Episódios
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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
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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! -
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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
SleepTo 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
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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
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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
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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
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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
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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
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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.
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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
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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
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