The Equity Podcast

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 R...

-- 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...

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...

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...

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

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 contracti...

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...

- 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 Bere...

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...

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 o...

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