Better Than Yesterday....: Recent Episodes
Starke Strength
This podcast is geared towards helping people become better than yesterday through Strength & Conditioning, CrossFit, Weightlifting, Nutrition, and general health and wellness. We hope you can learn from it and use some of the tools to increase your capacity and quality of life.
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...
In this episode we discuss options for recovery to make sure you stay on top of your game. Sleep, nutrition, foam rolling, body work, it's all in there along with touching on COVID-19 and how it's affecting us at the moment.
Thanks for listening.
This episode Paul & Leslie tackle a few questions from listeners
Questions 1: 10:05 Is CrossFit for me? I'm scared to try it because I can't lift heavy weights.
Questions 2: 15:05 Should I don more than Just CrossFit or is one workout a day enough?
Before and after you'll find banter from Paul and Leslie along with some meaningful life experiences.
Thanks for taking the time to Listen everyone.
In this episode of the Better Than Yesterday Podcast we dive into a few questions about supplementation and diets.
What are your thoughts and experiences with both.
Thanks for taking the time to listen everyone.
Today's episode content was brought on by someone wanting to join our 90 day challenge and "Kill their dad bod". We give you some tips on what you should keep in mind when setting goals and how to chip away at them. To finish off, Leslie throws out a list of "would you rather" that we both get to answer. Thanks for listening everyone.
In today's episode we turn the tables on Coach Paul, as the interviewer becomes the interviewee.
We dig deep into Coach Paul's past to learn about his childhood, his athletic background and how "one last ride" turned into his [first] brush with death - an experience that shaped his perspective on facing challenges & overcoming setbacks, health & longevity and the importance of human connection.
Coach Paul shares how he turned his passion to help others into a career and the road that lead to the creation of Starke.
We wrap up the episode with a lightening round and ask Coach Paul all the questions you didn't know you needed answers to.
Thanks for listening - we hope Coach Paul's story inspires you to be #betterthanyesterday.
*We appologize for the audio on this episode as "the gain" wasn't turned up enough on Paul's mic to get a consistent volume. #stilllearning
We're excited to have coach Annick on the show today talking about how she got started in CrossFit, becoming a coach, overtraining and burn out and finding her way back because of her love of the sport.
We hope you like this episode and helps you to learn a little more about our coach Annick Duma.
Thanks for listening.
Happy Tuesday Everyone!!! In this episode we answer some questions from listeners about training volume, competition nutrition, and discuss our upcoming 90-day challenge. There's a few rabid holes that we drop into along the way but hopefully you get to take something away from them. Thanks for Listening :)
In this episode we get to chat with Jill Baczynsky Director of Community Events at Cranked Energy Bars and badass Starke member.
We cover some of Cranked Energy's goals for community events, donations, and sponsorships along with training and life.
Enjoy the ride everyone and thanks for listening...
In this episode Leslie and Paul chat a little about vacation and our new Master Class geared towards helping adults 55+ gaining or regaining strength, mobility, flexibility and cardiorespiratory fitness back.
Free Demo classes on Tuesday February 4th and Thursday February 13th at 8:00am
Contact us at 2044218801 or email info@starkestrength.com for more info
This podcast has been in the making for quite sometime now.
It's been over a year since I wanted to have DJ on the show to talk about his company "White Lion Athletics". Once we got talking things got a hell of a lot deeper as we hit on some pretty serious subjects including working in the oil fields, work ethic, and what happened when DJ found out he had a brain tumour.
I'm very fortunate to share this podcast with DJ and I hope EVERYONE takes something away from this episode that you can incorporate into your life and make it #betterthanyesterday
In today's podcast, Leslie and Paul discuss New Years resolutions and if they're a good idea or not.. We believe that a goal without a plan is a dream and a new years resolution without a plan is the same. What are your thoughts? Thanks for listening...
In this episode, Leslie and Paul answer questions we received through Instagram, Facebook and email. The goal was to do each question in two minutes or less but we failed at that :) We hope you enjoy the show.
Please let us know if you have any questions or comments or if there are any topics that you'd like to hear about or people you'd like to hear from.
Thanks for listening!
