The FlowCast: Recent Episodes
RJ Kayser
Welcome back to another episode of The FlowCast, where we dive deep into topics related to finding flow and performing your best. In today's episode, we're shining a spotlight on an issue that affects countless individuals in the workforce – workplace burnout. As always, we've got an insightful presentation lined up for you, so lean in and get ready to gain some valuable knowledge. I recently had the honour of delivering a presentation on managing workplace burnout and fatigue for Peterborough County. The response was overwhelming, with attendees finding the information both practical and eye-opening. This recording was a practice run from that presentation so that you can get the value of everything discussed as well! In our quest to understand burnout better, we also explore different ways to measure stress. From stress trackers to heart rate variability, we'll talk about both objective and subjective methods. We even analyze the trends in stress levels throughout the week, uncovering patterns that may surprise you. Ultimately, the key takeaway from today's episode is the importance of understanding the sources of stress in our lives to prevent burnout. So sit back, relax, and prepare to embark on a journey towards workplace recovery and prevention of burnout.
In today's episode, we're focusing on the essential pillars of recovery: sleep, movement, nutrition, and understanding change, adaptation, and stress management.Did you know that each dimension of health has its own stress cycle? Physical stressors are necessary for growth and performance, while mental stressors help us stay focused and prevent boredom. Emotional stressors strengthen our relationships and foster gratitude, while social stressors are inevitable and require healthy approaches to conflict resolution.We'll also discover how facing existential stressors and navigating life transitions helps us grow stronger. Movement stress and recovery are influenced by the fatigue and energy demands of physical activity, and the neurological, mechanical, and mental aspects of each activity determine its impact on our stress levels.Join us as we explore the importance of the stress-rest cycle and adequate recovery time to prevent burnout and maximize the benefits of movement. We'll delve into the crucial role of high-quality sleep in muscle growth and recovery, and how breath work activities, active recovery, and bodywork can enhance physical recovery.
Welcome back to another episode of The FlowCast! In today's episode, we're diving deep into the world of HRV (Heart Rate Variability) and exploring its importance in measuring recovery and bounce back from physical or mental efforts. We'll explore what HRV is, how to measure it using devices like Apple Watches, Whoop bands, Oura rings, and Fitbits, and the significance of long-term trends over daily fluctuations. Join us as we discuss the average and long-term trends in HRV, understanding good and bad numbers, and how to interpret and make modifications based on HRV data to improve performance and prevent burnout. We'll also touch on the impact of HRV on illness prediction and recovery time, as well as its implications for athletes and their training regimens. So sit back, relax, and get ready to dive into the fascinating world of HRV on The FlowCast! Oh, and don't forget to subscribe to our channel and like this video to help us reach more people. Let's find our flow together!
"On this episode of The FlowCast, host RJ Kayser delves into the importance of measuring recovery. The episode begins with the speaker suggesting alternatives to vices such as watching TV or consuming unhealthy food, which often serve as coping mechanisms for underlying stress. Addressing stress is crucial for long-term recovery, and the impact of stress on recovery will be explored in future episodes.
The speaker then introduces objective measurements like heart rate, heart rate variability, and breath rate as ways to assess recovery. Blood and urine measurements for cortisol levels are not practical for most people, so devices like Apple Watch, WHOOP, Ring, and Fitbit are recommended. These devices provide scores for readiness, recovery level, and stress using algorithms. Trends in heart rate over time can reveal levels of stress and recovery, but it is important to establish personal baselines before using the device during stressful periods.
In addition to objective measurements, subjective measurements play a key role in understanding recovery. Factors such as stress levels, feelings of readiness, and perceived exertion in the gym can be assessed subjectively using a scale from 1 to 10. The speaker suggests assessing stress levels and recovery scores in the morning and at the end of the day.
The episode emphasizes the importance of looking at both subjective and objective measurements to get a complete understanding of recovery. It also touches on the potential pitfalls of relying solely on technology and the need for self-awareness in managing stress and recovery. Examples from strongman competitions and other performance situations highlight the importance of being prepared and achieving optimal baseline levels of stress and replenishment for peak performance.
The episode concludes by discussing the variations in measurements provided by different devices such as the Ora Ring, WHOOP, Fitbit, and Apple Watch. Despite these differences, the devices tend to be consistent in the numbers they provide, enabling users to track their recovery trends over time.
Overall, this episode of The FlowCast offers valuable insights into measuring recovery and stress levels, providing listeners with practical advice for optimizing their performance and well-being."
Topics Covered:
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Recovery in our thirties
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Seeking support for managing stress in our thirties
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Importance of sleep in our thirties
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Recovery in our forties
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Strategies for boosting recovery in our forties
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Protein needs and recovery in our forties
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Recovery in our fifties and beyond
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Importance of support system and stress management in our fifties and beyond
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Consistency and prioritizing recovery throughout our life cycle
Recovery in our Thirties:
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Making time for hobbies and activities for joy and balance
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Seeking support from friends, family, or professionals
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Importance of sleep in managing stress
Recovery in our Forties:
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Need for moderation and extended recovery time
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Strategies for boosting recovery
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Importance of protein intake
Recovery in our Fifties and Beyond:
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Focus on recovery becomes crucial
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Importance of support system and stress management
Tips and Recommendations:
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Prioritizing recovery and self-awareness in our twenties
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Developing self-awareness through meditation and objective measurements
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Active recovery techniques, such as sauna and cold plunges
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Mindfulness practices like journaling for stress management
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Setting boundaries to maintain balance and avoid burnout (book recommendation: "Boundaries" by Henry Cloud and John Townsend)
Why do so many people fail to achieve their resolutions?
Let's talk about 3 of the biggest mistakes most people make and how you can fix them to accomplish more of your goals for 2023.
Stop living your life off of a to-do list and shift towards being intentional with how you prioritize your schedule.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Some thoughts on hitting the 2-year mark at flow spa. As well as the importance of finding flow in your daily life and how you can do so effectively through focusing on progress.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
What lessons have you learned from 2020 and how can you use them to move forward with your goals into the next year?
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Telsi returns to the show and we get caught up on what's been going on during the lost months of COVID. Updates on what we're working on and our wellness course to take your health to the next level!
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Sometimes peak performance is not about going so hard you're blue in the face but keeping cool and staying in flow.
Today we talk about one of the most often underappreciated strategies for peak performers in following the 85% Rule.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
There's still time left in 2020 to make it a great year for yourself. Today we're discussing how to make the most of the last third of the year.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
How do we handle the recovery phase after the flow is gone so that we can bounce back and perform at our peak state again?
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
My good friend Josh Chessman and I catch up in this FlowCast to talk about our biggest lessons learned during the quarantine and what irons are in the fire now.
Listen in as we talk morning margaritas and running 5Ks at 4 am.
Are you taking regular breaks and working with maximal intention?
As a personal trainer and master of mental toughness, there's always tons to learn from Josh.
Let's Dive In!
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Sign up for the peak performance newsletter at www.flowacademy.ca/newsletter
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Josh Cook @_joshthemusician is an entrepreneur who composes, produces, and teaches music. He’s also a fellow infinite learner and in this conversation we talk about flow states in music, bringing others along for the ride, zen stoicism, and applying creativity and flow to stock trading.
1:30 - Who is Josh Cook?
2:00 - Musical background
4:15 - Building passive and digital income sources during COVID-19
6:45 - Josh’s online music courses
8:30 - Flow and music
9:45 - Snapping back into flow*
11:00 - What type of music does Josh find most flowy
13:30 - Magic and creating awe
16:00 - Teaching and passing on the craft with music
17:15 - Tricking students into flow
20:30 - Fixed versus growth mindset
23:00 - What is Josh pushing himself for growth with right now?
25:45 - What trading stocks has to do with learning piano
29:00 - Remembering what’s under our control *
32:00 - Practicing mindfulness with patience *
38:00 - What is Josh reading right now?
42:00 - Disaster proofing Flow Spa
49:30 - What is RJ using at Flow Spa more than he expected?
52:30 - The Neurochemicals responses of floating and cold plunges
56:00 - What’s RJ reading right now?
1:00:30 - The big FlowCast reveal - new intro song.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
2020 Vision is available here: www.flowacademy.ca/2020-vision
You can also sign up for the newsletter at the Flow Academy if you want to get access to the downloadable Hero's Ring template.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
You can find the supplementary video on my IG page @reliablej
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
With the fitness industry starting to come back into routine in Ontario in the coming weeks, it’s important to think about your recovery and making a sensible approach to resuming your performance in the gym.
In today’s podcast, I’ll be sharing my thoughts on how you can:
- Ramp up training now to handle to shift better.
- Approach the gym in a responsible way to avoid overtraining and injury when getting back into routine.
- The importance of considering your recovery practices during this time.
Peak performance monthly coaching is where you’ll find advanced training and coaching each month on the topics that will have you performing in a peak state. You can learn more about the program at https://www.flowacademy.ca/peak-performance-monthly-coaching-1
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Discover your Dream Goals at https://www.flowacademy.ca/2020-vision
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Learn more about Peak Performance Monthly Coaching | https://www.flowacademy.ca/peak-performance-monthly-coaching-1
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
In today's episode, I reflect on the lessons of FlowCast #60 with Tony Francis and suggest some strategies for living with more meaning and purpose in the present moment.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Remember to subscribe to the podcast on Apple Podcasts or Spotify! Sign up for the newsletter at flowacademy.ca to learn more about the Science of Flow course.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Tony Francis is a registered massage therapist and flow junkie. He recently attended a virtual 5-day silent meditation retreat and today we go deep on the purpose of meditation retreats in the world we live in today.
1:00 - Welcome Tony Francis to the show
2:00 - Silent meditation retreats and the journey into them
2:30 - What retreat was this?
4:15 - What does mindfulness mean to you?
6:00 - How to visualize the completion of a biking challenge*
7:45 - Seeing a sports psychologist for the first time.
