Healthy Substitutions – How to Make Your Favourite Foods Work for You

We all have our favorites – things that we love eating and want to eat all the time but know that as delicious as they are they may not be supporting our bodies and promoting high performance in the way we want. We believe that you should fully own your indulgences, if the moment, and food, really mean something to you then eat it. This article is focused on the smaller things, the decisions that added up make a big difference but with a few simple switches go from hindering to helping.

Cream and Sugar -> Coconut Oil / MCT Oil / Alternative Milk

We love coffee, it starts our day, fuels our meetings, and settles down on a Sunday with us to read a book. Chances are you do as well, and unless you enjoy your coffee black chances are high that you add cream, milk, or sugar to your cup of joe. We are suggesting a switch from traditional dairy to alternative milk (almond, coconut, or macadamia being our favorites) this will help reduce inflammation associated with commercial dairy products. We also love adding coconut oil or MCT oil for a little brain boost, they also slow down the caffeine release which can help in avoiding jitters or crashing.

Traditional Potatoes -> Root Vegetables

We do believe that potatoes have gotten a bit of a bad rap of late, but it’s also their own fault for being so delicious when thinly sliced and tossed in a fryer. As much as we love a bag of salt and vinegar chips having them all the time can be a problem. Our suggestion is to give the root veggies some love, sweet potatoes, yams, turnips, beets, cauliflower, squash. In addition to being having a lower glycemic index, they contain more fiber and boost a different nutrient profile which is important for your bodies overall health. They are also delicious and in-season at your local farmers market.

PC:Ryan Vilaca

This last point may come off as blasphemy, how dare you eat a burger or wrap without a bun but hear us out. Traditional buns and wraps are often highly processed and refined, making a transition to a lettuce bun or green wrap is a great way to avoid these unnecessary carbohydrates, especially if you are sticking to a Paleo-esque diet. It also means you get the full taste of the ingredients, they do not become muffled under a far too large bun.

#78 – Matt Basile — From Corporate Advertising to Cuban Sandwiches | The Creation of Fidel Gastro’s

Our guest this week brought a lot of laughs, as well as a lot of insight to the fruition of a Toronto- based street food brand. Matt Basile, the creator of Fidel Gastro’s shares his journey from leaving a corporate job to selling sandwiches off of a food truck. We discuss the evolution of the food industry, fighting; and how to find work-life balance. He shares stories from his childhood and his connection with family traditions, his education in Advertising and English, his experiences working in different kitchens, his knowledge acquired from working in a butcher shop, and how lifestyle plays a key role to sustaining healthy energy.  He talks about different personalities in the Food Industry such as Anthony Bourdain, and how food is a vehicle for interesting content. He speaks about the parallels of running a kitchen and combat sports that include; sacrifice, perseverance, endurance, focus and the importance of being calm under pressure. We enjoyed having Matt on the podcast, and creating awareness about his new book Brunch Life, which can be found at Chapters, Indigo and Amazon- it is the #1 Best-Seller in the Brunch Category.

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This Podcast is Brought To You By

Our Mothers

Thanks to Karen and Anne for bringing us into this world and keeping us alive long enough to screw it up ourselves.


Biosteel Sports Nutrition

Biosteel Sports Nutrition is a Toronto based company, and a leader in high-performance sports drinks for professional athletes and everyday champions alike.

A product created out of necessity and is trusted by athletes like Connor McDavid, Brooke Henderson, Rosie MacLennan, and Andrew Wiggins. They have a full line of products, including their signature High-Performance Sports Drink and Advanced Recovery Formula Protein plus a brand new rooster of Biosteel Green Powder.

Living like a champion requires championship nutrition and there’s no one we trust more.

Enter Promo Code – ChampLifestyle at www.biosteel.com for 15% Off the Next Order


truLOCAL

We care about food…a lot, and after having TruLOCAL on the podcast we were stoked to throw a couple of their Ontario raised steaks on the BBQ. We loved them and couldn’t wait to try the rest of their amazing products and wanted to give you a chance to try them too.

To celebrate our new partnership head over to truLOCAL.ca and use the code word CHAMPIONSHIP10 for $25 dollars off a regular box! We don’t think you’ll be disappointed.

