Entrepreneurs are not generally known for taking time for their own well-being and fitness. On this episode with Sartre Jean-Gilles, we discuss the benefits of movement and exercise on productivity.

This is a great episode to plug into while you're working out :)

Hello and welcome back to the Be Well, Do Well podcast.

I'm excited today to have a conversation with another remarkable entrepreneur who's a behavior change and transformation coach Sartre Jean-Gilles is passionate about working with busy home-based entrepreneurs to form healthy habits and improve their overall fitness.

He's the founder of S J G Fitness, and today we're gonna have a conversation about all things around energy habits and behavior change.

Sartre, welcome to the show.

Thank you so much for having me.

How are you?

Good, good.

Thank you.

I'm so excited to chat today.

So tell me a little bit about your background.

How you got to doing what you're doing now?

Well, I guess my background probably started when I, basically, what I think the influence of my family, having a lot of family members who are in the healthcare space definitely influenced me along with the fact that both of my parents were teachers back in, Haiti where they lived.

So they taught me, the importance of learning and teaching from an early age.

And I, I, when I was, preteen, I just, I started.

You know, change of course as we all do.

And I started to, get interested in strength training and playing basketball.

And sports wasn't, I was a sport, I was an athlete when I was a kid.

Like I love sports, playing in the neighborhood, but I wasn't really like a, playing organized sports.

But that kind of kicked in more so when I was a teenager.

And with that change, came an interest in, in a, in athletics and in health and that, you know, rolled into university.

, you know, I took my human kinetics, undergrad from the University of Ottawa, and that was very interesting.

Getting a more science based background in health and fitness.

really struck with me how important, this is and, you know, with the change in, in the population health and whatnot.

So working after that in a physiotherapy clinic.

For a year really, solidified my interest in in health and wellness.

Though I did, have a bit of a detour taking, teaching English and Japan for three years coming back.

after that I was in the health space again, in marketing in Vancouver, helping people, especially senior citizens with what's called the personal emergency response system.

So marketing to all of the senior citizens in that area so that they can have their, you know, if they have a fall that they can call someone, you know, going to adult day centers and whatnot.

talking to the senior citizens.

So that population group was, that was very eye-opening too.

And, coming back to Alberta, I spent.

Just under a year there was a healthcare inquiry, so I'm getting some background in what's going on in the healthcare space and access to healthcare.

That was a very interesting learning opportunity, being an administrator for that, and then working in the wealth, social welfare space.

In a feeding program, which is adjacent to healthcare, I guess.

people who are experiencing marginalization, was a manager for what's called the Feed the Hungry Program here in Calgary for six years.

And, but that's, yeah, that's what I was doing.

And then all of a sudden, about two years ago, I decided to come back into this space, which I always wanted to intended to.

so got my certification as a personal trainer, kept certified as a kinesiologist.

And then this year I attained my finished behavior change coaching certification and here I am with my, my business.

I

love, I love that.

How, you know, you started somewhere, you kind of went off to Japan, you said three years, right?

Three years in Fukushima before the earthquake.

Okay.

teaching lovely kids at three different junior high schools and then, going here and there to different elementary schools during their, they have trimesters there.

Okay.

So, . Interesting.

Was there something that you learned while you were in Japan that you weren't expecting to learn?

Obviously the culture is very different, but like was there something that really stood out to you about Japan?

the order.

, I guess it's definitely something that stood out to me.

I mean, I didn't actually happen to do an internship in Osaka in the Canadian consulate, which is now closed one, some, one summer, and just going to the, you know, the train platform from my hostel to, to downtown Osaka and just, just seeing how orderly people are, in terms of lining up on my

, these people who have developed like the homeless, they have these amazing.

structures, homes that they've built and, and and the sense of pride.

Like even the homeless, they will put their shoes outside.

They have a mat.

They, cuz they don't, walking with your shoes on in Japan.

Right.

Most, a lot of cultures, you know, don't do that.

but they especially don't do that.

