Street Parking Podcast

Chapters 00:00 Intros and today's topic 01:01 Why there are 70+ extra programs and the paradox of choice 01:58 How extra programs started 04:11 The daily workouts are the foundation and using extra programs to spark joy 07:00 Choosing "something" over nothing and fighting the "ugh" 08:49 The dailies and broad fitness gains 10:58 When to train for a specific goal 12:17 General fitness before specialization 14:00 Building push-ups and pull-ups through the dailies 15:20 Why the programming isn't random and how that differs from variance 16:47 Using extra programs while injured 18:30 Fun versus fitness results 19:37 Advice for new members 20:30 How often Pat, Molly and Chelsie have used the extra programs 23:00 Consider your season of life before adding more 24:37 When to add on—and when to swap out 26:27 Adding strength with 5/3/1 29:19 Your training week doesn't need to be perfect 31:17 Getting stronger with the dailies alone 33:33 Which programs should replace a daily workout 34:54 Consistency beats doing too much 38:05 Signs you may be adding too much training 40:37 Start with your "why" 42:17 Finding sample training schedules 44:04 When to ask a coach for help and overcoming the decision fatigue 45:45 Choosing a program that fits your life 46:30 Do you actually need extra programs?

Chapters 00:00 What the Daily Workouts are designed to do 02:04 General Physical Preparedness: Fitness for everyday life 04:00 Fitness v. physique v. specificity 08:00 A well-rounded definition of fitness 10:10 Programming as a Recipe: The Variables That Shape Workouts 13:28 Functional movements and why they matter 17:17 Why big, compound movements offer more "bang for Your buck" 23:37 The Hopper Model: Testing fitness, not programming randomly 25:50 How accessibility, equipment, and time shape the program 27:50 How the team balances movements across the week 31:22 Where Street Parking Members excel—and where the trade-offs are 37:01 A 10K Example: the value of being well-rounded 39:21 Why some movements are used less often 41:27 Program A, B, and C: options for different equipment 45:21 How different workout versions aim for a similar stimulus 48:50 Programming as both an art and a science 50:42 Consistency: Why four days a week is a useful target 53:06 You don't need the same workout days every week 54:41 Variety helps minimize fitness gaps 55:38 Wrap-up and what's next

0:00 Intro & waiting room w/ Danny 2:41 Moderate vs. Fast running paces 3:10 Learning to run by feel v. data 10:02 Preparing for the 10K & taper week 12:40 Practice your race day routine 15:11 Execution over building more fitness 16:47 Race week nerves & mental preparation 22:17 10K Pacing & negative splits 24:17 Race-day corrals & starting conservatively 27:39 How to finish the 10K strong 28:43 What if.. you don't feel ready for a 10K? 37:54 Setting a realistic 10K goal time 44:03 Negative splits vs. steady pacing 45:50 How to warm up for your 10K 48:55 Race-day logistics & preparation 50:25 Running without a wearable 53:31 Hill running form & race strategy 57:57 What if your race Is a week later? 59:05 How to kep running after the program is over 1:04:11 Balancing the Vault & endurance training 1:05:37 Closing thoughts