Show Notes

  • The Story of the name – Fidel Gastro (6:30)
  • Matt’s Advertising Background (9:00)
  • The Aspects of Fidel Gastro (12:30)
  • Ask for Forgiveness, not Permission (14:00)
  • The Start of Matt’s Company (17:00)
  • Lisa Marie (20:00)
  • Matt’s Childhood Relationship with Food (22:30)
  • The Process Behind Menu Creation (26:00)
  • Creating Company Culture in a Transient Work Place (31:30)
  • The Rise of Chef Popularity (37:00)
  • Anthony Bourdain (41:30)
  • Boxing – Matt’s Journey back to health (42:00)
  • Matt’s outlook on Connor vs. Khabib (52:00)
  • How Combat Sports have Improved Matt’s Performance in Kitchen (59:00)
  • Champ Rounds (1:03)
  • Vesuvio’s Pizza – Matt’s Pick for the Junction’s Top ZA

Slow is Smooth, Smooth is Fast | Why Rushing is Killing Your Results

Slow is Smooth, Smooth is Fast. This motto is credited to Navy Seal team, for those who don’t know the Seals are a branch of the US Military, known most recently for the role they played in Iraq and Afghanistan. Movement under moonlight, off-paper assignments, and brutal efficiency are the trademarks of Seal warriors in modern time.

I’ve been thinking about this concept more having just finished reading Extreme Ownership (Jocko Willink and Leif Babin). It was a concept they discussed at length, particularly in relation to urban combat when the enemy has blended into buildings and behind corners. I’ve always been interested in combat, likely why I eventually found fighting, I think it’s the immediate and brutal feedback loop that I appreciate so much. You have an opportunity to pick your beliefs and tactics and find out almost instantaneously if you made the correct decision.

BJJ
Young Adrian – Choking People Out While Wearing PJs

Brazilian Jiu-jitsu is another beautiful example and less final example. A ground fighting art, BJJ, was designed to help smaller opponents dominate bigger ones in both self-defense and sports situations. It involves a series of pinning holds, similar to wrestling with joint manipulations and oxygen/ blood flow restricting chokes. My objective is to control your body with my own in a way that gives you no option except submission.

The sport works on a hierarchy of positions, each progression provides me with more attacking options and you with fewer until the only option is to submit or damage. 

I wholeheartedly believe it is the most effective system of self-defense in the world and everyone should spend time on the mat learning the art. The decisions you make and philosophies you subscribe too are probed, attacked and either stand fast or become overrun. What is important within this system is a smooth transition between the positions and attack, seamlessly applying pressure and relieving it. The trademark of an inexperienced grappler is the jerky, disruptive floundering – think live sports with a bad internet connection – “he has the ball….penalty for bl…that’s all folks” you get the idea. They rush the decisions, completely botch the movements and as a result, end up in defensive positions.

Life is really no different and I was reminded of it last week in a mildly painful way – which is usually the best way to learn a lesson. I was heading out of the city and knew I would be stuck in some degree of traffic purgatory, in an attempt to make the trip bearable I headed to a local coffee shop to grab something for the road. While waiting for my order I checked my email, waiting in the inbox was an unexpected “disaster”. Worried that I needed to handle it immediately before getting in the car I hastily squeezed a lid onto the cup and took off down the street hammering out a response on my phone.

Fast forward fifteen seconds…

I don’t notice the pile of branches a landscaping company had piled up, half tripped, regain my balance only to have my entire cup of scalding hot java wash over me like a mini-tidal wave, my phone goes tumbling to the pavement – thank you KB for forcing me to put a case on it – and I am now standing in the middle of the sidewalk covered in coffee searching for my cell phone and looking by all accounts like a proper jack ass. All because I started rushing up the self-created mountain. Painful lesson learned, I didn’t address the email, because I had to stop back at the house and change, I didn’t get a coffee for my torturous drive because it was lying on the pavement, and I didn’t get to my appointment in time because I wasted 5 minutes on this debacle, which meant the session started late and with a sour taste. Several hours of my day were affected by the one rushed decision.

Coffee Spill

As inconvenient as all of this was the real concern is the speed of decision making, the way my brain went from slow and smooth to a runaway car in mere moments. If my decision making slows down I thoughtful but the lid on my cup, which means it’s less likely to spill, my head is up on the walk and I avoid the branches. my phone stays in my pocket and my clothes remain dry and clean.

The control we exhibit over our mind is what’s important, our physical actions are a by-product of out internal state so I challenge you to take a more critical examination of what is happing inside and how your body is reacting before thoughts run rampant and poor decisions follow. When the uncomfortable notification comes in what happens to your breath? What about your posture? Heart Rate? General anxiety levels? We are constantly being pressured to react, to play defense and respond immediately, when what we really need to do is slow down, move smoothly.

Slow is Smooth, Smooth is Fast. 

