The Equity Podcast

Measure progress. CVFMHI Functional movements. move large loads, long distances, quickly. movement patterns that use multiple muscle groups, see in real life, and in sport. Cheers, Coach Berek

Most people have this upside down.

Nutrition. Met-con. Gymnastics, Weightlifting, then sport.

The base is nutrition. If you are working on your nutrition you are not doing CF.

Cheers.

-Fundamentals

the boring stuff. ugly to better.

-Goals

process goals. sacrifice.

-Finding Balance

Cheers

Coach Berek

Flexibility - the ability for a muscle or muscle group to lengthen passively. vs Mobility - ability for a joint to move actively through range of motion. -Short Term Dynamic warm-up Tissue manipulation - foam roll, percussion tools, lax ball, massage Smash and stretch -Long Term Using ROM - sitting on the ground watching TV, using all your figures on front squats. PNF Stretching - muscle contractions at end range of motion Can also be used for short term benefits. Steps to Increase ROM. 1. Identify the problem area 2. Identify PNF stretches that help with the issue 3. Due them consistently over time Cheers, Coach Berek

Nutrition Coaching

- Habits and a holistic approach (eat, sleep, train, stress management, lifestyle, and support system)

Stillness

- Mediation, yoga, massage, walking, showers, sauna, gardening

- Breathing

Present and Positive Self-Talk

- Single focus

- Self-talk. The story you tell yourself matters.

Journaling / Writing

- Morning and evening. Write your thoughts down.

- Top 3

Hard things

- Hard conversions

- Hard training.

Cheers,

Coach Berek

- Delayed gratification 60 days with little or no results. Can you do something hard now for a result later. Choose your hard. - Discipline Do it no matter your mood. Don't let your mood control your actions. The pain of discipline or the pain of regret, choose your pain. Consistency. - Marginal Gains 1% better over time. Small things add up to big things. Compound interest. Cheers, Coach Berek

Absolute vs Relative Strength Strength takes time Barbell and gymnastic strength. Dynamic and static movements. Do the boring stuff. Cheers, Coach Berek

Use these techniques to improve you health and fitness. They will help you down regulate and up regulate as needed. Nasal Breathing. Box Breathing. Longer Exhale. Longer Inhale. Taking sips. Carbon dioxide unloading. James Nestor, Andrew Huberman, Ben Bergeron, Wim Hof, Yoga, Meditation. Take space between moments. Respond to things rather than react.

No. Looking like a bodybuilder or a professional athlete does not happen by accident. In order to loss weight and "tone" up we need to reduce body fat and increase lean muscle mass. Working a GPP program, with a focus on resistance training, eating protein and vegetables, and sleeping is how you get there. There is no shortcut. We start seeing that physique when we start working towards performance. Muscle is defense against aging. Get help on your journey. Cheers, Coach Berek

What all diets have in common, calorie restriction. Build good habits. 3 foundations. real food, balance meals & snacks, limit processed food & added sugar. The enemy of improvement is "pretty good". Cheers, Coach Berek

1. Read and watch. 2. Build your plan. Maximize YOUR fitness. 3. Proper warm-up. 4. Pacing. 5. Use the energy of the group. 6. If redo, put the work in. 7. Have fun. It is not the mountain, it is the climb. Cheers, Coach Berek

The NEEDS for your gym bag. 1. Bottle 2. Extra clothes 3. Shoes 4. Jump Rope 5. Wrist Wraps

Are you seeing the results you want to see? No you don't need to workout everyday. You need to be moving everyday. Adjust your on days and off days based on your season of life and how the week is going. Adjust your intensity depending on how you are feeling. Cheers, Coach Berek

All. But resistance training. Cardio vs. resistance training. Not sure how to lift? Get help. Body types: body builder, sprinter, pro athlete. Nutrition + exercise is how you accelerate you progress. Cheers, Coach Berek

1. Build good mechanics 2. Build strength, stability, and positions 3. Joint health How we get it in now: general and specific warm-ups, hybrid fitness class, strength cycle, individual design. How to add it in: no dropping weights. no dropping on gymnastics. control you descent on deadlifts, and clean & jerks, and strict pull-ups. We don't need tempo ALL the time. Tempo works with power output. Cheers,

Coach Berek

Being rushed is an opportunity for patience. Being afraid is an opportunity to be courageous. Not wanting to workout is an opportunity to be self disciplined. Not getting your favorite pull-up bar is an opportunity to be adaptable. Someone being down is an opportunity to be caring. Cheers, Coach Berek

Focus on process goals. What are the habits, actions, and/or processes that are going to help you be the type of person you want to be. What are the habits that a healthy person has? What are the habits a wealthy person has? Focus on those things and the goals will coming.

-Overview over our programming year. -What is the Open? -Why do the Open? -What will the next 2 months look like? -Additional thoughts

Set expectations. Bring people up. Help first. Have a plan. Adjust as needed. Communication. Revisit, analyze. Cheers,

Coach Berek

One is not better than the other they are just different.

- Destination

- Buy In

- Accountability & Support by coaches, support staff, and members

- Safety, Knowledge, Faster Results, and Fighting Boring workouts

Spend sometime with prompting questions, a notebook, your significant other, and/or time alone thinking about your future and what you want. Link to Goal Setting Worksheet https://equity.fitness/goal-setting-worksheet

There are two ways to measure success.

