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Relentless Roger

Relentless Podcast

No Regrets on Thanksgiving, Declaring a Hard Stop, and a Simple Strength Routine

It’s time for Episode 22 of the Relentless: Real People, Real Results, Real World podcast:


Relentless News: 

  • Shouting out our recent Relentless rockstars – Brittany, Dave, and Pam.
  • Reflecting on the last episode of the Relentless podcast when I was put on the hotseat.
  • Talking morning and evening routines:
    • Morning: “No matter how early I train at the studio, I always leave myself 45-minutes or more of calm in a reading chair.”
    • Evening: “No matter how late it is, I always turn on a reading lamp and read a few pages of fiction before closing the eyes.”

Relentless Main Event: 

  • Thanksgiving health and fitness: It’s an individual journey. Period. No one can or should pass judgement on anyone else without considering context (and headlines and snap advice rarely do).
  • The idea of aligning expectations and actions and having no regrets.
  • Three concrete ways to do this:
    • Keep your workouts consistent while eating/drinking is inconsistent.
    • Think ahead and decide what is worth it to you and what are the mindless triggers that lead to regrets later.
    • Declare a “hard stop” after your indulgence(s).

Relentless Actions: 

  • Mind: Employ the power of teamwork.
  • Body: Lift heavy things. If new to the game, put into action a simple routine of pull, deadlift, push, and squat/lunge (described in the audio).
  • Business: Take a step back during holiday downtime and consider the forest, not the trees.

Relentless Ask:
No ask – only a big thank you and Happy Thanksgiving!

If you like what you hear on these episodes, rate, review, and/or subscribe on iTunes.  Thanks for your support!

Relentless Podcast

Roger Dickerman: Being Relentless, Slowly Climbing Mount Everest, and Walking a Tightrope

It’s time for episode 21 of the Relentless: Real People, Real Results, Real World podcast:

In this episode I welcome in…myself? Yes, we flipped the script. Relentless Riss takes over the hosting microphone and puts me on the hot seat!



  • Snapping out of an uninspired funk with a Brian Dawkins hit compilation.
  • Being inspired by Gary Vaynerchuk’s “Hard Work and Patience” video.
  • To relax consider removing inputs instead of constantly adding them: “Leaving and being comfortable with dead space is a huge deal.”
  • On real world experience: “For anyone going through the formal education system you need real life internships…otherwise you come out unprepared.”
  • On what prompted a career change: “Sometimes you are on a path and you are not connecting to it…I started to become detached…I need to throw myself into something, and I was losing that. I felt the detachment.”
  • On losing something important: “I hadn’t read anything for about 3 years, and that was a rude awakening for me.”
  • Crediting The Count of Monte Cristo and The 4-Hour Workweek as a formative literary cocktail.
  • Launching a fantasy football program
  • Winning the Endless Summer contest via author Tim Ferriss and traveling to Japan.
  • Drawing inspiration from Rolf Potts’s Vagabonding and deciding to keep the travel unstructured.
  • A first journal entry from Japan: “This is a strange and negative experience.” Thereafter? The experience of a lifetime.
  • On a 4-6 month period of dreaming: “I would take a stack of books, walk to a coffee shop, drink multiple red eyes, read and write. I filled journals up…I needed to try a few things and not get anywhere with them.”
  • Health and fitness roots: “I grew up unsatisfied with my body and unaware that I could change it.”
  • On a career awakening: “All of a sudden you realize you can do more about this than you ever thought possible…I backed into my passion.”
  • Why Relentless Fitness? “I always knew I wanted to do my own thing and that was very important to me. I wanted to drive the bus. I saw some things about the big gym that I didn’t like, and that was the first seed of thought.”
  • Why the word Relentless? “The word is really important to me. Relentless represents the mindset that with the appropriate plan and effort and focus that anything is possible over time.”
  • What is Relentless about? “It’s about the people. Specifically it’s about the experience for those people.”
  • On flexibility: “I don’t think rigidity and black and white gets you long-term success.”
  • Having a big picture view: “If something doesn’t go right in the short-term, it’s ok – as long as you are staying true to yourself, you are making moves that represent who you are, and acting on behalf of your people. It’s ok to take a step back to take ten steps forward down the road.”
  • On client goals: “The goal is not to single-mindedly retain a client. The goal is to make the client better, to give them tools, and to set them on the right course. If they’re doing that somewhere else I’m happy…I no longer say ‘did we gain or did we lose?’ It’s about ‘is this person in a better position?'”
  • Marketing the Transformation program: “I’m willing to not over-market something and lose consumers. If you promise the moon that’s how you sell, and that’s unfortunate. It’s a mainstream versus a niche decision. I’m not willing to sell out the marketing phase just to get a million people in the door.
  • “It’s easy to get fired up about short-term goals, but we always have to complement that with a long-term goal. We don’t want to do something on behalf of ourselves today that we wouldn’t do on behalf of ourselves tomorrow. If we act too aggressively we end up losing those long-term results; it’s like climbing Mount Everest and falling off the other side. If I showed you 12 weeks and said you could be on top of Mount Everest but in 24 weeks you’re going to tumble or you could act a little slower, a little smarter, and a little more sustainably, and in a year’s time you’ll be 3 steps away from the top of Mount Everest and on the path to sustain that – I think most everyone would choose the latter. It’s very hard to have that thought process in the moment, but I take that responsibility on as a coach and a trainer to try to instill that process while motivating and inspiring in the short-term.”

