The Sports Cave

TSC044: The Sports Cave Podcast – Episode #44

Well, that’s it.

T-Majid’s last show. To say we’re going to miss this guy’s an understatement. He’s been an integral part of the Pod since the restart last January, and we’re not sure we’ll see another like him, or his dislike of LeBron.

For the last show we’re discussing the Stanley Cup Final, the NBA final and of course we polish it off with some chat about the 11-game win streak Blue Jays.

So what happens to The Sports Cave Podcast moving forward? Well, take a listen, and we’ll fill you in.

What a ride!

The Beginners Guide to Weight Loss

With increasing health related diseases and sickness present in today’s world, it’s become even more important to live a healthy lifestyle. A lot of people struggle with weight issues and think hitting the treadmill for 30-45 minutes a day will help them become slim, but they couldn’t be more wrong. Inevitably the desired results aren’t achieved, so they give up.

I was one of those people. For 2-3 years my weight fluctuated between 185-205 pounds, mainly due to poor eating habits. My weight wreaked havoc with my mental stability, my personal life and my athletic ability. In May, 2012 I decided to make a change. I completely altered my nutritional habits, formed an exercise routine and began a three month journey to shed 30 pounds. In August of 2012, I achieved my goal. It was one of the hardest things I’ve ever done, but it made me a better person and has allowed me to become versed on the subject.

What you consume is the number one factor contributing to body fat gain or loss. It’s also the most overlooked, and the hardest habit to break for people who eat poorly. Fat loss is about calories in versus calories out. Most people live in a calorie-surplus world. That is, they consume more calories per day than their bodies burn. When that situation exists, the body stores that surplus in the form of fat.

The first step to effective weight loss is to change your eating habits to create a calorie-deficit. It’s a matter of calculating how many calories a day your body burns, and consuming less than that amount based on your fat loss goals. You might be asking, “Where does the body get it’s extra nutrition if I’m not consuming enough calories?”. The answer is: Your fat stores. Your body will begin to consume fat for energy provided you’re fueling it with the proper foods. If your calorie-deficit diet consists of poor food choices (refined sugars, poor carbohydrate and protein choices), your body will source nutrients from other parts of the body such as lean muscle itself. Providing the body with proper clean fats, complex carbohydrates and lean protein in a calorie-deficit situation is a surefire way to reduce body fat. However, there are other factors to keep in mind.

1) Consume food at regular 2-3 hour intervals. Yes, this means that you will have 6-8 meals per day. This method keeps your body fueled with proper nutrients, while requiring your body to continually work to process the food you’re providing to it; thus, re-igniting your metabolism. Most people eat larger portions, 2-3 times per day, and it does more harm than good. When the human body doesn’t receive proper amounts of nutrients after roughly 4 hours, it attempts to prevent starvation by consuming lean mass within the body (muscle), not fat stores.

2) Consume smaller portion sizes. With food consumption taking place every 2-3 hours, the requirement for larger portions is eliminated. Use the motto, “Eat until satisfied, not until full”. Drink water with your meals, and allow yourself 20 minutes to consume each meal.

3) Stay away from refined sugars, processed meats, and bad fats.

There’s an old saying “Abs are made in the kitchen, not the gym.”. While true, another key component to weight loss and an overall healthy lifestyle is proper exercise. For many people the idea of developing a good exercise routine sounds incredibly daunting. It’s not. Weights are your friend, and they like to be moved. For beginners, a great starting point are simple, compound movements. A compound movement involves many muscle groups working at the same time. Some examples are squats, bench press, pull-ups, and leg press. They’ll increase your heart rate and that means more fat burned! You don’t need to spend all day in the gym either. Your routine shouldn’t take more than 45 minutes, followed by 15-20 minutes of HIIT (High Intensity Interval Training). This type of cardio is not easy and if you frequent the gym, you won’t see many people doing it because it’s difficult to commit to. It entails short, all-out bursts followed by a rest period. In comparison to steady state cardio (remember running on the treadmill for 45 minutes) the fat-loss effects are mind boggling. HIIT is an anaerobic type of training that forces your body to burn fat to sustain the level of intensity being asked of it. Steady state cardio is an aerobic form of exercise, which tends to burn carbohydrates first, and can lead to muscle degradation.

The last key factor to weight loss is sleep. A proper night’s sleep (7+ hours) can contribute to your overall health in ways you never thought possible. Adequate sleep at night is linked to better body composition and a leaner body overall. Proper amounts of sleep can reduce inflammation, improve athletic performance and decrease stress levels. Most importantly though, this is the time your body uses to repair and recover from damage inflicted on it during workout sessions.

Nobody said these changes come easy. It takes work and dedication, but lead to a healthier, better way of life. The benefits include better immune system function, increased energy levels and a better attitude.

Oh yeah, two more things. Drink 8 liters of water a day, and stop drinking alcohol. Your body will thank you for it.


TSC043: The Sports Cave Podcast – Episode #43

What’s up Cave Dwellers? Terik and Lance are back with episode 43, and we’ve got some NBA right out of the gate. Will LeBron get it done in Cleveland, or does Chef Curry have what it takes to bring a championship to Golden State? Also, we discuss the NHL final and land on a quick, Bruce “Caitlyn” Jenner hit. Weird.

Check it out!

TSC042: The Sports Cave Podcast – Episode #42

Episode 42 comin’ at ya with a two man front. With Gosse MIA, Terik and Lance hold down the fort with a plethora of NBA chit chat. Are the Washington Wizards for real? Can anyone stop Golden State? What’s Terik’s big announcement? Find out now!

