The Mecka Cast

David, Dylan, and Sarah turn their attention to a few mental aspects of training - namely, willpower. They discuss the importance of being able to toggle the use of willpower on and off so that it doesn't burn out!Mentions:Music by Matthew May@pre_scriptRecs:Dylan: Watch “Righteous Gemstones” On HBO MaxDavid: Watch “A.P. Bio” on NetflixSarah: Watch “The Four Seasons” on Netflix

Sarah, David, and Dylan sit down for a short episode with 5 quick tips on self care for busy people (and/or those who just feel busy). Enjoy.Mentions:Music by Matthew May

About last week.....Mentions:Music by Matthew MayRecs:Dylan: Mt. Dew Baha BlastDavid: Watch “Wicked” on PeacockSarah: Read The Bones Beneath My Skin by TJ Klune

David, Sarah, and Dylan discuss a list of fitness fads and share their opinions and thoughts on their value (or lack thereof). They cover topics such as ice baths, foam rolling, intermittent fasting, wearable technology, and 30-60-90 day challenges.Mentions:Music by Matthew MayRecs:Dylan: Follow @justinsua on IGDavid: Study/Learn something new or deeper this weekSarah: Watch the YouTube clip on Benson Boone singing Bohemian Rhapsody at Coachella

Sarah, Dylan, and David discuss traininig age. It might be a rather common sense topic, but they strive to bring some more awareness to it and how to use it to your clients and your own advantage.Mentions:Music by Matthew MayRecs:Dylan: Go to Rolliers! David: Check out Jessie Gold on SpotifySarah: Listen to “The Red Flags” podcast

Dylan, Sarah, and David recap the 2025 Open and give some suggestions for your planning and prep for next year.Mentions:Music by Matthew MayRecs:Dylan: Try Tony's chocolate barDavid: Watch Andrew Shultz's “Life” special on NetflixSarah: Go check out a library

David and Dylan share their thoughts on the principles of warm ups, their best advice for them, and hashing out the time and place for each and every tool the gym might have to offer.Mentions:Music by Matthew MayRecs:Dylan: Go to “Public Lands” for your outdoor activity equipmentDavid: Watch “Ted” on PeacockSarah: Check out “Hey Harper”. A jewelry company.

In this quickie, each of the group share the 2 biggest pieces of advice they wish every member of the gym could know. Mentions:Music by Matthew May

Sarah, David, and Dylan hand out some gems and thoughts about focusing on your own "lawn". They get into why being grateful for what you have is so important, the effects of showing up, and how attachment can keep you stuck. Pay attention to what you pay attention to.Mentions:Music by Matthew MayRecs:Dylan: Watch “My Cousin Vinny” wherever you canDavid: Follow @coachjamesmac on IGSarah: Watch “The Pit” on Max

You ask the questions, we answer them. Enjoy this episode of Q&A.Mentions:Find Your Anchor Event: https://go.meckafitness.com/find-your-anchor-fundraiser459665Music by Matthew May@m2performancenutrition

David, Dylan, and Sarah just dump out some things on their mind. Topics include a little bit of imposter syndrome, creating principles and systems, Dylan and Sarah teaching David how coffee works, and moments of silence and laughs.Mentions:Music by Matthew May@pre_script@mindpumpmedia@precisionnutritionRecs:Dylan: Trader Joe's Chocolatey Chip Cookie DunkersDavid: Go check out Bitty and Beau's Coffee in the Strip DistrictSarah: Check out Atlas Coffee Club

The crew talks grip strength. What are some good exercises for it, is it necessary, and how many tips did we actually share are all a part of this quickie.Mentions:Music by Matthew May

Dylan, David, and Sarah talk to the coaches out there with this episode. They share their opinion that you are not responsible for creating miracles with your clients. Focus on the process, get people moving in a solid direction, and let the results and outcomes take care of themselves.Mentions:Music by Matthew MayRecs:Dylan: Check out Lavery Brewing Company if you're in Erie, PADavid: Watch the Docuseries “SNL50: Beyond Saturday Night”Sarah: Listen to “Acquired” Podcast

David, Dylan, and Sarah talk about sitting with discomfort and how it can help you become a more fine tuned version of yourself. They chat about the power of being able to choose your actions and even share a few personal journal entries.Mentions:Music by Matthew May@aaron.palmieri.refoundfitness@richrollRecs:Dylan: Check out Camp Grounds of America (KOA)David: Watch Mark Normands “Soup to Nuts” special on NetflixSarah: Go have a treat at LeGourmandine

The crew dishes out their top 5 tips for breaking through plateaus when you are stuck. Mentions: Music by Matthew May

Dylan, Sarah, and David discuss why starting at the end may be the best place to start when setting to achieve a goal. If anything, starting with an end in mind and reverse engineering the path creates a "compass" to give us some direction. Mentions: Music by Matthew May @ericbugera @aaron.palmieri.refoundfitness Recs: Dylan: Play/Download Tony Hawks Pro Skater David: Throw your Fairlife Protein in the freezer Sarah: Go eat Oak Hill Post before they close!

