This was such a treat to sit down with all 3 owners of the Corner Market to talk about how all 3 of them got together, how the Corner Market came to be and how they've continued to thrive through the pandemic.We start by discussing how Jay and Christine met for the first time as well as they're "intimate" first date.  Then we find out how Jay and Billy hooked up early in life and then reconnected in early adulthood.  Billy  dives in to the rise of his pizza creation abilities, and  Christine describes how she always wanted to open up a taco business (a proclaimed mid-life crisis by Jay, ha!).Their humility and willingness to experiment led to early success once they took over the restaurant.  From the start, they empowered all of their employees to create and collaborate new dishes.  Christine says "it's not encouraged but expected".  Nothing is off limits, just "do it".  The worse that can happen is they scrap it if it doesn't taste good!  We dive into the power of social media not only from an advertising perspective but from a food creation perspective as well.  Many times they've asked their following to suggest dishes they'd like.The banter between these 3 is second to none.  The more and more you listen to them talk, the more you understand why their restaurant has become so successful.  They're passionate.  They care.  They give their customers their everything they have every single day.  They show up.  They make each experience special.  And they make the most bomb food in town.We can't thank Christine, Jay, and Billy enough for taking time out of their busy day to sit down and record this epic episode with us.  You guys are awesome and have brought so much deliciousness to Holliston that we're all incredibly grateful for.  You 3 are amazing.  Keep rocking it!Be sure to support them on social media (including Billy), and if you haven't checked them out yet, be sure to get a taco, pizza, burrito, WHATEVER the next time you're looking to eat out!https://cornerofdelicious.com/https://www.facebook.com/cornermarkethollistonhttps://www.instagram.com/cornermarketholliston/https://www.instagram.com/billy_the_pizza_man/P.S. Maybe one day we'll get to see Nacho Libre and Fatties and Skinnies come to fruition...

Firewall Fireside Chat

Christine, Jay, and Billy | The Corner Market Owners | Episode 74

This is a very exciting episode as it was the first time we went remote!  On top of that, this was also the first time we ever had a doctor on our show.Dr. Zach Moran is not your typical doctor for a couple of reasons.  The first being that he's insanely fit, and the second being that he's not an MD.  Dr. Zach is a Naturopathic Doctor which specializes in a more holistic approach compared to traditional medical practices.We start by diving into how Zach and I met and how our friendship grew through fitness.  Zach also explains how he found this unique field he decided to pursue and why he liked this approach over the conventional system.Zach practices what he preaches.  He was an unbelievable college wrestler and at one time a top tier CrossFit athlete.  Here's a video of him setting a handstand walk (more of a run) world record at the CrossFit Regionals in 2015.  Fast forward to 8:54:00 to see it!  https://www.youtube.com/watch?v=p6lgWcKJQm8&ab_channel=CrossFit%C2%AEAfter a little bit of an introduction, we get into some pretty fascinating topics!  We start discussing anti-aging beginning with the common saying "don't get old!" or using age as an excuse.Dr. Zach gives some pretty amazing tips for anyone to use during the pandemic when it comes to defeating a sedentary lifestyle or how to just practice living healthier in general.  We also dive in to different eating styles such as intermittent fasting and ketogenesis.  He introduces a word I had never heard of "autophagy" explaining how the body can activate this clean out process through intermittent fasting.Later we shift gears towards our shared belief in the most effective exercise which is high intensity exercise predicated on flexibility and proper mechanics.  Zach also explains how EPOC (Excess Post-Exercise Oxygen Consumption) plays a major roll in its efficacy.Throughout the conversation we keep touching on Zach's 3 pillars of health:Nutrition/HydrationSleepExerciseAt the very end of the show, Zach shares with us the 3 exercises he thinks are the best and lays out exactly why he chose these three: squat, plank, pull-up.Following the top 3 pillars of health, Zach presents a second tier he believes are the next 3 things to focus on once you have a good grasp on the first 3:BreathingDaily Cold Water ExposureFasting/Supplementation Zach gives some really good insight into each of these pillars in the second tier and supplies a bunch of references which we've linked at the bottom of this description.  Like Zach tells his patients, "The mouth is made for eating.  The nose is made for breathing".  One of his many tips he drips in throughout this nearly 90 minute episode!We can't thank Zach enough for coming on the show and educating so many in the Firewall community and beyond!  Below are links to everything we mentioned throughout the recording including where you can connect with Zach.We'd love to make a new segment on the Firewall Fireside Chat where you can ask Zach any questions you might have and he can give you his best educated answers.  Be on the look out for a post regarding this Firewall!James Nestor https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615Wim Hoff https://www.wimhofmethod.com/Zach https://www.facebook.com/zachary.moran.315Zach https://www.instagram.com/moranz4/