9:00 - What drove Tony to seeing a sports psychologist?
10:00 - How do you deal with getting behind in a tournament situation? *
12:00 - Grit, Mindset, Recovery
16:00 - Too many gurus
17:00 - Sticking to true passions
18:30 - Tennis coach lesson*
21:30 - What's Tony's learning process?
24:30 - Pushing the challenge level for the love of the game *
31:00 - The virtual silent retreat experience
36:30 - 10% Happier with Dan Harris
41:00 - The brain starts ramping up again when the end is near
42:30 - How do you slow the mind from anticipating the end of a meditation or break?
45:30 - We typically wait until we are anxious to go and meditate *
48:00 - Keeping the energy flowing during longer meditations
49:15 - Sitting with anxiety
52:00 - Trade your expectations for appreciation
54:00 - The transformational experience of a silent retreat
59:00 - What will Tony carry away from his silent retreat?
1:01:30 - Could a digital detox serve a similar purpose to a silent retreat for someone not ready to go all in on a retreat?
Resources
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Help us out by subscribing and leaving a review on Apply Podcasts!
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Sylvie Lui Strycharczuk is a Vocal Coach based in London, UK. Her business SLVC Voice Training works with corporate clients on finding their voice to develop and express authority and gravitas.
2:00 - How Sylvie got started in vocal coaching.
4:30 - Offering voice training webinars during the lockdown.
5:45 - Going into the corporate route on vocal coaching.
6:30 - Subtle differences that are important between vocal coaching and public speaking seminars.*
8:45 - The challenge of presenting your voice in multiple ways for different purposes.
10:45 - The type of energy doesn't leave you - carve your own path*
12:00 - Influencers and vocal coaching
13:45 - Where's the line between vocal coaching and personal development?*
18:15 - The holistic aspect of vocal training.
19:30 - The breath is the power source of voice*
20:30 - Corporate training of voice
24:45 - What to focus on when presenting through digital media
30:00 - Sylvie's flow
33:45 - Group flow is where it's at
41:00 - Tips and tricks for voiceover quality
44:00 - Hydration and importance for the voice
46:00 - Tony Robbins' voice changing over time
51:15 - How's life in London during COVID-19?
Resources:
Find Sylvie Online
https://www.voicetraininginlondon.co.uk
Facebook: https://www.facebook.com/sylvieluivoicecoach
Youtube: https://www.youtube.com/channel/UChtbxd1OZ4-Eg_DKtz-tpLw
Twitter: https://twitter.com/sylvieluivc
Instagram: https://www.instagram.com/strictlyspeakingvc/
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Sign up for my newsletter at rjkayser.com
Get more information with the Peak Performance weekly newsletter at Flowacademy.ca
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Mallory Graham is a digital marketing strategist and the owner of Tribal Trade.
You may recognize Mallory as the first guest we ever had on the FlowCast! A lot has changed since the last time she was on the show and in this episode we talk about businesses transitioning online, re-branding, and life as a mompreneur.
1:00 - Mallory returns to the show
3:00 - Starting on YouTube
6:00 - Rebranding the Trading Post
10:00 - Your strengths are the weakest part of your business *
13:30 - Traditional rules and the new normal
16:30 - Baby Jaxx joins the show
17:30 - Indigenous businesses online.
19:45 - High risk product on Shopify
22:30 - Building credibility online and establishing the skills of e-commerce
26:30 - Taking local biz online*
27:30 - Deciding who to pick as an online coach
29:00 - Let it go if a past course wasn't great *
31:30 - The value in paying for online courses*
34:00 - Becoming a Mompreneur and creating balance
38:00 - Parkinson's law and motherhood
43:00 - Validating your business ideas first
44:45 - People stealing your ideas*
46:30 - 99% won't do the work you're willing to do *
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Sign Up for the Mastering Digital Distractions webinar: https://www.flowacademy.ca/pl/170364
Free Wellness Challenge Week: www.flowacademy.ca/wellness-week
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Nadeem Jiwani is a biohacker and entrepreneur. He is the owner of Float Valley in Markham and recently started his own CBD company, Flow CBD. In this episode we talk about the profound effects of floating, using CBD for pain relief and for enhancing the float experience. We also talk about biohacking your morning routine and fire walking with Tony Robbins. Let's dive in!
4:00 - Welcome Nadeem to the show!
5:00 - Caring for float tanks during COVID-19
7:00 - How Nadeem got into the float industry
8:00 - Profound experiences in the float tank*
10:30 - Consistent practice of floating for wellness
11:00 - Wim Hof and cryotherapy
12:30 - Nadeem's cold plunge routine
16:30 - Contrast therapy best practices *
21:30 - Nadeem's educational background
23:30 - Losing the momentum at float centres
24:15 - How our new normal will affect self-care and wellness
25:00 - Moving online with Flow CBD
29:00 - Introducing clients to CBD plus floating
31:00 - Flow states and CBD
32:00 - Nadeem's flow
34:45 - Biohacking
36:45 - Stacking wellness for flow
42:00 - Working out in the morning and being productive
46:00 - Tony Robbins' Personal Power 2
49:00 - Nadeem's Tony Robbins event experience
54:00 - The Fire Walk
56:30 - The change in Tony's voice
59:45 - Would you attend more Tony Robbins Events?
1:00:30 - Live music industry
1:00:15 - Rapid fire tips for COVID-19
1:00:15 - At-home detox suggestions
Resources
Float Valley
Flow CBD
IG - biohackdeem
IG - Ashely Iceplunge
Wim Hof Fundamentals Course
Stealing Fire - Steven Kotler
PN 14-day home workout plan
Freedom App
Learn more about Tony Robbins here
Onnit
21 Mindset Challenge - RJ Kayser
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow. Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Sign up for the free wellness at home course at www.flowacademy.ca
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Sign up for the free wellness challenge week at flowacademy.ca
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Connor Massimo is one of the co-owners of Pulse Physiotherapy in Peterborough. Pulse is known for its stellar reputation locally as well as globally through their Instagram and now TikTok profiles which combined have over 120,000 followers and tens of millions of views.
On this episode we talk moving business online during the global pandemic, opportunities for business both now and after this is over, and finding balance and wellness despite these trying times.
This Stay Home conversation was a little bit on the rough side as we faced some technical difficulties with recording to Zoom but I tried to clean up the audio as best as I could
3:00 - Welcome Connor Massimo to the show
3:45 - Moving businesses online
4:30 - Starting the business journey
6:20 - How Connor got into physiotherapy
8:45 - Passing five years in business and gaining traction as a startup
9:30 - Business mentors and coaches
10:30 - Growing the business
12:30 - Making the transition online with virtual physio
16:00 - Not as broken as you think you are.
17:30 - Growing the business on Instagram
19:45 - The challenge with coaching technical movements online
21:00 - Getting the clients to do things for themselves in a self-sufficient way
23:00 - Staying curious about how you move
26:00 - Staying healthy and avoiding the burden on the hospitals
27:30 - Shout out to Neil Morton about TikTok
31:30 - For You Page on TikTok
32:30 - The algorithms and just making content you think will be helpful
33:45 - Developing the mindset of giving away the best content for free
35:00 - Balancing family life and staying grounded
38:15 - Having fun with the kids and not getting negative
38:30 - Connor's meditation practice
39:30 - Digital minimalism when working from home and with an active social media page
42:00 - Setting boundaries for phone time
43:30 - ELDOA classes
46:15 - Connor's flow
49:45 - Long-term solutions
50:30 - Connor's practical advice right now
Resources
Follow Pulse Physiotherapy online:
https://www.pulsephysiotherapy.ca - for virtual physio consultations
Instagram and TikTok - @pulsephysioptbo
This episode was brought to you by the new online course platform, Flow Academy. Sign up for a free wellness challenge week on staying healthy, happy, and stress-free at home. This course has been specifically designed to help you stay well during the global pandemic. You can get started right away at flowacademy.ca
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Watch the visualization video on YouTube: https://www.youtube.com/watch?v=nZ3QLp9XYpY
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Use this simple method for tracking your energy and stress levels to stay ahead of burnout and overwhelm. This is especially important right now when staying home due to COVID-19.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
This episode of the FlowCast features our first guest in the Stay Home series. Kierstin is one the co-owners of Peterborough Yoga and in this conversation we talk about her journey into yoga, diving into entrepreneurship on your own, her current partnership in Peterborough Yoga, as well as ways that you can stay healthy and positive during these different and difficult times.
1:00 - Welcome Kierstin to the show
3:15 - Making fake deadlines for tasks
4:15 - Don't go down the negativity path
6:45 - Kierstin's story to opening Peterborough Yoga
13:00 - Identifying success and struggle with other businesses
14:45 - Admitting difficulties as a business owner is hard
16:15 - It's hard to do it all as a solopreneur
18:00 - Who does the creative work in the Peterborough Yoga business?
21:45 - What's Peterborough Yoga doing during COVID-19 lockdown?
27:00 - The state of online fitness and wellness right now
30:15 - Keeping things going with members during this closure.
32:30 - Emotional status with COVID-19
34:00 - The need for routine
38:30 - Digital minimalism and avoiding negativity
41:30 - News not helping
44:00 - Wim Hof Method and cold plunge talks
44:45 - Changing mindset through breathing or changing your temperature *
52:45 - Look at what you can do for your wellness right now.
55:00 - What you can do right now for wellness if you're stuck at home *
59:00 - Making better use of your social media time. *
1:01:00 - Responsibility to take care of yourself
1:03:15 - Where to find Peterborough Yoga
Resources
Peterboroughyoga.com
@peterboroughyoga
Address: 107 Hunter Street E #201, Peterborough, ON
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Telsi and RJ are back again this week with some top tips to keep you moving forward and staying positive during these strange times of social distancing.
