revealing. When timing is right, everything feels smoother. When it's off, the body tells you immediately.Connect left to right. Coordinate top to bottom. Move as one system.Day 17 strengthens the patterns that underpin real-world performance.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Day 16 blends everything you've been building so far into one cohesive practice: dynamic stability in motion.Where earlier sessions isolated mobility and stability, this day connects them. Dynamic Stability Flow teaches the body to maintain control while moving continuously — through transitions, rotations, and changes in level or direction.This is where stability stops being static and starts becoming usable.You'll move through flowing patterns that challenge:Control through changing positionsStability during rotation, reach, and load transferCoordination between breath, trunk, and limbsSmooth transitions without collapsing or rushingThe emphasis is on control first, rhythm second, and speed last. Movements are linked together to reinforce how the body actually operates in training, sport, and life — not in isolated positions, but in connected sequences.This session also serves as a real-time feedback loop. Breaks in control, rushed transitions, or loss of posture highlight exactly where more attention is needed. Nothing is hidden when movement is continuous.Dynamic Stability Flow isn't about fatigue or intensity. It's about owning movement under flow, maintaining quality as complexity increases.Move with intention. Control the transitions. Let strength and stability travel together.Day 16 turns pieces into patterns.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Motivation fades.Accountability remains.Day 15 focuses on accountability — not as pressure from the outside, but as a personal standard you choose to uphold.This session breaks down why relying on motivation or emotion leads to inconsistency, and why progress accelerates when expectations are clear and ownership is taken seriously. Accountability isn't about punishment for missed days — it's about honesty, course correction, and staying in the process.You'll learn how to:Set clear, realistic standards you can actually maintainTrack commitments instead of just outcomesRemove excuses by simplifying expectationsUse reflection to adjust rather than abandon the planTrue accountability is quiet. It's showing up when no one is watching and doing the work you said you would do. It's also knowing when to pull back intelligently instead of forcing progress through fatigue or ego.This day reinforces a key principle of the RAMP Package: consistency is built through ownership. When you take responsibility for your actions and decisions, progress becomes predictable.Own the standard.Tell the truth.Stay in the work.Day 15 strengthens commitment and momentum.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