Dr. Zach Moran | The 3 Pillars of Health and Much Much More | Episode 73

This was potentially the most informational recording we've ever done.  JayJay is an open-book as you'll be able to tell very early on in the interview!The majority of this podcast is me (Bucky) learning all about autism.  Even if you know someone who has autism, JayJay gives an incredible perspective from an autistic person's point of view being an autistic person herself and teaching autistic individuals too.  JayJay also dives into the "spectrum" of autism describing how we should start thinking about it rather than how we're probably thinking about it currently.I found this whole episode absolutely fascinating, and I hope you do too!  JayJay, I cannot thank you enough for coming on the show and being such an absolute bad-ass.  We'll definitely have to link up for another episode as there was so much we didn't have the chance to touch on.  You rock!

JayJay Mudridge | What Actually is Autism? | Episode 72

Don&apos;t worry.  The episode isn&apos;t dark as the title makes it seem.  The title reflects a specific speech Matt shared with his church group years ago that you&apos;ll hear about in his interview.This was a very powerful episode.  This was the first time we interviewed a guest who discusses their personal experience with mental health as well as tools to overcome its hurdles.Matt is an incredible human who we can&apos;t thank enough for coming on the show and talking so openly about something so many suffer from.  Knowing him now, you would have never guessed he could have even been in such a dark place in his life years ago.  What makes this episode so great is Matt&apos;s transparency through what many have difficulty expressing.Matt paints a detailed picture on what it&apos;s like to suffer from anxiety and depression.  Although it may sound like this episode is going to be sad, it&apos;s actually quite the opposite!  Matt is a very upbeat and positive individual who has learned how to deal with his mental health over the years and wants to help others too.  If you or anyone you know needs someone to talk to, shoot Matt a call!  He loves sharing his experiences to let people know they&apos;re not alone.

Matt Putvinski | Why I Hate Myself | Episode 71

For those of you who know Tracy from Firewall, this episode is going to absolutely shock you.   Believe it or not, at one point in Tracy's life she was over 200lb... I know I know, you think I'm talking about a different Tracy but this is her real story!Along with an incredible weight loss journey, Tracy shares with us so many other unique aspects about her life.  It's no surprise to anyone that she looks the way she does now from all of the effort and works she puts in daily at the gym.  She applies her obsessive personality positively to so many things other than just fitness.I think one amazing thing about this woman is how she's truly turned what many could view as a weakness into a strength.  When Tracy sees something she likes she dives all in.  She's done this with family, with fitness, with her career, with her hobbies, everything!I loved recording this episode with Tracy because I got to see a side of her I don't usually get to see when I'm coaching her at the gym.  Thank you so much for sharing everything you did with us, Tracy.  You were an absolute blast to have on the show, and I hope you had as much fun recording this as I did!P.S. Here's an awesome write-up bodybuilding.com did on Tracy 10 years ago: https://www.bodybuilding.com/fun/body-transformation-record-breaking-determination.html

Tracy Jansen | From Chicken Fingers To Baby Carrots | Episode 70

Today's episode was inspired by conversations I recently had with different members about the same problem.  I lay out a few potential solutions and prioritize them as such:1. RecoveryNutritionSleep2. PacingOptimal PacingHeart Rate Tracking3. TechniqueSpeaking with 0 scientific evidence to back this claim, if I were to guess, the first two topics represent 99% of most people's solutions to the "out of breath" problem.  The 3rd is probably extremely rare and highly unlikely to be the problem.Hope you enjoyed it and took some value away!

Why Do I Keep Getting Out of Breath? | Episode 69

This is one of the most powerful episodes we've ever recorded.  Tony's honesty and self reflection creates an unforgettable message.  He inspires hope into so many based off of the experiences and suffering he's gone through to get to where he is.We're going to let Tony do the majority of the story telling, so this description is going to be brief.  The entire interview is filled with resiliency, turning bad choices into opportunities, and so much more.  There are a few times in the show where Tony gets a bit emotional explaining some "Ah-ha" moments he's had through his life mainly involving his children.Tony's lived an incredibly unique life and now has 4 children who are all grown up (currently between the ages of 26-30).  To sum up Tony's life, he knew he was gay since he was about 10 years old.  He came out when he was deployed overseas in Guam with the Air Force.  When he got back to the States, he met a woman who was his soul mate.  He always wanted kids and they actually ended up getting married and having their 4 children together.  Tony dives deep into this throughout the middle and end of the podcast.We cannot thank Tony enough for sharing all of the information he did.  We think this episode is going to help a lot of people out especially if you're someone who's suffering from something that happened to you in the past.  Tony is courageous.  He talks about his philosophy on life and how that led him to becoming a Buddhist too.  Tony, your openness and honesty are envious.  There's so much to be learned in this episode, and we hope you can take away just one thing from Tony's experiences.

