Street Parking Podcast

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/)