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 above 25 out of 30 days a month, you're going to see results. If you're doing it 50% of the time (15/30 days) you'll see less or minimal progress.

In the end, it's not about being perfect, it's about being consistent. Not every will be a great day in all aspects BUT you can try your best to maintain some consistency even on the hard days and still see results.

Here's a link to the M2 Performance Nutrition post I shared in our story and talked about.

https://www.instagram.com/reel/C84PHoIxkYb/?igsh=czZuZGQwOTMxdXpx

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.

It's a new year and some are still looking to find the right step to take with their health and nutrition habits.

The Four Pillars Are...

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.

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's Website: www.heartfeltholistic.com

Today was a little impromptu podcast with Mel Roer (check out episode #75 with her. It's a gooder).

Welcome to a Caffeinated Coach short format podcast!

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?

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.