Tony Lulek | How Overcoming Addictions Has Shaped Him Into The Amazing Person He Is Today | Episode 68

Don&apos;t let the title of this episode mislead you, Audrey is so much more than a weight loss machine.  Not only does she know how to set a goal, hold herself accountable, and have an unfathomable drive to accomplish whatever she sets her mind to, she also learns from her journeys which is an extremely undervalued attribute these days.We know this is a long one but it&apos;s definitely worth getting to the end!  Audrey provides some incredible gold nuggets as it relates to weight loss mentality and what she&apos;s learned through her experience.It was so fun to sit down and chat with Audrey!  This episode can be split up into two segments.  The first 45 minutes are dedicated to a lot of Audrey&apos;s childhood, family dynamic, work career (from divinity school to nanny to farmer), and wife, Audra, with the second half of the episode being committed to sharing her INSANE weight loss story.Audrey grew up in Weymouth and then went to Wellesley College.  She talks about her younger brother who was challenging at a young age especially with her being 8 years older than him.  She describes a really cool story about how her brother found Karate at an early age and now owns a studio!  We also dive into her career path and how she seamlessly jumped from one career to the next.  Towards the end of this segment, she describes her first date with her now wife, Audra.This woman went from weighing 298lb to 190lb IN LESS THAN A YEAR!!!  She wasn&apos;t an overnight success.  Growing up, Audrey always struggled with her weight.  She had done a lot of yo-yo dieting which kept resulting in her weighing more than when she started after the diet ended.  The best part about her weight loss story is towards the end as she&apos;s nearing 190lb. She came to the realization that it&apos;s not actually about the number going down on the scale that mattered.  What mattered (and still matters to this day) is how she felt, how she could interact with her son, and how she could use her body to do things she never thought possible.We are so proud of you Audrey.  You&apos;ve come so far not only physically but mentally as well.  We cannot wait to see what the future has in store for you!  Thank you so much for taking the time out of your hectic schedule to sit down and chat with us, you&apos;re the best!

Audrey Fergason | Down Over 100lb In Less Than A Year | Episode 67

When you&apos;re listening through this podcast, there&apos;s only going to be one word going through your head and that is: WOW.What this woman has accomplished given everything that&apos;s happened to her is nothing short of a miraculous triumph.As many of you know, Hanh owns and operates a massage therapy studio right here in town named Tough Love Massage. The name does not only accurately describe the types of massages she and her employees give, the name is also a metaphor for Hanh&apos;s life.  It&apos;s been tough with a lot of love.Hanh gives a great perspective on life when she tells about how her family moved from Vietnam to the United States (spoiler: they thought the whole process from beginning to end would only take a few weeks and it ended up taking 3 years).She developed a hard work ethic at an early age preparing meals for her massive family at just 10 years old.  Once Hanh arrived in the States, she carried that work ethic with her.  After settling in Kentucky temporarily, Hanh moved up to Boston.There&apos;s a dark part of this episode where Hanh breaks down the deep depression she fell into back in 2011.  Believe it or not, that depression is ultimately what led to her opening up Tough Love Massage in the first place.Anyone who has ever met Hanh knows she is no stranger to hard work and will do whatever it takes to not only succeed but to thrive!  Recently, Hanh just purchased a commercial building out in Worcester where she plans on opening Tough Love Massage 2!!  We could not be more excited or proud of this woman for starting a second location.  We&apos;ll send you all the support we can!Hanh, we can&apos;t begin to thank you enough for being so open, authentic, and straight up real through these 75 minutes of amazingness.  We are beyond grateful to have you in our community and to support you however we can.

Hanh Richardson | You NEVER Know Someone's Story | Episode 66

"Distance Makes the Heart Grow Fonder"Today's episode stems from Jessica Kerchner who asks: What's going to happen to our strength and muscle mass during all this down time away from weights?We give potentially an answer that you wouldn't necessarily expect us to give.  The majority of this episode was dedicated to focusing not what on you can't do/what you're going to lose but what you CAN do/what you're going to GAIN.It really all comes down to a matter of mindset and goal setting.  Start with the basic question of: what can you control right now?  From there, determine something you somewhat like doing or would like to develop.  Then, find your baseline.  Set a goal.  Make a plan of attack and then... ATTACK!!!If you have any questions about this episode or how to set a goal and attack it, MESSAGE US!!!  We would love to help out however possible to keep you motivated and active.  Text Bucky at 7742179756 or Dave at 5088176625 for some assistance!!Keep those questions comin'!

