#506 Dan Garner - How to Improve Your Performance in Life and Fitness
Lift Free And Diet Hard with Andrew CoatesShow Notes
Dan Garner is one of the most sought-after performance coaches among professional athletes, MMA competitors, and celebrities, while also working in performance research. Dan joins me to share lessons from coaching high performers and explain how the same principles apply to everyday people who want better results in fitness and life. We discuss: • Results-oriented vs. activity-oriented thinking • Process goals, outcome goals, and momentum • Identity, procrastination, and performance • Why controlling your schedule matters • Clarifying goals and building adherence • Emotions, decision-making, and the amygdala • Identifying the constraint holding you back • Applying elite-performance principles to everyday people • Adapting coaching to the individual • Blood work and cluster analysis • Low energy availability (LEA) • LEA vs. Relative Energy Deficiency in Sport (RED-S) • Health and performance risks of chronic under-fueling • How LEA differs from simply being in a calorie deficit • Sports, disordered eating, and RED-S risk • Post-workout recovery • Peri-workout nutrition • Dan’s four-phase fueling approach • Caffeine and performance • And much more Follow Dan: @dangarnernutrition CHAPTERS 02:02 Results Over Activity 04:50 Momentum and Early Wins 08:34 Identity and Procrastination 10:36 Control Your Schedule 12:54 Goals That Come From Within 14:53 Sponsor: MacrosFirst 16:38 Clarify Your Goals Three Times 19:19 Adherence and Small Swaps 22:03 Emotions and the Amygdala 26:04 Coaching Constraints Framework 26:40 Monkey Mind and Coaching Style 28:14 Blood Work and Constraints 28:49 Cluster Analysis 32:22 Low Energy Availability 34:39 RED-S and the Athlete Triad 37:21 Injury Risk Evidence 38:35 Sponsor: Just Bite Me Meals 39:40 Sports and Eating Disorders 42:47 Peri-Workout Nutrition 44:43 Four-Phase Fueling Plan 51:01 Sponsor: Group Strength Programs 52:37 Caffeine on Leg Days 57:44 Wrap-Up and Links SUPPORT THE SHOW • Subscribe and check out more episodes • Share and tag @andrewcoatesfitness • Send this to someone who is busy but struggling to progress FOLLOW ANDREW COATES @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Men’s and Women’s programs: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%: www.foreverstrength.ca/join-now/ Questions? https://www.instagram.com/andrewcoatesfitness/?hl=en I would love to coach you. RP STRENGTH APP Code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and enter ANDREW when asked how you heard about the app. KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL https://www.trainheroic.com/liftfree Reply to the email you receive or email [email protected] and tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents
More from Lift Free And Diet Hard with Andrew Coates
James Krieger is one of the most trusted figures in the fitness industry and exercise-science research.
Luka Hocevar returns to discuss what it takes to build a successful career in fitness as automation, AI, algorithms, and information become increasingly abundant.
Steven Sahyoun coaches performance and rehabilitation, helping people move from injury back toward the demands of training and sport.
Stuart McMillan is one of the world’s most respected and decorated sprint coaches.He joins me to share his expertise on speed, sprinting, skipping, movement quality, youth development, coaching, and the balance between complexity and simplicity.We discuss:• Why adults tend to stop moving fast and powerfully• Why speed and intensity variability may matter as we age• Whether everyone actually needs to sprint• How to move fast in ways appropriate for your ability• Why movement variability matters• Why Stuart believes more adults should skip• Hip extension and the fundamentals behind skipping• How to progressively introduce skipping• How beginners can start sprint training• Managing sprint-related injury risk• Why consistency and gradual exposure matter• Coordination as a limiting factor• Why adults need to stop worrying about how movement looks to other people• Sprinting and speed development for young athletes• Why youth training should emphasize coordination and skill• Strength versus skill when thinking about injury risk• Why movement quality deserves more attention• Stuart’s six-part framework for assessing movement quality• Whether movement is effective, efficient, stable, adaptable, authentic, and aesthetic• Balancing art and science in coaching• How Stuart thinks about systems• Complexity versus simplicity• Why good coaching often becomes simpler with experience• “Safe to fail” experiments in coaching• Why mastery often involves subtraction• And much moreFollow Stuart:@fingermashCHAPTERS00:16 Why Adults Stop Sprinting02:10 Intensity Variability and Aging04:45 It’s Never Too Late to Train Speed05:45 Move Fast Your Way07:22 Why Stuart Loves Skipping08:48 Hip Extension Fundamentals12:08 Progressive Skipping Practice15:07 Beginner Sprint Progression18:40 Injury Risk and Consistency20:30 Coordination as a Skill Barrier21:51 Stop Caring How It Looks22:19 Coaching Kids to Move Fast25:07 Youth Coordination Over Strength26:26 Strength vs. Skill and Injuries27:50 Coordination Over Capacity29:49 Defining Movement Quality33:37 The Six-Word Movement Framework35:33 Authentic and Aesthetic Movement39:37 Balancing Art and Science42:33 Systems Thinking Basics48:18 Safe-to-Fail Coaching49:36 Simplicity After Complexity52:28 Mastery Through Subtraction55:18 Final Thoughts and Where to Follow StuartSUPPORT THE SHOW• Subscribe and check out more episodes• Share the episode and tag @andrewcoatesfitness• Send this to someone who hasn’t moved fast in yearsFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMSJoin my Men’s or Women’s 13-Week Online Group Strength Programs.Choose between:• Gym Upper/Lower• Home Upper/Lower• Full BodyGet full access to me with prompt responses.Use code SEPTEMBER10 to save 10%.www.foreverstrength.ca/join-now/Questions?https://www.instagram.com/andrewcoatesfitness/?hl=enI would love to coach you.RP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app.KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email [email protected] and tell them Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
Pete Dupuis is an icon of gym ownership, business development, and mentorship within the fitness industry.