The Mecka Cast: Recent Episodes
Mecka Fitness
David, Dylan, Natalie, and Mike co-host a roundtable chat with coaches, members, and industry experts about the life lessons and personal growth that fitness has given them.
Dylan and David cover a CrossFit main stay this week, The Total. The boys dive into ways to build each of the movements involved, as well as hand out some training tips and mindset tips for the big picture, not just competing.
Mentions:Music by Matthew May@prescript
Recommendations:Dylan: Pick something small, do it well 1x a week! Build consistency. David: Ask the question/Pull the TriggerSarah: Watch the documentary “Hack Your Health” on Netflix.
David and Dylan search the fuzzy area where expectations and reality don’t mix (and do!). The conversation covers many different examples such as joining a gym, pursuing a goal, parenting, and coming back from injury - with respects to one Harry Potter tangent.
Mentions:Music by Matthew May@killian.hamilton
@coach.frankiemaz
Recommendations:Dylan: Follow Aaron Palmeri @aaron.palmieri on IGDavid: Follow @disappointingaffirmations on IGSarah: Listen to Benson Boone on Spotify (or follow @bensonboone on IG
Dylan and David discuss why you should focus on who you want to be over what you want to achieve. This episode covers a ton of information on how this little mindset shift can make all the different with your habit building and fulfillment!
Mentions:Music by Matthew May@tomfoxley
@biolayne
Recommendations:Dylan: The Period Repair Manual by Laura BridenDavid: Follow @tomfoxley on IG and listen to The Freedom ProjectSarah: Duolingo (App)
Dylan and David recap the Crossfit Quarterfinals and discuss changes they'd like to see to the sport.
Mentions:Music by Matthew May@therealsevanpodcast
@hillerfit2.0
Recommendations:Dylan: Get Personal Programming from us! David: Watch “Crazy Good” by Neil Brennan on NetflixSarah: Watch “Drive to Survive” on Netflix
David and Dylan are joined by Vince Camps, the newest full time employee and administrative team member at Mecka Fitness. The 3 discuss how Vince came to join the fitness industry and ultimately Mecka Fitness and then ultimately dive into the ins and outs of personal training. They cover topics such as philosophies of coaching, assessments they look for in clients, and the communication and compliance it takes to make personal training successful.
Mentions:Music by Matthew May@dadhowdoi
Recommendations:Vince: Josh Martin - The Refined Art of CoachingDylan: Come ask us coaches any questions about Personal TrainingDavid: Follow and listen to Rx’d RadioSarah: Next Level Massage (Get more information at @next.level.spine.and.sports)
David, Dylan, and Sarah sit down for another Q&A episode!!!
Mentions:Music by Matthew MayJames Fitzgerald @opexfitnessRxd Radio Podcast
Recommendations:Dylan: Watch "Fallout" the series on Amazon PrimeDavid: Follow @karadenizli.maceraci on IGSarah: Go see/watch "Civil War" in theaters
Dylan and David dive into the importance of focusing on what you ARE doing instead of focusing on what you ARE NOT doing. Too often we let our thoughts drift towards all the things we are not doing, but as they discuss in today's episode, we'll see why that's not helpful and how we can train ourselves to stay focused on our current task.
Mentions:Music by Matthew MayJason Leydon @jasonleydon@m2performancenutrition@activeliferxAlex Hormozi @hormozi
Recommendations:Dylan: Pay attention to your screen time (on your phone)!David: Start a wins list!Sarah: A challenge! Get your phone out of your bedroom at night for one week.
David and Dylan emphasis the importance of hitting the foundations for health before focusing on the newest fad or shiny new idea to improve yourself. The discussion spans a wide range of areas within health and fitness, but the importance of the consistency remains the same. This "low hanging fruit" is the biggest key to moving in a positive direction.
Mentions:Music by Matthew MayJordan Jiunta @redwiteandjordanAlex Hormozi @hormozi Layne Norton @biolayneRecommendations:Mentions:Music by Matthew MayJordan Jiunta @redwiteandjordanAlex Hormozi @hormozi Layne Norton @biolayneRecommendations:Dylan: Pay attention to your caffeine intake!David: Try a non-sleep deep rest technique for 10 minutes per day this week!Sarah: Follow @bodybymark on IG and TikTok
Dylan and David discuss how to deal with disappointing moments of life. They share a few of their personal stories and examples of what to look for and how to overcome it!
Mentions:Music by Matthew MayRecommendations:Dylan: Tom Segura’s skit on Managing ExpectationsDavid: Start a journaling practiceSarah: The Glass Castle by Jeannette Walls
David, Dylan, and Sarah sit down for another Q&A episode!!!