Injuries s*&k but they happen and we know that it can be a big factor in throwing off your consistency. This week Pat, Molly and Chelsie speak to handling injuries physically and mentally, customizing workouts safely, how to preserve your consistency, and how to keep moving forward while you recover. Chapters: 00:00 Injuries Suck 01:42 Recent Injuries: Childbirth and Elbow Pain 02:54 What Causes Golfer's and Tennis Elbow? 04:05 Managing an Elbow Flare-Up 05:59 Chelsie's Hamstring Injury 08:11 The Emotional Impact of Being Injured 10:17 Grieving, Accepting, and Moving Forward 13:02 Figuring Out What You Can Still Do 15:04 Pat's Meniscus Injury 18:22 Adjusting Your Training Expectations and Making Injured Training More Enjoyable 23:08 Preserving the Habit While You Recover 23:10 Setting New Goals During an Injury 26:18 How to Customize Training Around an Injury 28:52 When to Rest or Seek Medical Attention and The Pain-Smart Approach to Movement 30:16 Adjusting Load and Range of Motion 32:42 Warming Up and Relieving Tension 36:00 Why Movement Can Support Recovery 37:15 Turning an Injury Into an Opportunity 38:30 Seven Ways to Modify a Workout 39:37 Breaking Down: "Simplifying Complex Movements" 41:02 Breaking Down: "Preserving Workout Duration" 42:21 The Benefits of Unilateral Training 43:10 Safety Comes Before Intensity 45:50 Training Around an Injury Is NOT Rehabilitation 47:01 When to See a Physical Therapist or Doctor 50:11 The Flat-Tire Strategy for Injuries and Final Takeaways

This week we are talking the mental side of endurance. 0:00 Intro + Catching Up with Coach Carleen 2:55 Why Endurance Matters for Overall Fitness 5:15 How Varied Run Training Builds Fitness 6:08 Crossfit Games or 5k Run; Making Big Goals Relatable 10:03 This weeks Topic: The Mental Side of Endurance 13:02 Staying Consistent When Motivation Fades 17:23 Confidence Is Earned Through Consistency 21:49 Learning Patience in Endurance Training 28:00 Patience, Pacing & the 10K 29:29 How to Find Your "Moderate" Pace 31:35 Learning to Handle Discomfort 41:19 How to Approach Pace Pickups 45:31 Stay Present: Break the Run Into Pieces 47:24 Control What You Can Control 50:31 Q&A: Lower Back Discomfort While Running 53:00 The Importance of a Proper Running Warm-Up 56:26 This Week's 50-Minute Endurance Run 57:10 Carleen's Advice for Enjoying the Process 58:28 10K Race Prep: Gear, Hydration & Your Plan 60:19 Closing it out

0:00 Welcome + Intro 2:54 Can HYROX Replace Your Endurance Run? 5:55 Knee Pain During Easy Runs 8:25 The Mental Side of Longer Runs 11:42 Halfway Through the 10K Training Cycle 13:35 Running Technique + Running Economy 17:29 Better Running Posture 20:20 Forward Lean + Using Gravity 22:00 Pose Running + Running Technique Drills 25:00 Rib Cage, Hip Position + Arm Movement 29:45 Cadence: Quick + Light Steps 30:53 Foot Position + Avoiding Overstriding 33:45 The Barefoot Running Cue 36:15 Midfoot Strike + The "Figure 4" Position 39:42 Breathing Should Match Your Effort 42:03 Easy vs Moderate vs Fast Effort 43:29 Nasal Breathing for Easy Runs 47:56 Arm Swing + Staying Relaxed 49:32 Foot Strike: What Actually Matters 50:38 Relaxation + Better Running Economy 54:28 Tracking Progress on Timed Runs 1:01:19 Understanding the Street Parking Pace Chart 1:03:32 How Hard Should Pace Pickups Be? 1:07:46 Using Forward Lean to Change Pace 1:10:05 Final Takeaways + Closing

00:00 Intro and the "gear" theme 01:26 Why dumbbells are the #1 home gym buy 02:40 How to choose a dumbbell weight, our standard and why it matters 05:45 A simple test for the right dumbbell load 8:35 Why dumbbells are so effective and how they differ from a barbell 10:40 The "worst" dumbbell movements 14:15 What equipment aka "gear" to buy next 16:04 Boxes vs. pull-up bars 18:00 Types of boxes and what to avoid 23:10 Pull-up bar options and what to consider 26:45 TRX and inverted row alternatives 28:30 Cardio equipment and when to buy it 34:20 Sandbags, barbells, sleds, and other fun gear 41:42 Where weight vests fit in the hierarchy 49:00 Why ankle and wrist weights are a bad idea and closing out