A lot of people are struggling to adapt to this new situation and lacking the motivation and accountability to stick to big goals. In this episode, we break down a series of steps you can take to reclaim your motivation and find accountability around you even if you don't have your usual coaches or trainers right now.
Stay positive!
1:00 - High sodium chats
3:00 - Welcome to week 2 of isolation chats
3:30 - People struggling with motivation and accountability
5:00 - The number one problem with motivation right now
6:00 - The downsides of switching up sleep routines
7:45 - Learn about what our bodies want during this time.
9:00 - Your morning success routine *
11:00 - Making fake deadlines versus attainable tasks
13:00 - Find balance in the different areas of your life.
14:00 - Cleaning out your pantry (and your life)*
15:00 - Build your routine now*
17:00 - Cold plunges for flow *
21:15 - The Four Tendencies
23:45 - Finding accountability partners - Reflect on your life right now *
26:45 - Reframing mindset - getting out of our heads *
30:30 - Fixed versus growth mindset
31:45 - Always be learning
33:00 - Online wellness classes available for free right now
37:30 - Reach out to your coaches
39:00 - Planning your day right now
41:00 - Attaching identity to job *
42:30 - Be proactive with creating accountability
45:00 - Online accountability tools and apps
49:00 - Businesses transitioning online
Resources
Brain.FM - start your free trial - brain.fm/invite/PL0OKgM80M
21 Mindset Challenges - RJ Kayser
The Four Tendencies - Gretchen Rubin
Tom Bilyeu - Mindset 101 course - may not be free anymore
Brendon Burchard - Wellness Masterclass
@thekocollective
@Pulsephysiotherapy
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Due to the rapidly changing landscape of life in the past week and a bit, we didn't have our regularly scheduled guest for this week's FlowCast. Instead, Telsi and I talked about how to respond to this pandemic with calm, focus, and wellness.
1:30 - Strange Times
4:00 - Support for small businesses
8:30 - Take things one day at a time
12:00 - Working out and staying connected at home.
13:30 - Find time for wellbeing
14:00 - Practice compassion right now
15:00 - People not staying away from crowded areas
18:00 - Life on Mars
20:30 - Spending too much time on social media
21:45 - Eye of Darkness book
22:45 - The sense of community and batching social media*
25:15 - Get all the things checked off your list now - stay productive
25:45 - Busy people take a breather
28:15 - Flow Coaching program *
30:15 - Stick to your long-term game plan in this time.
31:00 - Reforming education in this time
36:30 - Everybody livestreaming - how are you going to be different?
39:30 - Activity time with your kids
40:40 - Mother Nature's hand in this
42:00 - How to handle the stock market crash - become unshakeable
46:45 - Rapid fire immune and wellness tips
Resources
Local small business support for Peterborough
Livestream meditation -facebook.com/flowspaon
Pilatesondemand free trial - 3 Weeks free with FlowSpa coupon code
By The Books Peterborough - @bythebooks.ptbo
House Fitness workout - Follow @houseftns on IG
Pulse workout - follow @pulsephysiotherapy on IG
The full episode will be released Monday as usual. In this rapid-fire section, Telsi and I provide helpful tips to stay healthy, positive, and keep moving forward with your goals during these trying times.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
In our witchiest episode yet, we talk to Jenn Avis, shares the many hats that she balances in her busy life as a creative entrepreneur, virtual assistant, and leader of a local coven.
1:15 - Welcome Jen Avis to the show
2:00 - Working as a virtual assistant
3:15 - Running the eclectic herbal
6:00 - Creative outlet of macrame plant hangers
7:30 - Did Jenn start out more analytical or creative?
10:30 - A day in the life of a content creator
12:30 - Creating IG posts *
13:15 - How Jen got into content creation after shifting directions with Hello Baby
15:30 - Batching content?
19:30 - Your schedule is your lifeline
22:30 - Flow and creativity
26:00 - The entrepreneurial challenge
28:30 - Figuring out your flow
29:30 - Who does Jen like to learn from in the content creation world?
33:20 - The coach culture in marketing
38:00 - Rooted in the community
39:30 - Let's talk about magick
42:00 - Wicca and identifying as a witch
43:45 - Planning work around the moon cycles
48:15 - What is magick?
53:00 - Where to find Jenn
Resources
Josh Martin is a registered massage therapist in Peterborough and sports trainer to the Peterborough Lakers lacrosse team. His new book What Is Next? launches March 16 and is available for pre-order now. What Is Next? is a deep-dive into Josh's personal life as a massage therapy business owner and draws parallels from his experience behind the bench for the 2017 Laker's Cinderella story.
3:20 - Editing Josh's book What Is Next?
3:45 - Who is Josh Martin?
5:30 - What Is Next? Releases March 16
6:00 - The driving force behind writing this book
10:45 - What is Next mentality*
13:30 - The son of a preacher man
15:00 - Climbing out of the weeds
16:45 - Josh's mindfulness practice
19:00 - Our phones are becoming part of our body
19:45 - How does Josh recharge?
20:30 - Having coffee with Jag Tanna from IME
21:30 - The enjoyment of coffee
22:30 - Decaf bummer
23:45 - What inspired Josh to share his story?
28:00 - Transitioning in life to becoming a teacher
28:45 - 2020 hitting hard
33:15 - What is Josh's creative writing process?
41:00 - Playing the same track on repeat
42:00 - What kept Josh going?
44:00 - What is Josh's flow?
49:45 - Where to find the book
Resources
Pre-order What Is Next? on Amazon
2 Massage Therapists and a Microphone - Podcast
joshmartinwords.com
A random show filled with updates and stories about biohacking.
1:00 - Welcome to Episode 50!
1:40 - Happy 1 Year to Nufas Media and Flow Spa
3:00 - A day in the life of a float centre owner
4:00 - The online ambassador debate
9:15 - Group meditations starting at Flow Spa
14:00 - Making meditation accessible
16:00 - What's coming up for RJ
18:00 - What's the next big thing with Gary Vee?
19:00 - Stealing energy from extroverts
22:00 - People don't know who Tony Robbins is
24:30 - On having human gods
30:00 - We all need help sometimes *
31:00 - What's true to your own heart? *
35:30 - Central Canada's Natural Strongest Man 2020
40:00 - Pilates as prehab -
40:30 - The art of pilates
43:30 - Becoming Boundless
52:30 - Smart Drugs
56:00 - Omega-3s and brain health
1:00:00 - The trouble with biohackers
1:06:00 - The dangers of being woke
1:09:00 - Cold plunge challenge
Resources
The Subtle Art - Mark Manson
Strongman - CCNSM Event Page
Janet Di Bello is an account executive with Bell Media. In this wide-ranging conversation we talk about marketing and finding balance with tech exposure when keeping up with the latest trends, the role of coaches and mentors in business and life success, and we reminisce on our shared experience of seeing Tony Robbins at the Power of Success seminar.
1:00 - Does RJ take a day off?
2:00 - Welcome to the show Janet Di Bello!
3:00 - Loving her job as an account executive
3:45 - How Janet came into her role
8:30 - Productivity tips
11:00 - Tech distracts from flow
13:00 - Tips for easing into a more productive routine *
14:30 - Making use of technology responsibly for kids
16:15 - 24/6 Book
21:00 - Screen-off Saturday
21:45 - Finding balance online as a marketer
23:40 - Janet's float experience*
27:30 - The Apple Watch
29:00 - A recap of the Power of Success seminar
34:00 - RJ's Rule Number One in Business
41:30 - Seeking mentors and coaches
44:15 - Virtual Mentorship
49:00 - Returning to the Power of Success?
50:15 - The choreography of Tony Robbins
53:00 - What's RJ learning more about now?
54:00 - Forest bathing *
56:30 - Photography and videography
1:00:45 - Always be learning
1:05:30 - How many books do you have left to read in your lifetime
1:07:00 - Just in time versus just in case learning
1:08:00 - Virtual assistants
1:12:40 - Connect with Janet on LinkedIn
Resources
Tim Ferriss - Four Hour Work Week
Men are from Mars, Women Are From Venus - John Gray
Gary John Bishop - Unf*ck Yourself
Tribe of Mentors - Tim Ferriss
Awaken the Giant Within - Tony Robbins
Stillness is the Key - Ryan Holiday
Tim Ferriss and Ryan Holiday podcast
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Jason Reynolds is a local real estate agent with Ball Real Estate and half of Team Reynolds Real Estate. He's a great example of someone who has found the discipline of systems and balance in creating success in business and family life and in this conversation we get into the details of the routines and habits that keep Jason on top of his game.
1:30 - Welcome Jason Reynolds - his job in a nutshell
3:15 - First podcast experience as the interviewee
4:00 - Team Reynolds
4:45 - The Tabata cough
8:15 - The Swole System
11:00 - Using fitness to find balance in life*
12:30 - How fitness started for Jason
13:15 - College background
14:00 - Entrepreneurial starting point
18:00 - What's the Real Estate life like?
20:15 - The role of the agent*
22:30 - The progression with Team Reynolds
23:50 - Recognizing and dealing with strengths and weaknesses
26:00 - Working together as a family
27:30 - Hiring a business coach
29:00 - Seeking out and enlisting mentors and coaches in business
31:15 - Building systems in business
33:30 - Making checklists*
34:15 - What's part of Jason's daily routine?*
36:00 - Making the morning your foundation for success
37:00 - Would Jason ever become a coach himself?
38:00 - Hollywood Real Estate on HGTV versus being yourself
42:00 - Being level headed
45:30 - Jason's Flow
48:00 - The Real Estate process
50:30 - Jason's biggest tip for efficiency and life balance*
52:00 - Book Recommendations
Resources
Team Reynolds:
705-768-4529
reynoldsrealestate.ca
David Goggins - Can't Hurt Me
Living with a SEAL - Jesse Itzler
David Goggins on Joe Rogan - https://podcasts.apple.com/ca/podcast/1212-david-goggins/id360084272?i=1000425244857
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Beka Foote is the founder of Paws Ptbo, a pet care and dog walking service. This conversation was a lot of fun and Beka has great energy. We talk about some of the unique skillsets and challenges to caring for animals, how to support local businesses the right way, and why acknowledging mental health is just as important in the business world as it is for individuals.
