Better Than Yesterday....

Anytime someone says or thinks they're not seeing results (myself included), I ask If the 25/30 rule is being followed. 25/30x100 is 83%. If you're doing something 83% of the time, you should be seeing positive results when it comes to Sleep: 7-9 hours Nutrition: Tracking macros, eating home made single ingredient foods. Exercise / Movement: 25/30 days a month. If you're hitting the ab...

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...

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...

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 gaini...

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...

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 th...

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 Yeste...

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...

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...

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...

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 bac...

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 be...

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&n...

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 ho...

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 an...

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 m...

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 minut...

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 y...

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...

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 sou...

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 Pa...

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 mou...