Better Than Yesterday....

Today we sit down with Dave Lipchen an elite level triathlete and coach who has competed globally in triathlon. One of my favourite memories of Dave is walking through the transition at the Riding Mountain Triathlon over ten years ago 45 minutes before the race where Dave was holding two coffees and two cinnamon buns. I said "thanks for the coffee and bun" and Dave replied with "Are you crazy these are fro me. These athletes walking around here sucking on gel's and gummy's are going to run out of fuel before the race starts... Dave has had some amazing experiences in the sport of Triathlon as an athlete and a coach and runs the Windburn Race Team here in Manitoba. Dave has also been the director of the Canada day run in east St Paul the past several years along with being the director of the Riding Mountain Triathlon in Clear Lake (amazing event). Dave started training with his wife and two son's at Starke when he realized that his boys were getting stronger and were able to start throwing him around now. To Dave's surprise, not only was he getting stronger but his run times were getting faster with the additional strength and conditioning in our group classes. We hope you enjoy this episode and that it makes you a little bit better than yesterday! Website: Windburn Race Team Instagram: @team_windburn

Today we have long time member and Starke original gangster Gail Davoren on the podcast. Gail has been crushing workouts here for a while but some of the most notable changes have been taking place after getting some sleep and nutritional habits dialled in after working with Starke Nutrition coach Jaz. Not only has it helped her to meet some health and fitness goals but her whole family is reaping the benefits from it and the transformations have been helping in and outside of the gym. We hope you enjoy this episode and find some take aways that will help you and your families become Better Than Yesterday!

It's a new year and some are still looking to find the right step to take with their health and nutrition habits. We've never been about cutting out a bunch of things from your diets or being extremely restrictive. Year after year we've seen that method work only to fail when people couldn't maintain the restriction. Most of the time a highly restricted diet isn't sustainable and they end up gaining the weight back and more. January 23rd we're offering our only nutrition challenge of the year and we hope that you're excited to join us for the ride. Our challenge will include the following... An intake meeting with with weigh-in, measurements, and your challenge handbook. A detailed InBody analysis will be performed as well on our medical grade scale. Healthy recipes and meal ideas Weekly nutrition tips, stress management, kitchen tips and recipe videos Increased energy, confidence, and mood Decrease body fat Increase lean muscle mass Improve your overall health and decrease your risk of chronic disease Support to help you find easy action steps to kickstart new and sustainable habits Two individual meetings with your nutrition coach (intake and exit) Daily contact and accountability with your nutrition coach and fellow participants to help you stay on track. Two InBody Scans Exclusive access to our Healthy Steps Nutrition App In addition, we will be providing weekly in person meetings at 6:45pm in our mezzanine to review our habits and talk about the four pillars of health that will give you a more well rounded approach to this challenge. This also gives us a chance to connect in person and answer any questions participants might have. The Four Pillars Are... Nutrition Mindset/Stress Management Exercise and Movement Sleep To sign up or find out more about our challenge CLICK HERE To book a free consult and see if Starke Nutrition can help you reach your goals CLICK HERE

A couple weeks ago I had a fall from 18' and landed on my heel and wrist. I was very fortunate to only have some bruising and didn't break anything or worse. With some moderate compression and consistent movement and exercise, I've been able to see progress and recovery every day and it's been humbling to work through limitations and realize that all the work we do in the gym prepares us not only for life outside of the gym but to maintain functionality during injury and in times of need. I saw a version of the video below 10 years ago and loved it and have been making use of the theory ever since. Two years ago the video was expanded and redone. It's a great watch and I think everyone should see it. Stay strong and stay safe out there. Coach Paul The Ready State "Stop Icing" https://youtu.be/0JflPw5FQEY

We finally made it! This podcast has been months in the making. Corinne and I have been talking about RCP in our personal training sessions for months and we finally made a date (several times) and got mic'd up. Corinne drops a ton of knowledge bombs about micronutrients and how they can affect processes within the body, how you can get tested for deficiencies and how to balance out levels when things are out of whack. For more information on RCP check out the links below or follow @heartfeltholistic on Instagram Recipe for the Adrenal Cocktail: 1/4 C fresh orange juice, 1/4tsp cream of tartar, 1/4tsp real salt (let us know what you think) Corinne's Website: www.heartfeltholistic.com Shop Heart Felt Holistic: https://heartfeltholistic.com/shop/ Root Cause Protocol: www.rcp123.org

