#101 – How to Start a Podcast | What You Need to Know!

As podcasts replace blogs we have been asked several times over the last month how to start a podcast. What we wish we knew, lessons learned and more. We answer those questions in this week’s episode and give you some insight into starting your own.


 
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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

  •  

Champ Community

Hear what other Champions have been saying about the Podcast
  • I’m a fan of information and value. There are only a few podcasts I rock with that are worth the time, JRE with Joe Rogan, Championship Lifestyle, Think Space with Joss Biggins, Gary Vee Audio with Gary Vee etc. We should be auditing everything, audit the BS out of your podcasts and your ear. I’m rocking with this podcast pretty much every day”
  • Paulwall2837 said “Genuinely get excited to listen! Great topics and great flow, Adrian and Sylvia definitely know how to keep you interested!”
  • The Stretch Therapist said “what a great time – informal, raw and just an all around good time.”
     

#100 – Freddy Gervasi — Grinding it Out in the Corners of Life | Real Estate, Rock and Roll, and CBD

Episode 100 and we couldn’t be more excited to share it. We are joined today by a man that wears more hats in a week than most do in their life. Real Estate Agent, Entrepreneur, CBD advocate and soon to be a band member.

Freddy Gervasi has taken the lessons learned while playing NCAA hockey and translated them into a championship lifestyle. Please enjoy this week’s episode and share it out!


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


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PREVIOUS EPISODES WITH CONNECTION


Follow Freddy

IG: @freddybender

Real-Estate: www.propelrealestate.com

CBD Company: www.masteryourwellness.ca


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

  •  

Champ Community

Hear what other Champions have been saying about the Podcast
  • I’m a fan of information and value. There are only a few podcasts I rock with that are worth the time, JRE with Joe Rogan, Championship Lifestyle, Think Space with Joss Biggins, Gary Vee Audio with Gary Vee etc. We should be auditing everything, audit the BS out of your podcasts and your ear. I’m rocking with this podcast pretty much every day”
  • Paulwall2837 said “Genuinely get excited to listen! Great topics and great flow, Adrian and Sylvia definitely know how to keep you interested!”
  • The Stretch Therapist said “what a great time – informal, raw and just an all around good time.”
     

#99 – Dr. Alex Ritza | Health, Biz, and Cycling


Hot off the Press!

We are joined this week by chiropractor, author, cyclist, and all around great guy Dr. Alex Ritza. We discuss his journey into medicine, hard lessons learned along the way and his love for cycling. We hope you enjoy this week’s episode!

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


Liked the Episode? Try Something Similiar.

Dr. Kevin Marryshow / Dr. Mike Prebeg


Follow Alex

www.dralexritza.com

@dr.alexritza


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 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

  •  

Champ Community

Hear what other Champions have been saying about the Podcast
  • I’m a fan of information and value. There are only a few podcasts I rock with that are worth the time, JRE with Joe Rogan, Championship Lifestyle, Think Space with Joss Biggins, Gary Vee Audio with Gary Vee etc. We should be auditing everything, audit the BS out of your podcasts and your ear. I’m rocking with this podcast pretty much every day”
  • Paulwall2837 said “Genuinely get excited to listen! Great topics and great flow, Adrian and Sylvia definitely know how to keep you interested!”
  • The Stretch Therapist said “what a great time – informal, raw and just an all around good time.”
     

#97 – Rachael Hunt — (The Self-Proclaimed) Queen of Toronto’s Gluten Free Scene

Welcome back Champs! Today’s guest is a savvy podcast veteran, a gluten-free expert, and the founder of Freedom Business coaching, a company dedicated to helping wellness entrepreneurs take their dream passion into a legitimate and sustainable business. Rachael Hunt is a Toronto based entrepreneur, who, after a surprise celiac diagnosis triggered a chain of events that have led her here. From founding Gluten Freedom Inc – a restaurant review site for those who can’t or choose not to eat gluten, to the Vibe Tribe podcast she has left behind the corporate mining world to follow her passion. We hope that you enjoy listening as much as we did recording. Please Rate and Review!


 
Subscribe by Email

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


Liked the Episode? Try Something Similiar.

AWE Legal -Business Entrepreneurs


Follow Rachael or The Vibe Tribe

Website

@freedomrachh

Vibe Tribe Podcast


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 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

1:31 – Best GF Pizza in Toronto

4:00 – Rachel’s Biz / Podcast

4:30 – GF Expert – Her Gluten Story

8:00 – How Rach ended up in Toronto

13:30 – What is Celiac – What Does it Mean? How Does it Present?

