Street Parking Podcast: Recent Episodes
Julian and Miranda Alcaraz
00:00 - 1:20: Glasses/Sunglasses and 3D printed ones
1:20 - 2:56: Alcaraz check-in, why the a mid week episode, and checking in with the comments
2:56 - 5:00: Julian’s show and tell
5:00 - 8:55: What is Street Parking In Real Life (IRL), MEET UPS: our very first one, how they came to be
8:55 - 11:25: Miranda’s thought process on meetups and her sourdough update
11:25 - 13:30: What a meet up needs to “look like”, best practices and expectation management
13:31- 12:15: How it works and how to get registered, FREE shirt, how to get a month free as a non-SP member, checking in with the chat
21:15 - 24:05: Julian’s men’s group post, suggestions for hosting and making connections post workout
24:05 - 30:32 : Answering questions from the chat, “Getting Started”, Important dates and take aways from meetups
30:32 - 31:23: quick reminisce on past meet ups
31:23 - 31:47 : Workout suggestions for Meet ups with little to no equipment
31:47 - 32:50: Street Parking Summer Camp 2019 recap
32:50 - 34:48: Tim Ferris’ book and closing it out
00:00 - 3:54: Welcome, checking in with the chat, and catching up with the Alcaraz’s 3:54 - 4:53: Slate, Gray/Blue, Pantones 4:57 - 8:10: NFR Cottage Cheese: is it in your house or nah? 8:11 - 14:08: NFR: Place/Country you haven’t visited that you'd really like to? 14:09 - 16:27: Other than your partner, who would you do the race (The Amazing Race) with? 16:28 - 23:07: NFR: What’s one skill you dream of learning or a hobby you’d want to try? 23:08 - 26.33: What was the last workout that unexpectedly made you 26:33 - 29:08: Do workouts ever get into your head ahead of time? When was the last time and what was it? 29:09 - 33:56: Hot take: What do you think the most underrated movement is? 33:57 - : Hot take: What do you think the most overrated movement is? 35:56 - 38:30: You’re just starting out with your fitness: what is one thing you’d go back and tell yourself? 38:31 - 39:13: What about health and nutrition 39:15 - 46:33: How many days of intensity are you doing personally? What would you recommend for someone who’s not competitive but consistent (4-6 days/week)? 46:34 - 54:12: How has your definition of “being fit” evolved since starting Street Parking? 54:13 - 59:45: Someone is starting SP, but has fitness experience: what’s ONE thing you’d want them to know? 59:46 - 1:07:00 - Wrapping up the show, Support the Big Fish Foundation, 3D Printing
Check out our Blog:
https://streetparking.com/blogs/news/nutrition-basics-in-the-summer-months
00:00 - 1:57: Opening with a question Double Whopper or a Cigarette a day?
1:58 - 6:30: Topic for today; Nutrition, Tacobell’s 2025, Chat GPT answering the question, and Miranda’s conspiracies
6:30 - 10:56: Community Update: Summer Flex, Vault Round 2
10:57 - 15:10: Miranda’s Family Tree with some photos from back in the day
15:11 - 23:10 : Quick & Easy ways to incorporate fruits and veggies while traveling
23:10 - 26:15 : Sticking to a regular eating routine without a structured schedule (during summer/always)
26:15 - 31:42 : Miranda’s journey with nutrition & what it looked like for her 31:43 - 34:46: Julian and Miranda’s journey with nutrition together
34:47 - 43:13: All things Balanced Plate
43:14 - 45:50: Balanced Plate/ Nutrition Habits: At home v. not at home & The difference between the SP programs
45:50 - 47:06: Seasons’ for nutrition
47:47 - 54:13: Julian’s Meal Prep business & some funny stories from getting started
54:14 - 58:35: End of Julian’s Meal Prep Business, the overlap with Progenex and Street Parking
58:36 - 1:09:00: Bright lines and accountability; while traveling and at home – what they could look like
1:09:10 - 1:12:30 : Best running shoes?
1:12:30 - 1:14:32: Julian/Salvi are running another 5k this weekend!
1:14:33 - 1:15:00: Meet up in Southern Utah
1:15:03 - 1:17:00: Miranda’s Homeschool Era and how she is prepping for it
1:17:00 - 1:21:15: PAL event and closing questions
00:00 - 05:15: Morning check-in 05:15-10:47: "I have a confession" clip 10:47-17:52: SP Coaching Team and their process 17:52 - 18:47: Recapping week 1 of endurance 18:47 - 20:00: Current programming flow 21:30 - 29:52: Inspo for post on programming 29:52 - 33:11: Molly's Half-Marathon 33:11 - 36:33: Why we use 40/25# dumbbells 36:33 - 42:56: What program A is 42:56 - 1:02:42: Blanco Fuego Recipe 1:02:42 - 1:04:18: Member Shout-out 1:04:18 - 1:18:20: Zone 2 1:18:20 - 1:19:35 : Life Updates 1:19:35 : Mother's Day
0:00 - 3:02: Welcome and checking in with the comments
3:03 - 8:00: SLATE: electric trucks, Julian’s window shopping & hobbies
8:00 - 11:05: 3D printing, lost arts
11:06 - 18:34: Projekt April update and how its been going (Miranda)
18:34 - 20:00: Projekt April update and how its been going (Julian)
20:01 - 21:30: Crew joins & chatting with viewers
21:30 - 23:56 : Saturday workout, Projekt April commitments, and closing out the check in
23:57 - 25:02: Switching topics: touching on reviews
25:22 - 36:33: Celebrating bad form/improper movement, coaching in person/online, movement virtuosity
36:33 - 44:06: Has the programming gotten harder struggling with consistency, changes in reality and aging
44:07 - 47:32: Preimenopause and menopause
47:32 - 50:38: Curious about glory days workouts/movements
50:38 - 56:10: Too much repetition, functional movements, and our bodies designs
56:10 -1:07:00: Progressive overload, feeling like a failure, and designing programs for lifetime fitness
1:07:00 - 1:17:42: Life getting busy, accessory programming and having too many options || Feedback
1:17:43 - 1:23:11: Check-ins, things coming up
1:23:28 - 1:24:29: The NFR show 🤐
1:24:30 - 1:32:53: Misc. and closing out the show
Warning: This episode discusses topics including shame, disordered coping, and obesity. We are not licensed psychologists — this is a personal and honest conversation, not medical advice.
0:00 - 3:20: Welcome, sourdough and
3:23 - 8:49 : Athena Perez joins the show
8:50 - 10:00: Miranda joins the show, Alcaraz are sick again
10:02 - 12:20: Miranda and Athena’s relationship and working relationship
12:21 - 13:30: Athena touches on why it has been important for her to have a coaching 13:30 - 14:35: Mic checks and saying bye to the Alcaraz boys
14:40 - 22:00: Athena’s goals and her fitness journey
22:00 - 24:00: Developing a new mindset towards goals
24:01 - 26:03 : Julian’s dad and lifestyle changes
26:04 - 30:00: Coaching, empathy and working with larger bodies
30:00 - 35:04: Maladaptive coping strategies, common misunderstanding, and Athena’s frustrations
35:06 - 40:20: The Shame Loop, Food, and comparison
40:21 - 50:12: The Bridge & the different ways coping strategies show up
50:12 - 1:07:20: The line between victim mentality and taking responsibility, recovery and higher powers
1:07:20 - 1:18:02: A frayed wire analogy, coping in culture/society, celebrated/encouraged addictions
1:18:40 - 1:23:16: Advice for someone looking to support a family member or friend with a maladaptive coping strategy (food related or other)
1:23:17 - 1:24:30: Follow Athena (@athenamariebt) and check out her book Lifting the Wait
1:25:35 - 1:33:18: Community Shoutouts/Questions
1:33:20 - 1:43:03 : Closing out with Reels/Memes and the future of the show
0:00 - 8:30: Welcome & Checking in with the Chat // Disney Hacks
8:31 - 15:06: The CrossFit equivalent of Mikey ears and being a spectator at the Games
15:07 - 21:29: Figuring out the Snatch // Interacting with the comments
21:30 - 25:36: Miranda and Julian tackle a Q&A
25:37 - 35:25: Body dysmorphia, technology, and self criticism
35:25 - 38:00: Pokemon, the best one and playing it
38:01 - 40:08 : Meal Prepping, what we’ve been doing and tips, PokemonGo
—----------------------—TRIGGER WARNING—--------------------------------------- conversation around trauma, addiction, recovery etc.
44:08 - 55:00: Modalities of healing for Julian, Counseling, Trauma Therapy, Group Therapy
55:00 - 57:08: Answering question from chat about therapy —--------------------------------—--------------------------------—------------------
57:08 - 1:02:00: Best way to coordinate a meet up in our community
1:02:11 - 1:05:12: How to prepare for the Endurance Focus
1:06:26 - 1:16:43: How and When to Level Up
1:16:43 - 1:17:14: Adding in an extra program
1:17:18 - 1:20:00: Try a new piece of equipment and Mir’s hot take on sandbaggers
1:20:00 - 1:24:00: Work on your weaknesses
1:25:12 - 1:28:32: Next week’s episode, Leveling down and 50 cal test stories
1:28:32 - 1:35:35: Member shoutouts
1:35:35 - 1:39:27: Checking in on the chat
1:39:27 - 1:43:22: Productivity v. Measurables, Balance and Busy-ness
1:43:22 - 1:53:44: Closing it out and some quick product reviews
0:00 - 7:06: Welcome & Checking in with the Chat
7:07 - 17:25: Addressing the elephant in the room (what we are sharing)
17:26 -23:05: Shout outs and answering questions from community
23:06 - 28:17: Program Mash-Ups in the Daily Workouts
28:18 - 34:35: Strength Workout Extra Program
34:36 - 41:27: Member question about SP and some sharing from Miranda and Julian
41:28 - 42:05: SHIFT question
42:10 - 47:32: Project April, how it started and what it is, the evolution
47:32 - 52:30: Team DB, Team KB, Team All-Star
52:30 - : Buffalo Bill, Hannibal Lecter, Ace Ventura, Seinfeld v. Friends, All things entertainment 1:01:00 - 1:07:41: Back to Projekt April
1:08:00 - 1:09:09: The Pros of Dumbbells - #1 More stability needed
1:09:10 - 1:10:17: #2 Different Range of Motion (ROM) with Dumbbells
1:10:17 - 1:12:35: #3 Dumbbells are not just for beginners
1:12:36 - 1:13:58: Miranda add’s #4
1:13:58 - 1:19:29: Changing up Dumbbell workouts to Kettlebell’s and all things Kettlebell
1:19:30 - 1:20:00: Darrin’s functional usage of training with DB/KBs
1:20:42 - 1:27:18: Checking in with the comments || Ruck Race League, Acronyms, Catching up with Sleep, Trish
1:27:19 - 1:33:25: Apparel, Michigan trip, Half-marathon extended and more comments
1:33:27 - 1:33:27: D&D and Video Games
1:33:28 - 1:38:26: Watching Lost, binging shows, and new relationships
1:38:26 - 1:43:02: A few relationship meme/reels, and more comments from the chat
0:00 - 4:50: Welcome/Greetings and Recapping Nashville,TN visit and vlog
4:51 - 7:30: Miranda getting food poisoning and Julian’s airplane prosciutto and your friday update
7:30 - 13:30 : Visiting Journey’s HQ, what we learned and SAMBAs
13:31 - 15:00: “The Heather’s like this” on the app
15:00 - 19:46: Our guest, Ron Boss Everline from Just Train
19:46 - 23:04: Meeting one another and working out together || connection lost with Boss
23:06 - 24:08: Boss is back
24:08 - 26:43: Staying humble, grateful and having fun with life
26:44 - 29:05: Just Train HQ’s affiliate & Boss’ mindset with workouts
29:05 - 32:00: Navigating people with ego’s in fitness, having a mission, and not being caught up in numbers
32:01 - 32:42: A/V check
32:42 - 35:09: Breaking down barriers through fitness
35:09 - 36:01: Closing out with Ron Boss Everline (@justtrain) Instagram: https://www.instagram.com/justtrain/?hl=en
Gym: https://www.just-train-hq.com/
36:05 - 43:00 : Activity levels, movement outside of your workouts, and wearable fitness trackers
43:00 - 50:15: Data, the “Why we sleep” book, life seasons and being aware with doing the best you can
50:15 - 51:25: Checking in with the comments
51:26 - 54:45: Day 1’er to Street Parking, neck injury and Miranda’s tips for someone who is new to SP
54:45 - 56:30: Getting started with new equipment
56:31 - 58:00: Project April, BOGO, and Street Parking’s happenings
58:01 - 1:10:30: Leaderboards, Andrew Hiller’s watchful eye, and competition standards
1:11:50 - 1:16:30: (Julian) Recovery and Pride – Your attention become your priorities
1:16:30 - 1:20:44: Comments/Questions and closing out
0:00 - 6:54: No sleep chronicles continue for the Alcaraz crew and check ins
6:54 -13:00 :Having kids v. getting a dog with Salvi, 25.2, working from home
13:00 -15:30:Intermission with Salvi
15:30 - 18:55: Settling back in, talking about the Alcaraz boys
19:00 - 26:04 : Miranda opens up about parenting and her growth in it
26:05 - 32:00: Teaching balance, emotions, and parenting challenges
32:13 - 33:50: Books Miranda is reading
33:51 - 37:30: Checking in with Miranda on the Open, 25.3, and Dave Castro’s deadlifts
37:31 -38:15: Questions from members
38:18-40:50: When building to a 3RM back squat– how much rest?