Today was a little impromptu podcast with Mel Roer (check out episode #75 with her. It's a gooder). We decided to record this episode a few minutes after we started talking as we know people are struggling with routine, balance and finding ways to get things moving in the right direction especially with the holidays coming up. We hope you enjoy this episode and that it makes you "Better Than Yesterday" Coach Paul

Welcome to a Caffeinated Coach short format podcast! Once upon a time, on the door to our gym we had a decal that said "WELCOME TO THE BEST HOUR OF YOUR DAY". We know that for most people (or we hope so at least), that being at the gym wasn't the best hour of their day BUT we hoped that it would make the other 23 hours of their day better. We know that exercise helps in so many ways that whatever you did inside the gym should spill out into other areas of your life and make it better. If you agree, please let us know how your hour here makes the other 23 better out there. Coach Paul

Hustle and Grind. You hear about it all the time and you see it on social media everywhere. How long can you keep going if you're always going full tilt? I know talking about recovery and taking time for yourself isn't sexy but even race cars need to come into the shop for a tune up or regular maintenance to keep performing at peak levels. We're not much different. It's ok to go hard but make sure to take your foot off the gas every once in a while and look around.The scenery can be pretty amazing. Coach Paul

In episode #116 Justin-Time we sit down with coach Justin and talk about growing up with sport, how he found CrossFit and became a fitness coach. Leading a fit, functional and healthy lifestyle has its benefits as he came across what he thought was a hernia and found out it was much more. With Justin's level of health and fitness, he's crushing his post surgery recovery and is making his way back to being "Better Than Yesterday" Enjoy this episode with one of our amazing coaches here at Starke. Coach Paul

Another short one inspired by another conversation I had with a member who was out sick and bed ridden for a week. His first workout back he "crushed" it and it put him back in bed for a day and a half then he got back this morning and "crushed it" again. When you're sick and tired and run down and your immune system is compromised, adding additional stress on the body won't help you to bounce back quicker. Take your time coming back and it'll be a solid recovery. Come back too quickly and you risk sliding back down that hill. Coach Paul

I've had a lot of conversations with people over the past week that all lead back to the same idea. Consistency. No matter what we do or what our habits are, consistent good or bad habits will yield you those results. As always, I hope this podcast gets you thinking and makes you a little bit better than yesterday. Coach Paul

Aiming for "The Standard" allows for error. No matter what the test or challenge make sure you have enough fitness, capacity, or room in the bank to leave no question on if you succeed or not. Coach Paul

Motivation helps us in the moment. We see a video or hear a speech or some music and it helps, for a short period of time... What can you do to create MOMENTUM for your week? What habits can you stack or how can you set yourself up for a week of success so you can stay on track and not end up behind the ball? Hopefully this podcast gives you something to think about and makes you a little better than yesterday! Coach Paul

Sometimes it's easy to forget how lucky we are to be doing the things we do, move the way we do and have the quality of life we have. Little tweaks and injuries can throw us off a little and set us back but they can also be a reminder that we're fortunate to be where we are, who we are and do what we're doing. Be grateful for what you have and use it to your full capacity. Coach Paul

What we tell ourselves we believe... In today's workout I heard a lot of people saying "It's so hot out. This is going to suck". If you tell yourself that over and over before and during a workout, what do you think you're going to have running through your head when hitting it? It's probably going to be a negative narrative. What if you told yourself, "I wish it was hotter" or "I've trained in hotter than this". No matter what the situation, if we start off with a negative mindset, our experience and how we approach the situation will be different and probably more negative than positive. Next time you're approaching a challenging situation, think about how you can have a positive narrative going into it and see what happens. Coach Paul

