The Equity Podcast

How Weighing and Measuring Boosts Longevity and Aesthetics

26 Dec 2024

Contributed by Lukas

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...

Goal Setting for 2025

18 Dec 2024

Contributed by Lukas

SMART Process Why Spend some time thinking. Write it down and Keep it visible.

Why Your Skills Fall Apart and How to Fix Them

04 Dec 2024

Contributed by Lukas

Training vs Competing Limiting factor(s) Build the thing and be consistent. Most common areas strength, stability, ROM, and focus.

Workplace Treats

27 Nov 2024

Contributed by Lukas

Set those brightlines.

Happiness, Perspective, Presence

13 Nov 2024

Contributed by Lukas

Work towards better, not perfect.

Log your workouts to be more efficient and effective in the gym

06 Nov 2024

Contributed by Lukas

Log your workouts.

Practice, Train, Compete

30 Oct 2024

Contributed by Lukas

Understanding the difference with help you stay consistent, safe, and perform better.

8 Concepts that Coaches use to Improve technique and performance

23 Oct 2024

Contributed by Lukas

safer and better

Daily Barbell Maintenance

16 Oct 2024

Contributed by Lukas

brush then wipe.

How to Breathe to improve your performance and recovery

09 Oct 2024

Contributed by Lukas

breathing for strength breathing for metcons breathing for recovery

Should I Weigh and Measure My Food?

02 Oct 2024

Contributed by Lukas

There are different levels of weighing and measuring.

Go From Beginner to Advanced

25 Sep 2024

Contributed by Lukas

Understanding your modifications, progressions, and movement patterns matter.

Tired of Having a Tight Back?

18 Sep 2024

Contributed by Lukas

stupid tight back.

The Road to Better Shoulder Mobility

11 Sep 2024

Contributed by Lukas

consistency.

How-to Gain That ONE Skill

04 Sep 2024

Contributed by Lukas

focused and boring

Breaking Through The Plateau

28 Aug 2024

Contributed by Lukas

Breaking Through The Plateau

Is Your Lifestyle Helping or Hurting?

21 Aug 2024

Contributed by Lukas

Is Your Lifestyle Helping or Hurting?

100 Calories Snack Pack or 1-mile Run

14 Aug 2024

Contributed by Lukas

100 Calories Snack Pack or 1-mile Run

Structure in Your Workout

07 Aug 2024

Contributed by Lukas

Structure in Your Workout

Efficient Workouts For The Busy

03 Aug 2024

Contributed by Lukas

Efficient Workouts For The Busy

4 Factors of Longevity

16 Jul 2024

Contributed by Lukas

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...

What's the deal with Rx Workouts

10 Jul 2024

Contributed by Lukas

We dive into the concept of RX workouts, explaining what "prescribed" workouts entail and why they are crucial for measuring and improving f...

Why I Got a Nutrition Coach

03 Jul 2024

Contributed by Lukas

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 f...

The More Pain you Expect The More You Feel

26 Jun 2024

Contributed by Lukas

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 - Q...

How to Fix Early Arm Bend in Cleans and Snatches

19 Jun 2024

Contributed by Lukas

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 an...

Tactical Guide To Building Upper body Strength

12 Jun 2024

Contributed by Lukas

In this video we discuss a tactical guide build sustainable upper body strength. From essential movements to proper execution, reps, and sets, this c...

How to Be an Ideal Team Player

05 Jun 2024

Contributed by Lukas

-- Overall Message -- Embodying these traits enhances team performance and positivity Insights are inspired by Patrick Lencioni’s "The Ideal T...

High Expectations and Accountability

29 May 2024

Contributed by Lukas

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 t...

Less Noise to Reduce Stress and Increase Creativity

22 May 2024

Contributed by Lukas

In this episode, we explore the benefits of reducing distractions like music and podcasts to lower stress and enhance creativity. Inspired by Blaise ...

Should You Get a Whoop?

15 May 2024

Contributed by Lukas

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? ...

