Podcast for the Equity Fitness community.
We talk about the benefits of weighing and measuring your food for both longevity and aesthetics. We discuss the different levels of nutrition and how each level will need different habits to hit higher goals.
SMART Process Why Spend some time thinking. Write it down and Keep it visible.
Training vs Competing Limiting factor(s) Build the thing and be consistent. Most common areas strength, stability, ROM, and focus.
Log your workouts.
Understanding the difference with help you stay consistent, safe, and perform better.
safer and better
breathing for strength breathing for metcons breathing for recovery
There are different levels of weighing and measuring.
Understanding your modifications, progressions, and movement patterns matter.
Is Your Lifestyle Helping or Hurting?
100 Calories Snack Pack or 1-mile Run
In this episode of the Equity Podcast, we discuss the four key factors essential for longevity and maintaining a high quality of life as you age. The focus is on extending your health span, which means staying active, independent, and engaged in life for as long as possible. Learn about the importance of leg strength, grip strength, VO2 max, and building personal connections. Discover practical tips and exercises to incorporate these factors into your daily routine to enjoy a long, healthy, and fulfilling life. Timestamps 0:01 Introduction to the Four Factors of Longevity 0:09 Importance of Health Span vs. Lifespan 1:00 Factor 1: Leg Strength 4:00 Factor 2: Grip Strength 5:38 Factor 3: VO2 Max 7:53 Factor 4: Connection 8:59 Benefits of Personal Relationships 10:42 Practical Tips for Building Strength and Fitness 11:46 Sustainable Habits for Longevity 14:34 Final Thoughts and Call to Action
We dive into the concept of RX workouts, explaining what "prescribed" workouts entail and why they are crucial for measuring and improving fitness. The importance of maintaining proper range of motion, load, and repetition to ensure workouts are effective and comparable over time. The benefits of RX workouts in tracking progress, achieving measurable results, and highlighting areas for improvement. The role of modifications in workouts to meet individual needs and goals, ensuring everyone can work towards their fitness milestones. Timestamps: 0:00 - Introduction: Importance of RX in workouts 0:08 - Definition of RX: Prescribed workouts 0:22 - Explanation of workout prescriptions 0:46 - Importance of range of motion and load 1:17 - Repeating reps for consistency 1:56 - Comparison to triathlons and course accuracy 2:32 - Why RX is enforced: Measurable and repeatable workouts 3:01 - Tracking progress through measurable workouts 4:57 - Creating results with full range of motion 6:00 - RX as a litmus test for overall fitness 7:00 - Identifying areas for improvement 7:53 - Desired stimulus in workouts 9:35 - RX as a benchmark, not a measure of self-worth 11:00 - Importance of working towards better fitness 11:48 - Modifying workouts to achieve desired stimulus 12:14 - Adjusting workouts based on strength and skill level 14:19 - Setting specific goals and focusing on improvement #Fitness #WorkoutTips #RXWorkouts #CareEquityPodcast #FitnessGoals #ExerciseRoutine #GymLife #FitForLife #HealthAndWellness #StrengthTraining #FitnessProgress #WorkoutMotivation #TrainingTechniques #GymnasticsSkills #CardioEndurance
In this episode of the Equity Podcast, Coach Berek shares his personal journey and decision to work with a nutrition coach despite being a seasoned fitness and nutrition expert himself. He discusses the importance of having a coach, the need for accountability, and the value of getting external feedback to achieve personal health goals. Coach Bar also emphasizes the significance of leading by example and the benefits of having a support system. He provides insights into his current fitness state, the challenges he's faced, and his future goals. This episode aims to inspire listeners to seek help, make changes, and stay committed to their health and fitness journeys. Timestamps 0:01 - Introduction0:08 - Starting with a Nutrition Coach 0:25 - Why a Fitness Coach Needs a Coach 0:40 - Personal Fitness Journey and Goals 1:12 - Struggles and Realizations Over the Past Year 1:51 - The Importance of Taking Action 2:23 - Maintenance vs. Progress 3:01 - Adjusting Priorities and Goals 3:40 - Asking "Who" Can Help Instead of "How" 4:09 - Reaching Out to Michelle, the Nutrition Coach 4:27 - Getting Coached in Fitness and Nutrition 5:00 - Struggling with Nutrition: Seeking Help 5:30 - The Value of Feedback and Accountability 6:09 - Needing Skin in the Game: Investing in Coaching 6:42 - Accountability and Support Systems 7:23 - Extra Set of Eyes: Identifying Issues 8:30 - Engagement: Tracking Meals with Photos 9:12 - Hard Conversations and Their Importance 10:03 - Feedback: Using it for Improvement 11:03 - Nutrition Coaching: Specific Adjustments and Conversations 12:24 - The Need for Change to Achieve Goals 12:47 - Future Goals: Body Fat Reduction 13:30 - Support Systems: Coaches and Members 14:05 - Leading by Example: Inspiring Others --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
0:04 - "The more pain you expect, the more pain you feel."0:11 - Anecdote about a podcast featuring an exercise physiology expert. 0:21 - Quote from the expert: Expecting perfect form can lead to more injuries. 0:30 - Explanation of the mindset affecting injury risk. 0:53 - Examples of people who worry about specific body parts. 1:14 - Discussing the psychological impact of expecting pain. 1:36 - Negative mindset leading to actual injuries. 1:57 - Positive mindset fostering resilience and athleticism. 2:19 - Small discomforts are manageable with the right mindset. 2:30 - The long-term impact of mindset on physical performance. 2:47 - The gym as a controlled environment for training. 3:10 - Overloading movements in the gym to prepare for real-life tasks. 3:43 - Importance of maintaining good form and technique. 4:09 - The gym's purpose in preparing us for real-life challenges. 4:24 - The impact of expecting a workout to be difficult. 5:04 - Shifting mindset to enjoy and attack challenging workouts. 5:18 - How mindset changes affect workout experiences. 5:29 - Long-term fitness goals and consistency. 5:52 - Understanding the impact of thoughts on physical responses. 6:06 - Responding to events instead of reacting negatively. 6:28 - Mindful thinking before, during, and after workouts. 6:42 - Expectation of pain and its influence on experience. --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