And even the homeless don't do that, which that was.

and they don't rip up garbage.

They, Untie the garbage if they're going dumpster diving.

everybody has a sense even the homeless have a sense of belonging in society on some level, which is, which I found astounding.

. Amin Ahmed: Wow.

Wow.

That's interesting.

I can only imagine that like seeing, you know, your perception coming from North America of what homeless kind of seems like here.

And then you see that there and you know that order leaving the shoes out.

So the respect that people have for each other and for themselves is amazing.

And did you find that you changed as a result of that?

I would say so, yeah.

I mean, everywhere you go there's just, just this order and.

this calm because people know that, not to, rock the boat I guess.

And yeah, having gone there, having taken, I did judo there, which was definitely a humbling experience.

And you know, these like high school kids, a lot of them are high school kids and they're like half my size.

And I would, it would be a challenge.

And just the respect factor along the way and having to train with the first few months with like the six year olds and whatnot, you know, Yeah, it, it, it was very amazing and it definitely changed me, to the core, I would say, living there.

Absolutely.

And I, hopefully it translates into my business with terms of work ethic.

Yeah.

for example, I would be learning Japanese trying to take the, study for the.

entrance, sorry.

The, proficiency exam, Japanese language proficiency test.

And I would stay at school, one of the schools

that I was working at until like 9:00 PM and the vice principal's still there.

you know, I stay there late.

He would be there till 9:00 PM 10 PM and he would be back there at like 5:00, 6:00 am and I was just like astounded at the, the devotion, the teachers.

had., you know, the kids and they would be like, and this is just junior high.

And they would have like a junior high graduation.

And the way that the pe, the teachers would just be like, cuz they just, they just pour their hearts out.

Like they are, they are their parents, they are their coaches for sports, they are their teachers.

So they have so much responsibility for the kids during those, because every kid is in a, is in an after school activity for two hours after.

after school.

So, just that devotion and just seeing them, you know, the separation at the end.

In, in April, that's when the school year, well March, that's when the school year ends.

It was, it was just amazing.

Yeah.

Oh, that's amazing.

Now, this reminds me of something I, I may have not mentioned, in the intro is that you actually like learning languages.

Yes, I love learning languages.

How many languages do you know now?

on different levels.

Seven

. Amin Ahmed: That's amazing.

Yeah.

That's amazing.

The thing about language learning that I find fascinating, like we, we at home speak a different language than English with our family, with our kids, but my kids also go to a French school, so they're actually trilingual.

And yes, the, the neural connections that you're making when you learn a new language, The first language.

I mean, your, your native language is easy, but then the second language you learn is a little bit harder.

But then the third and fourth and fifth I found with our kids, like they pick it up so easily because there's common rules sometimes in language and the, you know, even the words sound similar.

So does that learning of languages translate into your, desire and, and I guess your want to learn more in your business as well?

Cuz you said you, you've combined a scientific approach to, you know, the practical approach from fitness.

I would say, well, I'm doing these, they call it in social media marketing.

And you definitely know.

I'm just saying for the audience though, they call it, affinity posts.

. So every Sunday I'm affinity posts kind of talking about things other than fitness and nutrition.

and I've been posting about, language learning.

Just, you know, little bit about me.

So I'm, I'm, I'm picking a language each week and just talking about it and what's the little nugget that I'm learning, that I could learn from my approach and my relationship with that language.

And, you know, what it's taught me.

And yeah, I agree with what you said about, you know, the language rules.

Like what I did with, with Spanish was I actually revised the entire French, grammatical, all the tenses about two months before I picked up Spanish because it's all the same.

Yeah.

the patterns are the same.

I mean, the way that the suffix they're different, but they're still the same pattern.

So I did that three months before I started.

I picked up Spanish because I knew that it would help me immensely.

and yeah, there's just different in terms of languages, you know, it.

it's, it's similar to fitness in terms of giving yourself a little bit, doing a little bit here and there.

