Let's Be Well Together: Recent Episodes
Let's Be Well Together Ltd.
We're your wellness check-in team, whose goal is to remind you to think about wellness and make it a priority. We explore wellness and intertwined categories, such as: Mental, Physical, Spiritual, Economic, Environmental, Artistic, Intellectual and Social. If we’re thriving in some facets but ignoring others, it affects our overall well-being. We interview people about their experiences. We talk to some guests about their experiences in the eight areas of wellness we’re exploring. Some guests explain concepts connected to a facet of wellness. Others are from organizations that foster wellness. We don’t see wellness as a zero sum game. Rather, it's generated as we take care of ourselves and inspire others. Let’s be well together.
It’s our final episode. It’s in a different format. John, Sheila and Elise each do a final sign off. Sheila and Elise tell us what they got out of making and listening to the podcast. John talks about the original objectives and how things changed over time. Conversations with amazing co-hosts and guests felt like getting a wellness degree of sorts. He refined his practical approach to achieving wellness and balance, then developed his strategic approach. It feels like the right time to stop. We thank each other and our listeners for what we made and enjoyed together.
Let’s Be Well Together Podcast - Episode 174Date: May 27, 2025
Participants: John Webster and Sheila Webster
Guest: Richard Ellis
Start Times and Segments:
[0:00:17] What’s On Your Mind: We view discipline as a skill, not a trait. It’s not something you're born with or without — it's something you can build with practice, like a muscle that grows stronger with use. Setbacks don't define your discipline; persistence does. Learning to forgive mistakes and keep trying helps you stay focused on long-term goals, making discipline more sustainable.
[0:9:14] Expanding Minds Interview: [Mental Wellness] Richard Ellis emphasizes that workplace wellbeing fosters psychological safety, empowering employees to be creative, make mistakes, and fully engage. This supportive environment leads to reduced absenteeism, higher retention, and improved productivity. Organizations that invest in wellbeing programs often see a return on investment (ROI) between 1:5 and 1:10. His approach includes running tailored surveys to identify specific challenges and desires within a workplace, followed by customized programs integrating education, coaching, and strategic planning. These programs don’t just make employees feel better—they translate into measurable business gains. Richard also underscores the value of a long-term strategy and behavior-focused coaching, ensuring sustained improvements and adaptability over time. Rather than one-off workshops, he promotes 12-month commitments to ensure impact and accountability.
[0:27:43] Running Popup: John had a surprising thought – that he is ready to die – leading to a feeling of lightness and upliftment. This realization transformed his perspective. He now views each moment as a precious bonus, embracing life with renewed appreciation and joy.
Guest Information: Our guest from New Zealand, Richard Ellis, began in the health and fitness industry, focusing on energy management, resilience, and well-being. He became an expert in a different subject about two decades ago. He specializes in helping business owners, corporate leaders, and teams unlock their full potential through optimal health and performance. He expanded his impact beyond one-on-one coaching, working with businesses to improve staff well-being and productivity. His approach is simple but effective—helping individuals make small, sustainable changes that lead to massive shifts in energy, focus, and overall performance. He’s known as ‘The Energy Coach’. He engages with thousands of followers and fans across Facebook, Instagram, LinkedIn. He puts out a newsletter to help them create energy everyday by making little changes in their lives.
Links for Richard:
LinkedIn profile: https://www.linkedin.com/in/richellis/
Facebook Profile: https://www.facebook.com/richsellis
Instagram Profile: https://www.instagram.com/richsellis/
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 173Date: May 20, 2025
Participants: Elise Seifert, Sheila Webster and John Webster
Guest: Richard Ellis (Interview) and David Amerland (Move That Body)
Start Times and Segments:
[0:00:17] What’s On Your Mind: In To Have and To Hold, Molly Millwood highlights how oxytocin deepens female bonds. Elise found this illuminating, relating it to her strong friendships and the emotional relief they provide in motherhood. Sheila affirmed this from personal experience, stressing the unique support women give each other—especially through life’s tougher transitions—making the science behind those connections feel all the more real.
[0:09:16] Expanding Minds Interview: [Mental Wellness] Richard Ellise defines burnout as a state of chronic exhaustion, detachment, and a reduced sense of accomplishment. It often results from a mismatch between a person’s values and their work environment, combined with excessive workload, lack of control, and insufficient recognition. Burnout emerges gradually, not from a single stressful event, but from persistent demands that overwhelm an individual’s capacity to cope. To recover, individuals need time to rest, realign with their values, and reconnect with supportive relationships. Prevention involves creating healthier work environments, promoting autonomy, ensuring fair treatment, and fostering a sense of community. Recognizing early signs and setting boundaries are also crucial strategies.
[0:33:37] Move That Body: According to David Amerland, setting fitness goals can drive progress and keep individuals accountable. Yet, he highlights the need to be kind to oneself, especially when targets are not met. This approach helps prevent discouragement and promotes a sustainable, enjoyable fitness journey,
Guest Information: Our guest from New Zealand, Richard Ellis, began in the health and fitness industry, focusing on energy management, resilience, and well-being. He became an expert in a different subject about two decades ago. He specializes in helping business owners, corporate leaders, and teams unlock their full potential through optimal health and performance. He expanded his impact beyond one-on-one coaching, working with businesses to improve staff well-being and productivity. His approach is simple but effective—helping individuals make small, sustainable changes that lead to massive shifts in energy, focus, and overall performance. He’s known as ‘The Energy Coach’. He engages with thousands of followers and fans across Facebook, Instagram, LinkedIn. He puts out a newsletter to help them create energy everyday by making little changes in their lives.
Links for Richard:
LinkedIn profile: https://www.linkedin.com/in/richellis/
Facebook Profile: https://www.facebook.com/richsellis
Instagram Profile: https://www.instagram.com/richsellis/
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 172Date: May 13, 2025
Participants: John Webster, Riley Thompson and Sheila Webster
Guest: David Amerland
Start Times and Segments:
[0:00:18] What’s On Your Mind: We explore how meaningful pursuits start with mastering basics. Whether it's music or another passion, developing core skills leads to competence. As excellence becomes attainable, individuals may experience a flow state—complete absorption in the task. This state not only enhances performance but also contributes significantly to overall well-being and satisfaction.
[0:10:52] Expanding Minds Interview: [Physical Wellness] According to David Amerland, sustainable health and fitness approaches create habits that endure, reduce mental and physical stress, and support a balanced life. He critiques intense programs for being unsustainable and emotionally draining. In contrast, he proposes routines like daily walks, balanced meals, and flexible workouts that fit one’s lifestyle. He also stresses mental health, urging listeners to stay patient and kind to themselves. These methods build confidence and help establish a healthy relationship with fitness over time.
[0:29:31] Flipside of the Coin: John and Sheila discovered that adjusting their lifestyle and activities to suit each other’s preferences enhances their relationship. There are lots of times when a change in course makes sense and works well. We talk about a few examples.
Guest Information: David Amerland writes about how we grow stronger—physically, mentally, and emotionally. In books like Built to Last and The Sniper Mind, he blends neuroscience, fitness, and personal development into clear, actionable frameworks. A black belt martial artist, David draws from his training to explore motivation, resilience, and the power of movement to transform lives. He also writes on tech and strategy, including Google Semantic Search, helping professionals adapt in the digital age. Whether through writing or speaking, his goal is the same: to help people gain control of their lives, improve their health, and build habits that truly last.
Website: https://davidamerland.com/
Books: https://davidamerland.com/books
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 171Date: May 6, 2025
Participants: John Webster and Elise Seifert
Guest: Ryan A. Bush
Start Times and Segments:
[0:00:16] What’s On Your Mind: . Elise chats about connections she feels with her newborn son. It includes connection through shared rhythms and unspoken cues. She was surprised by their synchronized waking times and how her presence alone calms him. Watching his fascination with everyday objects reminded her to slow down and find wonder in simple, overlooked moments.
[0:10:34] Expanding Minds Interview: [Mental Wellness] We interview Ryan Bush. He saw a gap in how people train their minds compared to their bodies. While society embraces physical fitness routines, there's no equivalent for deliberate mental development. He created Mindform to fill a void, initially as an online platform for members. It offers a structured, intentional way to "work out" the mind for clarity, strength, and long-term growth. Members range from founders and creatives to systems-oriented professionals—people motivated by curiosity and intentional living. Entry is through application then invitation, fostering a high trust, aligned community. Features include structured dialogue between members, online information and workbooks, apps, and more. Mindform enables individuals to gain mastery over their cognitive lives, allowing them to think independently, live deliberately, and create work of enduring value.
[0:27:55] Running Popup: John realized that wellness is a byproduct of living an active life. Instead of chasing wellness, he focuses on performing balanced activities that foster wellness naturally in different areas. It’s helping him get closer to understanding and feeling of “life in every breath”. It's more about living and less about asking how it's working.
Guest Information: Ryan A Bush is a thinker, author and designer focused on building better systems, better people, and a better future. His background is in the design of systems. He’s worked with tech startups to design and develop everything from physical products to software, to buildings, to business models. He’s had a lifelong interest in introspective investigation, ravenous reading, and obsessive self-optimization. For many years, Ryan has studied the insights of ancient teachers, practical philosophers and cognitive scientists. He’s written two books – The first – Designing the Mind – helps readers understand the workings of their own minds and the keys to sculpting them. The second – Become Who You Are – is about the psychology of well-being and concepts connected with Happiness.
Links to some of Ryan’s books:
Designing the Mind: The Principles of Psychitecture
Become Who You Are: A New Theory of Self-Esteem, Human Greatness, and the Opposite of Depression
The Book of Self Mastery: Timeless Quotes About Knowing, Changing, and Mastering Yourself
Link to Mindform community: https://mindform.io/
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 170Date: April 29, 20
Participants: Elise Seifert, Sheila Webster and John Webster
Guest: David Amerland (Move That Body)
Start Times and Segments:
[0:00:35] What’s On Your Mind: Sheila an Elise explore eight ways to display emotional intelligence, including showing empathy, trusting others, pausing before reacting, and asking questions to avoid assumptions. It emphasizes owning mistakes, expressing gratitude, lifting others up, and keeping promises. Each habit fosters stronger emotional connections, encourages personal growth, and creates healthier, more supportive relationships both personally and professionally.
[0:12:35] Expanding Minds Interview: Alterative to Interview – It has been great to speak to many people over three years of podcasting. It helped John Webster formulate a strategic plan for wellbeing. John’s strategy is guided by the acronym "GET" Wellbeing: Grow, Embrace hard work, and Together. He envisions growth as striving for a well-rounded life, embraces hard work as essential for true fulfillment, and believes in the power of community for collective and personal wellness. This strategic plan supports his action-oriented three-step approach: first, identify the wellness areas that are personally meaningful; second, engage consistently in activities that nurture each category; and third, conduct regular wellness check-ins to stay balanced and mindful. His framework is both visionary and practical—offering a high-level purpose while encouraging everyday actions. By blending strategic thinking with actionable habits, John ensures that wellbeing is not just an abstract goal but an evolving, lived experience.
[0:26:21] Move That Body: David Amerland talks about the art and science of breathing – breathe better - live better. David unpacks the impact of proper breathing techniques on our physical and mental wellbeing. Inhaling through the nose and exhaling through the mouth can transform your oxygen intake, especially during prolonged activities. Hear about the importance of diaphragmatic breathing and get practical techniques such as the 'double sigh' to enhance your oxygen flow and reduce stress.
Guest Information: Listeners know John Webster as a co-host of this podcast. John’s an Ontario lawyer who works at international law firm Gowling WLG, from the Waterloo Region office. He is a commercial litigator with 27 years of experience in complex litigation. John is a strong advocate for personal wellness, and this podcast (Let’s Be Well Together) and published a book about his journey (Accidentally Well). John has a lively curiosity that was fostered during his days studying philosophy at university. He embraces the saying, "Never stop learning." You can often find him enjoying its trail system in Kitchener-Waterloo, whether along old rail lines, through a forest or along the Grand River. He's married to Sheila and has three adult children. He’s enjoying life even more after the experiences he writes about in his book.
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 169Date: April 22, 2025
Participants: John Webster, Riley Thompson and Sheila Webster
Guest: David Amerland
Start Times and Segments:
[0:00:17] What’s On Your Mind: Riley raises a topic that touches on mental health and criminal law – not guilty by reason of mental disorder, sometimes referred to as the insanity defense. Is there balanced approach that considers the rights of both criminals and victims? Does the stigma surrounding mental illness affect how we navigate the complexities of mental health in criminal cases?
[0:13:20] Expanding Minds Interview: [Physical and Mental Wellness] We chat with David Amerland, the author of Built to Last and other books. We talk about the benefits of personal responsibility. It isn’t just a value—it’s a mindset that reshapes life. The moment that truth became clear, everything else began to shift for David. Physical exercise was the entry point. It demanded effort, consistency, and resilience, but what it really developed was ownership—of time, choices, and mindset. That ownership spilled into every area: better thinking, more balanced emotions, improved decision-making. Life stopped feeling chaotic because internal control took priority over external noise. Responsibility meant understanding that nothing truly changes until it’s faced and owned. It’s not about being perfect—it’s about showing up and being honest about the work needed. Taking responsibility isn’t easy, but it brings clarity, stability, and power. And over time, that steady practice leads to a better life—not because circumstances get easier, but because we become stronger, more capable, and more in tune with who we truly are.
[0:30:40] Flipside of the Coin: Sheila found a post about different love languages: physical touch, acts of service, gift giving, quality time, and words of affirmation. Misunderstandings arise when love expressions don’t align. What do listeners think? How might understanding love languages transform things we miss into meaningful expressions of affection?
Guest Information: David Amerland writes about how we grow stronger—physically, mentally, and emotionally. In books like Built to Last and The Sniper Mind, he blends neuroscience, fitness, and personal development into clear, actionable frameworks. A black belt martial artist, David draws from his training to explore motivation, resilience, and the power of movement to transform lives. He also writes on tech and strategy, including Google Semantic Search, helping professionals adapt in the digital age. Whether through writing or speaking, his goal is the same: to help people gain control of their lives, improve their health, and build habits that truly last.
Website: https://davidamerland.com/
Books: https://davidamerland.com/books
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 168Date: April 15, 2025
Participants: John Webster and Elise Seifert
Guest: JD Smigelski
Start Times and Segments:
[0:00:17] What’s On Your Mind: We ask Elise about experiences as a new mom. Life after having a baby reshapes daily routines and social connections. The spontaneity of outings, casual conversations at work, and personal autonomy are often replaced with meticulous planning. Though rewarding, the shift can be isolating at times. Baby groups and neighborhood walks provide brief but meaningful social interactions that help bridge the gap.
[0:10:21] Expanding Minds Interview: [Mental Wellness] Guitarist JD Smigelski shares a raw account of managing depression, anxiety, and imposter syndrome throughout his life and career as a professional musician. Touring intensifies these struggles—despite being constantly surrounded by people, feelings of isolation persist. Through trial and error, JD moved from medication to more natural coping strategies like staying active, spending time in nature, and practicing present-moment awareness. Music, while therapeutic, also exposes his emotional state, forcing him to confront what he feels rather than hide it.
[0:24:10] Running Popup: I like the expression, “Live Life in Every Breath”, but what does it mean in practice? I'm learning that it means appreciating what I have now, like my home and its view, without fretting about potential future losses. It's about enjoying today and trusting that I'll handle tomorrow when it comes.
Guest Information: J.D. Smigelski started playing guitar at a young age. He started his on-stage journey with his guitar teacher John McKinley and his open jam at the Huether Hotel (which is in Waterloo and by the way makes one of my favourite craft beers). He knew J.J. Wilde from middle school, who also grew up in Kitchener. J.J. is a Canadian rock singer. Her debut album Ruthless won Rock Album of the Year at the 2021 Juno Awards. Her new album Vices is nominated at the Junos this year. JD has been touring with JJ. I got lucky, ran into him in town and asked whether he’d chat with us about what it’s like to tour as a musician.
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 167Date: April 8, 2025
Participants: John Webster, Isabelle Sinclair and Sheila Webster
Guest: Ryan A. Bush
Start Times and Segments:
[0:00:17] What’s On Your Mind: We wonder about a possible shift in social media habits, exploring what we see as a decrease in posting and the increase in passive consumption on TikTok and YouTube, including privacy concerns and the desire to be more present in real life.
[0:08:56] Expanding Minds Interview: [Intellectual Wellness] Ryan Bush explains Nietzsche’s concept of “beyond good and evil” as an invitation to escape conventional moral frameworks that divide the world into absolute rights and wrongs. Traditional morality can be dogmatic, rigid, inherited and reductionist—often based on unquestioned assumptions that reward obedience over understanding. Ryan sees these systems as creating intellectual stagnation by discouraging critical thinking and nuance. Instead, drawing from Nietzsche, he prefers evolving our values through personal reflection and philosophical courage. Ryan encourages moving past dogmatic moral binaries toward a more dynamic, context-sensitive approach to ethics—one that evolves with insight and experience.
Link to Ryan’s Video: How to Go Beyond Good and Evil (and Why You Should) – Nietzsche on the Mistakes of Morality
[0:29:11] Move That Body: Gardening not only beautifies your surroundings but also serves as an excellent exercise routine. The physical tasks involved, such as raking, lifting, and cutting, help you stay fit while enjoying the fresh air and the rewarding sight of your hard work.
Guest Information: Ryan A Bush is a thinker, author and designer focused on building better systems, better people, and a better future. His background is in the design of systems. He’s worked with tech startups to design and develop everything from physical products to software, to buildings, to business models. He’s had a lifelong interest in introspective investigation, ravenous reading, and obsessive self-optimization. For many years, Ryan has studied the insights of ancient teachers, practical philosophers and cognitive scientists. He’s written two books – The first – Designing the Mind – helps readers understand the workings of their own minds and the keys to sculpting them. The second – Become Who You Are – is about the psychology of well-being and concepts connected with Happiness.
Links to some of Ryan’s books:
Designing the Mind: The Principles of Psychitecture
Become Who You Are: A New Theory of Self-Esteem, Human Greatness, and the Opposite of Depression
The Book of Self Mastery: Timeless Quotes About Knowing, Changing, and Mastering Yourself
Link to Mindform community: https://mindform.io/
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 166Date: April 1, 2025
Participants: Elise Seifert, Sheila Webster and John Webster
Guest: Mike Morrice
Start Times and Segments:
[0:00:35] What’s On Your Mind: We discuss the seven wonders—seeing, hearing, touching, tasting, feeling, laughing, and loving—and how they shape our experiences. The conversation highlights how technology and daily routines often disconnect us from these senses. By sharing moments of wonder, we reflect on the importance of presence, mindfulness, and truly engaging with the world around us.
[0:12:59] Expanding Minds Interview: [Artistic Wellness] Our guest, Member of Parliament Mike Morrice, tells us about his initiative to reform arts funding to support artists, galleries, performance centers, cultural events and community displays. He discusses the gaps in current government programs, which often provide only short-term relief rather than long-term sustainability. He is seeking fair compensation for artists, improving grant accessibility, and ensuring that creatives from all backgrounds receive equitable support. By working with industry leaders, policymakers, and grassroots organizations, he aims to shift the conversation around arts funding, demonstrating that investment in the arts benefits not only artists but also communities, local economies, and Canada’s cultural identity.
[0:31:44] Flipside of the Coin: Flipside of the Coin – We contrast the passionate, impulsive nature of young relationships with a more thoughtful, experienced approach when we’re older. What if couples could combine youthful passion with a mature wisdom. The best of both worlds.
Guest Information: Member of Parliament of Canada Mike Morrice is inspired by the great things people can accomplish when we genuinely listen to one another, look to find common ground, and prioritize future generations. Before being elected, Mike founded Sustainable Waterloo Region co-created ClimateActionWR, piloted Canada’s first Green Economy Hub, later founded Green Economy Canada to share this work across the country. Mike was the first Green Party of Canada candidate to be elected in Ontario. Since his election in 2021, Mike uses his platform to amplify his community’s concerns.
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 165Date: March 25, 2025
Participants: John Webster, Riley Thompson and Cameron Earnshaw
Guest: Tom Swales
Start Times and Segments:
[0:00:17] What’s On Your Mind: We discuss whether believing in success makes it more likely to happen. While some see it as a placebo effect, a positive mindset can boost motivation and persistence. Through examples from sports, job applications, and daily life, we explore how belief influences actions and agree that optimism often improves outcomes, even if it doesn’t guarantee them.
[0:10:45] Expanding Minds Interview: [Physical Wellness] Tom Swales addresses the role of self-awareness in preventing injuries. He explains how many injuries stem from unnoticed, repetitive movements and how simple self-checks—like assessing posture, flexibility, and balance—can reveal potential issues. We explore how small daily habits, such as sitting on the floor and mindful breathing, improve movement and reduce tension. Tom introduces his quick self-awareness movement scan, designed to help individuals maintain mobility efficiently. He also shares how reconnecting with art enhances focus and creativity, demonstrating the broader impact of self-awareness on both physical and mental well-being.
[0:29:58] Running Popup: A recent article accords with my experiences - Pursuing happiness can make people unhappy. I see happiness as one emotion among many. I prefer to savour happiness when I feel it (it’s often fleeting), rather than chasing it. It works better for me to be intentional about doing activities that foster areas of wellness.
[0:32:40] Adventures of the Starving Artist: Cameron is focusing on his corner of the world amidst global challenges. He’s collaborating on a new song (True North Frame of Mind) and his separate Shania Twain and Bruce Springsteen tribute bands. He’s excited to record some of his own music and to play live for the soundtrack of the short film "Fire Escape," with the album launch on April 4th.
Guest Information: Tom Swales earned his Bachelor of Arts in Athletic Training and later completed his Master of Physiotherapy at the University of Western Ontario. He secured advanced certifications in areas such as manual therapy, strength and conditioning, acupuncture, and neurology. Tom’s expertise is highly sought after by health professionals looking to improve their practice in areas like injury prevention, rehabilitation, and performance training. He’s a trusted clinician and mentor in orthopedic healthcare. He’s the Founder of the Advanced Movement Therapist (AMT) Certification. He’s Passionate about empowering health professionals with practical, results-driven education.
Instagram: @swales.tom
Facebook: Advanced Movement Therapy System
Website: amtcertified.ca
YouTube: @Tommyswales
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 164Date: March 18, 2025
Participants: Elise Seifert, Sheila Webster and John Webster
Guest: Tom Swales
Start Times and Segments:
[0:00:17] What’s On Your Mind: . We discuss how true power aligns with strong leadership, focusing on key traits: staying calm, speaking less, observing more, showing respect, moving in silence, making eye contact, managing time effectively, and thinking before speaking. These qualities help leaders gain respect, enhance communication, and navigate challenges, making them more effective in both professional and personal interactions.
[0:11:04] Expanding Minds Interview: [Artistic Wellness] It started with a thought a couple years ago—I wanted to write about Canadian resilience. I wrote lyrics, and Cameron shaped them into something more structured. When it came to the music, we had two choices: folk or arena rock. We chose rock for its energy. Cameron brought the melody to life, and after some studio magic, we had a complete song. The process didn’t stop there; we had to register it, distribute it, and get it onto streaming platforms. Seeing True North Frame of Mind go from an idea to a finished product was an incredible experience—and one we’ll cherish.
Spotify Link: True North Frame of Mind - Song
YouTube video: True North Frame of Mind - Video
[0:32:14] Move That Body: We explore how proper nutrition complements movement, highlighting foods that support various health benefits like digestion, focus, and hydration. Recognizing food as fuel, we emphasize balance, incorporating superfoods into daily meals to optimize physical wellness and ensure long-term health benefits through intentional dietary choices.
Guest Information: Cameron is part of the Let’s Be Well Together team. He’s our Starving Artist. He’s a professional musician with a broad range of talents. Check him out on different platforms:
Instagram: @c4msh4w
Spotify – Cameron Earnshaw Solo Releases
Spotify – Happy to Have Played a Part
Muso.AI – Cameron’s Credits
Imdb: Cameron Earnshaw
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 163Date: March 11, 2025
Participants: John Webster, Isabelle Sinclair and Sheila Webster
Guest: J.D. Smigelski
Start Times and Segments:
[0:00:18] What’s On Your Mind: We discuss the importance of lifelong learning for intellectual wellness. Exploring new skills, books, and experiences broadens horizons and builds character. From mastering sourdough to learning instruments, every challenge fosters growth. Curiosity enhances conversations, deepens connections, and keeps us humble. Rather than aiming for expertise, the joy lies in continuous discovery, making life richer and more fulfilling.
[0:08:32] Expanding Minds Interview: [Artistics Wellness] We interview guitarist J.D. Smigelski. He shares his journey, starting guitar at age 11, influenced by his parents’ diverse music taste and local jam sessions. He discusses his early performances and transition into professional touring. J.D. describes the highs and lows of touring—long drives, exhaustion, and technical mishaps contrasted with thrilling performances, such as opening for Nickelback before a massive crowd. We explore artistic wellness, with J.D. emphasizing music’s impact on mental health. He admits to struggling with mental wellness but finds stability in staying busy, learning new skills, and embracing challenges. We reflect on the importance of engagement over actively seeking happiness.
[0:26:42] Flipside of the Coin: We’ve learned that spending time apart in a relationship can strengthen the bond by fostering independence and appreciation. Engaging in personal interests, like a yoga retreat, enhances well-being and refreshes the relationship. Absence truly makes the heart grow fonder, and maintaining individuality contributes to a healthier and more fulfilling partnership.
Guest Information: J.D. Smigelski started playing guitar at a young age. He started his on-stage journey with his guitar teacher John McKinley and his open jam at the Huether Hotel (which is in Waterloo and by the way makes one of my favourite craft beers). He knew J.J. Wilde from middle school, who also grew up in Kitchener. J.J. is a Canadian rock singer. Her debut album Ruthless won Rock Album of the Year at the 2021 Juno Awards. Her new album Vices is nominated at the Junos this year. JD has been touring with JJ. I got lucky, ran into him in town and asked whether he’d chat with us about what it’s like to tour as a musician.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 162Date: March 4, 2025
Participants: John Webster and Riley Thompson
Guest: Sue Willoughby
Start Times and Segments:
[0:00:35] What’s On Your Mind: . Riley is being worn down by hustle culture. John wonders whether what’s driving the work makes it either hustle culture (not great) or rewarding hard work.
[0:12:17] Expanding Minds Interview: Sue Willougbhy lives a well-rounded life. It’s included fun and challenging things like being a DJ, a stand-up comic, a boxer and a roller derby referee. Diverse life experiences get her out of her comfort zone. It’s not easy to get out of your comfort zone and try new things. Part of it is understanding why you feel stuck. Are you really not happy with your life? Is it that you want to try something new and you just don’t know where to start? You can take little bites when they try something new. Sue calls them tortoise steps. If you watch a tortoise, it steps then stops then steps then stops. Just do something different – one thing – every day for a week and see how that feels. Being well-rounded helps her to develop resilience. It took a long time for her to realize, “Oh, that was a lesson that I needed to learn.” It’s not about having a thick skin. It’s not about deflecting. It’s about having an experience, taking it in, sitting with it, then realizing, “Oh, that makes sense.”
[0:30:50] Running Popup: John discloses a secret project he mentioned in 2024. It felt great and changed his perspective to find and organize old computer photos and docs over the years.
Guest Information: Sue Willoughby is the Founder of Willoughby Coaching, where women over 40 confront personal obstacles and change the trajectory of their lives. Raised by a single alcoholic parent, Sue struggled with low self-esteem and learned from an early age to be self-sufficient and embrace discomfort. She came out at the age of 17 and struggled to find her place in the gay community, attempted suicide at 19, and was on a path of living hard and playing harder. Sue found coaching through her lifelong love of horses. They were always there to support her through some of the darkest and most difficult times of her life and she now finds fulfillment in being the coach she wished she had in those challenging times of her life. Sue resides outside the Seattle area with a horse named Moose, two mini-longhaired Dachshunds, Benny and Buddy, and a VW Bus called Arlo.
Website: www.willoughbycoaching.com
LinkedIn: www.linkedin.com/in/suewilloughby
Instagram: @sue_willoughby
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 161Date: February 25, 2025
Participants: John Webster, Sheila Webster and Elise Seifert.
Guest: Mike Morrice - Canadian Member of Parliament
Start Times and Segments:
[0:00:17] What’s On Your Mind: We talk about some financial wellness ideas. Financial / economic wellness is very important to our wellbeing. It’s a good idea to learn how things work.
[0:11:07] Expanding Minds Interview: [Environmental Wellness] We’re joined by Canadian Member of Parliament Mike Morris, who’s working to get 2-way all-day GO train service between Kitchener-Waterloo and Toronto. We can build more lanes on a busy highway like the 401, but that doesn’t solve the congestion issue. There are many advantages to train versus car travel on a busy highway. GO train travel is less stressful, cheaper and more reliable timing wise. In Ontario, vehicle emissions are the largest emissions source. In order to reduce emissions and to see the Go train adoption rates increase, we need to build transit in a way where more people will make the choice to use it. They need to see that it’s cheaper, more convenient, and more enjoyable.
[0:28:22] Move That Body: When it comes to healthy habits, boring is cool. Elise found a list of “boring” things we can do that work wonders.
Guest Information: Member of Parliament of Canada Mike Morrice is inspired by the great things people can accomplish when we genuinely listen to one another, look to find common ground, and prioritize future generations. Before being elected, Mike founded Sustainable Waterloo Region co-created ClimateActionWR, piloted Canada’s first Green Economy Hub, later founded Green Economy Canada to share this work across the country. Mike was the first Green Party of Canada candidate to be elected in Ontario. Since his election in 2021, Mike uses his platform to amplify his community’s concerns.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 160Date: February 18, 2025
Participants: John Webster, Isabelle Sinclair and Sheila Webster
Guest: Tom Swales
Start Times and Segments:
[0:00:17] What’s On Your Mind: Reading fiction benefits our wellbeing. Examples include breaking from the world of data and social media and sharing experiences of characters vicariously.
[0:11:30] Expanding Minds Interview: [Mental and Physical Wellness] Tom Swales talks about the importance of belief systems in the physical rehabilitation process. You see it in your head before you can do something. If you can see yourself doing it, then you’ve already pre-set your biology and nervous system and psychology that you have an end goal. You just need to reverse engineer how to do it. Then you need to find the best way to do it without hurting yourself. That’s where health professionals and coaches come in. Mindset is important. People who have more of a positive outlook will have far less pain than someone who has a negative outlook. When Tom kids say I can’t do something, he tells them, “If you believe you can, you’re right. If you believe you can’t, you’re right. Either way, you’re right. I’d rather that you choose that you can, then find out if you cannot and then make adjustments.”
[0:30:32] Flipside of the Coin: Sheila said a couple years ago that she would start saying “no” sometimes, because she always said “yes” when asked to do things. It took time, but she’s finally starting to do that and to see the benefits.
Guest Information: Tom Swales earned his Bachelor of Arts in Athletic Training and later completed his Master of Physiotherapy at the University of Western Ontario. He secured advanced certifications in areas such as manual therapy, strength and conditioning, acupuncture, and neurology. Tom’s expertise is highly sought after by health professionals looking to improve their practice in areas like injury prevention, rehabilitation, and performance training. He’s a trusted clinician and mentor in orthopedic healthcare. He’s the Founder of the Advanced Movement Therapist (AMT) Certification. He’s Passionate about empowering health professionals with practical, results-driven education.
Instagram: @swales.tom
Facebook: Advanced Movement Therapy System
Website: amtcertified.ca
YouTube: @Tommyswales
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 159Date: February 11, 2025
Participants: Elise Seifert, Sheila Webster and John Webster
Guest: Sue Willoughby
Start Times and Segments:
[0:00:17] What’s On Your Mind: Elise found a list of lessons that people learn too late in life.
[0:10:20] Expanding Minds Interview: [Mental Wellness] We interview Sue Willoughby, who does Equus coaching – life coaching using horses as coaching partners. Horses provide an amazing feedback loop for her clients. Sue finds coaching opportunities by watching the clients and the horses interact. Horses are prey animals and herd animals. They look to their herd mates for feedback. They’re constant assessing their surroundings. When you’re in the presence of a horse, you’re part of their herd. They’re looking to you to see and, more importantly, to feel what they’re getting from you. The horses act as mirrors. If someone is trying to hide an emotion, or acting as if they’re not afraid, you can’t hide those things from horses. If someone is going through something, the horse will relax after the person can settle down and become more grounded and be in touch with what’s really going on with them. The horse will come over and interact. They are no longer threatened and feel comfortable.
[0:29:22] Running Popup: It was unexpectedly hard to stay disciplined about running in a way that was easy. That led to thoughts about different types of discipline we learn through running.
Quotes and Take-Aways:
Sue – Equus coaching is life coaching with horses. I use horses as my coaching partners, because they provide an amazing feedback loop for my clients. When my clients are interacting with the horses, I’m looking at the horses’ behavior. I’m tuned into the horses’ behaviour and their intuitive behaviours. I’m also listening to my clients and watching the loop to see what comes out of it. It gives me very good coaching opportunities to ask questions that might not normally come up during a regular talk coaching session.
Sue – Horses are prey animals and herd animals. They look to their herd mates for feedback. They’re constant assessing their surroundings. Every cell in their being is about survival, because they’re prey animals. When you are in the presence of a horse, you are part of their herd. They’re looking to you to see and, more importantly, to feel what they’re getting from you.
Sue – The horses act as mirrors. If someone is trying to hide an emotion, or acting as if they’re not afraid, or acting in other ways they don’t want people to notice, you can’t hide those things from horses.
Sue – Horses don’t judge you. They don’t care whether you are afraid or upset. They pick up on that.
Sue – If someone is going through something, the horse will relax after the person can settle down and become more grounded and be in touch with what’s really going on with them. The horse will come over and interact. They are no longer threatened and feel comfortable.
Guest Information: Sue Willoughby is the Founder of Willoughby Coaching, where women over 40 confront personal obstacles and change the trajectory of their lives. Raised by a single alcoholic parent, Sue struggled with low self-esteem and learned from an early age to be self-sufficient and embrace discomfort. She came out at the age of 17 and struggled to find her place in the gay community, attempted suicide at 19, and was on a path of living hard and playing harder. Sue found coaching through her lifelong love of horses. They were always there to support her through some of the darkest and most difficult times of her life and she now finds fulfillment in being the coach she wished she had in those challenging times of her life. Sue resides outside the Seattle area with a horse named Moose, two mini-longhaired Dachshunds, Benny and Buddy, and a VW Bus called Arlo.
Website: www.willoughbycoaching.com
LinkedIn: www.linkedin.com/in/suewilloughby
Instagram: @sue_willoughby
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 158Date: February 4, 2025
Participants: John Webster, Riley Thompson and Sheila Webster
Guest: Dr. A. Wade Wilson
Start Times and Segments:
[0:00:35] What’s On Your Mind: Living in a clean house makes us feel better. We talk about keeping it clean, decluttering and a connection to our wellbeing.
[0:11:48] Expanding Minds Interview: [Mental Wellness] We interviewed Dr. A. Wade Wilson about mental performance on Episode 135. This week, he’s back to tell us about the launch of the online resource called The Mentor Magazine. It bridges the theory-to-practice gap, by providing athletes and others with mental performance insights. Coaches and parents and supporters can create a positive environment and a sense of psychological safety, where performers/ athletes can make mistakes without being ridiculed. They can foster a positive learning environment. They can help athletes to learn about imagery and visualization, to show how they can reframe their self-talk to boost their confidence or manage their emotions or show how to create more self-awareness. There are many ways they can help influence and have a good impact.
[0:25:37] Move That Body: Three wins we can achieve each day to feel great.
Guest Information: Dr. Austin Wade Wilson has a number of degrees, including a Ph.D. from University of Waterloo in Recreation and Leisure Studies and a master’s degree from University of Windsor in human kinetics with a focus in Applied Sport Psychology. He has a CMPC certification as a Certified Mental Performance Consultant, and close to 20 years of experience in the field of sport psychology and mental performance. Wade is currently working on a digital publication called Mentor Magazine, which he aims to launch by January 2025.
Online Magazine: The Mentor Magazine
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 157Date: January 28, 2025
Participants: John Webster and Sheila Webster
Guest: Dr. Tracy McCarthy
Start Times and Segments:
[0:00:17] What’s On Your Mind: Sheila found a post about people with great qualities, who are good to be around.
[0:09:35] Expanding Minds Interview: [Physical Wellness] Dr. Tracy McCarthy talks about practical steps we can take in the context of functional medicine. Reducing inflammation is important. Eating an anti-inflammatory diet is a good place to start. Stay away from foods that are universally inflammatory to everybody, for example highly processed foods with lots of sugar or highly damaged fats. Some foods are inflammatory to some people and not others. Another tip is to eat nutrient rich foods, such as organic proteins and food that will fuel you and has lots of vitamins. Exercise helps reduce inflammation, but there’s a caveat. You need exercise in the right dose. It’s a stressor if it’s too much and it’s a stressor if it’s too little. You need the sweet spot. The microbiome includes bacteria, fungi and more. Microbiome bacteria are doing many jobs for us. We co-evolved with them. We need the right kind of microbiome.
[0:28:20] Flipside of the Coin: John and Sheila share their initial impressions after becoming grandparents for the first time.
Guest Information: Dr. Tracy McCarthy, MD, is a board-certified psychiatrist and Institute of Functional Medicine certified physician with over two decades of experience. She is the creator of the Natural Mood Solution Online Program and the Founder and medical director of Dr. Tracy McCarthy Functional Medicine, where she has supported thousands in transforming their health. As a wellness thought leader and in her practice, Dr. McCarthy is dedicated to helping adults suffering from depression, anxiety, brain fog, fatigue, digestive issues, and hormonal imbalances by identifying and addressing the overlooked causes of these chronic symptoms. Her approach focuses on underlying issues including mold toxicity, microbiome imbalances, and nutrient deficiencies, empowering her patients to regain their health and vitality.
Website: Dr. Tracy McCarthy Functional Medicine: https://www.drtracymccarthy.com/
Instagram: @drtracymccarthy
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Let’s Be Well Together Podcast - Episode 156Date: January 21, 2025
Participants: John Webster, Riley Thompson and Cameron Earnshaw
Guest: Cris Duval
Start Times and Segments:
[0:00:16] What’s On Your Mind: Riley got a new wearable fitness tracker. How do they affect us, especially when it comes to fitness and whether we can disconnect?
[0:09:58] Expanding Minds Interview: [Mental Wellness] Cris Duval and her family experienced tragedies and challenging situations. She realized that it’s possible to reframe something that is hard into something that is positive. There’s something positive in every single event that happens, even if you need to slice things very thin. That’s what she looks for – the positive. There is a dramatic positive impact on our brain when we accomplish a hard thing. Resilience includes an ability to bounce back after hard things happen. We should think about our resilience in life, including about challenges that we can give ourselves to increase our ability to do hard things. Growth is important and it happens when you get out of your comfort zone and do something you haven’t done before, or is difficult for you.
[0:28:00] Running Popup: A recent interview about functional medicine led to a new approach to wellness – functional wellness and balance.
[0:30:28] Adventures of the Starving Artist: Cameron is off to a fresh start as 2025 kicks into gear.
Guest Information: Cris Duval is a Registered Dental Hygienist, patient-health advocate and a wellness coach. She spent more than four decades in patient care. As founder of the LifeGuard Approach, Cris focuses on helping dental and medical teams shift their mindset from repairing the damage to preparing patients for health. She describes herself as an “architect of change” in dentistry’s approach to oral-systemic health. Her ultimate goal is saving lives by both guarding and guiding health and wellness.
Website: www.thelifeguardapproach.com
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 14Date: January 14, 2025
Participants: John Webster, Noura Saad and Sheila Webster
Guest: Gord Harris
Start Times and Segments:
[0:00:16] What’s On Your Mind: Noura and John share why they enjoy long walks in nature.
[0:11:45] Expanding Minds Interview: [Social Wellness] In an exercise of Social Wellness, we asked personal injury lawyer Gord Harris for dangers to avoid and things to think about for driving safely and preventing accidents and injuries to ourselves and others. In Gord’s experience, most accidents are caused when people move from a position of safety, then create a danger. They make an unsafe move from a position of safety. This could happen in many situations. It could be an unsafe lane change. You could be stopped and waiting to turn. Accidents can happen when people don’t shoulder check, or make sure the lane is clear, or don’t check their mirrors, or don’t look both ways, etc. They’re often in a hurry. Speed affects reaction time. It might prevent you from recovering from a driver error. It will definitely increase the amount of damage caused when you collide with someone.