Why we love measurable, repeatable movements

08 May 2024

Contributed by Lukas

Measure progress. CVFMHI Functional movements. move large loads, long distances, quickly. movement patterns that use multiple muscle groups, see in re...

Theoretical Athlete Development

01 May 2024

Contributed by Lukas

Most people have this upside down. Nutrition. Met-con. Gymnastics, Weightlifting, then sport. The base is nutrition. If you are working on your nutr...

Finding Greatness

24 Apr 2024

Contributed by Lukas

-Fundamentals the boring stuff. ugly to better. -Goals process goals. sacrifice. -Finding Balance Cheers Coach Berek

Want More ROM? Learn from Gymnasts!

17 Apr 2024

Contributed by Lukas

Flexibility - the ability for a muscle or muscle group to lengthen passively. vs Mobility - ability for a joint to move actively through range of mot...

How-to Battle Stress

10 Apr 2024

Contributed by Lukas

Nutrition Coaching - Habits and a holistic approach (eat, sleep, train, stress management, lifestyle, and support system) Stillness - Mediation, yoga...

This is How You Win at Nutrition, Money, and Fitness

03 Apr 2024

Contributed by Lukas

- 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 ...

These are the types of Strength You Need

27 Mar 2024

Contributed by Lukas

Absolute vs Relative Strength Strength takes time Barbell and gymnastic strength. Dynamic and static movements. Do the boring stuff. Cheers, Coach Be...

You're Breathing All Wrong

20 Mar 2024

Contributed by Lukas

Use these techniques to improve you health and fitness. They will help you down regulate and up regulate as needed. Nasal Breathing. Box Breathing. ...

Will CrossFit Make You Bulky?

13 Mar 2024

Contributed by Lukas

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 redu...

This is the Diet you Should Be Doing

10 Mar 2024

Contributed by Lukas

What all diets have in common, calorie restriction. Build good habits. 3 foundations. real food, balance meals & snacks, limit processed food &amp...

Crushing the Open

28 Feb 2024

Contributed by Lukas

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 ...

You Need These in Your Gym Bag

21 Feb 2024

Contributed by Lukas

The NEEDS for your gym bag. 1. Bottle 2. Extra clothes 3. Shoes 4. Jump Rope 5. Wrist Wraps

Do You Need to Workout Everyday?

14 Feb 2024

Contributed by Lukas

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 da...

Exercises to Lose Weight

07 Feb 2024

Contributed by Lukas

All. But resistance training. Cardio vs. resistance training. Not sure how to lift? Get help. Body types: body builder, sprinter, pro athlete. Nutrit...

Why tempo is important

31 Jan 2024

Contributed by Lukas

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 fitn...

Opportunities to Show Your Values 🌠

24 Jan 2024

Contributed by Lukas

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 disc...

Quit Yo-yoing

17 Jan 2024

Contributed by Lukas

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 ...

The Open is Coming

10 Jan 2024

Contributed by Lukas

-Overview over our programming year. -What is the Open? -Why do the Open? -What will the next 2 months look like? -Additional thoughts

How To Be a GREAT! Teammate

03 Jan 2024

Contributed by Lukas

Set expectations. Bring people up. Help first. Have a plan. Adjust as needed. Communication. Revisit, analyze. Cheers, Coach Berek

Access & Home Gyms vs Coached Gyms

27 Dec 2023

Contributed by Lukas

One is not better than the other they are just different. - Destination - Buy In - Accountability & Support by coaches, support staff, and member...

Do This for Better Goals in 2024

20 Dec 2023

Contributed by Lukas

Spend sometime with prompting questions, a notebook, your significant other, and/or time alone thinking about your future and what you want. Link to ...

Measuring Success

13 Dec 2023

Contributed by Lukas

There are two ways to measure success. One breeds a never-ending treadmill and unhappiness. The other breeds momentum and happiness.

Get to Sleep Faster

06 Dec 2023

Contributed by Lukas

Do you find yourself not being able to fall asleep because you are thinking about things (tasks for tomorrow, that conversion with Brenda, your kid&#3...