Back-to-school season does not have to derail your fitness. This episode, Pat, Chelsie, Molly , are joined by our Pregnancy and Postpartum coach Kate Johnson to talk about staying consistent through changing schedules, sports, and family life. They share simple strategies for workouts, nutrition, and mindset that work in this busy and changing season post summer. Chapters: 00:00 Back to school + family schedule changes 02:02 Summer v. school bedtime routines 05:34 Youth sports, late nights, and staying active 8:32 Overcoming being the parent who works out during practice 11:15 Adjustable consistency and what intensity looks like 14:18 Chelsie's first full-school-year transition 16:40 The Barber's homeschool systems 21:06 Consistency in the school season v. summer 23:03 Nutrition shifts in a busy season 27:46 Avoiding the "I'll do it later" trap: having compassion but also getting over yourself 33:39 What to let go of this season 38:15 Adjusting (workout) expectations and mindset around workouts 41:46 Final thoughts on consistency and grace

Want to level up your endurance—without sacrificing your strength or feeling like you've been hit by a truck? In this episode of The Tune Up, Pat Barber teams up with endurance veterans Molly Vollmer and Danny Soul to decode the art of balanced, sustainable endurance training that fits into your busy life. You'll discover how endurance isn't just running miles—it's mastering all energy systems, blending modalities like rowing, biking, and running to build a resilient engine for life. Molly shares insights from her shift from a runner to a powerhouse in CrossFit and how she's learned to train smarter, not harder, avoiding injury and building sustainable stamina. Danny takes us through his journey from being "powerlifting/strength Danny" to embracing running, breaking down key concepts like aerobic capacity, energy systems, and how variance in training enhances performance. Together, they speak to an adaptable framework to start where you are—whether you're a newbie or seasoned athlete—and progress with confidence. We break down practical, tried-and-true methods for integrating endurance into your routine without sacrificing strength—like how to pace yourself, avoid burnout, and build a resilient, efficient engine. Plus, they share details about our upcoming 10K training cycle, designed to help you hit your running goals while staying healthy and strong. Perfect for anyone feeling stuck in their running or looking to add endurance without losing their edge, this episode champions patience, mindset shifts, and smart planning. Whether you want to run your first 5K, complete a 10-miler, or simply boost your stamina, these tips can help have endurance training meet you where you are. Chapters 0:00 Introduction to the endurance episode 1:37 Danny's background in strength and CrossFit 4:17 The turning point: injury and the Murph challenge 7:50 Why endurance became a focus 9:27 What endurance actually means 14:20 Building endurance without getting beat up 18:31 How to know if you're running at an easy pace 23:35 The 10K training cycle overview 26:28 Can you combine endurance work with regular workouts? 33:17 Which runs to prioritize if you only do two and endurance trade-offs 36:20 Improving endurance without losing strength 41:14 Our10k training cycle - the progress, volume, and what's next 42:13 Program start date and availability

Chapters: 0:29 - Why Street Parking Says "Customization" 04:34 - Is Scaling Just Self-Imposed Pressure? 7:40 - The Problem with "Doing the Workout on the Board" 12:30 - Goal/Stimulus 17:54 - Pat's definition of "scaling" 19:47 - How to Customize 20:20 - Loading Is Usually the First Adjustment, intensity and volume, having the most success 28:00 - When should I customize and some practical examples (burpees) 33:14 - How SHIFT Helps You Customize 35:50 - Pat's Process for Hitting the Goal 40:30 - Trial, Error, and Learning Your Body 42:24 - Customize to Preserve Intensity 44:36 - Don't Cling to One Modification Forever 46:00 - Fitness Should Support Your Life 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/)