Today we get to hit a podcast with CrossFit OG Leslie Wilzer. Leslie's been around the CrossFit community for over ten years and has recently joined up here at Starke.
What got her started? Why did she take a break and why did she make a come back?
You'll be hearing from Leslie a little more as she's the new Co-Host for the Starke podcast. This is a huge benefit so you don't need to listen to Paul talk to himself about feelings and stuff.
Thanks for listening. This is only going to get better :)
It’s always great to see progress and change in life.
A lot of times when something new is introduced something else gets lost.
Spend time enjoying moments because those stages may not be around forever.
No matter what your goal is, if you want to see changes in your body it’s going to take consistency.
If you want to be stronger, leaner, fitter, more mobile it’s all going to require consistency. That also requires you to put in some homework on your own. Make the tone and make it happen!
Any Turman athlete take some time off from the gym it’s a good idea to start back slowly. Making sure that you’re taking the appropriate amount of time to build up that volume that intensity and loading is extremely important. If you end up jumping back in too fast too soon, you might end up being sidelined by injury.
Ask coach is if you have any questions about the time off you’ve had and see how you can be re-introduced into classes so that you can have a great experience and not feel like your heart is going to explode out of your chest.
The best way to accelerate the learning curve is to hire a coach.
Find someone who is willing to help you learn what you need to and get rid of what you don't when it comes to picking up a new hobby, skill or task.
You'll save time, energy, frustration and you'll enjoy the process a whole lot more when someone passionate and cheery is willing to help you out.
We’ve all got a lot going on. Sometimes we put way too much pressure on ourselves and maybe start to sacrifice sleep, our nutrition, our relationships, and our workouts.
It’s OK to take a little break every once in a while and stop the engine from running at max capacity.
Sometimes all you need is a little reset and a reminder of what you do what you do...
Happy Monday everyone!!!
I hope you all had a great weekend and are enjoying the weather.
Today's podcast was inspired by some events that happened over the weekend with an unhappy driver.
We all have control over what we do, say and how we act. Ask yourself if what you're doing or going to do is going to make a situation better better or worse. Maybe it won't make a difference at all.
Enjoy...
Just some thoughts from the weekend alogn with some things that have been happening around the gym.
It's never too late to get started and the sooner you start the easier it will be...
It doesn't matter what you're doing, you should always put in a little homework to see if the product or service you're looking to use is a good fit for you and matches your values.
Don't just listen to what others say and take it for face value. If it sounds crazy, it probably is.
Do the homework and find our for yourself.
Have a great day!
Send us questions and we'll save them up for the "Two Minute Drill" segments.
In our first Installment of the "Two Minute Drill" we answer the following questions...
- How do you get better at swimming and CrossFit?
- What is a better workout, spinning or CrossFit?
- How do you know when you should start CrossFit?
- What’s the best diet plan to be on?
- How do I gain mass & strength quickly?
- How many days a week should I work out?
- What makes a good coach how do you pick coaches?
- How long does it take to get good at CrossFit & Weightlifting?
- “How many squats did it take you to make that sweet booty?” Curtis
- How do you train through Sickness and injury?
Everyone's always looking for the next big thing. The thing that's going to get them the most in the least amount of time. There's no shortage of people and gyms offering up their programming for a fee and some post it online for free.
What if the magic wasn't in the programming but the application and modification of the program to fit the individual? What is programming was something you could get once you've developed great mechanics, beautiful consistency and understand intensity?
Is there a perfect program out there? We don't think there is. We do believe there is a perfect way to apply programming to an individual to create a desired stimulus and response.
Where are you in your journey?
In todays world it gets easier and easier to misinterpret people. We communicate thorough email, text, direct message and use things like emojis, slang, short text etc.
What ever happened to an old school face to face conversation or phone call to make sure the right message gets across?
Next time you're unsure of a comment or message, be honest and ask. Don't work it into something it's not...
As humans we sometimes wait till the last minute to get things done. There are certain things that we can get away with at the last minute but there are others which we need to be conscious of well in advance like saving for retirement, building a legacy for family and loved ones, and taking your health seriously as early as possible. Creating habits which will allow you to become and stay fit, strong, healthy, mobile and functional will allow you to have and maintain a high-quality of life for the rest of your life.