[0:31:30] Move That Body: Sheila found a great list of 25 activities to work on in 2025. They’re practical and doable.
Guest Information: Gord Harris grew up in Waterloo. He obtained an Arts degree at Wilfrid Laurier University, then Bachelor of Laws and Masters of Business Administration degrees at the University of Alberta. He worked in Alberta for seven years, then came back to Ontario. His firm Harris Law is located in KW. It's a highly respected personal injury firm, where he, his partners, associates and colleagues help people from all walks of life, typically acting against insurance companies or other corporate defendants. He's dedicated to helping address issues and problems faced by people who have been injured because of others or denied benefits from their insurer. He takes satisfaction in knowing that he has helped someone find an acceptable resolution during such a difficult period in their life. Gord gives back to the community in many ways. He's married and the father of three beautiful daughters.
Website: Harris Law Personal Injury Lawyers
Gord’s Page: Gordon W. Harris
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 154Date: January 7, 2025
Participants: John Webster and Sheila Webster
Guest: Dr. Tracy McCarthy
Start Times and Segments:
[0:00:35] What’s On Your Mind: After 2023, we looked back real changes we made in our lives because of this podcast and the approach to wellness we talk about. It’s time to do the same for 2024 activities.
[0:10:39] Expanding Minds Interview: [Mental Wellness] We meet Dr. Tracy McCarthy, a psychiatrist and physician, who has never been comfortable with a “diagnose and prescribe” approach. Medication has its place, but Dr. McCarthy digs deeper. She works with patients to investigate underlying issues, then treats them. Functional medicine is about identifying root causes of symptoms and understanding the body as a whole, taking a systems-based approach. Inflammation can affect the body in many ways. Systemic inflammation affects the brain, e.g. it could affect how neurons are working and how well they’re firing. Therefore, it can affect mental health.
[0:27:01] Flipside of the Coin: We disagree with a tip we heard – don’t start into a relationship unless you’re in love. Our experiences are different. Maybe the person meant don’t get married or don’t start into a serious phase unless you’re in love. A relationship can grow and turn into love even if it doesn’t start there.
Guest Information: Dr. Tracy McCarthy, MD, is a board-certified psychiatrist and Institute of Functional Medicine certified physician with over two decades of experience. She is the creator of the Natural Mood Solution Online Program and the Founder and medical director of Dr. Tracy McCarthy Functional Medicine, where she has supported thousands in transforming their health. As a wellness thought leader and in her practice, Dr. McCarthy is dedicated to helping adults suffering from depression, anxiety, brain fog, fatigue, digestive issues, and hormonal imbalances by identifying and addressing the overlooked causes of these chronic symptoms. Her approach focuses on underlying issues including mold toxicity, microbiome imbalances, and nutrient deficiencies, empowering her patients to regain their health and vitality.
Website: Dr. Tracy McCarthy Functional Medicine: https://www.drtracymccarthy.com/
Instagram: @drtracymccarthy
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 153Date: December 31, 2024
Participants: Sheila Webster, Elise Seifert, John Webster and Cameron Earnshaw
Guest: Dr Fredric Schiffer
Start Times and Segments:
[0:00:16] What’s On Your Mind: Cleaning can be an underappreciated chore, but it’s great for wellness to live in a clean house, in many ways. Sheila and Elise found an article with ideas to keep a clean house, including jobs that work well doing daily, weekly and monthly.
[0:12:00] Expanding Minds Interview: [Mental Wellness] Dr. Frederic Schiffer introduced us to dual brain psychology on Episode 147. Split brain studies show that each brain hemisphere can have a mind of its own. One of them could be troubled by past traumas, while the other is quite healthy. This time Dr. Schiffer talks about things we can try for ourselves, and about successes in helping clients by usingRee dual brain psychology.
[0:29:59] Running Popup: Looking back and appreciating what I got out of reading more than 50 books of fiction this year. So many benefits!
[034:12:] Adventures of the Starving Artist: Taking time and enjoying creating new music.
Guest Information: Dr Fredric Schiffer has a wealth of experience in psychiatry and is a best-selling author, psychiatrist and part-time assistant professor at Harvard. He’s on a mission to help people understand their anxiety, addiction and trauma and to offer them a proven method to improve their wellbeing. Problems arise from early traumas. Very often, the trauma is not recognized. Dr. Schiffer wrote the book Goodbye Anxiety, Depression, Addiction & PTSD: The Life-Changing Science of Dual-Brain Psychology. He takes an in-depth look at the science behind Dual-Brain Psychology while offering practical tips and tools to try it for yourself. he discovered that the brain is made up of two minds which are competing for dominance. When the immature and troubled half of the brain is treated, Dual-Brain Psychology techniques can curb anxiety, depression, PTSD, and addiction, and improve psychological wellbeing.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 152Date: December 24, 2024
Participants: John Webster, Noura Saad and Sheila Webster
Guest: David Hulse
Start Times and Segments:
[0:00:16] What’s On Your Mind:
[0:07:42] Expanding Minds Interview: [Spiritual Wellness] It’s our second Interview with David Hulse, who journeyed from a fundamentalist Christian upbringing to an inclusive spiritual vista that champions love over fear. He challenges conventional religious dogmas and offers a message of unconditional love and inclusivity. We ask him about connections between science and spirituality. David sees that creation and evolution have met in a state of consciousness. He sees consciousness to now be driving evolution. By raising or consciousness, we are moving our ability to evolve ourselves to the next level of what it means to be human. Thinking about quantum physics led him to shift from a religious spiritual point of view to a scientific energetic point of view – that everything is energy. All consciousness is connected to all consciousness at some deep level. As we follow consciousness in, our consciousness becomes part of that one consciousness that we call god, life, spirit, unity, or whatever. He believes that we need to find and remember that connection.
[0:25:59] Move That Body: We encourage people to find time and ways to move that body during the holiday season. It’s easy to avoid movement, but it feels great to move.
Guest Information: David Hulse is a vibrant spiritual guide with decades of experience as a minister, teacher, author, and healer. He’s journeyed from a fundamentalist Christian upbringing to an inclusive spiritual vista that champions love over fear. David is the Founder and Spiritual Guide at the Academy for Spiritual Awakening where his teachings weave together diverse spiritual traditions with modern scientific insights, inspiring individuals to move beyond mere belief in God toward experiencing the divine within themselves. He’s dedicated to challenging conventional religious dogmas. He offers a message of unconditional love, inclusivity, the power of gnosis: direct knowledge from Source. David empowers people to embody their true spiritual potential, fostering a global spiritual evolution.
Website: www.davidhulse.com
Connect with Let’s Be Well Together Podcast:website: https://letsbewelltogether.com
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 151Date: December 17, 2024
Participants: Elise Seifert, Sheila Webster, John Webster and Stephen Seifert
Guest: Cris Duval
Start Times and Segments:
[0:00:16] What’s On Your Mind: Elise found a post about situations where it makes sense to stay silent. What do you think of them – you don’t know the whole story; when you feel too emotional; in the heat of anger; if your words can offend; your words can destroy a friendship; if you can’t talk without yelling; and if you silence can save bonds?
[0:11:00] Expanding Minds Interview: [Physical Wellness] We interview dental hygienist, patient-health advocate and wellness coach, Cris Duval. Cris founded the LifeGuard Approach, which helps dental and medical teams shift their mindset from repairing damage to preparing patients for health. Soft plaque is now called biofilm. The mouths of many people are infected with dangerous pathogens, or bad bacteria. When your gums bleed from gingivitis or periodontal disease, it inoculates those pathogens into your vascular system, which creates inflammation. They also migrate into other areas and joints of your body and create inflammation. You could do a pathogen test to find out whether you have pathogens in your mouth and at what level. A good way to know if you have the impact of those bacteria in your mouth is whether or not you have bleeding in your mouth. Dentists and dental hygienists can help manage patient’s risks and do multiple types of life saving screenings.
[0:30:46] Flipside of the Coin: Elise and Stephen talk about nostalgic video games they enjoy playing, and transitioning to new games. The whole discussion might be nostalgic now. They recorded it before they became first time parents. Who knows whether they have time for video games these days?
Guest Information: Cris Duval is a Registered Dental Hygienist, patient-health advocate and a wellness coach. She spent more than four decades in patient care. As founder of the LifeGuard Approach, Cris focuses on helping dental and medical teams shift their mindset from repairing the damage to preparing patients for health. She describes herself as an “architect of change” in dentistry’s approach to oral-systemic health. Her ultimate goal is saving lives by both guarding and guiding health and wellness.
Website: www.thelifeguardapproach.com
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 150Date: December 10, 2024
Participants: John Webster, Riley Thompson and Cameron Earnshaw
Guest: Susan Lazar Hart
Start Times and Segments:
[0:00:35] What’s On Your Mind: Do people at different ages and stage think about a framework to work towards wellness and balance? John plans to ask different people this question. Today we hear Riley’s perspective.
[0:12:27] Expanding Minds Interview: [Intellectual Wellness] We interview Susan Lazar, who discusses ways to foster curiosity, including by asking questions of yourself
[0:31:17] Running Popup: Having studied history, including the fall of empires, John sometimes lament what he sees going on the in the world.
[0:35:54] Adventures of the Starving Artist: Cameron had fun with a group jam session using buckets for drums.
Guest Information: Susan Lazar Hart pursued a Master of Fine Art and became a professional painter while raising four children. She contracted heavy metal poisoning unexpectedly, forcing her to put down her beloved paintbrushes. This was the catalyst to her next adventure: discovering the world of homeopathy, deeper intuition, and healing. Susan is a transformational mindset coach and speaker. She’s worked with women around the world to change their thoughts, beliefs and habits. She’s a trained and certified mindset coach who created her own method of transformation: The Congruent Living Method and Academy. Her newest book,Breaking Free: Your Unique Path to Fearless Living, leads readers on a transformative journey of self-discovery to break free from the cycles holding them back.
Susan’s website: https://susanlazarhart.com/
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 149Date: December 3, 2024
Participants: John Webster and Sheila Webster
Guest: Gord Harris
Start Times and Segments:
[0:00:16] What’s On Your Mind: Can you be brave and afraid at the same time? Yes. We are capable of doing what appear to be contrary activities, or holding what appear to be contrary thoughts. It’s not all about polarization.
[0:09:54] Expanding Minds Interview: [Economic and Mental Wellness] Gord Harris tells us about accident benefits insurance coverage. It's important for people to know that there’s a path for almost anyone hurt by a motor vehicle to access insurance benefits through the no-fault auto accident benefits system, even if they don’t have their own auto insurance policy. The no fault benefits regime started in Ontario in 1990. The Ontario government recognized that it helps if people can sue when someone else is at fault. Ultimately, they’ll get compensated, but what about the people who drive too fast in winter and go off the road and hit a tree? What about the person who’s changing a tire and the jack fails and the car lands on them and it crushes their shoulder and they’ll never work again? How does that person pay their mortgage or buy groceries or pay for anything ese? The idea behind this was to make sure that at least the people hurt by cars had a basic social safety net, even if they didn’t have someone to sue. In Ontario, Canada, no fault benefits are a mandatory part of every motor vehicle insurance policy. You are required to pay additional premiums to get what we call no fault accident benefits coverage. The idea is that if you get hurt in a motor vehicle accident, then you will have access to immediate help. It might be a disability benefit or help with your physical or psychological recovery. You can get back to work or your activities of daily living. That’s what it’s for. It doesn’t matter whether you or someone else caused the accident. It doesn’t matter if you’re a passenger, pedestrian, bicyclist, roller blader, etc. If you’re hit or hurt by a car or motor vehicle, then you can claim for these benefits.
[0:31:27] Move That Body: We tend to become less active in cold climates in Winter. Sheila found a 10-minute indoor workout idea to inspire us to find a way to get into a good “keep active” mode.
Guest Information: Gord Harris grew up in Waterloo. He obtained an Arts degree at Wilfrid Laurier University, then Bachelor of Laws and Masters of Business Administration degrees at the University of Alberta. He worked in Alberta for seven years, then came back to Ontario. His firm Harris Law is located in KW. It's a highly respected personal injury firm, where he, his partners, associates and colleagues help people from all walks of life, typically acting against insurance companies or other corporate defendants. He's dedicated to helping address issues and problems faced by people who have been injured because of others, or denied benefits from their insurer. He takes satisfaction in knowing that he has helped someone find an acceptable resolution during such a difficult period in their life. Gord gives back to the community in many ways. He's married and the father of three beautiful daughters.
Website: Harris Law Personal Injury Lawyers
Gord’s Page: Gordon W. Harris
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 148Date: November 26, 2024
Participants: John Webster, Noura Saad and Sheila Webster
Guest: David Hulse
Start Times and Segments:
[0:00:16] What’s On Your Mind: Noura shares thoughts after taking a Mental Health First Aid training course. There were interesting lessons, with a focus on active non-judgmental listening.
[0:11:05] Expanding Minds Interview: [Spiritual Wellness] David Hulse has journeyed from a fundamentalist Christian upbringing to an inclusive spiritual vista that champions love over fear. He challenges conventional religious dogmas and offers a message of unconditional love and inclusivity. He is on a path to enlightenment or awakening. He doesn’t think of God as an anthropomorphic old man in the sky. He sees the God as his own potential and he’s looking for it as a presence within himself and within our humanity. He believes that an environment of love is needed for an awakening to happen. Not love in the emotional sense, but the state of consciousness that makes us all one. The word “spirit” means motivation or breath – it moves us. We appreciate and look forward to advancements in technology and many other things, but religions get stuck in their own dogma. This prevents growth and movement. If he’s constantly judging himself morally, asking whether he did this right or wrong, or whether he’s good enough, then he can’t grow in that atmosphere. He focuses on spirituality (not religion). If he accepts unconditional love, then he can have sacred space within himself to grow, mature, research and study.
[0:30:56] Flipside of the Coin: Sheila found a fun article with lots of ideas for different types of dates for couples
Guest Information: David Hulse is a vibrant spiritual guide with decades of experience as a minister, teacher, author, and healer. He’s journeyed from a fundamentalist Christian upbringing to an inclusive spiritual vista that champions love over fear. David is the Founder and Spiritual Guide at the Academy for Spiritual Awakening where his teachings weave together diverse spiritual traditions with modern scientific insights, inspiring individuals to move beyond mere belief in God toward experiencing the divine within themselves. He’s dedicated to challenging conventional religious dogmas. He offers a message of unconditional love, inclusivity, the power of gnosis: direct knowledge from Source. David empowers people to embody their true spiritual potential, fostering a global spiritual evolution.
Website: www.davidhulse.com
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 147Date: November 19, 2024
Participants: John Webster, Riley Thompson and Cameron Earnshaw
Guest: Dr. Fredric Schiffer
Start Times and Segments:
[0:00:16] What’s On Your Mind: John asks Riley about the ways people are connected to screens. She’s more familiar with platforms like Tik Tok, Youtube and more.
[0:09:36] Expanding Minds Interview: [Mental Wellness] Dr. Frederic Schiffer discusses dual brain psychology, which comes out of rigorous scientific research. Split brain studies show that each brain hemisphere can have a mind of its own. One of them could be troubled by past traumas, while the other is quite healthy. Victims of trauma often judge themselves as inadequate and feel they are weak. The purpose of dual brain psychology is to treat the trauma – to help the immature side realize that they were not responsible and they are not inadequate. They were traumatized. There’s a difference. An idea from dual brain psychology is to get the healthy side to be a co-therapist to help treat the trauma in the more troubled side. Initially the two sides are sabotaging each other. They can become cooperative.
[0:29:11] Running Popup: It popped into John’s head – “I won’t worry about legacy”. He’s sticking with it.
[0:31:22] Adventures of the Starving Artist: The group Massive Attack is taking active steps to help the environment on an upcoming tour. Cam tell us about this great idea.
Guest Information: Dr Fredric Schiffer has a wealth of experience in psychiatry and is a best-selling author, psychiatrist and part-time assistant professor at Harvard. He’s on a mission to help people understand their anxiety, addiction and trauma and to offer them a proven method to improve their wellbeing. Problems arise from early traumas. Very often, the trauma is not recognized. Dr. Schiffer wrote the book Goodbye Anxiety, Depression, Addiction & PTSD: The Life-Changing Science of Dual-Brain Psychology. He takes an in-depth look at the science behind Dual-Brain Psychology while offering practical tips and tools to try it for yourself. he discovered that the brain is made up of two minds which are competing for dominance. When the immature and troubled half of the brain is treated, Dual-Brain Psychology techniques can curb anxiety, depression, PTSD, and addiction, and improve psychological wellbeing.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 146Date: November 12, 2024
Participants: John Webster and Sheila Webster
Guest: Shereen Samuels
Start Times and Segments:
[0:00:35] What’s On Your Mind: Sheila found a post about good traits that kill bad traits, and vice versa.
[0:09:45] Focus on Facets: John introduces the category of Social Wellness during our 8-week Focus on Facets program.
[0:12:35] Expanding Minds Interview: [Social Wellness] . We interview Shereen Samuels. What is the difference between not racist and anti-racist? Trying to be not racist puts an enormous amount of pressure in the wrong place. It implies that racism comes from individuals. Racism is built right into the systems and structures. Anti-racism is saying that my participation in the system doesn’t end with me saying I am not racist. With an anti-racist approach we say, regardless of what I as an individual believe, I understand that the structures are built to trust some people more and other people less, and to give some people more power and other people less. If I know that to be true, then it’s not just my job to not see colour but to look at the ways the structures are unfair or unequal and do what I can as a person to change that, so that people do have equal access and can be heard. Shereen sees community as the foundation of how to think about this. We want our communities to be healthy and connected, and we want people to thrive in our communities
[0:33:14] Move That Body: We came across surprising stats about what the average adult does and doesn’t do when it comes to physical health. It inspires us to eat nutritious food, to move that body, and not to neglect ourselves.
Guest Information: Shereen Samuels has over 23 years of experience in DEI workplace initiatives, including change work, curriculum development, and group process facilitation. She’s worked on leadership, policy development, strategic planning, communications, board governance, and risk management. She has extensive experience in senior management and academic research. Shereen identifies as a Black, queer, first-generation immigrant ciswoman of South African heritage. She is the creator of the Meaningful Inclusion Matrix, a framework to guide organizations in becoming more inclusive.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 145Date: November 5, 2024
Participants: John Webster, Noura Saad and Sheila Webster
Guest: Jill Melanson
Start Times and Segments:
[0:00:16] What’s On Your Mind:
[0:12:29] Focus on Facets: John introduces the category of Economic Wellness during our 8-week Focus on Facets program.
[0:14:44] Expanding Minds Interview: [Economic Wellness] Budgeting is a fundamental and common sense approach to financial wellness. It is extremely important for a household. It got John and Sheila through their early days as students with young children and a modest income. Our guest, Jill Melanson, chats about strategies to help in the process, such as where to look for the information you need, and ensuring you give yourself time. Budgeting provides us with information that helps sort wants from needs. It allows us to find ways to cut back on some items, to make it possible to obtain others.
[0:31:15] Flipside of the Coin: We noticed a sticker on the back of the car in front of us – giving us and the whole world “the finger”. It threw us off. We talk about why it wasn’t great to be forced to see that and think about the message.
Guest Information: Jill Melanson is a licensed Mortgage Agent who works with Invis, a large and respected Canadian mortgage brokerage. Jill guides her clients through the mortgage process and helps them make informed choices, including after a mortgage closes, providing tips and strategies to build long-term wealth. Jill spent most of her career with TD Canada Trust as a Financial Advisor. She also worked at RBC as a Financial Advisor in a more remote role. She completed her Canadian Securities Course among other investment courses throughout her tenure in banking. Jill has been married for 10 years and has two beautiful kids. Her contact information:
Jill Melanson – Mortgage Agent with Invis (Kitchener, Ontario office)
Website: https://jillmelanson.ca/
email: jillmelanson@invis.ca
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 144Date: October 29, 2024
Participants: Sheila Webster, John Webster and Cameron Earnshaw
Guest: Al Tordjman and Cheryl Rickers
Start Times and Segments:
[0:00:16] What’s On Your Mind: Cheryl and Sheila have conversations flowing from segments in our August episodes.
[0:14:56] Focus on Facets: John introduces the category of Intellectual Wellness during our 8-week Focus on Facets program.
[0:18:47] Expanding Minds Interview: [Intellectual Wellness] Al Tordjman discusses Steven Covey’s approach to time management. Think about combinations of activities and where they intersect on important, not important, urgent and not urgent. How much time do we spend in the day on ones that are not important and not urgent? Do we get tricked into believing that the mere fact something is urgent makes it seem important? In Al’s experience, he benefits a lot by making time to deal with important but not urgent matters: things like preparation and planning, setting priorities, relationship building, true recreation. This is where you would do the work John talks about: (1) Identifying areas of wellness that are important to you; (2) identifying activities that foster these areas and making a plan to perform them; and (3) doing a wellness check-in from time to time.
[36:44] Running Popup They say beauty is in the eye of the beholder. What about our own age? Do we feel younger is we see ourselves as younger? It feels that way to John when he’s listening to alternative music, or walking wo work wearing his backpack.
[0:38:56] Adventures of the Starving Artist: Cameron is staying ahead of the season. The view outside says it’s fall, with leave changing colour. It this the time to be practicing holiday music?
Quotes and Take-Aways:
Al – Let’s look at things that are not important, but still urgent. You need to deal with them, but if you can delegate those things that would be the best approach, because you realize they’re not truly important.
John – Urgent can feel important. The mere fact that something is urgent sometimes makes me think it’s important. I don’t take that minute to sit back and ask, “Is this important?”
Al – That’s the part of reflecting you need to do on that. You think, this appears to be an urgent situation. How truly important is this in relation to everything else I need to do with my time? You might discover this really isn’t all that important. I only need to spend say 20 minutes on this.
Al – How much time do you spend watching TV. We all love our favourite shows, but if you’re spending four hours a day doing that, is that the quadrant you want to be in for four hours a day (unimportant and not urgent).
Al – I consider the important but not urgent quadrant the one that can be life changing for people. We’re looking at activities that take some time to develop. It takes some level of planning, such as relationship building, finding new opportunities in life and personal growth.
John – There’s nothing wrong with doing unimportant and unurgent things for a time during the day, but find the time to do these important things that are not urgent that can set you up for a better frame of mind, for success at other times.
Al – Take that a step further. Instead of finding the time. When you start to think of your entire day and where you fall in the various quadrants, think of it as I can manipulate how much time I spend in a particular quadrant, particularly if it’s not important and yet appears to be urgent. Start to devote some of that time to the important and not urgent quadrant of doing some planning that’s really going to change my life.
Al – I’m really trying to gravitate to the important and not urgent quadrant. The other ones are a little bit clearer to see. It’s this one (important and not urgent) that takes time to build and is less likely that you’re going to think it’s worth spending time in, when in fact it’s probably the most important quadrant.
Guest Information:
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 143Date: October 22, 2024
Participants: John Webster, Isabelle Sinclair and Sheila Webster
Guest: Hillary Fitzgerald
Start Times and Segments:
[0:00:16] What’s On Your Mind: Isabelle plays basketball at high levels. John asks her whether things transitioned during different eras, e.g. in youth when building skills, then in the times she was trying out for high-level teams and playing games at that level. More recently it’s been more about fun and love of the game.
[0:10:59] Focus on Facets: John introduces the category of Physical Wellness during our 8-week Focus on Facets program.
[0:14:01] Expanding Minds Interview: [Physical Wellness] We’re in week 5 of our 8-week focus on facets. Hillary Fitzgerald talks with us about how setting goals motivates us with Physical Wellness and other things. She likes to set mini goals that work towards a larger goal. Goals don’t need to be grandiose. Often, it’s good to set small goals, achieve those, prove to yourself that you can achieve them, get that feeling of success, then set your next goal and succeed there. New success builds off earlier ones. You start to really believe in yourself. Goals keep us disciplined and on track. Achieving harder goals has additional benefits. If she’s in a tough situation, she can tell herself, “look what you can do. You’ve done tough exercise. You can push
[0:32:33] Move That Body: We ask Sheila how things are going with her 5-5-5-30 program. She’s been doing it for a while immediately after she gets out of bed- 5 push-ups, 5 squats, 5 lunges per leg and 30-second plank.
Guest Information: Hillary is as a lover of life, promoter of positivity and motivator of movement. She started her fitness journey in high school, gained knowledge as she went along, and eventually enrolled in CANFITPRO. She became a personal trainer & fitness coach. Hillary initially worked at a gym and then went on to start her own business and train out of her home gym . It's been 6 years now working out of her home and she loves it.
Hillary’s website: https://www.hillyfitz.com
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 142Date: October 15, 2024
Participants: John Webster, Noura Saad, Elise Seifert and Stephen Seifert
Guest: Nora Fueten
Start Times and Segments:
[0:00:17] What’s On Your Mind: Noura asks John what’s on his bucket list. John’s not really a bucket list person, but he does have things he wants to try. Noura shares her ideas. The discussion covers staying overnight in a haunted house, surfing and more.
[0:10:36] Focus on Facets: John introduces the category of Spiritual Wellness during our 8-week Focus on Facets program.
[0:15:17] Expanding Minds Interview: [Spiritual Wellness] We interview of Reverend Nora Fueten. She received a terminal cancer diagnosis. Once Nora stopped being able to be a Minister and a choral director (and to do other things), she wondered “who am I then?”. She started to let go of all that. You let go of the ego stuff and recognized that you’re cared for and loved. There’s beauty all around you and every moment is precious. She’s happy she had a chance to have a bonfire by a lake with her grandchildren. She talked about the circle of life, that every life comes to an end, and that we celebrate what was good about the person’s life. She believes it’s important to share our common experiences. There’s nothing to be ashamed of. It’s a matter of expressing how it feels and being thankful for the wonderful things we’ve had in our lives.
[0:31:20] Flipside of the Coin: Elise and Stephen talk about sharing everyday household tasks, with lots of working together.
Guest Information: Reverend Nora Fueten was a United Church Minister. She studied Music at University of Calgary and obtained her Masters of Divinity from Emanuel College at University of Toronto. Some experiences include growing up in the Brantford area, five years as a vocal coach and assistant conductor with an opera in Dusseldorf, Germany, sheep farming in Brant County and leading a cappella choir. She’s active politically and was a Green Party candidate. Her husband Horst, who passed away in 2018, was born in Germany. Nora has two daughters, a stepson and three grandchildren. Nora passed away on January 10, 2024.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 141Date: October 8, 2024
Participants: John Webster, Riley Thompson and Cameron Earnshaw
Guest: Tova Davidson
Start Times and Segments:
[0:00:35] What’s On Your Mind: We found a nice Mental Health Commission of Canada social media post with a mental health check-in prompts.
[0:9:49] Focus on Facets: John introduces the category of Environmental Wellness as part of our 8-week Focus on Facets program.
[0:11:49] Expanding Minds Interview: [Environmental Wellness] Tova Davidson talks to us about the United Nations 17 Sustainable Development Goals – a set of goals that each person and organization must move forward to have a just, clean and prosperous future on this planet.
See the U.N. 17 SDGs: Click Here
[0:29:08] Running Popup: Some guests thank us for getting their word out. We give thank yous right back at them, for helping us learn and understand wellness concepts.
[0:30:54] Adventures of the Starving Artist: Cameron had short notice to take a shot at a cruise gig. He learned much in the process.
Guest Information: Tova leads Sustainable Waterloo Region by developing its strategic direction, supporting team members and building key relationships throughout Waterloo region. She brings her experience in public relations and communications to creatively approach sustainability opportunities. Paired with her business background she collaborates with organizations in Waterloo Region to drive change locally and provincially to help our environment. Tova was selected by The Guelph Mercury for Top 40 Under 40, and was the recipient of the Mayor’s Award of Excellence. She leads by example while inspiring others to do the same.
Tova’s Twitter @tova_sustygal [https://twitter.com/tova_sustygal]
Sustainable Waterloo Region Website: https://www.sustainablewaterlooregion.ca
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 140Date: October 1, 2024
Participants: John Webster and Isabelle Sinclair
Guest: Karen Redman (Move That Body) and Shirley Madill (Interview)
Start Times and Segments:
[0:00:16] What’s On Your Mind: John asks Isabelle whether each year of university feels different. She shares her experiences about changes and getting to a different place.
[0:11:15] Focus on Facets: John introduces the categories of Mental Wellness (our interview last week) and Artistic Wellness (our interview this week).
[0:15:25] Expanding Minds Interview: [Artistic Wellness] Shirley Madill, Executive Director of the Kitchener-Waterloo Art Gallery discusses art as a rich source of wellness. What’s the impact of removing art from a community? What are the benefits of art in general, and art programs that help seniors, youth (including at risk youth), people with Alzheimers or autism?
[0:31:15] Move That Body: Karen Redman enjoys working out at home, with a mix of aerobics, weights and stretching. She also enjoys Zumba classes.
Guest Information: In addition to being Kitchener Waterloo Art Gallery’s Executive Director, Shirley Madill held previous positions in other art museums in other Canadian cities – Winnipeg, Hamilton, Victoria and St. Catharines. She was past-president of the Board of Galleries Ontario, and Past-President of the Canadian Art Museum Directors Organization. She’s currently Vice-President of the Board of ArtsBuild, Ontario. Her publication record is extensive. She's presented papers on photography, performance art, women’s art issues, and First Nations art across Canada and the United States. Her curatorial work included numerous exhibitions. She’s taught courses in 20th Century Canadian and Modern Art, History of Photography and other topics. Her awards include the Ontario Association of Architects award for the Future Cities exhibition in Hamilton, Ontario during her tenure at the Art Gallery of Hamilton showing her interest in the role an art gallery can play in the development of a creative community.
Kitchener Waterloo Art Gallery website: https://kwag.ca
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 139Date: September 24, 2024
Participants: Sheila Webster, John Webster and Elise Seifert
Guest: Cheryl Rickers and Beth Beattie
Start Times and Segments:
[0:00:16] What’s On Your Mind: Cheryl and Sheila have conversations flowing from segments in our July episodes.
[0:11:42] Flipside of the Coin: We introduce our 8-week project we’re calling Focus on Facets. Talking through which episodes to play during our 8-week project, which starts today.
[0:31:26] Expanding Minds Interview: [Focus on Facets 1: Mental Wellness] We interview lawyer Beth Beattie. Her story of living and working with bipolar disease is well publicized. She revealed her bipolar disorder at work after keeping it secret for 14 years. She’s been a mentor to law students and junior lawyer on how to foster their own mental health. She works to eliminate stigma associated with lawyers who face mental health issues. It’s so important for business leaders to publicly disclose their mental illnesses. Beth is one of the brave leaders willing to do so.
Guest Information: Beth is Senior Counsel at the Ministry of the Attorney General Civil Law Division, Ministry of Health and Ministry of Long-Term Care Branch. She has a broad litigation practice. Beth Beattie “came out of the mental illness closet,” as she puts it, after 14 years of working as a lawyer with bipolar disorder. Her story has been broadly featured on television, newspaper and other media. Beth has made presentations to thousands of people, including professionals and the public at large. Beth works hard and volunteers much time to help improve the lives of those living with mental illness as well those who care for them.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 138Date: September 17, 2024
Participants: John Webster, Noura Saad and Cameron Earnshaw
Guest: Ron Flanagan
Start Times and Segments:
[0:00:35] What’s On Your Mind: Noura read about a challenge to do 75 hard things. We talk about our experiences where doing hard things, in the physical challenge sense, made a positive impact in our lives.
[0:12:25] Expanding Minds Interview: Ben Flanagan spoke to us on Episode 108 about his dream to run in the Olympics. Today we speak with his dad, Ron Flanagan, about what it felt like to see a child live out that dream. Ron and Ben’s mom, Michelle, booked flights and accommodations in Paris well before Ben qualified. More than 20 people would join them in Paris. All they could do was hope, support and cheer, waiting months to find out whether he qualified. Ben hit the Olympic standard on January 26, but had to keep racing. He got the official nod in late July, shortly before the Olympics began. The venue was stunning. The energy and excitement were high. Seeing Ben run is a memory that will be etched into Ron’s heart for a very long time. To use the word “proud” is an understatement. Like every parent, you want what’s best for your children. You know what their dreams and aspirations are. Ben’s supporters knew how long he wanted this, and how long he tried to get there and the obstacles he faced. For Ben to finally realize that, it warms your heart. It was humbling to see the support of so many people. It was a great moment for sure.
[0:32:46] Running Popup [0:35:59] Podcast discussions keep helping John to improve and refine an approach to wellness and balance. Recent examples include the role of compartmentalizing and mental toughness / Adventures of the Starving Artist: Cameron had and fast session musician experience with Perry & the Wobbly Pops.
Guest Information: Ron Flanagan is Sheila’s brother [our co-host Sheila]. He’s an elementary school teacher. He announced his retirement a few years ago, but when I ask what he’s up to he tells me about work. He’s kept a toe in the water at work. Ron and his wife Michelle have three adult children, who are all married. They have four beautiful grandchildren and one on the way. They were made to be grandparents! It’s a tightknit family who love spending time together.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast – Episode 137Date: September 10, 2024
Participants: Elise Seifert, Julie Wilson, John Webster and Sheila Webster
Guest: Karen Redman
Start Times and Segments:
[0:00:16] What’s On Your Mind: Elise learned ways to conserve water in the home while staying in Jordan for six months on an archeological dig. We talk about some, e.g., turning the shower water off while we lather up.
[0:09:32] Expanding Minds Interview: [Balance] Regional Chair Karen Redman often says there is no work-life balance. John doesn’t agree. He sees work-life balance as possible, especially if thinking about it over the course of a lifetime. After discussion, they arrive at a similar place. There’s no formula or combination of activities to perform week after week that makes it all fine. You need to be intentional about it and there are days when things just don’t go right. When Karen says there’s no work-life balance, it’s not flipping a switch or checking a box. You need to be intentional about it. For example, I can examine what in my life makes me feel better, so that spilling the milk or having the car run out of gas isn’t as devastating as it might otherwise be. It’s a process and a journey, as opposed to getting it right.
[0:27:17] Move That Body: a pedestrian’s perspective on how some drivers make them feel like pylons – what it feels like when car’s encroach on us. A friendly request to drivers to treat walkers, runners, bikers, etc. like people, not like pylons.
Guest Information: Karen Redman is Regional Chair of the Waterloo Region, which is a busy and thriving Region. She’s represented Kitchener on the board of education, municipal government and in Canada's Parliament for 20 years. She’s committed to making a personal contribution to a better quality of life for her family, her community and Canada as a whole. She has a Master's degree in Political Science, as well as an Honours Bachelor's degree in English. She’s the recipient of the Queen’s Jubilee Medal and the Queen’s Diamond Jubilee medal. She’s married to Warren. They have 4 adult children and they love spending time with their Westy named Roxy.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 136Date: September 3, 2024
Participants: Sheila Webster, Riley Thompson and John Webster
Guest: Karen Redman
Start Times and Segments:
[0:00:16] What’s On Your Mind: Sheila and Riley both travelled to Prague, and both loved the city. They reminisce and exchange stories about their experiences.
[0:12:54] Expanding Minds Interview: [Spiritual Wellness] Karen Redman is Regional Chair of Waterloo Region. Spiritual beliefs are important to her. Karen was raised in the Christian tradition. She has always felt that her religion is deeply personal. She meets people with different backgrounds and beliefs. Being an elected representative, she has become familiar with other faith traditions. There’s so much that unites us. There’s so much commonality between different religions. People want to be good to each other. They want to practice their faith and allow space for other people too. Karen wishes, especially post-pandemic, that we would all give other people the benefit of the doubt. We are in an inflationary period. People are worried about their jobs, their finances and their families. It helps to give people the benefit of the doubt, whether you agree or disagree with them. Her hope is that we are a bit more generous with people when we’re talking about topics, rather than seeing everything as black and white.
[0:29:26] Flipside of the Coin: Sheila was inspired by an article about four reasons why couples should travel together. They are happier in their relationships. Women are less stressed. Many couples have more “love” in one week than in eight weeks when not travelling. Almost all who travel regularly feel closer in their relationship.
Guest Information: Karen Redman is Regional Chair of the Waterloo Region, which is a busy and thriving Region. She’s represented Kitchener on the board of education, municipal government and in Canada's Parliament for 20 years. She’s committed to making a personal contribution to a better quality of life for her family, her community and Canada as a whole. She has a Master's degree in Political Science, as well as an Honours Bachelor's degree in English. She’s the recipient of the Queen’s Jubilee Medal and the Queen’s Diamond Jubilee medal. She’s married to Warren. They have 4 adult children and they love spending time with their Westy named Roxy.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 135Date: August 27, 2024
Participants: Sheila Wester, John Webster and Cameron
Guest: Cheryl Rickers (What’s on Your Mind) and Dr. A. Wade Wilson (Interview)
Start Times and Segments:
[0:00:16] What’s On Your Mind: Sheila and Cheryl connect for a month in review for June – Episodes 123 to 126.
[0:14:22] Expanding Minds Interview: [Mental Wellness] We interview Dr. A. Wade Wilson. It's an exciting time in the field of mental performance. There are now Certified Mental Performance Consultants, who receive their designation through associations such as the Canadian Sport Psychology Association. We’re all faced with the three C’s – comparison, criticism and complaining. We all do the these to ourselves, especially comparison and how it plays into our fear of failure. Mental performance refers to engaging our cognitive abilities and skills, which impact how we think, feel and perform in the sports or competitive performance context. The field looks to apply these techniques and skills to enhance our cognitive abilities to improve our probability of success. Examples of practical strategies include self-talk strategies, reframing to find positives in learning situations, managing our energy, breathing techniques, psyching ourselves up, pre-game and pre-performance routines and imagery visualization. Wade suggests that we think of it like a pyramid. Process is the first level. Performance is the next. Outcome is the very small thing at the top. The things we do in our process give us a higher probability of achieving our performance, which in turn gives us a higher probability of achieving the desired outcome. 3. – Running Popup: John found a blurb about the origin of his last name.Starving Artist: Imagine Cameron’s surprise and amusement when he found a piano with the name “The Cameron” while waiting in a green room to perform. Can you guess whether he played The Cameron?
[0:32:00] Running Popup: John found a blurb about the origin of his last name.
[0:33:30] Adventures of the Starving Artist: Imagine Cameron’s surprise and amusement when he found a piano with the name “The Cameron” while waiting in a green room to perform. Can you guess whether he played The Cameron?
Guest Information: Dr. Austin Wade Wilson has a number of degrees, including a Ph.D. from University of Waterloo in Recreation and Leisure Studies and a master’s degree from University of Windsor in human kinetics with a focus in Applied Sport Psychology. He’s has a CMPC certification as a Certified Mental Performance Consultant, and close to 20 years of experience in the field of sport psychology and mental performance. Wade is currently working on a digital publication called Mentor Magazine, which he aims to launch by January 2025.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 134Date: August 20, 2024
Participants: John Webster, Elise Seifert and Sheila Webster
Guest: Isabelle Sinclair
Start Times and Segments:
[0:00:35] What’s On Your Mind: Elise was reflecting on how it’s easy to get stuck in our heads. It opened a discussion about mind-body connections, and how to connect to our body more.
[0:11:13] Expanding Minds Interview: We’re convinced that travel enriches us and improves our wellness. It’s great to explore this thought with guests. Isabelle Sinclair spent four months studying abroad, in England. She loves travel in that every day is a different opportunity to learn something about others, and about herself. She loves seeing what the world has to offer. She joined a competitive basketball team, which helped her see many cities in England. She and her friends took the opportunity to see European cities. In general, traveling made her feel more positive. She felt she was achieving a childhood dream. She felt enriched.
[0:27:38] Move That Body: On the Episode 127 interview, Martin Pytela noted that our lymphatic system doesn’t have a natural pump. It only moves when we bounce the body against gravity. We need to move that body (walking, running or other activities) to circulate extra-cellular or interstitial fluids. A sedentary lifestyle creates a swamp inside us. We were struck by that. It’s another great reason to move that body.
