The Equity Podcast

If you a “friend” following you around all day blaming, complaining, and constantly criticizing you how long would you keep that person around. If you did keep them around what kind of mental state do you think you would be in. If your “friend” was constantly supported you, helped you get out of a negative state, and helped you take control of only the things you can control, how long would you ke...

You decide your future by what you water. If you are consistently talking, thinking, and consuming negativity then your future will be less than ideal.   However if we bring awareness and intention into the things that we let into our minds then our path and future will look much different.    What type of person do you want to be? Do the type of things that that person would do. Bu...

Doing just a little extra is not going to get you where you want to go. You have to put in a lot more effort 4-6 days a week of specific effort.   Once you have the gains then maintaining that is much easier.    Thank you   Cheers, Berek

Be your own coach.    A coach can only take you so far, you have to be able to see and implement the changes.   Use video to get better iteratively. As you improve, so will you knowledge and in turn you will be able to see more and more ways to improve.   This is not just for workouts, it can also be used for movements. Movements is actually where you should start then move to...

When being coached and receiving feedback excuses, blaming, and complaining will only slow, if not stop, progress.   We want to come from a place of understanding, learning, and growth.   We cannot do that all of the time, however we can start being more aware of it, start being intentional with the feedback we get, and we can take action on it.   This is not just for the gym it is...

Books are meant to be read and used. Have a conversion with the book and with yourself. The Learning Pyramid We retain... 5% from lectures 10% from reading 20% from audio-visuals 30% from demonstrations 50% from discussions 75% from doing and practice 90% from teaching A used and worn book is a sign of love and a relationship. It shows you learned, enjoyed something Fiction One level when reading...

Is your frame/mindset aligned with your goal.   Example. Goal lose 20 pounds. Frame: nutrition is no fun and restrictive. working out is hard, boring, not fun, and expensive.   How to change your frame? 1) Hold a vision of yourself in that place in your mind. 2) Be the type of person who... 3) Build and celebrate small atomic habits   Is the goal the right goal?   Cheers, Coach...

We are looking for relative intensity. Relative intensity for the workout stimulus, for your fitness level, and what you are capable of today. We want to be happy with our effort and performance without looking at the leaderboard. We want to learn from the workout if we are not completely happy with our effort/performance. What we are NOT looking for is max intensity/effort everyday, max weight, f...

* The Why     * Not seeing results.      * James Clear quotes         * Make good habits easy and bad habits hard         * People see better results when they log even if they don’t make any changes to their diet     * Inspired by the members doing our S...

Reducing body-fat and leaning out are two of the biggest goals people have when starting at Equity. The first place we like to start is moving more and improving nutrition. Then once we hit a plateau we have to start looking at other areas.   The Weekday-Weekend Cycle is generally the next place we look at when working with people. There are 3 concepts that we need to break down in order to u...

It is fun to do hard things for others and fine out what you are capable of. Doing workouts to honor others is a wonderful thing to do. We want to stay safe and healthy and doing it though.   When long, grindy workouts are put around holidays, parties, and the summer season bad things can happen.   Here are the biggest risks.   1. Dehydration. This is by far the biggest issue we see...

There is risk in all physical activities. Walking down the street you can trip and break a wrist. Even when moving with good mechanics injuries can happen. Most injuries that we see in the gym actually stem from outside and in everyday life and the gym exposes the issue. No matter where the injury came from we want to learn from it and get better. Here are three people to consider when you are hur...

You only need 2 things 1) Mindset and 2) Clothes and shoes  but here are 6 things that will make you day better.   1) Attitude and Mindset 2) Clothes with backups 3) Equipment for Working out shoes, wrist wraps, gymnastic grips, belt, knee sleeves, chalk, etc 4) Food and water We did a whole podcast on this: https://youtu.be/kXjQonyIHEM 5) Chairs Canopy and mat would be nice as well 6) W...

Quick one today.   Read more about the tale of two marathons from Gary Simpers one of our Equity members and I talk about building a deeper relationship with others.   Cheers,  Berek

--- During The Competition First we want to focus on hydration. We don’t want to over do it and have a sloshy stomach or under hydrate and under perform. Bring plenty of water. Doing 3-4 workouts in a day hydrating with more than water is ideal, adding something like FitAid, O2, or LMNT would help replace electrolytes. You probably won’t be as hungry as you think you would be from doing multiple w...

“Hey you maybe want to go out sometime?” How would this make you feel if someone asked you out this way. “I had a great time at the party the other night, want to go to a Movie Saturday night?” Now how would this make you feel.  The second one is direct and confident, the first is passive and indirect.  Confidence is having trust in yourself. It is constantly doing what you said you woul...

We all want to to be better yesterday. Progress doesn’t work like that. (Side note this makes me think of an episode of Bluey titled Bike, check it out. It is amazing. Bluey is on Disney+) We see people on the weekly wins board every week and some people seem to be on it every week. What can we learn from them. Awareness Awareness of the goal(s) and the work that will help us get there. Awareness...

Why should you log? Logging shows your progress. It shows you if you are on your path towards your goal. It allows you to be practice awareness, intention, and action. It allows you to reflect. It allows you to learn. To sum it all up: It allows use to IMPROVE FASTER! What should you log? How did you feel today? Before, during, and after? Mentally and physically? Your goal and strategy for the wor...

When we first started Equity in 2012 when a new person would come in I would introduce myself and ask them their name then immediately tell them “I am terrible with names, Krista s the one really good with them”. I did this for a long time.   Right around that time I started listening to Barbell Shrugged (a podcast about fitness, personal development, and running a fitness business). They wer...

Mechanics, consistency, intensity in all things.   During our On Ramp Program for new members we discuss a few concepts that we find important when starting at Equity. One of those concepts is MCI or Mechanics, Consistency, then Intensity. The primary context in the On Ramp is for movement in the gym.   Consistency beats intensity every time. No matter what you are trying to do going 4 d...

This is the phase that we hear the most when people are making progress then start to flat line  "I had a weird week."  It is than followed up with   "Once I get back to normal I will be good."   We have worked with a lot of people with a focus on personal training, nutrition coaching, and group training.  With all three of these services there are two ideas we like t...

There are two types of people that you interact with: those that bring energy, fountains, and those that take it, drains. If you are constantly around people that drain you and everything around, you will eventually be pulled into their negative energy, like a black hole. Instead of feeding into drain give it as little as you can. You don’t have to cut that person out of your life if they are impo...

Not having the capacity to get into a proper position can be extremely frustrating, limit performance, and increase the risk of injury. We use the front rack in so many different movements and having the ability to get into a sound front rack  position translates to other positions. For example if your front rack improves your overhead positions in the press and overhead squat will also likel...

Skills are not something that you can get at a high heart rate. You must practice them. To practice we need to have a low heart rate, iterate, focus on one part at a time, review, analysis, and be coachable.   Once sessions is not going to do it. We need consistency.   After we practice the skill we need to train it and reenforce good mechanics under intensity. Again that takes time, con...

What is driving you?   “The big question about how people behave is whether they've got an Inner Scorecard or an Outer Scorecard. It helps if you can be satisfied with an Inner Scorecard.” - Warren Buffett   When your focus is the outer scorecard what do you think happens to your sense of happiness versus focusing on the inner scorecard?  Take time to thing on what your inner scorec...