The Equity Podcast

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

- 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. Ch

Absolute vs Relative Strength Strength takes time Barbell and gymnastic strength. Dynamic and static movements. Do the boring stuff. Cheers, Coach Berek --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message

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. --- Send in a voice message:

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

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message

The NEEDS for your gym bag. 1. Bottle 2. Extra clothes 3. Shoes 4. Jump Rope 5. Wrist Wraps --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/theequitypodcast/message