#77 – Sarah Mariano — The Stretch Therapist – From Waiting Tables to Will Smith | An Underdog Story

Our guest this week was all energy, even after the microphones turned off we spoke for another hour! Sarah Mariano, known better as the Stretch Therapist shared her journey from sales to personal training to founding her own company. She shares how she leveraged social media, the lessons she has learned and what is next on her journey. We loved having her on the podcast and bringing awareness to her #roadtotherock campaign. 

Subscribe on Itunes

Subscribe on Stitcher

(Loved Us? Hated Us? Rate and leave a review here)


This Podcast is Brought To You By

Our Mothers

Thanks to Karen and Anne for bringing us into this world and keeping us alive long enough to screw it up ourselves.


Biosteel Sports Nutrition

Biosteel Sports Nutrition is a Toronto based company, and a leader in high-performance sports drinks for professional athletes and everyday champions alike.

A product created out of necessity and is trusted by athletes like Connor McDavid, Brooke Henderson, Rosie MacLennan, and Andrew Wiggins. They have a full line of products, including their signature High-Performance Sports Drink and Advanced Recovery Formula Protein plus a brand new rooster of Biosteel Green Powder.

Living like a champion requires championship nutrition and there’s no one we trust more.

Enter Promo Code – ChampLifestyle at www.biosteel.com for 15% Off the Next Order


truLOCAL

We care about food…a lot, and after having TruLOCAL on the podcast we were stoked to throw a couple of their Ontario raised steaks on the BBQ. We loved them and couldn’t wait to try the rest of their amazing products and wanted to give you a chance to try them too.

To celebrate our new partnership head over to truLOCAL.ca and use the code word CHAMPIONSHIP10 for $25 dollars off a regular box! We don’t think you’ll be disappointed.

Morning Routines | Three Steps to a More Productive and Effective Day

Lemon water .png

I woke up on the wrong side of the bed. How many of us have heard someone we know walk into a room, sit down with a full body sigh, slump back and utter that statement as if the bed has a right side. They offer it up as a declaration that anything miserable they do that day isn’t their fault, after all, they woke up on the wrong side of the bed.

Maybe you’ve been that person, it can easily happen. A late night at an undesirable work event, a missed alarm clock, a stubbed toe on that cabinet you keep promising to move, spilled coffee on your shirt fumbling for your keys and you’re not far away from the wrong side of the bed.

We have the remedy, we can’t promise that you’ll never have another ‘terrible’ morning but establishing a routine will go a long way in avoiding beginning your day with misery. It acts as a primer, creating a clean slate starting point.

We have highlighted our Top 3 daily primers, these are activities that we do every single day, regardless of location or situation. If a zombie apocalypse comes we refuse to run until after our 15-minute routine. These are the things we notice to be effective, for you it may be something else and that’s fine, the modality matters less than the commitment to starting your day in a specific way and before you say you don’t have time in the morning, you don’t have time not to. The entire process takes 10 minutes tops and can drastically improve your productivity and focus throughout the day, we think it’s worthwhile making the time.

  1. Water First – This might seem like a silly start but it has been hugely beneficial, we make sure to start our day with 500 ml of water, if possible, with a squeezed lemon and a pinch of sea salt. Most of us do not drink anywhere near enough water during the day and often the first thing we put in our body is that sweet, sweet coffin – thanks Johnny T for the word. We love coffee as much as the next person but it is a diuretic and after 6-8 hours of not drinking any fluids your body is dehydrated, the last thing it needs is a substance that will compound that issue.
  1. Journal – This is a public thank you to whoever created the 5-Minute Journal. If you are not familiar with the product it is exactly that, a journal that takes 5 minutes to complete at the start of the day. Beginning the day with gratitude and planning has been HUGE in setting our days up for success, as woo-shoo as it may sound reminding yourself that life is an amazing gift every day for a few minutes creates a shift in mindset. The quiet time in the morning always you to prioritize the 2-3 things that are truly important for that day before the noise creeps in.
  1. Cold Plunge – If you are not familiar with Wim Hof, stop reading this and google his name. The man is an absolute savage when it comes to body manipulation in extreme temperatures, he holds the record for longest time in ice water. Although we have no intention of challenging him for the title, starting the morning with 30-60 seconds of frigid water is an amazing wake-up. It is also beneficial for your immune system, has been shown in some studies to potentially boost testosterone in men. Perhaps, most importantly, it presents you an opportunity to get your first win of the day under your belt, like Vince Lombardi said ‘winning is a habit”. Completing a difficult task early in the day is a great way to set yourself up for success on everything else you encounter.