The core isn't a muscle.It's a function.Day 14 focuses on core stability — the ability to control the trunk so force can be transferred efficiently between the upper and lower body.True core stability isn't about endless sit-ups or bracing as hard as possible. It's about maintaining position while the limbs move, resisting unwanted motion, and creating the right amount of tension at the right time.In this session, you'll develop:Trunk control in static and dynamic positionsThe ability to resist extension, rotation, and lateral flexionEfficient breathing under loadIntegration of the core with hips and shouldersCore stability underpins everything — lifting, running, jumping, striking, and carrying. When it's missing, strength leaks, posture collapses, and compensations appear elsewhere in the body.This day also reinforces the idea that stability is context-specific. The core's job changes depending on the task, and training should reflect that. You'll work through patterns that challenge control without unnecessary fatigue.Strong doesn't mean rigid.Stable doesn't mean stiff.Controlled movement creates power.Day 14 solidifies the centre of the system.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Most real-world movement happens in rotation.Day 13 focuses on rotational stability — the ability to control twisting forces through the trunk, hips, and shoulders while transferring force efficiently from the ground up.When rotational control is missing, power leaks, technique breaks down, and stress ends up in places it doesn't belong — often the lower back, hips, or shoulders. This session is about learning to resist rotation before you try to produce it.You'll work through patterns that develop:Trunk control against rotational and anti-rotational forcesCoordination between hips and shouldersStable transitions between left and right sidesEfficient force transfer during athletic movementRotational stability is essential for lifting, running, throwing, striking, changing direction, and absorbing contact. Without it, strength stays isolated instead of integrated.This day also reinforces an important sequence: control first, then expression. By owning rotational positions and resisting unwanted movement, you create a platform for safe, powerful rotation later in training and sport.Expect slow, deliberate reps and plenty of feedback. Quality matters more than speed on this day.Control the twist.Connect the system.Protect your power.Day 13 strengthens the links that keep everything working together.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Success is rarely about reacting well.It's about planning before pressure shows up.Day 12 focuses on planning ahead — the skill that turns good intentions into consistent execution. Most breakdowns don't happen in the gym; they happen when life gets busy and decisions are made on the fly.This session shows you how to remove uncertainty before it becomes an excuse.You'll learn how to:Anticipate friction points in your weekMake decisions in advance, when thinking is clearBuild simple plans for training, recovery, and nutritionCreate fallback options so missed sessions don't derail momentumPlanning ahead doesn't mean rigid scheduling or perfection. It means having default behaviours you can fall back on when time, energy, or motivation is low.This day reinforces a core principle of the RAMP Package: discipline is front-loaded. The work is done early so execution later becomes simple. When plans are in place, stress drops, consistency rises, and progress continues even during chaotic weeks.Set the plan while calm.Follow it under pressure.Adjust when needed — not when it's too late.Day 12 strengthens the system that keeps you moving forward.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Day 11 turns the focus to upper body stability — control through the shoulders, scapulae, and trunk while the arms move with purpose.The shoulders are designed to move, but they rely on stability from the scapulae, rib cage, and core to do so safely and powerfully. When that control is missing, strength becomes shaky, technique breaks down, and irritation creeps in.This session is about owning positions before loading them.You'll work through patterns that develop:Scapular control during pushing, pulling, and reachingShoulder stability through full ranges of motionTrunk integration to support arm movementThe ability to absorb and produce force without leaking tensionUpper body stability isn't about stiffness. It's about precision. Knowing when to create tension, when to release it, and how to move the arms independently while the rest of the system stays organised.Like the other stability days, this session provides immediate feedback. Weak links become obvious — and once you can see them, you can address them.Stable shoulders move better.Controlled movement builds strength.Preparation prevents problems.Day 11 reinforces control where it matters most.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Day 10 narrows the focus to lower body stability — control at the hips, knees, ankles, and feet under load and movement.Strength starts from the ground up. When the lower body lacks stability, force leaks occur, technique breaks down, and compensations climb up the chain. This session is about building a base you can rely on.Lower body stability isn't about locking joints or moving slowly forever. It's about learning to control position through single-leg work, changes of direction, and transitions between levels. The ability to resist unwanted movement is what allows power, speed, and endurance to show up safely.In this session, you'll focus on:Hip and pelvic control in unilateral and split-stance positionsKnee alignment during load acceptance and propulsionAnkle and foot stability for balance and force transferControl through deceleration, pauses, and transitionsThis day also acts as a reality check. You'll quickly feel where control is solid and where extra attention is needed. That feedback informs how you warm up, how you load movements, and how hard you push in future sessions.Lower body stability protects joints, improves efficiency, and supports long-term performance.Control first.Power follows.Build from the ground up.Day 10 strengthens the foundation.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Discipline isn't about saying yes to the right things.It's about making the wrong things harder to access.Day 9 focuses on restricting temptation — not through willpower, but through environment design and simple rules that reduce friction and decision fatigue.Most people don't fail because they lack motivation. They fail because they rely on it. This session breaks down how temptation quietly derails progress and how small, deliberate changes to your surroundings can dramatically improve consistency.You'll learn how to:Remove or reduce common triggers that sabotage habitsCreate barriers between you and low-value behavioursMake high-value actions easier to start and completeStop negotiating with yourself when you're tired or stressedRestricting temptation isn't about deprivation or living like a monk. It's about protecting your energy and attention so they're spent on what actually moves the needle.This day also reinforces a key idea: every decision costs energy. When your environment supports your goals, discipline becomes less about effort and more about alignment.Set the rules once.Design the environment.Let consistency follow.Day 9 sharpens self-control by removing unnecessary battles.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Mobility gives you options.Stability lets you use them.Day 8 focuses on full body stability — the ability to control joints, positions, and posture under load, movement, and fatigue. Without stability, mobility becomes wasted range and strength leaks show up where you least want them.This session is about connecting the system.You'll work through patterns that challenge:Trunk and pelvic controlShoulder and hip stabilityContralateral and cross-body coordinationThe ability to resist unwanted movement before creating forceFull body stability isn't about bracing harder — it's about sequencing, timing, and awareness. Learning when to hold tension, when to relax, and how to transfer force efficiently from the ground through the body.This day also reinforces one of the key principles of the RAMP Package: control precedes power. When stability improves, strength becomes cleaner, movement becomes more efficient, and injury risk drops.Expect slow, intentional reps.Expect moments of challenge.Expect better movement quality.Stability is what allows you to express speed, strength, and endurance safely.Own the position.Control the transition.Build the foundation.Day 8 locks the system together.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Day 7 introduces Dynamic Mobility — the bridge between slow, controlled range work and high-output training.Where static mobility builds access and awareness, dynamic mobility teaches the body to use that range under motion. This session is about moving through positions with rhythm, control, and intent, preparing you to train, run, lift, or compete with confidence.Dynamic mobility focuses on:Actively moving joints through usable rangesCoordinating strength and mobility togetherImproving tissue tolerance to speed and change of directionPreparing the nervous system for more demanding workRather than holding positions, you'll flow through them — reinforcing patterns you actually need in training and life. The emphasis is on smooth transitions, controlled tempo, and breathing that matches movement.This session also acts as a readiness check. You'll quickly feel which ranges are available today and which need more attention. That feedback allows you to adjust intensity and volume in future sessions, keeping training productive rather than reactive.Dynamic mobility isn't about forcing range or chasing fatigue. It's about ownership of movement — the ability to get into, out of, and through positions with confidence.Move smoothly.Control the range.Prepare for what's next.Day 7 keeps the body adaptable and ready to perform.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Results don't come from intensity.They come from habits.Day 6 shifts the focus back to mindset — specifically, how habits are built, maintained, and protected when motivation fades and life gets busy.This session breaks down why most people know what to do but struggle to do it consistently. The issue isn't discipline or willpower — it's structure. Habits reduce decision-making, remove friction, and turn effort into something automatic.You'll learn how to:Build habits that actually stickStart small enough to win dailyAnchor new behaviours to existing routinesAvoid the all-or-nothing mindset that kills momentumWe focus on process over outcome. You don't need perfect weeks. You need repeatable actions you can execute on good days and bad days alike. When habits are aligned with your goals, progress becomes inevitable.This day also reinforces an important principle of the RAMP Package: consistency beats intensity. Short, well-executed sessions done regularly will outperform sporadic bursts of motivation every time.Day 6 is about locking in the behaviours that carry the program forward — not just for the next few weeks, but long after the 30 days are done.Build the habit.Protect the routine.Let the results take care of themselves.Tomorrow, we move again.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Day 5 shifts the focus to the upper body — shoulders, thoracic spine, and the structures that connect them.Modern life tends to close the upper body down. Sitting, screens, driving, stress, and poorly planned training all pull the shoulders forward and limit thoracic movement. When that happens, strength leaks, technique suffers, and pain often follows.This session is about restoring freedom where you need it most.Upper Body Mobility isn't passive stretching. It's active, controlled movement designed to improve shoulder mechanics, thoracic rotation and extension, and the ability to move the arms overhead and across the body with control.You'll work through movements that:Improve shoulder range without compromising stabilityRestore thoracic spine movement for better posture and power transferReduce tension through the neck and upper backSupport pressing, pulling, throwing, and striking patternsLike the lower body sessions, this day doubles as a movement check-in. You'll notice asymmetries, restrictions, and areas that need more attention — information you can carry into future warm-ups and training blocks.This work pays dividends across everything you do: stronger lifts, cleaner technique, better breathing, and fewer niggles that derail consistency.Move with intent.Breathe through the range.Build capacity, not just flexibility.Day 5 keeps the system balanced and ready for what's next.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Day 4 brings the focus back to movement — specifically, the lower body.Hips, knees, and ankles take the brunt of daily life and training. Sitting, running, lifting, fighting, jumping — it all funnels through the lower half. When movement options disappear here, compensations show up everywhere else.This session is about restoring those options.Lower Body Mobility isn't about stretching for the sake of it. It's about improving joint function, control, and usable range so strength and conditioning can actually do their job. Better movement at the hips and ankles means cleaner squats, stronger hinges, more efficient running, and less stress on the knees and lower back.You'll work through controlled, intentional movements that:Open the hips without dumping stabilityRestore ankle range for better foot and knee mechanicsImprove control at end rangesReinforce positions you actually train and live inThis session also acts as a movement audit. You'll quickly identify where things feel smooth, where they feel restricted, and where extra attention is needed. That awareness carries forward into every lift, sprint, and conditioning session that follows.Like everything in the RAMP Package, this is scalable. Move slowly, breathe, and prioritise quality over depth or intensity. The goal isn't to force range — it's to earn it.Lower body freedom creates upper body expression.Mobility supports strength.Preparation protects performance.Day 4 keeps the foundation strong!Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

If you don't track it, you're guessing.And guessing is not a performance strategy.Progress doesn't require perfection—but it does require awareness. Today is about paying attention to what actually moves the needle, not just what feels productive.Tracking progress isn't about obsessing over numbers. It's about creating feedback. Feedback tells you what's working, what's not, and when it's time to push or pull back.In the RAMP Package, tracking is deliberately simple:How your body feels when you startHow it moves during the sessionHow you recover afterwardThat might mean noting energy levels, stiffness, mood, motivation, or performance markers like reps, load, time, or breath control. The goal isn't complexity—it's consistency.When you track even one or two key variables, patterns emerge. You start to notice trends. You learn how stress, sleep, nutrition, and training interact. That awareness is what allows you to train with intent instead of emotion.This is how you stay in the game long term.This is how you avoid burnout.This is how you build momentum.Track something today.Write it down.Review it tomorrow.Small data. Clear direction. Better decisions.Tomorrow, we build on that clarity.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

In 2020, I became a certified Yoga Teacher after completing a two-week intensive course—just ten days before returning to Thailand and entering a 3–4 month lockdown.During that time, I began blending the principles I'd learned in yoga with my background in strength and conditioning. Every morning, I moved. I tested. I refined. What came out of that period was a simple, effective, full-body mobility sequence that I've used almost daily ever since.This sequence has become my go-to template. I now adapt it depending on the goal, time available, and how the body is showing up on the day.Warm-Up / Gym Prep10–20 minutes3–6 slow reps per exercisePause to release tension and build stabilityAssess how your body is moving todayPrime yourself for trainingEnergy Boost / Midday Recharge5–15 minutes8–15 faster reps per exerciseMatch breath with movementFollow the template or move freelyWind Down / Evening Reset10–30 minutesEmphasise stretch and breathHold each position for 5–10 slow breathsUse the template or follow intuitionCommon movements include: High plank walkouts, cobra to down dog with calf pumps, child's pose series, pigeon series, lizard series, push-up to T-hold, kick-through hip drops, Blackburns, and reverse bridge variations.As the saying goes: “The door hinge which opens and closes every day does not get rusty.”This is movement as maintenance. Preparation, not punishment.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