So much better than not doing it at all.

you know, I try and do micro studies throughout study sessions throughout the day, with my languages because I know that just hitting it a bit each time and then going away and letting my brain process it, it's kind of, it's the same thing as, motor learning.

Let's say if you just, if you just, cuz there.

. I'm not the best at calisthenics in terms of like high rep, I'm good, but like relatively, but like skills, like balancing and all that.

Not the best.

. And so always trying to unlock some skills.

And in terms of motor learning, it's just like languages.

Do a little bit, walk away, let your brain process do a little bit, walk away.

so yeah, there's definitely trans, no pun intended, but you can translate some, some context.

Definitely.

. Amin Ahmed: So that's, that's cool.

Let's, let's talk about the fitness and the business side of it in relation to that.

When it comes to learning a language, you said, you know, do a little bit, come back to a little bit, and that's just building that habit of continuously practicing it, right?

, when you have a client, and, maybe I'm asking this from a selfish reason, but if you have a client that's trying to lose weight, somebody in their midlife, 45 year old male or female, they're trying to lose weight, but they're busy, entrepreneurs.

Maybe they work at home and they, you know, they have kid responsibilities, aging parents.

Is there some small habits that you get them to start with when you're helping them with their fitness?

Yeah, so I mean, this, the research is in, in terms of not being sedentary versus being active.

. And so you can kind of combine that.

So not being sedentary, what, you know, we all know what being active is.

You should be active.

And in terms of the science, about 150 to.

, 300 minutes of moderate to vigorous cardiovascular exercise, or about 75 minutes of vigorous exercise.

That's per week.

. And then about two strength training sessions, two stretching sessions per week.

that's according to the Canadian Society of Exercise Physiology.

the gold standard in Canada Now.

, that's in terms of being active, in terms of being s not sedentary.

It's getting up every 20 minutes for about 90 seconds.

So I talk to my clients if they're too busy, I say, well, why don't you, you know?

And then there's also research in terms of doing, of going for about a 10 minute walk after every meal.

If you, if you three meals a day, that's 90 minutes, that's, sorry, that's 30 minutes of walking per day.

That gets you to 210 minutes of at least moderate walking.

Right.

every week.

And so, you know, I do this sometimes during the, during the weekend, sometimes I'm working on my business, but I don't feel like doing a hard out session.

So I'll get up every 20 minutes and instead of just not being sedentary, I'll actually just do.

, I'll do a string training movement, maybe with my bands or with the kettlebells or something, or, or whatever, for 90 seconds.

And I do that throughout the day.

so if you are like an entrepreneur and you're home based and you have that flexibility with your job, you should really give that a try.

try walking for 10 minutes, if you have that opportunity.

And then also maybe every 20 minutes break out because you, your body, I mean, there's, there's also the fact that we say that, you know, our attention spans are 20 minutes.

Mm-hmm.

, and then here we are.

The research in terms of physiology is that every 20 minutes, the markers, the blood markers, triglycerides, blood, Starts to go up, it starts to change at 20 minutes.

It's literally like your physiology is telling you to get up and move.

We're not meant to sit around for that long.

there's also research saying that human beings are supposed to move around for eight hours.

Moderately.

Like very moderately.

Yeah.

but we can't all do that.

So that's the other, the other option that I'm giving you, I think helps to mitigate the fact that, modernity has us sitting around.

Yeah.

As an entrepreneur myself, you know, I work at the computer a lot and so, you know, eight, 10 hour days are normal for me and I've got a smart watch or any watch would work that has a timer, but now, This is where it starts to get a little bit, your mind starts to wonder like, which direction do I go?

Because there's studies that show that if you want to get into flow and deep work that you need to sit in a session for 90 minutes.

But then from a health perspective, we're saying that you need to get up every 20 minutes.

And yes, I understand it's 90 seconds.

So do you think those two can coexist at the same time, like getting into flow where you're working on a certain task for 90 minutes, but also.

getting up every 20 minutes and working, or do you think they're opposed to each other?

You know, I, that's a, that's a good one.