Q & A Section

Huge thanks to Chris Plentus, Keith Norris, Tony Federico, Steven Doherty, Kristie Matevish, Cathy Pellegrino, and Steve Liberati (in order of appearance) for their awesome and challenging questions!

Q: Give us a sense of your morning and/or evening routines.

“No matter how early I train at the studio, I always leave myself 45-minutes or more of calm in a reading chair.”

“No matter how late it is, I always turn on a reading lamp and read a few pages of fiction before closing the eyes.”

Q: What forms of media can you consume over and over again?

Books: Meditations of Marcus Arelius, The War of Art, The Authentic Swing

Video: Arnold Schwarzenegger 30 for 30 short film

Q: How do you think other people perceive you and does it jive with how you perceive yourself?

Q: Who do you admire and why?

“If someone has been a guest on this show they inspire me beyond words.”

Q: What’s something that not a lot of people know about you?

Q: Would you rather have fingers as long as your legs or legs as long as your fingers?

Q: Discuss what kind of guts it takes to leave your former cushy gig to dive into the wild, wild West of entrepreneurship.

“Many of the people who make decisions like this are compelled to by something unspeakable. It’s like a magnet. It’s unavoidable.”

Q: How do you maintain work/life balance when you own a business with your fiance?

Q: How do you think it’s best to deal with clients/friends/family that claim they want to make a positive change in their lives but you question their methods and dedication to that change?

“Be a human being not a coach. It’s understanding that not everyone is in the same place and not everyone is in the same mental state of readiness for change. It’s planting a seed and not forcing it to blossom because you can’t…You cannot do something for someone, period.”

Q: In your experience what quality do you see in your clients that enables them to make the most dramatic changes in their lives or what qualities are most helpful to ensure success in meeting goals?

Rock bottom is an unfortunate precursor to success.

Q: Even though it is illegal do you think it is possible for a person to safely use TRT/steroids/performance enhancing drugs and not have them prescribed by a doctor?

Q: Would you use TRT/steroids/performance enhancing drugs?

Q: In a fight to the death who would win – The Mountain from Game of Thrones and Dutch from Predator?

Q: What is the most overlooked quality for performing at a high level?

Intelligence, planning, and drive. “Being able to see the long-game that’s in front of you and by definition that high achievement does not come overnight.”

“If someone is incredibly driven to that 1% or .01% outcome, there’s a reason why 100% of the population doesn’t go there. You need to persist through low moments and trust the process.”

Q: How difficult is it to properly follow a ketogenic diet and how harmful can it be to incorrectly follow one?

Q: What is the most exciting thing you see happening right now in the physical fitness industry?

