The Equity Podcast

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 stren...

Who starts a rep they know they can't finish with in the time of the workout? What type of person would be but that level of effort and awareness in their workout? Would the type of person you are working to become start a rep with 1 second left? Would that level of effort help lead you to where you want to go? If you were to start doing this do you think over time that type of effort and focu...

Use current habits to build new ones.

Squat, Hinge, Rotational, Push, Pull, Midline, Cyclical

Pre-Workout - Goals What is your overall goal. Why to you workout? What is your goal for the workout? What is your goal for the day practice, train, compete? What is your plan, strategy? What is the hard part? What do you need to work on? Workout - Plan and Self-Talk Are you staying with your plan? Are you AWARE of your self talk? Is your self talk enhancing your performance or limiting your perfo...

What is your goal in the gym? What can you control? A recipe for unhappiness is having the performance of another person that is not you affect your mood. Allowing resentment, anger, and unhappiness to creep into you due to something you can not control will lead to nothing positive Our goal is to help other invest in themselves, to build a fun and inviting environment to workout and grow. If peop...

*** General Philosophy Fit for life. Blur the line between strength and conditioning. *** Models of Fitness General Physical Skills Energy Systems Movement patterns Intensity *** Well-Rounded Development Weightlifting, gymnastics, mono-structural Strength Power and Speed Gymnastics Stamina & Endurance Specialized skills *** Year Focus Points Strength Power Volume and Endurance Open and Quarter...

*** What is the Open? Worldwide competition Held at affiliates Workout announced Thursdays and scores due on Monday 3 weeks, 3 workouts Different levels Rx, scaled, and foundations *** How do we run the Open at Equity? Friday’s group class workout with be the Open workout Group class duration time my be adjusted depending on the workout Workouts will be done in 2 heats Weekly themes. Super heros,...

Quality movement and range of motion promotes longevity. It is also conducive to athletic potential as well. Going fast is not always the answer. Mechanics, Consistency, then Intensity. You don’t forgo mechanics and quality movement in spite of intensity, in fact it is a reason to keep those mechanics. Cheers, Coach Berek

1. Active shoulders / Engaged Shoulder Girdle Flex pecs or shoulders up, back, down. 2. Smooth Movement No jerky or janky movements. 3. Strength and Stability Not just the shoulders about all the supporting muscles. 4. Sound Positions A strong, stable shoulder is not strong and stable when in a bad position. 5. Flexibility and Mobility When you are able to use full ROM the shoulder is more resilie...

Get sunlight in your eyes in the morning Cold exposure Sunlight on your skin throughout the day Limit caffeine to before 2pm, even better noon In the evening limit blue light and screen exposure Light should be low lights (below eye level) and in the yellow, orange, red variety Have a nightly routine Warm bath/shower Do calming / relaxing things Get a bit more in depth To learn more check out Andr...

Are you constantly burning out, getting hurt/injured, having trouble reaching your goals? A lot of times we can get caught into the trap of harder, faster, and more before we are ready for it.  What is your goal? Does your intention of the day align with that goal? Instead of focusing on max intensity, weight, and volume focus on intention. Why do most people fail their New Year's resolutions...

Understand Why Do a pull-ups, Rx workouts, look good, feel good, carry my kids, etc. The Basics Vertical push and pull, horizontal push and pull, static exercises. Hit all the muscles: biceps, triceps, forearms, delts, lats, chest, midline, etc Focus We want to be able to handle whatever life throws at us. To make considerable gains in one area we have to put more focus and effort in that area. Th...

Caffeine and alcohol noticeably affect sleep for people. You also have people that can go to sleep after drinking coffee and those that say a night cap helps them get to sleep. Both of these cases may be true. The issue is caffeine and alcohol have proven affects on the quality and architecture of your sleep. Yes you may be able to fall asleep after caffeine but the sleep you are getting is sub-op...

How to survive party season. At the party. 1) One plate of food. 2) No snacking / grazing 3) Drink limit and don't finish the last one 4) One dessert Before the party. 1) Eat your normal meals 2) Review you plan before you arrive 3) Have an accountability buddy Be the type of person that enjoys and celebrates the holidays and connects with their friends and family, while keeping your goals in mind...

What depletes willpower? The stories we tell ourselves. “I want that but shouldn’t”. You have to keep saying no every time you see the candy. Why don’t vegetarians, people with allergies, crohn’s, celiac have willpower issues? They say no ONCE. It is part of them. They are the type of people that don’t eat those things. When the stories you tell yourself are not serving you change the story. Mine...

"I'm too busy" gets thrown around as a reason for not doing the things that you know you should be or want to be doing.  You are always going to be busy, so learning how to do the things that matter to you no matter how "busy" you are is going to help you live a more fulfilled life. Be the type of person that does hard things. Be the type of person that makes time for the important things in...

Thank you for asking why and staying curious. I break down three areas of the damper in this video. --- What is it? (@0:17) --- The damper simply adjusts how much air is let in or out of the fly wheel compartment. By letting more air in (a 10) you feel more resistance and by restricting the air flow you feel less resistance. The reason there is a damper setting on the rower is to simulate rowing o...

Two types of cramping during a workout and random times throughout the day or night. We need magnesium, potassium and salt. These are electrolytes and they are what help you stay hydrated and cramp from. Exercise depletes electrolytes so we need to replenish them after working out. Water will help rehydrate you, it is not the whole picture. We need electrolytes in order to capital h, Hydrated.&nbs...

These are a few of the things members wish they knew before they started or wish they would have learned sooner. --- Calluses --- Calluses are a fact of life when you start working out. We want to think about three primary things.  1) Manage your callus size. Use a tool to reduce the size of the callus. The bigger the callus the more likely it can rip off. A callus shaver is the best option f...

Driving through your entire foot as long as you can is how you get more power. In the Row, we see the hips shoot forward and the heels come off the rower. If we keep the heels in contact with the rower it will ensure a stronger drive and the ability to close and open the hips,  creating a more powerful stroke. In the clean, we see the heels coming off the ground early in the pull. By keeping...