I think that one thing we can do is look at it in, in a more holistic sense.

Mm-hmm.

. And I think also, I've been trying, and it's hard, it's a new muscle that I'm trying to really get good at, is I try to not even have music, like, not even instrumental music now.

Okay.

really working that muscle I think will help.

And looking at it in a holistic sense, there's also the Pomodoro method Which kind of coincides more with, with the timer of 20 minutes on three minutes or whatever, you know, 20 minutes on few minutes, break 90 seconds,

90 minutes is very interesting to me.

I wouldn't really find myself having that much of an.

Breaking it up every 20 minutes and then maybe have a long, because also the Pomodoro says, I think after four.

Yeah, you take a 10 minute break.

I think it's five in between and then 15 for the long break.

Okay.

15.

So that would kind of coincide more with your 90 minute, but with tiny little breaks in between.

You know, I, I can, I can get in that full state too.

that's definitely true in terms of 90 seconds.

So I think if the, I think it's kind of up in the air now.

I would rather honestly get up every, every once in a while.

It, it, it's hard though, you know?

I understand because you're like, you get in the zone, right.

And then you want to get up, but I really think that people over the very long term, yeah.

If you have that sedentary job and.

If you're, you know, you, you really need to figure out how to, how to build in, physical activity, into your life.

These aren't like, it's not like all or none.

It's not necessarily you have to do the 20 minute thing or you have to do the 150 minutes or the 200, 300, you know, find what works for you.

but incorporate it.

Don't you know too many people I'm running into who, who don't incorporate anything?

and they're so far gone and they're in their fifties and

You know, it's like, well, you know, let's, let's, let's, let's, let's take a step back now.

so there's a lot of people in these spaces that I'm, that I'm running into a lot of that are trying to help people in the workspace, which I'm interested in.

Yeah.

Yeah.

Interesting.

What do you think of standing desks?

I think they're awesome.

I think they're awesome.

I would rather also incorporate a standing desk.

with a treadmill.

With a treadmill that doesn't have bars like a low treadmill.

Okay.

Okay.

Because I, I personally like to span is kind of hard for humans.

Yeah.

like to just stack in one spot, in one spot and not move your limbs.

I think that's kind of, that's kind of hard for a lot of people, especially if you have back problems.

But if you.

You know, it doesn't, if you're moving at like five , you know, just a slow walk to just keep the, the limbs moving and then all of a sudden you're at 15,000 steps at the end of the day, 20,000 steps.

And you don't even have to do that 10 minutes after dinner or go to the gym or anything.

so standing desks are amazing.

I think honestly, businesses should really look into this.

I know the profits won't necessarily be showing.

within like, you know, a week or a quarter or whatever, but over the long term, like 20, 30 years, if you have employees that can have a standing desk, if they could do that, if they have a treadmill, maybe you give them some bands and throw them and they could have some bands in their office, let them dress, not business casual, but like athleisure.

if they're not having a meeting, you know, so that people can get those little nuggets of exercise.

I think really, companies should start looking.

in a more holistic sense and your employees, they're gonna be more productive.

They're gonna be ecstatic.

A lot.

A lot of them, some of them might not, might not be their style, but a lot of them to not have to go to the gym cuz oh, I, I got 26,000 steps just while working at my desk today.

, you know, so things to, things to consider.

Yeah.

Amazing.

Now some people are probably really hesitant to change, right?

They say, well, you know, this is what I've always been doing and I, and I go for my one workout a week.

Let's talk a little bit about the behavior change side of it, cuz you, you learned this, you studied behavior change.

Is it as simple as just telling somebody you need to do it and they do it?

That I'm sure there's more to it than that.

No, it's definitely talking to somebody and figuring out, well, what their why is, so the behavior change.

coaching certification that I got.

It's out of, IFBC.

It's out of London, the Institute of Fitness Behavior Change, established by Tim Drummond, and he was a personal trainer.

he had a client.

personal training, client wouldn't necessarily do their homework every single, week.

and he would meet him once a week, maybe twice a week, and he finally, sat him down and started coaching him rather than training him.