Welcome to part two of our Podcast with Sydney Michalyshen... In this episode we talk about Syd's move to train at CrossFit New England with the Comp Train crew, training volume, nutrition, training vs. competing, recovery and how her training is modified when she's getting run down. This is a great episode going into detail about what it's like to train as a professional CrossFit athlete and what it takes to make it happen. I hope you enjoy this episode as much as I did Sittin' With Syd To follow this amazing girl and her journey check out @sydmichalyshen on Instagram

I was fortunate to do a podcast with 25th fittest woman at the CrossFit Games in 2021 Sydnie Michalyshen. 2021 Was her rookie year and with only two years of CrossFit under her belt prior to qualifying she burst onto the CrossFit Games scene and made a statement. It was great hearing about Syd's training, recovery, nutrition and habits that have helped create the machine she's become. She's also moved to the US and become a full-time athlete with the CrossFit New England crew which she talks about and what it's like to train with somme veteran CrossFitters. Today Syd just stamped her ticket to the 2022 CrossFit games by finishing second in a stacked field at the Mid Atlantic CrossFit Challenge. Congratulations Syd on your return to the stage and all the best in your training leading up to the games.

Recently I've been adding the "Five Minute Rule" into my life in different areas and it's created a huge difference. Prepping Breakfast the night before Prepping Lunch the night before Laying out clothes the night before an early morning Morning breathing routine Having your Coffee cup clean and ready the night before Recovery after a workout Reading Some of these quick fixes take five minutes and set you up for success. Telling yourself just to start it for five minutes gives you that window to extend it if needed. Sometimes all you need to do is start with five minutes and see where it goes :) Coach Paul

Here's another short format podcast about a question I received the other day from a friend starting a new endeavour. Starting something new and stepping out from under the umbrella of a company that's been giving you a consistent pay check can be scary. Do you homework and see if your side hustle is growing while you have that full time or part time job that's helping to pay the bills. If you get to a point where your side hustle is being choked because you can't put in enough time and effort into it, that's when it becomes time for you to decide if you're going to sink or swim... Coach Paul

Here's another short and sweet podcast that wasn't planned but happened because it hit me when I walked into the gym on a Sunday night to get some work done. Our Vision Become better than yesterday Our Mission Give people something they once had or something they've never had. It's not about breaking PR's every day, or becoming faster or stronger. It can be about just making it to the gym. It could be about trying something new. It could be about getting over your fear of a movement or activity and stepping out of your comfort zone. You can decide what your better than yesterday is and we hope to be able to provide that to you whether it's in the gym or what you do in here helps you to become better out there. Coach Paul

Our lease in Starke 2.0 was supposed to be up at the End of August 2022 and with the past two years of up and down, open and closed, success and struggle, I had a decision to make. Do I renew in our current location and take a risk, do I move on to something else and start another chapter in my life or do I renew in a different space and keep the Starke gain trail rolling? After a lot of soul searching and self discussion, I decided that there was nothing else I'd rather do and nowhere else I'd rather be... Coach Paul

Today in episode 3/4 we conquer the final three mountains with Corry King. Mental Preparation, Intuition and Spirituality. If you haven't heard episode 101 & 102, check those out first! Next week will be our final session with Corry where we talk about some of her athletic endeavours, take aways and what they've taught her. Thanks for listening Coach Paul

Today on episode 2/4 we conquer the "emotional" mountain with Corry and go pretty deep before reaching the summit. If you haven't already check out episode #101 as this episode is the second part to that. I hope you like these episodes as this is one of the deepest shows we've had to date. Thanks for listening and we hope this episode makes you a little better than yesterday! Coach Paul

Today I finally had the chance to sit down with Corry King. Corry is someone I've known for over 15 years and has been an inspiration for physical & mental health and wellness. We've had so many talks after classes since she came to train at Starke that I wish so many of them were recorded and could have been preserved here on our show. We sat for over three hours and talked about the five mountains that Corry builds her life around and what they mean to her. These five mountains are influenced by education, life experience and failure and the will to succeed. Part one of four covers the “Physical” mountain and how movement and exercise have played an important role in Corry's health and growth. I hope you like these episodes as this is one of the deepest shows we've had to date. Thanks for listening and we hope this episode makes you a little better than yesterday! Coach Paul