How to Turn the Quarantine into a MASSIVE Opportunity | Episode 65

Anastasia asked us "How are WE doing during this quarantine?"Dave starts by answering and I (Bucky) follow.  It's safe to say that we have had a lot more time on our hands than normal times when we're usually consumed with everything and everyone at Firewall.  Although we're pretty relaxed with everything right now, we weren't originally.Towards the back half of the episode, we dive into what we miss the most about normal times many people listening to these will most likely connect with.We love hearing questions from you all!  We do the best we can in each recording to provide as much perspective, positivity and value as we can to the community.  Keep em' comin'!

How We're Getting Through The Quarantine | Episode 64

This episode answers another couple of questions asked from one of the amazing members of Firewall.  We start by answering Dave Menapace's question where he asked what are our favorite/least favorite workouts.  Here is a list of what Dave and Bucky say:FavoritesDave: Karen, Kelly, NancyBucky: Fran, Murph, King KongLeast FavoritesDave: Fran, The SevensBucky: Kelly, EvaFavorite to Program for FirewallDave: JackieBucky: HelenAfter we reminisce for 25 minutes on some soul-crushing workouts, we answer Mark Fynes's question who asks how we go about programming for the members at Firewall.We hope you enjoyed this episode!  Keep those questions coming.  We'd love to give you some answers with a little entertainment!

The BEST and WORSE CrossFit Workouts and Programming Style | Episode 63

On this episode, Bucky sits down with Dave to discuss nutrition.  The original question came to us from Deb Kemmerer about a Bone Broth Fast.  We dove into that topic for the first half of the recording and then shifted gears into the rabbit hole of Dave's experience with nutrition!Our goal of this discussion was to have our members take away some helpful tips they can use to make clean eating a little easier during the quarantine.Here's a list of everything we touch base on during this 45 minute episode:Bone Broth CleanseIntermittent FastingKeto DietCounting MacrosDave's Nutrition JourneyDave's Nutrition Study MaterialsQuarantine Nutrition Tips!Dave also reference a thought leader who he predominantely looks at and follows when is comes to healthy eating and living.  The author's name is Max Lugavere.  Two books Dave highly recommends reading by him are "The Genius Life" and "Genius Foods".  He also has a podcast you can find here: https://www.maxlugavere.com/podcast-1

Getting Through the Quarantine WITHOUT Putting on the "Quarantine 15" | Episode 62

Liz grew up in an incredibly small town in New York called Summit where literally everyone knew everyone.  The town is made up of just over 1,000 people!  You&apos;d never expect her rural beginnings based off of where she is now.  Although she currently lives in Framingham, she does say that one day her and her husband hope to move back to a rural area.Liz grew up thinking she wanted to go into medicine.  She even contemplated going to veterinary school!  When she finished up junior college and transferred to Duquesne, she left feeling a void from sports which led her to go down the path of sports medicine.Once she continued her schooling at University of Pittsburgh, she had her whole life plan in place until she stumbled into a man named Dave who she ultimately ended up marrying.  After graduating college, the country was in the peak of the 2008 recession.  Her and Dave found themselves moving towards the Boston area in search of jobs.Liz had an incredibly early exposure to CrossFit through her Master&apos;s program in 2008.  That was the first time she heard about it.  She then began CrossFit in 2011, four years later, at CrossFit Synergistics in Ashland.  We spend a lot of time talking about CrossFit&apos;s stigma then and now as well as her experience with CrossFit over the years.Thank you so much for coming on the show, Liz!  You were such a pleasure to talk with.  I was thrilled to learn so much about your life as I&apos;m sure many of our listeners did as well.P.S. Here&apos;s a quick little shout out for Liz&apos;s youngest sister, Shanky, out in Charlottesville,  North Carolina.  I know this&apos;ll be the first place I visit if I am ever down that way! http://www.bbqminthill.com/

Liz Caruso | The Usher of Transformation | Episode 60

This episode is incredibly impactful.Kyla's upbringing is most certainly not what you're going to expect.  For starters, she attended 12-13 schools between kindergarten and her senior year of high school.  She went through a lot as a child which built her into the strong woman she is today.  She, of course, attributes much of her perseverance to her husband helping her through a pivotal transition period in her life when they first started dating.  However, I think Mike (her husband) would agree that she doesn't credit herself nearly enough.If I were to summarize this episode in one word it'd be "perspective".  You truly don't know who someone is until they tell you what they've been through.  Our childhood shapes much of who we become as adults.Kyla, thank you so much for sitting down and chatting with us.  I think you'll open up a lot of people's eyes with this one.  We greatly appreciated demonstrating your truth, pep, and warmth in this one.  Enjoy!

Kyla Carvalho | Humble Beginnings | Episode 59

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