Mentions:Music by Matthew MayRecommendations:Dylan: Follow Ben Yanes on IG @ben_yanesDavid: Eat your body weight in grams of protein for the next 2 weeks! Sarah: Follow Dr. Jolene Brighten (author of Beyond the Pill and Is This Normal?) on IG @drjolenebrighten
Sometimes you just don't feel like doing what you know you need to. David and Dylan cover how to tackle that exact problem and dive into the nuances of being motivated vs. being dedicated in this episode!
Mentions:Music by Matthew May@ryanholiday, author, Stillness is the Key, Daily StoicViktor Frankl. A Man’s Search for Meaning@hubermanlab@tacticnnutrtion
Recommendations:Dylan: Follow @anniemiller.co on IGDavid: Listen to the podcast Tetragrammaton by Rick RubinSarah: Listen to the Smartless Podcast with Jason Batemon, Will Arnett, and Sean Hayes
Dylan and David dish out a practical overview of all the classes at Mecka Fitness and what they each offer. They discuss who might fit best in each class to get started and keep going, and how and why you should mix up your classes! You'll get a much better feel of what results to expect from each of the classes!
Mentions:Music by Matthew MayRecommendations:Dylan: Follow Dr. Aaron Palmeri on IG @aaron.palmieriDavid: Read The Creative Act: A Way of Being by Rick RubinSarah: Take a home food sensitivity test with Equi.life
Dylan and David chat about the state of Crossfit and the upcoming open. A lot of opinions are shared on what could be different, be better, and what they hope to see for and from Crossfit moving forward.
Mentions:Music by Matthew MayThe Sevan PodcastRecommendations:Dylan: Follow @drseanpastuch on IGDavid: Sign up for the openSarah: Go read a book by the author Andy Weir
David and Dylan discuss the concept of using the minimal effective dose for progress. The scan over topics including your fitness routine, building habits in your daily life, and in your relationships.
Mentions:Music by Matthew May@drinklmnt
@activelifeAtomic Habits by James ClearRecommendations:Dylan: Dylan leaves you with a quote today by an anonymous IG page! David: Tom Foxley and The Freedom Project PodcastSarah: American Symphony Documentary on Netflix
David, Dylan, and Sarah sit down for another Q&A episode!!!
Mentions:Music by Matthew MayRecommendations:Dylan: For all your supplement needs go to True Nutrition at www.truenutrition.comDavid: Go watch “Live to 100: Secrets of the Blue Zones” on NetflixSarah: Go check out the plant store Ruby Flora in Bethel Park
@rubyloraplantshop
Dylan and David jump right in to discuss the issues that they feel plague the fitness industry in today's world. Strap in for a few tangents, some anger, some honesty, and a few attempts at what they believe could be possible solutions!
Mentions:Music by Matthew May@biolayne@the_plant_slant
@roopsihota@thereadystate
@next.level.spine.and.sports@pre_script
Recommendations:Dylan: Follow/Listen to the podcast Mind PumpDavid: Go watch “Bye Bye Barry” on Amazon PrimeSarah: Listen to Armchair Expert, Episode with Wiz Khalifa
In today's episode, Dylan and David discuss what people are actually paying for when they sign up for a gym membership. The discussion spans across ideas that financial costs are only one part of what a decision should be based off of, and how much value does a gym (or your gym particularly) actually give to you. Ultimately we hope you know what you're paying for!
Mentions:Music by Matthew May@chriswillx
Atomic Habits by James ClearRecommendations:Dylan: Next Level Spine and SportsDavid: Go listen to an old music album for nostalgiaSarah: Mecka Fitness Personal Training and Nutrition Hybrid Program
In an episode that started with discussing their weaknesses, David and Dylan end up diving into the importance of being vulnerable, the positive effects it has on your ability to coach, teach, and learn, and how to apply it in the most difficult circumstances.
Mentions:Music by Matthew MayRecommendations:Dylan: Follow Jordan Shallow @the_muscle_doc
David: F**k Your Feelings by Ryan Munsey
Sarah: Watch "Beckham" on Netflix
This is a special Q&A episode where David and Dylan answer your questions!
Submit a question for a future Q&A episode!
David, Dylan, and Sarah tackle the difficult arena of nutrition in this episode. With so much information and misinformation everywhere, they try to cut through it all to deliver a message safe for everyone to understand and make their own choices accordingly. They touch on different types of diets, weight loss and weight gain, and different food sensitivities!