From General to Specific: The Flow of RAMP The strength of the RAMP Protocol lies in how it gradually transitions from general preparation to sport- or session-specific readiness.Each phase builds on the last, narrowing focus and increasing intensity with purpose.• Raise – General movement prep • Activate – Targeted muscle engagement • Mobilise – Joint-specific preparation • Potentiate – Sport- or lift-specific power and speedBy the time RAMP is complete, you've moved from a global warm-up to high-performance readiness — mentally and physically primed for exactly what's ahead.The RAMP Protocol: Flexible by Design The RAMP Protocol isn't a rigid, step-by-step formula — it's a dynamic warm-up framework designed to be flexible.While it includes four key elements (Raise, Activate, Mobilise, Potentiate), you don't have to treat them as separate phases. Instead, movements can be blended to tick multiple boxes at once — for example, a crawling pattern that raises heart rate, activates the core, mobilises the hips, and potentiates the upper body.The goal is efficiency: using the fewest exercises possible to be fully prepared for your session.This is smart movement prep, tailored to you and exactly what's ahead.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

The RAMP Package isn't just a training program — it's a structured performance framework built for real life.Over 30 days, you'll follow a simple, repeatable rhythm that blends high-impact movement sessions with focused mindset coaching. The goal isn't to do more — it's to do what matters, consistently, without burning out.It starts with Day 0.Before you train harder, you set direction. Day 0 is about clarity — defining your goals and understanding why you're committing to the process. Because effort without intent leads nowhere.From there, the rhythm begins:2 Days Movement → 1 Day Mindset → RepeatMovement Days Each session combines:Prime Time/Movement Prep Module (10 minutes): mobility, stability, and potentiationWODMod (10–20 minutes): scalable strength and conditioningTotal time: 10–30 minutes. High intent. Fully adaptable. Designed to fit busy lives.Mindset Days Every third day, you'll work through a focused coaching chapter supported by practical Top 10 tips. These sessions cover goal-setting, habit-building, accountability, consistency, and momentum — giving you the tools to stay on track when motivation fades.This structure respects recovery, attention, and long-term progress. You're not just getting fitter — you're building capability, discipline, and resilience.No hype. No fluff.Just a system that works.This is Day 0.Let's begin.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

The RAMP Package is a 30-day, entry-level performance system designed to build durable fitness, movement quality, and mindset — without requiring excessive time, equipment, or motivation.At its core, RAMP is built on the Raise, Activate, Mobilise, Potentiate framework: a proven approach to preparing the body and nervous system to train, perform, and recover effectively. Rather than treating warm-ups as filler, RAMP turns preparation into training, ensuring every session starts with intent and finishes with precision.The program combines:Prime Time: 10-minute movement prep sessions that improve mobility, stability, coordination, and readinessWODMod: 20-minute strength and conditioning sessions built on time-tested templates, designed for real-world performance and repeatabilityMindset Coaching: Every third day focuses on habits, consistency, accountability, goal-setting, and momentum — ensuring physical progress actually sticksThe structure follows a simple rhythm: 2 days movement → 1 day mindset → repeat, allowing progress without burnout and flexibility when life gets busy.The RAMP Package is not about chasing exhaustion, aesthetics, or short-term peaks. It's about building a foundation — physically and mentally — that supports long-term performance across sport, work, and life.It's the same system used to stay capable across rugby, martial arts, fitness competition, and tactical environments, adapted for everyday athletes.Move better. Train smarter. Perform with intent.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

In this episode of the Live Train Perform Podcast, I'm joined once again by one of my favourite returning guests and close friends of the show, Kat Yiannakis — occupational and behavioural therapist specialising in binge eating disorder recovery.Kat breaks down the disordered eating spectrum, clearly distinguishing between:OvereatingDisordered eatingClinically diagnosed binge eating disorderWe explore what binge eating disorder actually is, how it differs from other eating disorders, why it affects both men and women far more than most people realise, and why willpower has nothing to do with recovery.From there, Kat shares the six core pillars she uses with her clients (and herself) to move from chaos to control:Nutrition fundamentals and the 80/20 permission paradoxHabit loops and pattern interruptsUnderstanding the upper vs lower brainMindfulness and present-moment awareness with foodThe power of language and internal dialogueDesigning an environment that supports, rather than sabotages, recoveryWe also discuss:Why restriction fuels binge cyclesHow hormones, stress, sleep, and environment drive eating behaviourPractical, real-world tools you can apply immediatelyWhat recovery actually looks like long-termWhen and why support mattersWhether you're personally struggling, coaching someone who is, or simply want a deeper understanding of how the brain, behaviour, and food interact, this episode offers clarity, compassion, and actionable strategies.

Send us a textIn this episode, Coach Kobes sits down with Adrian Sutter, founder of Swiss 8, to talk about burnout, corruption, and the rebuild that led him back to his original mission—helping veterans, athletes, and high performers reconnect with purpose through movement, nature, and simplicity.Adrian opens up about the battles behind the scenes with RSLs and veteran organisations, how politics and power derail wellbeing initiatives, and why he chose to step away from the system rather than fight it. From those lessons came a return to first principles—the farm, the tribe, and the eight pillars of performance.Together, they unpack:The real story behind Swiss 8's evolution from app to retreatHow stress, isolation, and loss of purpose mirror across soldiers, athletes, and everyday performersThe eight pillars of Swiss 8—Move, Heal, Breathe, Liberate, Survive, Connect, Defend, TranscendWhy modern psychology and medication often miss the markThe healing power of nature, shared suffering, and manual labourRaising resilient humans through movement, critical thinking, and connectionThis is a raw, open conversation on identity, purpose, and rebuilding what matters—inside and out.

Send us a textFrom leading soldiers on deployment to rebuilding his life after addiction, Dwayne Kent's story is a raw, honest look at what it means to lose yourself — and find purpose through service once again.In this powerful conversation, Dwayne opens up about the operational tempo that drove his early success, the high standards that defined his leadership, and the slippery slope that followed when mental health and alcohol began to spiral out of control.After multiple suicide attempts and a life-changing stint in rehab, Dwayne's journey took an unexpected turn toward healing through plant medicine — an experience that helped him reconnect with his truth, rebuild his identity, and create a new mission through his gym and apparel brand, Sixty3.Dwayne Kent's story unfolds like a field manual for human resilience:Purpose through Service: How service shapes identity and meaning beyond the uniform.High Standards & Operational Tempo: The double-edged sword of excellence — when performance becomes identity.Mental Health & Alcohol: The slow erosion that hides beneath functional success.Hitting Rock Bottom: The unfiltered reality of suicide attempts and the humbling power of rehab.Reconstruction through Plant Medicine: How ancient healing traditions can break modern cycles of shame and self-destruction.Rebirth as a Leader: Dwayne's evolution into a gym owner, mentor, and founder of Sixty3 — rebuilding community through movement and meaning.This episode is about redemption, responsibility, and the courage to rebuild — one decision at a time. A must-listen for coaches, leaders, and operators who value self-mastery as much as performance.Connect with Dwayne:

Send us a textFrom the school kid up the back of the class licking windows to selling toilets fresh out of school to make a living. I know sh!t when I see it. Most of it is avoidable...As one of eight children I had to learn fast. Life's experiences were accelerated andcondensed. From teeth splitting stress, congenital disease, and mental healthchallenges, to the deepest aspects of love and compassion, I've seen it all.‘But the only way out is through.'Having many life experiences crammed into one has allowed me to formulate strategies that no one else can.Experience earned with boots on the ground in mining, energy, aviation, military,education, engineering, construction, private enterprise and commercial sectors.As a Special Service Officer I bring military structure to chaos.As an Engineer I create solutions.As an Educator I practice what I preach.I have a burning desire to see people recognise their greatness trapped beneath the chaotic blizzard of noise and distraction.I provide the tools to leverage from their strengths through strategy, tactics, and the undeniable force of the human spirit.‘Accelerated growth happens on the edge of convention.'- LT Luke Cummins PgDslLinkedInWebsiteEmail - luke.cummins@rogueinstitute.coShaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Send us a textRob Allardice attended a one-month Mentorship Program with me in Thailand in the early months of 2024. We ran group classes, trained professional fighters, and trained together for that duration, with the focus being on upskilling and implementation of skills, tactics and techniques he could immediately use upon his return to Australia. This episode was recorded during this period; however, it was not released at the time due to things deteriorating at Apollo Camp shortly after his visit. I think there is value in the conversation, which will provide context for the episode which was recorded and published last weekend.We have kept in touch the last 18-months, including a few trips where I have stayed at his house, as well as being in his corner for his amateur boxing debut.Rob Allardice is a former Australian Navy Petty Officer who served 13 years in the Royal Australian Navy. He currently works as a Strength and Conditioning coach, both in-person on the gym floor at Surfit Byron Bay, and remotely via his online coaching platform.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Send us a textRob Allardice is a former Australian Navy Petty Officer who served 13 years in the Royal Australian Navy. He currently works as a Strength and Conditioning coach, both in-person on the gym floor at Surfit Byron Bay, and remotely via his online coaching platform.Rob attended a one-month Mentorship Program with me in Thailand in the early months of 2024. We ran group classes, trained professional fighters, and trained together for that duration, with the focus being on upskilling and implementation of skills, tactics and techniques he could immediately use upon his return to Australia.We have kept in touch the last 18-months, including a few trips where I have stayed at his house, as well as being in his corner for his amateur boxing debut.This is the second podcast episode we recorded together. I have not yet released the first episode due to things deteriorating at Apollo Camp in Thailand shortly after his visit, however, I will be releasing that episode as a type of prelude to this recording.Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#mindsetandperformance Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Send us a textThank you to those who have reached out to check in!This update explains:Why I walked away from the gym I helped buildThe initial steps I took to pivot rapidlyHow things have played outThe projects I'm working on  Short term planLong term plan***If you want earlybird access to any of the training programs mentioned in this video send me an email at info@coachedbykobes.comShaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#modulartrainingsystem Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

As a personal trainer and strength and conditioning coach in the industry for the past 12 years, I've had the pleasure of working with everyday people, right through to elite level athletes at the highest level.Couple that with a 6-year career as a professional soldier, plus a lifelong pursuit of becoming the best athlete I can be, I bring a unique skillset to the world of coaching.It's the one percenters that separates the best from the rest. Mindset and Performance is the aim of the game. Jordan Aigner of Aigner Performance has been following my journey for a number of years, and jumped at the opportunity to join my Mentorship Program.He has been with me for the last month, in fight camp with Denis "The Bosnian Menace" Puric as we prepare to take on a superstar in the combat sports world...RODTANG!Denis has been calling for "The Iron Man" for years, and ONE Championship has obliged after a few good performances which elevated Denis to the upper echelon of the Bantamweight Muay Thai and Kickboxing rankings.Jordan has been an integral part of this fight camp preparation, as he joined me for the final deload/reload week of phase 1, before we launched into phase 2 of camp, rounding out with Peak Week this week.In this conversation, we discuss his experience as an insider through Denis's camp, which culminates in the Co-Main Event of ONE 167, which takes place at the Impact Arena in Bangkok tomorrow (8 June).This conversation was recorded Thursday 6th June, a few hours before Denis made weight and passed his hydration test ahead of the biggest fight of his life.Unfortunately, Rodtang did not make weight or pass his hydration test, so the bout will take place at a catchweight.Nonetheless, we are coming in hot, and will be looking to make a statement!#coachedbykobes  #livetrainperform  #livelifetofullest  #traintoyourpotential  #performatyourbest  #bosnianmenace  #watchitfreaksShaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#modulartrainingsystem Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

Denis "The Bosnian Menace" Puric is a decades-long martial artist, and a 4th degree black belt in Taekwondo.He has fought around the world in renowned events and promotions such as One Championship (where he currently fights), K1, Bellator, Kunlun Fight, Top King World Series, and MAS Fight to name a few.Over the last decade, Denis has been traveling the world competing at the highest level of kickboxing, Muay Thai and MMA. Five of those years were dedicated to training under the legendary Buakaw Banchamek, where he was the only foreigner fighting under the Banchamek banner at the time. Following this training period, "The Bosnian Menace" moved to China for four years, working as a coach for Kunlun Fight League, where his role was to prepare the Chinese professional fight team for their competitions.During this period, Denis was recognised as one of their best coaches. Denis and I crossed paths a few years ago, during my 5-year stint as the Head S & C Coach at Tiger Muay Thai, where he has been a sponsored athlete for many years.Whilst I haven't been on Tiger's books for a year, he contacted me April 9, we caught up for a coffee, and he told me he had the opportunity of a lifetime...his dream fight.RODTANG!This dude has been calling Rodtang's name for years.ONE Championship have obliged this callout, after back-to-back quality performances, which pushed him up into the top echelon of fighters on the Flyweight roster in both Muay Thai and Kickboxing."I can fight man. I just need you to get me in shape. We gonna go and fuck shit up, and take out the KING!"- Denis Puric"I'm in bro. Let's go make history."- Shaun Kober"To succeed in life, you need two things: Ignorance and confidence."- Mark Twain#roadtorodtang#livetrainperform #livelifetofullest #traintoyourpotential #performatyourbest #livetrainperformpodcast@bosnian_menace IGDenis Puric WebsiteShaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#modulartrainingsystem Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