Quotes and Take-Aways:
Isabelle – I love traveling, because I feel like every day is a new opportunity to learn something about others and about myself. I like pushing myself out of my boundaries and trying new things, or being put in scenarios where I don’t know everything.
Isabelle – I love seeing what the world has to offer, as much as possible. My youth is the perfect time to do it, before I have too many commitments.
Isabelle – I’ve always been fond of England and the U.K. in general. I have heritage in England. I’ve always wanted to study abroad. University of Waterloo offered it as a program. It was a chance for me to see where my family comes from. Also, England is where English literature developed. I wanted to study English literature there to get a better sense of understanding of how things developed across the world.
Isabelle – My favourite author of all time is Virginia Woolf. I was fortunate enough to visit her house in London, which was full circle for me.
Isabelle – York was so cool. The way York looks is what you would imagine seeing if you open up a Harry Potter book.
Isabelle – J.K. Rowling wrote the Harry Potter series based on a street I Edinburg, Scotland. I was able to walk down that street and I felt in sync with my inner child that day. There were many Harry Potter themed shops along the way. I was in the right space to be my true nerdy self.
Isabelle – In general, traveling made me feel more positive. I felt I was achieving a childhood dream. I felt enriched and positive all of the time, and proud of myself for moving across the world for four months at my young age. I thought, “Okay, I’m going to try this. If I don’t like this I’ll need to suck it up.” Luckily, I did like it.
Guest Information: Isabelle is a fourth-year student at the University of Waterloo double-majoring in English Literature and Legal Studies. She’s studying in the co-op stream. In her free time, Isabelle enjoys reading, running, and travelling anywhere she can!
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 133Date: August 13, 2024
Participants: Elise Seifert, Julie Wilson, John Webster and Stephen Seifert
Guest: Our very own Sheila Webster
Start Times and Segments:
[0:00:16] What’s On Your Mind: Chatting about Au Pairs, including Elise’s experiences in Germany and England after her first year at uni.
[0:09:31] Expanding Minds Interview: [Environmental Wellness] Sheila Webster describes how she’s adapting in everyday life to help the environment. Examples include: going from a 2-car couple to a 1-car couple; using laundry strips instead of liquid detergent; reusable mop pads; silicone bake mats instead of parchment paper; refillable hand soap and dish soap containers, instead of single-use versions; not washing all clothes on single use; reducing the garbage and recycling we create; finding spots in the garden for perennials where they do well without being watered; getting high efficiency appliances; and cooking our own food most of the time, rather than going out or delivery/take out. When you start asking, “What will this do to the environment?”, you start making positive changes in your life. Real people like us start doing things that make a difference, especially if all of us are doing it together. Plus, it makes us feel great.
[0:28:21] Flipside of the Coin: Elise and Stephen are going through a first pregnancy. They came up with tun things to call the baby before knowing whether it’s a boy or girl, and before picking a name. Poppyseed? Raspberry? Peach?
Guest Information: Sheila Webster is one of the hosts of our podcast.
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 132Date: August 6, 2024
Participants: John Webster, Noura Saad and Cameron Earnshaw
Guest: Michael Herman
Start Times and Segments:
[0:00:16] What’s On Your Mind: Noura’s discussion question: during your life and career have you ever experienced being talked out of doing something you so deeply in your heart and gut wanted to do?
[0:11:22] Expanding Minds Interview: [Mental Wellness] We interview Michael Herman, one of many lawyers and judges who contributed to the groundbreaking book, The Right Not To Remain Silent – The Truth About Mental Health in the Legal Profession. It contains candid and courageous memoirs by members of the legal profession living with mental health and addiction issues. The book came about primarily through the efforts of lawyers Beth Beattie and Carole Dagher. They had a conversation in 2022, after a large research study about mental health members of the legal profession, who suffer from high rates of depression, anxiety and substance misuse. It's important for the legal profession to be able to engage in a dialogue, to raise awareness, to reduce the stigma and to bring about change. This book is an effort to advance these objectives, by having different legal professionals tell their stories, to permit others to use it as a launch pad to advance the dialogue. The message of hope is the theme that emerges and gets stronger as the book goes along. People are not saying they solved all their problems and don’t have the issues anymore. Instead, it’s that they found their way to work through the struggles. They moved from being in a position where they were hopeless, to a little bit of belief and then to hope.
[0:31:58] Running Popup / Adventures of the Starving Artist: Popup – Michael A. Singer’s analogy of people being like flowers – beautiful whether seen individually, or together as if in a garden. Artist – An enjoyable music group’s tradition in the midst of a hurly burly schedule – the band dinner together before a show.
Guest Information: Michael Herman is a lawyer with and General Counsel to Canadian offices of international law firm Gowling WLG. As General Counsel, Michael provides legal advice to the law firm, and plays many important roles. With more than 30 years of experience, he’s also highly regarded as a strategic adviser to a broad range of clients. For example, he advises clients on mergers and acquisitions, corporate development, corporate finance and other complex business matters. Michael spent a number of years in senior executive positions at multi-national public corporations, where he was responsible for strategic planning, strategic partnerships, corporate governance and other marketing and investor relations activities.
Find Book Here: The Right Not to Remain Silent: The Truth About Mental Health in The Legal Profession
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 131Date: July 30, 2024
Participants: Sheila Webster, John Webster and Noura Saad
Guest: Cheryl Rickers and Martin Pytela
Start Times and Segments:
[0:00:16] What’s On Your Mind: Sheila and Cheryl kick off a new regular session – chatting about their favourite episode segments from a prior month. They start with May – segments they enjoyed and/or made them think.
[0:11:35] Expanding Minds Interview: [Environmental and Physical Wellness] Martin Pytela talks about ways the environment impacts our bodies. Our bodies are not designed for the industrial age. There’s no natural way to get rid of lead, mercury, microplastics, etc. The body can only sequester it, for example hide it away in fat, cartilage and bone. The industrial age has brought a rising level of autoimmune and chronic, degenerative, inflammatory diseases. When a manufacturer sells you a car, they don’t care about what happens to the carcass. When you put tires on your car, what happens to them when you’re finished with them? There is a price to be paid. Martin would like to see us holding each other collectively and individually responsible for the full cycle of everything we make. Otherwise, the environment will become so toxic that life will probably fail.
[0:27:11] Move That Body: There are some miniscule muscles in the body. We need to work them and pay attention to them.
Guest Information: Martin Pytela is a highly regarded functional medicine expert and Metabolic Typing coach with a passion for restoring vitality to individuals and the planet. He has extensive experience, alongside a commitment to holistic health and wellness. Martin is a Certified Metabolic Typing Advisor who offers his Health Coach services based on Metabolic Typing. This is a method that helps determine which foods and supplements will be most appropriate for different people.
Life Enthusiast Website: life-enthusiast.com
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 130Date: July 23, 2024
Participants: John Webster, Riley Thompson and Sheila Webster
Guest: Erin Farrell
Start Times and Segments:
[0:00:35] What’s On Your Mind: What did Carl Jung mean when he said, “Everything that irritates us about others can lead us to an understanding of ourselves”? We’re not sure, but it’s an interesting quote to discuss.
[0:09:30] Expanding Minds Interview: [Social and Economic Wellness]
[0:25:12] Flipside of the Coin: After seeing people cut the line while boarding a plane, unwilling to wait for their zone to be called, we wonder why some people won’t follow social constructs that help all of us.
Guest Information: Originally from Newfoundland, Erin Farrell is a partner in Gowling WLG's Toronto office, practising in the firm's advocacy department. Prior to pursuing a career in law, she conducted genetics research (In California or at a large pharmaceutical company). For the past few years Erin has been Chair of Gowling’s Pro Bono program, helping Gowlings lawyers across the country do pro bono work in their communities.
Erin’s Bio page with Gowling WLG: Erin Farrell
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 129Date: July 16, 2024
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Bronwyn Schweigerdt
Start Times and Segments:
[0:00:16] What’s On Your Mind: A Martina Navratilova resonates with us: “The moment of victory is much too short to live for that and nothing else.” We learn so much on the way, and when we don’t win.
[0:08:16] Expanding Minds Interview: [Mental Wellness] We welcome back Bronwyn Schweigerdt, a psychotherapist who helps people reconnect to their anger and heal their relationship with themselves. We often don’t recognize that we have supressed anger – disassociate anger. She helps people to stop letting anger stagnate in their bodies, but to channel it out. Validation is a kind of mirroring. We are blind to ourselves. We need someone to mirror us and say, “You know John, you actually have a good reason for being angry and I don’t blame you one bit.” When you validate, suddenly a person can think, “Oh, it’s okay to feel this.” We can also start to do that for ourselves. We can start to be that mirror for ourselves. When we have a healthy relationship with ourselves, we are attuned to ourselves, we validate our own feelings, we prioritize our feelings and know they are significant and there for a reason. We learn to channel out feelings out in healthy ways, with boundaries and assertiveness. When we do all that, we don’t get depressed. We are true to ourselves.
[0:28:17] Running Popup / Adventures of the Starving Artist: Popup - John likes the expression that running makes him love the feeling of living. On a recent run he realized that he’s living when he’s running. Artist – In one of Cameron’s live performances during a busy stretch, a traffic light was perfectly in synch with a shift in the tempo of the band’s song.
Guest Information: Bronwyn Schweigerdt is an evocative psychotherapist with a master's degree in counseling and nutrition. She helps people reconnect to their anger and heal their relationship with themselves. Her goal is to elicit feelings people are ashamed to have. She knows that even though feelings are invisible, they don’t evaporate, but store away in our bodies until processed. According to Bronwyn, these feelings haunt us and cause mental illness until we express them into words with someone who can hear and validate them. She hosts a podcast called Angry At The Right Things, sharing information as a marriage and family therapist.
Bronwyn’s podcast link: Angry At The Right Things
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 128Date: July 9, 2024
Participants: John Webster and Sheila Webster
Guest: Chris Pelletier
Start Times and Segments:
[0:00:16] What’s On Your Mind: We are introducing a new show format, moving from 6 segments every episode to 3 segments: 1. What’s on Your Mind; 2. Interview; and a new third segment that will rotate between (a) Move That Body or (b) Running Popup & Starving Artist, or (c) Flipside of the Coin. We hope it keeps things fresh.
[0:08.01] Expanding Minds Interview: [Social Wellness] We interview Chris Pelletier about the Mark Preece Family House in Hamilton, which provides a calm in the storm when people travel from another city to be with loved ones in hospital in Hamilton. Mark was an ICU physician at Hamilton Health Sciences, who passed away from cancer. He received care in Pittsburgh during the last 6 months of his treatment. His family stayed at a hospital family house. They realized there was nothing similar in Hamilton where they lived. They decided to get working on the project, which was named after Mark. Guests stay at a low cost, with access to free parking, a kitchen and laundry facilities. Community members provide support, including by making dinner for guests. Guests have other people to talk to, who are experiencing similar things. Many guests say, “You guys saved my life. It was so nice and warm and comforting and homelike.” People can go to the website – markpreecehouse.ca – to make a donation and find other ways to help.
[0:26:20] Move That Body: A great way to start each day: 5-5-5-30. As soon as you get out of bed, do 5 push ups, 5 squats, 5 lunges and a 30-second plank. It gets you energized and kicks our system into gear.
Guest Information: Chris Pelletier discovered his love of communications while in High School, while working at a student newspaper. His love continued as he ran the student newspaper at Nipissing University before entering the Broadcast Journalism program at Canadore College. For more than 25 years, Chris has been involved in the field of marketing and communications in both the for-profit and not-for-profit sectors and indigenous organizations. Chris, his wife Cindy, and their dog Charlie moved to Winnipeg in 2016 where he worked and completed a BA at University of Manitoba. He served as the Communications Officer with the First Nations Family Advocate Office. Upon returning to Ontario in 2022, Chris took on the role as Communications and Development Specialist at The Mark Preece Family House. He’s helping to improve their visibility in the community through social media and other means.
Website: Mark Preece Family House
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley
Let’s Be Well Together Podcast - Episode 127Date: July 2, 2024
Participants: John Webster, Elise Seifert, Cameron Earnshaw, Sheila Webster and Stephen Seifert
Guest:
Start Times and Segments:
[0:00:16] What’s On Your Mind: Many people talk about spoiling themselves as self-care – eating sweets or pampering with a spa day, etc. We see self-care differently. We talk about an article that resonates with us.
[0:09:42] Expanding Minds Interview: [Physical Wellness] We interview Martin Pytela, who gives science lessons about important aspects of nutrition. He explains macronutrients (which give us energy we need day-to-day) and micronutrients (which protect us from damage done when macronutrients burn in the energy creating process). Martin talks about metabolic typing, where autonomic dominant and oxidizer dominant people process energy in different ways. There are differences in endocrine dominance. You could be dominated by thyroid, adrenal or pituitary. Each has a different preference when it comes to food. He explains how antioxidants work. We talk about different types of toxins and the need to eliminate them, including how moving that body (one of our podcast themes) helps the process. He asks us to consider three processes: appropriation (what you put in), absorption (what you keep); and elimination (what you get rid of). If any one of these three is impacted, you have deficits.
[0:30:34] Adventures of the Starving Artist: Cameron got busy when he thought he was about to have down-time to chill out.
[0:35:38] Move That Body: We’re back to gym etiquette -Part 3
[0:42:15] Running Popup: John likes Michael A. Singer’s sailing analogy from his book The Untethered Soul, when it comes to balance. It’s about avoiding the extremes.
[0:44:43] Flipside of the Coin: Elise and Stephen took lessons from teaching children in Korea (and for Stephen in the U.S. as well). It helps them when teaching students in Canada.
Guest Information: Martin Pytela is a highly regarded functional medicine expert and Metabolic Typing coach with a passion for restoring vitality to individuals and the planet. He has extensive experience, alongside a commitment to holistic health and wellness. Martin is a Certified Metabolic Typing Advisor who offers his Health Coach services based on Metabolic Typing. This is a method that helps determine which foods and supplements will be most appropriate for different people.
Life Enthusiast Website: life-enthusiast.com
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 126Date: June 25, 2024
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw, Sheila Webster and Stephen Seifert
Guest: Andrea Lee
Start Times and Segments:
[0:00:35] What’s On Your Mind: Following up on the Episode 94 chat, Elise and Julie continue with a list of acts of kindness. It includes things like giving up your seat to an elderly, disabled or pregnant person, let someone jump the line at the grocery store, help someone who is lost and more.
[0:10:12] Expanding Minds Interview: [Physical Wellness] We chat with Andrea Lee about food prep. Nutrition is a very important part of physical wellness. It’s well worth it to take time to do food prep to enhance your chances of eating well. Andrea talks about mass prep and meal kits. If we go to the grocery store and plan ahead, we can make a meal in less time it takes to get food delivered. It’s much healthier than take-out. Andrea sees it as a relationship. You want to have a healthy relationship with food, which requires flexibility – give and take. There will be ups and downs. You don’t need to be perfect all the time. You continue to work to fix that relationship.
[0:31:20] Adventures of the Starving Artist: Cameron saw a rehearsal at the National Arts Centre. The musicians performed amazingly and he was blown away by the talent and passion of Ray Chen on violin.
[0:35:25] Move That Body: Sheila found an article about avoiding common gym injuries. We talk about some – avoiding blister and calluses, muscle strains and lower back pain.
[0:41:19] Running Popup: John is grateful for two words, which keep him from giving up when things aren’t going his way –“Starting Now”.
[0:43:07] Flipside of the Coin: Stephen’s family has a love for food. It’s a big part of family life and get togethers.
Guest Information: Andrea Lee has been certified with the Canadian Professional Trainers Network since 1996 and she is also a CPTN practical assessor. She has a background in post rehabilitation and holistic nutrition. She began her career in Toronto, working with top industry professionals. She currently resides in Cambridge and for the past 15 years, she's been running her own personal training studio. She’s won the Cambridge Readers’ Choice Award for Best personal trainer and overall service several years in a row. It doesn’t matter if you’re a youth athlete, adult athlete or general fitness enthusiast, Andrea creates her personal training programs based on her client’s needs.
Link to website to connect with her: Andrea Lee Fitness
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 125Date: June 18, 2024
Participants: Elise Seifert, Sheila Webster, John Webster and Cameron Earnshaw
Guest: Bronwyn Schweigerdt
Start Times and Segments:
[0:00:16] What’s On Your Mind: We heard about some of Elise’s university castle experiences on Episode 122. Sheila said it scratched the surface. She dives into the back story.
[0:11:27] Expanding Minds Interview: [Mental Wellness] We interview Bronwyn Schweigerdt, whose life experiences led her to a path as a therapist. She recognized a need to express anger that she was holding, and to have it validated by someone else. Dissociated anger makes us sick, both mentally and physically. What’s sharable is bearable. Our feelings are not tolerable in isolation. That’s when they hurt us. That’s where they stagnate inside our bodies and make us sick. If you feel it and you share it with someone else, it does release. Anger is like a light on our emotional dashboard, like a light in a car that says, “check the engine”. Something needs attention. I can master the anger instead of letting the anger master me. We do that by validating it for ourselves, then expressing it in a healthy way using boundaries, assertiveness or an accountability of sorts. Bronwyn hosts a podcast called Angry At The Right Things, sharing information as a marriage and family therapist.
[0:30:21] Adventures of the Starving Artist: Cameron and his Rockstar Music lessons team were meeting people at the Ottawa Children’s festival, then he took some of the Rockstar group to enjoy go karts.
[0:34:40] Move That Body: Sheila was off travelling twice, and worked more than usual between trips. She missed her gym and workout routine. We talk about getting back into a routine after an absence.
[0:38:31] Running Popup: John was listening to Moby Dick audiobook on a run. A line by Captain Ahab made him think, “the only real owner of anything is its commander”. Does that mean we can become the owners of ourselves by becoming the commanders of ourselves?
[0:41:16] Flipside of the Coin: Sheila loves games – card games, board games and much more. John doesn’t typically volunteer to join, but enjoys them when he does.
Guest Information: Bronwyn Schweigerdt is an evocative psychotherapist with a master's degree in counseling and nutrition. She helps people reconnect to their anger and heal relationship with themselves. Her goal is to elicit feelings people are ashamed to have. She knows that even though feelings are invisible, they don’t evaporate, but store away in our bodies until processed. According to Bronwyn, these feelings haunt us and cause mental illness until we express them into words with someone who can hear and validate them. She hosts a podcast called Angry At The Right Things, sharing information as a marriage and family therapist.
Bronwyn’s podcast link: Angry At The Right Things
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 124Date: June 11 ,2024
Participants: John Webster, Noura Saad, Cameron Earnshaw and Sheila Webster
Guests: Fiona and Mike Roth
Start Times and Segments:
[0:00:16] What’s On Your Mind: It felt good to think, “I’m content with where I’m at in life”, but we wonder? Is it content and happy, or content versus happy? Can contentment hold us back at times, preventing us from getting out of the comfort zone?
[0:9:08] Expanding Minds Interview: [Social Wellness] We interview Fiona and Mike Roth. Last week we heard about a beautiful young woman, Kaitlyn Ross, who died by suicide while experience mental health disease. They are motivated to honour Katilyn by bringing good out of what happened. They started an organization called Filling in The Gaps (fitg.org). FITG is working and advocating to improve the adult mental health system to fill in cracks in the system. For example, they’re exploring a new model of care for treating people experiencing a mental health crisis in a community clinic, instead of Emergency department. They tell us about some of the challenges to finding help, and about ideas to improve things. They hope sincerely that we can prevent other people from experience what Katilyn and her family went through.
[0:27:29] Adventures of the Starving Artist: Cameron got creative with reharmonization and a Rolling Stones song.
[0:31:50] Move That Body: We often talk about sleep making us feel better physically. We came across articles about the importance of sufficient sleep to heart health. Getting 7 to 9 hours has positive physiological effects.
[0:36:04] Running Popup: Describing energizing morning sensations that are awakening after several nights of not snacking after dinner.
[0:37:23] Flipside of the Coin: It was grueling but rewarding to spend a Spring day setting up the back yard for summer fun.
Guest Information: Fiona Roth has been a social worker for 25 years. She has worked in the children’s mental health field for her entire career. She’s committed to a community where anyone struggling with mental health is met with hope and compassion at every stage of their journey and where no one falls through the cracks.
Mike Roth has been a Registered Kinesiologist for more than 27 years. He has treated and managed multi-disciplinary health care clinics in the community and is currently supporting employees returning to work from occupational and non-occupational injuries.
Mike and Fiona’s daughter, Kaitlyn, faced many barriers to receiving continuity of care before dying by suicide. Fiona and Mike are passionate about making sure the difficulties that their family faced in finding services for Kaitlyn do not happen to anyone else.
Filling In the Gaps organization website: fitg.org
Connect with Let’s Be Well Together Podcast:
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 123Date: June 4, 2024
Participants: Elise Seifert, Sheila Webster, John Webster, Cameron Earnshaw and Julie Wilson
Guest: Fiona and Mike Roth
Start Times and Segments:
[0:00:16] What’s On Your Mind: Elise tells us about the concept of the Growth Mindset. It’s an important approach in the educational world. It’s about putting your brain in a good learning space. It overcomes a fixed mindset where, for example, someone says, “I can’t do this. It’s too hard.”
[0:10:11] Expanding Minds Interview: [Social and Mental Wellness] We interview Fiona and Mike. It’s beyond tragic to lose a family member to mental health disease. Kaitlyn Roth sought joy in her life, including through student council, choirs, band, sports and more. She was a go-getter, who was amazing at getting people involved to help good causes. Sadly, she lost touch with her joy at times as she struggled with mental health. Today we are joined by Kaitlyn’s parents, Fiona and Mike Roth. They’re motivated to bring good out of the tragic loss of they daughter, who died by suicide in 2022. They tell us about Kaitlyn – who she was – and challenges she faced in seeking help to address the disease she experienced.
[0:29:30] Adventures of the Starving Artist: A cajón is a box-shaped percussion instrument played by slapping it with the hands. Cameron used it to accompany a friend at open mic, which led to a gig with a band.
[0:33:04] Move That Body: ChatGPT spit out a great quote - The only bad workout is the one that didn’t happen. We talk about it.
[0:37:11] Running Popup: John heard a fact about bees that has him saying, “thank you bees”, every time he has a spoonful of honey.
[0:38:56] Flipside of the Coin: Getting “sir’d” on a shopping experience, where once again Sheila showed great taste.
Guest Information: Fiona Roth has been a social worker for 25 years. She has worked in the children’s mental health field for her entire career. She’s committed to a community where anyone struggling with mental health is met with hope and compassion at every stage of their journey and where no one falls through the cracks.
Mike Roth has been a Registered Kinesiologist for more than 27 years. He has treated and managed multi-disciplinary health care clinics in the community and is currently supporting employees returning to work from occupational and non-occupational injuries.
Mike and Fiona’s daughter, Kaitlyn, faced many barriers to receiving continuity of care before dying by suicide. Fiona and Mike are passionate about making sure the difficulties that their family faced in finding services for Kaitlyn do not happen to anyone else.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 122Date: May 28, 2024
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw. Sheila Webster and Stephen Seifert
Guest: Ian Brisbin
Start Times and Segments:
[0:00:35] What’s On Your Mind: Elise had a chance to spend her first year of university studying at a castle in England, as part of program run by a Canadian school - Queen’s University. She tells us about her rewarding experience.
[0:07:46] Expanding Minds Interview: [Social Wellness] We interview Ian Brisbin. Last week Ian talked about bike safety. Today we chat about advocating for biking in cities, as a form of active transportation. When planning biking infrastructure, planners ask whether the “indicator species” would be comfortable using it, for example a young mother with a young child. It must feel safe for everyone. Well protected and physically separated bike infrastructure is the gold standard. It’s great to have stretches of infrastructure, but they need to be connected, which is sometimes overlooked. In Ian’s experience, the average driver is much more courteous and careful, and relates much better to people engaging in active transportation than ever before. It’s a sign that we are changing. Cycling and walking and other forms of active transportation are being incorporated into our web of how we get around our cities.
[0:27:08] Adventures of the Starving Artist: The meme-friendly “Trololol” song is actually called “I am very glad as I am finally returning back home”. It’s a challenged to sing. Cameron is looking forward to a performance by a student who wants to learn it.
[0:31:50] Move That Body: Scientists submit that highly processed foods such as soda, chips and candies are not food, but rather drugs designed to deliver addictive substances. Whether or not that’s right, it sure feels good to eat whole and natural foods.
[0:37:47] Running Popup: When John helps others, he often wonders whether it helped him more than the others?
[0:38:40] Flipside of the Coin: Elise and Stephen have amazing news, which has them thinking. What will it be like to be first-time parents?
Guest Information: Ian Brisbin is recognized by his peers since 2020 as one of Canada’s “Best Lawyers” practicing personal law. For over 20 years, he’s served the Hamilton and Halton area, and clients across Ontario. He's represented people from all walks of life on claims arising from motor vehicle collisions or dangerous properties, including passengers, injured cyclists and pedestrians. He also helps people who were denied long-term disability insurance benefits, and does much more. Ian is particularly passionate about Velolaw.ca. Velolaw is Ian’s rapidly expanding practice area through which he expresses his love of cycling, his determination to represent injured cyclists and his joy derived from advocating for active transportation in the public interest. He has a long record of service to his communities, particularly through chairing numerous non-for-profit boards of directors. Ian fancies himself a passionate cyclist for all seasons. He’s competed in many cycling races, an Ironman and six marathons (including two Bostons). He’s currently training for an upcoming Ironman 70.3. Ian lives in Hamilton with his family and Willow the Bernese Mountain Dog.
Ian Brisbin work bio: Ian Brisbin - Martin & Hillyer
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 121Date: May 21, 2014
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Ian Brisbin
Start Times and Segments:
[0:00:15] What’s On Your Mind: We talk about a quote Elise came across by Osho – “To be creative means to be in love with life. You can be creative only if you love life enough that you want to enhance its beauty, you want to bring a little more music to it, a little more poetry to it, a little more dance to it.” It has them thinking in different directions.
[0:08:53] Expanding Minds Interview: [Physical, Social and Mental Wellness] We interview Ian Brisbin, an avid cyclist. We chat about safety. Biking is a social and physical outlet and one of the best ways Ian knows to ensure that he’s staying emotionally centred. His “Rule 1” for biking safety is very simple: You do what you need to do to get home safely. Biking safety is multi-faceted. There’s a lot to keep track of. The best you can do is to keep your head on a swivel and look out for yourself. It’s important to be assertive and be clear about what your intentions are – be very deliberate showing where you’re headed. There’s safety equipment, such as helmets, but more than anything else it’s a matter of being aware of your surroundings and communicating yourself as clearly as you can. He talks about hidden dangers, like dooring, large potholes and the “right hook”. Rule 1 applies to interactions with law enforcement and drivers. If you’re in a situation where you feel that you’re being unfairly ticketed by law enforcement, then take the ticket, go home and deal with it later. If you’re in a confrontation with a driver, then you’re not going to win. You might lose, but you won’t win. Just leave. Your goal is to get home safe and to your families.
[0:27:35] Adventures of the Starving Artist: Cameron needs to use his car every day, so car trouble spells stress. I took time go figure out what was wrong and get it fixed, then after dropping some serious coin he had another surprise.
[0:31:52] Move That Body: – Julie recounts experiences as a coxswain for 8-person rowing teams while at university.
[0:37:47] Running Popup: A great lesson from exercise is that it shows us that we can do hard things, and it feels good to know that.
[0:40:02] Flipside of the Coin: Sheila and John’s impressions when they learned they will be first-time grandparents.
Guest Information: Ian Brisbin is recognized by his peers since 2020 as one of Canada’s “Best Lawyers” practicing personal law. For over 20 years, he’s served the Hamilton and Halton area, and clients across Ontario. He's represented people from all walks of life on claims arising from motor vehicle collisions or dangerous properties, including passengers, injured cyclists and pedestrians. He also helps people who were denied long-term disability insurance benefits, and does much more. Ian is particularly passionate about Velolaw.ca. Velolaw is Ian’s rapidly expanding practice area through which he expresses his love of cycling, his determination to represent injured cyclists and his joy derived from advocating for active transportation in the public interest. He has a long record of service to his communities, particularly through chairing numerous non-for-profit boards of directors. Ian fancies himself a passionate cyclist for all seasons. He’s competed in many cycling races, an Ironman and six marathons (including two Bostons). He’s currently training for an upcoming Ironman 70.3. Ian lives in Hamilton with his family and Willow the Bernese Mountain Dog.
Ian Brisbin work bio: Ian Brisbin - Martin & Hillyer
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 120 Date: May 14, 2024
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster Guest: Rachel Runge
Start Times and Segments:
[0:00:16] What’s On Your Mind: The Canadian Mental Health Association gave a great tip – share a compliment. It’s free to give someone an authentic compliment and it brings joy. Give it a try.
[0:10:38] Expanding Minds Interview: [Physical and General Wellness] We interview Rachel Runge, who tended to compare herself to others. It’s not surprising after she pursued a career as a lawyer. It’s competitive, staring with the competitive process to get into law school. Throughout law school, we’re reminded that it’s going to be difficult to find articling positions. Once we begin as a lawyer, we’re measured heavily on metrics. Rachel got advice to stop comparing herself to others and make small improvements in herself week over week and year over year. She thought, “That sounds nice, but how do you do it?” Meanwhile, she started taking group fitness classes at Orangetheory, which includes benchmark tests, such as a 1-mile run or 2,000 metre row. She saw her performance improve over time. In the middle of a run, the mentor’s advice hit her like a ton of bricks – to make small improvements in herself over time, and not to compare herself to others. She was running beside a friend who was trying to hit a faster time target. Rachel realized, “This is what it is”. She was just as excited for myself to hit her own target as she was for her friend to hit the faster target. That’s what Rachel’s mentor meant when she said stop comparing yourself to others. Check-in and see whether you’re doing better than you were last time. Then it resonated.
[0:26:57] Adventures of the Starving Artist: Starving Artist – a ringing phone woke Cameron up to great news from a student. She had a breakthrough with her voice training and wanted to share. It gave Cameron a lift.
[0:30:21] Move That Body: Move that Body – We’re often stuck at home. We found an article with suggestions about how to move while at home.
[0:36:29] Running Popup: We’re seeing in our podcast conversations and interviews that becoming well is work, but it’s not a mystery. Perusing our website’s archives page shows lots of examples.
[0:38:21] Flipside of the Coin: Partners in a relationship have different interests. It helps us to give space and time to our partner, so they can enjoy things you may not enjoy.
Guest Information: Rachel Runge is a self-described newfound fitness enthusiast. Her interest in fitness began in October 2022 when a mentor and friend suggested she give group fitness a chance at Orangetheory Fitness. In addition to the physical benefits of regular physical activity, she identified new ways of managing a demanding profession as she sets goals to push her fitness to new levels. Rachel is a lawyer who started her career in 2012. Since 2019 she’s been a lawyer at Gowling WLG, now with a focus on the regulation of insurance in Canada. She’s on the Board of Directors for the Hamilton Lawyers Club and for Wilfrid Laurier Alumni Association. Mentorship has been an important to Rachel in finding personal satisfaction in her career. Rachel has been a formal mentor to articling students and informal mentor to law students and junior lawyers. Outside the office, she volunteers her time with local high school students and law students in the Laurier/Sussex joint degree program.
Rachel’s Gowling WLG bio page: Rachel Runge
Connect with Let’s Be Well Together Podcast: website: https://letsbewelltogether.com Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast Provide input on Instagram using hashtag #letsbewelltogetherinput Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
Thanks for joining us, (-(-_(-_-)_-)-) Your wellness check-in team John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 119Date: May 7, 2024
Participants: John Webster, Noura Saad, Cameron Earnshaw, Julie Wilson and Sheila Webster
Guest: Andrea Lee
Start Times and Segments:
[0:00:16] What’s On Your Mind: We talk about some of the people we’ve met who inspired us in different ways.
[0:11:43] Expanding Minds Interview: [Physical Wellness] We interview Andrea Lee. There are different ways to work with personal trainers, and many possibilities offered by a hybrid approach. Historically the options were: (1) a certified trainer who works in a gym; (2) a trainer who has a home studio; or (3) a trainer who travels to a client’s home. People could also train at a gym or a center that does large group classes. Technology (and Covid shutdowns) brough options and changes. People can work with a trainer online, using one of the virtual platforms (Facetime, Zoom, Teams, etc.). Online coaching is another option. A program is sent to you online or through an app. You’re not spending one-on-one time with your trainer or coach. The learn your goals and set a plan tailored for you. The client chooses what day to do the exercises, then check in with the trainer regularly, often by email. Combinations work. Some of Andrea’s clients train with her, and they also enjoy group classes at other places. People don’t need to stick with just one thing. It’s great to have a variety. Andrea is using a hybrid model herself, with some people visiting her home studio, others doing virtual training sessions and others using online coaching. It allows her to see more people, because it allows for clients to choose an option that works best for them.
[0:28:02] Adventures of the Starving Artist: Cameron thought he was passed over after applying to audition for a metal vocals project, but he was wrong. He got a belated and very nice response and will be auditioning soon.
[0:32:54] Move That Body: Julie asked AI for a list of unconventional ways to exercise. It came up with a fun list of ideas.
[0:38:27] Running Popup: John realized, surprisingly, that life got in the way and he stopped being a distance runner. He was running, but not enough mileage. He’s hoping that getting back into it will feel great again.
[0:40:34] Flipside of the Coin: We can get obsessed about something, maybe a sports team or a hobby. Our lives center on it, which is odd because it makes no different to most people’s lives.
Quotes and Take-Aways:
Andrea – Historically the options for working with a personal trainer include: find a certified trainer who works in a gym; there are many trainers who now have home studios, like myself; and there are trainers who travel to people’s homes.
Andrea – Online options brought changes with Covid happening and gyms needing to shut down. People could work online with their trainer from their own home. The trainer is on one of the virtual platforms (Facetime, Zoom, Teams, etc.). It allowed them to continue with their fitness.
Andrea – I still use online options and will continue to do that. It’s become part of my training protocol. I still have about half my clients on virtual platforms and half of them come into the studio.
Andrea – Other places to train include at a gym or a center that does large group classes. There are places now that are specific to doing only large classes. You go when those classes are available, for example CrossFit, F45 and Orange Theory. That’s another nice option.
Andrea – Some of my clients use the group class facilities. They train with me, but they also enjoy doing those classes. They enjoy being with their friends. It becomes this hybrid model. You don’t need to stick with just one thing.
Andrea – It’s great to have a variety. As a personal trainer, I program for my clients around their other activities. I know what days they go to a group class. My client can check in with me to let me know they did a lot of legs today. I can change the program if there are too many legs. I might do more upper body focus and core mobility work. We work together.
Andrea – It’s a great model to have flexibility in exercise options. You don’t need to stick to one thing. My clients used to feel bad, as if they were going behind my back when workout out at other places. You don’t need to feel bad. It’s great. Enjoy! Do as much as you can.
Andrea – Online coaching has been around for a long time, but it’s new to many people. You work with a coach. A program is sent to you online or through an app. You’re not spending 45 minutes or an hour with your trainer or coach one-on-one. I would meet you online and do your intake. I would find out how many times a week you want to train, what your goals are and other things. We would map it out for something like 12 weeks. I create a program and send it to them. They have everything you need – reps, sets, exercises. They choose what day you can fit it in. It gives them flexibility. They can exercise in the morning, afternoon or evening. You do check-ins with your coach, often once a week. It could be via email with questions, getting them answered and talking about the program.
Andrea – With online coaching, the personal trainer must be available for check-ins, so that the clients can continue to progress.
Andrea – I’m starting to do more online coaching so that I can have a hybrid model as a personal trainer: some people coming into the studio; working with some people virtually where I see them for a session; and working with other clients through online coaching. This allows me to see more people, because it allows for clients to choose an option that works best for them.
Bulletin Board Quote brought to you by Elise: We decided to have a day of hitting things.
Guest Information: Andrea Lee has been certified with the Canadian Professional Trainers Network since 1996 and she is also a CPTN practical assessor. She has a background in post rehabilitation and holistic nutrition. She began her career in Toronto, working with top industry professionals. She currently resides in Cambridge and for the past 15 years, she's been running her own personal training studio. She’s won the Cambridge Readers’ Choice Award for Best personal trainer and overall service several years in a row. It doesn’t matter if you’re a youth athlete, adult athlete or general fitness enthusiast, Andrea creates her personal training programs based on her client’s needs.
Link to website to connect with her: Andrea Lee Fitness
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 118Date: April 30, 2024
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Stephen Seifert
Guest: Mike Farkas (Interview) and Riley Thompson (Move That Body)
Start Times and Segments:
[0:00:35] What’s On Your Mind: Following up on the tips discussed in Episodes 98 and 113, we finish the list of 31 ways to reduce household waste to help the environment: “31 Ways to Reduce Waste in Your Homes”, a Buzzfeed article by Danielle Healy (August 13, 2023). Elise and Julie talk about ideas 21-31.
[0:10:20] Expanding Minds Interview: [General Wellness] We interview Mike Farkas about how motorcycling improves his overall wellbeing. His business took a lot of his time and energy. He’s now making time for health and wellness. He got back into the motorcycle life. It gives him an opportunity to disconnect from tech and work completely. There’s only him, his hands on the handlebars and his eyes on the road. It forces you to take your time, take a breath, look around and enjoy the sights and sounds. Some of the best conversations Mike has with himself are on his bike. He’s enjoyed motorcycle trips with his dad. There have been great conversations on breaks. You end up sitting and chit chatting about life. It’s having that bond and getting away from all the busy-ness of life.
[0:22:59] Adventures of the Starving Artist: One of Cameron’s projects is playing on a Shania Twain Tribute Bank. They had a full house for their first show. 4
[0:27:42] Move That Body: Riley Thompson feels great when she goes to the gym, especially after strength training.
[0:32:20] Running Popup: With Sheila travelling with a friend in Europe, John appreciates her independence.
[0:33:27] Flipside of the Coin: Elise and Stephen reminisce about architecture in South Korea. While our business buildings sprawl out and wide in Canada, they stack upwards in South Korea.
Guest Information: Mike Farkas, owner and lead photographer for G3 Designs Photo Video. With 15 years in business, Mike is a driven and dedicated photographer that truly looks for the beauty in the details.
Website: G3 Designs
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 117Date: April 23, 2024
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Eric Davis
Start Times and Segments:
[0:00:16] What’s On Your Mind: We discuss a social media post: 5-Minute Mental Health Check. It’s not only about emotions and mindfulness. Some questions: Have my muscles been stretched?; Have I eaten regularly and healthy?; Have I been nice to myself and others?; Have I had a good enough sleep?; Am I hydrated enough? How am I feeling?
[0:09:46] Expanding Minds Interview: [Physical and other areas of wellness] We interview Eric Davis. He started taking martial arts to get his weight under control. He didn’t think he’d enjoy gym-type workouts. He wanted to learn a new skill. He got so much out of it. A key lesson was to show up on days he didn’t feel like going to the dojo. He always felt miles better after he left. He never regretted dragging himself out of the house to the dojo. It also taught him discipline. Activities such as sparring, practicing or grappling with others forced him to be present in the moment, leaving his busy work life, concerns, worries and stress behind him for a while. The ability to change the mindset can be very useful.
[0:26:51] Adventures of the Starving Artist: Cameron went to his first concert 15 years ago – City and Colour. It inspired him to learn guitar. He saw the group again, now that he’s a professional musician.
[0:31:10] Move That Body: Sheila’s biking to work. John’s walking to work. They’re both loving using their bodies to start the day. It also inspires them to do more to help the environment.
[0:36:43] Running Popup: John got a message from a colleague and recognized there are some people we meet who we trust and believe in from the start, even if we can’t say why.
[0:38:05] Flipside of the Coin: How can we harness the passion of you together with the wisdom of age? How do we avoid the inclination to run out the clock?
Guest Information: Eric Davis is a Partner at SmithValeriote Law Firm LLP. He practices Municipal & Planning Law. He’s an Law Society of Ontario Certified Specialist in Municipal Law: Local Government / Land Use Planning & Development. Throughout his over 17-year career, he has acted for both private- and public-sector clients on all manner of issues related to municipalities. He is a Director on the Board for KidsAbility, a Trustee of the Waterloo Region Law Association, and a Member of the Ontario Bar Association’s Municipal Law Section Executive. In 2019, Eric was awarded the Waterloo Award, the City of Waterloo’s highest civic honour, for his involvement in the community.