And he developed this.

And there's different, different bodies have different, behavior change coaching certifications now.

it's starting to grow in the, kinesiology and personal training space.

I have a 12 week program, and so, you know, we start big, you know, look at, rather than like taking pictures of, rather than like counting calories, take pictures of your meals, just do more exercise than you did the week before.

A little, like very broad things.

So, if you, the analogy of, you, when you have a bucket, you gotta put the, the boulders or the big rocks in and the pebbles and the sand.

So, we, that's the, theme.

And how it progresses.

Throughout those 12 weeks and interspersed throughout those 12 weeks

There are different coaching tools, so, you know, helping people to, figure out who they are.

, what are their goals?

So what is their outcome goal?

What is their behavior goal?

The outcome goal is more like, I wanna lose 10 pounds.

Behavior goals.

I wanna be exercising X amount of time per week.

we do these different values assessments.

So what are your values?

who you envision yourself to be?

Who you envision yourself to become?

what are some limiting beliefs, right?

And then what are some reasons why things will work for you?

So all these different.

coaching tools throughout the 12 weeks helps to, give that person that sense of why

and it helps them to adhere and to maintain the, the, the transformation that's occurring after those 12 weeks.

That's amazing.

So the, these aren't quick fixes.

12 weeks is, is a duration, right?

It's not just like three weeks and you lost weight and then you go back to gaining weight again.

Can you share if, if you have any success stories, whether or not you wanna add names to it, but do you have any success stories about somebody that you've worked with that's really shown the effect of this?

Yeah, absolutely.

My one client, I've got, I've got some posts about him on my Facebook, and LinkedIn.

He is amazing.

He, was my peer personal training planned for about a year.

Didn't, really progress that much, in terms of weight loss and.

. What we did was we added on another training session per week and the behavior change coaching.

This was 17 weeks ago.

So the first 12 weeks.

He lost 30 or something, and now he's, he's probably weighed in today.

Yesterday we had our behavior change coaching session and he was at 46 pounds in 17 weeks.

so yeah, He's doing really good.

So he is been my, poster child, I guess, in terms of this program.

so yeah, he re-upped.

So we're a few weeks into the second 12 week, sessions we have different markers, It's not about just BMI.

BMI is not the be all and end all.

You have to at least look at BMI with waist circumference and then, you can look at like waist to height ratio, which he's in the healthy range.

Now it's 0.45 to 0.55 in terms of your waist circumference to your height.

So it should be roughly half.

And just, just explain maybe what BMI is if somebody doesn't know.

Oh yeah.

So the body mass index is.

Kilograms over meter squared.

So it's looking at your mass over your volume You need to look at it with waist circumference, Because LeBron James is over overweight.

He's obese technically.

And you look at him, he's made outta granite.

So, You have to look at it with waist circumference.

Different population groups have different bone densities, muscle densities, so you know, a lot of people are like, oh my God, my B m I is 28.

Well, what does that mean?

Like, look at you.

You're, you're fit.

So it doesn't really correlate.

So people don't get to worried about that.

And of course you don't have to look.

, you know, he's gonna take his blood pressure, like I'm sure it's gonna be a lot lower.

His rest, resting heart rate's very important.

So his is seven, so that's, that's in the healthy range.

60 to hundred for resting is good.

Really athletic people might have a resting heart rate in the, in the high forties.

so it, yeah.

And then you blood work too, so you gotta look at everything.

It's not just weight.

Mm-hmm.

people are very stuck on that number, but it's not everything.

How you're performing too.

How are you performing?

Are you progressing in your, in your movements?

and how do you feel?

How are you sleeping?

you gotta look at everything.

I used to exercise a lot when I was in school, and that was a regular thing for me.

And I think back on it now, university, I did engineering and university and it was demanding.

There was a lot of schoolwork.

There was a lot of homework afterwards, and.

in hindsight, the exercise is probably what helped me with the energy levels of being able to keep up and cope with all of that.