As an S & C Coach for Professional Athletes, it is imperative that I use my time wisely.Typically, I only have my athletes two to three times per week.Sometimes, it is a short 3 to 4 week period to start or finish camp.Other times, I get the opportunity to spend 8 to 10 weeks building a general base of strength and aerobic capacity, before transitioning to more specific speed/power and endurance/conditioning work.Regardless of the time period, everything I program needs to have a specific intent.I'm doing the biggest bang-for-buck drills I can, to suit the intent of the session/week/block/phase/program/camp etc.The RAMP protocol is my go-to, systematic way of preparing myself and my clients for the training sessions they are about to undertake.I see so many people just doing random work for their warm-up, which is better than nothing, but not optimal to prepare the mind and the body to get the most out of a structured training session.This formula can be applied to any training program, and should be tailored specifically to the modality of training, movement requirements, exercise selection, and individual needs required for that day's training session.Raise- Heart rate- Respiratory rate- Core temperature- Blood flow to working muscles- Viscous fluid to specific jointsActivate- Fire up the stabilisers- Connect to prime movers- Integrate synergists into compound movementsMobilise- Release tension in tight muscles- Increase range of movement- Align the joint to optimise movement patternsPotentiate- Practice/warm-up/ramp up sets- Refine technique and skill - Ramp up central nervous system to match the upcoming sessionThe RAMP Package is a 60-Day Introduction to the Mobility, Stability and Prime Modules, delivered via the Coached By Kobes App. 18 routines to give you what you need for as little as 10 minutes a day!- 5 Mobility routines progressing from beginner to advanced- 6 Stability routines progressing from beginner to advanced- 7 Prime routines progressing from beginner to advancedThis is Phase 2 of 3 in the Live Train Perform Modular Training System.Phase 1 - Build The Base Program (30 days)Phase 2 - RAMP Package (60 days)Phase 3 - LTP Foundations Program (90 days)Elements and principles learned in Phase 1 and 2 feature in Phase 3, the LTP Foundations Program, which is the flagship product!The Best Warm Up System You Will Ever Use!⇓⇓⇓⇓⇓Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life."I shouldn't be in the position I am right now." The odds were stacked against me: ● Poor family on welfare, eldest of 6 kids, parents didn't work, abusive step-dad, no electricity or running water for a 6 years period of my life ● Caught up with the wrong crowd, stealing, drugs, skipping school ● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 200014 - 20: I grew up and learned how to become a man through work and rugby20 - 26: I lived, trained and fought as a professional soldier, at a high level26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach38+: The next evolution begins #coachedbykobes#livetrainperform#modulartrainingsystem Live Life To The Fullest.Train To Your Potential.Perform At Your Best!https://www.coachedbykobes.com/

I will be putting my head down and going dark for a while.It's time to reassess my values, and whether or not my current trajectory is serving me to be at my best.I will be implementing everything I have been coaching over the last two years of this podcast. I will be back, but for now, it is goodbye, whilst I remove distractions and become singularly focused on building my empire.Thank you to everyone who has tuned in and shown support.Happy two-year anniversary!Links are below for the brands I am affiliated with and trust, along with my social channels.Much love. Peace!Your host - Shaun KoberInstagram: https://www.instagram.com/coach_kobes/Facebook: https://www.facebook.com/performancefunctionaltrainingYoutube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPw Swiss 8Website: www.swiss8.orgInstagram: https://www.instagram.com/swiss.8/Facebook: https://www.facebook.com/Swiss8app/Youtube: https://www.youtube.com/channel/UC98yOiKlZHMUq6SXZK8fArQPodcast: https://www.youtube.com/watch?v=10gWk1sS1L4&t=20s  STAITWebsite: https://www.mystait.com/Instagram: https://www.instagram.com/my_stait/Use the code "KOBES10" at checkout for your discount Head-Up CharityWebsite:  https://www.head-up.org.uk/ Instagram: https://www.instagram.com/head_up_charity/Facebook: https://www.facebook.com/groups/294950221545987Rate and Review: https://lovethepodcast.com/livetrainperform   

Head-Up Charity is a mental health organisation founded by four British Military Veterans with over 50 years of experience serving their country, including 11 operational tours. Their aim is to build a retreat where serving and ex-serving personnel can go to learn the tools and methods utilised by the founders to help them through the difficult transition process from military to civilian. This process can be quite challenging, and some people never really recreate their identity and higher purpose, which can lead down a dark road which has resulted in many mates and colleagues taking their own lives.Paul is a veteran of numerous deployments to Afghanistan, and has battled his own demons. In the first episode we recorded together over a year ago, he shared some of those struggles, the impact of declining mental health, and what he did to overcome those demons and get himself to a place mentally where he was no longer suicidial. Listen to that episode here: https://www.buzzsprout.com/1082945/8311530-paul-minter-of-head-up-charity.mp3?download=trueIn this episode, Paul explains: Why he's running 5000 miles around the UKThe challenges of covering an average of 30 miles per dayThe unanticipated benefits of meeting with, and staying with strangers that have opened their homes to feed and house Paul along the journeyThe vision for Head Up Charity in the not too distant futureYour host - Shaun KoberInstagram: https://www.instagram.com/coach_kobes/Facebook: https://www.facebook.com/performancefunctionaltrainingYoutube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPwYour guest - Paul MinterWebsite:  https://www.head-up.org.uk/ Instagram: https://www.instagram.com/head_up_charity/Facebook: https://www.facebook.com/groups/294950221545987 Swiss 8Website: www.swiss8.orgInstagram: https://www.instagram.com/swiss.8/Facebook: https://www.facebook.com/Swiss8app/Youtube: https://www.youtube.com/channel/UC98yOiKlZHMUq6SXZK8fArQPodcast: https://www.youtube.com/watch?v=10gWk1sS1L4&t=20s  STAITWebsite: https://www.mystait.com/Instagram: https://www.instagram.com/my_stait/Use the code "KOBES10" at checkout for your discountRate and Review: https://lovethepodcast.com/livetrainperform   

Swiss 8 is a proactive mental health model designed to provide the tools required to deliver high-quality content around their 8 pillars of health and wellness, to allow you to be "Better At Life."These principles are delivered straight to your phone, via the Swiss 8 app, where you can build out your daily routine via the in-built calendar.In this episode, I chat with the brains behind the organisation, Adrian and Mex.We cover a lot of ground during this conversation, including:The changes to the foundational pillars of Swiss 8How the world has become so connected, yet disconnectedOur thoughts on traditional rites of passage, which indicate a significant change in life and statusThe benefits of having people in your tribe that you may not necessarily see eye to eye withHow Swiss 8 is helping people rebuild their identity and tribe through events and challenges like the Finke desert raceWhat are the potential impacts we could see from the crisis unfolding in Ukraine, with people able to see what normally only soldiers would see in a war zone? I've been an ambassador for Swiss 8 for a number of years, and I would never put my name to anything I don't believe in, or use myself. The Western world is in the middle of a mental health crisis, and our veterans have taken action. Swiss 8's team of combat veterans have built a proactive mental health program that is delivered through a mobile app. The app offers users programs in 8 categories of health and lifestyle; all proven to reduce anxiety and depression. This holistic model forms your daily routine, aiding you to build structure, improve discipline and take ownership of your life. Once habits are formed the app will teach you new skills. Skills that can form identity, purpose, and encourage physical interaction to rebuild tribe and reduce isolation.Listen to our previous episodes here:https://www.buzzsprout.com/1082945/8219593-swiss-8.mp3?download=truehttps://www.buzzsprout.com/1082945/10461805-coaching-the-elite-with-shaun-kober.mp3?download=trueYour host - Shaun KoberInstagram: https://www.instagram.com/coach_kobes/Facebook: https://www.facebook.com/performancefunctionaltrainingYoutube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPw?view_as=subscriberYour guests Adrian Sutter: https://www.instagram.com/adrian._.sutter/Anthony Meixner: https://www.instagram.com/texmex84/Swiss 8Website: www.swiss8.orgInstagram: https://www.instagram.com/swiss.8/Facebook: https://www.facebook.com/Swiss8app/Youtube: https://www.youtube.com/channel/UC98yOiKlZHMUq6SXZK8fArQPodcast: https://www.youtube.com/watch?v=10gWk1sS1L4&t=20s  