Well here we are with episode 100 of the "Better Than Yesterday" Podcast We had some issues in episode #99 with our Mic so I ordered in some new headsets. As Lexa and I were testing out the new headsets it became episode #100 for us :) I don't know if you're going to get much out of this episode or if it'll make you "better than yesterday" but it made me smile and I love creating memories with my little girl. Maybe someday when I'm gone, she'll be able to bring this up and laugh at it as well (if podcasts are still a thing) Enjoy and see you back for episode 101 Coach Paul

Meet Jaz, our in house nutrition coach here at Starke. In this episode we talk about starting from scratch with training and how Jaz first started working out at Starke only ten weeks after giving birth to her little man Eddie. We go through how and why Jaz started taking nutrition courses to help her family which snowballed into becoming a nutrition coach here at Starke. We also dive into anxiety in and out of the gym and how it can be paralyzing when it comes to getting out and starting something new along with continued stress over doing something you've done a thousand times. We also talk about some success clients are seeing with their coaching and accountability and talk about our upcoming 6 week nutrition challenge starting February 14th CLICK HERE TO FIND OUT MORE OR REGISTER FOR THE CHALLENGE As always, thanks for listening. Coach Paul

Every year people make "goals" for the new year. They want to start over, make this be the year of change, lose weight, get jacked and so many other goals. It's easy to set goals and it's easy to set smart goals. How many people reverse engineer those goals and create a plan on how to get there? If you really want to succeed with your goal, take some time and sit down by yourself away from your phone, friends, family and distractions and think about what you want and need. Write it down with a pen and paper, start a notebook and throw ideas and processes in there on how you're going to get to your goal. If you have a plan, you have a path... Wishing everyone a great New Year and all the best for a safe, strong & healthy 2022. If you're needing some help with your heath, fitness & nutrition goals, book a free no sweat intro at this link and we're happy to chat and see if Starke is a good fit for you. https://linktr.ee/starkestrength Stay strong everyone Coach Paul

Lori Natuik is one of the most amazing and dedicated clients I have come to know over the years. I've had the pleasure of working with her for almost twenty years now and have seen her take on Half marathons, Duathlons, Boot Camps at the Kildonan Park at 6am rain or shine (and maybe even some snow), train with frozen kettlebells in the Bronx Park community centre at 6am, learn Boxing & Kickboxing and for the past 10 years, continue to grow strong with CrossFit. Learn what makes this badass and buff grandma tick as she's a minority among her age group for physical ability and capacity. Coach Paul

Do you ever get those days where someone says something or something happens that triggers a thought or emotion from the past? That happened to me yesterday in a workout and reminded me of thought I would have in a race when someone says "good job, you're almost there" and I knew I was nowhere near the finish line with hours to go. Changing that mindset at that point was what i would do and remind myself to follow through with my plan. When you know what you're doing, don't let anyone else tell you what you should or shouldn't be doing. Do what you know you need to do... Coach Paul

This was a crazy long and successful weekend here at Starke with our fourth in-house comp Starke Wars where members were able to pair up and compete with and against each other in open categories. Workouts were prescribed, PR's were smashed and everyone had a great time. It was a successful weekend for all. On Sunday we wrapped up with our coaches development group in a new format of training coaches that I've come up with and I'm excited to see how things go. We will continue with group meetings with the new coaches every couple weeks to tackle things that com up in classes and continue to refine the development of coaches. I'm excited to be having a little more down time coming up to be able to focus on things in the gym that only "the owner" can tackle and allow our coaches to be changing lives as we continue to grow. Thanks for listening and stay strong everyone. Coach Paul

Josh Manness has been an amazing addition to the Starke community over the past year. Josh came to us after his previous CrossFit gym was forced to close after the first of three lockdowns during the COVID pandemic. Josh don't grow up an active kid but when his life began to change and head down a rocky road he made the decision to clean up or die from his decisions. When a friend suggested Josh try a class at a local CrossFit gym, Josh took them up on it and fitness became his new addiction. Since then, he's never liked back. We hope this episode introduces you to Josh if you haven't met him already or might be able to help someone you know struggling to make some changes. We definitely hope this episode makes you a little bit better than yesterday... Coach Paul