Eric’s page at SV Law: Eric Davis
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 116Date: April 16, 2024
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw, Julie Wilson and Sheila Webster
Guest: Riley Thompson
Start Times and Segments:
[0:00:16] What’s On Your Mind: We share thoughts on a quote from John’s quote list. The Dalai Lama said, “When you talk, you are only repeating what you already know. But if you listen, you may learn something new.”
[0:11:08] Expanding Minds Interview: [Social Wellness] We interview University of Waterloo Student Riley Thompson. Fyodor Dostoevsky said, “A society should be judged not by how it treats its outstanding citizens but by how it treats its criminals.” Concerns for incarcerated people include overcrowding and access to mental health supports. Riley’s goal is to better the community as a whole. Reducing recidivism and bringing people out of prison into the workforce is beneficial for everyone. She’s researching ways to improve the quality of life for people who are in prison, through empathy training of the correctional officers. Correctional officers often have an underlying assumption when they’re initially brought into prison – that they are different from the people behind the bars. There’s an “us versus them” mentality. Empathy training is designed to encourage that everyone is the same in a way. It helps officers put themselves in the shoes of the inmates and to better understand what prisoners are going through, instead of using punitive measures in response to every incident that happens when they’re in prison.
[0:25:53] Adventures of the Starving Artist: The solution to technical issues led to Cameron rockin’ stacked keyboards. It’s a nifty setup.
[0:30:44] Move That Body: We were thinking about how we never stopped moving as a kid. How can we incorporate a move-like-a-kid mentality in our lives.
[0:36:41] Running Popup: John was back to thinking about themes about luck we’ve talked about. First, does he feel lucky because he looks for lucky outcomes, or does he look for the lucky outcomes because he is lucky? He enjoyed a feeling of being lucky, in the moment, experiencing the world around him.
[0:38:23] Flipside of the Coin: Our experience is that it helps a relationship to give partners space and independence to do the things they enjoy. It’s healthy to take time out of a relationship for yourself.
Guest Information: Riley Thompson is from a small rural town Dunnville Ontario. She’s a soon-to-be BA graduate from the University of Waterloo honours Psychology program with a double minor in French and Social Development. She’s held several jobs working with special needs children, adults, and seniors. She’s interested in abnormal/criminal psychology and addictions. She’s starting to explore this field professionally. Her ideal career involves providing mental health support to incarcerated individuals suffering from substance abuse or addictions. In spare time, Riley weightlifts at her nearby gym or binging a new true crime podcast (shoutout to True Crime Bulls**). She’s a big advocate of all things wellness including artistic and spiritual wellness, which for me usually comes in the form of getting creative with what she bake or going on extended hikes with her partner.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 115Date: April 9, 2024
Participants: Sheila Webster, Noura Saad, John Webster, Cameron Earnshaw and Elise Webster
Guest: Mirko Petricevic
Start Times and Segments:
[0:00:35] What’s On Your Mind: Another in our travel series, this time with Noura Saad taking us to her experiences in Naples – an incredible city to visit. They love their soccer, including star Diego Maradona. She visited the oldest opera house in the world, with its intricate and beautiful designs. She ate a Margarita pizza at the same place Liz visited in Eat Pray Love, the visited Popeii.
[0:9:42] Expanding Minds Interview: [Social Wellness] We interview Mirko Petricevic. On Episode 99, he explained how local journalism acts as a community watchdog on behalf of the public, as a public service. It’s ability to be a watchdog has been hit hard in the past 15 years. In addition to the industry taking a hit, individual journalists are being harassed and threatened, which provides another reason why people less included to become journalists. A 2021 study of 1,100 journalists had disturbing results. A majority experienced harassment, many on a daily basis. There were death threats, threats of sexual assault. 99 had been physically attacked. It’s outright intimidation. Ink-stained Wretches runs a film festival in Kitchener-Waterloo to support journalism. It’s designed partly to increase the awareness of World Press Freedom Day o May 3. This year it’s on April 28, 2024. After a movie showing, a panel will explore the question, “What can we do to create a culture of appreciation for quality journalism?”.
[0:27:42] Adventures of the Starving Artist: Cameron’s Shania Twain cover band was having a good time coming up with ideas for the band. It was just Twain fun.
[0:31:53] Move That Body: It’s spring yard work time, which is a great way to work the core and get in some great movement. It’s good hard work.
[0:37:08] Running Popup: Some recent good news was uplifting and made a run feel easy. It’s amazing how emotions can affect physical exercise.
[0:38:30] Flipside of the Coin: With inflation so high, it’s affecting our choices about what we do, e.g. whether we go out for dinner. That means inflation is having an impact on things like social and other areas of wellness.
Guest Information: Mirko Petricevic is the founder and co-ordinator of Ink-stained Wretches, a grassroots advocacy group working to build a culture of appreciation for quality journalism. Mirko worked at the Waterloo Region Record for 28 years, starting as a photographer, then moving on to work as a reporter and copy editor before deciding to leave the newsroom — because of the precarious nature of the news sector — a decade ago. Since then, he served as director of communications and public affairs for Martin Luther University College in Waterloo and, most recently, as senior communications strategist for one of the local cities.
Ideas — many of them free — on how each of us can support local news: https://www.ink-stainedwretches.org/resources.html
Journalism Film Festival: journalismfilmfestival.com
Revenue is flowing to producing more journalism in Australia as a result of the government’s news media bargaining code (2021): https://www.poynter.org/business-work/2022/australias-news-media-bargaining-code-pries-140-million-from-google-and-facebook/
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 114Date: April 2 2024
Participants: John Webster, Elise Seifert, Cameron Earnshaw, Julie Wilson and Stephen Seifert
Guest: Mike Farkas
Start Times and Segments:
[0:00:16] What’s On Your Mind: A social media post came at the right time, when we were feeling down in the dumps. It’s about choosing joy over despair, because joy is what the earth gives us daily.
[0:08:53] Expanding Minds Interview: [Artistic Wellness] We interview Mike Farkas. Photography creates something timeless, especially when it comes to family events and loved ones. A photo can bring you back to a feeling or an emotion. It’s so powerful. Mike talks about how he found photography, then turned his passion into a career. He loves capturing the day for his clients, and ideally expressing his artistic happiness through his personal vision. When he’s choosing what to shoot, he first sees an image in his mind. Then it’s about executing what he envisioned. It’s extremely exciting for Mike to see that vision, then make it happen, then turn the camera around to show the subject the image. Their positive reactions feed him with energy.
[0:24:14] Adventures of the Starving Artist: Cameron was surprised when his drink bell unexpectedly behind him during a performance. No one was close to the stage. He deduced that the power of bass marched his class off the table.
[0:29:53] Move That Body: We continue reviewing a list of ways to exercise while doing other things, so you may not even realize you’re exercising. It includes standing on your head, handstands and playing the games you played as kids.
[0:34:36] Running Popup: John was struck by a thought: imagine if someone from 200, 500 or even 2,000 years ago saw what we see every day. They would be astounded.
[0:35:57] Flipside of the Coin: What is the Scandinavian sleep method, and might it help a relationship? Elise and Stephen’s own version of “accidentally well”.
Guest Information: Mike Farkas, owner and lead photographer for G3 Designs Photo Video. With 15 years in business, Mike is a driven and dedicated photographer that truly looks for the beauty in the details.
Website: G3 Designs
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 113Date: March 26, 2024
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Sheila Webster
Guest: Syd Vanderpool
Start Times and Segments:
[0:00:16] What’s On Your Mind: Elise and Julie revising “31 Ways to Reduce Waste in Your Homes”, a Buzzfeed article by Danielle Healy (August 13, 2023). They talk about ideas 11-20.
[0:03:38] Expanding Minds Interview: [:hysical Wellness] We interview Syd Vanderpool of SydFit Health Centre. Syd runs a boxing facility. Many members are fitness boxers. They get cardio, develop muscles and strength, and they learn a skill. There are mental health benefits, including the mindfulness associated with focusing on the moment – what is right in front of you. You don’t just engage in physical activity, you learn how to live a clean and healthy lifestyle. People start boxing and next thing you know they’re taking a holistic look at health. Boxing provides a lifestyle. Improvements are made in increments over time, which creates lasting habits with long-term benefits.
[0:24:39] Adventures of the Starving Artist: Cameron took part in a Mexican-themed staycation in a retirement home. He brushed up on Spanish to perform and found the audience singing along. One of the residents had fun guessing his age.
[0:29:20] Move That Body: Have you ever heard of Somatic exercise? We are learning about it and share a few tips.
[0:34:15] Running Popup: It’s never too old to learn. John is influenced by someone not to snap back when people make mistakes.
[0:36:44] Flipside of the Coin: We’re learning lots and enjoying our ballroom dance lessons. We talk about the experience so far.
Guest Information: Syd “the Jewel” Vanderpool is a champion boxer and certified boxing coach and trainer. He operates SydBOX and SydFIt Health Centre in Kitchener, Ontario. He trained with some of the world’s finest trainers, and with renowned athletes, including Lennox Lewis, who by coincidence lived in Kitchener and represented Canada at the Olympics. Syd fought for more than a dozen years and achieved a World #1 ranking. He brings more than 13 years of professional boxing and training experience to his members. Syd’s abilities and experiences in and out of the ring to motivate people. He shares his passion with athletes and inspired SydFit Health Centre members to achieve more than they ever thought possible.
Link to SydFit Health Centre: https://sydfithealth.ca/
Destiny Athletics Canada – Fundraiser: https://gofund.me/27e27bec
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 112Date: March 19, 2024
Participants: John Webster, Elise Seifert, Cameron Earnshaw, Julie Wilson and Sheila Webster
Guest: Eric Davis
Start Times and Segments:
[0:00:16] What’s On Your Mind: We talk about the list of activities from John’s book (Accidentally Well) that enhance intellectual wellness. It’s all about exercising the mind, not about getting a higher.
[0:09:01] Expanding Minds Interview: [Social Wellness] We interview Eric Davis about the importance of local government, which impacts wellness in many ways. Municipal government has the most direct impact on everyday life, yet ironically it is the level of government which most people pay the least amount of attention to. Some municipalities put much emphasis on health, wellness and livable communities, and less on keeping the car king. Others show they are not interested in that. People need to understand they can have an impact on what their local community looks like, that is if they get engaged. Each of us can make a difference by learning about how local government works, who’s interested in what, who supports the wellness type initiatives we want to undertake, then voting.
[0:24:58] Adventures of the Starving Artist: Cameron took time from a busy schedule to work on a personal project, which included trying to get his chops back up with an 8-string guitar.
[0:29:25] Move That Body: We found a list of ways to exercise while doing other things, so you may not even realize you’re exercising. It includes kids roughhousing, or with them. Another is playing video games that make you work.
[0:33:40] Running Popup: John wonders why he imagines having conversations with famous people?
[0:34:38] Flipside of the Coin: Sheila was intrigued by an internet post about 3 core components of relationships: mutual respect, mutual trust and mutual affection.
Guest Information: Eric Davis is a Partner at SmithValeriote Law Firm LLP. He practices Municipal & Planning Law. He’s an Law Society of Ontario Certified Specialist in Municipal Law: Local Government / Land Use Planning & Development. Throughout his over 17-year career, he has acted for both private- and public-sector clients on all manner of issues related to municipalities. He is a Director on the Board for KidsAbility, a Trustee of the Waterloo Region Law Association, and a Member of the Ontario Bar Association’s Municipal Law Section Executive. In 2019, Eric was awarded the Waterloo Award, the City of Waterloo’s highest civic honour, for his involvement in the community.
Eric’s page at SV Law: Eric Davis
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 111Date: March 12, 2024
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Nicole Sung
Start Times and Segments:
[0:00:35] What’s On Your Mind: We share thoughts about a quote: “The world is changed by examples, not by opinions.” – Paulo Coelho. It’s a life lesson that’s become important to John.
[0:09:05] Expanding Minds Interview: [Wellness in General] Nicole Sung is a 4th year University of Waterloo student who passion in exploring wellness to enhance others, and her own life. She las lived in many countries while studying over the past 8 years. This helped her gain a unique perspective. She became interested in wellness because of a painful experience from high school. Her mom influenced her to think more on the positive side, to be okay saying things out loud even if it’s scary, and to vocalize your needs so that other people can help you. Nicole remembers and reminds that we’re all human beings – a work in progress. Through her Instagram wellness page, @wellnesswithnics, she hopes to share the same passion with others – to view and live life moment by moment. She highlights highs and lows in life, avoiding the trend to highlight only positives. Strengthening and conditioning positive thoughts and optimism leads to positive outcomes. Nicole hopes to be a beacon of light to others, because she experienced lows in life and knows what it felt like to be in a negative state. She hopes to help someone, because she wasn’t able to gain that sort of help when she was younger.
[0:24:05] Adventures of the Starving Artist: Cameron’s band experiences glitches and challenges before a show. They sorted them out. Someone who jumped in to help had a pre-show shoutout he hadn’t heard before – “all right boys, I want heads up hockey tonight!”
[0:29:36] Move That Body: There are lots of winter activities that can get us movin’ that body.
[0:35:21] Running Popup: Quietening the mind and body helps. It takes things to another level by creating with quality for its own sake, not for money or praise or anything else.
[0:37:17 ] Flipside of the Coin: It was hard to predict what would happen on the tv show White Lotus. It threw us for a loop. Why oh why didn’t some of the couples communicate better?
Guest Information: Nicole Sung is a 4th year University of Waterloo student in Communication Studies. She finds passion in exploring aspects of wellness to enhance others, and her own life. Her unique storytelling abilities looks to balance and sparks connection with those around her. Nicole las lived in many countries, while she’s being studying, ever since she was 14 years old. This helped her gain a unique perspective about the world around her. Through her Instagram wellness page, she hopes to share the same passion with others – to view and live life moment by moment.
Nicole’s Instagram page: @wellnesswithnics
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Let’s Be Well Together Podcast - Episode 110Date: March 5, 2024
Participants: John Webster, Noura Saad, Cameron Earnshaw, Sheila Webster, Elise Seifert and Stephen Seifert
Guest: John Webster
Start Times and Segments:
[0:00:16] What’s On Your Mind: Ramadan is a sacred time of year for Muslims. Noura tells us a bit about Ramadan, and about her experiences. Muslims dry fast for 30 days, with no food or water daily, from first prayer (around 6am) through fourth prayer (around 7pm) [times change depending on sunrise and sunset]. Noura finds that her mind becomes clearer and she goes inwards when she fasts. It’s a time to reflect and worship as part of her spiritual journey.
[0:10:20] Expanding Minds Interview: [Life / Wellness Balance] It’s the second part of our short break from the interview format. Last week John Webster talked about a practical and achievable way to approach wellness in different categories of wellness: Step 1- identify my categories of wellness. Step 2 - figure out activities that nourish each category. Step 3 - develop a wellness check-in. But what about the great balancing act? How can we find balance over multiple categories of wellness, especially when there are numerous activities associated with each category? It can feel overwhelming. John found a practical approach that could be used by anyone willing to put in the work. His approach to balance is person-specific. There’s no one-size-fits-all approach. It’s not about finding a formula or arriving and staying at a spot. We need to focus on different areas of wellness at different times in our lives. Balance looks different at different times in his life. John uses three analogies to illustrate his thinking: surfing, the movie Eat Pray Love and Sheila’s dance-balance analogy. He spends extra time on one category: physical wellness. Podcast discussions helped him refine this approach. He finds himself doing more activities that foster wellness in different categories. It’s building a shield of resilience that protects him. John also makes a pitch to listeners to make time to enhance their physical wellness, because it’s essential. John felt a profound difference in his life and wellness when he made physical health a priority: eating nutritious food in moderation; doing aerobic exercise; core and strength training; getting enough sleep, etc.
[0:30:05] Adventures of the Starving Artist: Climate change is getting to Cameron. He’s redirecting his outlook, using his concern in a positive way. He’s writing music to find expression creatively.
[0:34:24] Move That Body: Sheila just finished a challenge to do 2,000 pushups in February. She’s feeling strong. People talked to her about pushups during her challenge. She was surprised to hear how many types of pushups there are.
[0:40:07] Running Popup: John found himself looking out a window towards nature while waiting for coffee to brew. The nature scene provided a moment of calmness in a busy day.
[0:41:37] Flipside of the Coin: Elise and Stephen took different paths to teaching jobs. From quite different places, they each ended up in a profession where it feels so good and satisfying to be in a role where they can make a difference.E110 John Webster Finding Wellness Balance
Guest Information: Listeners know John Webster as a co-host of this podcast. John’s an Ontario lawyer who works at international law firm Gowling WLG, from the Waterloo Region office. He is a commercial litigator with 27 years of experience in complex litigation. John is a strong advocate for personal wellness, and this podcast (Let’s Be Well Together) and published a book about his journey (Accidentally Well). John has a lively curiosity that was fostered during his days studying philosophy at university. He embraces the saying, "Never stop learning." You can often find him enjoying its trail system in Kitchener-Waterloo, whether along old rail lines, through a forest or along the Grand River. He's married to Sheila and has three adult children. He’s enjoying life even more after the experiences he writes about in his book.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 109Date: February 27, 2024
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Sheila Webster
Start Times and Segments:
[0:00:16] What’s On Your Mind: Creativity has wellness benefits. Examples discussed include music, combining music on a walk in a forest, pottery, knitting and sewing.
[0:06:00] Expanding Minds Interview [Wellness Categories, Activities and A Check-In]: We’re taking a short break from the usual interview format. It’s been just over two years since we started our podcast adventure. We learned much from our conversations between co-hosts, and from our interview guests. The podcast started because of an idea – there’s a practical and achievable way to approach wellness and balance that could work for anyone. This episode and the next, co-host John Webster takes an opportunity to tell listeners about this approach, including how it’s been refined by the podcast discussions. It provides context for why we talk about a wide range of areas on our podcast: Mental, physical, spiritual, economic, environmental, artistic, intellectual and social wellness. This episode focuses on (1) discovering wellness categories; (2) finding then performing activities that foster each area; and (3) a common sense wellness check-in. Listen in to learn more about the origins of the podcast and how this common sense approach could help you work towards wellness and balance. Next week the focus shifts to a way to find balance over the course of a lifetime.
[0:26:51] Adventures of the Starving Artist: Cameron fell into a chance to use some of his music skills unexpectedly, at an open mic. At another musician’s request, he wrote out the chords for her song, which means at the next open mic the band might be able to play along with her.
[0:31:07] Move That Body: Music can boost your workout in different ways. An article talks about seven of them – “Can listening to music during exercise boost your workout?”, by Purvi Kalra on healthshots.com (Oct. 29, 2023): it helps establish a sync between body and beat; the brain responds to music including to release dopamine; it diverts attention from fatigue; it helps to motivate; it helps enhance focus during a workout; it reduced perceived exertion; and it's a personalized experience.
[0:37:28] Running Popup: John is feeling his body waking up – arm muscles, leg muscles even stomach muscles – after getting back into well-rounded exercise and heathier eating.
[0:38:36] Flipside of the Coin: Elise and Stephen took different roads to end up as teachers. They chat about them. They both get great satisfaction in having a job where they can make a difference.
Guest Information: Listeners know John Webster as a co-host of this podcast. John’s an Ontario lawyer who works at international law firm Gowling WLG, from the Waterloo Region office. He is a commercial litigator with 27 years of experience in complex litigation. John is a strong advocate for personal wellness, and this podcast (Let’s Be Well Together) and published a book about his journey (Accidentally Well). John has a lively curiosity that was fostered during his days studying philosophy at university. He embraces the saying, "Never stop learning." You can often find him enjoying its trail system in Kitchener-Waterloo, whether along old rail lines, through a forest or along the Grand River. He's married to Sheila and has three adult children. He’s enjoying life even more after the experiences he writes about in his book.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 108Date: February 20, 2024
Participants: Elise Seifert, Sheila Webster, John Webster, Cameron Earnshaw and Julie Wilson
Guest: Ben Flanagan
Start Times and Segments:
[0:00:16] What’s On Your Mind: We enjoy reading. We chat about how reading helps social and intellectual wellness.
[0:08:23] Expanding Minds Interview: [Balance over time] We interview long distance runner Ben Flanagan about balance. He’s been pursuing an Olympic dream for years. Balance looks different to each of us. We ask about balance over the course of a time. It’s worth focusing on some areas now, the brining in other areas later. After winning NCAA’s, Ben thought, “Hey, I might have a shot at this and I want to go all in.” He experienced all the setbacks, including major injuries and times where he didn’t see improvement. He got past the setbacks using time, patience and, most importantly, learning from them. As he got older, he saw the off ramps from his running dream more clearly. He chose to stay on the path. There are people in my life who support him unconditionally. He wants to perform well to express gratitude, but there’s also recognition that a lot of this is to fulfil his own dream. It’s something he’s come to terms with better recently.
[0:33:26] Adventures of the Starving Artist: Cameron contributed to the theme song for a Rick and Morty show. The song is about to hit distribution and be available on lots of media platforms. It’s a win for Cameronl
[0:36:58] Move That Body: 5 Tips to help you stay motivated to exercise – find ways to fit exercise into your day; do activities you enjoy; make it social; if there’s a break in your routine get back on track; and keep track of your progress.
[0:41:44] Running Popup: John connected with a line from ML Steadman’s book The Light Between Oceans. He smiled thinking about how Sheila tends to tap him off balance unexpectedly, and how she’s good-heartedly mischievous.
[0:43:22] Flipside of the Coin: While out for a walk, we saw a server running out to ask a customer to pay his bill. It was a cold winter day and she didn’t have a coat. He brushed her off, walking away without paying. It was hard to watch. We felt for the server and felt helpless. We both experienced walkouts in our server/bartending days.
Guest Information: Ben Flanagan is one of Canada's best road running athletes. He’s currently the Canadian record holder in the 5 km and 10 km road races. He also is a 3-time winner of the Falmouth Road Race, having won the race in 2018, 2021, and 2022. Only taking the lead when he knows he's going to win, he fell in love with running in high school, discovering a community that welcomed him. Unafraid of improvement, Ben constantly pushes to better himself. Ben is married to Hannah and they love spending time with their dogs, Norm and Paris.
ON Running page: Ben Flanagan
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 107Date: February 13, 2024
Participants: Noura Saad, Sheila Webster, John Webster, Cameron Earnshaw, Julie Wilson and Elise Seifert
Guest: Ellyn Winters
Start Times and Segments:
[0:00:16] What’s On Your Mind: We get to know Noura Saad better. She’s a self-professed podcast junkie who’s now a co-host on our show. She was born in Toronto, Canada, with heritage from Alexandria, Egypt. She’s lived in both countries. She studied social development studies at University of Waterloo. She works as a family court support worker with the Sexual Assault Centre Waterloo Region.
[0:0 7:24] Expanding Minds Interview: [Physical Wellness] We interview Ellyn Winters about how being physically fit helped her after being diagnosed with breast cancer, during treatment and recovery. Ellyn recommends to everybody that they be physically fit, because you don’t know when a life crisis will hit you. The healthier you are, the more you are prepared to handle that cancer diagnosis and whatever comes afterwards. Training and an exercise regime give you a mental resilience. You say to yourself, “I’m going to push through”, then you do that next set. That’s what you need to get through cancer diagnosis. She told herself when she was first diagnosed, “Ellyn, you just need to put your feet on the ground and keep going.” That’s the same mindset it takes to get through that next rep, or next push or next mile in a run. Being fit also helps with the physical strength needed to endure surgery and the various treatments that come after a cancer diagnosis. It’s a game changer.
[0:22:24] Adventures of the Starving Artist: It was a fun week that include an African drumming course and a group ukulele course.
[0:26:51] Move That Body: Pros and cons of morning versus evening workouts. In the end, the message it to workout when you can. The key is to move that body, whether early or later in the day.
[0:31:40] Running Popup: John keeps being reminded of the same lesson when it feels like he can’t achieve the workout he planned: doing something is better than doing nothing. Keep going even if it’s not the level he planned.
[0:34:08] Flipside of the Coin: We answer a “Hey Flipside” question: do issues arise because you’re both headstrong? Answer: Yes (he he)
Guest Information: Ellyn Winters-Robinson is a recent breast cancer survivor, co-creator of www.AskEllyn.ai - a breast cancer chatbot and the world's first conversational AI for those on the breast cancer journey. She is also the author of the bestselling book "Flat Please Hold the Shame," a girlfriend’s companion guide for those on the breast cancer journey, available for purchase on Amazon. For the last 15 years, Ellyn has been the co-founder and chief marketing officer of Ignition Communications, a boutique marketing communications firm, and a long-time mentor at The Accelerator Centre. Ellyn’s story has been featured on numerous podcasts, People Magazine, the Globe and Mail, CTV, and Global.
Ellyn’s Book: Flat Please Hold the Shame https://a.co/d/hFMGemm
AskEllyn Breast Cancer Chatbot https://www.askellyn.ai
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 106Date: February 6, 2024
Participants: Elise Seifert, Sheila Webster, John Webster, Cameron Earnshaw and Stephen Seifert
Guest: Ryan A Bush
Start Times and Segments:
[0:00:16] What’s On Your Mind: Reading literature takes us to different worlds and situations. It enhances mental health. We see it as an investment in ourselves. Sheila and Elise chat about their favourite genres and what they get out of it.
[0:9:24] Expanding Minds Interview: [Intellectual Wellness] We interview Ryan A Bush about practical philisophy. John’s always felt a connection with philosophy. He met a kindred spirt. Ryan Bush chats about practical philosophy and how ancient philosophy is relevant to our everyday life. Human nature and the human mind haven’t changed much in tens of thousands of years. The insights of ancient philosophers are just as relevant now. Philosophy means love of wisdom. That’s what it was about in ancient times – happiness and living a better life. Most of what people study in academic philosophy is not practical philosophy in the sense that you can use it to live a better life. There’s misconception centred around ancient philosophy. For example, stoicism isn’t about white knuckling through everything and not showing emotion. Stoicism is about cultivating greater control over our emotions. That doesn’t mean not having them. It means domesticating them. Getting them to where they serve you, instead of sabotaging you. That’s a really beautiful thing. The stoics realized that our emotions do not react directly to the events in our lives. Rather, they are mediated by our thoughts. They talk about how you can change your interpretation. If someone insults you, they don’t actually hurt you. Only your own thoughts can do that. You’ll only suffer over it if you believe what they’re saying, or if you allow them to weaken your own mental strength. Marcus Aurelius wrote Meditations a journal to himself. It’s packed with insight after insight after insight. You can just pick it up and open to a random page and point, and whatever you point to is pretty much going to speak to you and be full of wisdom. It’s extremely relevant today.
[0:25:44] Adventures of the Starving Artist: Cameron headed to open mic to play fun songs, after a busy week of learning songs as part of the business.
[0:30:10] Move That Body: Sheila heard about a February challenge to do 2000 push ups. It’s a good thing 2024 is a leap year. She has one extra day to get it done.
[0:34:48] Running Popup: Listening to an audiobook on the run. A relationship lesson from Tris and Four is one that’s worked for us. From the Divergent series by Veronica Roth.
[0:37:49] Flipside of the Coin: Elise and Stephen talk about food from other countries. Today it’s all about Korean food from their time living in Korea. They had memorable experiences.
Guest Information: Ryan A Bush is a thinker, author and designer focused on building better systems, better people, and a better future. His background is in the design of systems. He’s worked with tech startups to design and develop everything from physical products to software, to buildings, to business models. He’s had a lifelong interest in introspective investigation, ravenous reading, and obsessive self-optimization. For many years, Ryan has studied the insights of ancient teachers, practical philosophers and cognitive scientists. He’s written two books – The first – Designing the Mind – helps readers understand the workings of their own minds and the keys to sculpting them. The second – Become Who You Are – is about the psychology of well-being and concepts connected with Happiness.
Links to Ryan’s books:
Designing the Mind: The Principles of Psychitecture
Become Who You Are: A New Theory of Self-Esteem, Human Greatness, and the Opposite of Depression
The Book of Self Mastery: Timeless Quotes About Knowing, Changing, and Mastering Yourself
Link to Mindform community: https://mindform.io/
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 105Date: January 30, 2024
Participants: Elise Seifert, Sheila Webster, John Webster and Cameron Earnshaw
Guest: Spencer Delisle
Start Times and Segments:
[0:00:35] What’s On Your Mind: On the first segment, we talk about different types of meditation. It’s not only sitting in silence. How about meditating to the tones of sound bowls, or doing an object scanning practice, or using a mirror, or using movement, or a directed mediation?
[0:11:40] Expanding Minds Interview: [Social Wellness] We interview Spencer Delisle about the Art of Living’s World Culture Festival. It has brought together millions of people from over 180 countries. There’s a lot of division and polarization in the world we live in today. Most of us want to see how we can find common ground. We want to live in a peaceful society. That was the impetus for the World Culture Festival. We celebrate amazing culture: music, dance, meditation and more. All these things bring us together. The idea is to show the world that we may have different views but we’re a one world family. Let’s celebrate life together. It’s something the world is yearning for.
[0:30:54] Adventures of the Starving Artist: Cameron has hit the road running in 2024, with many musical projects on the go. He’s even working a new genre – country music.
[0:35:40] Move That Body: It’s gym etiquette thoughts, Part Deux: no outdoor shoes, no conversation in high traffic areas, get to class on time, put everything back where it belongs and give people personal space.
[0:42:00] Running Popup: Freedom is good, but do I sometimes mix it up with selfishness? Maybe there’s a healthy freedom that takes responsibility to others into account.
[0:44:05] Flipside of the Coin: We have an idea called “Hey Flipside”. We’re inviting listeners to write in and ask us to talk about experiences in areas they suggest. We test-run the idea.
Guest Information: Spencer Delisle is a Director and Facilitator with The Art of Living Foundation, MC/Spokesperson for World Culture Festival 2023, he’s Vice President, Faculty, and Board Member with TLEX Institute and Vice President of the International Association for Human Values. He’s been the lead instructor on multiple research studies examining the effects of Meditation and Breathing Technique on Stress and Trauma. He was born in Montreal and has lived in many different places in Canada, enjoying varying landscapes and coastlines.
Links - The Art of Living – SKY Breath Meditation
TLEX Institute – International corporate training to unlock people’s full potential by harnessing the power of the mind.
The International Association for Human Values – Programs for First Responders, Physicians, Military, Prisons, Schools and Service providers to reduce Stress, and develop leaders so human values can flourish in people and communities.
The Art of Living World Culture Festival – A festival series that has brought together millions of people from over 180 countries to enjoy international cuisine, sing, dance, meditate, celebrate diversity, and experience that we are a one world family.
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura and Julie
Let’s Be Well Together Podcast - Episode 104Date: January 23, 2024
Participants: John Webster, Sheila Webster, Cameron Earnshaw and Elise Seifert
Guests: Natasha Carew and Caitlin Carew
Start Times and Segments:
[0:00:15] What’s On Your Mind: We open the curtain and let you in on some behind-the-scenes events when we were deciding whether to do the podcast, and what the show format might look like. Imagine John and Sheila driving in a car listening to draft early episodes. What were they thinking?
[0:10:04] Expanding Minds Interview: [Physical Wellness] We interview sisters Natasha and Caitlin Carew. They started running in April 2023 and then did something that’s hard to believe (crazy?). They signed up to run a full marathon in October 2023. They tell us about their first marathon experience. They stared with a plan to run a half-marathon, but quickly shifted gears into full marathon training. Caitlin battled through an injury during training. At one stage she was running for 2 hours in place, in Lake Ontario, with wave washing over her. It started as a box-checking exercise. Things changed during training, when they cherished the journey towards checking that box. Caitlin ran through an injury and Natasha endured after hitting the wall. They got a big boost from the fans, especially from family and friends who cheered them on. What an amazing experience.
[0:31:49] Adventures of the Starving Artist: Independent musicians need to wear many hats. Cameron was outside his comfort zone working on a website. He also had fun learning about Musso.AI, searching for his and other artists’ music credits.
[0:37:01] Move That Body: Ways to move that body indoors, while you’re at work or doing everyday tasks.
[0:41:57] Running Popup: My approach to wellness and balance is achievable, but there’s no getting around the hard work. It’s worth it. Didn’t most of our cherished accomplishment take hard work? Why would balance be different?
[0:45:21] Flipside of the Coin: Our interview guest Nora Fueten passed away recently after a fatal diagnosis (Episodes 89, 90 and 94). It reminded Sheila of a question Nora asked herself: if I’m not what I do, who am I?
Guest Information: Natasha and Caitlin Carew are red-headed sisters who live five houses away from each other in the Beaches neighbourhood in Toronto. On April 10, 2023, they started the Nike Run Club’s learn to run program, and on October 15, 2023, they ran a full marathon.
Natasha is a mother of two children and one dog, a lawyer, and a dormant animal rights activist. She loves live music and being outside.
Caitlin is a pediatrician in Toronto and Iqaluit. When she's not working she loves hiking and walking her dog on the beach.
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Julie and Noura
Let’s Be Well Together Podcast - Episode 103Date: January 16, 2024
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Sheila Webster
Guest: Chris Costa
Start Times and Segments:
[0:00:16] What’s On Your Mind: An interesting article posted on The Expert Editor – “If you really want to change your life say goodbye to these 12 habits”, by Brendan Brown. Get past seeking external approval, procrastination, negative self-talk and more.
[0:10:42] Expanding Minds Interview: [Mental and Social Wellness] It’s our second interview of Chris Costa. Last episode, we heard how Chris got into trouble when young, ended up in prison, then took steps forward and back, including abusing substances. Today we focus on how found a way to be a positive actor for change and hope. He started to live the life he knew he wanted for himself. He declared publicly to Choose Love Not Fear. It was a way to communicate his commitment, then use his commitment to initiate change for others. He got more involved in the community. He’s conveying to people who had similar experiences that there are other people who hear them. They are not alone. Other people in the community have a direct experience and commitments to be involved. He was inspired to walk for 24-hours as a fundraiser, as part of Change in Motion. Move That Body -
[0:27:57] Adventures of the Starving Artist: You can hear the excitement in Cameron’s voice as he anticipates seeing one of his favourite bands of all time – Meshuggah.
[0:32:13] Move That Body: Elise asks Sheila a couple questions form printdiscuss.com’s article called “Exercise Conversation Questions”: (1) How do you dress when you work out and do you try to look fashionable?; and (2); Some people work out very often. Is exercise addictive?
[0:37:48] Running Popup: Focusing on the process in the current effort to get back to a good exercise routine. It worked on an HIIT run.
[0:41:14] Flipside of the Coin: Sheila’s making real changes in her life because of this podcast and the approach to wellness we talk about. John’s thinking more about a special wellness activity – the activity of balancing between different activities.
Guest Information: Chris Costa is an entrepreneur, athlete, and passionate community builder. He uses a love of running and sports to create positive change for others. He founded Change In Motion, a community support project that raises awareness and funds to support families experiencing domestic violence. He spoke about his experience as a TEDx speaker. He has competed internationally for Team Canada as a master's athlete in the men’s 400m and 800m events on three occasions. Most recently, Chris walked 24 hours as part of his fundraiser to support Women’s Crisis Services, Camino Mental Health and Wellbeing, and the Grand River Hospital Foundation. You can find him on Sunday evenings as a volunteer in GRH emergency room.
Chris Costa’s TEDx Talk link – Choose Love Not Fear
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Julie and Noura
Let’s Be Well Together Podcast - Episode 102Date: January 9, 2024
Participants: John Webster, Cameron Earnshaw, Sheila Webster and Elise Seifert
Guest: Chris Costa (Inteview) and Noura Saad (Move That Body)
Start Times and Segments:
[0:00:17] What’s On Your Mind: Ideas flow after reading an article, “Mindfulness Without Community Isn’t Enough, New Research Suggests” by Sarah Regan (mindbodygreen.com, Aug. 17, 2023). Mindfulness techniques help us in many situations. Our Western approach tends to focus on solo activities. What might a more community looking approach look like?
[0:08:24] Expanding Minds Interview: [Mental and Social Wellness] It’s the first of two interviews of Chris Costa. In this first, we hear how Chris got into trouble when young, ended up in prison, then took steps forward and back, including abusing substances. He ultimately found a way to be a positive actor for change and hope. His parents separated when he was young. Chris started with fairly innocence and mischievous behaviour in grade school, then it escalated. By the end of grade 9 he was breaking into homes and stealing cars. He ended up in an adult prison mid-way through high school. It was eye-opening. A number of people sent the strong message that he had no business ending up in prison and should change course. He signed up for school and graduated from high school while in prison. He started in the right direction when released, but he did not deal with trauma from his past. The more he left it unattended, the more it found its way back into his life. Ultimately, drug use resulted in a week of experiencing a psychosis, being hospitalized multiple times and facing his mortality. It was a catalyst for change. He started doing the hard work and steadily worked his way up, experiencing some setbacks but continuing with forward motion.
[0:27:57] Adventures of the Starving Artist: Cameron attended the movie Home Alone at the NAC in Ottawa, with a full orchestra playing the music score live, along with the film. He saw some of the technology the conductor was using. Great stuff and great performance.
[0:31:40] Move That Body: Noora Saad is getting into spin classes. She feels great after leaving a HIIT-style workout on the stationary bike.
[0:37:04] Running Popup: A book had John recognizing how much better we create and provide services when we are connected to what we are creating.
[0:41:34] Flipside of the Coin: Stephen and Elise are working through a list of over 1,000 movies to watch.
Guest Information: Chris Costa is an entrepreneur, athlete, and passionate community builder. He uses a love of running and sports to create positive change for others. He founded Change In Motion, a community support project that raises awareness and funds to support families experiencing domestic violence. He spoke about his experience as a TEDx speaker. He has competed internationally for Team Canada as a master's athlete in the men’s 400m and 800m events on three occasions. Most recently, Chris walked 24 hours as part of his fundraiser to support Women’s Crisis Services, Camino Mental Health and Wellbeing, and the Grand River Hospital Foundation. You can find him on Sunday evenings as a volunteer in GRH emergency room.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Julie and Noura
Let’s Be Well Together Podcast - Episode 101Date: January 2, 2024
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Marny Williams-Balodis
Start Times and Segments:
[0:00:16] What’s On Your Mind: We discuss a post by the Waterloo Region Suicide Prevention counsel, which compares “pushing” statements to “encouraging” statement. It’s in the context of encouraging loved ones who are struggling.
[0:07:54] Expanding Minds Interview: [Mental and Social Wellness] We interview Marny William-Balodis in the areas of Mental and Social Wellness. In 2002, Marny became a widowed at the age of 30. She was the only parent to two children, a 3-year-old son and a 3-month-old daughter. The death of her husband changed every aspect of her world and left her unprepared for the overwhelming journey she was embarking on. Marny was a solo parent, including to a newborn. She didn’t have that second parent there to tag-team off, like you take this kid and I’ll this one, or you get up in the middle of the night instead of me. Everything was on her shoulders when it came to parenting, driving, changing diaper. Whatever it was, I had to do it all. It was very exhausting and overwhelming. Grief was nothing like she expected it to be. She spent the days being exhausted and just sort of getting through. She was taking care of the kids first and me last. The first year of grief is kind of like going through the motions. It’s zombie-like, or a fog. The second year is about building a bit more stability. About two-and-a-half years after Keith died, there was a moment where I saw the kids are good and we’re in a bit of a stable spot and now it’s about me. That’s when I shifted the focus to what did I want? What did I want my future to look like? Marny and a friend, Beth, co-founded Hummingbird Centre for Hope. They were desperate to find that community that could relate to being a widowed parent on a different way than other people could. Hummingbird was founded on what we were missing. It’s everything they wish they had in my early grief. It’s is all about providing education and an opportunity to chat and discuss and vent about what’s happened in the past few weeks, or seeking words of wisdom from other people who might be a little further along in their journey.
[0:29:08] Adventures of the Starving Artist: It’s a challenge for musicians to get a break during holidays, because they’re often performing. Cameron enjoyed the Heart and Crown Musicians’ Christmas event.
[0:30:26] Move That Body: What is more motivating: a personal trainer or working out with a group? They both have great benefits.
[0:35:10] Running Popup: John thought back on 2023 and noticed he made many positive changes based on his approach to wellness. He’s doing new activities that foster wellness in different categories.