19:45 – Celiac Testing – The Seemingly Backward System

22:30 – A new found passion

23:15 – Gluten Freedom Week – A Short Foray into Event Planning

Champ Community

Hear what other Champions have been saying about the Podcast
  • I’m a fan of information and value. There are only a few podcasts I rock with that are worth the time, JRE with Joe Rogan, Championship Lifestyle, Think Space with Joss Biggins, Gary Vee Audio with Gary Vee etc. We should be auditing everything, audit the BS out of your podcasts and your ear. I’m rocking with this podcast pretty much every day”
  • Paulwall2837 said “Genuinely get excited to listen! Great topics and great flow, Adrian and Sylvia definitely know how to keep you interested!”
  • The Stretch Therapist said “what a great time – informal, raw and just an all around good time.”
     

Just Breathe – Why Taking a Breath is Still Underrated

It’s funny to think that a biological process that is necessary for survival is underrated, especially one that occurs automatically with no mental energy required. We inhale and exhale 12 – 16 times a minute, for as long as we live and rarely give it a second thought. 

And that is the problem. 

Breathing is rarely discussed in fitness or sport and our idea’s surrounding it are often ill-informed. If you had the opportunity to experience or practice breathing growing up thank your parents for their progressive approach, it was likely born out of yoga or meditative practice, both of which have only recently entered the mainstream. I have always been cautiously skeptical of most aspects of spirituality or alternative thinking, the byproduct of living in a traditional home in a small Northern community with a mother in healthcare. I wanted science and hard facts told by someone in at least a Halloween costume lab coat – that’s a Bill Burr joke – and that sector was not distributing any information. It meant I was breathless for a long time.

At the beginning of the article, I mentioned breathing as an action our nervous system performs subconsciously, which is true. But, we also now know that we possess the ability to manipulate our nervous system through breathing, more specifically the vagus nerve which plays a major role in our nervous system regulation. We can influence our present state by altering the frequency and type of breaths we take. This, in turn, impacts our cortisol (stress hormone) release. We can decrease Cortisol by (1) reducing the number of breaths per minute and inhaling deeply into our diaphragm. Or increase it by taking more rapid, shallow breathes. These changes in hormone release have a direct influence on our emotions, attitude, decision making, and productivity.

So, how do you breathe?

For most of us, rapid and shallow breathing is our default. Years of bad posture, minimal movement, and high-stress levels have turned us into a walking state of panic, think movie chase scene where the main character stops in an alleyway, almost hyperventilating. This type of breathing contribute to excessive stress hormone release, fatigues us faster and increases the likelihood of illness. It also wreaks havoc on our mood and emotions, making us miserable to be around.

For the record this has never happened when I have attempted to impersonate a peacock.

My friends have a funny term that they will use when I get upset, it’s the peacock. The reason is probably obvious, I do my very best impersonation of the bird, puffing out my chest, pulling back my shoulders, flaring my arms slightly and becoming as big as possible to respond to whatever has upset or frightened me. This is actually a very primal threat response so I imagine they also do it, or, maybe I’m just lower on the evolutionary scale than the average human. Then, the moment passes and we all have a laugh at my expense. The overwhelming majority of the time it turns out to be a situation that was nowhere near qualified that response. I am always envious of individuals that remain level-headed throughout all situations never letting their emotion get the better of them and refusing to rise to the bait.

Monitoring emotional responses to life and work problems is unbelievably beneficial, arguably vital. Negotiation, problem-solving, and people management are all skills that work best when you remain level-headed and clear thinking. In a previous article, I mentioned a few employers I had worked for in the past and how their response to problems trickled down and impacted the rest of the company – unfortunately not for the better. Calm is contagious and breathwork is a crucial part of maintaining that calm. The number of studies examining breath and the effects on the nervous system have risen dramatically over the past few years. ‘Breathwork therapy’ is being used to help with depression, anxiety, emotional and pain management amongst other things.

In addition to helping with emotional management, breathing can have a major upside for performance in both the business and athletic arenas. Several top entrepreneurs credit meditation and breathwork as one of their keys to success, Tim Ferriss, Scott Amyx, Laird Hamilton are all strong advocates of intentional deep breathing. Onnit founder, Aubrey Marcus, believes so strongly that he dedicated an entire chapter in his latest book to educating and implementing breathing as a method for dealing with overwhelming situations. It’s easy to do, immediately implementable and has tangible benefits.


A How To Guide

  • A quick and easy drill to help understand the difference in styles of breath involves your two hands and the floor.
  • Lie on your back, place one hand on your sternum, and the other on your belly button.
  • Inhale normally and notice what hand rises, it will likely be the one on your chest.
  • Now inhale through your nose and focus on the pulling the breath down into your belly.
  • The bottom hand should start to rise as well. Continue breathing slowly (5-7 seconds/ breath) until the top hand is still and only the bottom rises.

Ma, Xiao et al. “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults” Frontiers in psychology vol. 8 874. 6 Jun. 2017, doi:10.3389/fpsyg.2017.00874