In this episode, we catch up with S&C Head Coach Shaun Kober at Tiger Muay Thai in Phuket, Thailand. We talk all things mindset, health and uncover some ways in which you can make some real changes in your life. Shaun is not a man to beat around the bush and that's why we loved having his real talk attitude, that is so refreshing. This is a conversation I recorded with podcast regular Lizzie Wright for her podcast Project Woman a few months ago. As always, it's a great conversation between two coaches who love to dig into topics that can provide real insight and value to the listeners, hence why I've decided to rebroadcast it here to the Live Train Perform audience.Shaun KoberInstagram: https://www.instagram.com/coach_kobes/Facebook: https://www.facebook.com/performancefunctionaltrainingYouTube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPwLizzie WrightLinktree: https://linktr.ee/lizziewrightInstagram: https://www.instagram.com/lizziewrighty/ Swiss 8: https://www.instagram.com/swiss.8/https://swiss8.org/BeSpunki: https://bespunki.com.au/Use the code "KOBES10" at checkout for your discount!Rate and Review: https://lovethepodcast.com/livetrainperform

Shaun Kober is the strength and conditioning coach for UFC fighter Petr Yan, and the head strength and conditioning coach at Tiger Muay Thai. In this episode, we spoke about his adventure training the UFC Champion in Russia for his title fight, and his experience as a cornerman during the title fight.Think Rocky 4 training montage. Always great talking to Kobes, one of the most knowledgeable coaches around. Have a listen!I had a conversation with Adrian and Mex of Swiss 8 booked in for my podcast, so we could share what they were up to and what their vision is for this year, but unfortunately, we all got hit with the Rona, so we had to postpone.So I'm sharing a conversation that we had for their podcast "Instructions Sold Separately" in February this year.Shaun KoberInstagram: https://www.instagram.com/coach_kobes/Facebook: https://www.facebook.com/performancefunctionaltrainingYouTube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPwSwiss 8: https://www.instagram.com/swiss.8/https://swiss8.org/BeSpunki: https://bespunki.com.au/Use the code "KOBES10" at checkout for your discount!Rate and Review: https://lovethepodcast.com/livetrainperform

The day we recorded this episode, another veteran from Si's regiment had committed suicide.We have both lost mates to the black dog over the years, and it has become apparent that the conventional tools and methods used by the government-run mental health organisations are not sufficient for a large portion of those in need.Swiss 8 and Head-Up Charity are changing the game. Swiss 8 is a veteran-run organisation that is based out of Australia, that provides their people with an app that delivers their 8 pillars of health and wellness directly to their phone, so they can structure in and schedule the important cornerstone habits that will have a positive, flow-on effect through the rest of their day to manage their mind.Head-Up Charity is a veteran-run organisation operating out of the UK. Their goal is to build a state-of-the-art resort-style facility in the countryside, to provide a place for those seeking proactive mental health strategies they can then take away, and apply to their own lives on a daily basis, with the intent to also pass on these tools and methods to their mates who may be dealing with their own mental health battles.In this episode we covered:The lessons we've both taken from listening back to our first conversationThe power of the mindWhat is the vision for Head-Up Charity?How will they raise the funds required to facilitate the end-state?The lessons and the fulfillment is within the journey, not the destinationYou can listen to the first episode we recorded together here: https://www.buzzsprout.com/1082945/8127623-simon-moloney-cgc-conspicuous-gallantry-cross.mp3?download=trueYour host - Shaun KoberInstagram: https://www.instagram.com/coach_kobes/Facebook: https://www.facebook.com/performancefunctionaltrainingYouTube: https://www.youtube.com/channel/UCnOpTWXi1xKdamDBgzlfaPwYour guest - Simon MoloneyInstagram: https://www.instagram.com/mo1089/Head Up Charity: https://www.instagram.com/head_up_charity/https://www.head-up.org.uk/Fighting Minds: https://www.instagram.com/fighting__minds/https://fightingminds.uk/Swiss 8: https://www.instagram.com/swiss.8/https://swiss8.org/BeSpunki: https://bespunki.com.au/Use the code "KOBES10" at checkout for your discount!Rate and Review: https://lovethepodcast.com/livetrainperform  

 “Everything can be taken from a man but one thing: the last of the human freedoms—to choose one's attitude in any given set of circumstances, to choose one's own way.” This is one of the most impactful books I've ever read, and it is constantly on the top-5 list of books I recommend that everybody read. Where it sits in the top 5 will depend on the person I'm recommending it to, but this is a must-read for everyone who listens to this podcast!Psychiatrist Viktor Frankl's memoir has riveted generations of readers with its descriptions of life in Nazi death camps and its lessons for spiritual survival. Between 1942 and 1945 Frankl labored in four different camps, including Auschwitz, while his parents, brother, and pregnant wife perished. Based on his own experience and the experiences of others he treated later in his practice, Frankl argues that we cannot avoid suffering but we can choose how to cope with it, find meaning in it, and move forward with renewed purpose. Frankl's theory-known as logotherapy, from the Greek word logos ("meaning")-holds that our primary drive in life is not pleasure, as Freud maintained, but the discovery and pursuit of what we personally find meaningful.Your host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp... Rate and Review: https://lovethepodcast.com/livetrainperform  

Every time I go away and switch off my phone for the weekend, I always return refreshed, rejuvenated, and with renewed clarity. On these trips, I:Remove myself from my normal environment Switch my phone off for a set period and minimise other technology Walk along the beach, swim and/or just generally get out into nature Spend time alone Read Journal Reflect on where I'm at in my life Set some intentions In this episode I explain in detail what I wrote down in regards to my gratitude journal, my fixes, improves and sustains, as well as the projects I'm working on and the action steps required to implement into my days/weeks/months moving forward. If you haven't given yourself one of these weekends or days, I highly recommend you do so! Thank me later

In this episode, I provide some insight into how my training has had to adapt to my everchanging life over the last 9 months or so, including time in Russia and the UAE in fight camp preparations with UFC champion Petr Yan, filming with Discovery channel in India, and returning to Phuket and building my reputation and presence with my professional fighters.Our lives go through different seasons where our values and priorities must constantly be assessed and adjusted to suit where we're currently at, and what we need to do to move in the right direction...and our actions and behaviours must be aligned with those underlying principles, including our training.Your host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp... Rate and Review: https://lovethepodcast.com/livetrainperform 