41:15 - 42:00: Strength workouts and Sarah, their friend
42:10 - 46:40: Joining SP and Understanding phases of life/fitness
46:45 - 47:15: Michelle Rago(?), being inspired but not having to keep up with the Jones’
47:20 - 51:20: Leaning into discomfort and the mental benefits of strength training and exercise
51:48 - 56:10: The seated press v. standing press, accessory lifts, and pushing through plateaus
56:22 - 58:30: Meet Ups, doing them and why
59:05 -1:00:39: Suppine toe touches, V-Ups, weighted sit-ups and toes to bar
1:01:45 - 1:02:30: A text from a friend & checking in on the comments
1:02:31 - 1:09:58: Wrapping up the strength focus, project april and then the Endurance focus
1:10:00 - 1:15: Deeper dive on the Endurance Focus
1:16:00 - 1:18:20: Half Marathon EXTRA program and Julian doing the Disney Half
1:18:23 - 1:22:05: Miranda’s Disney turkey leg (2016)
1:22:54 - 1:24:10: Check in on comments section
1:24:20 -1:27:30 : Julian’s relationship with taxes
1:27:30 - 1:29:00: Salvi brings up an old photo of Julian
1:29:00 - 1:30:00: Reading comments
1:30:00 - 1:35:17: The Ranch, Vegas, and Meet ups coming up
1:35:20 - 1:36:50 : Salvi’s Knee lives at Camp Echo
1:37:00 -1:38:06 : Needing Cold Foam?
0:00 - 6:40: Welcome, check-Ins and all things pizza
6:41 - 8:30: Miranda hops on, catching up with her
9:00 - 10:00: Recapping last weeks episode and this past week for the Alcaraz family
11:00 - 21:30: Recapping 25.1 score, Frenemy Leaderboard with Dave Castro, and all things CrossFit
21:31 - 28:50: CrossFit Open workout 25.2, youth and wisdom, expectations
28:50 - 41:00: “Intensity > Volume,” Consistency broken down and RELATIVE intensity
41:00 - 43:00: Intensity is cyclical, retouching on “Mechanics, Consistency, Intensity” (https://www.crossfit.com/essentials/mechanics-consistency-intensity-part-1-what-does-it-mean)
43:10 - 45:22: Gauge for intensity and how to check
45:23 - 49:40: Intensity is uncomfortable, can be varied and can be seen in anything
49:41 - 55:28:Checking in with comments
55:30 - 59:45: Send it days and training days —> training phase v. thriving phase v. surviving phase
59:45 - 1:03:32: Relative intensity is psychological and physical
1:03:33 - 1:04:12: The strength workout this weekend with Salvi and Julian
1:04:12 - 1:05:00: You pick— all out or drawn out
1:05:41 - 1:07:07: “The fitter you get and the less it hurts”
1:07:07 - 1:11:29: Summing up “Intensity > Volume”, knowing which phase you are in, discomforts physically, mentally and spiritually
1:11:30 - 1:13:00: What training has offered the Alcaraz’s in their current phase of life
1:14:40 - 1:19:20: Opening it up to questions ——— Personal part of the show ———
1:19:25 - 1:28:30: Getting personal, a comment on Miranda’s social media about Esther & Purim, Miranda gives an updated on the story of Esther
1:29:00 - 1:36:30: A reflection of Julian’s reading/devotion from March 6
1:36:30 - 1:41:30 : The “Lying in” period mentally and emotionally, doers do and their couples therapy
1:41:35 - 1:46:00: Parts of ourselves, unpacking unaddressed trauma and the perceptions of our realities
1:46:00 - 1:47:30 : Comment check in, Trish’s drink of choice
1:37:35 - 1:51:56: Miranda reads a devotional that she resonated with, avoidance, and getting started with their faith
1:52:00 - 1:58:00: Obvious parts of a walk of faith, rooting down and ownership
1:58:00 - 2:00:00: Sharing our experience and faults
2:00:00 - 2:03:38: Questions and comments
Join in on the conversation with long time friend and a wealth of knowledge Matt Souza.
0:00 - 6:20: Welcome and an Alcaraz health check 6:20 - 11:35: Who is Matt Souza and how he got started 11:35 - 15:21 : Media Launch, what and why. 15:22 - 19:59: Matt Souza before the fitness/gym, passion driven creativity, and working with brands 20:00 - 24:04: The Kill Taylor Show 25:05 - 28:38: Finding CrossFit and CrossFit.com 28:39 - 31:15: The 2025 CrossFit Open, how it went and what’s different this year 31:16 - 43:20: The pinnacle year of CrossFit, Julian's L1, Miranda talks about before the fans of the sport 43:21 - 45:50: Where it went wrong (Matt Souza) 45:51 - 47:35: Being about the brand and what that was like early on v. now 47:40 - 49:59: Current camp's and "branches" of CrossFit 50:00 - 52:10: Peloton, Highlighting our community and the everyday hero 52:11 - 1:01:15: Why we didn't call it CrossFit, being CrossFit adjacent, building our own brand 1:01:16 - 1:05:20: Getting to close to the sun w/ CrossFit HQ, Greg's (Glassman) Golden Rule, Matt's operating rule 1:05:21 - 1:11:08: Miranda getting the cold shoulder, BTS of the 2017 Regional, clearing the air 1:11:09 - 1:20:12: Street Parking guest programming for CrossFit.com 1:20:13 - 1:23:35: Therapy, communication, and dynamics within relationships 1:24:00 - 1:28:00: Circling back to CrossFit in 2025, where they are going and what it narrows down to & giving them too much 1:28:44 - 1:32:00: What made CrossFit fun and inviting and encouraging the message 1:32:30 - 1:37:47: A crash course of MetFix by Greg Glassman and whats going on there 1:37:48 - 1:39:30: Closing out Matt's time with us 1:40:00 - 1:40:40: Follow Matt and all he is working on 1:41:48 - 1:43:40: One personal question with Miranda and Julian 1:43:41 - 1:46:30: Miranda's answer 1:46:31 - 1:55:48 : A reflection of their family 1:55:56 - 1:57:24: Future guests and checking in on the viewers 1:57:30 - 1:59:29: Closing out and staff round up
00:00 - 6:00: Welcome, checking in and celebrating this weeks wins 6:00 - 14:00: Mir and Julian's week, being sick, kids sleeping 14:00 - 17:38: Influencers, Social Media, and Sleep Schedules 17:39 - 22:56: Miranda being Sick and Fitness 23:00 - 27:00: Having dogs... 27:00 - 1:02:00 : Garage Gym Reviews Street Parking & the ins and outs of what we offer 1:02:01 -1:15:10: "Stale Workouts", methodology, FITNESS FREEDOM and at home fitness culture 1:15:10 - 1:16:40: The Street Parking Programming and it "changing" 1:16:47 - 1:20:36: Fringe movements, functional fitness and its ROI 1:20:40 - 1:23:55 : Change in life/fitness/training 1:24:00 - 1:35:00 :Gym Review's "Features," comparisons, and the OGs of CrossFit 1:35:00 -1:36:00 : Questions, Molly & Miranda doing the team workout 1:36:00 - 1:54:00: Getting personal; Miranda's walk in faith, life and her expression of self 1:54:00 - 1:56:00: Julian's experience 1:56:00 - 1:59:00: Past post and their experience 1:59:00 - 2:15:00: "Asking ChatGPT" reel, accountability and looking back introspectively 2:15:00 - 2:17:04: A message to our members and anyone following us 2:17:04 -2:23:09: Closing out with comments and team guest appearances
00:00 - 8:00 : Intros, catching up and checking in with Karianne Anthes 8:00 - 16:51: This morning in the Alcaraz house 17:00 - 23:00: HYROX 23:00 - 37:35: Training for a HYROX and HYROX training programs 38:00 - 41:27: The Ruck Race League 41:30 - 44:10: Miranda and Julian's training 44:10 - 49:49: Consistency is Key and more is not better 49:50 - 54:38: Standards, Intended Stimulus and Fitness Freedom 54:40 - 56:34: Viewer Check-in 56:34 - 1:04:34: Eating Carnivore, Diets, and OptimizeMe Nutrition's 10 Principles of Nutrition 1:05:00 - 1:10:25 : Playback Speed on videos 1:10:26 - 1:29:35: DEXA scan, being lean, and what is "healthy" 1:28:40 - 1:35:46: Julian's DEXA and insecurity 1:36:04 - 1:41:47: Silmarillion, LOTR, and Marvel 1:41:50 - 1:44:38: Next Week with Jason Khalipa
00:00 - 5:05: Julian's eye sight and Checking in 5:10 - 6:00: What Miranda has been up too this week 6:10 - 7:45 : Dave Castro Enters the Chat 7:45 - 8:20 : Miranda v. Dave Challenge 9:50 - 12:55 : The Book of Esther 13:00 - 20:00 : Confidence, what it can look like, being authentically yourself 20:49 - 24:24 : Losing followers and Mir's following has changed through different stages of life 24:30 - 26:30: Julian's self image and what he's experienced 27:00 - 32:33: Expectations, Attention, Our reality 32:40 - 36:45 : Knox's Comment, Cultural influences and LA Julian 36:50 - 39:40 : When Miranda and Julian started dating... 39:41 - 44:30 : Comments/Questions form the chat 45:05 - 49:00: Member Shoutout 49:20 - 50:00: Influencers/Posts on socials 50:00 - 56:28: The #MoreThanNothing Approach 57:00 - 58:52: Julian's spiritual experience 59:00 - 1:01:00: Being human and being humbled 1:01:00 - 1:03:18: What #MoreThanNothing is NOT 1:03:56 - 1:12:27: Addressing an Email --- RE: Fitness Related Podcasts 1:12:30 - 1:17:30: Week 4 of Street Parking's Strength Focus 1:18:00 - 1:23:00: Lifting heavy everyday, through injury, and proving yourself 1:23:00 - 1:30:00: Comments and questions from viewers 1:31:00 - 1:35:18: Future guests
A new show, Miranda and Julian talk all things life and fitness.
00:00 - 2:33: This is not a show 2:33 - 2:57: Team Blake v. Team Baldoni 3:00 - 5:00: Welcome to Word on the Street 5:20 - 17:42: The 2025 CrossFit Open 18:00 - 33:06: Adrian Conway's Post, Fitness in 100 Words, Forging Elite Fitness 33:07- 34:28: Is a handstand push up a functional movement? 34:30 - 36:00: CrossFit as a mindset 37:00 - 41:00: Giving your weaknesses less power 41:00 - 44:30: Questions from the chat 45:31 - 48:00: Josh James on tour doing workouts 48:00 -51:00 : Parenting Update 53:50 - 1:10:00 - Salvi and Julian Update
Join coaches Bill Anthes and Daniel Hong, as they we explore the five essential psychological skills that can elevate your mindset and drive success in any area of life.
Join Miranda in talking about the 10 general physical skills and also 5 essentials of mindset that we can intentionally build into our training to ensure a fitness that prepares us for whatever life throws our way!!
What is your belief around isolation or "bodybuilding" type movements in your training? Are bicep curls and triceps extensions blasphemy? Or do you see these movements as critical?
Can you gain aesthetics, fitness, or consistency without them???
We have some thoughts...so
Dive in with Miranda and Julian as they are joing by our newest Street Parking Coach, Danny Lopez.
Great programming requires both science and art. It's a balance of understanding movement, intensity, and the mental side with creatively and elegantly designing workouts that deliver real results and allow for engagement and consistency.
And I love it.
Spent over an hour today talking about variance. Why it's critical to well rounded - "ready for anything" - fitness, and how you can start to look at your workouts through that lens. True variance cannot be "random", but must be carefully crafted to fill in gaps, expand the margins of our experience, and (as best as possible) prevent bias in any one area.
Load, reps, time, equipment, scheme, movements and movement combinations - all like ingredients for a recipe. It all boils down to - what are you trying to make?
Everyone works out with a goal in mind: get stronger, get faster, etc.. In this podcast, Miranda talks about the ~key~ to optimal results: intensity. Buckle up and listen in on how intensity is an important ingredient in your fitness routine.
RUCK-Tober is upon us! In this podcast, Bill and Karianne Anthes (Between the Ears) walk us through the mindset of RUCK-Tober: what's in your ruck--literally and mentally. Join us for a talk about how to approach the monthly focus and what kind of growth comes from accepting the challenge of adding some more gravity to your routine.
Rucking - could there be anything that fits the #SimpleNotEast mold better? RUCK-TOBER is Street Parking's October challenge/focus for our members. It's all about expanding the marigins of our experience and acheiving something new and fun together.
One last push and the Sisyphus Gauntlet is over. For the fourth and final workout in this series, we bring you an hour sled push. In this episode, Bill and Karianne Anthes talk resistance: sometimes it's a life season, sometimes it's pushing a fully loaded sled on turf. Regardless of what you're facing, don't run away from it.
We talk about the “WHY” when it comes to selecting the most effective movements for our daily workouts. There are many ways to “look fit” - but it’s undeniable that certain movements and movement patterns are just way more effective and critical to actually improving your ACTUAL fitness and quality of life. Spoiler - they are also the most efficient use of your time and most effective choice for aesthetics as well. There is a time and a place for all sorts of training - but if you want the biggest bang for your buck, and best use of your (likely limited) time - come hang out and let’s talk about why MOVEMENT CHOICE MATTERS.
The third week of Sis-tember is The Effort: an hour of burpees. In this episode, Bill and Karianne Anthes discuss the mindset of this challenge and how growth and willpower is found in the unknown.
CrossFit. It’s not The Games (or training like a Games athlete). It’s not blacking out. It’s not lifting followed by an intense met-con. It’s probably not at all what you think it is. Join me LIVE from my car - where I rant a bit about the misunderstandings I see around the methodology, and why after 17 years it’s what I still choose as the foundation for my own training and the SP program.