Sarah, David, and Dylan talk about progress and if it's really a necessary thing to focus on when it comes to your fitness routine. Whether you are aiming for health or performance could really make a difference in how you view this epidsode, so strap in and give a listen! Mentions: Music by Matthew May @drseanpaustch Recs: Dylan: Use the Co-Pilot app for finances David: Read The Alchemist by Paulo Coelho Sarah: Hot Rod Piercing in South Side

The crew gives a few special, individualized shout outs to some clients successes recently. Feel good stories to be heard! Mentions: Music by Matthew May

David, Dylan, and Sarah talk about having different approaches for different clients. Of course everyone in personal training gets an individualized approach, but how we choose what to attack with regards to a clients goals, varies greatly depending on who they are, what they do, and how many resources are available. Mentions: Music by Matthew May @mindpumpmedia @pre-script Recs: Dylan: Costco Pre-packaged Salads David: Read “12 Angry Men” by Reginald Rose Sarah: Watch “The Resort” on Peacock

Dylan, Sarah, and David remind you to keep it simple. We really like to complicate things, but the truth is a few good habits can feed 99% of your progression and growth. So find those simple things and focus on them, without getting lost in all the nuance and details. Mentions: Music by Matthew May Recs: Dylan: Play “Tony Hawk's Pro Skater” on Nintendo Switch. David: Read “When Things Fall Apart” by Pema Chodron Sarah: Watch “Queer Eye” on Netflix

Sarah, David, and Dylan share their New Years Resolutions and encourage you to keep up with yours now that we're 1 month in to 2025! Mentions: Music by Matthew May

David, Dylan, and Sarah chat about the importance of having a journaling practice! The hand out tips on how to get started, some directions to go with it, and why they believe its so helpful. Mentions: Music by Matthew May Recs: Dylan: Go eat at “The Yard” David: Follow @tomfoxley on IG Sarah: Listen to “Armchair Expert” episode with Gabor Maté

Dylan, Sarah, and David give you tips on how to program safely and effectively. Whether you are a trainer or just planning workouts for yourself, there are 3 really strong tips in this episode to follow. Mentions: Music by Matthew May @precisionnutrition

Sarah, David, and Dylan discuss the ups and downs that come with growth of any kind. They specifically dive into the fitness realm and how we can expect to have great days and terrible days but neither should deter our approach for the next day. They cover how to not be attached to the ups and how to dig yourself out of the downs - but ultimately be appreciative for both. Mentions: Music by Matthew May @ericbugera Recs: Dylan: Follow @therossharkness on IG David: Do a vision board Sarah: Order from Pittsburgh BBQ Company

Dylan, Sarah, and David set the stage that you only have 25 minutes to get a work out in, but what should you do? They take turns asking each other this or that questions for what they'd rather do in that scenario. Mentions: Music by Matthew May

David, Dylan, and Sarah discuss approaching your life with a focus on quality and quantity. Though these 2 usually get pinned against each other - the crew gives a perspecitve to invite both of these things into your life. They don't have to work against each other - and often times come hand in hand anyways. Mentions: Music by Matthew May Recs: Dylan: Get a pint of Strawberry Cheesecake Ben and Jerry's Ice Cream David: Check out the Inevitable Podcast by J. Cole Sarah: Check out Pet Well Clinic in Bridgeville for walk in appointments for your pets!

Sarah, Dylan, and David hang out and talk about the hardest workouts they've ever done. An episode full of stories from their personal experiences with a touch of coaching on when it's appropriate to dig in to that depth of exhaustion. Mentions: Music by Matthew May Recs: Dylan: Watch Alien Romulus on Hulu David: Go outside for 20-30 minutes Sarah: Follow @BellaMcGoldrick on IG

Worried about what to get for all the fitness obsessed people in your life? Don't worry, we got your back in this shorter episode with the top 7 gifts to get for those crazy health nuts. Mentions: Music by Matthew May True Nutrition OrganifiFour Sigmatic