1:30 - Meditation at Flow Spa
4:00 - Podcasting in a salt cave
4:45- Welcome Beka Foote from Paws PTBO
8:00 - Pupdates from Paws
9:30 - Developing customer service skills
11:00 - Becoming co-dependent on your dog walker
12:30 - Educational background
14:00 - How to handle walking multiple dogs
16:30 - Pack mentality of dogs
21:00 - Coming to Peterborough
21:45 - The starting of Paws PTBO
23:00 - Tackling the business side of being an entrepreneur
24:00 - Supporting local business vs. MLM
28:30 - Network Marketing
29:15 - What's the energy behind your drive?
31:20 - RJ the magical human being
34:30 - Remembering dog names
37:00 - Get outside with dogs to conquer winter *
38:15 - Find your passion and dive into it
39:20 - Fear around starting a business
40:15 - Lions and Tigers and Bears (oh my!)
45:30 - The memory of animals
46:30 - Dealing with mental health as business owners*
49:45- Talking about mental health in business
51:15- Telsi's strategies
54:00 - Get outside
56:15 - Living indoors
57:00 - Winter being the cause and the cure of your problems
58:45 - Make time for reflection *
1:00:30 - Were you effective in your day?
1:01:30 - Every day is not perfect *
1:03:30 - Hustle culture
1:06:00 - Wisdom in tension
1:10:00 - Space geekery
1:13:15 - Boxed life
1:14:45 - The beauty of Haroldtown
1:16:30 - Podcasting on walks?
Resources
Pawsptbo.com
@pawsptbo on social media
How To Win Friends and Influence People - Dale Carnegie
Brain Wash - David Perlmutter
9 Billion Pixel Photo from ESO Telescope
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Show Notes
Dan Growden is our guest on this week's FlowCast. Dan is an incredible athlete who's endurance is only outmatched by his humility. It takes a lot to get Dan to talk himself up despite reaching the level of training camp in the NHL and competing at an Olympic qualifier for speed skating.
In this conversation, we discuss the unique sport of speed skating, flow on ice, and Dan's new mission as a family man.
February 15 marks International Angelman Day. Please listen to the last 10 minutes of this podcast to learn more about Angelman Syndrome and visit cureangelman.ca
1:00 - Our current meditation practices
3:45- What is TM?
7:30 - Welcome to the show Dan Growden
8:45 - Where ice sports started for Dan
10:15 - Unlimited energy plus cardio genes
11:00 - Functioning on little sleep
11:40 - Dan's hockey career
13:00 - Switching to speed skating
15:00 - Training for speed skating
20:00 - What life's like for Olympic athletes
20:45 - Losing the internal drive due to bureaucracy
22:00 - Dan's retirement from speed skating
23:15 - Time spent in flow
24:00 - The risk of speed skating
25:30 - The interesting science of speed skating blades
27:30 - There's no balance in top-level sports
28:30 - Skating flow*
29:15 - Easy speed *
30:00 - Time spent in flow across sports
32:00 - What does Dan do now to reclaim flow?
35:15 - Where did Dan's positivity come from?
37:15 - Controlling your energy
38:15 - Making competitions with yourself for fun*
39:45 - Where does the competitive drive come from?
44:00 - A new life mission - Angelman syndrome
52:00 - Why Dan isn't allowed to drink orange juice
Resources
Try the Waking Up App for Free for 1 Month
FAST - Foundation for Angelman Syndrome Therapeutics cureangelman.ca
International Angelman Day - February 15
Quiet - Susan Cain
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
This episode was recorded on Bell Let's Talk Day, a day focused on raising funds and awareness towards mental health support.
Today we are talking about positivity and go through a unique meditation style that combines a number of different positive psychology tricks into one practice to help you feel grateful in the present moment and work towards your long-term goals.
1:30 - Happy Bell Let's Talk Day
3:00 - The intensity of Let's Talk Day origins
5:00 - Why did Bell get into this?
7:00 - The gloomy ending of January
8:30 - Why Peterborough is a virus-marinating area
9:30 - Cultural perspective of weather
11:00 - Combatting seasonal affective disorder
13:15 - The type of people who listen to podcasts
16:30 - Business is about contributing to others
18:00 - The Code of the Extraordinary Mind
21:15 - Practice compassion
22:00 - Gratitude practice
25:00 - You can feel good about yourself! *
26:30 - Know where you fit and protect your confidence *
30:30 - Forgiveness for resilience
34:30 - It's all about you *
35:30 - You've got to support yourself first *
43:15 - The Blessing
47:45 - The benefit of envisioning a higher power
50:20 - The people who struggle are meant to contribute
53:00 - Going full circle with the positivity practices
1:00:00 - We can do it - getting through the season!
1:01:45 - Do something every day in February for positivity
1:03:45 - The trees withstand all seasons
1:06:15 - Ben Greenfield's unique spirituality
Resources
Joe Rogan - Sober October Recap - Telsi's recommendation for hilarity
Joey Diaz episodes for a laugh
The Code of The Extraordinary Mind - Vishen Lakhiani
Check out Telsi.flows on Instagram for a yoga challenge throughout February!
Boundless - Ben Greenfield
This week on the FlowCast we had a lot of fun talking to Grace Reynolds. Grace runs her own business as an award-winning mortgage broker in Peterborough while balancing family life, her passion for outdoor sports, and leading several networking groups in the area.
In this conversation, we talk about how Grace balances her work with the rest of her full schedule, how to build a growth mindset, and getting out to shred the hills on her snowboard.
1:30 - Welcome Grace to the show
1:45 - The BNI in Peterborough
3:45 - Moving to Peterborough
5:30 - How Grace got into finance
6:30 - What does a day look like for Grace?
10:15 - Young Gun and Best New Agent awards
12:30 - What makes Grace stand out?
14:15 - Do a good job but don't need to dress to the nines *
18:30 - What does self-care look like for Grace?* Bell Let's Talk Day
21:00 - Schedule the things you care about *
22:45 - Grace's flow state
28:00 - Business goals
29:15 - Fixed vs. growth mindset?*
33:00 - How to keep it going when working on your own?
36:30 - Leading the Women's Business Network this year
41:30 - Being visible as a business person
42:30 - Be You
45:00 - Digital vs. analog
47:30 - Deep values
Resources
reynoldsmortgages.ca
Orangetheory Peterborough - https://peterborough.orangetheoryfitness.com
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Alyssa Rowe is an owner of Comfort Keepers Peterborough, a business dedicated to "Elevating the Human Spirit." In all that Alyssa does on a daily basis to care for others, in this episode we talk about the self-care that Alyssa prioritizes to keep herself going strong.
Alyssa is one of the most positive and optimistic people we know and we go over a lot of practical advice about maintaining and practicing optimism.
Be sure to stick around to the end of this episode as we talk about Alyssa's powerhouse networking strategy - this information is amazing and will surely get you more business and better connected in whatever you do.
Show Notes:
1:30 - Welcome Alyssa from Comfort Keepers
3:15 - The amazing people of Peterborough
3:45 - The start of the podcast
8:30 - Comfort Keepers Peterborough
11:00 - Who gets support from Comfort Keepers*
12:45 - How did Alyssa get into the field of caregiving?
14:45 - Alyssa's Flow
15:15 - Alyssa's first float *
16:00 - Working hard to develop flow in different aspects of life.
17:15 - Maintaining optimism *
21:30 - Try something different to help yourself
22:30 - Seniors and floating *
24:00 - Frequency of floating recommendations
26:00 - Concussion recovery
26:45 - Getting support into and out of the tanks
27:45 - The space and accessibility at Flow Spa
28:30 - What was Alyssa's pivotal moment in life?
32:30 - Does Alyssa have a daily routine?
34:50 - Make five minutes for yourself *
35:45 - Practicing optimism
37:00 - The brain experiences 3-5 emotions on a loop
41:15 - Alyssa's powerhouse networking strategy
48:30 - Ageism?
Resources
Comfort Keepers Peterborough:
Online peterborough.comfortkeepers.ca
Call 705-243-4042
RISE Podcast with Rachel Hollis - https://podcasts.apple.com/ca/podcast/rise-podcast/id1245763628
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Colleen Hunt is one of the founders of Naturally Nested, a maternal support practitioner (MSP) service in Peterborough. In addition to her MSP training, she is a holistic nutritionist specializing in prenatal and postpartum nutritional needs. In this episode
1:20 - Naturally Nested
2:15 - Origins of maternal support practitioner
3:45 - How old is the role of the doula?
4:30 - What led Colleen down the entrepreneurial route?
8:00 - Tying nutrition into maternal support *
10:00 - Identifying needs in the community
12:00 - Setting lofty goals for Naturally Nested
15:00 - The Peterborough Business Hub
15:45 - How's the small business community treating Naturally Nested so far?
19:00 - Resolutions and small business goals
24:00 - The Peterborough Wellness Exhibition * - 31
32:00 - Leading through inspiration
34:45 - Reading for business
36:30 - What's Colleen's flow?
38:45 - The therapeutic benefits of walking
41:00 - Making sustainable changes*
Resources
Peterborough Chamber of Commerce
Peterborough Wellness Exhibition
Wheat Belly - William Davis
The Lord of the Rings - J.R.R. Tolkien
The Hobbit - J.R.R. Tolkien
The Tipping Point - Malcolm Gladwell
The Blue Castle - L.M. Montgomery
Little Women - Louisa May Alcott
~~~
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Have you set your New Year's Resolutions for 2020? In this episode of the FlowCast we talk resolutions, break down the pitfalls and offer suggestions on how you can actually stick through and accomplish your biggest goals in 2020.
