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

Thanks for listening and stay safe 

Coach Paul

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 [email protected]

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