“Individualization is becoming a movement. Personal training is becoming a movement…People are becoming willing to gather teams of experts on behalf of their health…There are more and more services on all of the health platforms. There are more and more choices, and people are starting to see the value in allocating resources – time and money – to these avenues to better other avenues.”

“I believe that health is the great enabler and your health deserves resources. If you allocate resources there and your health becomes better, every other facet of your life is improved.”

Q: How much do you bench, bruh?

Q: What is your endgame? When is the empire built?

“The short answer is never. It’s a way of life. To me humanity is growth. It is growing. If I ever stop growing, then put me out to pasture. It’s over.”

Q: When you’re an old man sitting in your rocking chair, what will be the most proud thing that you tell your grandkids about yourself?

“You have your stories and you have your memories at that point. Those stories and those memories revolve around the people that you assisted in some way shape or form, people thriving based on what we’ve been able to do. That’s where it will all end.”


Go through this thought process:

Are you doing anything for yourself today that you wouldn’t do for yourself tomorrow?

  • If yes, is there a good reason why you are doing this today?
  • If no, are you trying hard enough?

“The line is very fine and it’s very hard to tightrope walk – it’s like a living, breathing Man on Wire. You’ll always fall to either side. You’ll need periods of striving hard and you’ll need periods of relaxation. As you get better and better, you’ll stay tighter to that line. You’ll stop blowing yourself out so much and doing the college all-nighters. You’ll stop swaying so hard to relaxation where you go on a holiday binge where you really let it get away from you. You’ll have less less of the extremes, and you’ll stay tighter to your line.”


If you like what you hear on these episodes, please subscribe to, rate, and/or review the podcast on iTunes.  Thanks for your support!

Relentless Podcast

Gavin McKay: How to Balance Heart, Muscle, and Mind

It’s time for episode 20 of the Relentless: Real People, Real Results, Real World podcast!

In this episode I welcome in Gavin McKay –  Unite Fitness founder and president, serial entrepreneur, coach, and meditation enthusiast.