What CrossFit Is To You Should Change Overtime

29 Nov 2023

Contributed by Lukas

Any workout routine needs to be able to adapt with you.

Using RPE to Moderate Intensity for Longevity

22 Nov 2023

Contributed by Lukas

Rate of perceived exertion. Intensity does not mean max intensity. Your body need to recover.

What's the Deal with Intermittent Fasting?

15 Nov 2023

Contributed by Lukas

It just is. Not good, not bad. It is a way to restrict consumption. 2 things to consider 1) Protein 2) Over doing it and processed food.

How New Members Get Started

08 Nov 2023

Contributed by Lukas

No Sweat Intro --- On Ramp --- Personal Training or Group Training Breakdown the why behind our method to new members. Cheers, Coach Berek

How Yoga Enhances Your Life

02 Nov 2023

Contributed by Lukas

We need a yin to complement our yang style of training. By working our breathing and range of motion we can enhance our training and our ability to b...

5 Tips to Stay on Track at Parties

25 Oct 2023

Contributed by Lukas

Coach Berek and coach Michelle break down some tips on help stay on track at parties and throughout the holiday season. 1) Regular meals 2) Have a p...

Fall Conditioning Cycle

18 Oct 2023

Contributed by Lukas

Coach Jenkins and Coach Berek break down the fall conditioning cycle.

What is Rx and why we use it

11 Oct 2023

Contributed by Lukas

What Full range of motion. At load. At distance. Why Repeatable. Standards. Reach for more. Integrity. Cheers, Coach Berek

Strength or Cardio?

05 Oct 2023

Contributed by Lukas

Which one is better? Which one should I be doing? Well....both. Cheers, Coach Berek

Never Do Nothing

20 Sep 2023

Contributed by Lukas

Fight metabolic syndrome and expand your healthspan. Always do something Thank you. Cheers, Coach Berek

Protein Shakes 101

14 Sep 2023

Contributed by Lukas

Why take them and how you should take them. Thank you. Cheers, Coach Berek

I Need More Cardio

06 Sep 2023

Contributed by Lukas

Do workouts leave you sucking wind? Improving your aerobic capacity might be the answer AND there is something else you can do to help at the same t...

What To Do If You Hit A Plateau?

30 Aug 2023

Contributed by Lukas

Everyone hits a plateau. You have to change to see change. The amount of effort to break through one platform will be needed to breakthrough the nex...

What's Different About Our Nutrition Coaching

23 Aug 2023

Contributed by Lukas

Equity Podcast Giving you the tools to be fit for life and expand your healthspan. Fitness. Nutrition. Accountability. Simple habit based approach. ...

Healthspan vs. Lifespan

02 Aug 2023

Contributed by Lukas

Expanding our lifespan is nice. Expanding our healthspan is HUGE. Having the ability to do the things you want to do as long as you can will help bu...

The Power Cycle

19 Jul 2023

Contributed by Lukas

We built our strength. Now its time for power, speed, and skill. Cheers, Coach Berek

What is Hard?

12 Jul 2023

Contributed by Lukas

Doing hard things is not just about physically hard things. Be the type of person that does hard things in all avenues of your life. Thank you. Cheers...

Nature vs. Nurture

21 Jun 2023

Contributed by Lukas

It is a combo and we can only control one of them. We want to nurture what we want to see. What are the processes and habits that bring out the good ...

4 Essential Kitchen Tools

14 Jun 2023

Contributed by Lukas

🍳 - Straight Wall Cast Iron or Stainless 🍲 - Crockpot / Instapot 🥘 - Sheet Pan or Roasting Pan 🧂🥣 - Kosher Salt Bowl Bonus - 🔪 - Ch...

3 Core Nutrition Principles

07 Jun 2023

Contributed by Lukas

Focus on whole foods first Balance of macronutrients (group protein, carbs, and fat together) Limit the daily consumption of processed food and sugar ...

