Archive for the ‘Uncategorized’ Category

A New Era…..Vigor Ground Fitness and Performance

Wednesday, October 24th, 2012

I’ll keep this short even though my excitement is pretty damn ridiculous!

Part of the reason why this site hasn’t been active is because of the growth (through blood, sweat and tears) of the new gym – the evolution of Hocevar Performance; Vigor Ground Fitness and Performance.

All of the blog posts and news will now be at, where I’ve already punched out a couple of articles.

The news site is pretty amazing if I may say so myself and completely represents the character of the gym.

So I’m not going to waste any more of your time. Take your butt over to and check it out as well as signing up to get my free national bestseller book Fit Formula with a video series going through the program I wrote for the book.

See you there!

What If There Was A Handbook On How To Become Your Own Hero?

Tuesday, February 15th, 2011

Nuff said

Did the title give away what all this is about?

If not, then can I have a drum roll please……..there IS a hand book on how to be your own hero, more specifically it is A Crash-Course in Building a Badass Body, Getting Your Shit Together, and Living the Life of Your Dreams.

Not only is this book out there. It’s good. Real good!

As far as attention goes, if the bad ass title and headline doesn’t catch your attention, the content definitely should:

  • Defining what you really want out of life then setting a plan to get it
  • Gaining muscle or losing fat without sacrificing your social life
  • Structuring your day to be the most productive
  • Getting out of debt and making good money
  • Having better relationships with friends and family
  • Setting goals that actually get done
  • Letting go of the bullshit, and focusing on things that actually matter (more…)

2011 Renton Fat Loss Contest – What Will You Do In The Next 8 Weeks?

Monday, January 17th, 2011

What If You Could……

And YOU can!

You definitely won’t find me saying gimmicky stuff and b.s. that you can drop a 100 lbs in 8 weeks and that changing your body is real easy and you can do it by eating whatever you want and training 10 minutes a couple of times a week. And if someone does, you need to question their integrity and have them prove it to you……if they prove it to you then give me their number so I can learn from them.

What I believe in is changing your lifestyle so that when you make a body transformation you can maintain and/or continue to improve on the results that you achieved. What good is it to bust your butt training and taking on a crazy diet for 8-12 weeks (or more/less) only to fall of and gain it all bak in even less time? Positive changes are meant to last and when you start on a path that should be kept in mind.

But why do a transformation contest then? (more…)

My 2011 Goals – Training and Professional

Monday, January 3rd, 2011

Looking to reaching new heights in 2011...

In my last post I talked about a “checklist” of how to go about setting goals. This time I will share some of the goals that I have set in the training/athletic category (this will touch on lifestyle as well) and also some of my professional goals.

I’m definitely not the master of goal setting and I have become better at practicing what I preach by writing my goals out and sharing them with as many people as possible so that I am subconsciously held more accountable. I will also print out all my goals and put them in a couple of very visible places so they smack me in the face every time I start slacking off.

I’ll break this post down into two categories, my athletic/training (as well as some lifestyle) goals will come first and then I will touch on some of my professional goals.


For training if I have to some it up in one sentence….I will become this guy…..

My after picture


Are You An Action Taker? What Will 2011 Look Like For You?

Wednesday, December 15th, 2010

What does your list say? Same thing as last year?

Aaaahhhhh, those questions again!

Around about now I know there are a lot of people telling themselves what they will do in 2011. Not writing it down or sharing it with people mind you, they’re just saying it to themselves in their head. Did you tell yourself the same things last year and nothing changed? This year will be no different if you do not outline some new strategies on which you can act and take action.

See, I don’t really like New Years resolutions because they’re bullshit most of the time. You can look at the stats and they will confirm that (most people fall of the path to their resolutions by week 3!). The fact that most people wait till the new year to take action on certain goals says enough alone.

I’ll give you an example. I had a conversation with a colleague of mine in September and he said he was tired of the way he felt and looked and he is ready to do something about it……in January. Huh?! Is it just me or does waiting 4 months to do something you are “ready” to do sound crazy? But that is how most new years resolutions look like, they’re goals that keep getting delayed. The chances of success don’t go up because it is another year and January, the chances of success will go up when you get your mind right, outline strategies that will lead you from point A to point B and take ACTION.

I’m not saying to make goals for the next year and go after them.

At the end of each year I reflect on the past year and look at what I have achieved, what I need to improve on, as well as set goals for the next year. When I do this, I write the goals out on paper. Remember, goals that are not written out are just wishes. After I write them out, I also put down what action steps I need to take to achieve these goals (these steps should be as specific as possible).

Let’s dig even deeper. I will give you the goal setting steps that you can put into action (that word again!) and make 2011 or any year after that more successful than you could have imagined. This are some real ninja tactics so drink some Spike and focus when you read this…..and then do something real nuts – act on it! Here are the 3 reasons why you should set your goals in the first place: (more…)

Switch: How Can Getting Injured Be Good For You?