  • Drawing inspiration from the Dalai Lama and recommending Shambhala as both a professionally helpful and relaxation resource.
  • Attending Cornell and being surrounded by those with incredible drive: “It made me up my game.”
  • Having roots in the corporate world and its help in understanding what he did not want to do. “It was starting to irk me. I can’t do this. I can’t put on the khakis and a polo…I didn’t have my passion directed yet, but I knew something was not right where I was going.”
  • His environmental passions: “I have a hippie streak.”
  • Experiencing a “quarter life crisis” and leaving behind his business school path for a year of around-the-world travel. “I had to get lost to find myself.”
  • On leaving his life behind: “It was the hardest thing I’ve ever done, and then immediately when you do it you want to justify it. There’s this freedom in traveling for a year, and that freedom becomes deeper and deeper. It was the best decision I’ve ever made. I felt the best I’ve felt in my entire life because you’re stress free and taking in life’s every moment. I’ve never seen more sunsets. You wake up because you want to go somewhere and you want to see something. You’re in the now all the time.”
  • With the enormity of higher education investment in mind, encouraging others to allocate money to travel and exploration.
  • Growing up in a football town – “It was sort of a Friday Night Lights mentality” – and having that be the roots to his health and fitness interests.
  • Using travel, reflection, and journaling to crystallize his mission in health.
  • Another benefit of his quarter life crisis travels: “Every other risky decision becomes a lot easier.”
  • Writing and having an unreleased book.
  • Visiting a studio in California and witnessing a unique style of group training: “It pulled on all my team sport tendencies. Everyone was at their fittest when they had a coach, a team to do it with, and a program or purpose…That floated in my head for a few years. Then it was ‘How would I do it? How would it combine with bringing in mind/body elements?'”
  • Pioneering a concept in Philadelphia and establishing a market: “I remember thinking we’re going to have to explain to people what this is.”
  • “The scariest thing in the world is not knowing.” His solution: tapping into his personal network and asking questions. “Go to your people.”
  • Reaching out to potential mentors and not being deterred by perceived competition. “Be a human being.”
  • Unite and Relentless teaming up to benefit two causes – MANNA and Steve’s Club.
  • Creating the concept of Run4UrLife with like minded people and organizations to benefit MANNA. “You get the right people in the room and magic happens.”
  • Dividing and conquering labor to produce a well-executed event.
  • Advice on creating your own event: have a concept, differentiate it somehow, and connect with an existing community – “pull on strings that are already there”.
  • Learning from Crossfit’s journey – first building on the backs of their affiliates and later landing a major sponsorship (Reebok) that vaulted them to the next level.
  • Learning from his first few tough years in business: “Hiring is the most important, #1 thing. If you do that right everything will move twice as fast and be twice as enjoyable and be twice as amazing…I did not hire the right people. I did not have my criteria set for hiring.”
  • Establishing and writing out your new-hire criteria.
  • Early hiring woes: “You have to look the part. In the beginning I didn’t want to take that stance…Our focus is on inspiring people. That is done through voice, presence, and knowledge. Not having all of those in your bag is not great.”
  • On trusting yourself: “Sometimes it’s more obvious than you think…if there’s that thought at all in your head [doubt] just don’t go down that road…If there’s any question, it’s a no.”
  • Being unable to get a trademark for the business’s original name – Fusion Crosstraining – and taking a year to re-brand it to Unite Fitness.
  • Using a technique called masking to develop creative images on his Instagram account.
  • On business growth and evolution: “I think this is the biggest struggle that small businesses have. The biggest leap is to create a small business from nothing and it works – and by works I mean it is there in 5 years. It can make enough money to self sustain and to pay you. The next jump is equally as hard, and we’ve been working on that ever since we changed our name…It was very clear with all that extra work that I needed to get out of it…I needed to free myself and start thinking about the bigger picture.”
  • Bringing on partners and figuring out the right mix of money and sweat equity to give away.
  • Being pulled in several different directions and having his services suffer: “I wasn’t great at what I was doing anymore.”
  • Seeing irritation as a red flag to make a change.
  • Serial entrepreneurship and consistently thrusting himself into new things and new processes of creation. “We enjoy creating things.”
  • Establishing studio services, a race, and an online brand, and not knowing which concept would take the lead: “You never know what’s going to hit. You never know what’s going to bring your mission to people.”
  • The balance of marketing and creation: “You create something on the Internet, and people have this idea that something is going to go viral. It doesn’t really happen that way.”
  • Over time having the studios separate themselves as his lead service and exploring ways to expand them locally and nationally.
  • Being told “you have vision in spades”, but understanding that “a development area was how to communicate that to people.”
  • Going inside via meditation to deliver outside in the form of management and leadership.
  • Using Tara Brach’s guided meditation and preferring the morning-time.
  • Understanding when you are stressed and how you can wear it on your body: “Your mental becomes your physical.”
  • Having the philosophy of “heart, muscle, mind” and bringing everything down with a stretching/rolling/relaxation oriented 5-minutes at the close of the workout.
  • Informally defining meditation as: “Anything that gets you to slow down and tap into the senses of what’s going on right now.”


Mind: Manage your own energy and stress levels and become aware of it in the physical sense. “Feel it so that you know then to do something about it.”

Body: Find expertise and help when it comes to your injuries and avoiding imbalances and compensations that occur over time. “Make the decision to take good care of yourself.”

Business: Force yourself out of your bubble and create a network of business people. Be uncomfortable in the moment, and try until you connect with someone.


If you like what you hear on these episodes, please subscribe to, rate, and/or review the podcast on iTunes.  Thanks for your support!

Relentless Podcast

Re-Earn Your Fitness and Your Business Everyday

It’s time for Episode 19 of the Relentless: Real People, Real Results, Real World podcast:


Relentless News: 

Relentless Main Event: 

  • Your plan is alive. Why fixed, linear plans succeed in the short-term and fail in the long-term. Life is gray, not black and white, so be prepared to adapt.
  • “On time” is 5-minutes early. Re-earn yourself, fitness, relationships, and business each and every day. You aren’t entitled to anything.