As I got older and I, you know, started working a professional corporate job, I wasn't exercising nearly as much and my energy tanked.

Then I left my job, became an entrepreneur about 11 years ago, and I started exercising again.

So clearly exercise has an impact on.

, and you've talked about, the gold standard, right?

As every day of the week you're moving, and some days you're stretching, some days you're doing weight training.

if somebody wasn't ready to jump in and work with you, is there a self-guided way for them to do that?

That you have, that you can, you know, lead them through a routine?

Maybe it's, you know, a couple of weeks, maybe it's 12 weeks, but is there a way that they can do it self-guided with your help, but without one-on-one?

Yeah, definitely.

even if they just wanna do one session with me or two sessions with me and I could assess where they are.

, give them a program and they could run with it.

I could tell them to get to this amount and then, you know, this, this type of workload, this amount of reps, and then maybe they revisit it.

That's one way in terms of the personal training and then in terms of the behavior change.

Yeah.

I do have a self-paced version of my program on my PT Distinction app portal.

it's an app on the app stores and they can do it on their own with my videos and all of the coaching tools are included.

So giving people different levels of service and that's something that I'm building into my business.

Okay.

That's awesome.

We'll put a link down, in the show notes for that.

Is there a target demographic that you like working with?

Like, is it moms that stay home with their kids?

Is it, you know, wanna be athletes?

Is there a certain demographic that you really enjoy?

I'm thinking in terms of age range, people in my age range and I'm 44, so people between 40 and 50.

I've done a lot of networking on Zooms and there was a lot of independent professional women.

So I've worked with them a lot for the past year, still working with them a lot.

And then I've been angling my, yeah, my posts and my marketing to men a lot because mm-hmm.

they're not getting the service that they need to.

I'm, I'm working right now with both men and women between 40 and 50 who are busy professionals, especially, home based professionals.

That's, that's where I'm, I'm at because that's where I am.

And that's whom I enjoy working with.

so it's been great.

Working with these individuals and seeing the changes.

That's cool.

I love the fact that you've got, this background in language, you've traveled to Japan, your current business.

What do you do when you're not working?

What's your hobby or things that you enjoy doing outside of work?

Languages.

Is it languages.

Okay.

Languages.

Even when I play, yeah, it's, yeah.

I, I've not been really busy with my work, so it's.

Dwindling a bit, but even though I still get my micro studies sessions in right.

because it's, it's just I'm such a cusp with these languages that I really wanna get somewhere with them.

So they're, they're just a passion of mine.

Long walks.

I love walking, and now when I walk I don't even listen to anything.

I used to listen to podcasts, but now I just, I let my brain just ruminate and defragment, I have this video game that I played and I played in French, just so I'm not wasting my time.

, Amin Ahmed: that's awesome.

You know what I mean?

That's perfect.

So trying to do things where you're not totally Expending your time on, on, you know, frivolous stuff.

I think that's, that's important.

you know, I'm at that point where I'm like, let's go, you know, time is It's the most important resource that we have.

Absolutely.

So, yeah.

Yeah.

No, that's cool.

Thanks for sharing.

Are, are there any books that you're reading right now that you couldn't recommend?

well, I'm not really reading any books right now, but I've got some good books right here that I have read.

Mm-hmm.

and.

Here's three OB obviously, and of course I read in Spanish.

rich, poor Dad, of course.

Yeah.

that was a good one.

And this is a good one.

Happy pocket full of money.

This is more the energetic side of money.

Who's the author on that one?

David Cameron Gikandi.

G i k a n d i.

That's a good one.

Full of money.

Okay.

And then the Big Leap.

Yes.

That's a great book.

I haven't actually seen that in such a long time, but Gay Hendrix, tell us a little bit about that.

That's one of my favorite books actually.

It's really about making the big leap in your life.

Yeah.

and not getting stuck with these limiting beliefs.

that you can't get anywhere, that you won't find that person, that partner, that life partner and whatnot.