1:00 - Welcome to a new year of podcasts!
3:00 - Dreams becoming real things
4:15 - Telsi's stance on resolutions
4:50 - The problem with resolutions *
6:45 - Resolutions versus goals
7:45 - The Hero's Journey
9:00 - Call to Adventure*
10:30 - Reintegration after the Hero's Journey
11:30 - Resolutions are a call to adventure *
15:30 - The more you face challenges, the better prepared you get to tackle further obstacles.
19:30 - Visualize your ideal self - are your resolutions actually your own?
21:00 - The psychology of behaviour change - have the action plan *
24:45 - Using obstacles as guiding principles.
27:45 - Pace yourself if your resolutions include new fitness plans
33:00 - How to find more balance if you are into slamming energy drinks and blasting biceps
42:00 - Recap of what you can do with your resolutions
47:15 - Presence is power *
Resources
Telsi's online coaching program: flowcodesptbo.com
Book a pilates class with Telsi: sweathappywellness.com
Dream Goals course - 2020 Vision rjkayser.com/2020
Joseph Campbell - Hero with a Thousand Faces
Johnromaniello - romanfitnesssystems.com
~~~
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
This clip from episode 40 of the FlowCast goes over the 2020 Vision course in its entirety. You can get 2020 Vision at rjkayser.com/2020 - launching January 1, 2020. Even if you don't pick up this course, I hope that you'll learn something about setting and achieving your Dream Goals from this clip.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
On this episode of the FlowCast, Telsi and I share what's next in 2020, both behind the mics with the podcast and in the rest of our lives with some big announcements. We also reflect on our most important business lessons of 2019 and get a surprise visit from a friend and regular listener of the show!
This will be the last episode released in 2019. Thank you for tuning in to the podcast this year. Whether this is your first time here, or you've been here since the beginning, it is so awesome to hear that we are making a difference and doing something cool that you care about. Cheers to 2020!
2:00 - Where has Telsi been?
3:30 - Pilates teaches you many lessons about body awareness
6:30 - Leveling up to Reformer Pilates
7:30 - Telsi now at Sweat Happy Wellness
9:00 - Telsi's business pitch presentation
11:00 - Flow Codes announcement*
15:00 - finding the balance between body and mind
16:10 - Seeking new clients now*
19:00 - The big reveal as a starting point - once you say you're going to do something, do it.
20:45 - Putting in the reps
22:30 - How many books did you read this year?
24:45 - storytelling is how we learn the best
25:30 - 2020 Vision
27:30 - The science behind writing in paper journals
29:30 - Coding information into your body through different inputs
32:00 - Priming your subconscious
34:15 - The different days in the 2020 program
38:00 - Gratitude and optimism
39:30 - Rub your hands together - energy gives you energy*
40:30 - Simple Gratitude practice to feel better *
47:45 - Each year is a chapter in your story
48:30 - Reflection as self-care *
50:00 - The technology shift in the past two decades
53:00 - A new strategy for information products
55:00 - Satisfy the balance between creating and consuming
56:00 - Tony drops for a surprise visit!
58:00 - The podcast set up tour
58:30 - Back to Seneca's quote on reading and writing
Seneca quote:
1:00:45 - Telsi's hate of sewing
1:02:00 - Creativity is a practice
1:02:30 - Biggest lessons from 2020.
1:07:30 - No one's going to do it for you*
1:10:00 - Wrapping up 2019
Resources
The Alchemist - Paulo Cohelo
Read to Lead course - Ryan Holiday
John Travolta - Impact Theory Podcast
Creative Calling - Chase Jarvis
The Minimalists Documentary - Available on Netflix
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
I had a blast recording this episode of the podcast with Siam Grobler! Si is part of the Peterborough Chamber of Commerce member relations team, and a course instructor in social enterprise at Trent University while working on his MBA.
Want to learn more about how to start a podcast of your own?
Si was very curious about the inner workings of the podcast, so stick around after the end credits if you’re interested in more of the behind-the-scenes details on the gear used to record the FlowCast and how measuring analytics for podcasts works.
2:00 - Welcome Siam Grobler to the show
2:30 - Introvert or Extrovert?
4:45 - Is extroversion shallow
7:00 - Not being afraid of messing up - no one’s going to die
10:00 - Remembering people’s names*
12:00 - Shout out to Josh Chessman
15:00 - Let your subconscious do your work
16:30 - Giving the Peterborough Chamber a personality*
17:45 - Working for GE - water division
19:00 - Running out of hard drive space
21:00 - Writing in paper journals - it sticks better
22:45 - Teaching and taking notes digitally
27:00 - Digital calendars
28:00 - Excelling with productivity * → 33:00
33:00 - Seasons of Strongman * - 34:30
34:30 - Si’s educational background
36:30 - What led Si on his educational route
41:00 - Getting started in a sales position
43:15 - Switching gears again into an MBA
43:45 - You can change *
46:00 - Being a widget for a company
53:45 - What does social enterprise mean?
57:15 - Sponsoring Ptbo Musicfest
59:30 - Giving back in your own way
1:00 - Bell Let’s Talk Day
1:01 - Does the motivation matter?
1:03:00 - Can someone start a business purely for the motive of the profit?*
1:07:00 - Peterborough community cares
1:09:00 - The Queen of Versailles
1:11:00 - Warren Buffet not greedy
1:13:30 - It’s shallow to just be for profit but you can do it
1:14:30 - How to set up a podcast (bonus content)
Resources
Dale Carnegie - How to win friends and influence people
Ryder Carroll - The Bullet Journal Method
Hero With a Thousand Faces - Joseph Campbell
Documentary - The Queen of Versaille
HBO Documentary - Warren Buffet
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Carly Eagles is the founder of Sweet Simple Nutrition, a holistic nutrition coaching company based in Peterborough. I had a lot of fun recording this podcast episode with Carly while Telsi was away doing her Pilates certification. Carly and I have a shared passion for food and nutrition and so this episode goes deep into some very helpful advice for anyone to apply towards improving their nutrition. We also got back to the roots of the FlowCast and talked flow specifics in Carly's life. Let's dive in!
1:00 - Carly Eagles on the show
2:00 - Carly's origins in fitness and nutrition
4:30 - The journey to starting Sweet Simple Nutrition
7:00 - The first year of business
9:30 - Finding funding as a new business
10:30 - Passion as an entrepreneur
11:15 - Feeling someone's authenticity - like what you're doing
12:00 - Developing grit *
13:15 - Fear in new businesses *
15:30 - Being awkward in front of camera
16:30 - Introverted success on social media
19:30 - Marketing is not the pushy short term sales tactics
20:30 - Precision Nutrition - diet agnostic and Carly's approach
22:00 - Current fad diets
23:15 - Holistic nutrition
25:30 -Differentiating what the brain and body wants
28:00 - The calorie debate*
29:45 - Behaviour goals versus outcome goals
30:30 - What's sustainable with nutrition? *
35:30 - Getting rid of guilt works the same in nutrition and business*
37:00 - The culinary nutrition program
40:30 - Cooking workshops with Carly in 2020
42:00 - What's Carly's flow?
47:15 - Everything in life feeling in flow and falling in place.
49:00 - Where to find Carly
Resources
Sweetsimplenutrition.com
Jab, Jab, Jab, Right Hook - Gary Vaynerchuk
Precision Nutrition
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
In this fascinating conversation we had the privilege to sit down to talk with Irèni Stamou, a professional dancer and choreographer who has taken what she learned from 15 years in the profession and translated it into an incredible career in wellness and body work. There's not a lot of banter or back and forth in this conversation because Irèni's story flows all on its own. There's so much to learn from Irèni and we certainly couldn't fit in all into one episode, so she will be back again. Let's dive in!
1:00 - Welcome to the show Ireni Stamou!
1:00 - When Telsi and Ireni met
2:00 Ireni’s background
3:30 - Career as a dancer
6:00 - Body starts breaking down
9:00 - First tastes of Costa Rica
9:45 - Stopping the wheel of a company
11:00 - Going Unplugged and heartbreak
12:45 - The blue zone of Costa Rica
14:45 - The tribal community of living in Costa Rica
15:45 - Floating memories of tide pools *
16:45 - Living in Greece as a child and growing up Greek in Canada
18:15 - The tight-knit communities in Greece and similarities to Costa Rica
21:00 - Letting go of stuff when moving to Costa Rica *
22:00 - Coming back to Peterborough
23:00 - Do you really need to respond right away? *
23:45 - The Superstore conundrum *
27:00 - Landing in Peterborough
32:00 - The uniqueness of Peterborough
32:30 - Bliss Flow Wellness Retreat*
36:00 - The power of journaling
37:00 - Acknowledge the darkness *
38:00 - Remove yourself for restoration *
41:15 - Receive the gift of nurturing yourself *
42:45 - Holiday Special on Bliss Flow
43:30 - The gift of working with Telsi
45:30 - The differences in electricity and EMFs between Canada and Costa Rica
47:30 - Car-free zones in cities
Resources
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
We face a lot of emotions that get in the way of finding our flow. Maybe there are no bad emotions but one of the most insidious for flow and creativity is envy. This week we talk about the downside of envy and how you can work to eliminate this obtrusive state of mind.
00:45 - Topic of the day - Envy
1:30 - What is envy and how does it lead to issues when it’s the driver?
3:00 - The slippery slope of envy
4:00 - The envy triangle
5:00 - Longing towards someone else’s luck
7:45 - Shout out to Tony Francis
8:00 - Luck Article idea - [I messed up the story - the guy was located near the London Bombing, not the World Trade Centre for September 11.]