Welcome to the second week of Sis-tember! This week Bill and Karianne discuss The Carry and a few things to keep in mind while partaking in the challenge, from weighted object to "The Carry" mentality.
Kicking off the first week of Sis-tember, we have first challenge in the Sisyphus Gauntlet: The Hill. In this episode, Bill and Karianne give insight into the first week of the Gauntlet and the importance of turning and facing the challenges we face head on
The month of September at Street Parking is all about the Sisyphus Gauntlet. As a community, we put a lot of effort into becoming the best physical versions of ourselves, but what about the best versions of ourselves in the mental capacity? In the Street Parking community, we grow the most through hard things. The month of Sis-tember is all about putting ourselves into a position to grow, even though it's uncomfortable. In this double-episode, Miranda gives some perspective on growth and reintroduces the Between the Ears duo, Bill and Karianne Anthes, on the importance of physical and mental effort.
The concept of accountability is nothing new to the Street Parking community. That being said, what does accountability look like when it surpasses the individual level? How does your individual accountability shift when you're not the only one aware of your goals?
The concept of accountability is nothing new to the Street Parking community. That being said, what does accountability look like when it surpasses the individual level? How does your individual accountability shift when you're not the only one aware of your goals?
At Street Parking, our focus is on helping you build a consistent fitness habit. Once you've mastered the basics and are ready for a new challenge, it’s time to level up. But how do you know when to make the change and what steps to take?
When to Level Up:
- Monitor Your Goals: If you consistently exceed the goal ranges in your workouts or excel in specific movements while struggling in others, it’s time to advance.
- Utilize Coaches Notes: These notes can highlight areas for improvement and guide you on how to tweak your workouts effectively.
How to Level Up: 8 Strategies:
- Set Mini Goals: Challenge yourself with specific elements of the workout, such as going unbroken or reducing transition times.
- Add an Extra Program: Incorporate additional programs focusing on areas like Endurance or Strength to address limitations or develop interests.
- Use New Equipment: Change up your equipment to present new challenges and stimulate different muscle adaptations.
- Work on Weaknesses: Practice difficult movements in your warm-up or as additional work to improve areas you struggle with.
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- Optimize Recovery: Enhance your recovery with mobility work, proper sleep, and stress management to support your performance.
- Dial in Nutrition: Improve your nutrition by tracking your intake and focusing on balanced meals, such as incorporating the #800gChallenge®.
Listen in for 5&6! By implementing one or two of these strategies consistently over the next four weeks, you’ll not only see improvements in performance but also gain the motivation to maintain long-term fitness consistency. Ready to elevate your fitness game? Dive into these strategies and embrace the challenge.
The focus now is ACCOUNTABILITY. No one is coming to save you. Your life is 100% your responsibility.
At SP we believe in controlling what we can control - and we know that we are able to control a lot more than most people want to admit. We know that blaming others, our genetics, or our current circumstances for all of our problems is a waste of time. We seek ways that we can respond to - or improve our situation. Even if those actions are small. Even if it’s just re-framing the way we look at things - until we are better able to take action. On this podcast, Co-Founder Miranda Alcaraz talks one of Street Parkings Core Values, Accountability.
This week Miranda hops on to give some information about the Street Parking workouts and framework - to help you be as successful as possible with your workouts.
Some of this info is a bit different than other CrossFit based programming you may have used (or still use). From the inception of SP, we have set out to create our own culture in certain aspects.
Thank you for trusting us with your Fitness. We hope you enjoy and that you find consistency in your fitness!
In our latest podcast episode, Miranda dives into 2 of Street Parking's core values that will be the driving message and mission for the community in 2024:
Growth Simple. Not Easy.
Over the next few weeks we will be hearing more about these - as well as the other values that our team is excited to share with you.
Miranda sits down with EC Synkowski of OptimizeMe Nutrition, a company dedicated to making nutrition easy through B2B/B2C digital education products and corporate wellness programs. The mission of OptimizeMe Nutrition is to provide solutions for anyone to improve their weight, health, and overall wellbeing through sustainable diet methods. Thousands have used her #800gChallenge®, a diet free of restrictive rules, to eat healthily and have reported weight loss, increased energy, improved performance and more!
They catch up on old times and give some hints at what is to come for the Street Parking Community!
In 2023 Street Parking has been on tour taking our fitness, our van, our team, and of course some gear and guaranteed good times around the U.S. to connect with the community at events, meetups and experiences In the Wild like we’ve never done before.
Join Miranda and Kaitlin as they relive the energy and camaraderie that fuel our community.
Tune in and learn how we navigate the often over complicated fitness world with a fresh perspective, recognizing that while it may be simple, it's certainly not easy.
Remember, fitness doesn't have to be complicated – it just has to work. Join Miranda for this episode and start applying the simple not easy approach.
A child in the Preschool Youth age range generally has the attention span, physical and cognitive and emotional growth, and motivation developed to start introducing fitness and wellness-specific activities.
The Preschool Youth age is when kids start to learn how to take turns… but they generally want to be first and focus mostly on themselves and their little world. As they move through these preschool years, they become more willing and excited to try new tasks, are more motivated by playing with their peers, and begin to notice the world around them. Imitation and copying becomes more prevalent, mainly in movement patterns, behaviors, and play. By the end of the preschool age, they want to please friends and adults or coaches and be liked, can follow more simple rules to games, seek independence, can coordinate but also be equally as demanding. They start to understand first and last and turn-taking (and the preferences that go with this), and they know the difference between pretend and real, are beginning to understand time, and so much more.
Summer is filled with fun, sun, travel, and many social functions. It's a time of year when it's hard to maintain consistency with your nutrition habits because of a lack of routine and more socializing opportunities. The habits you worked on so hard in the first part of the year start to slip away or get put entirely on the back burner until the fall.
But it doesn't have to be an all-or-nothing approach to your nutrition in the summer months. There are still plenty of simple habits you can maintain, even in less-than-ideal circumstances, that will go a long way. So, regardless of how long you have been focusing on your nutrition (whether you committed a while ago or want to start building some better habits), we have some tips for you to help you master the basics with your nutrition and maintain success through the summer months.
It’s well known that Street Parking is committed to providing individuals with the tools they need to take control of their fitness. But since its inception, Street Parking has also been a trusted resource to many personal trainers, school/PE/sports coaches, and gym owners who are active Street Parking members themselves. Whether through following the daily program exclusively or getting a few ideas here and there to implement in ways that make sense for their clients and communities, we love to support ANYONE who is making the world a fitter place.
Are you looking for effective, creative, and simple tools to utilize with your gym members or clients? This summer we have a few specific resources (which we think are pretty great) for our members to stay engaged with the community – and excited about their fitness – that could help YOU keep your members/clients moving and building community through the summer months!
!! WARNING !!
Before this podcast episode begins, we’re giving a quick content note. You’re going to be hearing from our member Leanne Britt who came to visit SPHQ to do this week’s Vault workout. Leanne has been a member since December of 2020. Some of you may recognize her name from the Members Only Facebook group and are familiar with her story which includes the loss of a child. We are deeply honored to be part of Leanne and her son Elijah’s story. Members who may be sensitive to the topic of loss of a loved one, please take note.
*Check the MILESTONE CHART for general developmental milestones to help in your implementation of activities.
“You cannot make people learn. You can only provide the right conditions for learning to happen.” – Vince Gowmon
STAGE: Building and Development
GENERAL AGE RANGE: 5-12 years old
*Keep in mind age is just a starting factor. Some kids may be less experienced, less mature, have different abilities, delays, etc. that would fall into this category when considering approach to fitness and wellness.
ATTENTION SPAN: A generalized trick for this is: Age of the child x 2 or 3 = Length of attention span. If they are 5 years old, a typical range would be 5-10 or up to 15 minutes; if they are 6, a range of 6-12 or up to 24 minutes… etc. *This can change due to motivation and interest in a task, fatigue, or even time of day.
MOVEMENT TYPES: Bodyweight, gymnastics, weightlifting, sport specific.
SPECIFICALLY: Simple movements (think one direction movements — squats, press, deadlift, pull-up) as well as more complex movements (think multiple directions or skills — snatch, clean and jerk, muscle ups) still with the ability to focus on points of performance or broken down versions of movements.
IMPLEMENTS: Fun, lightweight implements (ex. cones, balls, ropes); light loads (ex. kettlebells, dumbbells, medicine balls, slam balls, sleds, sand bags, PVC pipes).
TEACHING METHOD: Show and tell, shared attention, imitation, kinesthetic learning (learning by doing), auditory learning (talking about something first), visual learning (demonstrations or written content use, ex: whiteboard).
This age group is a group that generally has already been exposed to some type of fitness, whether they have participated themselves, learned about it, or watched others during their preschool discovery and exploration years. This stage is considered the building and developmental years. This stage is a longer stage with vast differences in ages: there can be huge differences in the low-end age of a 5-year-old compared to the upper-end age of a 12-year-old, but sometimes there is more similarity than readily apparent. This age group has many factors that can significantly impact the progress and participation in fitness-related activities [factors including gender, maturity, experience, motivations, skills, involvement in other activities, learning ability, growth both physically and mentally, to name a few].
Street Parking gives its members access to tools to help you take control of your fitness every single day, from the Daily Workouts customizable for your equipment, time, and fitness level to the over fifty Extra Programs to add variety to your training. We are excited to share about a new program to add to your toolbox! Street Parking has collaborated with the co-founders of Between the Ears, Karianne and Bill Anthes, to make a very special program available to our members: The Sisyphus Gauntlet. SO WHAT IS THIS EXTRA PROGRAM ALL ABOUT? WHY IS IT NAMED THAT, AND WHAT IS IT EXACTLY?
The myth of Sisyphus is about a slippery fella who cheated death twice, according to Greek mythology, by using wit and intellect. Zeus stepped in and banished Sisyphus to the underworld Hades. Sisyphus’s punishment was to push or carry a boulder up a mountain, and when he was right at the top of the mountain, the boulder would roll right back to the bottom. So he would have to hike back down and push it up again, and he did this for eternity.
There's two different ways to look at this story. One is that life is determined to be unbearable — it’s inescapable, and it's meaningless. This is a very nihilistic or apathetic outlook. The other way to look at this story says yes, life does present suffering, adversity, and obstacles, and how a person chooses to orient themselves to those realities, how they choose to engage with them and find meaning through the suffering is almost an amelioration of suffering and meaning. People can find meaning through their challenges and have a much more positive proactive approach to the inevitableness of life. Everyone will face a boulder and a hill and repeat the cycle at some point — we all will face a gauntlet.
Coaches Miranda, Julian, & Molly sit down and discuss the benefits and effectiveness of team workouts as well as sharing some stories from their own workouts.
For more from us: https://streetparking.com/
If you haven’t read Part 1, go check that out first to learn more about the 3 Pillars, along with the previous tips and tricks. Picking up where we left off, let’s talk about 3 More Tips for Fitness Freedom and Meeting Your Child Where They Are At:
CUSTOMIZING Just like ANY other Street Parking workout, customizing and fitness freedom is the name of the game when it comes to approaching kids' workouts. You do not HAVE to do any of the workouts as written, it’s all about making adjustments as needed and simply thinking of it as a template. Don’t be afraid to be creative or allow the kids to come up with ideas — it can help them “buy in” with choices and autonomy!
Ideas for how to customize: adjust the time frame, adjust the rounds, add or reduce seconds of work or rest, run it on an EMOM clock, or switch out a movement that your child WANTS to do to make it fun and motivating. The main purpose is you’re getting them moving, and that itself is a WIN!
When kids are working out with you, you can customize to have your child follow your movements, or change it to a partner-style workout with a friend, peer, adult.
So what about mid-workout customizations? Because let’s be real, this is bound to happen at some point. One of our favorite tips is to use your own watch as a timer instead of a visual timer. Why? Because if you put it on a big timer and then realize your child is NOT having fun and you need or want to adjust, it is easier to say, “1 minute left” regardless of where they are at, allow them to still work hard, but end it before it’s TOO much. It is good to push our children and show them what it looks like to do hard things, but we do not want to decrease their confidence or make them NOT want to workout again.
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This week on the podcast, Miranda catches up with long time friends Bill and Karianne Anthes, they dive into how they got to know one another as well as Bill and Karianne's approach to fitness and some sneak peaks into what will be coming to the Street Parking community!
Between The Ears Fitness promotes physical longevity, emotional vitality, mental agility, and ultimately access to WHO you are as an individual through our movement practice. For more info on Between The Ears, check out their website.
Parents who value health ultimately hope to pass those values on to their kids. There’s a desire to build confidence, motivation, and a love for movement. There’s a hope to create an environment that will allow their kids to build lifelong healthy habits surrounding health, fitness, and wellness. Which means the big question that we at Street Parking get from parents is “where and how do I start?” Street Parking has plenty of tips and tricks around fitness with youth, but here are three pillars that provide the foundation for our approach to programming (for all ages, but it’s especially necessary for kids and youth) and guidance on how to start.
· Pillar 1: FUN — relatable, positive, motivating, relevant.
· Pillar 2: SIMPLE — start small, manageable, easily understood, lots of repetitions.
· Pillar 3: SUCCESSFUL — empowered, build confidence, inclusion, scaling.
When it comes to working out, have you struggled to find and build consistency?
Have you found yourself bouncing from one program to the next? Hoping that somehow your problem of being “inconsistent” or “unmotivated” will fix itself with the NEXT BEST PROGRAM?
You’re not alone.