How to fix the common issue of early arm bend in Olympic lifts, specifically cleans and snatches. Learn the two main reasons behind early arm bend and discover practical solutions to enhance your lifting technique, improve performance, and prevent injuries. Timestamps: 0:00 - Introduction: Fixing Early Arm Bend 0:14 - Common Issue: Early Arm Bend in Cleans and Snatches 0:26 - Why Early Arm Bend is a Problem 1:00 - Importance of Identifying Root Cause 1:12 - Reason 1: Improper Bar Path 1:55 - Correct Grip Placement for Snatch and Clean 2:13 - Reason 2: Lack of Tension in Shoulder Girdle 3:00 - Understanding Shoulder Girdle Engagement 4:10 - How to Create Tension in Setup 4:50 - Consistency in Setup 5:30 - Full-Body Tension in Olympic Lifts 6:02 - Practicing and Transferring Mechanics 7:00 - Benefits of Good Mechanics 7:45 - Improving Performance and Preventing Injury 8:25 - Additional Resources: Video Breakdown 9:02 - Conclusion and Call to Action Links: Video Breakdown of Proper Setup (Insert link to the referenced video breakdown) https://youtu.be/2akmLRRXaIA If you found this video helpful, please like, share, and subscribe for more tips on improving your lifting techniques and overall fitness. Cheers Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
In this video we discuss a tactical guide build sustainable upper body strength. From essential movements to proper execution, reps, and sets, this comprehensive guide will set you on the path to achieving your fitness goals. Timestamps: 0:00 - Introduction: Overview of Upper Body Strength Building 0:27 - The Importance of Upper Body Strength 0:56 - Four Key Movements: Bench Press, Dip, Dumbbell Row, and Pull-up 3:30 - Detailed Execution Tips: Controlling the Descent and Full Range of Motion 7:32 - Ideal Reps and Sets: Building Strength Effectively 9:59 - Duration and Frequency: How Long to Follow This Routine 12:00 - Integrating These Movements into Your Regular Workouts 13:08 - Individual Design Program: Personalized Training Plans 13:59 - Final Thoughts: Tips for Consistency and Success If you're looking to build upper body strength, this is the ultimate starting point. Share this video with friends who could benefit, and don't forget to like, comment, and subscribe for more fitness insights! Cheers! Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
-- Overall Message -- Embodying these traits enhances team performance and positivity Insights are inspired by Patrick Lencioni's "The Ideal Team Player" Applicable to sports, professional, and personal relationships Become the teammate everyone enjoys working with by embracing humility, hunger, and people smarts -- Humility -- Acknowledge room for improvement Accept and act on feedback Balance contributions without overshadowing others -- Hunger -- Demonstrate a strong work ethic Show enthusiasm and motivation Embrace challenges and strive for continuous improvement -- People Smarts -- Communicate and motivate effectively Adapt your approach to suit individual needs Foster a supportive and cohesive team environment Cheers, Coach Berek -- Overall Message -- Embodying these traits enhances team performance and positivity Insights are inspired by Patrick Lencioni's "The Ideal Team Player" Applicable to sports, professional, and personal relationships Become the teammate everyone enjoys working with by embracing humility, hunger, and people smarts -- Humility -- Acknowledge room for improvement Accept and act on feedback Balance contributions without overshadowing others -- Hunger -- Demonstrate a strong work ethic Show enthusiasm and motivation Embrace challenges and strive for continuous improvement -- People Smarts -- Communicate and motivate effectively Adapt your approach to suit individual needs Foster a supportive and cohesive team environment Cheers, Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
In this episode, we explore how 19 specific words can make feedback 40% more effective, inspired by insights from Adam Grant. Discover how to build trust and set high expectations in coaching, leadership, and self-improvement. Learn practical tips for setting goals, tracking progress, and holding yourself accountable. Join us for tools to enhance your fitness journey and overall well-being. Cheers, Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
In this episode, we explore the benefits of reducing distractions like music and podcasts to lower stress and enhance creativity. Inspired by Blaise Pascal's quote on solitude, we delve into personal experiences of gaining insights during quiet moments and emphasize the importance of finding time for reflection. Discover how routine activities can spark creativity and why spending time in your own head can help you understand personal goals and address issues. Tune in for practical tips on incorporating stillness into your daily routine for improved mental health and well-being. Don't forget to like, subscribe, and share if you find this helpful! Cheers --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
What does Whoop do? How I use it and what do I like? How I don't use it and what I don't like? The changes I have made. Would I recommend it? Cheers, Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
-Fundamentals the boring stuff. ugly to better. -Goals process goals. sacrifice. -Finding Balance Cheers Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
- 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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
Absolute vs Relative Strength Strength takes time Barbell and gymnastic strength. Dynamic and static movements. Do the boring stuff. Cheers, Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
The NEEDS for your gym bag. 1. Bottle 2. Extra clothes 3. Shoes 4. Jump Rope 5. Wrist Wraps --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
-Overview over our programming year. -What is the Open? -Why do the Open? -What will the next 2 months look like? -Additional thoughts --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
Set expectations. Bring people up. Help first. Have a plan. Adjust as needed. Communication. Revisit, analyze. Cheers, Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message
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