In this episode, the coaches share practical insights on maintaining balanced eating habits amidst busy lifestyles, emphasizing simplicity, self-awareness, and flexibility. We explore strategies for meal planning, the importance of whole foods, and managing social pressures around treats and alcohol. Chapters: 00:00 - Intro: revisiting the nutrition conversation 01:45 - Molly's current nutrition approach and her daily structure 04:20 - How to remember to eat lunch 06:57 - Tracking your food and why it helps 10:17 - Chelsie's simple meal strategy at 7 months postpartum 14:00 - Nutrition habits change by season of life 15:39 - Alex's current food routine 19:00 - "Systematic self-observation" and nutrition 22:53 - Pat's daily meals and food patterns 31:41 -Alex's meal prep and food matrix 39:49 -Processed foods, treats, and alcohol 43:46 - Boundaries, flexibility, and food freedom 49:00 - Complexities in the foodscape and getting better with habits 51:28 - Molly's journey with alcohol 55:31 - Closing thoughts

Discover the common mistakes that sabotage summer fitness: giving up entirely, overcomplicating workouts, or rigidly sticking to seasons of "cutting back." You'll learn shifts like creating digital or analog workout folders, embracing short, flexible routines, and using everyday moments — like coffee breaks or beach walks — to stay active. We also cover how to avoid the trap of obsessing over summer bodies, instead cultivating a lifestyle rooted in consistency and joy. Drop the pressure and make this summer your easiest, most memorable season yet. Hit play now and start rethinking what fitness can look like — effortless, fun, and meaningful. Chapters 0:00 - 0:36: Introduction 0:37 - 5:40: Exploring how fitness routines change with the seasons, focusing on summer activities 5:41 - 14:15: The shame around not doing/missing a workout and the bigger picture of your health and wellness 14:15 - 22:25: Keeping the ball rolling, tools of fitness, and flexibility as a superpowers 22:26 - 25:45: Mistakes people make during the summer 25:46 - 31:20: Pat's running dilemma 31:21 - 33:50: Aesthetics as a goal for consistent training 33:51 - 40:08: What do you want to leave summer with? 40:09 - 40:26: Close out

What if "dad life" is really about being the best version of yourself to show up for your kids? In this Father's Day special, Pat, Chris, and Danny reveal how fatherhood reshapes their approach to fitness, resilience, and purpose. They share raw truths: how age and experience deepen your strength both physically and emotionally, how fatherhood is a catalyst for training smarter, not harder, and why real fitness is about longevity and capacity—so you can keep up with life's adventures. That training isn't just for the gym but a foundation for being present and disciplined. Whether you're a new dad, seasoned pro, or someone searching for deeper purpose in your workouts, this episode is packed with insights to reframe your motivation and set meaningful habits. Chapters 0:00 - 1:47: Introduction and Father's Day Special 1:48 - 5:24: Fatherhood Credentials: Danny Soul 5:25 - 8:45: Fatherhood Credentials: Chris Guardado 8:56 - 9:47: Fatherhood Credentials: Pat Barber 9:48 - 13:15: Peak Fitness and Training Maturity 13:16 - 19:34: Definition of fitness, understanding training as an individual, and raw fitness 19:35 - 21:23: Training maturity and freedom in simplicity 21:24 - 24:59: The spectrum of fitness, curating a fitness experience, and the toughest part with OGs 25:00 - 33:00: Balancing Family and Fitness 33:01 - 38:19: Volume/intensity, making fitness a priority, and working out with kids 38:20 - 40:15: Training as a lifestyle and the importance of consistency 40:16 - 47:57: Advice for New Fathers 47:58 - 51:47: Closing Thoughts and Encouragement 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!