But… have you ever thought that maybe the “inconsistency” or “lack of motivation” doesn’t have as much to do with the program you're following and more to do with your belief system on how fitness can — or should — look?
For a long time, you have been sold on this idea of fitness needing to be MORE.
We need more fancy equipment. More supplements. An intensive and rigid training program. A specific location to perform our workouts, and perhaps the most prized possession of all - time.
However, we have seen firsthand this being the FARTHEST thing from true.
In this new series, Coach Chelsie will highlight one of Street Parking’s 60+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “Improve Your Squat". Whether you are new to squatting or have been doing it for years, this program will help you squat BETTER!
Find the Improve Your Squat Program Sessions in TRAIN > EXTRA PROGRAMS > BODYWEIGHT SKILLS > IMPROVE YOUR SQUAT
In this new series, Coach Alex will highlight one of Street Parking’s 60+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “On Ramp". New to this type of training? The Street Parking On Ramp program has been designed to help you build confidence and a solid foundation for our SHIFT program.
Find the 5/3/1 Strength Sessions in TRAIN > EXTRA PROGRAMS > ON RAMP
This year at Street Parking we are kicking off our first official “tour.”
Between April and the middle of September, we are hosting and/or participating in seven major events across the US, and we will pop up at some smaller, member-run meetups along the way.
This episode is all about Street Parking in the Wild and the deeper meaning behind both the phrase and the tour. It’s also an encouragement to you all to get involved either with us officially or on your own this spring and summer.
What you can learn from ditching the barbell and training with dumbbells for a month.
Think dumbbells aren’t enough? That you couldn’t possibly achieve your fitness goals with just a pair of dumbbells?
Dumbbells aren't as “cool.”
You can’t lift as heavy with them.
Wouldn’t using just a pair of dumbbells for training get… boring?
We get it. People often underestimate what a pair of dumbbells can do for their fitness and consistency. Using only a single pair of dumbbells just doesn’t seem like it would be enough for anything.
MOST SP members already know where we are going with this, but let's talk some barbell vs. dumbbell facts for anyone who thinks that dumbbells aren't enough for the kind of training YOU need.
The versatility of a pair of dumbbells is hard to surpass as a training tool. In fact, you can achieve a very high level of strength, endurance, stamina, and coordination by only ever using dumbbells.
At Street Parking we believe this wholeheartedly, which is why for the month of April, the coaches, team, and community puts our “money where our mouth is” and shows that we believe in our message and program by only using dumbbells for the ENTIRE month.
We call it “Project April,” an unofficial, yearly challenge for anyone to build confidence in believing that if all you EVER had was a pair of dumbbells, it ABSOLUTELY would be enough.
Thinking of doing an obstacle course race (OCR) or mud run this spring or summer? Or maybe you’ve already signed up and now you’re thinking, “How can I prep for this thing?”
The Foundation:
The best and most important thing that you can do is be generally fit and well-rounded. Following a program that builds stamina, strength, endurance, and coordination — like the Daily Street Parking workouts — will prepare you VERY well!
In fact, if “all” you do to get ready are the Street Parking Daily Workouts 5-6 days a week — with 2-3 of those days at a relatively high intensity — you’ll be adequately prepared for nearly any obstacle course race you sign up for!
But, you can also ask yourself a few questions and add in a bit more “focused” work if you have the time and desire to do so.
In this series Miranda interviews, Street Parking Members who are participating in the Vault at SPHQ.
Member Since: Mar 1, 2019
"The longer you are consistent, the more it becomes who you are. I don't work out because I'm motivated. I do it because it's ingrained in me. It doesn't have to look pretty. You can be in your PJs, no shoes or socks, half-asleep, but you feel so much better once it's done.”
When it comes to daily habits like brushing our teeth, most of us don't really think about it. We don’t ask ourselves, “Am I going to brush my teeth today? I don't know, I'll decide later.” We just automatically do it. But the same mentality doesn’t always translate to our fitness. Why can finding consistency be so challenging?
Street Parking founder Miranda Alcaraz recently reached out to SP members who have logged 1,000 workouts or more — those who have found success in building consistency for years — to ask them what advice they would offer to newer Street Parking members. “Newer” members could describe somebody who has just joined Street Parking, somebody who hasn't quite found consistency yet, somebody who fell off and just came back, or anyone who is somewhere along their fitness path and is still working to find consistency.
These SP members are people with varied backgrounds who have taken the tools from Street Parking and made them work for them. Their responses were as varied as their experiences, but a few themes and pieces of advice emerged.
4 Goals for Street Parking Nutrition & 4 Steps To Success! “A lifelong nutritional approach should deliver results in our overall health and body composition, fuel our lifestyle, be sustainable, and enjoyable.” When it comes to nutrition, Street Parking has four goals for our members:
- Balanced macronutrient intake across protein, carbohydrates, and fat.
- Encourage eating the healthy, unprocessed foods our bodies are designed to eat.
- Encourage portions and daily intake that is appropriate to fuel performance and sustain energy levels while providing a positive impact on our overall body composition.
- Create a lifestyle that is simple, enjoyable, flexible, and sustainable.
In our last blog post “4 Ways to Evaluate Your Nutrition,” we gave you a short quiz you can apply to any diet or way of eating to determine if that approach will work for you at every level. Not just if the approach will deliver results, like weight loss or strength gains, but how it might impact your overall health or whether it is sustainable for the long haul.
- How will this approach impact my body composition?
- How will this approach impact my overall health?
- How will this approach impact my performance?
- Is this approach sustainable for LIFE?
In reality, there is no “one right way” to tackle nutrition and check all of the boxes for those four questions. We all have different goals, lifestyle factors, and even food preferences that impact the nutritional approach that we may ultimately choose.
Just as Street Parking encourages “Fitness Freedom” (and therefore offers various types of fitness programs to follow), we believe there is a lot of freedom that can be applied to how we eat.
The following are a few approaches to balance and measurement that we have seen work very well time and time again, and they are SIMPLE and SUSTAINABLE for most people in most situations. For us, this approach to finding precision and plugging in the right foods checks all of the boxes! We encourage you to start with the most basic one first, and over time, work your way through the others.
Chances are just taking the very first and most simple approach — done with consistency — is all you may ever need to find your sweet spot for lifelong health and sustainable results.
On todays show we revist one of our more frequently discussed topics:
But I want to lose weight. Won’t working out MORE burn MORE calories??
Before we dive too deep into this one - three things must be established:
1: Weight loss DOES require you to burn more calories than you consume. #science
2: We burn calories ALL DAY - even when we are asleep - and MORE exercise isn’t the ONLY way to increase or alter daily calorie burn.
3: What you are probably really after isn’t “weight loss” - but FAT LOSS. In other words, a body composition change.
Feeling that the best way to lose weight more quickly is to work out MORE is the wrong mindset to have - especially when the overall goal is fat loss/body composition change. While the short answer is “yes - exercise burns calories” it’s not as much of the weight loss equation as you would think.
The truth is that this MORE WORKOUTS mindset is often a desire to bypass the very real need to change your nutrition - and instead exercise your way to your goal body. If your goal is to lose fat, your best bet is looking into your total caloric intake, the quality of your food, AND hit the workouts with consistency and intensity.
The need for consistency when it comes to a fat loss goal is fairly straightforward. Even on the days where we are approaching workouts with a “more than nothing” attitude in our pjs - we still see the benefit of burning a few calories, using our muscle, and keeping ourselves accountable so that we don’t fall off of the wagon completely. And we know that consistency is the ONLY way that we are able to maintain any weight loss we have achieved. So, trying to follow a program or schedule that is not sustainable - is a recipe for inconsistent training, and therefore inconsistent results.
Remember: Exercise is more than a method to burn calories. Fitness improves our quality of life, ability to participate and enjoy life, longevity, mental clarity, mood, sleep, and so much more!
Never mistake duration for effort. ALL of the tools within the Street Parking program are in place to help you develop two things: CONSISTENCY first, and then INTENSITY.
Before worrying about intensity, consistency should have already been established. This means consistent training days for at least a few months. Once this is dialed in, you might be thinking, “Ok, I'm consistent. So now to really get results, I should do more, right?” NO. The answer isn't to add in MORE workouts. You actually need to turn up the heat and bring intensity into the equation.
What do we mean by Intensity?
Well, it still doesn’t mean adding in more workouts or doing longer sessions.
To keep it simple: INTENSITY = EFFORT.
Today on the show, Miranda catches up with long time friend and Competition Director for CrossFit, Adrian "Boz" Bozman. They talk their shared beliefs on fitness, the power of community and the future of Street Parking + CrossFit.
“A habit must be established before it can be improved."- James Clear
Consistency is much easier to achieve when the parameters aren’t so rigid. So, pick what you like. Pick what appeals to you. Develop consistency in training using all of the resources available to you. But at first, don’t try to stack workouts. Pick ONE thing to focus on each day. The most simple approach AND the one that we love the most: just follow the daily workouts. Do this 4-6 days per week, and make that your goal for 6 months.
NEXT UP…
Maybe YOU already are consistent?
Or what comes AFTER consistency has been developed? NOW do I need to be doing MORE?
After a few months of rock solid consistency, it’s time we look at “Phase 2”: INTENSITY.
As we’re settling into a new year, we want to give a friendly reminder that doing more is not always better. What’s most important is to do what you can sustain.
During this time of year, we often set lofty goals of working out for 1-2 hours a day, 5 days a week, while following a very rigid and specific program.
This works great… until it doesn’t.
When it comes to exercise, we have been led to believe that MORE is better, or even necessary.
If I want to get into shape, the answer MUST be that I simply NEED TO WORK OUT MORE.If I want to lose weight, the obvious solution HAS to be to WORK OUT MORE.
Contrary to popular belief, in most cases, this is not true.
Here’s why…
When we take on the “MORE IS BETTER” philosophy, we aren’t considering what is going to be realistic and sustainable for us in the long-term.
We go ALL IN and find ourselves in a slump just a few months (weeks?) down the road. Life caught up with us, things are getting stressful and hard, and the last thing we have mental space for is a very rigid and specific workout routine.
We feel helpless and throw our plan out the door. We have nothing to fall back on, and soon we find ourselves back to our old ways… feeling like a failure.
Sound familiar?
Here are 4 simple steps that you can use when it comes to planning your weekly workouts in a way that is sustainable and will build consistency.
In this new series, Coach Alex will highlight one of Street Parking’s 60+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “5/3/1 Program”. Yet another time-tested and adored powerlifting program has been added to our Strength collection. Originally designed by Jim Wendler, this simple linear program—much like Starting Strength—has been a favorite among powerlifters and is a straightforward way to build strength in the basic lifts. In true Street Parking style, we have set it up so that you can choose to do 1, 2, 3, or all 4 of the lifts….whatever fits YOUR goals and schedule.
Find the 5/3/1 Strength Sessions in TRAIN > EXTRA PROGRAMS > STRENGTH
The New Year is upon us, and naturally we’re already thinking of what we want to give up and what we want to start doing in 2023.
While we don’t necessarily believe in New Year's resolutions, we do believe in personal growth.
And let's make it VERY clear: There is absolutely nothing wrong with trying to improve certain areas of our life.
This is a very natural feeling that all of us experience. And, honestly, it is a good thing—but how we channel ourselves during this time can be a make-or-break to creating new habits.
Here are 5 tips we recommend when it comes to setting goals and creating new habits in 2023.
2022 has been an unforgettable year with the launch of the SP App, expanding our resources, team, hanging out with the SP Community, oh and seeing you all log over 2 million workouts this year!
We’re here to share what we are excited about that is coming our way in 2023!
On December 1 - SP co-founder Miranda Alcaraz decided she was going to sit in the ice bath every day for the entire month.
In this episode she discusses why she did this and what she learned about resilience along the way.
Hint: it has nothing to do with the cold water itself….
In this new series, Miranda will highlight one of Street Parking’s 40+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “Butts & Guts". 12 fun lower body and core workouts focused on increasing muscle and developing a stronger, more stable core.
We understand how the holiday season can challenge your willpower and commitment to your goals, especially when there can be more social gatherings and holiday parties with food, drinks and fun to be had! So often we speak with people about how great they were doing with consistency in their nutrition and fitness, but the holidays come around and they figure they'll just pick those “good” habits up after the new year.
Just because the holidays are here doesn’t mean you have to compromise on your goals OR your fun - you CAN have both! Here are some tips we've shared with our Street Parking members on how you can approach holiday parties when it comes to all the delicious food.
To read more: Click here
Training while sick. When to keep moving. When to take a break. What to do to feel better soon. You’ve found your solid routine, consistently working out 3-5 days per week and eating balanced meals of protein, carbs, fats, and veggies.
You’re nailing it. Finally.
And then… out of nowhere, you find yourself SICK! Or, you’re sick again for the 2nd, 3rd, or 4th time this season.
For those with kids? It's like clockwork. Every 3-4 weeks someone is catching something, and then the whole family is sick, throwing the entire household into disarray.
We’re missing work, feeling unorganized, and less motivated.
We get it. Getting sick can be frustrating and stressful. It puts a huge damper on our daily routine and our ability to remain consistent with our fitness and nutrition.
Here are a few tips and answers to the most common questions that you might have while navigating this season.
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Get to know NEW Street Parking Coach Chelsie Guardado!
From growing up on a farm - to competing at an extremely high level - Chelsie has a wealth of knowledge and coaching experience that she can’t wait to share with the SP Community.
How has becoming a mom changed her belief in fitness?
How was the transition from competing to training just 30 min a day?
What did she have for breakfast?
Follow our newest coach on IG: @chelsieguadardo and watch out for more from her on the Street Parking Members pages!