How to Stop Overthinking

06 Jun 2023

Contributed by Lukas

We talked a few weeks ago about being a coach rather than a critic and here is a tactic you can use to help improve the way you talk to yourself. Is...

What is fitness?

17 May 2023

Contributed by Lukas

Fitness - Work capacity across broad time and modal domains. Health - Fitness over time. CrossFit - Constantly varied functional movements at a relati...

The Right Way to Snack🍖🥑🍎

10 May 2023

Contributed by Lukas

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 protei...

Slow Down 🐢

03 May 2023

Contributed by Lukas

Slowing down lets us build different capacities. That could mean strength, skill, stability, technique. Slowing down at times will allow us to go fa...

Coach Cole's Big Three

19 Apr 2023

Contributed by Lukas

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 ...

2 Tips to Get Started on Your Nutrition Journey

18 Apr 2023

Contributed by Lukas

1) Protein 2) Awareness through logging 3) Bonus Tip in the video Thank you. Cheers, Coach Berek

The Next 15 weeks

05 Apr 2023

Contributed by Lukas

1) Our year. Strength, Power, Balance, Conditioning. 2) Strength. Squat, Deadlift, Bench, Press. Linear progression. 3) Why does it matter if I am o...

Who Starts a Rep with 1 Second Left?

22 Mar 2023

Contributed by Lukas

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...

Habit Stacking

15 Mar 2023

Contributed by Lukas

Use current habits to build new ones.

Movement Patterns: Balance and Varied Programming

08 Mar 2023

Contributed by Lukas

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

3 Tips to be a Better Self Coach

22 Feb 2023

Contributed by Lukas

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,...

How-to Deal with Rep Shavers

15 Feb 2023

Contributed by Lukas

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 m...

The Equity Programming Philosophy

08 Feb 2023

Contributed by Lukas

*** General Philosophy Fit for life. Blur the line between strength and conditioning. *** Models of Fitness General Physical Skills Energy Systems Mo...

The Open: What, How, and Why

01 Feb 2023

Contributed by Lukas

*** What is the Open? Worldwide competition Held at affiliates Workout announced Thursdays and scores due on Monday 3 weeks, 3 workouts Different leve...

You Don't Have to Go So Fast All The Time

29 Jan 2023

Contributed by Lukas

Quality movement and range of motion promotes longevity. It is also conducive to athletic potential as well. Going fast is not always the answer. Mech...

5 Tips for Strong and Healthy Shoulders

18 Jan 2023

Contributed by Lukas

1. Active shoulders / Engaged Shoulder Girdle Flex pecs or shoulders up, back, down. 2. Smooth Movement No jerky or janky movements. 3. Strength and...

9 Tips to Sleep Like a Baby

11 Jan 2023

Contributed by Lukas

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 ...

Intention Over Intensity - Equity Podcast 68

04 Jan 2023

Contributed by Lukas

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, fa...

How-To Build Upper-body Strength - Equity Podcast 67

21 Dec 2022

Contributed by Lukas

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, s...

Sleeping with Caffeine & Alcohol - Equity Podcast 66

14 Dec 2022

Contributed by Lukas

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 ca...

The Holidays are Coming! 🦃🎅🕎🎊

16 Nov 2022

Contributed by Lukas

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 ...

How-To NOT Eat All The Halloween Candy

09 Nov 2022

Contributed by Lukas

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. Wh...

I'm Too Busy - Equity Podcast 62

03 Nov 2022

Contributed by Lukas

"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 ...

Damper 101: What is it, How to Use, and Calories vs Meters

19 Oct 2022

Contributed by Lukas

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 adju...

How I Stopped Cramping All The Time - Equity Podcast 60

12 Oct 2022

Contributed by Lukas

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...

FAQ - Calluses, Belts, and Motivation - Equity Podcast 59

05 Oct 2022

Contributed by Lukas

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...

This One Cue for More Power - TEP 58

21 Sep 2022

Contributed by Lukas

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 ro...