No matter how much you plan and prepare for something shit happens. What are you going to do when something happens. Are you going to quit or are you going to roll with it and tun a positive into a negative?
Either way, it's your call...
Coach Ali, started with Starke when she was fifteen years old. She began resistance training to become stronger and fitter for Cross-country running, soccer and volleyball. Not only did training at Starke help Ali to become a dominant athlete in all three sports but it had a part in helping her to become the athlete and woman she is now.
This summer Ali will be sharing her passion, experiences and coaching knowledge with other young athletes to help them become better versions of themselves in sport and life...
What does success mean to you? Is it about how much money you have in the bank? Is it about the kind of car you drive? Is it about your clothes? Is that the watch you wear? Or is it about happiness? Is it about your family and love? Is it about experiences you have on your own or share with others? For some people this will be the same. And for others it'll be different. Deep down I think we all know our answer.
Recently I had a great experience at jellyfish float spa here in Winnipeg. I sat down with Liz the owner and talked about how she started jellyfish and how you can create the best float experience possible.
So many people are looking at the shiny shit. They look at what they're doing, and they look at what someone else's doing and if that other person is getting a little bit better results than they are they're ready to jump off the train and try to jump on the other one.
If what you're doing is working then keep doing it. If what you're doing isn't working, assess, tweak and adjust.
It's that time of year again. New Year's resolutions are coming and by the end of the month of January Half of those people Will have given up their resolutions the other 25% in the next month.
Learn why fad diets and quick fixes will never be a good way to get to where you want to be.
Patience is something that takes practice. It is hard to be patient when you're working toward something that you want. Focus on the process and making every Little thing account rather than focusing on the end result and being frustrated that you're not there yet.
Everyone so I like get the question why Starke? Where did it come from? Well I thought I do a little podcast on the origins of Starke how I got into training and why there's nothing else I'd rather be doing.
In part two of "Shane Dyck Is Limitless" we talk about Shane's physioi, his recovery, his training and preparation to step back on stage to compete agains able bodied athletes in Body building and what life looks like now.
Shane Dyck was given a 1% chance to walk after his life altering motorcycle accident in 2014. He was told he'd never walk again, drive, play sports or live a normal life. With his dedication and determination he's come back from something nobody thought he could except his family and friends...
Talking yourself out of something is easy. Talking yourself into doing what you said you were going to do is tough but you'll feel a hell of a lot better once you're done...
No matter what you do in ife be coachable. If you cup is always full you'll never take anything else in. If its always half full you've alwas got room for improvement.
Pre conceived ideas and notions or fear of failure can hold us back. I would rather try and fail then never try and never know...
I recently had a new member join up from another gym. He was a fifteen year old biy that was told that if he's not puking after every workout, he's not working hard enough. That shit gets me lit up and wanting to knock that coaches head off for so many reasons.
Sometimes we have goals of deadlifting stupid heavy weight or doing muscle ups, or rowing a faster 2k. Others have goals of being able to get up off the ground or being able to tie their shoes, or walk up stairs. None of these goals are wrong but one of those people will have a much better quality of life if they achieve their goals...
Do you ever see, hear or smell something that gives you a flashback to a life changing moment in the past? I get them a lot. The trigger brings back crystal clarity of a time that you'll never forget...
Sometime you need to make an overhaul to get to where you want to be other times you might need to tweak a few things to get going in the right direction. Whatever the case, make then changes and be patient.
Taking time for yourslef requires a little selfishness. What some don't realize is that if you don't take that time for yourself you might be giving only a small percentage of your capacity to your family, friends and work. Take care of yourself. You're worth it...
It's alway good to remind yourself what you're grateful for in good times and especially in bad.
It's always great to see what other gyms are doing. How they run. What they have and what they do. This alwasy gives me some ideas of what I can be doing better for our members here at Starke.
It's Monday. Don't complain. Be greatful that you woke up and can make a difference today...