Get to know NEW Street Parking Coach Daniel “DH” Hong!!
From overcoming Hodgkin’s Lymphoma in his early 20s - to training the execs at Google - learn why teaching simple consistency is so important to one of Street Parking’s newest coaches.
How did he overcome the fear of pushing too hard after battling cancer?
How can fitness improve the workplace culture of any business?
Who made the best Batman??
Follow Coach DH on IG : @dhfitnessinc and look for more from him on the SP Members Only pages!
In this new series, Miranda will highlight one of Street Parking’s 40+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “Suns Out Guns Out” more commonly known as "SOGO". These workouts are best added in as more of a "finisher" after the main workout that day. They can also be done on their own or can easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own! When choosing other workouts to pair these sessions with - it is best to choose workouts that are not already heavy on upper body pulling or pressing. Avoid adding these sessions to workouts with high rep (70 reps or more) pull ups, push ups, shoulder to overhead, or burpees
What if you just did MORE THAN NOTHING?? You didn't do everything. You didn't wait until it was the right time. But TODAY - you just did MORE THAN NOTHING??
This last week I polled our members with over 1,000 logged workouts and took the most common answers and then added my 2 cents.
Listen in to hear how you can find conisistency
In this new series, Miranda will highlight one of Street Parking’s 40+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “Kettlebell Program”.
In this new series, Miranda will highlight one of Street Parking’s 40+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “Rowing Stamina Program".
In this new series, Miranda will highlight one of Street Parking’s 40+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk about our Gymnastic Skills Extra Programs.
In this new series, Miranda will highlight one of Street Parking’s 40+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “Diagnostics". 16 Workouts. 4 Levels for wach - with specific required movements, weights, and a time to beat. Test and re-test these to guage your overall fitness.
In this new series, Miranda will highlight one of Street Parking’s 40+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “Dumbbell Strength”. We have two 12 Session series to improve overall strength using slow movement with only dumbbells.
In this new series, Miranda will highlight one of Street Parking’s 40+ Extra Programs. Episode will cover WHO this program is for, WHAT it is, WHY we created it, and HOW to use it and add it in to the daily programming. She will also answer questions from the Street Parking Members Facebook group.
In this episode we talk “20 Rep Squat Program”. 20 Unbroken Reps, once a week adding weight each week. Our favorite strength and stamina program for squat gains
Effective programming can be thought of almost like a recipe: there are a number of key ingredients that each play an important role in the overall outcome of the final product. Different combinations and amounts of each ingredient can produce very different results.
Every Street Parking workout - whether it’s one of the daily ABC/SHIFT programs or an Extra Program - has key ingredients, and each has a desired stimulus and intent. We want you to learn how to recognize the goal behind the workout - as well as the loading suggestions and goal times/score so that you can effectively choose proper weights, customizations, substitutions, and get the most out of each one.
I know rest days are important for recovery. But HOW should I spend those days? And are there other activities I can add into my daily/weekly routine to help me maximize my results?
Recovery isn’t just taking a day off every now and again. Recovery can be viewed as everything outside of your training sessions themselves. How well your body recovers is determined by stress, hydration, nutrition, sleep, and muscle recovery exercises. Making a conscious effort to maximize recovery allows you to get the most out of your last exercise session and to get the most out of the next one.
In other words:
What you do BETWEEN your workouts determines what you get FROM your workouts.
Check out this episode of the Street Parking Unlocked Series to see how we have laid out the 4 Stages for Work Days/Rest Days to find what is right for you. Proper rest is not only CRITICAL for achieving optimal results - but is also going to be extremely important if you want to establish a lifetime of consistency!
Giving your body some well-deserved “time off” is great - and necessary - for seeing results, letting your tissues heal, preventing injury (or burn out), and helping to keep the “desire” alive! (You know what they say, absence makes the heart grow fonder!!)
Put 4 Goals + 4 Simple Steps to building accuracy from Street Parking Nutrition. When it comes to nutrition, Street Parking has 4 goals for our members: * Balanced macronutrient intake across protein, carbohydrates, and fat. * Encourage eating the healthy unprocessed foods our bodies are designed to eat. * Encourage portions and daily intake that is appropriate to fuel performance and sustain energy levels while providing a positive impact on our overall body composition. * Create a lifestyle that is simple, enjoyable, flexible, and sustainable.
When it comes to reaching our health and fitness goals - workouts are only a part of the equation. If you truly want optimal and sustainable results - you have to take a look at what you are doing in the kitchen….(or ordering from the delivery driver). There is nothing quite as confusing, frustrating, or overwhelming as trying to figure out which “diet” is right for you. For your goals. Your genetics. Your body type. Food preferences. Schedule…the list goes on. The fitness industry or “diet culture” has done quite a bang up job of making us feel that if only we could find our magic meal plan - we would FINALLY have the results we’ve been searching for. Our nutritional “holy grail”.
Before we dive into the Street Parking recommendations for nutrition - we thought it might be helpful to arm you with a series of 4 questions you can ask yourself about ANY diet or nutritional approach - to evaluate if it’s right for you at EVERY level (read that as…not just if it will “work” in the short term).
Finding an approach that is sustainable for YOUR WHOLE LIFE is key to your success long term and your ability to maintain the results from improving your eating habits. And keep in mind that what is sustainable for YOU is not the same as what is sustainable for someone else.
Your current life stage, schedule, food preferences and availability will all play a role in what you find you are able to sustain. And this will change throughout your life!
However - don’t assume that eating healthy needs to be complicated, expensive, or time consuming. In fact, the opposite is true and with an approach of making small - SIMPLE changes over time - something you thought might not be sustainable can become daily habit.
Next Up: The Street Parking Nutrition Guidance…..from the most simple tips to finding balance, to a no scale measuring technique, and finding and practicing precision.
But I want to lose weight. Won’t working out MORE burn MORE calories?? Before we dive too deep into this one - three things must be established:
1: Weight loss DOES require you to burn more calories than you consume. #science
2: We burn calories ALL DAY - even when we are asleep - and MORE exercise isn’t the ONLY way to increase or alter daily calorie burn.
3: What you are probably really after isn’t “weight loss” - but FAT LOSS. In other words, a body composition change.
Feeling that the best way to lose weight more quickly is to work out MORE is the wrong mindset to have - especially when the overall goal is fat loss/body composition change. While the short answer is “yes - exercise burns calories” it’s not as much of the weight loss equation as you would think.
The truth is that this MORE WORKOUTS mindset is often a desire to bypass the very real need to change your nutrition - and instead exercise your way to your goal body. If your goal is to lose fat, your best bet is looking into your total caloric intake, the quality of your food, AND hit the workouts with consistency and intensity.
The need for consistency when it comes to a fat loss goal is fairly straightforward. Even on the days where we are approaching workouts with a “more than nothing” attitude in our pjs - we still see the benefit of burning a few calories, using our muscle, and keeping ourselves accountable so that we don’t fall off of the wagon completely. And we know that consistency is the ONLY way that we are able to maintain any weight loss we have achieved. So, trying to follow a program or schedule that is not sustainable - is a recipe for inconsistent training, and therefore inconsistent results.
Remember: Exercise is more than a method to burn calories. Fitness improves our quality of life, ability to participate and enjoy life, longevity, mental clarity, mood, sleep, and so much more!
Next Up..
The next 2 episodes will be centered around the Street Parking belief in nutrition - and you will be happy to know….it’s just as simple and realistic as the workouts are.
On the road to a lifetime of consistency - a few “mile markers” and small personal goals may help to keep us interested and always improving. If you haven’t already read/listened to the first 2 “Unlocked Series” Blog/Podcasts - check those out first!
Your very first goal should be to develop a habit and make consistency in fitness and health habits your priority. This means, of course, just moving in SOME way 4-6 days a week for a solid period of time.
After consistency has been established - it’s not by adding more TIME and more workouts into the mix that we see the most improvement. Instead it’s practicing Intensity. We need to be intentional about the effort we put into each session - and remember duration should NOT be mistaken for effort.
So when IS the right time to add in more workouts - maybe add a Street Parking Extra Program on top of the daily workouts?
Ask yourself these 2 questions…
What are my personal health and fitness goals?
Are you training for something specific - or do you just want to be as fit and healthy as possible to feel great day to day?
What do I have going on in my life right now?
This is a big one. Life has seasons. Too often, it’s not the goal that is the problem - it’s the timing of the goal.
Never mistake duration for effort. ALL of the tools we have designed within the Street Parking Program are in place to help you develop 2 things: CONSISTENCY first and then INTENSITY.
Before worrying about intensity, consistency should have already been established. This means consistent training days for at least a few months. Once this is dialed in, the next step isn’t to add in MORE workouts. You actually need to turn up the heat.
If someone is super consistent, and not seeing results, a lack of intensity in their training is almost ALWAYS the reason why (aside from what might be going on in the kitchen).
Results come from the EFFORT in each of your workouts, NOT the duration.
So HOW hard do I need to go EXACTLY?
“A habit must be established before it can be improved."- James Clear
Consistency is much easier to achieve when the parameters aren’t so rigid. So, pick what you like. Pick what appeals to you. Develop consistency in training using all of the resources available to you. But at first, don’t try to stack workouts. Pick ONE thing to focus on each day. The most simple approach AND the one that we love the most: just follow the daily workouts. Do this 4-6 days per week, and make that your goal for 6 months.
NEXT UP…
Maybe YOU already are consistent?
Or what comes AFTER consistency has been developed? NOW do I need to be doing MORE?
After a few months of rock solid consistency, it’s time we look at “Phase 2”: INTENSITY.
We are publishing episode 22 from the THE INTRO W/ MDV Pod hosted by Matt Dellavalle, which can be found at https://podcasts.apple.com/us/podcast/the-intro-with-mdv/id1541721621 and on Instagram at @mdv_fit.
Matt DellaValle, aka “MDV” is Chief Fitness Officer at NCFIT, and he is all about fitness, health, and coaching (and tattoos and coffee) all of the time. The Intro with MDV is dedicated to diving into the world of fitness with the people who know it best...the coaches, experts, and athletes in the trenches. In this episode they talk all things Miranda, Julian and Street Parking.
It's happening: Today is the day to STOP logging your workouts in Wodify!
Read up on ALL the Very Important Reminders before we officially launch the new my.streetparking logging platform.
🗣If you missed the What's Coming to My.StreetParking email from earlier this week, 10/10 suggest you read it too since it's packed full of info on the changes about to drop.
TL;DR - change is coming. Don't log in Wodify anymore. Soon you will be able to VIEW and LOG ALL SP workouts on my.streetparking.com AND find all kinds of new programs, content and features.
9 years ago today - my fitness saved my life. Literally. A car accident that could have paralyzed or killed me didn't - because of the fitness lifestyle I was a part of. If you are looking for a "why" that is deeper than how you look in your swimsuit, or what size jeans you wear - this story will remind you just how important having control of our fitness and nutrition really is.
Miranda Alcaraz - Street Parking
How much effort is your favorite food worth? How much would you pay? How far would you travel?
How much effort is too much to deter you from your lifestyle related goals? Will traffic prevent you from going to the gym? What about hard to make class times? Parking? Getting off of the couch to change your clothes?
How can we use what we know about effort cost to set up our environment for our ultimate success?
At the end of the day, lifelong fitness means that getting your workouts in is just a part of your daily life. And life....is messy. Expecting the unexpected can set us up for success - so that a bit of a mess doesn't steal our results.
How often do you make yourself uncomfortable on purpose? How often do you take the opportunity to do something you don't want to do, but do it anyway - for the sole purpose of reminding yourself that you are capable of hard things? Do you take opportunities in your fitness routine to improve your MENTAL toughness, so that real life challenges seem less daunting?
Being in control of your health, nutrition, and fitness is the most BOLD and audacious move you can make. It's time we stop chasing a "magic trick" to fix our health and fitness forever. We are OVER being sold a bunch of crap that doesn't work, and we don't need. But - QUITTING?? Giving the middle finger to the idea of making healthy choices....isn't it either.
Miranda Alcaraz is co-founder and CEO of Street Parking. An at home fitness program and community for those who are serious about their fitness - but don't want to allow it to take over their life. She has over 20 years in the fitness industry. As an athlete, gym owner, CrossFit seminar trainer, and coach.
As we bring the 4th annual Street Parking Project April to a close, I took a moment to reflect on the massive importance of this yearly challenge - that might otherwise not seem like such a big deal. It is up to YOU to find all of the reasons that you SHOULD want the best possible health and fitness for yourself. My job, and the role of challenges like Project April, are to show you that you can. No matter what your personal circumstances, setbacks, challenges, or history might be - what is necessary is actually SO simple. The sooner you believe that - the sooner you will find your own version of fitness freedom - and completely change how you view fitness and nutrition for good.
Felicia is a fiercely strong mom, new grandma (aka “Queen”), and a joyful and inspiring athlete and woman. She shares about how becoming a mom helped her learn how to be patient with herself and be more compassionate towards others. She emphasizes the importance of learning to create time for herself, her “me time”, for fitness and self care as an essential part of being the best parent should could be. As a mother of young adult children she is able to look back with some perspective around things she wishes she would have learned a little earlier, while still holding no regrets and being able to take pride in knowing that she did her best. Felicia is full of joy and no doubt you’ll find yourself smiling as you get to know her a little better on this week’s episode!