In this episode, Pat, Alex, Chelsie, and Molly share their personal journeys through nutrition, exploring foundational beliefs, mistakes, and evolving perspectives. They discuss the complexities of food choices, emotional ties to eating, and practical strategies for sustainable nutrition habits. Chapters: 0:00 - 1:04: Disclaimer on show content 1:05 - 3:04: Welcome and this week's topic 3:05 - 6:04: Microwave Pizzas, Pop-Tarts, Vegetarian school and growing up as Pat Barber 6:05 - 8:24: CrossFit OG Brendan Gilliam, understanding fats and the first awakening 8:25 - 8:51: Impact of CrossFit on Nutrition Understanding 8:52 - 11:31: Paleo/Zone and Alex's journey in nutrition 11:32 - 13:40: Macros v. Zone, summarized 13:40 - 15:00: Mental and emotional challenges with restrictive diets 15:01 - 23:44: Alex's evolution toward balance and gray areas 23:45 - 30:40: The importance of internal awareness and self-compassion 30:41 - 36:31: Growing for Chelsie, her journey with nutrition, and making the switch to fueling for performance 36:32 - 41:23: The value of understanding needs, food drives, and relationships with food 41:24 - 43:09: Adopting a lifestyle change vs quick fixes & identity shifts supporting sustainable change 43:10 - 45:25: Molly's nutrition in a nutshell, Pat's take on her genetics and discipline 45:25 - 47:20: Food as a tool and the psychological giant that is nutrition 47:21 - 54:48: Final thoughts and encouragement 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!

Introduction - 0:00 Can of worms and choosing Positivity - 0:24 Defining a Good Influencer & Attributes of Better Influencers - 1:36 The Basics of Health and Wellness - 7:07 Sleep and Stress Management - 10:45 EC's take on clickbait nutrition and how social media works - 13:20 Heat-mapping on social media - 18:00 Salt, Sugar, Fat and Cultural influences - 20:10 Influencer Recommendations - 24:38 Influencer 2 - 28:44 Influencer 3 - 30:37 Influencer 4 - 33:20 Influencer 5 - 39:56 Influencer 6 - 41:41 Influencer 7 - 42:59 Influencer 8 - 43:57 Final Thoughts - 46:00 Recommended Influencers: EC Synkowski || Consistency Project Podcast ( https://www.instagram.com/optimizemenutrition/) Jordan Syatt ( https://www.instagram.com/syattfitness/) Alyssa Olenick, Ph.D. ( https://www.instagram.com/doclyssfitness) Layne Norton, PhD ( https://www.instagram.com/biolayne/) Lauren Colenso-Semple, PhD ( https://www.instagram.com/drlaurencs1/) Sohee Carpenter, PhD, CSCS,*D ( https://www.instagram.com/soheefit/) Tony "Train Bloom" ( https://www.instagram.com/trainbloom/) Zack Telander ( https://www.instagram.com/zack_telander/ )

0:00: Introduction 0:28: Motherhood and Training 0:46 Molly's Story: Buying a double stroller 2:04: Adjusting Workouts/Activities during Pregnancy 5:09: Alex's infamous first trimester 7:23: Identifying as an athlete and surrendering to your body 10:00: Training with Kids and the difference Pre-kids 18:31: Balancing Fitness and Family 22:16: Handling Interruptions 30:51: Including Kids in Workouts 36:00: Working out with Spouse/Partner 37:15: Importance of Parental Fitness 44:11: The "It all counts" Mindset 47:31: Final Thoughts on Motherhood

Most people underestimate the power of consistent training—and how crucial it is for real progress. In this episode, we dive into why mastering consistency will do more for you than doing more reps or hours at the gym. You'll learn why focusing on effort and quality over sheer volume can accelerate results, reduce injury risk, and make fitness sustainable—even during life's busiest seasons. We break down the often-misunderstood concepts of intensity, volume, and consistency—exploring how each impacts your progress. Where workout goal-setting fits and how aligning workouts with clear objectives maximizes your efficiency. Coaches also share practical strategies to stay motivated when training alone or navigating life's unpredictable seasons If you've ever felt stuck, overwhelmed, or unsure how to make your workouts truly count, this episode offers a clear path forward. Learn why you don't need to go harder all the time—just smarter, more intentional, and consistent. Whether you're a busy professional, a seasoned athlete, or just starting your fitness journey, this episode will shift your mindset about what really drives progress—and how to keep showing up when it matters most. Chapters 0:00: Welcome to Episode 2, intensity, consistency and volume 1:55: Housekeeping on Devil Step Ups 8:34: Introduction to Intensity, Consistency, and Volume 10:00: Defining intensity in training 14:20: The problem with intensity 17:04: Balancing Intensity with Life Changes and the psychological cost 19:56: The Balance of Intensity and Consistency 23:08: Navigating Life's Seasons and Training Mindset 26:44: Finding Intensity in working out alone, goals, and relative intensity 29:50: Understanding Workout Goals, Adaptation, and Time frames/Intended Stimuli 37:63: Chelsie's tip on increasing intensity 39:02 Where to fit in Volume For more from us: https://streetparking.com/