9:30 - Shift towards more gratitude and optimism
11:30 - What if the other person is just more lucky? *
13:15 - The envy of longing for possessions
14:30 - Wanting the end point without the effort to get there
16:15 - The Hedonic Treadmill of envy*
17:45 - Don’t feel envy if you have contentment *
19:15 - Contentment is not stagnation *
20:15 - Avoid envy by Creating before Consuming
22:30 - Envy creeping in
24:30 - Idea inception
25:00 - You feel bad emotions more when you’re exhausted
28:30 - Don’t prime your day with anxiety
Resources
Thinking, Fast and Slow - Daniel Kahneman
"Just My Luck" - From Men's Health, December 2005
Subtle Art - Mark Manson
Creative Calling - Chase Jarvis
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Josh Chessman and Dan Growden are two close friends of ours who are also incredible endurance athletes. They've put together a unique trail run get-together at Haroldtown Conservation Area in Peterborough for November 30. In this episode, we dive into what inspired this challenge for them, how to participate, and the tips and tricks (or lack thereof) that Dan and Josh will be using to perform their best at this event. The link to join this trail run challenge is: https://theruns.itsyourrace.com/register/?fbclid=IwAR3M3u9feq6u6-EfymyOSq73yp8mapQjC36jN_5QZbiTwpHRA2zdkhCqmOQ
0:00 - PSA on this episode before getting started
2:30 - Podcast start
3:45 - Dan’s Intervention
5:30 - Siri joins the conversation
6:00 - The Runs - Haroldtown race description
7:45 - Could you walk the race?
9:15 - What trail the race is taking place on?
11:00 - What spurred this race on?
12:00 - Dan’s running history
13:15 - Dan’s sports background
14:30 - Does endurance stick with you after many years of building it up?
15:30 - Embrace the grind
16:30 - Josh’s past endurance challenges
19:30 - What advice would you give to other competitors?
21:15 - We’re all in the same boat *
22:30 - Polish some mindset skills - Cold showers *
25:30 - Be normal fit, do different shit*
26:00 - Breathing techniques for running are critical
27:00 - Winter running and breathing
27:45 - Nutritional strategies for the race
29:30 - John Berardi - race nutrition advice
31:15 - Josh running 25 km with just 40 mL of water
33:00 - The sympathetic effects of running
34:00 - Just going with the flow of the race versus being very precise
35:00 - Bakers, cooks, chefs
37:00 - Being body oriented first
38:00 - Unplugged - Self-awareness and not paralysis from analysis
38:45 - footwear
40:00 - Hot Feet
41:00 - Barefoot running
48:15 - Cost of the race
51:30 - Do something hard without receiving praise*
Resources
Dr. Sean Episode
Josh Chessman episode
Unplugged - Brian Mackenzie and Andy Galpin
Xero Terraflex shoes
Dain and Freya - Move Daily - Emily Splichal episode
Race Sign Up Site
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
The stoic fighter Mike Doherty returns to the FlowCast to talk about mindset training and coming back from a loss as a fighter. This episode is sure to get you fired up and teach you some critical points to keep in mind when you are seeking mastery and finding your flow!
1:30 - Special Announcement for Josh and Dan’s Trail Race
3:00 - Mike Doherty returns
4:00 - WAKO K1 Championships
5:00 - Losing the game by losing yourself
7:30 - The differences between Canadian fighters and European fighters
9:15 - Why Mike won’t be going back
11:00 - Mike’s main takeaways from the tournament
13:30 - Handling the weight cut for a whole week
16:30 - How Mike prepares for a fight
19:30 - Measuring training metrics after training versus before
22:30 - Debriefing in fighting
26:00 - Stoicism and fighting
27:30 - How to detach as a fighter
31:45 - The science of success
35:00 - 3 stages of mastery
38:00 - Autopilot and visualization practice
40:45 - Using aggression to get you going
45:00 - Epithets that Mike lives by
Resources
Finding Mastery Podcast
Free Solo - Alex Honnold
Stillness is the Key - Ryan Holiday
Impact Theory Podcast
Awaken the Giant Within - Tony Robbins
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
This past week I (RJ) attended the Power of Success seminar in Toronto where Tony Robbins and friends gave engaging talks on success and their different strategies for making monumental differences in your life. I wanted to immortalize this information-packed day, so I talk a bit about the environment itself and the other guests before focusing in on the Tony Robbins part of the day!
3:00 - The types of characters at the seminars
7:30 - Vivian Ricci - Real estate broker - believe and attend
9:30 - John Gray - Authenticity and masculine/feminine balance
13:00 - Phil Town - Rule One Investing
16:00 - Trainer to the celebrities Sonni - the health pyramid
17:00 - Molly Bloom - mindset, character, action
19:00 - JT Foxx - Eliminate negativity, build your brand
22:30 - Lunch break
24:00 - Gary John Bishop - The space between promises and actions
26:30 - Rachel Hollis - Intentional, Grateful, Get Uncomfortable, Stand Back Up, Memento Mori
30:30 - The big man, Tony Robbins
37:45 - On stage versus learning from Tony other ways
38:30 - Motion = Emotion
41:30 - Tony's story
44:30 - Heart alignment gratitude practice
46:30 - Why I wouldn't attend a motivational seminar again
Resources
I Am Not Your Guru - Tony Robbins documentary on Netflix
Awaken The Giant Within - Tony Robbins
Molly's Game - Molly Bloom
Unf*ck Yourself - Gary John Bishop
Girl, Wash your face - Rachel hollis
Gratitude blog post
Tim Ferriss - Tony Robbins episode
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
We've heard from a lot of guests lately who are shining their own unique light which is helping to spread their message and build a following around their message. But how do you go about finding something truly authentic to you that resonates with your creative calling?
In this episode, Telsi and I share some tips about what it means to be authentic, how much more valuable it is for building your brand or business, and ways you can learn to become more authentic when just getting started.
1:00 - Authenticity coming up a lot on the podcast lately
1:30 - Forcing authenticity
2:45 - What happens when you take a break from social media?
3:15 - How Telsi feels about the concept of authenticity
5:25 - Going with your own flow
6:30 - Telsi's best content lately - authentic versus forced authenticity
8:00 - Stepping back from the line of fire
10:00 - What's your Just Cause?
11:45 - Showcasing your best work on Instagram
12:30 - The Best Photographers Don't Post Daily
13:45 - Authentic post is the tip of the iceberg
16:30 - How do you work from a place of authenticity when starting?
18:45 - Make it till you make it
22:45 - To build something real leave your expectations at the door
24:30 - Don't worry about the likes
27:30 - You'll stumble and crawl before learning to walk and run
Resources
Jess - Episode 31
Kent - Episode 28
Infinite Game - Simon Sinek
Start With Why - Simon Sinek
Creative Calling - Chase Jarvis
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Jess Dalliday is an entrepreneur, mom, podcast junkie, and the creator of Pilates on Demand and The Healthy Sweet Potato, a popular plant-based foodie blog.
In this information-packed episode, we talk about how Jess found her creative niche and the productivity system that she uses to pump out an incredible amount of top-calibre content.
Whether you’re looking to get in shape, revamp your productivity, or find your creative calling, this podcast episode is too good to miss.
Let’s dive in!
Show Notes:
2:30 - How Jess started blogging and school background
4:30 - Infertility issues
8:30 - how Jess regained her fertility
14:00 - how did Jess find her creative niche?
19:30 - Creativity and flow in non-traditional sources
21:00 - Creative Calling
23:00 - Creating for yourself instead of copying other people
24:45 - Planning out the year
25:15 - Prioritizing your tasks each day
28:45 - Taking a break from Instagram
35:30 - Acknowledge your accomplishments
39:30 - Be realistic with your daily priorities
40:15 - Jess’s planning methods
44:30 - What inspired Jess to start her own business
47:00 - Creating Pilates on Demand
50:00 - Jess’s sources of inspiration
53:00 - Virtual Mentorship
55:30 - Jess’s closing advice
Resources:
Fertility Story Part 1
Fertility Story Part 2
Creative Calling - Chase Jarvis
Pilates on Demand
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
How can introverts create podcasts and YouTube channels? Telsi and I share our journeys and research into the connection between introverts and leadership.
00:45:00 - Introverts in the extrovert ideal world
3:00 - Telsi’s introverted path into personal training
6:30 - Recovering shyness
8:15 - How to identify introversion and extroversion
10:00 - The shift to introversion in adolescence
11:15 - Pushing yourself into leadership as an introvert
13:45 - Carving out your restorative niche
14:15 - RJ’s journey through shyness
17:15 - Free trait theory
20:30 - Burnout and adrenal fatigue
22:00 - Introduce yourself as being shy
24:00 - How to get out of your shell
29:00 - Be yourself - people will know if you are faking it
29:30 - How to do a podcast or YouTube channel as an introvert?
32:00 - Quiet confidence
34:30 - Energy balance between introverts and extroverts
36:00 - being in a relationship with an extrovert
39:30 - speaking up as an introvert
40:15 - Nervous system differences in extroverts and introverts
42:00 - Don’t drink orange juice before playing hockey
45:00 - Movement and meditation for nervous system control
47:00 - Flow and introversion
49:30 - Practice for athletics comes in solitude
51:45 - Tattoos and introversion
Resources
Quiet - Susan Cain
The Introverted Leader - Jennifer Kahnweiler
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
This teaser episode and book recommendation is in preparation for Episode 30 talking about thriving as an introvert in an “extrovert ideal” world.
Also, a note on delayed gratification as today it is my brother’s birthday and yet he’s two weeks out from his physique competition so there will be no cake for him today.
Happy Birthday Jeff!
The boys are back in town! Sean Thornton and Jordan Porter of Nufás Media are with us this week to talk about making Peterborough great again (not their tagline and not endorsed by Nufás, lol).
You might remember Jordan from being on the FlowCast a few episodes back and this time we had the dynamic duo of the Nufás boys in to talk about starting their business, finding balance with business partners, and the values that attract customers to them.
This conversation centred a little more of the spotlight on Sean but having Jordan in the studio with him made for a great dynamic in the conversation and it’s clear how these two work together so well in their business roles.
Show Notes:1:30 - Who is Sean Thornton?