[0:40:47] Flipside of the Coin: We were surprised by and enjoyed the 100th Episode Special last week. We talk about why.
Guest Information: In 2002, Marny became a widowed at the age of 30. She was the only parent to two children, a 3 year old son and a 3 months old daughter. The death of her husband touched and change every aspect of her world and left her unprepared for the overwhelming journey she was embarking on. Through her experience Marny developed a passion for supporting those in grief. She has volunteered with many bereavement organizations and has facilitated support groups for the past 19 yrs. Her biggest accomplishment is the co-founding of The Hummingbird Centre for Hope, a non-profit organization whose mission is to build a community of support to widowed parents who are caring for their young families.
Website: Hummingbird Centre for Hope
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Julie and Noura.
Let’s Be Well Together Podcast - Episode 100Date: December 26, 2023
Participants: Sheila Webster, Elise Seifert and John Webster
Guests: Cheryl Rickers and Pia Williams
Start Times and Segments:
[0:02:27] Favourite What’s On Your Minds: E002 - Masks we wear, but don’t always see; E084 - Friendships enrich physical and mental wellness; E034, E072, E080, E088 and E096 – all the India travel series; E014 – the Giver Syndrome; E017 – active listening; and E025 & E085 – energy givers and energy takers.
[0:12:07] Favourite Expanding Minds Interviews: all the personal stories we heard, where people shared their experiences and helped to break down stigma - E001-002 - Beth Beattie (bipolar condition), E009-010 - Michael Herman,(depression and anxiety), E017 - Ruby Konkol (IBD), E022 - Stephanie Sutherland (ADHD), E026 - Jason Balgopal (depression and using alcohol), E033 & 36 - Imran Kamal (recognizing addiction and seeking help), E077 & 083 - Joe Ashley (depression, travel and wellness), E081-082 - Stefanie Costi (toxic workplace), E085-086 - Jodi Skeates (widowed too soon), E089-090 - Rev. Nora Fueten (fatal diagnosis), E092-093 - NHLer Shayne Corson (Anxiety, depression and more) and E098 - Ellyn Winters (breast cancer diagnosis); E025 & 041 – both interviews with Indigenous guest Clarence Cachagee; E024 – Dr. Shirish Nathwani’s reflections on Hindu spirituality; E011 & 018 – Tova Davidson on U.N. Sustainability Goals and other environmental issues; and E012 – Stand-up comedian Alex “Sandy” MacFarlane: a mental health and stand-up connection.
[0:24:36] Favourite Adventures of the Starving Artist: E005 – The “Pizza Box” story from a rock band song-writing retreat; E013 – different impacts of different chord functions; E015 – the fun “Duh nuh nuh nuh: E019 – A proud music teacher; E026 - Breaking THEory Rules; E031 – Nose trick to raise the soft palate; E066 – Rosalita and showing up on the music scene radar in Ottawa; and E096 – Opportunities to perform at daydream venues, like Chateau Laurier;
[0:31:34] Favourite Move That Bodies: E032 – Laurie’s early morning walks; E062 – 6 tips to motivate you to workout; E069 – Exercise snacking feels amazing; E093 – Think like a kid to improve your workout; and E097 – Reasons to work out other than weight loss;
[0:35:32] Favourite Running Popups: E010 – I hope I’m in the second group; E012 & 040 – Memories from John’s Run Kitchener Project (running every street in his city); E022 & 075 – It’s John’s rebirthday - as his streak of doing at least one 10 km run per week hit 6 then 7 years; E036 – The TCS London Marathon (U.K.) - an amazing experience; E045 – A run provides time to reflect, then John says goodbye to his dad; E076 – What would you sense in the last minute?; and E096 – Favourite running temp – enjoying fresh fall air
[0:42:44] Favourite Flipsides of the Coin: E019 – Why it’s called Flipside; E001 – How we met; E002 – Budgeting got us through; E011, E069 and others– all the Flipsides where we talk about art; E025 – The happy (too happy?) sisters; E039 – People head down and glued to their phones; E052 & 072 – conversations about sex and wellness; E075 – Oh Oh - Don’t wear shoes in the house; E083 – The library is amazing; E086 – A fire next door is unnerving; and E093 – Knowing the good isn’t doing the good with healthy eating.
Guest Information: Cheryl Rikers and Pia Williams have been listening to the show from its start. Cheryl worked with Sheila when Sheila taught dance then operated a studio in Guelph, Ontario.
Pia Williams is the Library Manager of the Waterloo Region Law Association Library and she’s the Executive Director of WRLA. She works with John in WRLA.
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Julie and Noura
Let’s Be Well Together Podcast - Episode 99Date: December 19, 2023
Participants: John Webster, Noura Saad, John Webster, Cameron Earnshaw, Elise Seifert, Julie Wilson and Sheila Webster
Guest: Mirko Petricevic
Start Times and Segments:
[0:00:35] What’s On Your Mind: New co-host Noura Saad joins for a chat about holiday self-care tips. Many good things happen over the holidays. There are also prospects of challenging situations or states of mind. We found 8 tips to prepare.
[0:08:32] Expanding Minds Interview: [Social Wellness] Have you ever thought about how local news media can impact on our wellness? How does it help our community, our environment, or economic wellness? Reliable local journalism is essential for democracy to thrive. We explore these thoughts with Mirko Petricovic. He founded Ink-Stained Wretches, a grassroots volunteer advocacy group dedicated to building a culture of appreciation for quality journalism. He previously worked for the Waterloo Region Record for 28 years. Quality journalism is essential for a healthy democracy. It works as a community watchdog on behalf of the public, as a public service. It’s a community builder. Unfortunately, news outlets across Canada are severely weakened from a decade ago. We need to invest in journalism for the health of our communities.
[0:28:08] Adventures of the Starving Artist: Cameron took a break from practicing holiday music to just play, explore and see where the music took him. Some sweet-sounding outer space sounding music emerged.
[0:32:44] Move That Body: An article – “20 of the best exercise tips” by Marelize Wilke on News24 (Nov. 1, 2017). These tips are fantastic.
[0:41:43] Running Popup: John need to turn physical health around. His plan is to focus on the process, without worrying about results. To use the Marathon Talk podcast motto: trust the process.
[0:45:53] Flipside of the Coin: Life keeps remind us that things change fast. We spend much time thinking an planning, then life throws a twist which changes the plans.
Guest Information: Mirko Petricevic is the founder and co-ordinator of Ink-stained Wretches, a grassroots advocacy group working to build a culture of appreciation for quality journalism. Mirko worked at the Waterloo Region Record for 28 years, starting as a photographer, then moving on to work as a reporter and copy editor before deciding to leave the newsroom — because of the precarious nature of the news sector — a decade ago. Since then, he served as director of communications and public affairs for Martin Luther University College in Waterloo and, most recently, as senior communications strategist for one of the local cities.
Ideas — many of them free — on how each of us can support local news: https://www.ink-stainedwretches.org/resources.html
Journalism Film Festival: journalismfilmfestival.com
Mirko’s Waterloo Region Record article on Google settlement: “Google pay: An idea that’s long overdue”
News outlets' dramatic drop in advertising revenue 2011-2020: https://nmc-mic.ca/wp-content/uploads/2022/02/2020-Net-Ad-Volume-Report-01.26.2022.pdf
The Local News Research Project tracks the loss of news outlets in Canada since 2008: https://s35582.pcdn.co/wp-content/uploads/2023/02/LocalNewsMapDataFeb2023.pdf
Revenue is flowing to producing more journalism in Australia as a result of the government’s news media bargaining code (2021): https://www.poynter.org/business-work/2022/australias-news-media-bargaining-code-pries-140-million-from-google-and-facebook/
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Julie and Noura
Let’s Be Well Together Podcast - Episode 98Date: December 12, 2023
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Sheila Webster
Guest: Ellyn Winters-Robinson
Start Times and Segments:
[0:00:17] What’s On Your Mind: Elise and Julie cover the first 10 of “31 Ways to Reduce Waste in Your Homes”, a Buzzfeed article by Danielle Healy (August 13, 2023) – from compost bins, to re-usable mop pads and k-cups, to laundry detergent sheets and more.
[0:10:10] Expanding Minds Interview: [Mental and Physical Wellness] We’re doing two interviews with Ellyn Winters-Robinson, flowing from her experience with breast cancer. In the first, Ellyn tells us how it felt to receive a diagnosis, which came as a complete surprise. She was very healthy and had no family history of breast cancer. There was trauma at different stages. She didn’t know how to handle it. Her family didn’t know how to handle it. Looking back, the best thing to do for anyone who is going through a terrible diagnosis, whether it’s cancer or anything else, is just to sit with them. Just say, “I don’t get what you’re going through. I’m going to hold your hand. I’m going to feed you nuts and tea and just be there to listen and receive”. Ellyn had a friend who did that, which was amazing. Fortunately. she is now cancer free. Although a cancer journey is hard and ugly, she looks back with gratitude, because it brought her some amazing people. It’s incredibly frightening at the beginning and intimidating, but there’s an element of transformative behaviour that is quite strong.
[0:28:20] Adventures of the Starving Artist: Cameron shows us some tools he uses when writing music, focusing on harmony – the chords – the music that supports the melody. We hear different ways to spice up a chord progression.
[0:33:35] Move That Body: Sheila and John will be trying ballroom dancing. They’re hoping it’s a fun way to move that body. It feels like a touch of Flipside in this Move That Body segment.
[0:38:55] Running Popup: This one’s a bit out in left field. John wondered while hearing the waves, as he ran beside the water, whether the sounds help him connect with the cosmos?
[0:40:21] Flipside of the Coin: Elise and Stephen met while teaching in South Korea. They tell us about the school they worked at.
Guest Information: Ellyn Winters-Robinson is a recent breast cancer survivor, co-creator of www.AskEllyn.ai - a breast cancer chatbot and the world's first conversational AI for those on the breast cancer journey. She is also the author of the bestselling book "Flat Please Hold the Shame," a girlfriend’s companion guide for those on the breast cancer journey, available for purchase on Amazon. For the last 15 years, Ellyn has been the co-founder and chief marketing officer of Ignition Communications, a boutique marketing communications firm, and a long-time mentor at The Accelerator Centre. Ellyn’s story has been featured on numerous podcasts, People Magazine, the Globe and Mail, CTV, and Global.
Ellyn’s Book: Flat Please Hold the Shame https://a.co/d/hFMGemm
AskEllyn Breast Cancer Chatbot https://www.askellyn.ai
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 97Date: December 5, 2023
Participants: Sammy Damaren, John Wester, Cameron Earnshaw, Elise Seifert, Julie Wilson and Sheila Webster
Guest: Ryan A Bush
Start Times and Segments:
[0:00:16] What’s On Your Mind: It’s great to have founding co-host Sammy join us. A social media post with 10 ideas for great habits to start. They’ll contribute to wellbeing. We talk about our experience with some of them.
[0:13:23] Expanding Minds Interview: [Mental Wellness] We interview thinker and author Ryan A Bush. We discuss concepts from his upcoming book, Become Who You Are. The framework he introduced puts a strong focus on “virtue”, in the sense of admirability. The ancient Greeks used the term “arete”, which meant excellence in general. Ask yourself what have I always been good at? What have I always thrived at? What do I value most in other people? What do I admire them for? The answers point the way to what you should be cultivating and exercising more in yourself. You in your actions needs to become the you in your ideals. You need to find a way to actualize those values and traits, so you become the person you admire. There are a lot of people who will tell you how you should be living your life. You’ve already got the compass built into your brain on where you should be going. Have the courage to listen to pay attention to your own ideals and values and follow them wherever they lead.
[0:31:19] Adventures of the Starving Artist: Cameron was trading artist horror stories with his buddy Joey Vinegar. The exchanged musician horror stories, with Cameron telling us about a spooky ending to one of them.
[0:37:00] Move That Body: There are lots of reasons to exercise that have nothing to do with weight loss. We chat about a social media post listing many.
[0:42:46] Running Popup: In Zen and the Art of Motorcycle Maintenance, Robert Persig points out that you need to change the rationale underlying a system instead of focusing on effects. The same holds true for wellness in John’s experience. He needed a lifestyle change to make a real difference.
[0:46:53] Flipside of the Coin: We have great plans and goals to get things done to improve our wellness. We’re set up for a great week, but it never works out that way. Many things pop into our week, every week, that makes it hard to get to the wellness plans we make. It’s never under control.
Guest Information: Ryan A Bush is a thinker, author and designer focused on building better systems, better people, and a better future. His background is in the design of systems. He’s worked with tech startups to design and develop everything from physical products to software, to buildings, to business models. He’s had a lifelong interest in introspective investigation, ravenous reading, and obsessive self-optimization. For many years, Ryan has studied the insights of ancient teachers, practical philosophers and cognitive scientists. He’s written two books – The first – Designing the Mind – helps readers understand the workings of their own minds and the keys to sculpting them. The second – Become Who You Are – is about the psychology of well-being and concepts connected with Happiness.
Link to Ryan’s second book (including pre-order): Become Who You Are
Ryan’s First book: Designing the Mind
Self-mastery community: Mindform
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 96Date: November 28, 2023
Participants: Elise Seifert, Sheila Webster, John Webster and Cameron Earnshaw
Guest: Spencer Delisle
Start Times and Segments:
[0:00:35] What’s On Your Mind: On the first segment (What’s On Your Mind), it’s the last of Elise’s India travel series. They travelled in the Northwest and worked their way south. She saw architecture in Jaipur, museums in Mumbai and ended with the relaxing vibe of Kochi.
[0:11:49] Expanding Minds Interview: [Physical and Mental Wellness] We interview Spencer Delisle in the areas of Physical and Mental Wellness. The discussion starts with how breath work and meditation can be transformative, which helps especially in a VUCA world – volatile, uncertain, complex and ambiguous. The breath is the connection between the outer world of dynamism and activity, and the inner world of silence. It’s connected to your thoughts and emotions. You breathe differently when your angry, happy, sad, etc. We think a certain way or we feel a certain way and we breathe a certain way. We use certain very specific rhythms in the breath to help us release deeper seeded emotions and traumas stuck in the past, and bring the mind back to the present moment. The foundational technique is called Sky Breath Mediation. Some of the benefits from the technique are increased level of energy, decreased level of stress and at same time you get into a very relaxed state and a high level of focus and awareness. The founder of the Art of Living, Sri Sri Ravi Shankar. He’s a yogi from India and a global mediation master. He’s an international ambassador of peace. The organization’s goal is to create a stress free and violence free world.
[0:32:34] Adventures of the Starving Artist: Cameron’s has daydream venues to perform at. They’ve been different as he’s lived in different places. He took a shot as performing at the Chateau Laurier in Ottawa. He scored. He performed there on November 27!
[0:37:47] Move That Body: Adding a destination is fun and helps motivate us to move that body. We took a long bike ride from Collingwood to Thornbury for lunch. It took us on a 40-kilometre fall ride through the trail system. It was lots of fun.
[0:44:14] Running Popup: John’s favourite temperature to run is in the 3-10° Celsius range. He’s enjoying his fall runs.
[0:45:36] Flipside of the Coin: We experienced our first very busy movie theatre since Covid began. We felt a bit anxious at first, because we’re not accustomed to being with so many people. We came to enjoy it. It was a fun social experience and we liked the movie.
Guest Information: Spencer Delisle is a Director and Facilitator with The Art of Living Foundation, MC/Spokesperson for World Culture Festival 2023, he’s Vice President, Faculty, and Board Member with TLEX Institute and Vice President of the International Association for Human Values. He’s been the lead instructor on multiple research studies examining the effects of Meditation and Breathing Technique on Stress and Trauma. He was born in Montreal and has lived in many different places in Canada, enjoying varying landscapes and coastlines.
Links - The Art of Living – SKY Breath Meditation
TLEX Institute – International corporate training to unlock people’s full potential by harnessing the power of the mind.
The International Association for Human Values – Programs for First Responders, Physicians, Military, Prisons, Schools and Service providers to reduce Stress, and develop leaders so human values can flourish in people and communities.
The Art of Living World Culture Festival – A festival series that has brought together millions of people from over 180 countries to enjoy international cuisine, sing, dance, meditate, celebrate diversity, and experience that we are a one world family.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 95Date: November 21, 2023
Participants: John Webster, Sheila Webster, Elise Webster, Julie Wilson and Cameron Earnshaw.
Guest: Sammy Demaren
Start Times and Segments:
[0:00:35] What’s On Your Mind: We talk about checking back in with the wellness check-in concept. It’s a well-known phenomenon – you’re on a roll with physical health, then fall off working out or eating right, etc. It’s hard to get back into it. It helps to check-in regularly and ask yourself whether you’re taking care of your physical health. The same holds true for all areas of wellness.
[0:10:37] Expanding Minds Interview: [Balance] Sammy Damaren drops by with an update. Sammy is a founding co-host for our podcast. She took a break from the podcast earlier this year as her way of working towards balance, because she started new businesses, was working multiple jobs as the Office/ Marketing & Events Manager at Flux Realty, the Owner & Creative Director at West Haus Studio and teaching dance at Underdog Dance Corp. She has many balls in the air. It’s great to hear from her. She tells us about finding balance with a busy life.
[0:29:44] Adventures of the Starving Artist: Choir has been a part of Cameron’s life since he was young. His brother joined a choir in Ottawa. Cameron went to a rehearsal that was open to the public. It felt different to be an audience member instead of performing. The performance includes playing wine glasses filled with different levels of water. The sound was lush and wonderful.
[0:34:57] Move That Body: A CBC article about “7 ways to make your walks more intense and more interesting”, by Janet Ho (Oct. 11, 2022): speed up, mix in intervals, go uphill, gamify your routine, give race walking a go and focus on nasal breathing.
[0:40:56] Running Popup: Taking time over a coffee to enjoy seeing animal life in his own back yard, with squirrels enjoying crabapples from a tree they planted and water from a bowl they put out.
[0:43:53] Flipside of the Coin: Sheila and John have very difference concepts of what chillin’ out feels like.
Guest Information: We know Sammy Damaren as a founding co-host of our show. Without her, we wouldn’t be here. She’s busy at work these days, as the Office/ Marketing & Events Manager at Flux Realty, the Owner & “Creative Director” at West Haus Studio and teaching dance at Underdog Dance Corp. Growing up in the vibrant Arts Community in the KW Region, she loves collaborating with fellow artists and has had a deep appreciation for the arts and the power of creative expression. Sammy’s West Haus Studio business is the fulfillment of that passion, enabling her to team up with local artists and channel creativity into diverse projects. It could be organizing events, crafting imaginative installations, or embarking on exciting content experiments. She celebrates and promotes the significance of the arts, all while providing a safe and fun space where everyone can freely express themselves.
West Haus Studio Instagram page: @westhauskw
The Underdog Dance Corp. Instagram page: @underdogdancecorp
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 94Date: November 14, 2023
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Sheila Webster
Guest: Rev. Nora Fueten
Start Times and Segments:
[0:00:15] What’s On Your Mind: Doing something nice for someone else reduces stress, helps our emotional wellbeing and even our physical health. We talk about 20 act of kindness from an article, “50 random acts of kindness you can do today”, from Mental Health Foundation.
[0:05:59] Expanding Minds Interview: [Physical and Mental Wellness] We interview Rev. Nora Fueten. On episodes 89 and 90, Nora shared her experiences after facing a terminal cancer diagnosis. This time Nora shares her thoughts about seeking medical assistance in death (MAID). Nora believes it gives her the opportunity to make a decision about how long she wants to live, especially if she gets to the point where the quality of life becomes significantly impaired. It provides an opportunity to take her destiny into her own hands and make up her own mind. It’s important to be able to say enough already, particularly nowadays when medicine can keep us going forever and ever. It’s not because she doesn’t love life and all its beauty, but there is going to be an end anyway. She prefers to be able to make her own decision.
[0:21:46] Adventures of the Starving Artist: There was a sort of wardrobe malfunction during then long-haired Cameron’s first performance with the progressive metal group Emissivity. Under the laws of physics, glasses apparently go flying when you’re doing the windmill head bang move.
[0:26:26] Move That Body: Not letting bad weather stop us from moving that body. Enjoyed a walk on a blustery cold day.
[0:32:39] Running Popup: John like the idea of trying to be childlike, not childish. He’s thinking about what that might look. It probably involves being creative and seeing the having a feeling of. Wonder when we see the world around us.
[0:35:13] Flipside of the Coin: Cameron’s wardrobe malfunction with Emissivity was minor compared to the one Elise experienced as emcee at a friend’s wedding.
Guest Information: Reverend Nora Fueten is retired and she’s a United Church Minister. She studied Music at University of Calgary and obtained her Masters of Divinity from Emanuel College at University of Toronto. Some experiences include growing up in the Brantford area, five years as a vocal coach and assistant conductor with an opera in Dusseldorf, Germany, sheep farming in Brant County and leading a cappella choir. She’s active politically and was a Green Party candidate. Her husband Horst, who passed away in 2018, was born in Germany. Nora has two daughters, a stepson and three grandchildren.
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 93Date: November 7, 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Shayne Corson
Start Times and Segments:
[0:00:15] What’s On Your Mind: We chat about intellectual wellness in the sense of exercising the mind. We found a CBC article called, “Train your brain: 4 exercises that will keep your mind sharp”, posted November 24, 2016. Elise gives them a try.
[0:08:53] Expanding Minds Interview: [Mental Wellness] It’s Part 2 our interview of former NHL player Shayne Corson in the area of Mental Wellness. He captained two NHL clubs in his 19-season professional career. He suffered from anxiety, depression, panic attacks and more. He started to feel better when he reached out for help. Shayne tells us about things that help him to stop his mind from spinning, things like exercise, listening to music and thinking about great memories of time spent with his dad before he passed away. One of the best things that helps Shayne is spending time with his dog, whether in the house or gong for a walk. If he could go back and talk to his younger self, he’d say, “You can’t do this on your own. It’s okay not to be okay. There are days when you’re going to be depressed and down and feeling a little bit anxious, but there are mechanisms and coping skills.” His advice to anybody going through something like this is to go get the professional help they need, without feeling embarrassed or bad about it. It’s not a weakness. Strong people have mental health challenges. There are people who care a lot. Go get that help. Make that first step.
[0:35:22] Adventures of the Starving Artist: Cameron was a guest musician with the group Central Station. They play a style he describes as East Coast Canadian folk with a little bit of Celtic vibe meets bluegrass meets blues – a cool mix. A pre-Halloween costume party made it even more fun to perform at the venue. Central Station put on costumes too.
[0:39:51] Move That Body: We’re back to the theme of being childlike, this time in the context of exercise. We found an article, “For a Better Workout, Think Like a Kid”, on DNYUZ’s website, published August 9, 2023. We drive creativity out of children as they grow up. It feels great in a workout to be free and out of your head. It’s the attitude more than the type of workout. Be playful. Have more fun. For runners, think about your run as a playground. Stop for hopscotch while walking your kids to school. Don’t be embarrassed or worried about making mistakes.
[0:45:05] Running Popup: An analogy – balance is like being in the eye of a hurricane. It’s quiet in the eye even if the world is spinning like crazy a short distance outside of the eye.
[0:48:11] Flipside of the Coin: We don’t always do what we know is the right thing to do. For example, why doesn’t John look forward to eating salad, even though it’s good for you and he likes it if he does eat it? Why does Sheila turn her nose at apples, even though she enjoys it when she eats one? Knowing the good isn’t doing the good.
Guest Information: Shayne Corson is a National Hockey League player who played for the Montreal Canadiens, Edmonton Oilers, St. Louis Blues, Toronto Maple Leafs and Dallas Stars. He captained two NHL clubs during his 19-season professional career. He played for Canada at the Canada Cup, World Junior Ice Hockey Championships, World Cup of Hockey and 1998 Winter Olympics. Over the course of his life, Shayne suffered from anxiety, depression and panic attacks. He kept these conditions to himself. His coaches, general managers and agent didn’t know. During the 2003 Stanley Cup playoffs, Shayne stopped playing for the Maple Leafs in the midst of a playoff series. He had been experiencing physical symptoms of anxiety. They were so severe that he didn’t know what was happening to him. At times he thought he was dying. Shayne started to get help from doctors. He started to feel better when he reached out for help. One of the best ways to break down stigma and make it easier for people to seek help for mental health conditions to hear from people like Shayne, who shares his struggles, experiences and recovery.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 92Date: October 31, 2023
Participants: John Webster, Elise Seifert and Sheila Webster
Guest: Shayne Corson
Start Times and Segments:
[0:00:16] What’s On Your Mind: Art contributes to wellness. She’s working with a pottery wheel and learning to hand build. It’s been enjoyable. Follow Elise’s pottery experiences in Instagram- link here: @potteryby.elise
[0:10:31] Expanding Minds Interview: [Mental Wellness] It’s Part 1 of a two-part interview of former NHL player Shayne Corson, who played for the Montreal Canadiens, Edmonton Oilers, St. Louis Blues, Toronto Maple Leafs and Dallas Stars. He captained two NHL clubs in his 19-season professional career. He played for Canada at the Canada Cup, World Junior Ice Hockey Championships, World Cup of Hockey and 1998 Winter Olympics. Over the course of his life, Shayne suffered from anxiety, depression and panic attacks. He kept these conditions to himself. His coaches, general managers and agent didn’t know. During the 2003 Stanley Cup playoffs, Shayne stopped playing for the Maple Leafs in the midst of a playoff series. He had been experiencing physical symptoms of anxiety. They were so severe that he didn’t know what was happening to him. At times he thought he was dying. Shayne started to get help from doctors. He started to feel better when he reached out for help. One of the best ways to break down stigma and make it easier for people to seek help for mental health conditions to hear from people like Shayne, who shares his struggles, experiences and recovery.
[0:31:16] Adventures of the Retired Artist: Sheila describes five life lessons dance taught her, after decades of performing and teaching: the importance of stretching; there are times you must perform; pushing through; love of all music; and listening to her body.
[0:36:59] Move That Body: 6 components of physical exercise: balance, coordination, agility, speed, power and reaction time.
[0:41:39] Running Popup : One of many examples of feeling the flow on a run – really enjoying the present. Running brings so many opportunities in life to savour the moment.
[0:43:40] Flipside of the Coin: Sheila and John are about to become empty nesters. They wonder what will happen.
Guest Information: Shayne Corson is a National Hockey League player who played for the Montreal Canadiens, Edmonton Oilers, St. Louis Blues, Toronto Maple Leafs and Dallas Stars. He captained two NHL clubs during his 19-season professional career. He played for Canada at the Canada Cup, World Junior Ice Hockey Championships, World Cup of Hockey and 1998 Winter Olympics. Over the course of his life, Shayne suffered from anxiety, depression and panic attacks. He kept these conditions to himself. His coaches, general managers and agent didn’t know. During the 2003 Stanley Cup playoffs, Shayne stopped playing for the Maple Leafs in the midst of a playoff series. He had been experiencing physical symptoms of anxiety. They were so severe that he didn’t know what was happening to him. At times he thought he was dying. Shayne started to get help from doctors. He started to feel better when he reached out for help. One of the best ways to break down stigma and make it easier for people to seek help for mental health conditions to hear from people like Shayne, who shares his struggles, experiences and recovery.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 91Date: October 24, 2023
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Sheila Webster
Guest: Andrea Lee
Start Times and Segments:
[0:00:35] What’s On Your Mind: A chat about an article, 6 Possible Health Benefits of Deep Breathing, written by Becky Upham and posted on Everyday Health (April 10, 2023). Deep breathing has health benefits and can help with chronic health conditions. Even aside from health benefits, we feel an immediate benefit from stopping and taking a moment to take deep breaths.
[0:07:15] Expanding Minds Interview: [Physical Wellness] We interview trainer Andrea Lee in the area of Physical Wellness. Andrea talks about incorporating breathing technique into weight training. John was wondering how to do this and learned that he had been doing it incorrectly. Focus your breath behind and below the belly button. Inhaling stabilizes the spine. Inhale as you lower the weight. Exhale as you lift the (when exerting). Exhaling also helps you focus on the mind muscle connection. A big takeaway is to keep breathing. Don’t hold your breath while lifting weights.
[0:25:07] Adventures of the Starving Artist: A delay on a first flight had Cameron racing back and forth and then to a gate in the Airport. He barely made his connecting flight by keeping a cool head and by bookin’ it. Gong to an amazing wedding made it worth it.
[0:29:02] Move That Body: Sheila and Elise get past the thought that they fail or they’re weak if they modify exercise. It’s not at all like that. Modifying exercise is good for you at times. They found a post with 5 reasons why it’s not cheating.
[0:35:11] Running Popup: It was an “everyone is looking at me” morning. The reason is often not the negative one we imagine.
[0:37:10] Flipside of the Coin: John overcomes his litigation lawyer’s instinct to not admit anything. Sheila was right – one time. Okay, maybe twice. Even so, he’ll never admit that she’s always right. Never!
Guest Information: Andrea Lee has been certified with the Canadian Professional Trainers Network since 1996 and she is also a CPTN practical assessor. She has a background in post rehabilitation and holistic nutrition. She began her career in Toronto, working with top industry professionals. She currently resides in Cambridge and for the past 15 years, she's been running her own personal training studio. She’s won the Cambridge Readers’ Choice Award for Best personal trainer and overall service several years in a row. It doesn’t matter if you’re a youth athlete, adult athlete or general fitness enthusiast, Andrea creates her personal training programs based on her client’s needs.
Link to website to connect with her: Andrea Lee Fitness
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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Thanks for joining us,
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 90Date: October 17, 2023
Participants: John Webster, Isabelle Sinclair, Sheila Webster, Elise Seifert and Stephen Seifert
Guest: Rev. Nora Feueten (Interview) and Noura Saad (Move That Body)
Start Times and Segments:
[0:00:17] What’s On Your Mind: Isabelle and John are “to do list” people. They believe that being organized and keeping on track is an important aspect of overall wellness. It reduces stress.
[0:11:00] Expanding Minds Interview: [Many areas of Wellness] It’s Part 2 of our interview of Reverend Nora Fueten. She received a terminal cancer diagnosis. Once Nora stopped being able to be a Minister and a choral director (and to do other things), she wondered “who am I then?”. She started to let go of all that. You let go of the ego stuff and recognized that you’re cared for and loved. There’s beauty all around you and every moment is precious. She’s happy she had a chance to have a bonfire by a lake with her grandchildren. She talked about the circle of life, that every life comes to an end, and that we celebrate what was good about the person’s life. She believes it’s important to share our common experiences. There’s nothing to be ashamed of. It’s a matter of expressing how it feels and being thankful for the wonderful things we’ve had in our lives.
[0:26:35] Retired Artist: You never know what will happen in a live show. During a year-end dance recital, a 3-year-old student broke free of the pig pen. What happened next was anybody’s guess.
[0:31:18] Move That Body: Noura Saad loves long hikes in nature, usually alone. It’s great to get into the forest, enjoy the quiet and wildlife, and get some grounding.
[0:36:36] Running Popup: John didn’t feel like going out for a run in the rain. He did it anyway, then felt great after an interval run session. It was so worth it!
[0:38:52] Flipside of the Coin: Elise and Stephen have different spins on the saying, the more we learn, the more we realize what we don’t know.
Guest Information: Reverend Nora Fueten is retired and she’s a United Church Minister. She studied Music at University of Calgary and obtained her Masters of Divinity from Emanuel College at University of Toronto. Some experiences include growing up in the Brantford area, five years as a vocal coach and assistant conductor with an opera in Dusseldorf, Germany, sheep farming in Brant County and leading a cappella choir. She’s active politically and was a Green Party candidate. Her husband Horst, who passed away in 2018, was born in Germany. Nora has two daughters, a stepson and three grandchildren.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 89Date: October 10, 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Rev. Nora Fueten
Start Times and Segments:
[0:00:35] What’s On Your Mind: Social wellness - a post with ideas to make connections with other people.
[0:09:31] Expanding Minds Interview: [Many areas of Wellness] Rev. Nora Feuten received a terminal cancer diagnosis. She shares her impressions and experiences as she faces the situation. She knows that death is part of life, even though we like to pretend it isn’t. Every moment is precious. Every person you meet is precious. Every experience you have is precious. You keep that in mind. Life probably has more to do with the quality of our witness than achievement – the way we express in our lives a kind of creative hopefulness. A kind of morality is important, but not the strict kind of morality – a morality that’s based on a care and concern for the other, whether it’s another person or the earth or what. We need to have that.
[0:25:16] Adventures of the Starving Artist: Cameron is mostly over Covid and feeling better. He’ played serious catch-up with work, with lots of curveballs and fires to put out. He’s headed to Colorado for a wedding.
[0:29:14] Move That Body: Sheila quizzes Elise about the six major muscle groups in a weights workout.
[0:34:46] Running Popup: Seeing someone making running movements while moving at a walking pace. Why it was great to see.
[0:36:49] Flipside of the Coin: An analogy – finding balance in life is kind of like getting the chemicals balanced in a swimming pool.
Guest Information: Reverend Nora Fueten is retired and she’s a United Church Minister. She studied Music at University of Calgary and obtained her Masters of Divinity from Emanuel College at University of Toronto. Some experiences include growing up in the Brantford area, five years as a vocal coach and assistant conductor with an opera in Dusseldorf, Germany, sheep farming in Brant County and leading a cappella choir. She’s active politically and was a Green Party candidate. Her husband Horst, who passed away in 2018, was born in Germany. Nora has two daughters, a stepson and three grandchildren.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 88Date: October 3, 2023
Participants: Sheila Webster, Elise Seifert, John Webster and Cameron Earnshaw
Guest: Noura Saad (Interview) and Andrea Lee (Move That Body)
Start Times and Segments:
[0:00:35] What’s On Your Mind: It’s the second-last of the Elise India travel series. We hear about a trip to Taj Mahal. It’s breathtaking.
[0:10:45] Expanding Minds Interview: [Social Wellness] We interview Nour Saad, a Family Court Support Worker at the Sexual Assault Support Centre of Waterloo Region. SASC wraps survivors of sexual and gender-based violence in community care. They provide a safe place. They walk beside survivors. Noura tells us about what women experience, how they find SASC and how SASC supports them. the work SASC does is profound and carries a lot of value in our community.
[0:27:47] Adventures of the Starving Artist: Cameron finally got a bit of down time, just before his birthday. Drat, enter Covid stage left.
[0:31:51] Move That Body: Andrea Lee is getting back into running.
[0:37:08] Running Popup: John noticed that all eight categories of wellness were nourished on the same day.
[0:40:54] Flipside of the Coin: A difference of perspective (i.e., lighthearted argument) on who did what for whom.
Guest Information: Noura Saad is a Family Court Support Worker at the Sexual Assault Support Centre of Waterloo Region. She’s held this role for over a year now. She works with women who experienced domestic violence and traumatic events. She helps them to navigate through the complex and challenging Family Court Support System. She has a background in Social Development Studies at the University of Waterloo. During her free time I enjoy listening to Podcasts, visiting Fine Arts Museums, hiking, Yoga and travel.
Website: Sexual Assault Support Centre of Waterloo Region
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 87Date: September 26, 2023
Participants: John Webster, Isabelle Sinclair, Cameron Earnshaw, Sheila Webster and Elise Seifert
Guest: Andrea Lee
Start times and Segments:
[0:00:35] What’s On Your Mind: Isabelle and Ciara discussed hustle culture on Episode 79. John revisits the topic with Isabelle, and an article: “Hustle culture leaves no room to celebrate the small wins” by Jasmine Hasmtali, Queens University Journal (Jan. 20, 2023).
[0:12:31] Expanding Minds Interview: [Physical Wellness] We interview professional trainer Andrea Lee. The mind muscle connection is deliberately focusing on the feeling of the muscle contracting. You want to be very aware and conscious of how the muscle is moving as you go through a weight training exercise. It helps to maintain form and to increase the effectiveness of weight training. You get a deeper connection and contraction of the muscle when you feel the muscle tightening, or lengthening or shortening. Your movement quality improves.
[0:27:31] Adventures of the Starving Artist: Cameron is grinding out paperwork related to the music business. The load is lightened by a new song by a group he likes – Vildhjarta.
[0:31:12] Move That Body: A lingering injury is tough on Sheila. We trade thoughts about recovering while injured, and how not being able to workout affects other areas of wellness.
[0:37:34] Running Popup: It’s not all or nothing with our goals. When the primary goal looks out of sight, accomplish something.
[0:39:27] Flipside of the Coin: We came up with a new toast to remind us of the thought “life in every breath”. It’s “chaque souffle”, which we believe is French for every breath.
Guest Information: Andrea Lee has been certified with the Canadian Professional Trainers Network since 1996 and she is also a CPTN practical assessor. She has a background in post rehabilitation and holistic nutrition. She began her career in Toronto, working with top industry professionals. She currently resides in Cambridge and for the past 15 years, she's been running her own personal training studio. She’s won the Cambridge Readers’ Choice Award for Best personal trainer and overall service several years in a row. It doesn’t matter if you’re a youth athlete, adult athlete or general fitness enthusiast, Andrea creates her personal training programs based on her client’s needs.
Link to website to connect with her: Andrea Lee Fitness
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 86Date: September 19, 2023
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Sheila Webster
Guest: Jodi Skeates
Start times and Segments:
[0:00:35] What’s On Your Mind: It’s a topic we come back to – what are the energy givers? What are the energy takers? A social media posts lists many.
[0:08:06] Expanding Minds Interview: [Mental Wellness] It’s part 2 of our interview of Jodi Skeates, whose husband died unexpectedly at age 52 in a scuba diving accident. As she works through her grief, Jodi is giving back and helping other widowed people, including through Soaring Spirits Canada and Camp Widow Toronto. She’s tells herself and us to “keep breathing and make each of those breaths count”, which is similar to our goal to “live life in every breath”.
[0:24:44] Adventures of the Starving Artist: Cameron spent some time in his hometown, Cambridge, then headed to the Toronto Air Show.
[0:29:48] Move That Body: We discuss an article on the benefits of walking: “Could walking extend your lifespan? – study”, by Judy Siegel-Itzkovich (Aug. 9, 2023). A study shows that any amount of walking can help. More walking means more health benefits.
[0:35:51] Running Popup: The humble people John knows are strong. Humble is strong, not weak.
[0:36:36] Flipside of the Coin: Elise and Stephen experienced a scare when the house beside their’s caught fire.
Guest Information: Over her career, Jodi has provided legal support to the life and health insurance industry. She has served as in-house Senior Counsel for several Canadian financial institutions as well as the Canadian Life and Health Insurance Association. As a government lobbyist, she’s represented the industry on timely issues such as privacy, genetic testing, medical assistance in dying, gender identity and expression discrimination. Jodi retired from full-time in-house legal practice earlier this year and is now working part time as a litigator with Fasken, a large Canadian law firm with offices across the country and affiliations with firms around the world. She lives in Burlington, Ontario. Jodi is a founding Director and Chair of the Board of Directors of Soaring Spirits Canada and serves as Secretary to the Board of Director of the Niagara Grape and Wine Festival.
Links to further information:
Soaring Spirits Canada
Camp Widow Toronto
Soaring Spirits International Regional Social Groups
Soaring Spirits International Men’s Community Specific Group
Soaring Spirits International LGBTQ+ Community Specific Group
Soaring Spirits International Widowed & Black Community Specific Group
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 85Date: September 12, 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Jodi Skeates
Start Times and Segments:
[0:00:35] What’s On Your Mind: Article: “People who live longest share these 2 traits, say authors who studied Japanese ‘secret’ for ‘a long and happy life’”, by Renée Onque (June 3 2023). The two traits are (1) a positive attitude; and (2); a high degree of emotional awareness.
[0:11:24] Expanding Minds Interview: [Mental Wellness] We interview Jodi Skeates in the area of Mental Wellness. Jodi’s outlook changed in an instant in 2017. Her husband Scott was enjoying a hobby he loved - scuba diving. He suffered an anoxic brain injury from which he did not recover. It’s the first of two interviews. This first explores what happened. They were in a remote area, with Jodi far from the incident. It took nine hours to reach Scott’s bedside, by which time he was in a coma. He never woke up. Jodi faced a number of decisions, while being confronted with traumatic events. She introduces us to Soaring Spirits Canada and Camp Widow Toronto. We’ll talk more about them next week.