In the first episode of the new Street Parking podcast, titled "The Tune Up," our coaches come together to discuss the intersections of fitness, health, and living an "adventurous" life. Chapters 00:00 - Introduction to The Tune Up podcast and its purpose 00:30 - Introductions and personal backgrounds 01:11 - Alex shares her role as head coach and behind-the-scenes leadership 02:19 - The importance of organized, inspiring leadership in fitness communities 03:40 - Discussing passions outside of training—parenthood, personal growth, and more 04:39 - The idea of training for longevity and long-term health 07:19 - Exploring the origins of functional training and its relevance today 07:39 - The philosophy of "be fit to be useful" — fitness as a tool for everyday life 12:04 - The fear of doing it wrong—common anxieties and overthinking 14:57 - Overcoming the "paralyzation" of over-analysis in starting fitness routines 15:53 - The importance of finding joy and confidence in physical activity 16:07: Pat's bent against aesthetics as the goal in fitness 18:00 - The value of personal development and self-trust in fitness progress 22:22 - What does failure in fitness look like? Starting, stopping, and doing it wrong 27:28 - The significance of showing up and maintaining consistency 30:50 - The role of confidence, evidence, and modeling in trusting oneself 36:09 - The importance of challenging oneself appropriately in training 39:24 - Choosing efficiency and effectiveness over over-complication 40:04 - The hierarchy of motives: fun, effect, or a combination? 44:20 - The idea that any movement is better than no movement—breaking down barriers to start 45:31 - Providing one piece of advice for those afraid to start or fear failure 46:20 - Building community, accountability, and shared experience to foster progress 47:16 - Closing thoughts and how to connect with the podcast team 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 Thanks for watching!

Head of SP Nutrition Coach Molly Vollmer recently sat down with EC Synkowski of OptimizeMe Nutrition — creator of the #800gChallenge® and host of The Consistency Project podcast — to talk through what the research tells us about nutrition and training during perimenopause and menopause. Our own SP team member Kim McIntyre, joined to share her personal experience. This Coaches Call originated from the 2026 Jump Start Challenge (week 2) Blogs: Part 1 — Metabolism & Nutrition ( https://streetparking.com/blogs/news/youre-not-broken-part-1-metabolism-nutrition) Part 2 — Training & Movement ( https://streetparking.com/blogs/news/youre-not-broken-part-2-training-movement) CHAPTERS 0:00- 5:00 Nutrition Questions 5:00 Does metabolism really slow down in menopause, or is fat loss still possible for me in this season? 9:00 Do I need to eat less, or eat differently? 13:00 Is more protein always better, and how do I know what's right for me?23:00 Do I need a totally different training plan now? 26:00 Daily SP workouts FEEL like too much 35:00 How do I know when intensity is helping vs hurting? 37:00 Cortisol 39:00 How do I balance daily SP workouts, strength, cardio, and rest without burning out? 42:00 Member Q&A Does being on HRT change any recommendations? 46:00 How do we "listen to our bodies" with intensity when hormones feel unpredictable? 47:00 How do you hit higher protein on a plant-forward diet? For more from us: https://streetparking.com/