Relentless Actions: 

  • Mind: Do it first. Complete bite-sized action items in the moment rather than adding them to a to-do list out of comfort.
  • Body: Any workout is a good workout. 7-minutes, 10-minutes – don’t scoff at activity.
  • Business: Unclutter your inbox and unsubscribe to any list that isn’t providing you value.

Relentless Ask:
Follow my Instagram account @iam_relentless or @powerful_pt for a personal training collaboration with Tony Federico.

If you like what you hear on these episodes, rate, review, and/or subscribe on iTunes.  Thanks for your support!

Relentless Podcast

Tony Federico 2: How to Eat the Elephant and Make Your Idea a Reality

It’s time for episode 18 of the Relentless: Real People, Real Results, Real World podcast!

In this episode I welcome back Tony Federico, personal trainer and fitness manager, Paleo Grilling author, Paleo Magazine Radio podcast host, Paleo Fitness Magazine editor, avid blogger and Instagramer.

Part one of our discussion can be found here, and this time around Tony and I dig into topics on the business and entrepreneurial side of the coin.



  • How to maximize your personal productivity.
  • Being the director of a fitness center and managing his own clients along with employees, customers, and facility demands.
  • Constructing an experimental multi-media e-book presenting recipes in a fresh manner.
  • Tracking everything with Google Calendar.
  • Dividing a day between “maker” and “manager” activities and crediting the 4-Hour Workweek and 7 Habits of Highly Successful People. “I do want security, I do want a steady paycheck, I do want a base, a foundation – that really comprises my managerial functions and my salary job – but I also want to have something that’s moving my life in a new direction creatively. That keeps the manager stuff fresh. The two feed each other.”
  • “It might sound like that guy is interested in being busy for busy’s sake, but that’s not the case. It’s enriching to have these activities because it keeps me growing.”
  • Acknowledging an early phase as a bad employee and improving by asking the question: “What happens if I really apply myself?”
  • Embracing responsibility and looking for new opportunities within his fitness profession.
  • Learning how to manage: “First and foremost I had to learn how to be a good employee.”
  • Balancing two forces – employees feeding information up with big bosses feeding information down – as well as having customers on either side.
  • Simple rule for success: “At least do one thing each day that’s moving the ball forward rather than get caught up in patching holes.”
  • Step-by-step to manager: First improve as an employee, second embrace new opportunities to get your feet wet, third when you become a manager understand that you’re starting from scratch.
  • The importance of remembering what it’s like to be an employee: “You have to keep your empathy muscles strong…as long as you can remember that you’re always dealing with people and it’s really just about relationships…you have to have compassion.”
  • Defining empathy: “A willingness to step into someone else’s shoes and to understand their reasons even if they’re not my reasons.”
  • Dealing with tough employee situations and respecting the individual to generate positive results.
  • Being a strong leader by empowering others.
  • Introducing Powerful Personal Trainer, a co-production, idea, and product to help other personal trainers.
  • “I learned 90% of what I use each and every day on the job.” [not in college or in a certification program]
  • Providing people a condensed version of our collective experience. “It’s a much more personal project than almost anything else that I’ve done because my day-to-day life is training.”
  • Idea phase vs. production phase: “It’s easy to have ideas…everybody has world-changing, million-dollar ideas…the hard thing is to take that idea and turn it into a physical reality.”
  • Match your idea to your preferred lifestyle.
  • “Your idea is a vehicle, and it’s going to take you somewhere. If you see it through do you like where it’s taking you?”
  • Expanding on the process of creating Paleo Grilling – writing, promotion, review copies, radio, tv, podcast, and blog appearances. The writing process doesn’t end when you put your pen down.
  • Breaking down your overwhelming list of 20-30 things into simply this: what is your single next step? “Do a manageable bite at a time and trust that enough bites will eventually eat the elephant.”
  • Key components of a podcast: sound (mic), recording program (I use Evaer to record Skype conversations), editing program (I use Audacity), and publishing platform (I use Libsyn).
  • Key components of a book: concept, outline, draft, rewrites and edits (sometimes keeping space constraints in mind), refinement, (possibly) photographer, layout, and (possibly) printing.
  • Two broad options for a book idea: “Is it your personal passion or is it looking for an audience to speak to their needs? It’s a your needs or their needs proposition.”
  • Why books are often a team effort.
  • Why published books don’t usually make you rich: “By the time it actually gets done, the author is just one small piece in the overall picture.”
  • The hidden benefits of having a book: credibility, pay negotiation, speaking engagements, etc. “It’s a powerful thing to put on your resume.”