TSC041: The Sports Cave Podcast – Episode #41

What’s up Sports Cave dwellers? We’re back (albeit a little late) with episode 41. This time around we’ll greasy your sticky sports wheels with a little draft lottery chat, Toronto basketball Raptors chit, and finish it off with some NHL playoff banter.

Enjoy y’all, and see you in two weeks!

The Heart of the West


We’ve all got one, but how much of it are we really using?

There’s a Western Canadian hockey team that’s got 27 of them, all beating to the same rhythm. Lined up on that bench like soldiers going to war, ready to do whatever it takes for each other. Operating at max capacity, and it shows.

What’s not to like about the Calgary Flames?

They were written off before the season began. Referred to as bottom-feeders, eternal basement dwellers. Mike Cammaleri left for New Jersey. GM Brad Treliving dealt Curtis Glencross and Sven Beartschi in March. Hell, they lost their best player, Mark Giordano, to injury. Yet, they soldier on.

A kid with the nickname, “Johnny Hockey” is in a one-man race to win the Calder. No-name’s like Russell, Schlemko, Jooris and Bouma getting it done on a nightly basis. They’ve got a coach nobody wanted. Out of the NHL four years, now on the brink of Jack Adams status. Amidst all the criticism, they’re challenging. Not only for a playoff spot, but for home ice advantage.

It’s how they do it that’s impressive. No superstars, just blue-collar workers. Giving all they’ve got for the win, and for each other. They’re overachievers, but the best kind. The kind that’s easy to love. No luck here, just the intangibles. Grit, hard work, character. They arrive at the gunfight armed with knives, and still win. Their mascot Harvey, with his long red tongue hanging out, looks like he’s given 100% for god’s sake. Even if you aren’t a fan of the Flames, admit it. They’re fun to watch. Even Oilers fans can’t root against them. Yea, I know I’m supposed to be unbiased, but this is different.

The Flames are already winners. They’ve defied the analytical odds all season, force-feeding any stats guy his numbers and data. For Calgary and its fans there’s no collapse or result that ends in failure. If they make the playoffs, they’re winners. If they lose 4 straight in the first round, they’re winners. Narrowly miss the playoffs….yep, still winners. Even if the Calgary Flames lost every one of their last 8 games, the season is still a success.

So you can take your Corsi and possession rates and toss them right in the garbage, because there’s one thing you can’t measure.

It’s Heart. And this team’s got piles of it.


TSC040: The Sports Cave Podcast – Episode #40

Wow, 40 episodes!

This week we’re all over the NCAA March Madness tournament, the Canadian NHL playoff situation and finish off the meal with a very involved discussion about sports media. Toronto sports media specifically.

It’s longer than normal, but we think you’ll like it.

Have fun, and remember to sauce us a rating on iTunes.

It’s a new CFL

For Jeffrey Orridge, his dream job was to be the commissioner of a major sports league.

Now, he can add that to his impressive resume.

The CFL named Orridge the league’s 13th commissioner on Tuesday, replacing Mark Cohon who held the title for 8 years. The CFL isn’t new to the Queens, New York Native. He fondly remembers watching the CFL at home with his father when Warren Moon quarterbacked the Edmonton Eskimos in the early 80’s. His father instilled in him that Canada was a land of fairness and opportunity, in a time when a black quarterback wasn’t wanted in American football. Orridge, who is currently the Executive Director, Sports and General Manager, Olympics for CBC, has lived in Canada with his family since 2007.

He was responsible for CBC acquiring Olympic media rights through to the 2020 games and the 2015 PanAm/Para PanAm games. Now he’s responsible for the continuing success of Canada’s professional football league and more importantly, North America’s oldest sports franchise. Solidifying the stability of the Toronto Argonauts has to be the top priority for Orridge. The loss of the Argonauts would be disastrous for the league and a black-eye on the new commissioner’s stint in the CFL.

The good news for Orridge is he’s stepping into a relatively good situation.

There aren’t any teams on the brink of bankruptcy and there aren’t any stadiums falling apart. The league is in a good place. However, the growing concern is the future. With a fan base that’s growing older the league and Orridge need to find a way to entice a new generation into loving a great Canadian pastime. Orridge also brings a different perspective to the CFL. He’s the first American commissioner in the league’s history. The hope is that he can put a different spin on the league, one that hasn’t existed because his Canadian counterparts were still living in what the league was. Living in the past.

Mainly, the CFL needs someone who can find them a future. Someone who understands apps, smartphones and their marketing strategy. Someone who understands that the demographic they’re searching for lives through the connectivity of their devices. With all his accomplishments, a question still remains.

Is Jeffrey Orridge the man to lead the Canadian Football League into a new frontier?

The CFL certainly hopes so.


TSC039: The Sports Cave Podcast – Episode #39

Its a nasty time to be a Toronto sports fan.

The Leafs are awful, the Raptors aren’t much better, the Jays are injured and TFC is back to its ways of old. The lone bright spot, The Sports Cave Podcast of course. We’re back with a massive amount of sports talk. Beginning with a feel-good story from the Ottawa Senators, where Andrew “The Hamburgler” Hammond has single handedly driven the Sens up the Eastern Conference standings. We also talk about NFL free agency, and polish it off bantering about the Raptors woes.

We have a special guest on the show tonight. Andrew Selbie, a former Junior hockey goaltender, joins us from Sunrise, Florida to talk about a fantastic opportunity he had with the Florida Panthers.

Check it out, Sports Cave Dwellers.

Lance Phillips for 102.1 The Edge Sports Guy

Once again, our guy Lance has his hand in another project. This time, it’s a bid to become 102.1 The Edge‘s new Monday morning sports guy. This morning (Tuesday) he was on the station with a quick Leafs update. Listen to it here.


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