The crew discusses how fit you really need to be. As always it comes down to individual aims and goals, but they dive into considerations such as what it takes to simply live your life, to feel mentally satisfied with your physical fitness, and what metrics actually matter for health vs performance. Mentions: Music by Matthew May Recs: Dylan: Try Four Sigmatic - mushroom supplements David: Check out The Huberman Lab podcast with Dr. Layne Norton: Tools for Nutrition and Fitness Sarah: Get some Dr. Scholl's shoes

David, Dylan, and Sarah talk about personal growth and evolution. They share some stories, discuss what they perceive as actual growth and evolution, the fallacy in starting fresh, and how looking at goals through the lens of growth can be beneficial! Mentions: Music by Matthew May Recs: Dylan: Get "Mario Party Jamboree" David: Listen to Big Sean's new album “Better Me Than You” on Spotify Sarah: Visit Cape May, New Jersey

In this new, shorter episode format, Sarah, Dylan, and David give their top 4 tips for setting realistic expectations and goals (so that you'll actually stick to them). It might be a quick conversation but it packs a punch. Mentions: Music by Matthew May @jamesclear Recs: Dylan: Go get some Toaster Strudels! David: Check out “Port Antonio” by J. Cole Sarah: Check Out Thorn Research Protein Powder

You ask the questions, we answer them. Enjoy this episode of Q&A. Mentions: Music by Matthew May Recs: Dylan: Orbis Cafe David: Read “If” by Rudyard Kipling Sarah: Watch Gladiator

It happens to everybody - but how do you get through burn out or at least better manage it? That's what David, Dylan, and Sarah try to work through in this episode! It might not be avoidable, but it definitely can be easier as you grow. Mentions: Music by Matthew May @tomfoxley Recs: Dylan: Check out Wondery Watter Bottles (shout out to 9:15 class in the Strip!) David: Watch “Superstore” on Hulu Sarah: Watch “Colin From Accounts” on Paramount+

Vince joins David and Sarah to talk about building a culture within the gym. They discuss the importance of values, communication, patience, and clear expectations, as well as how good life can be on the other side of agreeing to disagree. Mentions: Music by Matthew May Recs: Vince: Watch “The Wise Guy” Documentary on HBO David: Listen to Dr. Gabrielle Lyon's podcast "Mastering Movement and Biomechanics with Dr. Jordan Shallow" on Spotify Sarah: Check out the clothing line "Enchante"

David, Dylan, and Sarah chat about the how to's for working out while on vacation. Spoiler alert - it's simpler than you think! Mentions: Music by Matthew May Recs: Dylan: Go to a National Park David: Watch Super Troopers Sarah: Sign up for Book of the Month Club

Sarah, David, and Dylan dive into the role or scoring in fitness classes. They get into what they believe makes for a better approach, how the differentiate scoring from tracking, and how subjective experience is also an important indicator to your progress. Mentions: Music by Matthew May Recs: Dylan: Try out Pair of Thieves socks David: Watch “I Love You” by Adam Sandler on Netflix Sarah: Watch “Furiousa” and “Mad Max: Fury Road”.

On today's episode, Dylan shares all about his wedding in Montana and European cruise! Mentions: Music by Matthew May Julie Shields: @badassstyling Recs: Go travel.

The caption says it all. David, Dylan, and Sarah chat about anything that comes to mind, recapping some thoughts about the Metcon Rush Competition from a few months ago, influencers vs educators, and really just trying to shake off some cobwebs in the brain. Mentions: Music by Matthew May Recs: Dylan: Play around on a cable machine at a gym. David: Watch Unfrosted on Netflix Sarah: Read “The Devil in the White City” by Erik Larson

Dylan, Sarah, and David discuss imposter syndrome in today's episode. They hit on thoughts about it being an emotional state that comes and goes, personal experienes, and how to handle it best. But it's not all about combating against it - as they also look at the possibility of using it to your advantage to grow and welcoming it in. Mentions: Music by Matthew May Lead! For God's Sake by Todd Gongwer Recs: Dylan: Go to the Mt. Lebanon Farmers Market David: Follow @stealth_health_life on IG Sarah: Try Jeni's Ice Cream

The crew sits down and answers all your questions from this round of Q&A. We laugh, we joke, and we dish out some good advice for bad days. Mentions: Music by Matthew May Recs: Dylan: Go to the movies David: Follow @ericbugera on IG Sarah: Read “The Wedding People” by Alison Espach

Sarah, Dylan, and David explore what exactly is fitness? The crew touches on just how individualized the answer to this question is, and how to approach your health based on what you want! Mentions: Music by Matthew May @yogawithbriohny Mike Malloy @m2performancenutrition Recs: Dylan: Read/Listen to “The Courage to be Disliked” by Ichiro Kishimi and Fumitake Koga David: Listen to “The Death of Slim Shady” album by Eminem Sarah: Watch “The Unbearable Weight of Massive Talent” on Peacock