It's been a while listeners. It's been a challenging ride but we're still here and hope to help those out there struggling. This podcast #93 was inspired by my grandfather who passed away at the age of 93 less than few months ago. Seeing someone you love decline physically is a painful thing. Sometimes it can be adjusted and sometimes it can't. Just like anything in life, if you have the chance to make a difference, you owe it to yourself (or some one you love) to try. Keep moving, keep lifting, keep bending, keep twisting... Stay strong everyone... Coach Paul

When we saw the Canadian Kettlebell Co. start following us on Instagram we thought it was pretty cool. Then we found out these Canadian Kettlebells were made in Winnipeg and we needed to find out more. We had a chance to "play" with Trevors Kettlebells and "feel the steel" here at Starke and needed to find out more about the start of his business and what got him here and why. We love supporting local and when a local business is making some local bells to help make people fitter, healthier and stronger, we're happy to support and promote it. Check out @thecanadiankettlebellco and www.canadiankettlebells.ca for more info! We hope this episode makes you a little better than yesterday! Stay Strong Coach Paul

On today's episode we're joined by Jill Baczynsky. We've decided to talk about a subject that's been coming up on social media and in a lot of conversations lately. We are all faced with challenges and we know that circumstances are different for everyone. To progress we need to be honest with ourselves and allow some flexibility with our current situations. This doesn't mean we should sandbag because of our situation but search for small wins each day that will lead to growth in our lives and essentially help us flourish. This is what "Better Than Yesterday" is all about. We hope you can take some nuggets away from this podcast and if you have any topics that you'd like to hear about or people you'd like to hear from, please let us know. Thanks for listening. Stay Safe And Stay Strong Coach Paul

Meet Ashley McIntosh... Ashley is a figure skater, a wife, an entrepreneur and a member here at Starke. We love when people break from the mold, and choose the road less traveled by. Listen to Ashley's experience adding strength and conditioning into her training routine when forced off the ice because of COVID lockdown 2020. After three months of being off the ice, she cam back stronger and better than before. She's also the owner of Azura Bay an on-line women's clothing company who sells ethically sourced women's clothing. We know there are some good nuggets in here for you so have a listen and let us know what you think. For more info on Azura Bay check out @azura_bay on Instagram www.azurabay.com Thanks for listening and stay safe Coach Paul @coachpauldyck

Today we talk about accountability to yourself, what YOU need to do to set a positive course for the day and doing things you might not like to do but won't get done by anyone else. Being accountable to ourselves is tough. It' challenging and sometimes it's about doing shit you don't like because nobody else is going to do it for you. Plan for it, get it done and move ahead... LISTENER CHALLENGE: Let us know what YOU do to set your path for the day message us @starkestrength @coachpauldyck or email info@starkestrength.com Take care and stay strong. Coach Paul

In today's solo episode we talk about Starke's Vision statement to "Become Better Than Yesterday" and how it relates to training in the gym and outside of the gym. There is opportunity all around us to improve our lives and if we just found one aspect each day, we could be in a totally different place a year form now. Enjoy the show and stay safe. Coach Paul

This little solo episode was inspired by some amazing people who continue to grind every day despite challenges and limitations. It's easy to make excuses but it's satisfying to continue seeing results in the face of adversity. To all of you out there pushing through day after day. KEEP IT UP!!! Coach Paul

Sometimes we need to put in a lot of work to see a difference in the final product. It may seem like we're not getting anywhere and you might feel like you're spinning your wheels but if you stay disciplined and stick to the process you'll always have an amazing end result... Stay safe and stay strong. Coach Paul

Today we have the pleasure of hosting Roxanne Gauthier on the Better Than Yesterday Podcast. Roxanne’s been part of the CrossFit community for over six years now and has come a long way since the day she walked through the doors at her first box. Over the years Roxanne has progressed as an athlete, a coach, and an individual and we’re happy to help share her story. Thank you for making the time to listen and we hope that this podcast makes you a little bit Better Than Yesterday. Coach Paul