Sometime someone asks a question that you hear over and over. Sometimes it's a good idea to just get the answer out there because down the line, it's going to come up again.
Listen to a new but not so new practice helping to treat people with chronic pain and injuries here in Winnipeg. Manual ostopathy has been aaround for a long time but there are only a handfull of certified practitioners in the city. If you're looking for some relief or a non invasive type of therapy you might want to check it out...
It's alwasy great seeing members keeping up with their training whether no matter where they go. Amanda Turton was a member here at Starke before she moved to Ottawa and kept her CrossFit gains going. She was visiting the peg and came in for a drop in and I thougth it would be great to pick her brain on her motivation for continuing her journey of health, fitness and picking things up and putting them down...
What does it take to be an Olympic level athlete. Well it might be different than what you think. Listen to what one athlete went through on the road to the highest level of competition in Rowing.
What does it take to be an Olympic level athlete. Well it might be different than what you think. Listen to what one athlete went through on the road to the highest level of competition in Rowing.
Some workouts are a redo and others are better left as a one and done. Find out which ones you should challenge again and which ones are better left alone...
Do you remember your first CrossFit experience? What got you hooked on it and fired up to come back and get better? Ben tells us abou this first time...
You could be strong, fast, technically sound and dialled in ready for your event physically. None of that matters when the gun goes off if everything's out of whack in your head...
Your genetics can tell you a lot. Getting "tested" to see what predispositions you might be subject to in your blood lines can help you to make better choices. What would you do if you knew?
Having goals while training will help you get to that next level rather than just comming in and hitting the day to day. Ask yourself why you're doing what you do and how it's making oyu better...
Mikey Cruz walked in our doors at almost 350lbs. In the past year he's dropped almost 100 of those pounds and keeps getting fitter, faster and better. Listen to his story and find out why there are NO EXCUCES!!!
What is the practice of Athletic Therapy and when would you book a session with one? Find out more with Certified therapists Heather and Jeremy...
As we introduce the sport of Powerlifting into our programs here at Starke we through it would be good to sit down with Mark and Kurt and find out what the sport of Powerlifting is all about.
Are you where you need to be? Having a sense of belonging no matter what you're doing and where you are is important. Having that sense of belonging creates purpose adds consistency and a form of comfort. Whatever you do and however you do it we hope you feel like you belong there.
It doesn't matter what you do everyone is going to hit a plateau. What matters is what you do about hitting that plateau. What changes are you going to make see can surpass it? What habits are you willing to change in your life so you can succeed? How much work are you willing to put into become better? These are all things you need to think about if you plan on taking it to the next level.
Weight lifting is a lot different than weightlifting for CrossFit. The requirements for weight lifting in both sports are highly demanding requiring precision, consistency, accuracy, strength, speed, power. If you want to be a good weightlifter CrossFit you'll need to become a good weightlifter first.
In this episode we sit down and talk with physiotherapist Quinn Taylor about training, Sports, rehab, and injury prevention in sports and CrossFit.
In this episode we sit down with owner of Cranked Energy Cheryl Zealand. Cheryl was a previous training client of mine for years and was always dedicated and hard-working. I never had to wonder if she was actually doing the work I gave her. She puts that drive into everything she does and now we get to hear about it in her daily life and into this natural energy bar company she's created here in Winnipeg.
I always wonder what new members to the gym or thinking. If they're excited and pumped to be here for if they're scared and wondering if they made the right choice. Listen to Sean as he talks about his introduction into the world of CrossFit.
The sport of weight lifting is dynamic explosive powerful and exciting. The requirements for being a good weightlifter are patience, consistency, passion, drive, and the ability to suffer. Do you have what it takes to be a good weightlifter?
Nutrition has so many aspects to it along with questions and fads. Alex will help break down some of those myths and fallacies.
The more you do something the better you get at it. If you're wanting to get better, you need to work on your weaknesses. This goes for anything and everything especially in the world of training. In the sport of CrossFit to become a well-rounded athlete you need to limit your weaknesses. Are you willing to put it in the work to take it to the next level?
Training with EMOM's is a great way to get stronger and fitter IF you're using them properly...