IG Handle: @sandbagsandbarbells
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
3:17 - Getting started in fitness
5:46 - Challenges with being a young mom and managing new responsibilities
12:10 - Learning about herself from by watching her children
13:51 - Making sure to have “me time” for a workout
21:00 - Learning to change her mindset about parenting with her 3rd daughter
28:41 - Feeling a little unprepared for the process of her first birth
35:24 - Wishing she would have known more about home births
44:00 - Viewing parenthood and all of the challenges it brings as a gift
47:48 - Building her own brand and helping women learn to own their lives
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
We’ve been really big on the idea of #controlyourfitness this past year. What a great reminder of both our empowerment and our responsibility. But what happens when you’ve got consistency dialed in, but you just want to keep things interesting or maybe focus on developing a more specific area of your fitness? Enter the 2021 Street Parking Focus Group! Starting March 1, 2021 we have 3 Focus Groups you can take part in. Check out this episode for more details and if you want to participate, click on the links below to join the focus group Facebook page.
While You Were Sleeping - https://www.facebook.com/groups/472935380756280
Oly EMOMs - https://www.facebook.com/groups/324421795586689
Mindfulness in Motion - https://www.facebook.com/groups/838976499989736
00:45 - Breathing
03:00 - Consistent Action
05:00 - Storytime!
07:22 - Fitness ADD
08:20 - Pay Attention, Nothing Gets Boring
10:58 - Street Parking Focus Groups
Got ideas for an episode topic? Hit me up on IG @jebstone
I got to sit down with Carolina and talk about our definition of love and how that definition informs our relationship and communication. Love has no limits, yet we often put limitations on it. How has your understanding of love played a role in your relationships?
01:00 - Callie
05:10 - What is Love?
07:39 - Love or be Loved?
14:20 - Love Languages
24:50 - Limits on Love
32:30 - Realizing that we love each other
36:00 - Jeb’s Chillness
38:00 - Meeting Each Other
41:20 - Only Seeing the Highlight Reel
49:15 - The Definition of Love
51:51 - Together
57:10 - Focus Group
Got ideas for an episode topic? Hit me up on IG @jebstone
On this week’s episode, we get to talk to Michelle Brooks, SP Nutrition Coach, mama, and the creator of the SP Women’s Loss and Infertility Support Group. She shares about her struggles with fertility and experience with multiple losses. She opens up about investigating many healthy and not so healthy ways to cope and shares ways that we can all learn to support our community members who have gone or are going through this type of experience. Her story is one of deep heartbreak and even deeper promise and it’s an honor to be able to share some of it with you all.
IG Handle: @mbrooks_fitlife
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
6:20 - First miscarriage at 6 weeks and subsequent pregnancy
9:59 - Missed miscarriage at 10 weeks
11:48 - Some healthy and not so healthy coping mechanisms
15:24 - Conceiving again and being anxious from the beginning
16:54 - Positive screen for Trisomy 18, another loss, and a D&C
22:32 - One of the worst things you can say about and early miscarriage
24:00 - Further investigating fertility after 3 losses
28:25 - Currently (at time of recording) 34 weeks pregnant
30:30 - Scaling back intensity of exercise and stress while trying to conceive or early pregnancy
32:53 - Returning to fitness after a loss
34:44 - Creating the SP Women’s Loss and Infertility Support Group
40:00 - Using fertility related mindfulness and meditation tools
43:45 - The impact of SP on her life
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
Join us for today's LIVE COACHES' ROUNDTABLE as Miranda, Julian, Jeb, and Alex discuss the 7 ways to control your fitness! Enjoy!
“Is that really all you do?” is probably the most asked question we get. The answer is yes. More is not necessarily better when it comes to exercise duration or work performed in a single session. But, the more mentality can also carry over into other areas of your life, perhaps not in a good way.
01:00 - Breathing
03:00 - More, more, more
09:10 - Unlocked Series SP
10:10 - Results are not an outcome of more
11:15 - Coaches’ Roundtable - Do I Need To Workout More
17:15 - Intensity is Relative
21:21 - Action Item: Check Out Unlocked Series: Do I need to Work Out More?
What or WHO would you like me to have on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
So, what exactly do the Street Parking coaches do? Perhaps it’s more, or in some cases less, than you might think. In this episode we dive into everything you can expect from your Street Parking coach and what we expect of you!
01:00 - Breathing
03:14- What is a Street Parking coach?
03:30- Guide, Educate, Inspire, Engage
06:30 - We are not salespeople, personal trainers, doctors
14:06- Action Item: Check out our resources!
Coaches’ Instagram:
Jeb Stone: @jebstone
Alex Trahan: @itsalextrahan
Mazie Derrick: @coachahmazing
Seb Felipe: @seb_felipe
What or WHO would you like me to have on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
From the Crossfit Games, challenges with conceiving, and IUI to a complete 180 in her birth plan and making it through the toughest “workout” of her life, Carleen Mathews opens up on this week’s episode of the podcast and tells us about it all. She shares about her experience with changing her identity from an elite athlete to a mother and all of the ups and downs in between. She is honest and vulnerable with sharing her experience with disordered eating and addiction to alcohol and the role that surrounding herself with support and reaching out to others plays in her being able to stay vigilant in her recovery. Carleen is a true inspiration and getting to hear some of her story was such an honor!
IG Handle: @teamcarleen
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
02:00 - Shifting from competing at the Games to trying to conceive
09:18 - Grieving her changing identity and loss of intensity
14:04 - Following Street Parking programming for her pregnancy
18:20 - Finding a Doula and learning about potential options for a birth plan
21:20 - Charlotte’s Birth Story
33:30 - The turning point and tapping into her athleticism during labor
42:46 - Postpartum recovery
53:17 - The ebb and flow of managing her recovery from an eating disorder
1:02:29 - Being a sober mom and being in recovery from addiction to alcohol
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Today we chat about all things nutrition with the Street Parking coaches! Enjoy!
For more from us: https://streetparking.com/ Follow Street Parking at: Instagram: @streetparking (https://www.instagram.com/streetparking/) Facebook: facebook.com/streetparkingfitness (https://www.facebook.com/streetparkingfitness/) Youtube: youtube.com/streetparking Miranda Alcaraz: @fearlessmiranda (https://www.instagram.com/fearlessmiranda/) Julian Alcaraz: @009julian (https://www.instagram.com/009julian/) Thanks for watching!
Well, safe to say that 2020 didn’t exactly turn out like we thought it would. This may affect our attitude as we go into the new year. Most of us know WHAT we need to do in order to get healthier and more fit. It’s the HOW that often trips us up. Especially how to deal with the loss of motivation, how to sustain the momentum that a lot of us create in the early part of the year. To get to the root of all this, we go beyond the physical, to mental and emotional fitness.
01:00 - Breathing
04:50 - Waves
07:05 - 2020 and the New Year
08:40 - Changing Behavior
13:00 - Attitude
15:30- Action Item: Pay Attention to Your Attitude
What or WHO would you like me to have on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
On this week’s episode, I get to sit down with the ever so lovely and brave, Desiree Toppings. She’s a pillar of the Street Parking community, always encouraging others through her social media channels and by showing us what true strength looks like, inside and out. Join me as I get to know her a little better by talking about the birth of her children, healing from disordered eating and fitness habits with help of Street Parking, and turning her insecurities into strengths by “baring it all” for the Self Love Club.
IG Handle: @lincolns_treasures
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
04:10 - First pregnancy and the complications in the birth of her son, Lincoln
09:16 - Faced with choosing forceps or cesarean
13:20 - Postpartum recovery and healing from the episiotomy and forceps delivery
16:08 - How she found fitness and sports at a young age
17:50 - Developing bulimia and an unhealthy obsession with exercise
20:36 - SP Nutrition Templates
22:15 - Discovering her 2nd pregnancy and making healthier choices
26:10 - Suffering from a postpartum hemorrhage
32:54 - How we minimize our own challenges or feelings around motherhood
35:44 - Learning to love her body
36:31 - Deciding to go public with her body and her stretch marks
40:24 - Working to take the power away from our insecurities
45:54 - Self Love Club
Your fitness is YOUR fitness, no one else's. Think about the best fitting clothes you could ever wear. They would be custom fitted to your exact specifications. Why not treat your workouts the same way. We’ll give you the framework and the tools, you customize your fitness program so it fits you better than anything!
01:00 - Breathing
02:44 - Custom Made Suit
03:45 - Customization
09:24- Personalize it for you!
11:30 - Rx
14:54 - Time under Tension
18:45 - Comparing our exercise to others
20:17 - Action Item: Customize some workouts!
What or WHO would you like me to have on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
This week on the podcast we’re joined by, Pregnancy and Postpartum Athleticism Coach and Women's Health Physical Therapy Assistant, Nicole Goss. She talks about navigating fitness during her first pregnancy and learning that she had pelvic organ prolapse almost immediately after the birth of her son. She shares about how adaptable and resilient our bodies can be with the right tools, resources, and strategies and how she’s found hope and a new kind of athleticism as she navigates her 2nd pregnancy. Nicole is a WEALTH of knowledge and shines a bright and positive light on how to thrive in fitness and in life with pelvic organ prolapse.
IG Handle: @ncgoss08
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
02:48 - Getting started as a PTA and Personal Trainer
03:39 - Finding the Brianna Battles PP&A Course
05:11 - First pregnancy and “Athlete Brain”
07:45 - Feeling disrespected during labor and delivery
9:58 - Early signs and symptoms of prolapse
11:34 - What is pelvic organ prolapse?
14:07 - Brianna Battles and Haley Shevener on resources and tools for navigating POP
18:20 - Warning signs of POP
22:35 - Strategies for managing core and pelvic floor dysfunction
34:12 - Managing “Athlete Brain”
41:20 - More resources on pelvic health and athleticism
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
There are 28 days between Thanksgiving and Christmas. You can choose to stay committed to a lifestyle of health and fitness while still enjoying a few treats along the way, or you can let wheels fall off the wagon and just say “eff it” for a month. Here at Street Parking, we have a fun way to stay the course without feeling like you are completely missing out.
01:00 - 28 Days later
05:34 - 28 Days of Fitness
07:34 - That One Thing
10:45 - To Do Lists
11:30 - Checking the Boxes
12:59 - Action Item: 28 Days in between Thanksgiving and Christmas
What or WHO would you like me to have on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Mom of 2, traveling nurse, wife to SP Coach Sebastian Paz, and budding RV Adventurer, Kelsey Paz joins me this week to share her story. She opens up her heart and share honestly about her experience with her first baby being born in the winter, husband being away starting at 2 months old, and feeling the heavy mixture of seasonal and postpartum depression. She talks openly about the pitfalls of social media and comparing other people’s highlight reels to her own seemingly messy life and how she had to learn to be honest, receive help, and listen to her own intuition. So grateful for this mama’s vulnerability and authenticity on this week’s episode!
IG Handle: @kelsey.paz
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
01:29 - Summer Camp and falling in love with the SP Moms community
05:39 - Being a military wife and pregnant for the first time
07:04 - Husband getting deployed when the baby was 2 months old
16:00 - Adjusting expectations for a more comfortable 2nd pregnancy
19:32 - Social media and the impact on your own parenting instincts
21:00 - Struggling with judgemental mom groups on social media
24:32 - Parenting isn’t black or white
29:21 - We’re all a mess!
32:06 - Being more proactive about her needs for the 2nd baby
36:27 - The RV Adventure
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
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So many things to be thankful for! Let’s not reserve one day out of the year to give thanks. And why not practice gratitude not just for the good things, but also for the challenges, the adversity, and the opportunities for growth?
01:00 - Breathing
03:00 - Reflection
08:50 - The meaning of gratitude
12:40 - Thankful for these
15:15 - Puddles
16:09 - Action Item: Practice Gratitude
What or WHO would you like me to have on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
My guest this week is none other than the fabulous Coach Mazie! (@coachahmazing) She is one incredible human being and brings so much fun, wit, tough love, and fighting spirit to this community. This is one you won’t want to miss!
01:56 - Breathing
03:54 - Musical Albums
06:23 - One Workout Equipment
10:20 - Horse Blinders
17:45 - Murder Mysteries
What or WHO would you like me to have on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
This week’s episode was such a gift! We get to hear TWO generations of Street Parkers with guests Debra Egli Flanagan and her mother. Please join us this week for a heartfelt talk about what it was like for Debra to grow up and fulfill her “dream of all dreams” of becoming a mother of a large family and to now be exploring the journey of her own personal growth in an empty nest. She shares about the value of sisterhood and community and how Street Parking is providing a new version of the tribe of women she calls on for support. Sitting down to chat with Debra and her mother feels like chicken soup for the Mama’s soul!
IG Handle: @streetparkingat61
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
03:12 - Meeting Debra and Mom and learning about their home and history
07:00 - The birth of her first child
11:02 - Women holding each other up
15:44 - Dreams of being a mother of a large family since childhood
20:21 - The importance of Street Parking in her life
21:30 - “Mom’s” philosophy on giving the children too much responsibility at home
24:05 - Going back to grad school in her 40s
26:52 - Mom’s perspective on the importance of being at home with the children
40:45 - Knowing what it’s like to walk a hard journey
44:42 - You’re never alone
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
The Street Parking Coaching staff rounds up to discuss customizing your workout and making it work for you.
We all know and maybe have experienced personally the annual cycle of the recreation exerciser. It’s like being on a carousel, going around season to season, sometimes up and sometimes down. Real fitness happens when it is no longer a pursuit of some aesthetic or to be able to wear a certain outfit at a certain time. It happens when it becomes just what you do.
01:00 - Real Fitness is Made in the Winter
02:35.- Recreational Exerciser
09:45 - Don’t chase aesthetics
10:44 - Real Fitness
16:42- ACTION ITEM: How can you maintain consistency in the winter?