Mentions:Music by Matthew MayEverlywell
@biolayne
@activeliferx
@meckafitness - DM us to ask about nutrition servicesRecommendations:
Dylan: Follow Frankie Mastroianni @coach.frankiemaz
David: Follow Liam Fisher-Layton @the_plant_slant on Instagram
Sarah: Listen to Mind Pump: Raw Fitness Truth Episode 2187: Why Building Muscle is More Important than Losing Fat with Dr. Gabrielle Lyon
@drgabriellelyon
David and Dylan chat about the difference between a growth mindset and a fixed mindset. They cover how we all have both of these, how we can work towards a growth mindset, and the importance of showing up with less than 100%.
Mentions:Music by Matthew May@hormoziMan’s Search for Meaning by Viktor E. FranklModern Wisdom Episode #682: Stan Efferding - Do This To Build Muscle, Burn Fat & Get Healthy with @chriswillx and @stanefferding
Recommendations:Dylan: Go find a new favorite word this weekDavid: Man’s Search for Meaning by Viktor E. Frankl
David and Dylan dive into their personal experiences and time within the fitness industry. The conversation sparks a look into what the risks and rewards of becoming a full time coach within the fitness industry could entail. If you are thinking about getting started in the field, this is an episode for you.
Mentions:Music by Matthew May
@thejulieshields
@badassstyling
@jasonleydon
Recommendations:Dylan and David: Corrine Williams, Financial Advisor Northwestern Mutual(724) 816-3035corrine.williams@nm.com
David and Dylan explore the nature of goal setting and suggest that maybe what we learn along the way to goals is more important than the achievement itself.
Mentions:Music by Matthew May"Modern Wisdom" Episode #670: 23 Controversial Truths about Life with @chriswillx and @hormozi
@next.level.spine.and.sports
@forrestgriffin@tomfoxley
@mindsetrxd@visualizevalue
Recommendations:Dylan: Read The Daily Stoic by Ryan HolidayDavid: Read Atomic Habits by James Clear
David and Dylan dive into the difference between training for performance and exercising or working out for health. They touch on how easy it is to blur these lines, how you can toe the line with both, and how to build awareness for each so you can get the most out of your time in the gym.
Mentions:Music by Matthew May@biolayne@activeliferxThe Shop (Talk Show - HBO, YouTube)Recommendations:Dylan: Follow @biolayne on InstagramDavid: Listen to Chris Williamson's podcast "Modern Wisdom"
David and Dylan discuss what it means to be an expert by questioning what characteristics and habits experts have. The ability to take action, practice humility, and build trust with clients are just a few of the topics that come up!
Mentions:Music by Matthew May@brianaganad@killian.hamilton@ericbugeral@hubermanlab@timferrisAtomic Habits - James ClearWTF Gym Talk - Stuart BrauerThe War of Art - Steven PressfieldRecomendations:Dylan: Follow @activeliferx and @activelifeprofessional on InstagramDavid: Listen to The Huberman Lab Podcast; How to Breathe Correctly for Optimal Health, Mood, Learning, & Performance. (February 20, 2023)
Dylan and David get to chat with Julie Shields. They talk about Julie's journey into Mecka Fitness, and let the conversation blossom into its own mind when they discuss her mantra "slow down". Julie explains and converses on how this mantra has given her a chance to become a better athlete, better parent, and better business owner.
Kristen Boyer sits down with Dylan and David to discuss all things yoga and where that fits into the fitness world at Mecka. They cover a range of topics but dive deep into seeing the body with different "eyes" (view points), competition in the yoga room, and how ultimately it's all about the things that carry over from our practice into our real life that make this journey worth it!
Ed Hurley Sr. joins the podcast to talk with David and Natalie. Ed brings a wealth of inspiration in this episode, covering topics like confidence, the transition from working out alone to working out in a group setting, and the bigger, broader picture of what community really means and is.
David, Dylan and Natalie sit down with gym member Meghan Canose and discuss her transition from competitive CrossFit training to 'regular' gym member as her life priorities change. Megan is a Registered Nurse with a masters in Science and Nursing. She specializes in Women's Health, she is a certified Breastfeeding Counselor, certified in Fetal Monitoring, and is a BirthFit Coach. She is currently in school to become a Women/s Health Nurse Practitioner. Along with talking about her personal training, Megan sheds light on training during and after pregnancy. This one is for all the mamas out there!
David and Dylan get together with Dr. Bren Bernquist and Dr. Shona Young of Next Level Spine and Sports. The 4 touch on a variety of topics, including the comparison and similarities between chiropractic and physical therapy, how lifestyle factors can determine what an individual needs to be healthy and happy, the benefits of having a whole team of doctors and coaches surrounding athletes to help their individuality, and the importance of changing intensities to your growth and health.