Podcast regular Lizzie Wright reached out to me and asked if we could jump on a call so she could pick my brain and bounce some ideas off me...so we decided to record it to share with our audiences.Lizzie had recently returned to the UK after a long stint in Singapore, and her lifestyle, work-life, social life, schedule, and pretty much every other familiar routine she had built over roughly 8 years had been turned upside-down.In this episode we discuss:Understanding hierarchy of valuesHow to create clarityWhy it's important to prioritise tasksWhat to do to manage energy levelsHow to create an optimal daily/weekly/monthly structureThis was an enjoyable conversation that will no doubt leave the audience with some actionable takeaways they can start implementing into their own lives!We did speak in depth about how I use my calendar and diary in conjunction with two whiteboards  I have hanging at eye level above my laptop at my workstation, so if you would prefer a visual of what we are discussing, you can find that on my YouTube channel linked below.Your host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Your guest - Lizzie WrightLinktree: https://linktr.ee/lizziewrightInstagram: https://www.instagram.com/lizziewrighty/ Swiss 8Website: www.swiss8.orgInstagram: https://www.instagram.com/swiss.8/Facebook: https://www.facebook.com/Swiss8app/Youtube: https://www.youtube.com/channel/UC98yOiKlZHMUq6SXZK8fArQPodcast: https://www.youtube.com/watch?v=10gWk1sS1L4&t=20s   BeSpunkiWebsite: https://bespunki.com.au/ (Use the code KOBES10 for 10% off your order)Instagram: https://www.instagram.com/bespunki/YouTube: https://www.youtube.com/channel/UCu7VYVBrH6kXk8yipJYpHrA Rate and Review: https://lovethepodcast.com/livetrainperform  

I recorded this episode with Mark Rees for one of the projects he was working on, but thought I would also share it with my audience.We cover:My role at Tiger Muay ThaiHow I ended up at the gymThe journey over the last (almost) 5 years that I've been living in ThailandWhat the future holdsYour host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Your guest - Mark ReesInstagram: https://www.instagram.com/rees8580/ Rate and Review: https://lovethepodcast.com/livetrainp...

I sat down with Marlon Moraes recently to discuss his decision to base himself out of Tiger Muay Thai for his fight camp preparations ahead of his Co-Main Event fight against Song Yadong at UFC Fight Night: Santos vs Ankalaev on Saturday, March 12th.Marlon is a great guy with plenty of talent, great work ethic and an attitude of doing what's necessary to see him continue growing and developing as one of the best bantamweight fighters on the planet.Topics discussed:The decision to base himself out of Tiger Muay Thai, in Phuket, ThailandThe relationship he has built with his coaches and training partnersHow mindset plays a role in fight camp preparationsHis predictions for how the fight is going to unfoldYour host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Your guest - Marlon MoraesWebsite: https://www.ufc.com/athlete/marlon-moraesYouTube: https://www.youtube.com/watch?v=DStnJECMxgsInstagram: https://www.instagram.com/mmarlonmoraes/?hl=enFacebook: https://www.facebook.com/MMARLONMORAESTwitter: https://twitter.com/mmarlonmoraes?lang=en Rate and Review: https://lovethepodcast.com/livetrainp...

I am honoured to have had the opportunity to talk shop with one of the leaders in the strength and conditioning industry, and someone who I consider as somewhat of a mentor.Phil Daru is a 5x award-winning, World-Renowned Strength and Conditioning Coach and former professional athlete having competed in MMA, Power Lifting, Strong Man, Body Building, as well as playing division 1 football for Alabama State.   Founder of Daru Strong, a brand dedicated to helping one's performance, life longevity, personal growth, and becoming the best versions of themselves,  Phil also owns and operates the Daru Strong Performance Center in Boca Raton, Florida.  Phil's training is not only sought after by professional athletes such as MMA fighter Dustin Poirier and NFL defensive end Jack Crawford,  but leaders in the entertainment industry such as  Kevin James, Timbaland, and many others. Phil shares his training methods and philosophies through the Daru Strong Mentorship, having over 900 coaches graduate from every continent in the world,  The Daru Strong Podcast, and his YouTube channel which has over 200K subscribers. Your host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Your guest - Phil DaruWebsite: https://darustrong.com/YouTube: https://www.youtube.com/c/PhilDaruStrongInstagram: https://www.instagram.com/darustrong/Facebook: https://www.facebook.com/coachdaru/ Rate and Review: https://lovethepodcast.com/livetrainp...

I sat down and had a great conversation with Kane about his decision to base himself out of Tiger Muay Thai in Phuket, Thailand, for fight camp preparations leading into his Co-Main event at Bellator 275 where he takes on local fighter Peter Queally in Dublin, Ireland on Friday the 25th of February.Topics discussed:What brought him to Tiger Muay ThaiHow he has dealt with the change in training environmentThe dynamics of having a different team to his usual crew around himThe mental and physical preparation required to prepare for, and go into battleWhat it means to have the right people around him to guide the processYour host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Your guest - Kane MousahWebsite: https://badrsport.com/blogs/news/kane-mousah-the-man-behind-the-brandInstagram: https://www.instagram.com/kanem14/Facebook: https://www.facebook.com/kane.mousah Rate and Review: https://lovethepodcast.com/livetrainp...

Joel Smith is the founder of Just Fly Sports Performance, and has been training athletes for the last 15 years.  Joel hosts the Just Fly Performance Podcast, has authored several books on athletic performance, and coaches athletes online, and in the Cincinnati, Ohio area.  Joel was formerly a strength coach for 8 years at UC Berkeley, working with the Swim teams and post-graduate professional swimmers, as well as tennis, water polo, and track and field. A track coach of 11 years, Joel coached for the Diablo Valley Track and Field Club for 7 years, and also has 6 years of experience coaching sprints, jumps, hurdles, pole vault, and multi-events at the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse.Joel has coached 2 national champions, multiple All-Americans, and school record holders in his time as a track coach. In the realm of strength and conditioning, his programs have assisted 5 athletes to Olympic berths that produced 9 medals and a world record performance at Rio in 2016.In 2011, Joel began Just Fly Sports as a central platform to promote information for athletes and coaches to reach their highest potential. In 2016 the first episode of the “Just Fly Performance Podcast” was released, now a leading source of education in the sports performance field. The evolving mission of Just Fly Sports is focused on teaching athletes to realize their true, innate power, and achieve the highest joy in their training, competition, and in their communities.Joel has also spent several years in the realms of college lecturing, personal training, and thesis research. Joel's certifications include Neurological and Physical Typing from BATI, CSCS, MAT Jumpstart, and NKT level 1, as well as USA Track and Field credentials. Joel is also well-versed in the Be-Activated protocols as taught by Douglas Heel, Foot training and biomechanical concepts from Gary Ward, and has been extensively mentored by sprint and sport movement coach Adarian Barr.Your host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Your guest - Joel SmithWebsite: https://www.just-fly-sports.com/Instagram: https://www.instagram.com/justflysports/YouTube: https://www.youtube.com/jumpscoachPodcast: https://www.just-fly-sports.com/podcast-home/ Rate and Review: https://lovethepodcast.com/livetrainp...

The Nutritional Pyramid of Importance is a systematic way of reviewing all things nutrition. From weight loss goals to building muscle mass and strength, improving health markers, decreasing inflammation, identifying nutritional deficiencies, and optimising performance, both in the gym and throughout the rest of your life. This episode provides a general overview of the tools and information I teach my clients, so we can then make educated decisions on how to structure their specific, individualised nutrition protocols.I cover:Nutritional pyramid of importance Energy balanceMacro-nutrients and fibreMicro-nutrients and waterDiets, calorie/carb cycling, meal timing/frequency, intermittent fasting etc.SupplementsI covered these topics in much more detail in one of the very first series I put together when I launched the podcast.You can find the first episode here: https://www.buzzsprout.com/1082945/3771674-episode-15-nutritional-pyramid-of-importance-mini-series-intro.mp3?download=trueYour host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp... Rate and Review: https://lovethepodcast.com/livetrainp...