[0:34:18] Adventures of the Starving Artist: The artist becomes a tourist in his own city, when Cameron hosts out of town guests.
[0:38:36] Move That Body: What is “diet culture” and why is it harmful? We found an article with helpful insights: “You can kick diet culture out of your diet, experts say. Here's where to start”. By Madeline Holcombe, CNN (March 21, 2022).
[0:43:13] Running Popup: What is “diet culture” and why is it harmful? We found an article with helpful insights.
[0:44:41] Flipside of the Coin: A great quote by Carl Jung: “Know all the theories. Master all the techniques, but as you touch a human soul just be another human soul.”
Guest Information: Over her career, Jodi has provided legal support to the life and health insurance industry. She has served as in-house Senior Counsel for several Canadian financial institutions as well as the Canadian Life and Health Insurance Association. As a government lobbyist, she’s represented the industry on timely issues such as privacy, genetic testing, medical assistance in dying, gender identity and expression discrimination. Jodi retired from full-time in-house legal practice earlier this year and is now working part time as a litigator with Fasken, a large Canadian law firm with offices across the country and affiliations with firms around the world. She lives in Burlington, Ontario. Jodi is a founding Director and Chair of the Board of Directors of Soaring Spirits Canada and serves as Secretary to the Board of Director of the Niagara Grape and Wine Festival.
Links to further information:
Soaring Spirits Canada
Camp Widow Toronto
Soaring Spirits International Regional Social Groups
Soaring Spirits International Men’s Community Specific Group
Soaring Spirits International LGBTQ+ Community Specific Group
Soaring Spirits International Widowed & Black Community Specific Group
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 84Date: September 5, 2023
Participants: Elise Seifert, Sheila Webster and John Webster
Guest: Mike Kienapple
Start times and Segments:
[0:00:35] What’s On Your Mind: Talking about an article on BBC, “Why friendship make us healthier”, by Christine Ro (March 30, 2023). Elise and Sheila are both extroverts. They’re energized by being with friends. There are many healthy benefits of friendship.
[0:12:08] Expanding Minds Interview: [Physical Wellness] We interview Mike Kienapple, who got into CrossFit when he turned 50. He can do exercises and movements that he never imagined were even possible at his age. He trains hard during the year to prepare for the CrossFit Open, which happens annually. Mike tells us how the competition works and how he did this year. He also tells us about another annual event called Murph.
[0:29:23] Adventures of the Retired Artist: Sheila has been teaching dance for many years. She believes extra-curricular activities are very important to kids, especially in the arts. She’s children gain so much. They grow from successes and from things that go wrong.
[0:34:17] Move That Body: A tough lesson to hear in the article, “Obesity changes the brain, with ‘no sign of reversibility,’ expert says”, by Sandee LaMotte, CNN (June 12, 2023). A study showed that being obese affects the brain. They don’t get the message that they are full, nor the pleasurable dopamine boost that people who are not obese feel. To make it worse, it’s not reversible. The same reactions happen even after a person loses weight. Although it’s tough news, knowing it might help.
[0:40:51] Running Popup: John thinks about a Pablo Picasso quote, “Inspiration exists, but it has to find you working.” So true.
[0:42:39] Flipside of the Coin: Trust is so important in relationships, and by the way don’t lie to an overthinker. It doesn’t end well.
Guest Information: Mike Kienapple is a business owner and an avid outdoor enthusiast. He enjoys camping, canoe trips, exploring and his gym life at CrossFit Kitchener. Mike has lived the region of Waterloo his entire life. He has two adult children – his daughter Emily and his son Sean.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 83Date: August 29, 2023
Participants: John Webster, Isabelle Sinclair, Cameron Earnshaw and Sheila Webster
Guest: Joe Ashley (Interview) and Liz Bellingham (Move That Body)
Start times and Segments:
[0:00:35] What’s On Your Mind: Isabelle joins us to discuss a social media post about things we should stop assuming about ourselves and other people.
[0:12:59] Expanding Minds Interview: [Mental Wellness] We interview Joe Ashley. He experienced symptoms of depression while he was young, but he did not recognize what it was. He had no coping mechanisms to alleviate symptoms. He started a long stint of travel at 21-years-old. He recognized, then accepted what he was experiencing. The travelling community is a very open one. There were times he felt very down and struggled with his mental health. He was encouraged to join conversations He felt safe to express himself. He learned about different cultures and different ways of approaching problems. If he could talk to his younger self, he would say to forgive himself for not being the person he wanted to be in every moment, and to accept what was happening to him in that moment. From that point the journey can begin.
[0:26:39] Adventures of the Starving Artist: Cameron is getting more and more comfortable in his new role, which is opening up time for him to do new things. For example, he’s heading to Collingwood to see the band Big Tobacco and the Pickers at a concert hosted by radio host and podcaster Jeff Woods.
[0:30:08] Move That Body: Liz Bellingham got into mountain biking 5 yeas back. She loves the exercise, the challenge and being in nature.
[0:34:26] Running Popup: John often thinks about a saying by Martin Yelling of Marathon Talk: Running serves you in different ways at different times in your life. It’s a great thought.
[0:37:22] Flipside of the Coin: The library is amazing. It offers so much.
Guest Information: Joe Ashley is a 28-year-old from rural Shropshire, England who recently returned to U.K. for a short spell after 6 years abroad, to reconnect with those close to him. Over the years he worked many jobs in a diverse array of areas and lived in various places. He’s currently teaching English as a foreign language in a school in Bournemouth, England. He’s been on a wellness journey for some years now, focusing on mindfulness and meditation but taking the time to learn about many methods/cultures and practices. He has a strong love of the outdoors and nature and try to spend as much time within nature as possible. Joe’s very interested in sustainability and environmentalism, trying to reduce his impact on the planet as much as possible.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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Thanks for joining us,
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 82Date: August 22, 2023
Participants: Elise Seifert, Julie Wilson, Cameron Earnshaw, John Webster, Sheila Webster and Stephen Seifert.
Guest: Stefanie Costi
Start times and Segments:
[0:00:35] What’s On Your Mind: Seeing something as beautiful and awe-inspiring as a sunset can have a positive impact on your frame of mind and mental health. We talk about an article in the National Post - We should all be watching more sunsets for the good of our mental health: new study
[0:08:00] Expanding Minds Interview: [Mental Wellness] . It’s part 2 of our interview of Stefanie Costi, who experienced bullying in a toxic workplace. Last time she described what it felt like. This week she talks about breaking free and starting to feel better. She took time off to recharge, reboot and build her confidence. She founded an organization to help others who experienced what she did, and to educate workplaces about bullying and the impact of harbouring bullies. She discovered she still wanted to be a lawyer, then thought about the characteristics of a law firm that would help her achieve a work life balance: things like an amazing culture, respect for everyone, feeling safe, being able to make a difference and strong mentoring. She settled into a job that she enjoys.
[0:30:25] Adventures of the Starving Artist: Cameron’s been telling us about all the different jobs he does and hats he wears. He just added a new one. He’s writing a speech for an upcoming wedding. He’s the best man at a wedding.
[0:33:39] Move That Body: We’re feeling great from weight training. We chat about an article from DNUYZ - People Who Do Strength Training Live Longer — and Better.
[0:39:31] Running Popup: John felt like a kid while riding his bike. He remembered the feeling of freedom it gave him when he was young.
[0:41:35] Flipside of the Coin: Meal planning makes a big difference from Elise and Stephen. There are lots of advantages.
Guest Information: Guest Information: Stefanie Costi is a practicing commercial law lawyer in Australia. She is an advocate for student lawyers and graduates. Deep down, her passion is empowering people involved in toxic workplace to speak up. She also educates organizations on the lasting impact of harbouring bullies in their ranks.
Stefanie’s LinkedIn Page: Here
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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Thanks for joining us,
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 81Date: August 15 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Stefanie Costi (Interview) and Mike Kienapple (Move That Body)
Start times and Segments:
[0:00:35] What’s On Your Mind: It’s getting hot all over the world. We talk about 14 ways to stay cooler even if you don’t have air conditioning. They discuss an article by Kristen Rogers (CNN) called “In extreme heat, here are 14 ways to keep your body and home cool without AC”
[0:11:36] Expanding Minds Interview: [Mental Wellness] Stefanie began her job as a lawyer with excitement and high hopes. She soon found herself withdrawing into herself and experiencing imposter syndrome and PTSD, because of a toxic work environment. She had been belittled and bullied. This is the first of a two-part episode. In this first, I’ll ask Stefanie to tell us what a toxic workplace felt like from her experience.
[0:27:25] Adventures of the Starving Artist: Cameron noticed something interesting about the Oppenheimer movie score. He sees things us non-musicians don’t.
[0:31:08] Move That Body: Mike Kienapple tells us how he started into CrossFit 9 years ago, and how much he enjoys it.
[0:36:45] Running Popup: Seeing plays at Stratford, Ontario has an unexpected effect on John. It opens doors of creativity in his mind.
[0:38:34] Flipside of the Coin: We were hoping for more listener interaction when we launched the podcast. Maybe someday (fingers crossed).
Guest Information: Stefanie Costi is a practicing commercial law lawyer in Australia. She is an advocate for student lawyers and graduates. Deep down, her passion is empowering people involved in toxic workplace to speak up. She also educates organizations on the lasting impact of harbouring bullies in their ranks.
Stefanie’s LinkedIn Page: Here
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 80Date: August 8, 2023
Participants: Elise Seifert, Sheila Webster, Cameron Earnshaw and John Webster
Guest: Kate Flanagan
Start times and Segments:
[0:00:35] What’s On Your Mind: We continue our India travel series. Elise and Sheila tell us about their experiences in the ancient and holy city of Varanasi. They also had quite a surprise when they boarded their train after the visit.
[0:15:17] Expanding Minds Interview: [Social Wellness] It’s great to give back to the community and get involved. We interview Kate Flanagan, an active volunteer who helps a broad range of people. She talks about her motivation to help. She describes what she does, how she heard about and connected with volunteer groups, and what training looked like. Kate learns so much. She gets as much out of it as she gives. There are many opportunities, from supporting the homeless, to giving those in need access to food and supplies, to connecting people to resources, and more. Mamas for Mamas prom clothing drive is an example of an innovative idea that helped kids find enjoy the prom experience.
[0:31:24] Adventures of the Starving Artist: Cameron’s teaching job is transitioning to more of a managerial position, which is something he never expected. It’s time to put on another new hat, adding another ball in the air to his juggling routine.
[0:34:38] Move That Body: Enjoyable pool activities other than swimming.
[0:39:23] Running Popup: What makes John feel alive changed after he started exercising and eating better. What made him “feel alive” before seems artificial now that he can actually feel his body coming to life during and after exercise.
[0:41:13] Flipside of the Coin: Sheila had concerns about the impact of fireworks on the environment and on animals. We got even more concerned after reading articles that told us more about the dangers. As much as we love a great fireworks show, we think it’s time to transition to something else.
Guest Information: Kate Flanagan was born and raised in Kitchener-Waterloo, Ontario. She recently graduated from university of Waterloo. She majored in biomedical sciences and minored I human nutrition. She is an avid volunteer. She’s currently helping at Sanguen Health Center, at a nutrition and aging lab run by Professor Heather Keller and at Mamas for Mamas and at Sexual Assault Support Centre for Waterloo Region.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 79Date: August 1, 2023
Participants: Isabelle Sinclair, Ciara Fletcher, John Webster, Cameron Earnshaw and Sheila Webster
Guest: Mike Kienapple (Interview) and Liz Bellingham (Move that Body)
Start times and Segments:
[0:00:35] What’s On Your Mind: University students and co-hosts Isabel and Ciara discuss the hustle culture trend, which is on the rise. Are there pros and cons?
[0:11:02] Expanding Minds Interview: [Environmental Wellness] We interview Mike Kienapple. Very few people these days experience nature totally unplugged. Mike is an exception. He enjoys portage canoe tripping in remote norther locations in Ontario, Canada. He feels at one with nature. Pictures never do it justice. It’s not the same. It’s that lived experience in that environment at that time. He wouldn’t trade the feeling of being alone in that environment with no people and no cell phone service for anything.
[0:27:47] Adventures of the Starving Artist: Cameron can finally share news that he is the metal vocals in the theme song to the new Rick and Morty animé spinoff series being launched up on Adult Swim network. It’s nice to see projects come to fruition. Here’s a link to a first look video. Listen for the “death voice” around the 50 second mark and check out the credits at 1:24. How fun is that?! Cameron’s name in an animé intro.
[0:30:47] Move That Body: Liz Bellingham and work colleagues meet at lunch once every couple weeks to walk together. They enjoy being outside. It’s refreshing. It’s a reset and it’s community building in the office.
[0:35:14] Running Popup: We’re affected by outside forces such as nature and nurture. Even so, we can choose to believe and act as though we have choice in how we respond to what people do to us and say to us.
[0:37:13] Flipside of the Coin: Sheila saw a thought-provoking post about a Buddhist monk suggesting to children that they help their mom with the dishes. We can all do small things that have positive impacts on other people.
Guest Information: Mike Kienapple is a business owner and an avid outdoor enthusiast. He enjoys camping, canoe trips, exploring and his gym life at CrossFit Kitchener. Mike has lived the region of Waterloo his entire life. He has two adult children – his daughter Emily and his son Sean.
Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 78Date: July 25, 2023
Participants: Elise Seifert, Julie Wilson, John Webster, Cameron Earnshaw and Stephen Seifert
Guest: Liz Bellingham (Interview) and Joe Ashley (Move That Body)
Start times and Segments:
[0:00:35] What’s On Your Mind: Elise and Julie talk about the importance using words and language in ways that are more inclusive and considerate, with a focus on mental health and stigma. One aspect of a person does not define them. That one thing does not identify the person. We discuss an article about reframing language to be more person-first, rather than identify first.
[0:10:40] Expanding Minds Interview: [Environmental Wellness] We interview Liz Bellingham in the area of Environmental Wellness. Liz co-chairs an office Green Committee, which aims to make the office as environmentally friendly as possible. She recently led the committee in organizing a commuting challenge. Participants biked, walked, carpooled or took public transit, rather than driving to work by themselves. They measure how much greenhouse gas emissions (C02) they diverted, i.e., prevented C02 from entering the atmosphere. Participants really enjoyed the challenge.
[0:25:47] Adventures of the Starving Artist: Cameron is finally able to announce a cool new project he contributed to. His is the “death voice” in an intro theme for a new animé spin off from the cartoon Rick and Morty. It launched at San Diego Comic Con. The song’s called “Love is Entropy”. Cameron is in the credits.
[0:29:08] Move That Body: Joe Ahsley tells about hiking and how he enjoys it
[0:32:38] Running Popup: It’s a reminder of one of our key themes – John’s three-step approach to wellness.
[0:35:21] Flipside of the Coin: The process was grueling and challenging when Elise and Stephen bought their first house in a sellers’ market. They learned to make compromises together, including dropping what started as “must have” items.
Guest Information: Liz Bellingham is a Legal Administrative Assistant at Gowling WLG. She’s a co-chair of the Green Committee of the Waterloo Region office (John sits on this committee too). Its mission is to do all we can to ensure our office is as environmentally friendly as possible through gradual improvements in our behavior, education, attitude, actions and internal policies and processes. Lis is married to Ryan and has two amazing daughters.
Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 77Date: July 18, 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Joe Ashley
Start times and Segments:
[0:00:35] What’s On Your Mind: Elise has been journaling. We chat about her experience and an article summarizing benefits of journaling: Five Benefits of Journaling for Mental Health, by Jeremy Sutton positivepsychology.com – link: here
[0:10:48] Expanding Minds Interview: [Many areas of wellness] We interview Joe Ashley about travel and wellness. At 21-years-old, Joe left for an extended trip abroad. Travel helped him grow as a person. He faced situations that were outside his comfort zone. As he began to live them and pick up tricks and hacks along the way, it reshaped his comfort zone. He gained a feeling of freedom. He had open conversations with other travellers, each with slightly different angles and a very different experience. He adapted his thinking to different ideas and different ways of approaching situations. He learned different perspectives and approaches to universal challenges. He recognizes a connection between travel and wellness.
[0:24:20] Adventures of the Starving Artist: Cameron is self-taught on the bass. He had an a-ha moment while having fun with a bass and playing fun songs.
[0:28:10] Move That Body: Sheila plugged “move that body” into an internet search. It was amusing.
[0:31:42] Running Popup: The bike commute puts John in a good frame of mind to start and end his work day.
[0:33:49] Flipside of the Coin: In the old days, everything was closed on Sundays and there were no cell phones. It was an actual day off. In those days we thought it was terrible. Now we kinda miss it.
Guest Information: Joe Ashley is a 28-year-old from rural Shropshire, England who recently returned to U.K. for a short spell after 6 years abroad, to reconnect with those close to him. Over the years he worked many jobs in a diverse array of areas and lived in various places. He’s currently teaching English as a foreign language in a school in Bournemouth, England. He’s been on a wellness journey for some years now, focusing on mindfulness and meditation but taking the time to learn about many methods/cultures and practices. He has a strong love of the outdoors and nature and try to spend as much time within nature as possible. Joe’s very interested in sustainability and environmentalism, trying to reduce his impact on the planet as much as possible.
Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 76Date: July 11, 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Jacqueline Armstrong Gates
Start times and Segments:
[0:00:35] What’s On Your Mind: Be the pond – a Zen Den Youtube video for children about a mindfulness strategy. You (and your mind) are a pond. Your feelings are represented by fish. You can observe all the fish, without having to be one of them. Be the pond and observe the fish.
[0:08:22[ Expanding Minds Interview: [Many areas of Wellness] We interview Jacqueline Armstrong Gates about the rewards of mentoring. She was fortunate to have mentors in her life. She received advice, guidance, exposure and experiences. There’s a nice cycle. Jay pays it forward to the next generation, who will in turn pay it forward in the future. Jay’s mentored dozens of women over the years: (1) University of Waterloo students; (2) professionals in the local community; and (3) colleagues in the law firm, Gowling WLG.
[0:24:50] Adventures of the Starving Artist: Cameron enjoyed collaborating with Matt, who plays the vibraphone. They’re working on a jazz piece. He also had a gig with his rock group, Shy Harry.
[0:28:49] Move That Body: There are lots of social medial post about replacing some habits with better ones. We talk about one, focusing on exercise and healthy eating.
[0:34:04] Running Popup: John was zoned out and missing the scenes around him on a run, then used a trick to get into the moment. He imagined what he’s focus on if it was his last moment.
[0:35:47] Flipside of the Coin: It’s sad to hear about and be affected by the forest fires raging in Canada. It’s a sign of the times. If we want to be environmentally friendly, then we must be environmentally friendly. Maybe this is a big eye-opener for us.
Guest Information: Jacqueline Armstrong Gates is a lawyer and partner in Gowling WLG's Waterloo Region office. She’s an experienced commercial litigator and the National Litigation Lead in Product Liability. She’s worked with public and private corporations in Canada and the U.S. Jay is repeatedly recognized by Best Lawyers, Lexpert and others as a recommended lawyer. She received University of Waterloo's Alumni Achievement Award and Waterloo Region Law Association’s Coulter Osborne Award. She does much volunteer and community work. In her spare time, Jay’s is a body builder.
Jay’s online bio: Jacqueline Armstrong Gates
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 74Date: July 4, 2023
Participants: John Webster, Isabelle Sinclair, Cameron Earnshaw and Sheila Webster
Guest: Ross Earnshaw
Start times and Segments:
[0:00:35] What’s On Your Mind: Isabelle had people call her wishy-washy for changing programs at university. She’s moving past that and staying positive. Journaling helped in the process.
[0:11:43] Expanding Minds Interview: [Social Wellness] City Councillor Ross Earnshaw returns to talk about the homelessness crisis. This time we hear about initiatives aimed at making things better, including sanctioned outdoor encampments, consumption treatment services sites (some with attached wrap-around services) and supportive housing. Waterloo Region is at the forefront of some of the initiatives aimed at alleviating the crisis. It’s pioneering sanctioned outdoor encampments. In some cities like Guelph, if someone attends at a safe consumption site and thinks, “I really hate this lifestyle and I want to escape from it”, help is literally two steps away. It’s adjacent to the treatment room. There’s a mobile connection to a local psychologist or psychiatrist who can immediately prescribe appropriate medication to assist in the rehabilitative effort.
[0:31:57] Adventures of the Starving Artist: Cameron is waiting to hear back on a number of projects and auditions. It feels like hurry up and wait. He heard back on one of his contributions. Check out WDYTMF [What do you take me for] by the Silvertone Hills.
[0:35:45] Move That Body: Sheila’s motto./ advice is not to be discouraged when you’re feeling discouraged after not working out for a while. Go workout and break the negative cycle. You’ll feel better.
[0:39:36] Running Popup: It’s “Rebirthday” number 7. This year was the toughest. It felt good to keep a streak alive to get to another rebirthday.
[0:42:41] Flipside of the Coin: Please don’t wear your shoes in Sheila’s house. It creates stress and anxiety.
Guest Information: Cambridge City Councillor Ross Earnshaw studied Music, Science and Law, before an exemplary career as a litigation lawyer in Waterloo Region. I worked with Ross. He was and is a mentor to me. He held executive positions with the Waterloo Region Law Association, the Law Society of Ontario, and the Federation of Law Societies of Canada. He was a board member with the Law Foundation of Ontario, an organization devoted to increasing access to justice for vulnerable and marginalized elements of society. After 40 years, he retired from the practice of law. He ran for and was elected as a Councillor in 2022. He’s passionate about his community and the people living in it. In his spare time, he enjoys biking and hiking the trails in and around Cambridge with his life partner, Suzanne. He has two adult sons, including our very own Starving Artist, Cameron.
Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 74Date: June 27, 2023
Participants: John Webster, Julie Wilson, Cameron Earnshaw, Elise Seifert and Stephen Seifert
Guest: Lynne MacDonald
Start times and Segments:
[0:00:35] What’s On Your Mind: How do you recognize anxiety in yourself and in others? We found a post that showed us many signs. You can only try to address it if you recognize it in yourself. You have a chance to support others if you recognize it in them. Realtor Lynne MacDonald is back for another interview [Economic Wellness]. She provides introductory information for home sellers. When people call to list their home for sale, the first question she asks is “why?”. The answer helps direct how she proceeds with the sale. Lynne talks at high level about the process, staging and more. She notes that it’s a very personal relationship. You’re together a lot, sometimes for a long period of time. A realtor really needs to build a relationship with the client, and there’s a lot of trust involved.
[0:11:56] Expanding Minds Interview: [Economic Wellness] Realtor Lynne MacDonald is back. This week she provides introductory information for home sellers. When people call to list their home for sale, the first question she asks is “why?”. The answer helps direct how she proceeds with the sale. Lynne talks at high level about the process, staging and more. She notes that it’s a very personal relationship. You’re together a lot, sometimes for a long period of time. A realtor really needs to build a relationship with the client, and there’s a lot of trust involved.
[0:28:59] Adventures of the Starving Artist: Cameron played around with AI, using ChatGPT to see what chord progressions it would come up with using different prompts.
[0:33:09] Move That Body: Elise came across an article on ten different activities to mix up your summer workout routine: gardening; swimming; hiking; yard yoga; paddleboarding; kayaking; disc golf; cycling; tossing a ball and medi tation.
[0:39:06] Running Popup: After kicking himself for letting him get into a position he said he’d avoid, John came up with a positive affirmation to help make positive changes.
[0:40:51] Flipside of the Coin: Elise and Stephen are passionate about board games. It’s something they share and have always enjoyed and brings them together.
Guest Information: Lynne MacDonald is a residential real estate agent who serves Waterloo Region, Wellington, Perth and Oxford Counties. She’s been licensed for 10 years. She’s with KW House Hunter Group and a Remax Hall of Fame Recipient. Lynne is an Agent for Indwell, which supports vulnerable adults dealing with mental health issues. She’s married with two grown kids and has lived in Waterloo Region for 35 years.
Lynne’s business website: KW House Hunters
Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 73Date: June 20, 20223
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster,
Guest: Shereen Samuels (interview) and Laurie Flanagan (Move That Body)
Start times and Segments:
[0:00:35] What’s On Your Mind: A social media post illustrating signs of burn out. Some were surprising. If we recognize them in ourselves, we can introspect and figure out whether we feel burned out.
[0:10:22] Expanding Minds Interview: [Social Wellness] We interview Shereen Samuels in the area of Social Wellness. An article sparked discussion: “Of Course You Know What ‘Woke’ Means”, by Freddie DeBoer. It got us thinking, then concluding that something has changed. It feels like a moment in history of generational shift. Some people imbue “woke” with absolute fury, but if you ask why then it’s not clear. There are many differences in the way Millennials and Gen Zs grew up believing how the world works, compared to Baby Boomers and Gen Xers. With new generations there’s also a next level sophistication about how they judge what and how things are done. The word “woke” is being used as a way to shut down conversations. It’s being used by people who don’t want to think about what might lie underneath “woke”. It’s frustrating, because it’s a word that has such meaning to the black community. To have it co-opted in that way is painful.
[0:27:37] Adventures of the Starving Artist: Cameron got a dose of small world syndrome, with several coincidences happening at the same event.
[0:32:10] Move That Body: Laurie Flanagan is getting into Pilates. She’s having lots of fun and getting great workouts.
[0:36:55] Running Popup: John loves music and how much it helps him. On this occasion, it swept frustration away.
[0:39:55] Flipside of the Coin: A meme hit home: I’m stuck between “I need to save money” and “You only live once”. It’s so true in life.
Guest Information: Shereen Samuels has over 23 years of experience in DEI workplace initiatives, including change work, curriculum development, and group process facilitation. She’s worked on leadership, policy development, strategic planning, communications, board governance, and risk management. She has extensive experience in senior management and academic research. Shereen identifies as a Black, queer, first-generation immigrant ciswoman of South African heritage. She is the creator of the Meaningful Inclusion Matrix, a framework to guide organizations in becoming more inclusive.
Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 72Date: June 13, 2023
Participants: Elise Seifert, Sheila Webster, John Webster and Julie Wilson
Guest: Ross Earnshaw
Start times and Segments:
[0:00:35] What’s On Your Mind: Part of the Elise travel series. She and Sheila reminisce about hiking in the Himalayas on a trip to India. They went from New Delhi to Srinagar to the mountains. Lots of memories - altitude sickness, riding a donkey, hoarding toilet paper, being surrounded by sheep, cougar warnings, flying eggs and more. Who knew Canadians could feel so cold in India? It was a once in a lifetime experience.
[0:12:51] Expanding Minds Interview: [Social Wellness] We start a discussion on the many elements and moving parts associated with homelessness. On this episode, we ask Cambridge City Councillor Ross Earnshaw about the types of people who find themselves homeless and the challenges they face. Ross has been educating himself on the issues. How people become homeless depends on circumstances, and no two stories are the same. There is a continuum of housing: shelter, supportive housing, affordable housing and fully integrated into society housing. People who are homeless need to work their way through those levels of housing if they wish to integrate back into society. Many of them don’t necessarily follow a progression. People who have friends or family affected by addiction are more open to the possibility of helping the homeless.
Hamilton Spectator article on encampments includes facts and data: The root causes of encampments
[0:28:37] The Retired Artist: Sheila tried new activities after selling her dance studio. She recently met Cameron unexpectedly at a wedding.
[033:08] Move That Body: What is NEAT? How can you increase your NEAT? It’s Non Exercise Activity Thermogenesis. It includes any kind of physical activity you do throughout the day that’s not labelled exercise, e.g., walking the dog, carrying groceries, using the stairs, etc.
[0:37:33] Running Popup: John finds running outside mentally easier and physically harder, with running on a treadmill the opposite.
[0:40:45] Flipside of the Coin: Communicating with each other and then adapting can help a relationship. We see this for example with sex and cooking.
Guest Information: Cambridge City Councillor Ross Earnshaw studied Music, Science and Law, before an exemplary career as a litigation lawyer in Waterloo Region. I worked with Ross. He was and is a mentor to me. He held executive positions with the Waterloo Region Law Association, the Law Society of Ontario, and the Federation of Law Societies of Canada. He was a board member with the Law Foundation of Ontario, an organization devoted to increasing access to justice for vulnerable and marginalized elements of society. After 40 years, he retired from the practice of law. He ran for and was elected as a Councillor in 2022. He’s passionate about his community and the people living in it. In his spare time, he enjoys biking and hiking the trails in and around Cambridge with his life partner, Suzanne. He has two adult sons, including our very own Starving Artist, Cameron.
Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 71Date: June 6, 2023
Participants: Isabelle Sinclair, Ciara Fletcher, Cameron Earnshaw, Elise Seifert, Julie Wilson, John Webster and Sheila Webster.
Guest: Lynne MacDonald
Start times and Segments:
[0:00:35] What’s On Your Mind: Guest host Ciara joins Isabelle. They’re both university students. They talk about how the initially wished challenges would go away, but now see challenges as helping them grow. Challenges help their future.
[0:11:34] Expanding Minds Interview: [Economic Wellness] We interview real estate agent Lynne MacDonald. We ask her what she tells first time home buyers, and how she helps them. The current environment often includes bidding wars. The process takes more time and energy than many people expect, with stress and challenges along the way. When it happens, getting that first house is a wonderful experience.
[0:28:09] Adventures of the Starving Artist: It was a Saturday night and Cameron had lots of projects on the go. He took time out to relax and chat with a friend on Discord. His friend plays the vibraphone and he shared a new musical piece.
[0:32:06] Move That Body: Julie tells Elise about Forest Bathing and its benefits. It’s about walking through an being present in nature.
[0:36:58] Running Popup: John’s approach to wellness and balance takes hard work. He’d rather have something that’s hard to do, but doable, than either no possibility at all or sitting around waiting for wellness to come along as a lucky break.
[0:39:40] Flipside of the Coin: We’re both feeling like we’re in a rat race during a very busy time. It’s work, work, work, sleep, wake up and do it all again.
Guest Information: Lynne MacDonald is a residential real estate agent who serves Waterloo Region, Wellington, Perth and Oxford Counties. She’s been licensed for 10 years. She’s with KW House Hunter Group and a Remax Hall of Fame Recipient. Lynne is an Agent for Indwell, which supports vulnerable adults dealing with mental health issues. She’s married with two grown kids and has lived in Waterloo Region for 35 years.
Lynne’s business website: KW House Hunters
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 70Date: May 30, 2023
Participants: John Webster, Julie Wilson, Sheila Webster, Cameron Earnshaw, Elise Seifert and Stephen Seifert
Guest: Laurie Flanagan
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: We discuss a Washington Post article by Alyyson Chiu entitled, “Nature can affect human well-being in many more ways than you think. There’s lots to think about. We’re also intrigued by the concept of “ecological amnesia”, with so many of us disconnecting from nature. We forget what nature is, and about its impact on us.
[0:11:42] Expanding Minds Interview: [Artistic Wellness] We interview high school teacher Laurie Flanagan. She, her students and others put on a stage show called High School Musical. We hear about some of the hard work that goes on behind the scenes. Students benefit in many ways and feel they’re part of a community. Parents are thrilled. They often don’t see their kids acting or performing in this way. Teachers work together, collaborate and get stronger as a teaching community. They see the kids differently. The job becomes more fun for everyone.
[0:28:26] Adventures of the Starving Artist: Cameron keeps taking shots when they present themselves. He talks about a past and present attempt to get his voice into a commercial.
[0:32:09] Move That Body: Is exercise punishment or fun? Do we do it for looks, or to feel great? We can reframe how we talk and think about it.
[0:39:19] Running Popup: The food that nature provides has wonderful aromas. John was looking forward to the flavours as he finished his run, thinking about how great it smelled when he prepared it earlier in the day.
[0:41:09] Flipside of the Coin: Elise and Stephen talk about their experience with a long distance relationship.
Guest Information: Laurie Flanagan is a high school teacher of the arts and religion. For over 30 years.. She’s a dancer, grandmother and mother. She’s an avid Yoga practitioner. She has a passion for writing and aspires to enrich, inspire and encourage the imagination of children through the art of storyteller. In her work, storytelling is a major component of all her creation and teachings. She can be found on instragram @AuthorLRflanagan
Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 69Date: May 23, 2023
Participants: John Webster, Elise Seifert, Sheila Webster and Julie Wilson
Guest: Shereen Samuels
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: We found a social media post that gives us fun ideas for a summer eco bucket list – from beach clean-up, to hiking, to farmer’s market and more.
[0:11:21] Expanding Minds Interview: [Social Wellness] We interview Shereen Samuels about differences between not racist and anti-racist. Trying to be not racist puts an enormous amount of pressure in the wrong place. It implies that racism comes from individuals. Racism is built right into the systems and structures. Anti-racism is saying that my participation in the system doesn’t end with me saying I am not racist. With an anti-racist approach we say, regardless of what I as an individual believe, I understand that the structures are built to trust some people more and other people less, and to give some people more power and other people less. If I know that to be true, then it’s not just my job to not see colour but to look at the ways the structures are unfair or unequal and do what I can as a person to change that, so that people do have equal access and can be heard. Shereen sees community as the foundation of how to think about this. We want our communities to be healthy and connected, and we want people to thrive in our communities.
[0:31:29] The Retired Artist: Sheila is a retired artist, dancing through life. With Cameron juggling many balls in the air, Sheila drops in to talk about feeling the music (and choreography).
[0:35:42] Move That Body: What is exercise snacking? Here’s a hint: it feels great instead of tasting great.
[0:40:18] Running Popup: Exercise continues to surprise John in a good way. There are times when he is tentative heading out for a run. Things go well on many of those occasion and he’s rewarded, body and mind.
[0:*] Flipside of the Coin: We took a good amount of time to visit an art gallery for the first time in a while. What an enjoyable experience. Thanks Butter Gallery!
Guest Information: Shereen Samuels has over 23 years of experience in DEI workplace initiatives, including change work, curriculum development, and group process facilitation. She’s worked on leadership, policy development, strategic planning, communications, board governance, and risk management. She has extensive experience in senior management and academic research. Shereen identifies as a Black, queer, first-generation immigrant ciswoman of South African heritage. She is the creator of the Meaningful Inclusion Matrix, a framework to guide organizations in becoming more inclusive.
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 68Date: May 16, 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Hillary Fitzgerald
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: We talk about an article: Live Longer With the Dishes from Blue Zones in America by Sandee LaMotte, CNN, January 29, 2023. . Residents of places dubbed blue zones share a common environment and lifestyle and they tend to live longer, often beyond 100-years-old. What do they share in common?
[0:09:55] Expanding Minds Interview: [Physical Wellness] We interview regular guest Hillary Fitzgerald about how setting goals motivates us with Physical Wellness and other things. She likes to set mini-goals that work towards a larger goal. Goals don’t need to be grandiose. Often it’s good to set small goals, achieve those, prove to yourself that you can achieve them, get that feeling of success, then set your next goal and succeed there. New success builds off an earlier ones. You start to really believe in yourself. Goals keep us disciplined and on track. Achieving harder goals has additional benefits. If she’s in a tough situation, she can tell herself, “look what you can do. You’ve done tough exercise. You can push through anything. You can also do this”, no matter the circumstances.
[0:27:40] Adventures of the Starving Artist: Cameron gives us a glimpse into remote studio recording. He talks about a project he’s working on and lets us listen in on a piece.
[0:31:41] Move That Body: We tried new activities, knowing we aren’t good at them. We ha so much fun – tennis and table tennis.
[0:35:10] Running Popup: John says thanks to an unknown guy at the gym, whose upbeat approach and dancing on the treadmill helped John sail through the end of a longer run.
[0:36:35] Flipside of the Coin: We reminisce about old-school photo booths. They were so much fun.
Guest Information: Hillary is as a lover of life, promoter of positivity and motivator of movement. She started her fitness journey in high school, gained knowledge as she went along, and eventually enrolled in CANFITPRO. She became a personal trainer & fitness coach. Hillary initially worked at a gym and then went on to start her own business and train out of her home gym . It's been 6 years now working out of her home and she loves it.
Hillary’s website: https://www.hillyfitz.com
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 67Date: May 9, 2023
Participants: John Webster, Isabelle Sinclair, Cameron Earnshaw and Sheila Webster
Guest: Chef Kay Miller
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Isabelle chats about the benefits she receives from travel. It’s fun. It builds resilience. It helps us learn from different cultures. John’s brought delicious foods into his life by experiencing them in other countries then making them back at home.
[0:10:02] Expanding Minds Interview: [Social and Physical Wellness] We welcome Chef Kay Miller for another chat. Today it’s about food, the community and social responsibly. We have a responsibility to make food a priority. Food needs to be held as a high priority, which I believe we’re failing on in our current community.
[0:24:37] Adventures of the Starving Artist: Breaking into the music scene is a challenge. Looking for agent representation is a process. Also, approaching a 30th birthday give pause for thought and a bit of soul searching.
[0:28:32] Move That Body: Spring is in the air, and bike tires are hitting the pavement. It’s fun to be biking to work again.
[0:33:12] Running Popup: A meme on different perspectives on whether a small act will have big future impact. In science fiction, there’s a fear that going back in time and doing a small act will change the future drastically, but in the present we don’t think a small act will make a difference. Why?
[0:35:07] Flipside of the Coin: Sometime when you screw up, it’s fun to just go with it. Do it with confidence!
Guest Information: Chef Kay Miller works as a local activist Guelph, Ontario. She was a founding members of the Justice for Workers branch in Guelph. After leaving that organization, she started an antipoverty coalition focusing on societal issues that cause and compound aspects of poverty. Most of her time is spent cooking for and creating initiatives to feed Guelph’s most disadvantaged people. Prior to outreach work, she was employed as chef and menu consultant for some of the busiest places in Guelph. During the pandemic she saw the true nature of people, which shook her. She decided to work within non for profit because worth cannot be measured by wealth. She sees her skills are better used working within a system for people versus a system driven by profit alone.
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 66Date: May 2, 2023
Participants: John Webster, Sammy Damaren, Cameron Earnshaw, Sheila Webster, Elise Seifert, Isabelle Sinclair and Julie Wilson
Guest: Michael Herman (Interview) and Hillary Fitzgerald (Move That Body)
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Julie and John talk about a thought-provoking social media post that says being healthy is easy, but also giving examples of many things you need to do. It’s doable, but you need a plan.
[0:09:34] Expanding Minds Interview: [Mental Wellness] Michael Herman is a leading lawyer who went through a difficult period in his life caused by mental illness. He’s a strong advocate for mental health. He saw keynote speaker Kara Hardin, Founder and CEO of The Practice Lab, at a seminar on mental health and well-being. Kara described “The Performance Paradox”. Michael chats about “strivers” in a certain context. They succeed, but can then get gripped by a sense of dread or fear wondering how they can repeat their success again. How do we break the cycle? Michael’s solution is to let go. It will be a challenge to do that. Michael also discussed the concept of enoughness.
[0:29:36] Adventures of the Starving Artist: Cameron was having a down week. He’s trying to work out of a deep hole by focusing on positive stuff going on. He’s showing up on the Ottawa music scene. For example, he was invited to work with a group doing a Bruce Springsteen tribute.
[0:33:22] Move That Body: Hillary Fitzgerald tried something new – rucking. It’s walking with a weighted backpack.
[0:37:37] Running Popup: How did feeling terrible during a workout set up a really good and upbeat day?
[0:39:41] Flipside of the Coin: A Jet Li quote: “Some talk to you in their free time and some free their time to talk to you. Learn the difference.”
Quotes and Take-Aways:
John – I use the words complex and complicated in different ways. Complicated is, “I can’t figure this out”. An example might be how to achieve Nirvana. I don’t know, because that’s a very spiritual journey and I’m not that religion. It sounds like something I can never figure out. It’s too complicated. Complex is, “There’s a lot to do”. I can work on that. I can start developing habits. Making to do lists.
Michael – A “striver” is someone who feels safe, secure and connected only when they meet or exceed expectations. You are constantly trying to meet or exceed expectorations. That drives your behaviour.
Michael – Imagine this: you’ve been praised for doing something very well. You feel that initial sense of satisfaction or accomplishment for receiving that praise, but it’s immediately followed by a sense of dread or fear. If that seems familiar to you, then you are probably what Kara Hardin would term a “striver”. For me that praise leads almost automatically to the thought, “What do I need to do next to receive similar praise again?” A striver is never satisfied or fulfilled. Instead, there are always new internal or external expectations to meet or exceed. A striver is on this fast-moving treadmill to nowhere and doesn’t know how to get off.