In this special uncut episode, Dylan, David, and Natalie recall memories of their mothers and share their stories about losing them. Tears, laughter, and growth all become topics of discussion. We hope you enjoy this vulnerable conversation, and if it serves any purpose to any of you, it was worth it.
David and Dylan sit down with Carrie Lehman and Melissa Bywalski to discuss the evolution of the Bootcamp program and how their programming has changed as their confidence has grown as coaches.
Listen as they share their biggest life take aways from building something from the ground up, and conquering fear.
David and Dylan chat with Mecka Fitness and CFMTL member Alyshia Aretz. The three discuss the massive amounts of adaptation that happens through switching up different training focuses, working tons of different jobs, and like most episodes the effects of consistency. Alyshia also shares her passion and advocacy for mental health as well as the effects nasal breathing had on her asthma.
David and Dylan sit down with Bob Kopicko, a member of Mecka Fitness and Crossfit Mt. Lebanon. In today's episode we get to chat about Bob's incredible journey back from a devastating injury, the effects of pulling the whole family into fitness and an active lifestyle, knowing what you really need to make progress, and the strength that comes from welcoming change.
David and Dylan get together with Eden Bloom to discuss the structure and organization that sports can bring to our lives, and dive DEEP into what it means to really coach athletes, ourselves, and staff.
David and Natalie get to talk with Suzy Ireland about coaching for athletes to become independent, the growth of nutrition coaching over the years, and how everyone has someone they are looking up to whether they realize it or not.
David, Dylan, and Carrie sit down with Josh "Nooner" Elliott to discuss the evolving landscape of CrossFit, fitness and how patience always pays off in the end.
Hosts David, Dylan, Natalie, Mike, and Carrie get together to discuss the journey they've all taken to work for Mecka Fitness, reveal some life lessons from fitness, and their the unexpected personal growth from life around the gym
Today we talk to Dylan Snyder, head coach at CrossFit Mt Lebanon and CrossFit 2908. We discuss his fitness journey, what brought him to Mecka and CFML, as well as what kinds of programs and services he can provide for members.
Today we talk to Devin Harvey, a member at CrossFit Mt Lebanon. We discuss his fitness journey, how his career both positively and adversely affected his fitness, as well as how he has adapted his training through injuries.
Today we talk to Josh Elliot, one of our new CrossFit instructors at CFML and CF 2908. We extensively discuss his fitness journey from baseball, jiujitsu, kettlebells and more. We discuss how he's changed his fitness to reflect his current goals and aspirations.
Today we talk to Jen Cadman and Mo Murphy, both members of CrossFit Mt Lebanon. We discuss their fitness journeys, what inspired Jen to become a Mecka instructor, and setting goals in fitness.
Today we talk with Dr. Justin Scott and Dr. Aaron Palmieri of Next Level Spine and Sports Injury Center. We discuss their fitness and PT journeys, as well as what Next Level is and how they hope to help both athletes and everyday people.
Today we talk with Meghan Canose, a member and competitive CrossFit athlete at CrossFit Mt Lebanon and Mecka Fitness. We discuss her transition from dance to running to CrossFit, how being a nurse has affected her training, and advice she can give based on her past experiences.
Today we talk to Dr. Bren Bergquist of Next Level Spine and Sports injury Center. We discuss his fitness journey, what lead him to be a sports chiropractor in the South Hills area, and much more!
Today we talk with Natalie Simpson, a member and coach at Mecka Fitness and both CrossFit Mt Lebanon and CrossFit 2908. We discuss her fitness journey, how she transitioned from a collegiate athlete to competitive CrossFitter, as well as some misconceptions about women who do CrossFit.
Today we talk with Shasta Preston, a member at Mecka Fitness and CrossFit Mt Lebanon. We discuss her fitness journey and how she's reached out to different experts to optimize her performance both inside the gym and out.
Today we talk with Seth Armstrong and Bret Luke, both of whom are members at Mecka Fitness and CrossFit Mt. Lebanon. We discuss their transition from collegiate sports to CrossFit and Bret talks about her journey to becoming a Mecka Fitness instructor.
Today we talk with Lindsay Bihler, a member and coach at Mecka as well as a firefighter for the city of Pittsburgh. We discuss her active childhood and how CrossFit has helped her career.
Today we talk to Mike Brocklebank, a coach at Mecka Fitness and CrossFit Mt Lebanon. We discuss his fitness journey starting from his youth and the series of events that brought him to be a fitness instructor.