Monday, November 15th, 2010

How can this be good?

How can this be good?

If you asked me this question a couple of years ago, I would look at you sideways and maybe even attempt to give you the backhand smack.

There is no situation where being injured can be good for you!

Right? Or is there?

Before I move on, I encourage you to read Switch: How To Change Things When Change Is Hard (Chip and Dan Heath) which is a book that got me thinking and looking at things differently. I t allowed me to look at some negative situations from a positive outlook, being able to see what good can come out of it. Powerful stuff!

First off, I suck at being injured! I can be sour a lot of the time and not that nice to be around. I’m a hyper person, so taking away my ability to do what I want when I want to (a.k.a. restrictions) made me anxious and irritable.

I used to be that way anyway. This time around it has been different. (more…)

What Type Of Fat Loss Transformation Can You Make in 10 Weeks?

Thursday, October 7th, 2010

Rebekah Winning Her Group!

Rebekah Winning Her Group!

Can’t stop, want stop!

A trait of all successful people is, that even when faced with obstacles big or small they keep on moving and conquer their fears. They see the opportunity in the crisis.

Everyone can become that person. You do have to make a choice though. You have to make a choice that you will succeed.

Yes, it’s that simple………far from easy but simple non the less.

“The greater the difficulty the more glory in surmounting it. Skillful pilots gain their reputation from storms and tempests.” Epictetus

Rebekah Baker sat down with me 10 weeks ago for a fitness consultation and said that she wanted to be on stage for a figure competition, just to see if she could do it and get back into modeling. Fitness modeling to be more precise. Her eyes told me she made a choice that she will be successful. (more…)

How To Take A Basketball Player From Intramural To All Star Performance: Part 1

Thursday, September 30th, 2010

This post will be a longer post……if you don’t want to get better and don’t give a s@*t if THIS happens to you…

My name is Freddy and I DIDN'T work on my performance

My name is Freddy and I DIDN'T work on my performance

Then DON’T read this!

How many basketball players out there are frustrated with their level of performance?

How many are sitting on the bench a lot more than they would like to?

Maybe it’s the fact that you’re getting blown by, dunked on and dominated on defense?

I’ve felt every one of the above!

I even gave myself the whole “must be the genetics” talk. But it was just a cop out!

A large part of my life was (and still is) dedicated to basketball. I played from as young as I can remember and started going to basketball schools as well as joining a junior team by  the time I was 11. From there I played through high school at the highest levels, got a college scholarship and started 4 years, the later on played professional ball in Europe, not to mention countless street ball tournaments and just cutting short of winning the Nike Battlegrounds Slovenia. I also played in the NBA Summer Pro League 5 years ago before completely dedicating myself to strength and conditioning. (more…)

Creating A Complete Training Session in 30 Minutes

Thursday, September 9th, 2010

Some people really are that busy...

Some people really are that busy...

I used to think training sessions last as long as it takes to get them done.

I thought my program design was effective and efficient and would cover all the bases in a short amount of time. Whatever short meant to me that is.

Then came along a number of busy professionals who wanted to get in 30 minute training sessions (I never thought anyone could be that busy, I realize now even with my own crazy schedule sometime it is possible), no more, period!  They also wanted to have the best of everything: mobility, tissue quality, explosiveness, strength, muscle building, conditioning, fat loss, a new wife/husband, etc.

It’s almost easier to hook them up with a new wife/husband than get all that achieved in 30 minutes!

This is gonna take some Harry Potter type stuff, so I’m throwing all the ingredients in the cauldron and cooking them up:

- 3 ounces of Tissue Quality

- 1 lb of Mobility

- 2 tbs of ExplosivenessSAQ (Speed, Agility, Quickness)

- 1 lb of Strength

- 5 lbs of Metabolic Conditioning

- a pinch of Mental Toughness

Stir thoroughly for 5 minutes with the temperature set at “hot as hell”….. sprinkle some added Hocevar Performance magic and…VOILA! (more…)

Excuses – Just Say No!

Wednesday, August 25th, 2010

You ever ask yourself “why do I complain so much?”

You should!

I have, and it reminds me to re-program my brain and stop making excuses. Every one does it, it’s just that some people do it more than others AND some actually take action in spite of having the “excuse”. The one’s that do are the people that are successful, whether in training, life, business, relationships…. or dodge ball (if that’s your fancy).

Whenever you feel sorry for yourself, find inspiration in others that could have many more excuses than you but decide they will not be defined by them.

I started thinking about this as I was sent a link to an article about this years CAF Inaugural Paratriathlete Camp, which invited and sponsored one of our Renton Results boot camp members Tony Smith.

Tony is the tallest of the crew, as are his achievements!

Tony is the tallest of the crew, as are his achievements!

Tony lost a leg in a car accident but you can’t notice because he kicks so much ass! (more…)