Dylan, David, and Sarah share some thoughts on what it may look like if you are overtraining. Often times under recovering is a more likely scenario, but the three try to define some big things to look for and consider - and how you can get back to getting the most from your training. Mentions: Music by Matthew May Rx'd Radio@pre_script Recs: Dylan: Watch “The Boys” on Amazon David: Seek out some expertise. Sarah: Watch “Couple's Therapy” on Paramount

Natalie Simpson joins us today to recap the Metcon Rush competition from July 20-21. The group talks about the set up, organization, and programming of the competition itself, and then dives into Natalie's performance and thoughts from the weekend. They also tie in some lessons to take with you for normal every day training or exercise! Mentions: Music by Matthew May @metconrush Recs: Dylan: Go learn a new sport David: Relax on Sundays and watch some football Sarah: Go see Next Level Spine and Sports Natalie: Follow @fentifriedchicken on IG

David, Sarah, and Dylan dive a little deeper into supplements. They discuss the benefits they can provide, possible negative effects, and how you need to be your own experiment. They discuss if, when, and why timing of supplements would be a factor, and give a few small shout outs to some of our preferred supps and brands. Mentions: Music by Matthew May @biolayne @m2performancenutrition LMNT, Muscle Milk, Whey Protein, Creatine, Magnesium, Multivitamins, Green Powders, and True Nutrition Customized Supplements. Recommendations: Dylan: Try Creatine David: Follow @breadbasket303 Sarah: Drink @drinklmnt

Amanda Lebec joins the whole crew on this episode of The MeckaCast. Amanda is the head coach of the Mt. Lebanon High School and Jr. High Girls wrestling teams, the strength and condition coach for South Hills Wrestling Academy, a mother of 2 boys and loving husband, and just an overall dope ass human. We discuss all things women's wrestling, CrossFit, and mindset. Do not miss this one. Mentions: Music by Matthew May Recommendations: Dylan: Follow @justinsua on IG David: Go watch a Mt. Lebanon Girls wrestling match this winter Sarah: Read some books from Michael Crichton Amanda: Read Habits That Make A Champion by Allistair McCaw

Dylan and David spill out some tips on creating habits and how to make them sustainable. They also dive into the purpose behind habits, and how habits are meant to actually help you. Mentions: Music by Matthew May Atomic Habits by James Clear Follow @tomfoxley on IG Recommendations: Dylan: Get out into the wilderness! David: Listen to The Get-Fixed Podcast with Derrick McBride Sarah: Go to the Mt. Lebanon Farmers Market, and buy some produce you don't normally buy and make something with it!

David and Dylan cover another crossfit benchmark workout this week, The Other Total. The boys dive into ways to build each of the movements involved, as well as hand out some training tips for the skills that these movements involve. Mentions: Music by Matthew May @stu_kodiakbarbell @pre_script @the_muscle_doc Recommendations: Dylan: Watch “The Jinx” on HBO David: Go to the movies or a drive in Sarah: Watch “Chimp Empire” on Netflix

David, Dylan, and Sarah sit down for another Q&A episode!!!

Dylan and David cover a CrossFit main stay this week, The Total. The boys dive into ways to build each of the movements involved, as well as hand out some training tips and mindset tips for the big picture, not just competing. Mentions: Music by Matthew May @prescript Recommendations: Dylan: Pick something small, do it well 1x a week! Build consistency. David: Ask the question/Pull the Trigger Sarah: Watch the documentary “Hack Your Health” on Netflix.

David and Dylan search the fuzzy area where expectations and reality don't mix (and do!). The conversation covers many different examples such as joining a gym, pursuing a goal, parenting, and coming back from injury - with respects to one Harry Potter tangent. Mentions: Music by Matthew May @killian.hamilton @coach.frankiemaz Recommendations: Dylan: Follow Aaron Palmeri @aaron.palmieri on IG David: Follow @disappointingaffirmations on IG Sarah: Listen to Benson Boone on Spotify (or follow @bensonboone on IG

Dylan and David discuss why you should focus on who you want to be over what you want to achieve. This episode covers a ton of information on how this little mindset shift can make all the different with your habit building and fulfillment! Mentions: Music by Matthew May @tomfoxley @biolayne Recommendations: Dylan: The Period Repair Manual by Laura Briden David: Follow @tomfoxley on IG and listen to The Freedom Project Sarah: Duolingo (App)