20:50 - Don’t be basic
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
On this week’s episode, Lauren K. helps break down some of the stigma around mental health issues and shares her experience with postpartum depression and anxiety. From being proactive, informed, and educated in mental health concerns to voluntarily committing herself to a behavioral health clinic when she knew she needed more support, Lauren’s story is one of courage and recovery.
IG Handle: @fitness.and.frenchies
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
01:23 - Introduction
07:15 - Starting labor and Ethan’s birth
09:27 - 5 Catheters after birth for help with peeing
16:26 - Feeling unprepared for the intense fatigue after birth
18:25 - From baby blues to ppd and ppa
20:38 - Adverse reaction to first antidepressant medication
21:20 - Tongue and lip ties and struggles with feeding
23:29 - Thoughts of not wanting to be around anymore
24:14 - Voluntarily checking into a behavioral health clinic
28: 39 - Her symptoms of postpartum anxiety
30:53 - Getting perspective and connecting with other people in the clinic
36:45 - Going home and moving forward
43:16 - The stigma around mental health issues and medication
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
Welcome to the Jeb in Flow Book Club. This book is fascinating and compelling. It is a short read too, with lots of stuff you can actually experiment with and integrate into your life. Long story short, we all need to be breathing through our noses a lot more. I used this book to embark on some experiments of my own, like nasal breathing only for 30 days of workouts. The results were pretty incredible!
01:00 - Breathing
04:15 - The Air We Breathe
06:00 - Nasal Breathing
13:15 - Lung Capacity
24:30 - Box Breathing
26:00 - Action Item: Nasal Breathing
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
For this 50th episode, why not talk about consistency. What does it actually mean and in what context? We talk about it so much in the Street Parking community but sometimes it can be really difficult to actually implement and maintain. Consistency is a matter of behavior. It is replacing one pattern of behavior with another. Our behaviors are tied into our emotions, our environment and our relationships. So, something as simple as doing the same thing over and over can become more complicated if we let it. It comes down to making small changes over time and being patient!
01:00 - Breathing
04:20 - Tim Riggins
08:00 - Consistency
13:30 - Eating whatever I want!
17:30 - The Shift Track
19:30 - Behavior
22:30 - Action Item: Behavioral Change
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Trust is not a four letter word. Sometimes we have a hard time trusting others or putting our full faith in the process of achieving our goals. On some level, we may even be uncertain of the level of trust we have in ourselves. Trust is both active and passive. How can you be more worthy of trust? How can you become more willing to trust others?
00:52 - Breathing
03:51 - Trust
08:45 - You have to trust yourself
12:40 - Earning my trust back
13:00 - Action Item: Practice Active and Passive Trust
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
You might know her from her hilarious and brilliant SP rap skills or from smack talking during the Miranda vs. Julian challenges, this week’s guest is none other than SP OG and fan favorite, Stacey Dalton! She shares about her struggles with being super uncomfortable during pregnancy, being prescribed progesterone after multiple miscarriages, and the wild ride inductions, epidurals and the birth of each of her two boys. She’s hilarious and honest and such a breath of fresh air. Tune in for some real talk with “yer girl” Stacey Dalton!
IG Handle: @Stacey stacey_sings_for_sp_swag
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
01:35 - How she found Street Parking
02:51 - Feeling like a miserable pregnant person
03:24 - 2 miscarriages and being prescribed progesterone
09:36 - Being induced at 38 weeks and Henry’s birth
18:30 - More on the epidural and episiotomy
25:58 - Pitocin and inducing her second birth
28:31 - Complications with the epidural and needing to turn it off
31:11 - The urge to push
32:33 - Husband needing to sit down and put his feet up during pushing
36:06 - Healing from episiotomy vs. natural tear
36:56 - Intense shaking experience after birth
39:55 - Making sure to get 5 minutes for herself
42:39 - “He is mad but he is not hurt”
45:21 - The role Street Parking has played in her life as a mom
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Treat your future like it’s your child. Would you let your kid eat pizza and cake all day and watch cartoons, and never go outside and give them whatever they wanted whenever they wanted because that’s what they wanted right now? Or would you make decisions that would allow them to become a successful adult with tools to effectively navigate the world?
The past does not make you. It does not predict your future unless you let it.
00:40 - Breathing Exercise
02:45 - Use Your Imagination
06:15 - The Futurist “ We should try to be the parents of our future, rather the offspring of our past.”
10:45 -The past does not predict the future
16:10 - Action Item: Use Your Imagination
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Welp, I am now officially in my 40s. That used to sound so old to me. Now that I’m here, I couldn’t be more excited to embark on this next decade of life. Life is what we make it, 40, 50, 60 and beyond, is what we make it!
00:00 - Breathing
01:20 - 40th Birthday
05:00 - Quarter Life Crisis
11:00 - Reflecting on my Birthday
13:50 - Action Item: Love Yourself and Others
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
On this week’s episode of the SP Mamas Podcast, I had the pleasure to speak with Nelly Perin. She shares about the birth of her oldest daughter and her intense struggles with breastfeeding, postpartum anxiety, and dealing with the guilt of not being able to connect with her first born child. Nelly is such a bright light in the Street Parking Community. Her authenticity and vulnerability is inspiring and her energy is contagious. I’m so honored to be able to share some of her story with you.
IG Handle: @nellyp_sp
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
00:29 - Welcome and introduction
02:35 - Starting a small business with her husband
04:55 - Getting pregnant with a “lovely surprise”
05:48 - Guilt of not being able to connect with her first born
07:28 - Feeling like a disappointment to her parents
09:57 - The start of labor
17:54 - Feeling motivated by seeing the baby’s head while pushing
20:00 - Getting home and feeling like everything is not ok
20:10 - The struggle with breastfeeding and feeling resentment towards her baby
30:53 - Default parenting role
35:07 - How she makes taking care of herself non-negotiable
35:49 - Finding a tribe in SP
Comparison is in our DNA. Sometimes comparing ourselves, comparing others, comparing ideas and things is important and constructive. Sometimes it is negative and destructive. We make comparisons constantly. It makes sense that would develop our ability to make comparisons that serve and enrich us, and avoid comparisons that steal our joy!
00:00 - Breathing
01:25 - Comparison is the thief of joy
05:30 - 5x a Minute!
07:20 - FOMO and Keeping Up with the Joneses
12:00 - Growth vs. Fixed Mindset
13:30 - Action Item: Making Comparisons
So much changes from summer to fall. Especially this year. Kids go back to school and it looks very different, or they don’t go back to school and it looks very different. The weather changes, there is less daylight. We are naturally wired to start craving sweeter things and be less active in preparation for the harsh winters. Luckily in this modern era, we don’t have to worry about surviving the winter. We can override our genetic programming and be less affected by that which is beyond our control, by developing and strengthening good habits.
00:00 - Breathing
04:50 - The downside of the modern era
07:30 - Be Ok with Change
12:00 - Eat Veggies with Every Meal
12:20 - Action Item: Take Small Actions this Week
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Our senses can be misleading. We are constantly bombarded by external stimuli from every angle. They are like storms crashing on our brains. By taking action to quiet these storms, it becomes possible to understand our behaviors, to understand and be compassionate toward others, and to experience the Truth.
00:00 - Breathing
03:00 - Sound
10:15 - “Realize with your real eye that real lies rely on fear to thrive.”
20:00 - Action Item
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Join us this week for a special “couples” episode of the SP Mamas Podcast with Street Parking co-founders, Miranda and Julian Alcaraz! They share about discovering they were pregnant with their first baby a week after moving in together and committing to strengthening their relationship for the sake of their family through therapy, communication, and a new kind of teamwork. These two special souls are hilarious, compassionate, and vulnerable and so much fun to learn from!
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
03:38 - Discovering they were pregnant 1 week after moving in together
10:37 - Deciding to make strengthening their relationship their biggest focus
19:10 - Making the decision to use a birth center
24:57 - Learning about the role of a doula and hiring one
29:31 - Passing the due date and working out to relieve stress
30:35 - Starting contractions
35:58 - Julian’s perspective on early labor
37:57 - Roller coaster contractions and movement during active labor
42:00 - Slow progress and struggling to relax
49:20 - Julian’s moment of panic around catching the baby
55:10 - Post adrenaline crash after going home
58:44 - Meeting Knox and the culmination of their relationship so far
IG Handle: @fearlessmiranda @009julian
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
Is it better to understand or to be understood? Have you ever actually won an argument? How did it feel? What did you win? Did you get a prize? We all hopefully understand the importance of understanding over being understood, yet we often act and interact in ways that contradict this.
00:00 - Breathing
01:30 - Is it better to understand or be understood?
06:10 - Social Media is weird
10:00 - Ask Questions
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
This week’s episode is extra special. Our guest is Gina Paulding-Ransom, a Street Parking OG, SP Mama, and the woman behind “Menopause Mondays.” Gina is one of the sweetest, most compassionate members of the SP Community and she joins us this week to share about her experience with becoming a mother by birth and by marriage (Hello, Handsome Ransom!) and then she opens up about her current experience with a slightly different but equally transformative stage of life: menopause.
Topics:
01:00 - Background in fitness, Crossfit, and finding Street Parking
03:54 - His, mine, and ours - Who her kids are
05:21- Losing her mom at 36
07:35 - Having her first baby
10:20 - The role fitness played in her pregnancies
16:31 - Strong female friendships supporting her journey into motherhood
19:19 - “The Dream”
26:25 - Her experience with a blended family
31:50 - Navigating menopause
35:12 - Going to therapy, being creative, and practicing mindfulness
47:23 - Dialing back on intensity in workouts
59:21 - The roles Street Parking has played in this stage of life
IG Handle: @ransomclan
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
Patience is a skill. What if I told you that practicing patience could improve your blood pressure, stress levels, lower anxiety, improve your sleep, digestion, and metabolism? Now, more than ever, it is essential to develop the skill of patience in a world of accelerating distractions and gratifications.
00:00 - Breathing
01:30 - Patience
03:15 - Impatience
10:00 - Practice Patience
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
This week on Jeb in Flow we’re talking about mental toughness as it applies to physical training and other areas of life in which that may be a requirement. This is a term that is overused and terribly misunderstood. Many people think “If I was more mentally tough, I could push harder so if I push harder, I will become more mentally tough” Well, it’s not that simple and that’s also not exactly true.
00:00 - Breathing Exercise
01:20 - Wrestling Practice
04:30 - Learning the Piano
09:10 - Charging towards the unknown
13:20 - Focus on the input, not on the outcome
16:15 - Action Item: Mental Toughness
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
What are you doing for recovery? What is recovery? Is there a difference between a rest day, a recovery day, and a cheat day? The physiological adaptations that take place as a result of exercise do so during your recovery period. This qualifies the necessity not only of recovery but of being intentional and deliberate with how you choose to recover.
00:00 - Breathing
01:30 - Warm Ups
10:00 - Recovery
12:45- Active Recovery
13:30 - Rest Day is not a Cheat Day
16:00 - Action Item: Be Intentional with your Recovery
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
This week on the podcast, we get to hear from Alexandra Klein. She is a former CrossFit affiliate owner and coach, a fire wife, and mother of 3 daughters. She shares about the challenges and frustrations with the unexpected cesarean birth of her second daughter and using that experience to inspire, educate and empower herself for the home birth VBAC of her third.
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
01:53 - Owning and closing a CrossFit gym
02:58 - Finding a new “home” with Street Parking
08:22 - A glimpse of life as a Fire Wife and how Street Parking has helped
15:04 - A Cervadil induction and the hospital birth of her first daughter
16:33 - Finding out that her second baby was breech at 35 weeks
17:59 - Discussing the option of an ECV
21:20 - Starting contractions for the birth of her 2nd at 38 weeks
23: 15 - Discovering she would have to have a cesarean birth
25:00 - Some of the factors that led to her frustration with the cesarean
28:50 - What is a Gentle Cesarean?
38:50 - Deciding that she would have to get educated and informed for the birth of her third
42:00 - Starting the process of planning a home birth VBAC
47:23 - Taking the Mama Natural Birth Education Class and how informative it was
50:08 - Enjoying laboring the comforts of home while in labor for the birth of her 3rd
58:00 - Feeling the baby drop and her body start pushing
1:06:00 - Feeling empowered after Austyn’s birth
IG Handle: @4mommaklein
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
To compete, means to seek together. You can’t dislike your opponent if your opponent brings out the best in you. Don’t let your workouts tell you how fit you are. They are not a test or an assessment. Instead, they should be viewed as an opportunity to get better, to learn and to grow.
00:00 - Breathing
01:30 - Sports Entertainment
05:00 - Compete
07:50 - Don’t let your workout tell you how fit you are
09:30 - Fixed vs Growth Mindset
12:25 - Pick three Vault Workouts
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
To compete, means to seek together. You can’t dislike your opponent if your opponent brings out the best in you. Don’t let your workouts tell you how fit you are. They are not a test or an assessment. Instead, they should be viewed as an opportunity to get better, to learn and to grow.
00:00 - Breathing
01:30 - Sports Entertainment
05:00 - Compete
07:50 - Don’t let your workout tell you how fit you are
09:30 - Fixed vs Growth Mindset
12:25 - Pick three Vault Workouts
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Mirror neurons are a type of neuron that fire when a person performs a motor act and also when they observe another person performing the same or similar act. Mirror neuron activity is observable earlier than 12 months old. They’ve shed a lot of light on human social interaction.
We are social creatures. We mirror what we experience or what we see others experience. If we are constantly watching people argue, name call, or attack each other, we feel the same sense of anger, resentment, irrational emotional instability that we witness in others.
00:00 - Breathing
02:00 - Why are certain things funny?