Michael – The performance paradox is that those qualities that allows strivers to be very successful are the same qualities that can lead to needless stress, burnout and mental dis-ease.
Michael – Imposter syndrome is the sense that we’re a bit of a fraud or a phony. People think we know everything and we feel, “No, not really”. We suffer from believing others have expectations of us that don’t meet our internal perspectives of who and what we are.
Michael – The idea of “enoughness” is that we are all enough, intrinsically and inherently. Enoughness has nothing to do with accomplishing or achieving. It’s not even about trying to be good enough. It’s something intrinsic to all of us.
Michael – How can I ever feel enough if I’m always trying to meet or exceed expectations? Those two will be in constant conflict and friction with each other. It will make it very hard for me to feel that I am enough.
Michael – When I explored what I might do about the performance paradox for myself, it involved doing something unusual. We can shift the way we relate to ourselves a little bit. Rather than trying to replace striving with something else, perhaps I could let go the part of striving that is fueled by the need to meet or exceed expectations to feel safe, secure and connected. It’s not about replacing it, but about letting go of something.
Bulletin Board Quote brought to you by John: Sure you can come over, because I’m not doing anything important.
Guest Information: Michael Herman is a lawyer with and General Counsel to Canadian offices of international law firm Gowling WLG. As General Counsel, Michael provides legal advice to the law firm, and plays many important roles within Gowling WLG. With more than 30 years of experience, he’s is also highly regarded as a strategic adviser to a broad range of clients. For example, he advises clients on mergers and acquisitions, corporate development, corporate finance and other complex business matters. Michael spent a number of years in senior executive positions at multi-national public corporations, where he was responsible for strategic planning, strategic partnerships, corporate governance and other marketing and investor relations activities.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 65Date: April 25, 2023
Participants: Elise Seifert, Sheila Webster, Cameron Earnshaw, John Webster and Stephen Seifert
Guest: Jason Schreurs
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Elise and Sheila reminisce about the vibrancy of New Delhi. We’ll have future segments about Elise’s trip to India. Sheila joined her for part of it. The traffic, the noise, the sights, the colours, the aromas, the people – they all hit the senses in a vibrant way.
[0:09:56] Expanding Minds Interview: [Social Wellness] We interview Jason Schreurs. He’s a music and mental health writer, and host of internationally renowned Scream Therapy Podcast. His book Scream Therapy – A Punk Journey Through Mental Health will be released May 1 through Mansfield Press. Jason spoke to us on Episode 55 about punk rock as a form of therapy and living with bipolar. This time he talks about the punk scene providing support and space to feel authentic and comfortable. It’s a very welcoming place for people who are marginalized. You walk through the door of a punk show and people aren’t saying, “Get out of here kid. You’re a loser.” They’re saying, “Oh cool. You’re a freak and a loser. Come and hang out with us. We all are”. Jason thought, “this is where I belong”. He knew it right away. He felt excited and validated and empowered by being at the shows. It just feels right. It feels like he’s around the people he belongs with. Jason’s always felt that punk rock saved his life. He’s heard that from others too.
[0:25:01] Adventures of the Starving Artist: Cameron gives us a glimpse of what he’s working on for a session contract. What he came up with is much different than what he imagined before he started the creative process.
[0:28:34] Move That Body: There’s not magic pill. Just get off your butt and do it. Take time to include exercise in your life.
[0:33:23] Running Popup: John had a nice surprise connected to his book, Accidentally Well. It felt great to check off one of the goals he was hoping to achieve with it.
[0:36:14] Flipside of the Coin: It’s hijacked by Elise and Stephen, who tell us how they met. We’ll get other perspectives and they jump into Flipside from time to time.
Quotes and Take-Aways:
Jason – I’ve always had the belief that punk rock saved my life. I tried to really think about that. I realized I was using punk rock and the punk rock scene as my everything. It was my place where I felt comfortable. I felt well when I was at shows. I felt I was as much as a whole person as I could be.
Jason – The punk rock community is very welcoming. It’s funny to say, but they’re actually very warm people. It’s not how people would necessarily think about punk rock.
Jason – People in all walks of life have backgrounds in punk rock. The person you see on the street who you would never guess would be a punk rocker, that person is one.
Jason – I think there’s a misconception about punk rock being very whitewashed and standardized. It’s just not like that. It’s a very welcoming place for people who are marginalized. There’s a lot of queer people and bipoc people in the punk scene [black, indigenous, and other people of color]. That to me points to the fact that it’s a supportive community. People say they feel safe there. That’s the long and short of it. You need to have a place of refuge in life.
Jason – You walk through the door of a punk show and people aren’t saying, “Get out of here kid. You’re a loser.” They’re saying, “Oh cool. You’re a freak and a loser. Come and hang out with us. We all are”. It’s a self-empowered term to say you’re a freak or a weirdo or a nerd. That’s not common in society. For me it was “this is where I belong”. I knew it right away. I felt so excited and validated and empowered by being at the shows. It just feels right. It feels like you’re around the people you belong with.
Bulletin Board Quote brought to you by Elise: I was passing a cow and it tried to head butt me.
Guest Information: Jason Schreurs is a music and mental health writer, host of the internationally renowned Scream Therapy podcast, and self-proclaimed punk weirdo living in Powell River, BC, a small coastal town on the traditional territory of the Tla’amin Nation. He has contributed to Visions Journal (Canadian Mental Health Association), Transition Magazine (Disability Alliance BC), OC87 Recovery Diaries, New Noise Magazine, Noisey (Vice), Alternative Press, and Exclaim! He’s a recent graduate of the MFA in Creative Nonfiction Program at the University of King’s College. When Jason’s not writing, podcasting, facilitating a bipolar support group, or doing other mental health advocacy work, he’s screaming into dented microphones and beating on his guitar like it’s a percussion instrument. His book Scream Therapy: A Punk Journey through Mental Health is available May 1 from Mansfield Press.
Jason’s book - Scream Therapy: A Punk Journey through Mental Health: screamtherapyhq.com
More info and the book pre-order link: screamtherapyhq.com/book
Jason’s website: jasonschreurs.com
Podcast website: https://screamtherapyhq.com/podcast
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 64Date: April 18, 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Ayesha Munir
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Elise and John discuss an article, “Regular visits to green spaces linked to lower use of certain prescriptions – study”, from the Jerusalem Post. The observational study found that frequent visits to green spaces such as parks and community gardens led to decreased use in some people of drugs used for depression, anxiety, insomnia, high blood pressure an asthma. Visiting three or four times a week was associated with lower use of mental health medications. The same effect was no observed if people looked outside from their house. It occurs to us that we often move our bodies (exercise) when we visit these spaces. We’re often walking, swimming, cycling, hiking, running, etc. We wonder whether that helps with the positive impact.
[0:09:15] Expanding Minds Interview: [Spiritual Wellness] We interview uni student Ayesha Munir, who answers our questions about hijabs. She had preconceived notions about the hijab before she started practicing her Muslim faith more. She wondered why women had to cover their bodies, but then learned about the beauty of it and how it’s not supposed to be a barrier. It’s supposed to liberate Muslim women and make the feel even more powerful, because they’re being judged purely by their actions and not by how they look and how their body looks.
[0:25:10] Adventures of the Starving Artist: Cameron has a mixed bag of things to do. He’s breaking in the new contracts he obtained recently from a lawyer. It’s a relief, because dealing with paperwork had been a hurdle to him. Now he has a sense of calm. He’s excited about helping with instrumentation on a couple songs he’s helping with.
[0:30:01] Move That Body: We came across a social media post that displayed helpful visuals of a moderate amount of different foods to eat, based on the size of your hand.
[0:35:17] Running Popup: Many Zoom or Teams calls end with a series of “goodbye” and “see you later” and “enjoy the evening” and on and on. Can we come up with a catch phrase to end these calls?
[0:36:17] Flipside of the Coin: After a not great experience at a restaurant, we chat about how to head into the next restaurant trip with a better frame of mind. We got caught up on how expensive restaurant’s have become. We hesitated in ordering more wine, or dessert for other reasons. Next time we’ll head into the experience with positive thoughts. It should improve things.
Quotes and Take-Aways:
Ayesha – This short interview will not be able to truly show the entirety of the hijab and Muslim women. There is so much more to it. Hijab means barrier or to cover in Arabic. It’s a piece of cloth that most Muslim women wear on their head. It’s meant to represent modesty and humility in our faith.
Ayesha – In a world where people are so obsessed with the hyper-sexualization of women, it’s very liberating for some Muslim women to cover their bodies and still be able to do all activities.
Ayesha – With the hijab it’s not only the things that we wear or the clothing that we have on our bodies. It’s also about how we act, how we speak and how we treat other people.
Ayesha – The first thing mention in the Quran is how we act, which is a bigger thing. We’re told to be kind, to be modest in the way we speak and not to have large egos. The hijab is very strongly enforcing how we act and then also what we wear, but that comes after. We’re encouraged to be good human beings first, before the clothing comes into play.
Ayesha – I think it’s beautiful that it helps me connect with people I don’t even know, even if it’s in passing – a smile or a small hi or hello greeting. It’s really beautiful that there’s a connectedness that people can feel when they see the hijab or other Muslim people.
Ayesha – Once you fall in love with a hijab, you understand that it’s supposed to protect you. It’s not supposed to be a barrier for you to do anything. You can still play sports. You can still get an education. You can still work. It should never serve as a barrier, but it’s more of a protection for you from the world.
Ayesha – I had preconceived notions about the hijab before I started practicing my Muslim faith more. I always wondered why women had to cover their bodies, but then I learned about the beauty of it and how it’s not supposed to be a barrier. It’s supposed to liberate us and make us feel even more powerful, because I’m being judged purely by my actions and not by how I look and how my body looks.
John – If someone has a preconceived notion that you are weak and you respond by being kind, that may reinforce their preconceived idea, which is totally wrong to me, because I believe being kind and courteous is strength.
Bulletin Board Quote brought to you by Elise: We’re pretty much house plants that are a little more complicated.
Guest Information: Ayesha Munir is a first year student at the University of Waterloo, in the Arts and Business program. She’s majoring in legal studies and hoping to minor in human rights. She’s currently a part of the UW Legal Studies Society as well as UW Raising the Roof. Ayesha has a part-time job and is on the City of Kitchener’s Anti-Racism and Equity Committee. In her free time, she enjoys working out, reading and spending my time outside in nature.
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 63Date: April 11, 2023
Participants: John Webster, Isabelle Sinclair, Cameron Earnshaw, Sheila Webster and Elise Seifert
Guest: Hillary Fitzgerald
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: We welcome new regular co-host Isabelle Sinclair. She introduces herself to us – from playing basketball in her youth, to university life.
[0:10:59] Expanding Minds Interview: [Physical and Mental Wellness] We interview regular guest Hillary Fitzgerald in the areas of Physical and Mental Wellness. Hillary and her clients feel improved mental health from working out and moving that body. Exercise is a stress reliever. It helps you sleep better. It improves our mood. It does not need to be intense movement. Activities like going for a walk do a wonderful job. Consistency is important. It helps to make it social, with people encouraging each other. Getting through hard workouts makes us feel resilient. It reminds us that we can do hard things and get through them. For many, the way exercise makes us feel mentally is the most important aspect of it.
[0:32:20] Adventures of the Starving Artist: Cameron teaches music students of all ages. One of his adult students lit up when Cameron started to play the blues on the guitar-amp setup he put in place for himself, for the first time.
[0:36:21] Move That Body: Drinking water is important. Sheila found out that using a travel tea steeper was a good way to add a bit of flavour, which in turn had her drinking more water.
[0:39:57] Running Popup: John’s approach to wellness doesn’t need to be formal. There’s different ways to approach (1) identifying areas of wellness; (2) identifying activities that foster these areas; and (3) checking in from time to time.
[0:41:33] Flipside of the Coin: The stolen diaper bag incident.
Quotes and Take-Aways:
Isabelle – I learned a lot about myself throughout the process of playing sports and I wouldn’t change a thing, because it was so integral into how I am as a woman now.
Isabelle – Playing sports is such a good way to build character and to develop skills that translate into your future life and career goals.
Hillary – I see all the benefits that exercise has. I see it in myself and I see it in my clients. They might be stressed with their job. They come in and do a workout. They’re instantly less stressed when they got there.
Hillary – Exercising consistenly is key, especially for your mood.
Hillary – I don’t think anyone is doing everything, because everyone has a life. If we take a break and not be so hard on ourselves, we can try to start small. That’s a good way to approach getting back into shape.
Hillary – Sometimes workouts can look very daunting. We think, “I don’t know if I can get through this.” You’re able to push through. Then once you’re done, whatever your day looks like, or whatever you have going on in your life, you can push through a little easier because you’ve done that.
Hillary – I often say, “we can do hard things”. I even shout it out sometimes.
Hillary – Most of my clients say that they’re coming to workout or move their body because it helps their mind. It helps them mentally. It helps them deal with stress. It makes them feel better. It makes them confident. It makes them have a better day.
Cameron – Sometimes it’s referred to as G-A-S: guitar acquisition syndrome. Most of the guitarists I know have suffered at some point.
Cameron – It was nice. I needed that – finding joy in the way you made a difference in someone else’s day.
Bulletin Board Quote brought to you by Cameron: He had a wicked case of “gas”, which is not what you think.
Guest Information:
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 62Date: April 4, 2023
Participants: John Webster, Julie Wilson, Cameron Earnshaw, Elise Seifert and Sheila Webster
Guest: Chef Kay Miller
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Julie and John discuss an article: “What the longest study on human happiness found is a key to a good life”, by Robert Waldinger and Marc Schulz. There is a strong co-relationship between deep relationships and wellbeing. Taking time to reflect on relationships is rewarding.
[0:12:32] Expanding Minds Interview: We ask Chef Kay Miller about food in the context of respecting the environment. Our discussion touches physical, environmental, social and economic wellness. We have all vegetables, fruits, spices at our disposal these days. We’ve never been in a position like this in all of history, yet there’s constantly this discussion on food insecurity. Food is expensive. We have very little time. Home cooked meals are more expensive, more time consuming, but vastly more nutritious for you. However, it’s more difficult to prepare and afford them. We need to find ways to overcome this. We need to move back to more simple roots, looking at more sustainable practices, such as companion planting, replenishing the soil.
[0:28:12] Adventures of the Starving Artist: Cameron’s friend Meghant is working on a cool sound design project.
[0:32:19] Move That Body: 6 tips to motivate you to keep working out regularly. A social media post found on “verywell”.
[0:37:51] Running Popup: John finished his run feeling good while thinking about Canadian voices he enjoys hearing.
[0:39:06] Flipside of the Coin: John pulls another from his quote list, this time by Sigmund Freud: “One day in retrospect, the years of struggle will strike you as the most beautiful”. We talk about that being our experience.
Quotes and Take-Aways:
Chef Kay – It’s a beautiful time in our history. We have all vegetables, fruits, spices at our disposal. We’ve never been in a position like this in all of history, yet there’s constantly this discussion on food insecurity. We have all of these vegetables and fruits and things at our fingertips, yet we are not able to access them.
Chef Kay – Eating healthy is definitely based on socio-economic status. Everyone is aware that eating healthy is good for them, but there are factors that stop them from accessing that. The major one is wealth and income disparity. Food is expensive. We have very little time. We live in a hyper-industrialized time when individuals are working two jobs. We don’t have time to grow our food, to process our food, to cook healthy meals anymore. In fact we’ve been so far removed from that process that our understanding of basic cooking principles is completely gone.
Chef Kay – We need to move the process back to more simple roots, looking at more sustainable practices, such as companion planting, replenishing the soil and other simple things that were done forever but do not fit into our current model, which is very much a capitalistic model. We’ve exploited everything from nature to people, which comes to the point of the time constraints. We’re exploiting people’s time, their family life their outside life, and then in addition we’re exploiting the world around us. We’re just taking from the soil so the food doesn’t contain those nutrients if we do get to them.
Chef Kay – Companion farming is a term that refers to thoughtful planting. It’s a beautiful concept. All plants can assist each other in some regard. Some plants deter pests. Some plants create ground cover to protect roots from the sun. They can all work around each other. There are several variations in all cultures around the world of what to plant with each other to help each other grow.
Chef Kay – We’re learning now that home cooked meals are more expensive, more time consuming, but vastly more nutritious for you. However, our society has moved to the point where it’s more difficult to process the food, in the sense of taking the raw ingredients and making it into a meal. It’s not cost-effective.
Bulletin Board Quote brought to you by Cameron: After the big KaBOOM, maybe there was an ear-ringing tinnitus effect?
Guest Information:
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 61Date: March 28, 2023
Participants: John Webster, Elise Siefert, Cameron Earnshaw and Sheila Webster
Guest: Ciara Fletcher (Interview) and Kay Miller (Move That Body)
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Elise chats about non-violence, which falls within the Yamas of Yoga. It extends beyond physical violence towards others. It includes treating others without kindness – how we treat others and ourselves.
[0:10:59] Expanding Minds Interview: [Life Choices] We interview Ciara Fletcher in the area of life choices. It’s our third interview with University of Waterloo students. We chat with Ciara Fletcher, who’s at an interesting time in her life. She’s thinking about career options, including pros and cons she sees with different choices. She’s part of a co-op program and keeping an open mind as she experiences different jobs in that program. John explores a backward-looking approach with Ciara. He asks what she hopes her ideal work-balance might look like years from now, and whether that should be a consideration now when she’s considering career options.
[0:27:53] Adventures of the Starving Artist: Cameron noticed a parallel between life and musical concepts relative majors and minors. Music feels upbeat with one and gloomy in the other. Depending on your perspective in life, maybe you have all the right notes but you’re aiming in the wrong key.
[0:31:42] Move That Body: Chef Kay Miller enjoys kayaking. It’s good exercise. It can be peaceful when enjoying nature in quiet. There’s a rush when kayaking in rapids.
[0:36:47] Running Popup: John shares a secret he’s been keeping. One of his goals in writing his book and putting out this podcast is to help younger people avoid mistakes he made and regrets.
[0:39:18] Flipside of the Coin: Sheila heard a story about someone doing a good deed and looking forward to seeing happiness in the person she helped. Instead that person was accusatory and furious. Things often don’t turn out the way we expect.
Quotes and Take-Aways:
Elise – I always thought of violence as aggression, but from learning about the limbs of Yoga – any way where you treat someone without kindness is violence. Even thinking about another person in a negative way can be sending violence towards them, which I didn’t think about.
John – When you send positive thoughts to other people, it can change the way you not only act towards them, but the way you see them acting towards you.
Elise – Our teacher challenged us to consider how we send thoughts to ourselves. I never thought about that before. I never think about how I treat myself mentally. I never thought that I should be sending positive thoughts to myself as well.
Elise – Non-violence towards yourself is such an important part of this limb of Yoga. It’s something that I need to practice more. I think a lot of people would say they need to practice this more.
Ciara – The first factor I’m thinking about when it comes to career options is where the co-op program will take me. I’m a very open person. I think it would be close-minded to say, “I’m doing 5 co-op placements, but I’m not going to work at any of these. I’m going to law school.” If I enter a co-op and love the work environment and my day-to-day tasks, why wouldn’t I explore that further?
Ciara – Our interests can change often. I go back and forth before different scenarios. This time next year I might have a whole different outlook on my future. That’s a big factor. My interests and letting the doors open for co-op.
John – It’s something people can throw in the hopper when thinking about career options. Instead of thinking I want to get a career and then see what happens, why not think about where you want to end up in terms of how much time you want to spend working in a week, and how much time you want to save for family, friends, exercise, etc. Then ask yourself whether the career you’re thinking of matches where you want to end up.
Cameron – The parallel between relative majors and minors to life is that depending on your perspective, maybe you have all the right notes but you’re aiming in the wrong key.
Bulletin Board Quote brought to you by Sheila: Did you not want to then take that wallet, shred it with scissors and take the money?
Guest Information: Ciara Fletcher is a third-year student at the University of Waterloo in the Honours Legal Studies program. Additionally, she has two minors in Philosophy and Sociology, and is part of the co-op stream which has been key in kick-starting her career as a student. Ciara often thinks about her future, career goals, and aspirations which leads to many questions about what the end-result will be of her studies. Ciara uses her current co-op experiences as a tool to see where her interests lie.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 60Date: March 21, 2023
Participants: John Webster, Elise Siefert, Cameron Earnshaw and Sheila Webster
Guest: Fiona Leahtam (Interview) and Simon Phillips (Move That Body)
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: The less you wash your clothes, the less water you use. The less detergent is used. What are some rules of thumb for how many time to wear different types of clothes before washing?
[0:9:35] Expanding Minds Interview: [Physical Wellness] Like John, Fiona Leathan had goosebumps when listening to Episode 73 of Marathon Talk (from 2011), when hosts Tom Williams and Martin Yelling recorded 6 minutes at the start line before running the Comrades Marathon in South Africa. You could feel it’s a special event. John became entranced with Comrades, which is an ultra-marathon in South Africa run between Durban and Pietermaritzburg. It’s either 87 km or 90 km, depending on whether it’s an “up” or “down” year. The race was started by World War I veterans in South Africa as a tribute to fallen comrade who lost their lives during World War I. Over time, it became a long-distance running race of legend. Fiona ran Comrades in 2019. She tells us about her amazing experience.
[0:34:25] Adventures of the Starving Artist: Cameron took part in a song writing circle, where musicians meet, greet and shop songs they’re working on and getting feedback.
[0:38:26] Move That Body: Simon Phillips coaches a couch to 5K jogging program. It’s a rewarding experience for participants and coaches.
[0:45:29] Running Popup: John is grateful to Tom Williams and Martin Yelling of Marathon Talk Podcast. They contributed much towards his wellness journey and breakthroughs.
[0:50:36] Flipside of the Coin: It’s fun to laugh at ourselves. John laughs when others poke fun because his thrift shop hoodie was probably a hand-me-down from a primary school student.
Quotes and Take-Aways:
Fiona – At exactly 12 hours after the cock crows to start the race, there will be someone the other end who fires a starting pistol. At that moment the finish line will be closed. If you’re one second away, even in the finishing straight, you will not be allowed to cross that line. The moment that gun fires the whole stadium goes silent. Those people who have run those 87 kilometres and didn’t quite make it, you just see some fall on the floor to their knees. It’s such an emotional time.
Fiona – Half of the competitors in the Comrades Marathon finish in the last hour.
Fiona – Comrades is the one day participants can ask anything of anybody. They will go out of their way to help.
Fiona – They’re like a sweeper bus. They try and persuade you to drop out. They’re for people who are dropping out of the race. They would tempt you buy saying, “Come and get on the bus. We can take you straight to the end.”
Fiona – That was my entire strategy, that every step I took would be a step closer to the finish on that day. I am going to just keep moving forward.
John – It’s one of the best lessons about long distance running for me. You learn that you can do more than you think you’re capable of doing, and that if you can push through those hard times you build confidence in life generally, because it hurts. You really are pushing through. It really is a struggle. Yet we find out that we can do it, something we didn’t think we could do.
Fiona – Bruce Fordyce is the nine times winner of Comrades. He said to me a couple days beforehand, “On that race what you will do is you will meet your own hero, and it will be you.” That rang so true when I was going through that time that really dark patch and I came out of it. I thought about his words. Getting through that and carrying on was life changing.
John – I’ve had bad days running marathons. A couple were very bad. At the time it’s so hard not to quit. There’s all this self-doubt. Here we are, we’re together people. We can train for months and do all our training and you’d think that everything is going to work according to plan. But still running teaches you that it’s tough and it’s hard. When you look back you’re the only one who knows what that was like and how hard it was. You can say to yourself. I went through that and I did it
John – For most of the activities we do in life, you don’t know how strong that little voice in your head is that is saying, “You can’t do this. You can’t do this.” That is such a strong voice and it’s so hard to ignore, but you find a way through.
Bulletin Board Quote brought to you by Cameron: It’s a bit strange. It’s about cannibalism.
Guest Information: Fiona Leatham, lives in North Shropshire, England. She works for the Local Authority (the local council), in organisational development. Her helps with staff wellbeing, staff benefits and staff training and development. She’s a Coach in Running Fitness in her spare time, helping to run a local running club with approximately 130 members.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 59Date: March 14, 2023
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Scott Williams
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: It’s nice to wear clothes that feel good, look good and last. It also helps with economic and environmental wellness. We spend less money on clothes over time and the industry uses up less resources. Sheila and Sammy love Aritzia and Lululemon.
[0:11:01] Expanding Minds Interview: [Social Wellness] We interview Scott Williams about how straight people can be allies to 2SLGBTQ+ rainbow community. Scott likes the axiom Diversity is a fact and inclusion is an act. Spectrum encourages people to think about allyship as a verb. It’s an action. If inclusion is action, then anti-racism must take that a step further. Sometimes they talk about is working not just to be an ally, but working to be an accomplice. If you’re an ally, then you’re allied to a cause which is really great, but an accomplice is out there in the trenches fighting alongside marginalized groups like black, indigenous or racialized people, or 2SLGTQ+ folks.
[0:27:54] Adventures of the Starving Artist: It’s easy to see music as a job and lose sight of the joy that music brings. Cameron took time to rekindle the joy.
[0:31:15] Move That Body: We enjoy listening to music or podcasts while working out.
[0:38:00] Running Popup: What comes first, feeling lucky or being lucky? Your outlook can change your experiences.
[0:41:15] Flipside of the Coin: John scratched his head when he saw a headline that said, “Study shows most young adults are tired of being adults”.
Quotes and Take-Aways:
Scott – An axiom I’ve come to love is Diversity is a fact and inclusion is an act. We encourage people to think about allyship as a verb. It’s an action. It’s work that’s done on an ongoing basis. If inclusion is action, then anti-racism must take that a step further. Sometimes we talk about this as working not just to be an ally, but working to be an accomplice. If you’re an ally, then you’re allied to a cause which is really great, but an accomplice is out there in the trenches fighting alongside marginalized groups like black, indigenous or racialized people, or 2SLGTQ+ folks.
Scott – Privilege is when people experience an actual or perceived advantage because of some trait that we have. It’s usually something arbitrary that no one has control over, but it leads them to having to work less hard to achieve the same outcomes as other disadvantaged groups. When we’re thinking about systemic racism or other systemic barriers, what equity seeking groups are asking the majority to do is just be aware of the privilege they might have and spend time reflecting on that to understand why others might be having a different experience.
Scott – I think the more progress we make the more backlash there is and we have to remain vigilant, because we have seen how easy it is to slide backwards and for rights to be taken away.
John – I have a better sense now that I can’t just sit back and hope for the best and wish things didn’t happen. Somehow I need to try and find ways to help break down the system of oppression instead of just saying “hey everyone you’re welcome and I don’t have any biases one way or the other”.
Scott – We’re all human. We all make mistakes. Often when we are called out on something the first reaction is to become defensive and say something like “I didn’t mean it like that” or “that wasn’t my intention at all”. Those kinds of reactions put the emphasis on the wrong person in the interaction. The attention is being refocused on how the person who has done something offensive is feeling, rather than on the harm that may have been done to the other person.
Scott – If we accidentally misgender someone or use a transgendered person’s dead name, then making your apology into a big scene is both really embarrassing for the trans person who’s been misgendered, and it also puts them in the position of having to comfort the person who just made the mistake. It’s usually better to say fairly quickly “oh I’m sorry I meant she” and move on.
Scott – I agree that educating yourself is the first key step. There are other things people can do to be allies to 2SLGBTQ+ people. You can patronize businesses you know are owned by queer folks, and not patronize businesses that you know are not affirming to queer folks. You can ask rainbow people who they’re voting for in an election and why they are voting for that person. You can seek out the voices of queer people. If you spend time on social media then make an effort to follow queer folks an pay attention to the issues they’re talking about, then use your own platform to amplify their voices. If you’re in a meeting, think about who is not at the table. Is there a 2SLGBTQ+ person there, a black person or an indigenous person? If they’re not present, you can make an effort to hold space for them. Take a moment and ask, “if that person was here, what would they think about this issue?” Don’t then speak for a marginalized group, but be aware of who’s not present then maybe seek out feedback or opinions that would help to inform decision-making later.
Scott – If you call yourself an ally and then vote for a candidate or a party who will take away the rights of 2SLGBTQ+ people if they could, that’s not being allyship.
Bulletin Board Quote brought to you by the media: Most young adults are tired of being adults.
Guest Information: Scott Williams holds a BA in English Language & Literature from Wilfred Laurier University, and a diploma in Film Production from Vancouver Film School. He completed certificates in Diversity & Inclusion Fundamentals and Anti-Racism with the Canadian Centre for Diversity & Inclusion. He is a graduate of the Engage!KW program from the KW Community Foundation. Prior to SPECTRUM, Scott served as the Communications & Development Coordinator at KW Counselling Services where he was part of the OK2BME Team. He volunteered as a member of the City of Kitchener Mayor's Task Force on Equity, Diversity & Inclusion, the Children and Youth Planning Table Communications Advisory Committee, the Mental Wellness Network of Waterloo Region, and on the Breaking the Silence working group of the Rainbow Community Council. In his time at WLU, Scott served as Co-President of GLOBAL (Gay, Lesbian Or Bisexual At Laurier) and as a member of Laurier's Sexual Diversity Committee -- the antecedents of the Rainbow Centre. Scott was one of a small group that organized the first Pride Prom in Waterloo Region in 2003. He has previously volunteered with the Rainbow Reels Film Festival, and as a member of SPECTRUM's Board of Directors.
SPECTRUM (Waterloo Region’s Rainbow Community Space): https://www.ourspectrum.com/
Instagram @SpectrumWaterlooRegion
Spectrum Waterloo Youtube Channel: https://www.youtube.com/channel/UCEf0IGt_3nyZ6hOJSTW8unQ
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 58Date: March 7, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw, Sheila Webster, Elise Siefert, Isabelle Sinclair and Julie Wilson
Guest: Linda Kenny
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Elise and John chat about an article on 8 myths about diet, exercise and sleep: (1) popular diets are everywhere, so they must work; (2) it’s okay to take your smart phone to bed; (3) social media can inspire you to diet and exercise; (4) hitting the snooze button helps you get more sleep; (5) you can lose belly fat with crunches; (6) it’s best to stay in bed with eyes closed when you can’t sleep (7) I have to work out or diet all the time to change my body type; and (8) bodybuilding supplements advertised on social media really work. These things are all incorrect.
[0:12:03] Expanding Minds Interview: We interview CEO Linda Kenny of KidsAbility, a leading provider of children’s rehabilitation services in Waterloo Region and Wellington County. It delivers great opportunities for families to see what kids can achieve. Linda introduced us to KidsAbility on Episode 48. This time she talks about innovations. It pays to always be looking for better ways to help children and families. With recent changes in the world, KidsAbility faced a combination of extra referrals and a lack of staff. It was an imperfect storm. It forced their people to think about how they could come up with new and innovative ways to meet the needs of kids, because if they continued to provided services the way they had in the past, then they were never going to make their way through the wait list and they would never get the kids through who they need to see. Not serving kids and families was simply not an option. Incorporation virtual services became a necessity. They gave new ideas ways to grow, which led to innovations.
[0:27:00] Adventures of the Starving Artist: Cameron’s feeling less down than last week. He’s anticipating March and many new releases coming soon, including a short file where his jazz music will make it’s debut.
[0:30:37] Move That Body: Elise feels strong after completing a six-week weight training program. She talks about it.
[0:37:16] Running Popup: John is feeling self-doubt and his ego is making him question himself. He’s working through it.
[0:41:13] Flipside of the Coin: Sheila surprised John, showing him a new dress. John said the wrong thing. Now what?
Quotes and Take-Aways:
Linda – Some change was driven by necessity as we entered into the spring of 2020. Like every other person and organization and employer and service, we really had to come to a screeching halt and figure out how we could change how we were delivering services, because not serving families was simply not an option.
Linda – There are lots of reasons why we needed to have kids come in centre and be seen in person during Covid. We were lucky in the sense that we were deemed a health service and we could start to bring people in. Nobody knew a whole lot about Covid at that point in time, so we were super cautious and considerate about how we could do that in a way that kept our staff, kids and families safe. I’m really proud of our record in that.
Linda – We now have what I would call a hybrid model of service delivery. Some kids are being seen virtually. Some kids cannot and are being seen in person. Some kids are doing a combination of that, where they might have a couple of visits done over screen, then they come into centre for an assessment.
Linda – I think our most recent data is about three-quarters of our visits are in-person and about a quarter are virtual. I think it’s going to stay that way. That’s a big shift in the last couple years. I think that ratio is the right ratio.
Linda – I think it’s great for families as well. We take our leads from families. Clinicians will definitely provide clinical recommendation, but for some families loading kids into strollers and getting onto public transport, or loading kids into cars and getting to a site in Kitchener or Cambridge or Waterloo or Guelph isn’t the easiest thing to do, especially in the winter or on horrible rainy days. We found that in some cases a hybrid approach is way better for families.
Linda – Not always but sometimes we find more engagement on the whole family in the session when it’s being done virtually, whereas perhaps on an in-person visit then one person attends. We’re trying to find the best of all worlds in all of that. It’s something we would not have even imagined three years ago.
Linda – We started facing a combination of extra referrals and a lack of staff. It caused an imperfect storm. That forced us to start to think about how we could come up with new and innovative ways to meet the needs of kids, because if we do it the old way and try to do services the way we’ve already done services, then we’re never going to make our way through the wait list and we’re never going to get the kids through who we need to see.
Cameron – It’s amazing how much better you feel when you turn off the news for a couple of days and just focus on your own corner of the world, and all the ways you can make it a little brighter and a little better.
Bulletin Board Quote brought to you by Sheila: People won’t be taking sides. Everyone will be taking my side.
Guest Information: Linda Kenny is the Chief Executive Officer of KidsAbility Centre for Child Development. KidsAbility is a leading provider of children’s rehabilitation services in Waterloo Region and Wellington County. Prior to her appointment to KidsAbility in April 2013, Linda was CEO of the Ontario Association of Children’s Rehabilitation Services, the provincial umbrella group representing all 20 Children’s Treatment Centres. A Social Worker by profession, Linda has worked extensively the community services sector, having held positions with SCI Ontario, March of Dimes Canada and Independent Living Services of Simcoe County. She has built considerable experience in service delivery, client affairs, government relations and community and organizational development. She’s dedicated to improving the lives and experiences of those who benefit from community services. Welcome Linda.
Website: KidsAbility
Website for the Foundation (including donation link): KidsAbility Foundation
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 57Date: February 28, 2023
Participants: John Webster, Elise Siefert, Cameron Earnshaw and Sheila Webster
Guest: Hooriya Rizwan
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Elise noticed something intriguing about buddhist temples when she backpacked through Asia – many include outdoor spaces, flora and fauna on the spiritual sites.
[0:0 9:30Expanding Minds Interview: [Balance] We enjoy hearing from people about the activities they balance at different ages and stages in their lives. We interview Hooriya Rizwan, a second-year university student. In addition to full-time studies, Hooriya has multiple jobs, she’s a full-time club member with a pre-law women’s group, she does volunteer work for that club, and separate volunteer work at a women’s center, she trains volunteers and she performs research for a professor. She sees it as being supportive of the younger version of herself, who did not know she could be at the position she’s at right now and that she’s capable of managing all these things, and having good grades, and having a solid plan for what she wants to do in the future.
[0:23:37] Adventures of the Starving Artist: Cameron had a rough few weeks in combat with a bout of depression. The news world is a big part of it. He’s feeling the weight of the world is hitting him. He’s feeling for Ukraine (war), Ohio (train derailment with contamination), Turkey (earthquake), and U.S. (multiple mass shootings). Everywhere he looks it seems like things are bad. His strategies he employs don’t seem to be helping the way they often do.
[0:28:23] Move That Body: We start a series of Let’s Be Well Together etiquette rules for the gym – using in a gym in a way to help each other.
[0:34:31] Running Popup: John explains why we have the word “together” in the title Let’s Be Well Together.
[0:36:19] Flipside of the Coin: We came across a great article about what keeps us up when we look at our phones before bed or during the night.
Quotes and Take-Aways:
Hooriya – [Speaking about the many actives she performs] It’s more about being supportive of the younger version of myself, who did not know that I could be at the position she’s is at right now and that she is capable of managing all these things, and having good grades, and having a solid plan for what she wants to do in the future.
Hooriya – I tend to take every second weekend to hang out with friends. I dedicate a day to spend time with friends and family, because that is very important to me as well so that I don’t burn out.
Hooriya – In the mornings I have a routine where I journal. At night I tend to read for 30 minutes, because it calms down my mind and lets me reset. Most weeks, if it’s not a heavy week, I take Sundays off. I don’t look at emails. I don’t look at schoolwork. I just reset. That’s when I clean and get everything done that I need to for my mental health.
Hooriya – I don’t want to have a floppy sleep schedule. That’s not like me. I like waking up early and getting to sleep early. I’m going to take the next few days to relax and get back into my sleep schedule so that I’m not tired and constantly burned out.
John – I heard a sleep expert say things in a concise way: “Look, it’s very simple. If you think of anything you do in your life – any activity – anything at all – you’re worse at it if you didn’t get enough sleep, so get enough sleep.”
Bulletin Board Quote brought to you by Sheila: Is anyone else hearing this? Am I going crazy?
Guest Information: Hooriya Rizwan, is a second-year Legal Studies student with a minor in Communication at the University of Waterloo. She currently works two jobs, one where she teaches kids soccer and the other as an Undergraduate Research Assistant for Professor Naila Keleta-Mae for her Black and Free project. Hooriya volunteers at the Women Center in a Marketing role and WomenInPreLaw as a social media research assistant. During November and December last year, she had three jobs which she balanced while being in a club, studying full-time and volunteering at a Daycare. She plans to attend law school and become a family lawyer specializing in divorce and/or adoption.
Women In Prelaw University of Waterloo Instagram: @womeninprelawuw
Connect with Let’s Be Well Together Podcast:
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle and Julie
Let’s Be Well Together Podcast - Episode 56Date: February 21, 2023
Participants: John Webster, Julie Wilson, Cameron Earnshaw and Sheila Webster
Guest: Rev. Anne Anderson
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Julie and John talk about how little water we need when we’re forced by circumstances to ration it. It reminds us to use less in everyday life to help the environment.
[0:9:30] Expanding Minds Interview: [Sprititual Wellness] We interview Rev. Anne Anderson in our effort to speak with people of different religions, outlooks and beliefs and open eyes to the things we share in common. Rev. Anne chats about Lent and things people do to celebrate it. This year Lent runs from Feb 22 to Apr 6. Lent means lengthening in old English. It recalls the lengthening of days as days get longer as we enter Spring. In times past, it was preparation time for Easter, when there were traditionally lots of baptisms. Many people think about repentance – turning away from things that are not good. Others focus on new growth, which echoes hope. There’s more to it than fasting or giving up things we like for a time. Some people take something on (like a new practice), or give their time, or donate to a charity, or do something for themselves. It’s often rooted in practice, like reading a devotion, spending more intentional time in prayer or silence or mediation. There are many ways to approach it.
[0:23:57] Adventures of the Starving Artist: Second-guessing during songwriting leads to a graveyard of unfinished songs. Cameron is making progress getting over it, then get past that sequence.
[0:28:54] Move That Body: It’s great when you get to use your favourite machine at the gym.
[0:33:06] Running Popup: John got hit by negative thoughts, getting bummed out by the polarization he sees in our world.
[0:*] Flipside of the Coin: We’re in wedding prep mode for a son. We chat about what we’re up to and remember a speech at our own wedding that should never have been made.
Quotes and Take-Aways:
John – Environmental wellness is an important contributing factor to my overall wellness. I’ve become passionate about it. I believe that if we are not past the point of no return, then we are right on the edge. We must protect the planet we are living on.
John – Watching the show “How the Universe Works” made me realize how unbelievably unique the earth is. It is unbelievable what combination of factors makes our planet livable. We need to appreciate how lucky we are to be on this planet. Let’s not blow it.
Rev. Anne – Lent means lengthening in old English. It recalls the lengthening of days. We’re getting into Spring and our days are getting longer. It was also the preparation time historically for Easter. People would prepare for baptism. On the eve of Easter there traditionally a new fire, a great big celebration and lots of baptisms.