2:00 - Getting started in entrepreneurship through masonry with Stirling Chimney Services.
4:30 - Working with clients in the new location.
8:00 - The process of renovating the Nufás Office.
15:30 - What does Nufás Media do?
16:30 - Importance of having a business partner.
19:30 - Grant Cardone and the 10X Rule.
22:30 - How to get along with a business partner.
27:30 - Finding your own productive hours.
29:30 - Sean’s creative flow.
33:00 - Believe that it will work out.
36:30 - Having confidence in decisions.
37:10 - You have to be confident.
39:30 - You don’t know everything.
44:30 - The need to be adaptable.
48:00 - Make Peterborough great again.
50:30 - Business values.
Resources:
The 10X Rule - Grant Cardone
You can find out more about Nufás and follow along on their journey at:
Nufás Media
Address: 144 Hunter St. W - Lower, Peterborough
Web: nufasmedia.com
Instagram: @nufasmediaagency
Twitter: @nufasmedia
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259
Spotify:
https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.
Kent Sheehey has been on a journey of self-discovery since his teenage years when he first found fitness. He is an entrepreneur and the co-owner of Sweat Happy Wellness, a reformer pilates studio with locations in Peterborough and Lindsay. Along with his wife Becky, they have been bringing a refreshing and holistic take on fitness to the community and have been seeing great growth in their business by bringing that light. In this wide-ranging conversation, we talk about foraging, finding flow in music, and becoming a bearer of light and positivity in business.
Show Notes:
1:45 - Who is Kent Sheehey?
3:00 - Foraging
9:15 - Kent’s origins with fitness
11:30 - Kent’s nutrition evolution
14:30 - Eating 30 bananas a day
17:00 - Kent’s flow state
18:00 - How diet helps Kent’s flow state
21:00 - Music and flow
24:30 - Just be cool in business and flow *
29:30 - Spread light as a business
32:00 - Reformer Pilates and Sweat Happy Wellness
40:30 - Go Time
41:15 - Brain training with pilates and Animal Flow
43:15 - The performance of teaching classes
44:00 - The power of partnerships
45:30 - Key business lessons
Shout Outs
37:00 - Becky Sheehey @sweathappywellness
38:00 - Amy Stubb - @sustainableyogi
39:30 - @thehealthysweetpotato - Jess Daliday
Resources
Markus Rothkranz - Free Food and Medicine
https://amzn.to/35bocX8
Tero Isokauppila, Four Sigmatic Founder — Finding Mastery — Overcast
Dr. Sean is a chiropractor, fitness bootcamp instructor, Canadian Reserves member, family man, and productivity master.
In this episode, we dive into his recent performance at the Canadian Forces Iron Warrior 2019 competition which is a gruelling military-style Iron Man event. We talk about the training and recovery leading up to the competition, how Dr. Sean improved so much over past years, and the mindset that goes into enduring such an event. We also cover some great business and productivity advice that Dr. Sean has implemented to creating success in multiple realms.
Follow Dr. Sean Francis and Towerhill Chiropractic online!
Show Notes:
00:45 - Who is Dr. Sean Francis?
2:00 - Canadian Forces Iron Warrior - what is this gruelling race?
7:15 - The Hasty Ps 100 mile march
9:00 - Training for the Iron Warrior
9:30 - Dr. Sean’s results at this year’s Iron Warrior
12:30 - The importance of training to perform at the very best level
14:10 - Toughest day should never be in combat *
17:00 - Where Sean first recognized the flow state and got hooked on seeking it
20:00 - Physical cues for flow
22:30 - Nutrition strategies for this year’s Iron Warrior
29:30 - If/When, Then Statements
31:00 - Finding balance with everything that Sean does.
35:30 - Recovery and creating space in your body
37:00 - Dr. Sean’s recovery with floating and cold therapy
40:00 - Maintaining the engine that is your body * - Take care of yourself - days will get tough
What a great podcast this was with Jordan Porter!
Recounting tales of the intense flow of extreme sports when your life is teetering on a slab of wood and debating the concept of achieving mastery in one field versus becoming a skilled jack-of-all-trades.
There were many laughs to be had during this conversation but Jordan also has a deep understanding of his own experience of flow both in physical and creative realms as he’s been an adrenaline junkie his whole life and has been honing the craft of writing since elementary school.
It’s always a fascinating journey to find the similarities and differences between these flow-inducing activities and Jordan delivered across the board while also giving great advice to anyone looking to start their own business.
Let’s Dive In!
Follow Nufás Media
https://www.instagram.com/nufasmediaagency/
https://www.facebook.com/nufasmedia/
https://nufasmedia.com/
Show Notes:
3:15 - Who is Jordan Porter and what is Nufás Media?
5:15 - Monsters, If Not Human - Jordan’s writing journey
8:00 - What does Jordan’s flow state look like with writing and research?
10:00 - What’s in Jordan’s EDC?
11:30 - Jordan’s Longboarding Story and how it relates to flow
14:15 - Jordan’s flow experience
15:15 - The White Dragon Jordan is chasing.
17:45 - Jordan’s Radio show on Trent Radio
23:45 - Nufás Media - new business media brokerage
26:10 - What does Nufás mean?
27:30 - What challenges is Jordan facing with a new business?
28:30 - Mastery vs. Jack-of-all-trades
38:30 - Defining Mastery
41:30 - The success of true masters
42:15 - The evolution of master rock climbers - proto-monkey humans
43:30 - The toolkit of masters is often masked under the masterpiece.
44:30 - The value of a business partner
47:00 - Actionable business advice from Jordan
50:15 - The Art of Wilkins - hometown example of perseverance
54:00 - Side hustles and breaking through entropy
What’s up everyone, RJ here and in this special FlowCast series I’m talking about the recovery strategies that I’m implementing in training and preparing for the Canadian Hercules competition just a few weeks away.
In part 1 I’m talking about floating and the particular benefits that are helping my body recovery from training and further prepare for the competition.
Laura Anderson is a naturopathic doctor in Peterborough who has been able to create a life around the things that she is passionate about. In this wide-ranging conversation we cover Laura’s journey into naturopathic medicine, her take on following your gut to find your true calling, how naturopathic medicine can help you, and simple practices you can implement to make your life better. Let’s dive in!
Show Notes:
6:50 - How Laura overcame her obstacles to switch from the traditional university route into naturopathy
10:10 - Finding your place in school
12:30 - How Laura listens to her gut
16:45 - What is naturopathy?
22:00 - Any type of patient better suited for naturopathy?
23:00 - The Obi Wan of medicine
27:00 - Old modalities becoming validated by science again
29:40 - Air is free
30:30 - Laura’s meditation practice
33:30 - Has Laura found her flow?
34:20 - The timing of flow
37:45 - Gratitude journaling and tips for starting change process in your own life
42:00 - Change your lifestyle long-term
43:30 - Laura’s take on social media
47:50 - Nobody has the perfect life.
We live in a world obsessed with comparisons. The drawback is that you cannot find your own flow when comparing yourself to others. In this episode, we break down Theodore Roosevelt's classic quote and talk about strategies for freeing yourself from the vicious comparison cycle.
Show Notes:
2:00 - Why people disagree that comparison is the thief of joy
4:00 - Comparison and flow states
11:30 - Coaching role in Flow
12:30 - comparison in school
15:00 - self-awareness of what’s right for you
16:50 - Instagram - getting rid of likes
18:22 - Social media and business
18:50 - Thinking Fast and Slow - Daniel Kahneman
22:20 - Comparison and authenticity
30:00 - Being where you’re supposed to be
37:00 - Earning trust outperforms envy
40:00 - Authenticity on social media
45:30 - Where is your joy sourced from?
47:00 - The FlowCast case study of non-comparison.
In this week’s FlowCast episode we dive into the flow of fighting with Mike Doherty. Mike is the owner of Dohjo Muay Thai gym and is fresh off of an IKF Worlds tournament win.
We talk about the recent fights him and his teammates won as well as get into some past stories about how Mike used his mastery of his emotions to beat a fighter in Thailand at his own mental game. I love this story and think that level of awareness in such a high-stakes environment shows an exceptional level of self-awareness and flow.
We also got into how Mike balances his emotional states and the challenges of running a business with being a world-class fighter.
You will not want to miss this episode, so let’s dive right in!
Show Notes:
1:30 - Fresh off of an IKF World’s win
3:20 - Growth opportunity from a loss and how the growth mindset spreads
6:00 - Motives for fighting - Mike’s philosophy
6:30 - How Mike defines self-mastery
10:00 - Daily journal practice used for separating different parts of life.
12:30 - Stoic philosophy - what it means to Mike
15:20 - Dealing with performance anxiety
17:55 - Why Mike became a fighter
19:50 - The story of how he beat a Thai fighter at his own mental game
22:55 - The Flow of Fighting
23:15 - Key components of Flow Mike identifies with in fights
25:25 - How long in his fight career did it take him to recognize the flow state
29:30 - Fight rituals or superstitions
31:45 - Ultimate end-goal with fighting
32:50 - How to perform at such a high level in fighting while also running a business?
36:50 - Best ways to overcome anxiety?
41:15 - Thoughts on social media and how to handle it as a business
47:00 - Mike’s time tracking method for productivity.
Vice Documentary on Wim Hof: https://www.youtube.com/watch?v=VaMjhwFE1Zw
Wim Hof Fundamentals Course: https://www.wimhofmethod.com/elearning/fundamentals
In this episode of the FlowCast, I'm doing the full review of the Wim Hof fundamentals 10-week course.
We'll go over the basic breathing techniques and physical challenges that encompass the Wim Hof Method (WHM). Find out how to gradually improve your breath-hold time by deeply oxygenating your body and how you can increase your tolerance to cold exposure in order to do cold plunges just like the Iceman.
Finally, I cover some of the different reasons you may want to try the Wim Hof Method for yourself and how you can further get involved in the community in Peterborough.
Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast...
Instagram: https://www.instagram.com/flowspaon/
Facebook: https://www.facebook.com/FlowSpaON/
Twitter: https://twitter.com/flowspaon
Topics from the Show Notes:
Tackling Your Resistance
SMART Goals
Goal Setting
Making Physical Activity Work For You
Circadian Timing for Tasks
Lists and Compartmentalizing different jobs
Chunking Down Your Goals
Just In Time vs. Just In Case Knowledge
Additional Resources:
Alice’s Theme - Danny Elfman
Impact Theory Podcast - Tom Bilyeu
Books:
4-Hour Work Week - Tim Ferriss
Deep Work - Cal Newport
The War of Art - Steven Pressfield
Smarter, Faster, Better - Charles Duhigg
When - Daniel Pink
This was an intermediate podcast episode this week as Telsi was away and I wanted to talk a bit about questions because they structure the life around us.
The questions you ask are the reality you live. If you always ask questions from a negative tilt, you’re going to have to constantly battle that negativity.
Rephrasing questions and being precise in your language can lead to a massive shift in your perspective and outcome.
This week on the podcast we were at House Fitness getting a quick update from Telsi about her journey to becoming an Animal Flow instructor prior to her first bootcamp session.
We talked about how she discovered and found a passion for Animal Flow, the time and financial budgeting she went through to accomplish this goal, and what the future for Peterborough looks like in terms of how others can join in to learn Animal Flow from Telsi!
In this podcast episode we recap RJ’s strongman competition from last weekend and then dive right into specific breath techniques that can be used to get you into a deep state of creativity and flow.
Don’t just take our word for it; listen to this podcast episode and then try it out for yourself.
Show Notes
2:00 - strongman competition highlights and getting into flow in competition.
4:00 - what’s so magical about Wim Hof method?
5:00 - Wim Hof method and breathing techniques prior to big lifts.
10:00 - Animal Flow Announcement from Telsi
13:30 - technique for integrating both hemispheres of the brain (you’ll want to watch this on video)
16:30 - Wim Hof Fundamentals course and who is the Iceman?
21:45 - Breathwork and fat loss
24:30 - Getting started with Wim Hof Method
28:24 - Wim Hof method for creativity
35:00 - Can video games help to mitigate the effects of PTSD?
43:00 - Don’t need drugs to have a good trip
45:00 - Immune system and Wim Hof Method
49:00 Breathing and Endurance
55:00 - Maintaining an alkaline state during endurance exercise
This week’s podcast episode we got updates on the upcoming strongman competition happening in Peterborough, how the House Fitness breath workshop went and Telsi’s new Animal Flow coaching coming soon to Peterborough!
Mentioned In This Podcast:
Seasons of Strongman - Complete Training Program
State Breathing App by Brian Mackenzie
Show Notes:
7:00 - LL24h - The original sensory deprivation race.
12:40 - Upcoming breath workshop at House Fitness
26:00 - The Wim Hof Method
30:00 - The Pillars of Health Revisited (See FlowCast ep. 14 for more on this)
40:15 - How to incorporate more breath work into your life
44:40 - When mouth breathing is ok
48:00 - Blue light and blue light blocking glasses
54:50 - New Sensory Deprived Race Josh is training for
106:00 - Finding Josh’s Flow
Mentioned in this episode:
LL24h - https://www.youtube.com/watch?v=cpxPoeDAmBI
Solitude - Anthony Storr
Wim Hof Vice Documentary
Wim Hof Science with Rhonda Patrick
21 Mindset Challenges - RJ Kayser
Show Notes:
2:45 - Telsi’s 2 favourite steps to recovery
3:40 - What recovery methods do researchers recommend?
5:30 - How much sleep do NBA players get? (Including Lebron’s typical daily sleep time)
6:00 - Professional athletes sleep before important games and competitions
8:30 - Nutrition the day of versus the day before a game or competition
11:45 - Book recommendation - Good To Go
21:20 - Is Animal Flow good for recovery?
26:00 - Recovery of the mind
30:20 - Sleep before competitions revisited
34:20 - Counter-intuitive effects of recovery for sports like powerlifting
35:10 - Busy Mind = Busy Body
37:40 - Nature for de-stressing.
Books mentioned in this episode:
Good To Go - Christine Aschwanden
This episode is a BIG DEAL.
Technology is taking control of our lives and leaving us feeling exhausted and lacking control due to its addictive nature and the issues with compulsive use.
In this episode we breakdown:
what is digital minimalism
how compulsive technology use is leading us to feel more lonely and anxious
what impact technology and social media has on flow
how to create a philosophy of technology use
how to be a digital minimalist while running a business
what the heck are EMFs and why should we care?
Additional Resources from this Podcast:
Digital Minimalism - Cal Newport
Zucked - Roger McNamee
Reclaiming Conversation - Sherry Turkle
Growing Up Tethered - Sherry Turkle
The Four-Hour Workweek - Tim Ferriss
Forest App - available on Android and iOS
How To Configure Your iPhone To Work For You, Not Against You - This comprehensive guide is fantastic for implementing digital minimalism on an iPhone. It’ll take you over an hour to read through so you know it’s the real deal.
Gabby Reece on Joe Rogan
Sam Harris and Roger McNamee - The Trouble With Facebook
Nontinfoil Guide to EMFs - Nick Pineault
Gary Vee thinks that social media is a positive across the board for kids and their abilities to communicate. I think he’s wrong and he’s wrong for using his platform to spread misinformation on topics he just wants to create a soundbite for.
You’ve Got Questions, We’ve Got Answers
Show Notes (and rough time stamps):
5:00 - How long is a float?
6:50 - Are you in the float tank the whole time?
7:20 - What do you do in the float tank?
11:30 - Boredom and the cure for boredom
15:30 - Expectations of a float
16:10 - What if you can’t float?
18:00 - What if you get stuck in the float tank - addressing claustrophobia
20:45 - Floating when you can’t relax
20:20 - Suggested places to start before floating
28:15 - The downsides of flow
36:12 - Flow takes grit
39:00 - What you resist persists
How did we get here? Find out about our own journeys to discovering flow in this week's episode. Also, learn about the key tips you can use to discover the flow state for yourself.
Show Notes and Rough Locations:
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The Addictiveness of Flow (14:10)
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RJ’s discovery of Flow and Strongman (15:50)
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Telsi’s journey into flow through dance and gymnastics (21:00)
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There is no straight path to Flow (27:00)
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Finding belonging in life and in school (33:20)
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Telsi’s career as a personal trainer (35:30)
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Animal Flow coaching (44:00)
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Finding and Identifying Flow for yourself (55:00)
This is a basic beginner meditation which is great for quickly relieving stress. Use this if you are new to meditation or experienced and looking for a new perspective or refresher on the basics of mindfulness meditation.
This bonus episode is a radio conversation I recently had on Mercier and Friends about the upcoming strongman competition being held in Peterborough.
How do you build integrity?
This episode tackles a challenging question and for some, it may seem like a dose of tough love. It’s packed full of good advice though so I hope you enjoy it!
What is integrity and how do you define your limits in order to live with more integrity in your life?
Some of the points we tackle throughout this episode include:
• How does becoming more self aware lead to integrity?
• What does Seneca have to do with integrity and self-awareness?
• Why Yoda is the embodiment of our integrity episode.
• How our problem with being constantly tethered is leading to a lack of self-awareness.
• What do your emotions and vulnerability have to say about integrity?
• How to bounce back from failure.
• How does integrity lead to flow?
• Being precise with your language and using affirmations.
Books Mentioned in this Episode:
Letters from a Stoic - Senca
Grit - Angela Duckworth
Mindset - Carol Dweck
The Obstacle Is The Way - Ryan Holiday
How To Fail at Almost Everything and Still Win Big - Scott Adams
On this episode we talk:
• Spring cleaning tips and the one and only Marie Kondo
• Why cleaning is messy
• Decluttering your life for more flow and creativity
• What are micro-meditations and how just one breath can change your day.
Be sure to share this episode with friends and family who are currently going through spring cleaning!
Subscribe to this podcast on Apple Podcasts or your favourite podcasting app and be sure to leave us a review to help more listeners find us!
Find out about the Telsi Tabata for studying with intention as well as different breathing techniques and activities that leave you feeling refreshed between exams as well as after all is said and done for the semester.
Show Notes:
8:20 - Where Mallory’s passions lie
16:00 - Where small businesses should start with online marketing
19:00 - Digital Marketing Strategy - what’s the point of a post?
21:30 - Mallory’s thoughts on “Document don’t Create”
24:00 - What’s your competitive advantage?
26:30 - Micro-content - how much is too much?
31:20 - Are you just afraid to post something?
35:30 - Picking your platforms
38:30 - Digital Minimalism
43:00 - Being Present and going all in
44:30 - Followers vs. follower count and Instagram tactics
Books Mentioned:
Digital Marketing Strategy - Mallory Graham
Jab, Jab, Jab, Right Hook - Gary Vaynerchuk
Crushing It! - Gary Vaynerchuk
Crush It - Gary Vaynerchuk
Digital Minimalism- Cal Newport
Atomic Habits - James Clear
Take some time this weekend to recharge out of respect for World Sleep Day and the deficit we all automatically accumulated with losing an hour of sleep from Daylight Saving’s Time
This episode tackles the recent statement that’s been floating around about one hour in a float tank being equivalent to six hours of sleep.
Find out more about where the line should be drawn on making extreme statements like this.
You can also read the blog post here if you prefer a text-based summary.
What is the flow state and how do you achieve it? This episode covers the research and details behind the flow state as is outlined in the book Flow by the scientist who pioneered the research and term flow itself.
A discussion of the similarities and differences between physical activity and traditional mindfulness practices like meditation.
Download this supplementary podcast episode for a guided meditation and progressive muscle relaxation to help you fall asleep.