“There’s something that you can do today that you can take advantage of to learn and to grow from. I challenge you to do that thing today. That’s what it’s all about. It’s getting enough of those under your belt. You’re going to look back 10 years from now and you’re going to say ‘Wow, I’ve accomplished a lot just by doing a little each and every time the opportunity presents itself.’


If you like what you hear on these episodes, please subscribe to, rate, and/or review the podcast on iTunes.  Thanks for your support!

Relentless Roger and The Caveman Doctor podcast

Back to the City of Brotherly Love

Episode #79 of Relentless Roger and The Caveman Doctor has arrived!

For those who don’t know, my good friend Dr. Colin Champ – aka The Caveman Doctor – and I have quite an archive of podcast episodes.

In this episode:
Dr. Champ’s triumphant but brief Philadelphia return, Relentless Fitness studio, Spartan Race, Japan, Japanese cuisine and culture, vegetable consumption, kobe beef, Jiro Dreams of Sushi, prebiotics, raw almonds, safe starches, plants and Paleo, amylase, varying your exercise routine, dynamic stretching, yoga, exercise versus movement, post workout carbohydrates, coffee check in, Wright Brothers, On Writing, Lil Wayne and Gary Vaynerchuk, inputs and outputs, and consuming versus creating. Enjoy!


If you like what you hear on these episodes, rate, review, and/or subscribe on iTunes.  Thanks for your support!

Relentless Podcast

Create the Right Exercise Program for Your Physical Endgame

It’s time for Episode 17 of the Relentless: Real People, Real Results, Real World podcast:


State of Relentless: 

Relentless Main Event: 

  • The purpose of exercise is to elicit a desired response.
  • Take a moment to consider your desired response, as this dictates the quantity and quality of exercise you should be doing.
  • Several goal categories:
    1. Health: bone density/functional movements = strength training, heart health = activity, walking, cardiovascular output
    2. Fitness/Performance: sport specific training
    3. Energy: complement your lifestyle, don’t overtax yourself
    4. Body Transformation: complement your nutrition, strength/sprint/duration combo

Relentless Actions: 

  • Mind: Keith Norris: “The body and the brain develop simultaneously. If you take one of the stimuli away or you dumb down one of the stimuli, the others are going to suffer.” Consider and develop your mental game.
  • Body: Put one form of self care into action (e.g. foam rolling/soft tissue work, float tanks/salt baths)
  • Business: Find other like-minded, inspirational, and reliable business owners and connect with them. Think abundance, not scarcity.

Relentless Ask:
Tell one friend or family member about this podcast. THANK YOU for taking listenership up almost 100% in October!

If you like what you hear on these episodes, rate, review, and/or subscribe on iTunes.  Thanks for your support!

Relentless Podcast

Why Coffee, Meat, and Wine Cause and Prevent Cancer at the Same Time

It’s time for Episode 16 of the Relentless: Real People, Real Results, Real World podcast:


State of Relentless: 

Relentless Main Event: 

Relentless Actions: 

  • Mind: Visit your local bookstore (or reclaim a past, positive habit).
  • Body: Create a playing card deck workout.
  • Business: To the newer business people/owners, advice from Marissa Pellegrino: “Breathe. Just chill out. Your business is an extension of who you are so in some ways you may feel rejected, not good, not worthy of, it must be you. Remove yourself from the equation. Flip it and go onto the customer or the client side. What would I want? Does that line up with who you are? Are you waking up and doing that? Do you feel good?”

Relentless Ask:
5 days remain to fund a Steve’s Club teenager. Be my hero, click here, and change a life!

If you like what you hear on these episodes, rate, review, and/or subscribe on iTunes.  Thanks for your support!