This week on Off The Bench London — where life and sports collide — we take the show beyond the scoreboard and into the heart of the city.

Hosts Malcolm “The Milkman” Noel and Scott “The Visionary” Hohn sit down with a special guest from Downtown London to talk about what’s REALLY happening in London, Ontario right now.

From London Knights hype, NFL offseason moves, and FIFA excitement, to Downtown London’s hidden gems, local restaurants, patios, summer festivals, and community growth — this episode is packed with everything that makes London one of Canada’s most underrated cities.

We dive into:

The impact of sports culture in London

NFL offseason reactions & hot takes

How Downtown London is evolving

Hidden food spots & local favourites

Summer festivals & events you don’t want to miss

Supporting local businesses and building community

Patio season in London Ontario

Contests, giveaways, and what’s coming next

If you’ve ever said “there’s nothing to do in London”… this episode might change your mind.

Recorded LIVE at The Club House – 100 Kellogg Lane, London Ontario

Tell us in the comments: What’s the most underrated place in London?

Follow Off The Bench London for weekly episodes

Get the full experience: MilkywayApparel.com

Sports started the conversation. Community became the message.

In this episode of Off The Bench London, we dive into the NBA playoffs, combat sports, the upcoming World Cup, and why stepping outside your comfort zone can completely change your life.

From boxing and charity events to discovering what makes London special, this episode is about trying new things, saying yes to opportunities, and building stronger communities.

We talk sports. We talk mindset. We talk life.

Because sometimes the biggest opportunities happen when you stop waiting and just show up.

🎧 Watch now on YouTube & listen on Spotify

Check more at Milkyway Apparel

#OffTheBench #LondonOntario #SportsPodcast #Community #Mindset

What happens after the fight is over? 🥊

In this episode of Off The Bench London, we reflect on the Punch Out MS Encore event, the emotions after stepping out of the ring, and the lessons that come from pushing yourself beyond your limits.

From training camps and fight-night nerves to community support and personal growth, this episode dives into what boxing teaches you about life, discipline, and resilience.

We also talk about the incredible support from London, the growth of the boxing scene, and how events like Punch Out MS are bringing people together for a bigger cause.

This isn’t just about winning or losing. It’s about showing up, learning, and continuing to grow.

🎧 Watch now on YouTube & listen on Spotify

Chapters

00:00 Introduction and Overview

07:16 Event Highlights and Community Impact

14:01 Pre-Fight Preparations and Experiences

20:51 Fight Day Dynamics and Observations

28:39 Learning from Losses: The Journey of Fighters

33:52 Reflections on Personal Performance

41:29 The Future of Boxing: Aspirations and Rematches

50:37 The Softening of Sports: A Critical Look

58:04 Outro.mp4

#LondonOntario #Boxing #Podcast #PunchOutMS #Community #OffTheBench #Mindset #Discipline

What really goes through your mind before stepping into the ring?

In this episode of Off The Bench London, we break down the real experience of preparing for a boxing event — from the nerves and intense training to the emotional highs and lows that come with fight night.

We dive into the mindset behind stepping into the ring, overcoming fear, building discipline, and fighting for something bigger than yourself through MS awareness and community support.

This episode is more than boxing. It’s about growth, resilience, pressure, and showing up when it matters most.

Representing London, we continue building a platform focused on sports, community, and real conversations that push people to get off the bench and make an impact.

Subscribe for more episodes covering sports, life, community stories, and the journey behind the scenes.

#Boxing #LondonOntario #Podcast #MSAwareness #OffTheBench #Discipline #Community #FightNight

From a simple idea during COVID… to building a clothing brand, a podcast, and a movement in London.

In this episode of Off The Bench London, we break down the real story behind Milkyway Apparel and how the podcast started.

From hand-delivering sweaters to building a platform that supports community, charity, and local events — this is about taking action and getting off the bench.

We also dive into the mindset behind stepping into the boxing ring, fighting for a cause, and why community matters more than ever.

Watch now on YouTube or listen on Spotify

If you’re building something or thinking about starting — this one’s for you.

Takeaways

The idea for Milky Way Apparel emerged during the pandemic.

Community support played a crucial role in the brand's growth.

Nonprofits often struggle for recognition and funding.

The podcast has become a platform for sharing stories and building connections.

Preparing for a fight involves both physical training and mental readiness.

Managing anxiety is a key part of competing in sports.

The hosts enjoy the community aspect of their podcast.

Personal health and fitness have become integral to their lives.

The journey of entrepreneurship is filled with challenges and learning opportunities.

Building a brand requires dedication and a willingness to adapt. Music grounds me back to ground zero.

I felt cheated out of my first fight. Redemption is a powerful motivator.

Community events bring people together.

Training is about more than just fighting. Showing up is crucial for success.

Boxing teaches valuable life lessons.

The impact of charity events is profound.

Personal growth comes from challenges.

The podcast is evolving beyond its original format.

Chapters

00:00 Introduction and Episode Overview

01:21 The Birth of Milky Way Apparel

05:16 The Journey of Entrepreneurship

08:14 Impact of Nonprofits and Community Engagement

10:42 The Podcast Experience and Its Growth

16:31 Preparing for the Upcoming Fight

27:09 Handling Anxiety and Adrenaline in Sports

28:09 The Power of Music in Sports

33:19 Training Strategies and Mindset

38:01 Community Impact and Charity Events

44:14 Personal Growth Through Boxing

51:01 Looking Ahead: Future Endeavors

#LondonOntario #Entrepreneurship #Podcast #MilkywayApparel #OffTheBench #Community

From watching his dad step into the ring… to becoming a national champion in just 3 years.