Will Foden is back!As always, we kick off the conversation with our take on where our beloved industry is at the moment before we dive into some advice for some of his followers that have reached out to him for answers.Topics covered:Where we are at with our current business, and what the plan is moving forwardHow we would coach someone through the goal-setting process?What advice do we have for older lifters?How would we adjust nutrition protocols for clients coming off a holiday break?Your host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Your guest - Will Foden Website: https://www.willfoden.com/ Instagram: https://www.instagram.com/willfoden/ Rate and Review: https://lovethepodcast.com/livetrainp...

I've had some amazing conversations with people who inspire me and bring value to my life during the course of this podcast. In these "Best Of" editions, I'm bringing those conversations back to life for your listening pleasure.The Swiss 8 team of Adrian Sutter and Anthony Meixner start the conversation with the charity's vision for what they wanted to achieve in the coming years.Swiss 8 is a proactive mental health model designed to provide the tools required to deliver high-quality content around their 8 pillars of health and wellness, to allow you to be "Better At Life."https://www.buzzsprout.com/1082945/8219593-swiss-8.mp3?download=trueSwiss 8https://www.instagram.com/swiss.8/https://swiss8.org/  Simon Moloney then picks up the conversation with his take on what occurred in July 2013 when he was shot in the throat by a Taliban sharp-shooter, and goes on to describe the events that took place which saw him awarded the Conspicuous Gallantry Cross by Her Majesty The Queen.https://www.buzzsprout.com/1082945/8127623-simon-moloney-cgc-conspicuous-gallantry-cross.mp3?download=trueSimon MoloneyInstagram: https://www.instagram.com/mo1089/Head-Up Charity: https://www.instagram.com/head_up_charity/https://www.head-up.org.uk/Fighting Minds: https://www.instagram.com/fighting__minds/https://fightingminds.uk/Wes Masters and I then discuss these same events from his perspective, with him being the medic on the ground that covered hundreds of metres of dangerous terrain to come to the aid of Si, with his actions being recognised with Wes being awarded the Military Cross by Her Majesty The Queen.https://www.buzzsprout.com/1082945/9017858-wes-masters-mc-military-cross.mp3?download=trueWes MastersInstagram: https://www.instagram.com/wesmasters/ Next up, Paul Minter talks to me about his experience dealing with the aftermath of numerous combat deployments to Afghanistan, including suicidal thoughts, and crippling PTSD, anxiety, and depression. We discuss the tools and strategies he used to start managing his mind, which led to him starting the mental health charity, Head-Up Charity in the UK.https://www.buzzsprout.com/1082945/8311530-paul-minter-of-head-up-charity.mp3?download=truePaul MinterWebsite: https://www.head-up.org.uk/Instagram: https://www.instagram.com/head_up_charity/Facebook: https://www.facebook.com/groups/294950221545987 Your host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Rate and Review: https://lovethepodcast.com/live

I've had some amazing conversations with people who inspire me and bring value to my life during the course of this podcast. In these "Best Of" editions, I'm bringing those conversations back to life for your listening pleasure.In this episode, I speak with a number of people whom I consider a mentor in one way or another, and have taught me, or reminded me of many of the principles I have been developing and living by over the years.Luke Leaman starts the conversation with an explanation of the autonomic nervous system, and why it is important to understand how that works.https://www.buzzsprout.com/1082945/8050195-luke-leaman-of-muscle-nerds.mp3?download=trueSimon Hall then picks up the conversation with his take on why looking after your physical and mental health is more important than anything else you will do, and how that needs to tie in with your value system.https://www.buzzsprout.com/1082945/8170351-simon-hall-of-nourish-life-group.mp3?download=trueAndrew Pap and I discuss how our identity has been shaped by working in the fitness industry, how we've dealt with injuries, growing businesses, prioritising our mental and physical health, and time management strategies we are currently implementing.https://www.buzzsprout.com/1082945/8246000-andrew-pap.mp3?download=trueNext up, Danny Lennon talks to me about his experience working with weight class athletes, common misconceptions in the combat sports diet industry, and how the metabolism will adapt in a negative manner when exposed to dieting measures for prolonged periods.https://www.buzzsprout.com/1082945/8350336-danny-lennon-of-sigma-nutrition.mp3?download=trueWe round out the episode with Luke Leaman again, who dives into stress physiology, and the importance of gut health to ensure a healthy organism. A healthy organism is an adaptive organism.https://www.buzzsprout.com/1082945/9240336-how-important-is-a-periodised-training-nutrition-and-recovery-plan-for-the-average-person-with-luke-leaman-of-muscle-nerds.mp3?download=trueYour host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Rate and Review: https://lovethepodcast.com/livetrainp...

I've had some amazing conversations and breakthroughs with my online clients, and have been lucky enough to have some of them grant me permission to record our conversations to share with listeners of the podcast!In this episode, I speak with three of my online clients about the tools, techniques, and strategies that have been used to help them manage their minds, improve their mental and physical health, and make adjustments to their lives for the better.Topics covered:How your mind can either fuck you, or make love to youWhy mindfulness helps to alleviate insecuritiesThe difference between internal vs external validationHow journaling teaches you awareness, which can initiate changeWhy tracking HRV (Heart Rate Variability) is an essential tool if you really want to understand how to progress your health and wellnessYour host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Rate and Review: https://lovethepodcast.com/livetrainp...

Why understanding your values is so important.How to condition yourself to adversity and build mental resilience.The effect your environment has on you.I've had so many great conversations with friends and colleagues about what we see happening in the fitness industry, and thought to myself, "I wish we would have recorded that." ...So that's exactly what the Coaches Corner is about. In this episode, I've taken some of my favourite passages from conversations with other coaches throughout the year, and put them all into one place, tying in with a central theme.Fitness for me is being able to do whatever I want to do, at any time, with minimal limitations, because I've prepared myself to be able to perform at a multitude of tasks across a broad spectrum of skills acquired through a targeted, periodised training program.Your host - Shaun Kober Instagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp...Rate and Review: https://lovethepodcast.com/livetrainp...

“All of humanity's problems stem from man's inability to sit quietly in a room alone.” -  Blase PascalWe live in a world that is constantly distracting us. And we allow it to. We condition ourselves to fill the silence. We don't know how to be bored anymore. We can't stand being alone with our own thoughts...and that's exactly why we need to cultivate the skill and discipline of creating stillness, and getting to know ourselves.In The Obstacle Is the Way and Ego Is the Enemy, bestselling author Ryan Holiday made ancient wisdom wildly popular with a new generation of leaders in sports, politics, and technology. In his new book, Stillness Is the Key, Holiday draws on timeless Stoic and Buddhist philosophy to show why slowing down is the secret weapon for those charging ahead.All great leaders, thinkers, artists, athletes, and visionaries share one indelible quality. It enables them to conquer their tempers. To avoid distraction and discover great insights. To achieve happiness and do the right thing. Ryan Holiday calls it stillness--to be steady while the world spins around you.I recently finished reading this book, and I was reminded of its influence and impact via the conversation with last weeks guest, Alex De Fina. Your host - Shaun KoberInstagram: https://www.instagram.com/coach_kobes/ Facebook: https://www.facebook.com/performancef... YouTube: https://www.youtube.com/channel/UCnOp... Rate and Review: https://lovethepodcast.com/livetrainperform