One breeds a never-ending treadmill and unhappiness.

The other breeds momentum and happiness.

Do you find yourself not being able to fall asleep because you are thinking about things (tasks for tomorrow, that conversion with Brenda, your kid's soccer game)?

Any workout routine needs to be able to adapt with you.

Rate of perceived exertion. Intensity does not mean max intensity. Your body need to recover.

It just is. Not good, not bad. It is a way to restrict consumption. 2 things to consider 1) Protein 2) Over doing it and processed food.

No Sweat Intro --- On Ramp --- Personal Training or Group Training Breakdown the why behind our method to new members. Cheers, Coach Berek

We need a yin to complement our yang style of training. By working our breathing and range of motion we can enhance our training and our ability to be fit for life. Cheers, Coach Berek

Coach Berek and coach Michelle break down some tips on help stay on track at parties and throughout the holiday season.

1) Regular meals

2) Have a plan and it is only 1 meal of your week.

3) 1 Plate4) Enjoy it

5) Don't finish your last drink

Thank you.

Cheers,

Coach Berek

Coach Jenkins and Coach Berek break down the fall conditioning cycle.

What Full range of motion. At load. At distance. Why Repeatable. Standards. Reach for more. Integrity. Cheers, Coach Berek

Which one is better?

Which one should I be doing?

Well....both.

Cheers,

Coach Berek

Fight metabolic syndrome and expand your healthspan.

Always do something

Thank you.

Cheers,

Coach Berek

Why take them and how you should take them.

Thank you.

Cheers,

Coach Berek

Do workouts leave you sucking wind? Improving your aerobic capacity might be the answer AND there is something else you can do to help at the same time . It also might be the root issue of you feeling like you need more cardio endurance. Share this with someone who you think would benefit from it. Cheers, Coach Berek

Everyone hits a plateau. You have to change to see change. The amount of effort to break through one platform will be needed to breakthrough the next one. Who do you think this would help? Share it with them. Thank you. Cheers, Coach Berek

Equity Podcast Giving you the tools to be fit for life and expand your healthspan. Fitness. Nutrition. Accountability. Simple habit based approach. Holistic. Nutrition-Exercise-Sleep-Stress-Lifestyle-Support System Accountability App. Track habits-Communicate with Coach-Education 1:1 and Challenges twice a year.

Expanding our lifespan is nice. Expanding our healthspan is HUGE. Having the ability to do the things you want to do as long as you can will help build a more fulfilled life. Focusing on nutrition, sleep (recovery), training, connection, mindset Thank you. Cheers, Coach Berek

We built our strength. Now its time for power, speed, and skill. Cheers,

Coach Berek

Doing hard things is not just about physically hard things.

Be the type of person that does hard things in all avenues of your life.

Thank you.

Cheers,
Coach Berek

It is a combo and we can only control one of them.

We want to nurture what we want to see. What are the processes and habits that bring out the good and weed out the bad?

Better over perfect.

Identity. Who do you want to become?

The ladder metaphor. Skills, character traits, and aligned beliefs.

Thank you.

Cheers,

Coach Berek

🍳 - Straight Wall Cast Iron or Stainless 🍲 - Crockpot / Instapot 🥘 - Sheet Pan or Roasting Pan 🧂🥣 - Kosher Salt Bowl Bonus - 🔪 - Chef Knife Thank you. Cheers, Coach Berek

Focus on whole foods first Balance of macronutrients (group protein, carbs, and fat together) Limit the daily consumption of processed food and sugar Thank you. Cheers, Coach Berek

Fitness - Work capacity across broad time and modal domains.

Health - Fitness over time.

CrossFit - Constantly varied functional movements at a relative high intensity.

Thank you.

Cheers,

Coach Berek

Instead of housing or gracing all of one type of food, eat a balanced snack.

Your snacks should be balanced like your meals and should contain protein, carbohydrates, and fat.

This will make you fuller for longer.

Thank you and cheers.

Coach Berek

Slowing down lets us build different capacities.

That could mean strength, skill, stability, technique.

Slowing down at times will allow us to go faster later and increase our longevity.

Cheers,

Coach Berek

Coach Cole has been part of Equity for over 10 years. She was a member on day one. We are so grateful to have her part of Equity and we have learned so much from her. I asked her what were the 3 BIGGEST things she has learned in the past 10 years of fitnessing. Thank you. Cheers, Coach Berek Invest in Yourself

1) Protein 2) Awareness through logging 3) Bonus Tip in the video

Thank you.

Cheers,

Coach Berek

1) Our year. Strength, Power, Balance, Conditioning. 2) Strength. Squat, Deadlift, Bench, Press. Linear progression. 3) Why does it matter if I am on the Sweat, Train, or Compete track? Sweat. Having strength is going to help prevent injury. It is going to allow you to do the things you want to do in your life. It is going to let you move faster. Train. This is the name of the game. Have the strength to perform better in the field. Compete. To compete you need to be strong. If you can't lift a weight you can't do that division. Thank you Dave for coming on and sharing the process with everyone. Cheers, Coach Berek Invest in Yourself