Humans are resilient. With the world changing around us and restrictions on work, life and social activities constantly changing due to CVOID we need to constantly re-evaluate what's important to us at this time and create a new schedule and plan to maintain what's important. Once you accomplish that and put it into play there will always be something that comes along to challenge the balance of your schedule. Adjust and adapt is all we can do... Stay strong and stay safe. Paul

Well, here we are again... Lockdown 2.0. It's not what anyone wants but it's really not that bad. With tomorrow being remembrance day this is a good reminder that we don't need to be worried about having bombs dropped on our homes as we sleep or having someone break down our doors and take or worse yet, kill our family members. We'll all get through this and the best way it can happen is if we continue to reach out and support each other through it. We've done it once, we can do it again... Stay strong everyone Coach Paul

Chris Dyck has it all going on. He's a husband, a father, a business owner and a role model to younger athletes wanting to take their Basketball game to the next level. Somewhere in there he makes time for CrossFit to gain and maintain health, strength and fitness. Chris only decided to try Starke to be a wing man for a friend attending our intro classes (Base Camp). After a couple weeks Chris was hooked and has been making gains ever since. We hope you enjoy this episode and learning more about Chris!

If you haven't already, meet Ray. Ray started flirting with CrossFit eight years ago and and began with a bodybuilding background. After he tried his first CrossFit class he knew something needed to change and once he started, he's never looked back. Since starting CrossFit Ray has made some amazing gains in health, conditioning, strength, mobility and flexibility while enjoying the journey. Part of his journey has taken him to the world Masters weightlifting championships in Montreal in 2019 and has give him a top 12 finish IN THE WORLD for a chance to go to the CrossFit Games in 2019. Ray has learned some valuable lessons along the way and we hope that they can help you too. Enjoy the show!

You are never too anything to start working on your health and fitness. Lynell Johnson is one of our awesome members who began her strength and conditioning / health and fitness journey here at Starke over eight years ago. Lynell is someone who has always put movement and mechanics first and has become a student of fitness. Most people look at her and are amazed at what she can do but the person you see now isn't the same parson she was eight years ago. We hope you enjoy this episode as much as we do.

In this episode we're lucky to be hosting four year Starke member Evelyn Strempler to find out what fuels her fire. Evelyn became an adult athlete after being worried something was wrong after going to the doctor and being told "you're just out of shape". From then on Evelyn has been working her butt off in and out of the gym to become a better and stronger version of herself. We hope you enjoy this episode as much as we do.

In this episode of the better than yesterday podcast, we talk with Alyson Mitchosky about a lifetime of fitness and how she's only getting better stronger and fitter with age.

Meet Irene one of our dedicated and disciplined members here at Starke. Irene's been with us for almost four years and seeing her transformation has been amazing to say the least. If you want to change your life, you need to change your life and this woman has. We hope you enjoy this episode with Irene as much as we did. Thanks for listening :)

When someone asks you "Is it worth the effort?" What do you say? Do you analyze and ponder or do you listen to your gut to tell you the answer and continue with your "Full speed ahead" approach?  If it's worth having and succeeding then it's worth putting in all your effort and noting less. 

In this episode we are blessed to be sitting with Mel Roer, a Starke member for over six years now. Mel has been an amazing part of our community over the years here at Starke and is always a bright spot to many when she is in their presence. Mel has been been though a lot in her life and has one of the most positive outlooks of anyone I have ever met despite the challenges she has been faced with. We hope you enjoy the show and take away some ways to make your life #betterthanyesterday

Well things changed big time in the past week. We went from being open and crushing classes with the best quarter ever leading up to a very quick shutdown due to COVID-19. We've been trying to keep members active and engaged with in home workouts with limited equipment, campfire zoom meetings to stay connected and smack talk on social media to keep things fun and light hearted. We're all in this together and we'll all come out of it together. Stay Starke Strong...