Cassius Smith joins Off the Bench London to break down his journey from a beginner to winning at the highest level in Canada.

Representing London, Cassius shares what it takes to compete, the mindset behind winning, and how discipline, coaching, and community shaped his path.

From Calgary to the national stage — this is more than boxing. This is about growth, resilience, and pushing beyond your limits.

Listen now on Spotify & YouTube

If you’re from London and building something real — this episode is for you.

Guest name

Cassius Smith

Chapters

00:00 Introduction and Light Banter

05:23 Cassius's Journey into Boxing

09:05 Overcoming Challenges and Perseverance

12:57 Representing London in Boxing

14:51 The Role of Coaches in Boxing

16:50 Experiences at the Nationals in Calgary

18:46 Post-Fight Reflections and Future Aspirations

20:37 Family Connections in Boxing

26:09 Aspirations in Boxing

27:25 Dreams of Competing Internationally

29:00 Advice for New Boxers

29:56 The Importance of Sparring

31:21 The Community of Boxing

32:15 The Science of Boxing

34:14 Building Relationships in the Ring

36:04 The Evolution of a Boxer

37:57 The Role of Coaches

40:00 Reflections on Past Fights

41:58 Family and Boxing

43:50 The Future of Boxing in the Community

50:10 Outro.mp4

#LondonOntario #Boxing #CanadianBoxing #Podcast #Discipline #OffTheBench

From zero experience… to stepping into the ring in just 4 months. 🥊

In this episode of Off The Bench London, we break down the real journey of going from never being punched in the face… to preparing for your first boxing fight.

Training, exhaustion, discipline, and the mental battle leading up to fight day — this is what it actually takes.

Representing London and fighting for a bigger cause through Punch Out MS, this episode is about more than boxing.

It’s about getting off the bench, pushing past limits, and showing up for your community.

Watch now on YouTube & listen on Spotify

If you’ve ever thought about stepping outside your comfort zone — this one’s for you.

Chapters

00:00 Introduction and Anticipation for the Fight

04:25 Journey from Novice to Competitor

07:20 The Importance of Community in Boxing

10:25 Personal Growth and Transformation

13:23 The Role of Coaches and Training

16:32 Punch Out MS: Fighting for a Cause

19:28 Future Aspirations and Reflections

22:24 Final Thoughts and Fight Preparations

22:35 Pre-Fight Excitement and Rituals

23:54 Facing the Reality of Boxing

25:24 Training Gear and Adjustments

26:22 Mental Warfare and Strategy

27:26 The Importance of Support

29:34 The Fight Experience and Rituals

32:01 Transitioning from Boxing to Rec Sports

33:44 Adapting to Changes in the Fight Game

35:54 Learning and Growth in Boxing

37:57 Community and Support in Boxing

39:35 Looking Ahead to Future Events

43:10 Outro.mp4

Resources

Punch Out MS Event - https://punchoutms.ca

MPT Boxing Gym - https://mptboxing.com

Boomers Boxing Gym - https://boomersboxing.com

#LondonOntario #BoxingJourney #FirstFight #OffTheBench #Discipline #Community

In this engaging interview, two fighters share their journey through training, fighting, and the community that fuels their passion. They discuss fight preparation, training strategies, diet, mental mindset, and the camaraderie built through combat sports. In this episode, we explore the world of strength sports, training, and competition preparation with a focus on powerlifting, strongman events, and the journey of athletes. We discuss training strategies, event preparation, mental toughness, and the importance of community support.

Key topics

Fight preparation and training strategies

Diet and nutrition for fighters and powerlifters

Mental mindset and community in combat sports Powerlifting training strategies

Strongman event preparation

Mental toughness in strength sports

Chapters

00:00 Living the Dream: Sponsorship Talks

05:02 Reconnecting After Three Years

09:06 Fundraising and Community Involvement

14:02 Sparring Memories and Lessons Learned

17:46 Reflections on Past Fights and Friendships

20:02 Transitioning to Powerlifting: A New Focus

21:19 The Importance of Diet in Powerlifting

24:53 Training Regimens and Recovery in Powerlifting

28:59 The Role of Supplements in Performance

30:08 Experiences in Competitive Powerlifting

31:32 Understanding Techniques and Grips in Powerlifting

32:08 The Grip of Strength Training

33:17 Personal Bests and Competitive Spirit

34:14 Nutrition and Sponsorship in Lifting

35:31 The Power of Functional Strength

37:32 Experiences in Strongman Competitions

40:27 Training for Unique Events

43:22 Future Aspirations in Powerlifting

45:33 The Journey of Strength Training

48:41 Finding Your Niche in Sports

51:01 Preparing for Competition

54:04 The Importance of Recovery and Flexibility

56:44 The Dynamics of Watching Sports

58:35 The Art of Boxing: Precision Over Power

59:39 Returning to the Ring: Weight and Strategy

01:02:23 The Community Impact of Boxing Events

01:05:57 Punch Out MS: A Charity Initiative

01:07:55 The Growth of Sports in the Community

01:10:57 Finding Your Niche in Fitness

01:12:54 Outro.mp4