So that is a good.

I really recommend to reread it though.

I did have an impression.

That's a great one.

It's a big leap.

Happy pocket full of money.

And Rich Dad, poor dad.

Great suggestions.

is there something that your friends would be surprised to learn about you that they don't already know?

Hmm That's a good one.

Well, I guess like, My, my friends, my friends from high school and, and, and whatnot.

I'd love to take them to Japan and tell them stories about my life there.

My three years there, because I mean, I was 27, when I went 20 something, when I went there, 29, I think when I left.

So I was like, wow, I, I just spent 10 years of my life in this.

I would tell my Japanese coworkers, like, I just spent 10 years of my life here, . 10 years, I'm sorry, not 10 years.

10%.

10%.

Yes.

I'm like, wow.

That's, that's a lot.

And it's just so many things that, you know, happened there that I could just take 'em around Fukushima City, Osaka, you know, Tokyo.

And just, just tell them stories like, like when I went to Tokyo, and I was there with my f my, my two, my two Brit friends and my Kiwi friend.

We were going to, going out for eating at a teacher's, teacher's, conference.

And we, it was just lunchtime.

So, and I'm a Haitian descent and here I am walking down the street and I see this Haiti, a Haitian restaurant in Tokyo,

I was like, what is going on?

So I was like, guys, I know where we're eating.

We're eating right here.

Yeah.

Like, cuz you know, my friends have had my mom's food and, and whatnot, so awesome.

And it was obviously nothing like what my mother has , you know, but yeah, it's the attempt.

Oh.

And I was teasing the cooks, you know, I'm like, you got pressure, you got a Haitian here, so, real deal.

That's funny.

That's funny.

Do you eat sushi at all?

Not as much as I did so the train stations in Japan, like all the small towns cuz it's all like one corridor, right?

Yeah.

They really protect their wildlife.

Like Japan's is like a corridor of, of of, cities.

Interesting.

Along the train line all the way down.

Cause Japan's like this long archipelago, right?

So every train station is also a mall.

Not every train.

The, sorry, the main train station in each town is also a mall.

Okay.

And so there also, there's also a kitan sushi usually, which is, means the revolving sushi kitan.

Okay.

so I would get two nigri sushi, for like, for a hundred yen, 150 yen for 200 yen.

So about two bucks.

Okay.

So I would eat that all the time at the train station.

I don't eat too much sushi here since I've been back.

but I do like it.

I mean, I lived in Vancouver for five years and they really, those sushi restaurants really jazz it up.

Like it's a lot simpler there in Japan, when you just go, it's just really simple rice fish.

But yeah, no, I don't eat it like I did.

I love it.

My, my favorite.

Japanese, entree would probably be kasu kare, which is rice, Japanese curry, cuz they imported curry in their early 19 hundreds from India.

Okay?

And they integrated into their culinary, foods, right?

So, rice curry with like potatoes and carrots and pork or something, or chicken.

The pork cutlet, which is like a fried pork cutlet.

Breaded on the side.

Absolutely delicious.

. Amin Ahmed: They're making me hungry and then I'm gonna go for a workout, back at work.

That's pretty good.

I love that.

I love that.

Well, if somebody wanted to get a hold of you or learn more about you, where can they do that?

Well, they can email me at my, my simple email is sjg@sjgfit.com.

Okay.

They can email me to that one and they can find me on LinkedIn.

sartejeangilles no hyphen.

S A R T R e J E A N G I L L E S.

That's my LinkedIn or at sartejeangilles at Facebook or sarte.jeangilles on Instagram or SJG Fitness.

I just changed my handle at SJG Fitness on YouTube.

All right, perfect.

We'll put all of those in the show notes here, so if anybody wanted, they could just click on it.

Yeah.

Wonderful.

This has been really fun and it was nice to learn more about you and your, adventures through life

It's exciting and I appreciate your time so much.

Thanks a lot.

Thank you so much, Amin.

I appreciate it.

All right.

Have a good one.