Street Parking Podcast

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/

Enter GRIT, our third pillar for well rounded fitness. Our Grit Focus is designed to strengthen your mental and physical capacity to face discomfort head on, push beyond your perceived limits, and stay present under pressure. Over 12 weeks, you'll work through targeted experiences: confronting failure, removing your reliance on external data, and working inside the feeling of overwhelm. While developing these skills will undoubtedly improve your fitness, they'll transfer to areas of our life beyond just workouts. CHAPTERS: 00:00 - 1:05: Welcome to Street Parking GRIT, our third focus for the year. 1:06 - 2:07: Why grit? 2:08 - 5:06: What these three months will develop, how it can help you and how we are defining it 5:07 - 10:22: The themes for each month and an idea of what to expect Sept 5:07- 5:55, Oct 5:56 - 7:42, Nov 7:42-10:22 10:23 - 14:26: The uniqueness of this series, the big horned sheep, how it will show up each week 14:27 - 16:35: What you need to know before getting started, the goals and how to think about each of the components of GRIT 16:36 - 19:24: Finding your limitations and knowing yourself 19:25 - 21:47: Going unbroken, rules, & black and white thinking 21:48 - 24:34: Intention and buying into these workouts 24:34 - 25:58: The relationship between the known and unknown 25:59 - 29:05: Miranda and the Endurance Focus, the transfer in experience, conceptual v. in practice 29:08 - 33:20: Saturdays in the first month 33:21 - 36:41: Finding value in behavior not performance 36:42 - 40:27: What physical state should I be in for these workouts? 40:28 - 42:46: The takeaway from these workouts 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 listening!

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