06:50 - Laughing is Contagious
10:15 - Social Creatures
12:00 - Action Item: Watch some that makes you laugh
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Pediatric Sleep Consultant, high school guidance counselor, and SP Mom, Nikki Smith shares her story and about the birth of her two sons. She talks about an induction, epidural and the fairly uncomplicated birth of her first son followed by struggles with breastfeeding and spending a year pumping to feed him. She then goes on to share about a very different birth and postpartum experience for her second son, including her struggles with her baby’s sleep, postpartum depression and anxiety. Nikki is an incredibly kind and compassionate woman and professional. It was an honor to hear more about how she was able to recover and eventually discover a new calling for herself.
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
00:48 - Who she is and how she found Street Parking
03:27 - How she became a Sleep Consultant
05:18 - Who her kids are and going through a missed miscarriage
08:20 - Living with her husband’s parents and discovering she was pregnant
09:23 - Being induced, getting an epidural, and having a quick and uncomplicated birth of her first son
18:07 - Being induced and having a very different experience for the birth of her second
26:45 - Struggling with PPD PPA
30:17 - PPA and the overwhelming fear about anyone else taking care of her baby
37:28 - How podcasts, time for herself, and setting a goal to run a half marathon, and CBD oil were some tools to help her start feeling better
40:51 - How getting professional help with her son’s sleep struggles made a huge difference in her own mental health
42:17 - More info on her role as a Pediatric Sleep Consultant
48:06 - How Street Parking has helped
IG Handle: @sleepwise_nikki
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
But Jeb, haven’t you repeatedly told us that it’s all about making decisions? Well, yes. But what if you made certain areas of your life so automatic that you didn’t even need to decide whether you were going to do them or not? Did you know that making decisions requires energy? Perhaps there are some cases where we could better spend that energy elsewhere.
00:00 - Breathing Practice
03:50 - Decision Fatigue
08:20 - Building Habits
11:08 - Make less decisions
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Just like with body composition, genetics play a large role in our sense of happiness. There are many studies and mountains of evidence to support the fact that material things or drastic positive life changing events like winning the lottery, getting married or getting a promotion don’t actually increase our long-term happiness. But there is one way to raise our happiness set point, and it involves making a habit of one incredibly simple thing.
00:00 - Owning My Own Gym
04:00 - Goals
07:20 - Being of Service to Others
11:00 - Horse Racing
19:44 - Action Item: D Something for Someone Else
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Join SP Mama, Kim Perez on this week’s episode of the podcast. As a Functional Nutrition Therapist and new, first time mom, she dives into her experience with cycle syncing and the impact of hormones on health and wellness. She shares about connecting to her intuition and finding joy in food and movement. She also opens up about the intensely challenging experience of navigating her son’s oral ties and discovering that the journey to feeding her son was going to look different than she’d ever imagined.
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
3:29 - Welcome/Intro
4:40 - Who is Kim Perez
7:29 - Work with hormone balancing in her journey to fertility and conception
14:15 - Being pregnant and navigating nutrition and fitness intuitively
21:35 - Cycle Syncing
23:14 - What she did to mentally prepare for birth
30:35 - Henry’s Birth Story
40:18 - Using breath, her voice, and touch from her support team in labor
46:49 - Discovering her son’s tongue tie and that breastfeeding was not going to go as planned
1:00:45 - Lessen your stress
1:01:29 - The role Street Parking has played in her journey
IG Handle:
@rootandbranchnutrition
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
https://www.foodperiod.com/blogs/the-monthly-times/preconception
https://podcasts.apple.com/us/podcast/the-balanced-babes-podcast/id1474385785?i=1000452036498
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you
What does RX even mean? Why is it important? Well, it isn’t. And what’s up with the warm-ups? Why spend 10 minutes or more warming up for a 10-15 minute workout? Cheetah’s don’t stretch, why should I? Actually, they do.
What if warming up was actually really fun and gave you a chance to get to know more people? Tune in to find out how!!
Follow the coaches #SPWarmups:
@coachahmazing
@alexandrarobintrahan
@seb_felipe
@jebstone
00:00 - Rx/ Rx+
07:30 - The importance of Warming up
16:24 - Action Item: Warm Up
19:00 - New Fun Warm Ups
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Miranda breaks down what the past two months has been like with Baby Banner joining in the family of four!
Topics:
00:00 - Banner’s birth
05:50 - Naps
13:02 - Getting in Some Movement Again
14:30 - Rehab
20:26- Knox loves Banner
Links:
Miranda’s Instagram
Julian’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you all for the support.
Yes. The answer is yes. We are there yet, kind of. There is no “there” and there is no “yet”. We will only ever be right here, right now. So “there” is here, and “yet” is now. We did it, we made it!! Now go make the best out of this moment.
00:00 - Rainy Days
03:30 - Are We There Yet?
06:40 - Acceptance
11:00 - Options for Problem Solving *
14:55 - Identify a Problem*
19:00 - Practice Radical Acceptance
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Reserve Air Force and a military wife, a recent graduate with a B.S. of Sports and Health Science, mom of 3 and SP Member, Kayla M., joins us this week to talk about birthing in Military hospitals in the UK and Japan, spending a lot of her 3rd pregnancy with 2 kids alone in Japan in the winter, and the VERY precipitous birth of her third baby on the floor of her bathroom at home.
Topics:
03:01 - Welcome to the SP Mama’s Podcast
04:14 - Who is Kayla
05:27 - Naming her babies
13:01 - Nadine’s Birth
18:42 - Kai’s Birth in Japan
22:26 - Working with a Doula
36:00 - Fetal Ejection Reflex
39:50 - Koa’s Birth
01:15:24 - This is yours for the taking
01:19:21 - The role Street Parking has played in Kayla’s life
IG Handle: @kaylamurr0802
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
What does it mean to “act right”? I’ll tell you what it means to me… be humble. “Act Right” means to be “right sized”. We’ve all either tried to puff up our chests and act big and bad or we’ve made ourselves small and put others way up above us on a pedestal. Amazing things happen when we stay on that middle path and actively work at being right sized.
00:00 - What does it mean to “Act Right”?
05:30 - Dog Man
10:15 - We have the potential to do anything
13:00 - Putting People on a Pedestal
15:35 - We’re All the Same Size
16:45 - How to Get Humble
18:30 - Scarcity Mentality
20:25 - Stop and Smell The Roses
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
00:00 - Update on Julian
06:30 - Top Things to Instill in your Kids
12:35 - What have you adopted in your own fatherhood?
15:40 - What’s the most challenging thing for you right now?
18:20 - How are you compartmentalizing time?
24:30 - You need help
29:15 - Ideal Plans for Father’s Day
30:20 - Who do you look up to?
32:00 - Any advice for dads?
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Meet Meg P. and join us this week as she shares about being a two time c-section mama. First as a result of an emergency and what it was like to heal physically and emotionally from that experience. Then planned and by choice and how positive and empowering it was with the birth of her second child. She shares about loving her body now as a mommy more than ever before and the importance of patience and acceptance during this season of life.
IG Handle: @chicbean
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
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In the fourth and final installment of the Time Revisited series, I talk about how much time we spend worrying. Worry has to do with the future. You can only worry about things that have not happened yet, and may never happen. The future is a figment of your imagination. Time is a funny thing. It gives us perspective. Tune in for two great ways to manage worry and turn the future into an asset.
00:00 - The Arc of Time
01:50 - The Legacy Project
04:27 - Worrying *
12:21 - Stay Focused on the Moment
13:07 - The Solution to Worrying
14:00 - Action Item
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
Part 3. What do Tony Hawk, pork shoulder, and tomato sandwiches have in common? Check out this week’s episode to find out! I’ll give you a hint, it has to do with patience, process, and enjoying the journey which, we all know, is the real destination.
00:00 - Checking In!
03:40 - The Pork Shoulder
07:00 - Tony Hawk
13:11 - The solution to the stall
16:44 - Action Item: Keep on Going
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
This week Kim. A, Carolina’s cousin and oldest friend, joins us to talk about her experience with miscarriage and then the birth of her son followed by another miscarriage and the birth of her daughter. She also talks about the differences between an epidural with her first baby versus unmedicated with her second. Finally she shares about her resilience through the diagnosis and treatment of her daughter’s craniosynostosis, a condition in which the bones in a baby's skull join together too early. She is a fighter and a beautiful example of the ends a mother is willing to go to in order to advocate for her child.
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
IG Handle: @kimann521
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you all for the support.
Time Revisited part 2! We’re back, this time talking about what we choose to do with available time. Laziness, procrastination and poor decision making can all contribute to unsatisfying outcomes. If you are feeling stagnant or unhappy with results of your actions in any area of your life, remember your best decision making led to those results. If you keep getting the same results, maybe it’s time to let someone or something else step in.
00:00 - Checking In!
04:00 - Bottling Time *
08:50 - NFL
12:40 - Laziness *
18:10 - Decisions
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
This is the first in a series of episodes about time and our relationship to it. My hope for this episode is that you will question and broaden your understanding of time and the role it plays in your decision making and behavior. What habits do we develop in response to our perception of time? These can be positive or negative. Any healthy relationship is a living thing. It must be cared for and tended to. This week is all about exploring that relationship.
00:00 - Time
05:40 - You Can’t Change Time
11:00 - Relativity
14:40 - Pay Attention to Your Perception of Time
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313
Or hit me up on IG @jebstone
This week, Dani O. joins us in person to talk about her experience with her "little fighter." We discuss everything from her long wait to conceive and vanishing twin syndrome; to her whirlwind labor and struggles with her and her little one's health in the first year postpartum.
Content Warning: Our desire with this podcast is to share the many different pregnancy, birth, and postpartum experiences of the people in our community. Therefore the nature of the podcast, although very personal, has what could be sensitive and/or triggering content including, but not limited to, experiences with medical emergencies, loss, miscarriage, PPD and anxiety.
Topics:
00:34 - Who is Dani
05:25 - Fertility and Conceiving
10:54 - Vanishing Twin Syndrome
12:00 - The Pregnancy
13:50 - Boron Supplements
15:59 - The Birth Day
26:08 - Baby Elliot
29:00 - Hard Time Nursing
33:00 - Recovery, Vulnerability, and Trust
36:08 - Dani’s Recovery/History
42:30 - Shift in Perspective
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you all for the support.
This week I sat down with Dr. Erica Boland to discuss the Core Functional Progressions. This is a sequence of movements she created that has many wonderful benefits for everyone from new moms to old dads and everyone in between! Check out the episode to learn more about how to incorporate the Functional Progressions into your routine to promote recovery, prevent injury and prepare you for better performance!
00:00 - Erika Boland
07:45 - The Core
20:00 - Imbalances
25:20 - Consistency is Key
26:45 - Functional Progressions
30:00 - Diastasis
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313?
Or hit me up on IG @jebstone
Happy Mother’s Day to all the mothers out there!!! On this week’s episode Carolina and Callie make their second appearance on the show. We talked about life as a new mom, working with thousands of moms around the world, and how our relationships have changed with our own moms now being parents ourselves.
00:00 - Happy Mother’s Day!
03:30 - Most challenging thing as a Mother
09:40 - Baby Callie
13:30 - Mother’s Day Plans
16:20 - Most Mom Thing
21:20 - SP Mamas
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313?
Or hit me up on IG @jebstone
Long time Crossfitter and former Games athlete, Ingrid K. joins us to talk about her son's birth story and the hardest pushing she's ever done. She shares about her experience with healing from a cervical tear, the value she found in using the Street Parking SHIFT programming to slowly recover, and how what it means to feel strong has shifted since becoming a mother.
Topics:
00:00 - Welcome to the SP Mama’s Podcast
02:38 - Who is Ingrid
05:02 - How her motherhood journey started
09:00 - Lifestyle and Getting Pregnant
13:15 - Taking the BirthFIT Course
15:11 - Going into Labor
46:25 - The Recovery process
52:12 - The role of a Specialist
55:30 - How Street Parking has helped
60:00 - Breastfeeding Issues
63:03 - Learning to be patient with your body
Links:
Carolina’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you love this podcast please click HERE to leave us a review.
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you all for the support.
Happy Birthday Alex!! This week Coaches Alex and Jeb got to sit down and chop it up. Check out the episode to learn more about this exceptional human, as well as the answers to some really hard hitting questions like: Is asparagus a breakfast vegetable?
00:00 - Alex Trahan
01:30 - Road Trip!
05:00 - Street Parking
08:53 - Taking that Leap!
12:00 - Asparagus for Breakfast
16:40 - Least favorite movement
20:00 - Sports
25:00 - Favorite Movies
27:39 - Krav Maga
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313?
Or hit me up on IG @jebstone
The Alcaraz’s breakdown the week of Baby B’s due date!
Topics:
00:00 - Any day now!
06:30 - Getting out of the House
07:45 - Fitness, adjustments, and soaking it in all in!
Links:
Miranda’s Instagram
Julian’s Instagram
Street Parking
Street Parking Instagram
Reviews:
If you enjoyed this podcast please share it with someone else that you think needs it! Thank you all for the support.
We use language to encode and decode our thoughts in order to transfer or exchange them with others. So you have a set of tools, pretty similar to the people around you. When you think of something and want to tell someone, you must express the thought using words that you know. That person must also know those same words and agree on their meaning. We also associate words with one another. These associations are very different for different people and can easily affect the personal meaning of the spoken word. We will never truly understand what someone is feeling by words alone.
Shownotes:
00:00 - Language
12:00 - A language with no numbers
15:20 - Smiling
19:15 - The influence of language
23:40 - Action Item: Hedging Words
What would you like me to talk about on the show?
Leave me a message on the hotline 360-524-3313?
Or hit me up on IG @jebstone