Rev. Anne – Sometimes people give up something for Lent. Some people take something on. They might take on a new practice, or they decide to do something for the 40 days. I’ve heard of people putting a box in their house and they declutter 40 things, one every day, or they give 40 things to a food bank – one every of the 40 days of lent. It’s often rooted in practice: reading a devotion or spending more intentional time in prayer or silence or meditation.
Rev. Anne – A devotion is a short reading that might be focused on a text, or a series of texts, and might ask a question or to journal after you’ve read it. It might provide a prayer that’s centered on the reading. You read something and then do an act to accompany it. There are many ways to do it.
Rev. Anne – In connection with Lent, many people talk about repentance, so turning from ways that are not healthy or good. To repent is to turn. That is definitely an overarching theme for many folks, along with reflection. Lately I’ve been hearing a lot of folks focusing on new growth. I’m really excited to hear people connect Lent with new growth. For me it echoes Spring and hope. Easter brings a wide-open hope. Lent brings almost like tiny shoots of hope.
Bulletin Board Quote brought to you by Sheila: You’re just like uuuurrrrghhh, that is so bad.
Guest Information: Reverend Anne Anderson is a Community Pastor at Martin Luther University College in Waterloo, Ontario. Reverend Anne pastors a community called thirdspace_. She’s a mom to two fantastic kids, a partner to a great husband and a student. She’s a Phd Candidate in Human Relationships, specializing in Pastoral Leadership. She’s researching transformational leadership and emergent faith communities. A current focus is food insecurity and students during the pandemic. She calls Waterloo home and has been grateful to travel and work in the U.S., UK and Africa over the years. She loves to read and play music and do boot camp with great friends.
Thirdspace_ website: https://luther.wlu.ca/worship-and-music/thirdspace.html
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 55Date: February 14, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Jason Schreurs (interview) and Hilary Toth (Move That Body)
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: Sheila and Sammy talk about the benefits of decluttering, after reading an article by Iris Benaroia called, “A valuable lesson in organization” (National Post). Clutter causes anxiety and even brain fatigue. For some people, decluttering improved relationships. Some couple became more emotionally connected, because they left behind anxiety and started living in a better environment.
[0:10:34] Expanding Minds Interview: [Mental Wellness] We interview music and mental health writer Jason Schreurs. He hosts internationally renowned Scream Therapy Podcast. His book Scream Therapy – A Punk Journey Through Mental Health will be released May 1 through Mansfield Press. He lives with bipolar. For Jason, punk rock has always been a form of therapy – a way to feel that he belonged. In Jason’s experience, punk rock is about supporting each other and picking each other up. He learned when researching his book that therapy can be punk rock, in the spirit of resistance, rebellion, and going against the grain. He talked to counsellors, psychiatrists and therapists who do not take a top-down approach. Instead, they say things like, “Look there’s no hierarchy here. We’re supporting each other. I’m a trained professional, yes, but my role in this is to help you thrive and live your best life.”
[0:28:49] Adventures of the Starving Artist: Cameron met up with Grant Gimpel (Shy Harry and Pilot Project). They took I a jazz show where a bass player used an octaver pedal to great effect. He was on fire.
[0:32:19] Move That Body: Hilary Toth tells us about fun times playing volleyball.
[0:37:36] Running Popup: The song Dreams by the Cranberries came up when John was on a long run. The line about her life changing every day, in every possible way, hit him in a really great way. He reflected on changes in his life for the better. It felt good.
[0:39:56] Flipside of the Coin: John has a tendency to obsess, including to prep for a marathon. They were both surprised when he didn’t do that before the last one. It allowed them to enjoy the vacation in the week before.
Quotes and Take-Aways:
Jason – For me, punk rock has always been a form of therapy; a way to feel that I belonged; a way to feel right in the world. I honestly didn’t really feel comfortable in my own skin through my life. Finding punk rock when I was 14 totally made sense to me and became a way for me to placate myself, to soothe, to have energy, to get stoked and excited about things. It basically provided me with an anchor of where I could pull my energy from.
Jason – One of the things I found when researching and writing the book [Scream Therapy – A Punk Journey Through Mental Health] was that therapy itself is also punk rock. Therapy tends to be thought of as being traditional and conservative and status quo. In fact there are therapists and forms of therapy and approaches out there that are very much punk rock. When I say punk rock, I mean in the spirit of resistance, rebellion, going against the grain, and that empowerment that comes with being different.
Jason – Everything I learned, I learned it from punk rock. That includes learning about sexism and racism and homophobia and transphobia and all these things that are so important for people to learn, especially when they’re young. I had the benefit of learning this stuff quite young even though these issues weren’t as prevalent in society.
Jason – Myself I live with bipolar. I don’t use the word disorder. I don’t like thinking of myself as being sick. When I wake up in the morning, I’m a person who lives with bipolar. It’s not an illness or disease. To me it’s part of my life.
Jason – I talked to counsellors, psychiatrists and therapists for the book. What a lot of them are bringing it down to: Look there’s no hierarchy here. We’re supporting each other. I’m a trained professional, yes, but my role in this is to help you thrive and live your best life. Feel as alive as you can with the condition that you’ve got.
Jason – Punk rock is all about supporting each other and picking each other up of the floor. When you’re in a mosh pit, you pick the person up.
Bulletin Board Quote brought to you by Sammy: You are such a boy! OMG
Guest Information: Jason Schreurs is a music and mental health writer, host of the internationally renowned Scream Therapy podcast, and self-proclaimed punk weirdo living in Powell River, BC, a small coastal town on the traditional territory of the Tla’amin Nation. He has contributed to Visions Journal (Canadian Mental Health Association), Transition Magazine (Disability Alliance BC), OC87 Recovery Diaries, New Noise Magazine, Noisey (Vice), Alternative Press, and Exclaim! He’s a recent graduate of the MFA in Creative Nonfiction Program at the University of King’s College. When Jason’s not writing, podcasting, facilitating a bipolar support group, or doing other mental health advocacy work, he’s screaming into dented microphones and beating on his guitar like it’s a percussion instrument. His book Scream Therapy: A Punk Journey through Mental Health is available May 1 from Mansfield Press.
Link to Scream Therapy Pocast website: https://screamtherapyhq.com/
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 54Date: February 7, 2023
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Isabelle Sinclair (Interview) and Jason Schreurs (Move That Body)
Start times and Segment Segments:
[0:00:35] What’s On Your Mind: An environmental social media post – 5 tips for a healthier you or planet. It’s more expensive and time consuming to eat healthy and choose organic. We make a pitch to spend both on eating healthy. There are opportunities to eat healthy and care about our planet.
[0:09:37] Expanding Minds Interview: We interview Isabelle Sinclair about stressors she faces as a university student: grades, chasing co-op placements, comparing herself to others. Social media and the grinding mentality of students that can be toxic at times. Fortunately, Isabelle’s developed approaches and perspectives that help her navigate the stressors. They include staying humble and down to earth, while remembering that university is a time to find oneself, with more time down the road to figure things out. She believes that challenges are making her more resilient. Getting through them transfers into life skills and positive outcomes.
[0:24:25] Adventures of the Starving Artist: Cameron gives a preview of jazz music he wrote for an indie film a long time ago, but couldn’t share until now. It’s exciting to see the music getting out into the world.
[0:28:30] Move That Body: Jason Schreurs enjoys punk rock and mosh pits. It’s a fun way to be active and physical.
[0:34:10] Running Popup: John had another breakthrough about the wellness theory he’s working on. The facet activities, which foster wellness in different areas, are like building blocks that help us regain and keep balance.
[0:37:09] Flipside of the Coin: Sheila enjoyed the interview of Rev. Jessica Purple Rodela on Episode 51. She has questions and thoughts about it
Quotes and Take-Aways:
Sammy – People tend to forget that it’s really expensive to eat super healthy.
John – There’s another way where people can’t afford to eat healthier, which is time. It takes time to learn how to cook, but also to plan meals, to buy food and to cook the meals. Between money and time people are not eating as healthy as they could be.
John – My two cents: if you must choose between where you’re spending your money and you time, healthy eating is where you should spend money and time.
John – One of the main themes I’m trying to put forward in this podcast is that your physical health is central to everything. If you need to make trade-offs, can you find something else to trade off so that you can eat healthy? That’s my pitch.
Isabelle – As a university student, grades are very high up there in my stressors. I’m someone who compares myself to my peers and my friends. It’s something that really stresses me out in terms of future job prospects. My transcripts are given to employers in the co-op stream. I always pride myself on doing the best I can, so when a number on a paper doesn’t reflect that, it tends to upset me a lot.
Isabelle – Another stressor that poses a lot of difficult emotions for me is co-op placement. When a student is rejected in the first cycle, as I have been in the past, it can hurt the ego and force the student to spend extra time applying in subsequent cycles, with added stress and less time for school work.
Isabelle – I find that I compare myself to others, whether on LinkedIn or grades or behind in the sense that I’m not doing enough to make my resume strong compared to other future candidates.
Isabelle – LinkedIn can be quite toxic, in the sense that it’s very easy to compare yourself to others on experience, volunteering and mentorships. That’s another big stressor of mine, even though I feel confident in myself. Oftentimes when I could get down on myself and look at LinkedIn, then I feel I could do more. The grinding mentality of students can be toxic at times.
Isabelle – Social media is so subjective and used as a highlight reel. People don’t put the worst moments of their lives on social media for their followers to see. It can be toxic.
Isabelle – Life is all about perspective. The way you see yourself compared to someone else will not be the same. It’s about keeping yourself humble, staying down to earth and remembering that everyone sees and interprets things differently, which is important to remember in tough times.
Isabelle – It goes back to the perspective point. When times get difficult I like to bring myself back down to earth and remind myself that I’m a 20-year-old girl navigating school and life and I don’t need to have everything figured out right now, and that university is all about finding myself, finding what I value over other things and what I want to accomplish. People need to go through the ups and downs of life to figure out who they are and how they’re going to place themselves in the future. As tough and challenging as it can get, I really think the tough times I go through are going to make me a better person and more resilient, which will transfer into life skills and positive outcomes. If I can survive this turbulent time, I feel like I can survive anything.
Bulletin Board Quote brought to you by Isabelle : You’ve gotta pick your poison.
Guest Information: Isabelle is a third-year student at the University of Waterloo double-majoring in English Literature and Legal Studies. She is studying in the co-op stream. This term, Isabelle is currently working as a Junior Policy Analyst for Crown-Indigenous Relations and Northern Affairs Canada. In her free time, Isabelle enjoys reading, running, and travelling anywhere she can!
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 53Date: January 31, 2023
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Jill Melanson
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Your frame of mind affects the way you approach experiences. We talk about changing the “what if’s” from anticipating something negative, to imagining something positive.
[0:11:54] Expanding Minds Interview: [Economic Wellness] Budgeting is a fundamental and common sense approach to financial wellness. It is extremely important for a household. It got John and Sheila through their early days as students with two children and a modest income. Our guest, Jill Melanson, chats about strategies to help in the process, such as where to look for the information you need, and ensuring you give yourself time. Budgeting provides us with information that helps sort wants from needs. It allows us to find ways to cut back on some items, to make it possible to obtain others.
[0:27:45] Adventures of the Starving Artist: Cameron gives us highlights from his trip to Quebec City with his school friend and fellow musician, Jacy James Anderson. The city was amazing and they had a fun experience at a jazz club.
Spotify link to Jacy James Anderson’s Album: Blackout Poetry
[0:31:29] Move That Body: We talk about an article on enhancing chances of making “smart” New Year’s resolutions to exercise more – ones that we can stick to: “Resolved to work out more in 2023? What science says about sticking to it”, by Stephanie Dubois, CBC News.
[0:38:19] Running Popup: Over the past year, John experienced visceral reminders that his mental health suffers when he does not keep aerobic exercise a part of his everyday life.
[0:42:04] Flipside of the Coin: We reminisce about an awkward twist at their wedding. It’s a good lesson that it's best to keep the couple in the loop about wedding planning.
Quotes and Take-Aways:
Jill – There are two ways of looking at budgeting. One sense is writing on paper or a spreadsheet to breakdown your monthly spending. The other type is using automatic payments coming out when you get paid to cover things like mortgage payments, car loan payments, loans and that sort of thing. [Our discussion today focuses on the first sense of budgeting.]
Jill – Budgeting is extremely important for a household. You want to know where everything is allotted to. It is a scary thing to go through sometimes.
Jill – A good point to start when you are making a budget is going through your bank account statements and your credit card statements. All the numbers will be there. I recommend doing a two-month average of your statements for things like groceries.
Jill – Give yourself time when you sit down for a budgeting session. It’s a lengthier process than you realize, if you open up the bank account statements and credit card statements.
Jill – Seeing the automatic payments coming out automatically provides an opportunity to consider them, things like TV streaming services, gym memberships, all these little things. If you haven’t been to the gym in a while, or you haven’t watched one of the streaming services, you could see them or other areas as ones you can scale back on.
Jill – You have to prioritize the needs over the wants.
Jill – A friend of mine told me about a “30-day Plan” for bigger items, not necessarily TVs or things like that. If you want something bad enough, then wait 30 days and see if you still want it or need it.
Bulletin Board Quote brought to you by John: Ooohh, Mr. Rich Guy, he can afford lettuce.
Guest Information: Jill Melanson is a licensed Mortgage Agent who works with Invis, a large and respected Canadian mortgage brokerage. Jill guides her clients through the mortgage process and helps them make informed choices, including after a mortgage closes, providing tips and strategies to build long-term wealth. Jill spent most of her career with TD Canada Trust as a Financial Advisor. She also worked at RBC as a Financial Advisor in a more remote role. She completed her Canadian Securities Course among other investment courses throughout her tenure in banking. Jill has been married for 10 years and has two beautiful kids. Her contact information:
Jill Melanson – Mortgage Agent with Invis (Kitchener, Ontario office)
Website: https://jillmelanson.ca/
email: jillmelanson@invis.ca
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 52Date: January 27, 2023
Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Dr. Jaime Downey (interview) and Sydney Stortini (Move That Body)
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Guest host Elise Seifert joins us as part of her travel series. We chat a trip to Bali. Elise found herself surrounded by art create by people, and the beauty of nature. The people there place emphasis on, and get a lot from art, which we believe is an important area of wellness.
[0:08:07] Expanding Minds Interview: [Physical and Economic Wellness] we interview Dr. Jaime Downey in the areas of Physical and Economic Wellness – some ways they can affect each other.
[0:20:50] Adventures of the Starving Artist: It’s a new year and Cameron is starting new things. For example he connected with a lawyer to help work on template contracts he can add to his toolbox and use going forward.
[0:26:04] Move That Body: Sydney Stortini is back to chat about going to the gym. She enjoys weight training and incorporates stretching into her routine.
[0:31:12] Running Popup: John take time to pay tribute to Terry Fox, who inspired him, and to thank the podcast team while celebrating our 52nd episode.
[0:36:21] Flipside of the Coin: We chat about an article entitled, “Sexual Healing – 10 ways sex gives you a lust for life – from boosting your immunity to managing pain”, by Jane Atkinson and Lizzie Parry.
Quotes and Take-Aways:
Dr. Jaime – When I think about connections between mental and physical health, the four pillars of health: nutrition, movement, sleep and relaxation.
Dr. Jaime – Eating healthy foods keeps us energized throughout the day. It keeps us feeling good. When we eat more heavily processed food, that are higher in sugar, this will leave us feeling more sluggish. That makes it even more difficult to keep us energized throughout the day.
Dr. Jaime – Movement helps promote the production of endorphins in our body, which can act as natural pain killers and mood elevators. It also helps reduce our cortisol levels and stress levels throughout the day.
Dr. Jaime – A good sleep can help reduce stress levels and improve your concentration and productivity throughout the day. A lot of the recovery that we need is happening when we’re sleeping.
Dr. Jaime – People breath out of their chests, as opposed to their abdomen. It’s really important that we try to work on diaphragmatic breathing, lower down, as opposed to breathing higher up from our chests. Over time the muscles higher up can get overworked, which can lead to shoulder pain, neck pain, back pains or headaches.
Dr. Jaime – Our financial debt and responsibilities can cause physical stress, which can contribute to back pain, neck pain, headaches, interrupted sleep and other physical ailments.
Dr. Jaime – When we are not physically healthy, it can put a damper on our financial health.
Bulletin Board Quote brought to you by Cameron: If you talk to me like I’m five-years-old, stupid, and you speak really slowly, then maybe I’ll understand you.
Guest Information:
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Julie and Elise
Let’s Be Well Together Podcast - Episode 51Date: January 17, 2023
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Rev. Jessica Purple Rodela (interview) and Al Tordjman (Move That Body).
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Sammy and Sheila get much out of choreography. It’s a facet activity that enhances different areas of wellness.
[0:09:22] Expanding Minds Interview: [Spiritual Wellness] We interview Rev. Jessica Purple Rodela, an atheist and a Minister in the Unitarian Congregation. She had an experience in her youth that was similar to a story from the 19th century about Josea Ballou, who has been called a father of American Universalism. A conservative colleague was insulted by the Universalist belief that there is no hell or damnation. The conservative said, “If I was a Universalist and I didn’t fear fire and hell, then I could just hit you over the head and I could steal your horse and saddle and ride away and I would still go to heaven.” Josea Ballou retorted, “Well, if you were a Universalist that idea would never occur to you”. In Rev. Jessica’s view, the idea is that we can be good for goodness sake, as we like to say at Christmas. We’re ingrained with a moral compass. We can aim slightly differently, but there are some things that as empathetic human beings we can agree on. When we call people into a conversation about personal experience, rather than argue about scripture or philosophy, then we’re talking about a commonality. We’re establishing commonality. We’re bound to find out that we agree on many things. We may disagree about the priorities, but our foundational values are probably pretty similar as humans.
[0:22:55] Adventures of the Starving Artist: Cameron doesn’t love the “business” side of the music business, but it’s something every professional musician must address. He gives some examples.
[0:27:43] Move That Body: Al Tordjman talks about limiting sugar intake. What we put into our bodies is a very important consideration to physical health.
[0:33:03] Running Popup: John was struck by a very good feeling while walking to work. He stopped to savour the moment.
[0:35:18] Flipside of the Coin: We chat about a practice that’s helping John sleep better: leaving his phone in another room, not beside his bed.
Quotes and Take-Aways:
Rev. Jessica – In the 19th Century, Universalism was considered a great heresy, because Universalists came to believe that there was no such thing as hell and damnation. They’re quite assured that everyone is worthy of heaven. If God is benevolent, then he would never damn his creatures, humans, to hell. The general public and the mainstream religion was very outraged by this idea that religion wouldn’t somehow leverage the threat of God’s punishment. The conversation revolved around, “why would people bother to be good if they weren’t threatened?”.
Rev. Jessica – When was in high school in Texas, a friend who was a devout Catholic was astonished to find out that I don’t believe in God. She asked, “but do you believe in the Bible?”. I said, “Well, awesome book; great stories; great wisdom. Believe in it, I’m not sure what that means. It’s not a foundation of truth for me”. She said, “but if you don’t believe in the Bible, then what keeps you from killing me?”. I thought, “oh my gosh, I’m really worried if only something written in an ancient text is preventing you from harming me”.
Rev. Jessica – This idea that we would be good for goodness sake, as we like to say at Christmas. Of course we would. We’re ingrained with a moral compass. We can aim slightly differently, but there are some things that as empathetic human beings we can agree on.
Rev. Jessica – The story is told that Josea Ballou was in an argument with one of his more conservative colleague, who was so insulted that he said to Ballou, “If I was a Universalist and I didn’t fear fire and hell, then I could just hit you over the head and I could steal your horse and saddle and ride away and I would still go to heaven.” Josea Ballou retorted, “Well, if you were a Universalist that idea would never occur to you”.
Rev. Jessica – It’s a weird idea that somehow we would have to believe in God or a particular scription in order to regulate our behaviour.
Rev. Jessica – I got in trouble in theology class when I told my professor that I find the question of whether or not I believe in God to be irrelevant and not a very interesting question at the end of the day. We are accustomed to thinking of that as such a big dividing point: the either or about God. You could have a whole conversation about defining your terms of what you mean by God. My professor, who was a Unitarian Universalist theologian, was quite offended at that thought. She does think it’s relevant. She taught that for Unitarian Universalists, and most atheists of other stripes could probably relate to this, we don’t use any particular scripture as foundational. This is where we get into really tricky conversations with people from different faiths. If you are talking about a foundational document, which someone defines as the truth, then you are not going to make headway in an interesting conversation – a productive conversation with one another – because your very foundations of what you are calling truth is different. I’m not going to be successful in trying to convince somebody who believes that a scripture of any sort is the truth. We ask people to call themselves back to talk about personal lived experience. This is what is foundational for Unitarian Universalists. Revelation is not sealed. There is not a single scripture that we look to as the capital “T” truth. It’s our lived personal experience that builds the foundation of what we believe.
Rev. Jessica - When we call people into a conversation about personal experience, rather than argue about scripture or philosophy, then we’re talking about a commonality. We’re establishing commonality. We’re bound to find out that we agree on many things. We may disagree about the priorities, but our foundational values are probably pretty similar as humans.
John – That is the unabashed objective of what I’m doing. I want to interview people of all these different beliefs. Instead of saying, “why do you believe what you believe?”; instead of saying “prove that you’re right”, because I’m not going to ask someone who believes in God to prove it. They believe it. Instead of asking those questions I’m going to ask, “what would you like to achieve?”, “what do you hope we can do together as a people?”; and “what do you try to do for your own family and in your own life?”. What I believe and hope is that we will find out that we’re all trying the same thing. We’re all trying to achieve and be good and hopefully find that commonality. We don’t need to have the discussion about what each of us believe in at the base level, but instead how we can work together.
Rev. Jessica – It’s a challenging idea for people to de-prioritize belief. These are categories of division. It can be an interesting conversation about belief, but that becomes theoretical and it’s really secondary in our lives when we really want to talk about personal experience.
Rev. Jessica – When you ask someone who has a challenging idea, if you can extend curiosity and compassion, “how is it in your life you come to believe this?”. Now you’ve got a really interesting conversation, because you’re going to find out what built towards that belief. What are the underlying values? What are the experiences that led to this as a conclusion? Once you can get to that, then you can start seeing that as long as we’re alive and we’re learning and we’re having experiences, then we’re continuing to learn and grow and change our minds and evolve our beliefs and enrich our values.
Bulletin Board Quote brought to you by Rev. Jessica: I love that smack talk was alive and well in the 19th century.
Guest Information: Rev. Jessica Purple Rodela grew up in Panama, during the tumultuous sovereignty negotiations of the 1970's. Her family returned to Texas in 1979. She lived in various U.S. states. Before entering the ministry, she worked as a high school English teacher, a freelance writer, and a logistics analyst. She graduated in 2008 from Meadville Lombard Theological School, a Unitarian Universalist seminary in Chicago where she co-founded the anti-racism forum The Kaleidoscope Initiative. She gave an Award-winning sermon “Can't We All Get Along? Loving Your (Political) Opponent” She wrote “The Prayer of the War Atheist”, which was published. She moved to Canada in 2008 and serves Grand River Unitarian Congregation. Rev. Jessica is a mentor to ministerial candidates and chaplaincy students.
Canadian Unitarian Council website: https://cuc.ca/
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 50Date: January 10, 2023
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: David Edey (Interview) and Rania Atif (Move That Body)
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Sammy and John chat about a Mental Health Commission of Canada post about four self-care tips: feel the feelings; gratitude journal; five senses; and sleep schedule. They talk mostly about journaling and feeling the feelings.
[0:17:57] Expanding Minds Interview: [Economic Wellness] David Edey talks about the process of naming an Executor when making a Will. The Executor works with beneficiaries and settles the estate. David is a Certified Executor Advisor and author of the book Executor Help: How to Settle an Estate Pick an Executor and Avoid Family Fights. He has personal experience with problems an Executor can face. He learned valuable lessons, including that it helps to communicate with family members and the Executor when you are making your Will (before your pass away). We learn about some of his experiences and ask about some tips for people in this context: 1. share their wishes with their families; 2. pre-book their Executors (talk to them in advance); 3. talk to advisors (accountants, lawyers, etc.) about what they hope to achieve in their Will; 4. ask Executors to communicate with beneficiaries during the process of dealing with an estate; and 5. tell Executors where digital passwords are located.
[0:29:39] Adventures of the Starving Artist: It’s that time of year when we often reflect back. Cameron reflects back on a short film project he started working on in 2019, which is getting closer to completion. His work centered on jazz music.
[0:34:51] Move That Body: Rania Atif is a busy university student. Much of her work involves sitting at a desk. She enjoys walking not only for the exercise and as a break from study, but for the freedom of mind. She lets her thoughts flow. Rania also enjoys rock climbing.
[0:41:09] Running Popup: A news story snuck into John’s mind –thoughts of revenge are distracting and make it very hard to live in the present moment. It’s important for many wellness exercises for us to live in the moment and make the most of each minute.
[0:43:00] Flipside of the Coin: We talk about an interesting article: “A for attractive: Good-looking female college students saw their grades DROP during Covid pandemic 'when professors couldn't see their faces', study claims”, by Mansur Shaheen.
Quotes and Take-Aways:
David – You want to make sure you start to have those conversations with your family, organize your estate and put in place the mechanisms and processes to help your executor settle the estate as quickly as possible, but also let your family members know what your wishes are. Don’t wait until you’re not longer here and the paperwork is doing the taking for you.
David – Many heads of families don’t want to have conversations with their children about their wishes, because they don’t want to have any hurt feelings. So they let the paperwork do the talking.
David – Sometimes the testator is under the illusion: “My family gets along at holiday time. We just love each other. There’s no reason for us to have morbid conversations”. They avoid and procrastinate and never tell their children about their wishes. When you resist that and don’t share what your thoughts are, you’re not putting your family in danger of becoming disorganized and be left in chaos.
David – Before you make any decisions that impact your estate or future generations, you need to talk to professionals to ensure that everything makes sense in terms of how it will affect the estate.
David – As an executor, I urge you not to pay out beneficiaries first and then do the taxes, because if you come up short you’re held liable personally to pay taxes. It’s then difficult to collect that money back from beneficiaries you already paid.
David – You really don’t know about someone until you have to share an inheritance with them.
Bulletin Board Quote brought to you by Sammy: I should know these. I think we learned them in kindergarten.
Guest Information: David is a Certified Executor Advisor (CEA) who has worked in the financial planning industry in Montreal for more than 35 years. He is the author of the book Executor Help: How to Settle an Estate, Pick an Executor and Avoid Family Fights. He also hosts a podcast called Executor Help Podcast. David has personal experience with problems an executor can face. He spent seven years and $50,000 in lawyers’ fees, plus made 10 court appearances to settle his parents’ will with a sibling. He learned valuable lessons.
David’s Website: https://www.davidedey.com/
Links to sites to buy book: https://www.davidedey.com/buyexecutorhelpbook.html
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Frederick Fuller (interview) and Ayesha Munir (Move That Body)
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Sammy and John return to a social media post they talked about in episode 33 – Things I’m Still Learning. They share experiences about “asking for help when needed” and “showing myself compassion”.
[0:12:02] Expanding Minds Interview: [Mental Wellness] We interview Frederick Fuller about Hospice Waterloo Region’s Paint Through Grief workshop. It’s a two-hour painting session for people who have experienced the death of a person close to them. They don’t try to create art in the sense of famous painters. It’s about tapping into a creative experience as a way to express thoughts or emotions that may be difficult to express in words. Art has always been a form of communication for us. Like grief, art is unique and takes many forms. Participants relax in the moment and let the process flow. It sometimes triggers something that may not have been come out through spoken language.
[0:27:56] Adventures of the Starving Artist: Cameron gets to try his new custom-molded ear monitors. They’re awesome game changers for performances.
[0:31:57] Move That Body: Ayesha Munir hits the gym most weekday mornings. She enjoys jump rope and weights workouts.
[0:38:08] Running Popup: John often asks himself, “What would the butler do?” Find out why.
[0:41:13] Flipside of the Coin: In relationships, enjoying both give and take works better than one person going the take take take route.
Quotes and Take-Aways:
Sammy – I love helping others, but I feel like I’m putting other people out or making them uncomfortable if I ask for help. That’s not the case.
John – To this day, I don’t like asking people for help. When it comes to anything personal, I really don’t like asking for help. I feel like it’s a weakness and that I need to let people in. I hate the feeling of being vulnerable.
Sammy – I think others appreciate being asked for help. I know that I love being asked to help people. Other people think the same way when it comes to that. I think people like to feel needed and that their opinion is respected.
John – I was part of a service group that helped a lot of people. I never judged the people I helped, ever. I learned a lot in that experience. Because I never judged the people I helped, I am learning slowly that if I don’t judge other people when I help them, they’re probably not going to judge me when I ask for help. I feel like I’m getting better at warming up to this. I’m still not good at it and need to learn more about it.
Fred – Anticipatory grief is what a lot of people go through prior to the death of someone that they care about. It can be a wide range of feelings and emotions. It can be extremely stressful. Anticipatory grief is just as important to deal with as is bereavement.
Fred – The Paint Through Grief workshop is a two-hour session for people who have experienced the death of a person close to them. The workshop is about tapping into a creative experience. It’s a way to express thoughts or emotions that may be difficult to express in words.
Fred – It’s not about making art. “Art” is a loaded term. We’re not trying to compete with famous artists. We’re just trying to create something in us, that we never even knew was there to begin with.
Fred – Art has always been a form of communication for us. Like grief, art is unique and takes many forms.
Fred – We tell participants to relax in the moment, to not overthink it and just let the process take over. Just let the process flow.
Fred – A lot of it is done silently, because it’s important to tap into what’s going on with you personally.
Fred – It’s important during the art-making process to be present with yourself, to acknowledge whatever you feel.
Fred – I’ve seen people take a moment where they get lost in their emotions. To me that’s a beautiful thing, because art has triggered something. That may not have been able to come out through spoken language.
Bulletin Board Quote brought to you by John: Don’t expect to be done this very soon.
Guest Information:
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 48Date: December 27, 2022
Participants: John Webster, Julie Wilson, Cameron Earnshaw and Sheila Webster
Guest: Linda Kenny (Expanding Minds) and Sydney Stortini (Move That Body)
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Julie and John chat about a post by Mental Health Commission of Canada on 5 quick tips to reduce anxiety. These are tips about what you can do immediately to try and release the pressure a bit (breathe, ground yourself in the present, remember that the feeling is temporary, redirect your mind to a positive thought or activity, and move your body), then more tips on what to do when you have more time (reframe your thoughts, talk to someone, engage in leisure time and pleasurable activities, practice relaxation methods and cultivate healthy habits).
[0:11:44] Expanding Minds Interview: We interview Linda Kenny, the CEO of KidsAbility – a leading provider of children’s rehabilitation services in Waterloo Region and Wellington County. It provides a great opportunity for families to see what kids can achieve when they just need a little help. The job of people at KidsAbility is to see the ability and look for the potential in every child. It’s an amazing organization that helps thousands of children and youth to reach their communication, social, physical and behavioural goals, and to achieve great things at home, at school and in their community.
[0:28:10] Adventures of the Starving Artist: As an artist, Cameron is continually putting himself out there, making pitches. He chats about a hit and a miss along the way. The hit the City of Ottawa adding Cameron’s new song, It’s All the Same, to its City Sounds Playlist for 2022.
[0:31:32] Move That Body: Sydney Stortini talks about the fun of wakeboarding and paddleboarding. Each is enjoyable in a different way – the rush of wakeboarding and the peacefulness of paddleboarding.
[0:35:53] Running Popup: John describes another breakthrough in advancing his theory that came from chatting with a podcast guest. This time it’s the discussion of Stephen Covey’s four quadrants from episode 43. It helps to explain a difference between the whack-a-mole approach to wellness John was stuck on for most of his life, compared to the more thoughtful approach he’s working on now.
[0:40:15] Flipside of the Coin: Sheila and John discuss an interesting article about the need to quit sometimes. It goes against the grain to quit, but sometimes refusing to stop is worse than stopping.
Quotes and Take-Aways:
John – We all face anxiety. If you listen to this show and you don’t face anxiety, then you are really lucky, because almost all of us have periods of anxiety.
Linda – I think I’m really lucky when I get to talk about KidsAbility, because it really is a treasure in our community.
Linda –The last thing that we really want to think about when we become parents is that maybe our children have some needs. When that happens and we recognize that a child is missing some developmental milestones, or maybe their speech isn’t developing properly, or they’ve been born with some sort of condition, that’s the worst feeling as a parent: to feel that you have a child who needs help and you don’t know where to turn. I think the fact that we have KidsAbility in this community brings a sense of wellbeing to so many kids and families.
Linda – I often see families walking through the door, for the very first time, really quite scared, because they don’t know why they are there and they don’t know what’s wrong with their child. Often I get to witness that they walk out the door with a sense of hope that they didn’t come in with. It doesn’t always happen in one visit.
Linda – KidsAbility is a great opportunity for families to see what kids can achieve when they just need a little help sometimes.
Linda – Our job at KidsAbility is to see the ability and look for the potential in every child.
Linda – The part that’s hard about my job is seeing the kids that are sitting on a wait list, the kids that need to come through the door and we just can’t let them in because we don’t have the resources. We are continually talking about the government and the community about the need, and to stretch every dollar to make sure it gets as many kids through the door as possible.
Bulletin Board Quote brought to you by Sydney: It just wipes you out.
Guest Information: Linda Kenny is the Chief Executive Officer of KidsAbility Centre for Child Development. KidsAbility is a leading provider of children’s rehabilitation services in Waterloo Region and Wellington County. Prior to her appointment to KidsAbility in April 2013, Linda was CEO of the Ontario Association of Children’s Rehabilitation Services, the provincial umbrella group representing all 20 Children’s Treatment Centres. A Social Worker by profession, Linda has worked extensively the community services sector, having held positions with SCI Ontario, March of Dimes Canada and Independent Living Services of Simcoe County. She has built considerable experience in service delivery, client affairs, government relations and community and organizational development. She’s dedicated to improving the lives and experiences of those who benefit from community services. Welcome Linda.
Website: KidsAbility
Website for the Foundation (including donation link): KidsAbility Foundation
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 47Date: December 20, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Rose Johnson
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: We talk about facet activities – the building blocks for categories of wellness, i.e, activities that foster wellness. Today we chat about “see opportunities for growth in the challenges life brings you” as an activity that fosters spiritual wellness.
[0:12:09] Expanding Minds Interview: [Economic and Physical Wellness] Rose Johnson tells us about Powers of Attorney for Personal Care and Property. Our physical health and finances are important. Who makes decisions about our medical treatment and finances if we become incapacitated? Powers of Attorney let us control who makes those decisions. Without them, important decisions about our medical care and finances may be made by someone we’d prefer not make those decisions. People go on and on in their Will planning on who’s going to get small items, but very cavalier about who’s going to make decisions for them when they can’t make those decisions for themselves, on important points like medical decisions and how to deal with their property. We urge listeners to get Powers of Attorney and work with a lawyer to do that.
[0:27:22] Adventures of the Starving Artist: The best part of New Gear Day is when the gear comes in. Cameron received his custom fit in-ear monitors, and they’re amazing
[0:32:30] Move That Body: You need to have exercise and healthy eating to get the maximum benefit. One without the other doesn’t do the job.
[0:38:00] Running Popup: People face a catch-22. It’s a reality many of us are in. People don’t have time to think about wellness, to work out, or spend time on wellness each week. They are too busy. The catch-22 is that we need to spend time on wellness, but we don’t have time to do that.
[0:40:33] Flipside of the Coin: Sheila and John had to catch up on Flipside segments while in Collingwood. They chat about enjoying Collingwood when they can, but it’s sometimes hard to be in the moment.
Quotes and Take-Aways:
John – Talking about building blocks is a great way to talk about facet activities. We have categories of wellness. What are the actual activities that foster wellness in those areas? That’s what we’re talking about with facet activities. I like the concept of building blocks, because also in this theory we are trying to build resilience. If we can build up each of our areas, that makes us more resilient people and hopefully lets us weather storms better. All the activities that foster wellness are building blocks. They build towards that resilience.
Sammy – Sometimes things are taken out of context. What you think that person is saying, or what you’re hearing is not how they meant to say it. Instead of instantly shutting down or blocking conversation, you could take a breath and have a good open conversation. You may learn something and maybe it will change your perspective on something you thought you were dead set on.
John - Today’s show is not advice to our listeners. Rose and I are both lawyers, but we are not providing legal advice. Also, we are talking about what happens in Ontario, Canada. Things may be different in other jurisdictions. We hope that our discussion encourages you to get legal advice and make Powers of Attorney. If you work with a lawyer on Powers of Attorney, they will need to know your personal circumstances and your wishes.
Rose – A Power of Attorney for Personal Care is a written document in which you – you’re known as the grantor – appoint an attorney or attorneys to make all of your health and medical care decisions when you no longer have the mental capacity to do so. This document allows whoever you’ve named to consent to treatment for you, to place you in a home, or to do whatever is needed to make sure your health and wellbeing is being looked after. This could be when you’re physically unable to understand the nature and consequences of what’s going on around you, and specifically with respect to medical treatment.
Rose – A Power of Attorney for Property is a document in which you’re naming or granting power to an individual or individuals to deal with all of your assets. I often describe it to clients as – the individual that you name gets to step into your shoes and do everything you can do legally, except make a new Will or change any beneficiary designations. You have to trust this person implicitly, because they are, in effect, you. They could go to the bank and withdraw money from your account. They could sell your house. They could give instructions to your investment advisor, and the list goes on and on.
Rose – A Power of Attorney for Property becomes effective the moment you sign it.
Rose – There is legislation in Ontario that sets a hierarchy of who can make decisions about your medical treatment in an emergency, if you are incapacitated. It’s not ideal to rely on the legislation instead of having a Power of Attorney for Personal Care, because you are not controlling the selection of that person.
Rose – It’s much different if you don’t have a Power of Attorney for Property. In that case the Public Guardian and Trustee - a government agency and a government employee – takes on that role. They are the ones making decisions about your finances and assets. The government does not get your property, but again you’ve lost control. Someone who doesn’t know you is making decisions about your property.
Rose – If an individual becomes incapacity without a Power of Attorney for Personal Care or Property, there is a court proceeding. A person could apply to be a Guardian for Personal Care and/or Property. The person applying would need to appoint a lawyer. Signing a piece of paper (i.e., making a Power of Attorney) is a lot cheaper and quicker than going through a court procedure with people having to be notified and presentations having to be made to a judge, without knowing who will object, or who else might ask to be made a guardian.
Rose – If you have someone with medical training, they’re a great resource to have as a Power of Attorney for Personal Care if they’re available and they’re the right person for you, because they can communicate better with the health care professionals and typically understand what’s going on. It’s not necessary to have medical training to be an attorney for personal care, it just helps.
Rose – People go on and on in their Will planning on who’s going to get the china, and who’s going to get this, but very cavalier about who’s going to make decisions for them when they can’t make those decisions for themselves [on important points like medical decisions and how to deal with their property].
Bulletin Board Quote brought to you by John: You can only hate the ones you love.
Guest Information: Rose Johnson is a lawyer with international law firm Gowling WLG, as is host John Webster. They’re not providing legal advice (or any advice) on the podcast. They to encourage listeners to make a will and seek legal advice to do so. Rose assists individuals, professionals, business owners and multi-generational families to develop and implement estate plans, to protect loved ones and reduce taxes payable. She works on succession plans to transfer family wealth to the next generation. She assists clients with substitute decision-making and mental incapacity planning through the use of powers of attorney and trusts. Rose is active in her community. She speaks to seniors about estate planning. She’s been a board member of numerous charitable organizations, including, YWCA of Kitchener-Waterloo, the Grand River Hospital Foundation, and Junior Achievement Of The Waterloo Region Inc.
Rose’s email: rose.johnson@gowlingwlg.com
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 46Date: December 13, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Isabelle Sinclaire [Move That Body], with interview of John Webster by Mike Farwell
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Sammy and John return to the concept of positive affirmations. They read 10 more and discuss experiences with some of them.
[0:13:25] Expanding Minds Interview: Podcast co-host John Webster was interviewed by Mike Farwell on a Kitchener radio show. John talks about how his wellness journey began, which led to his epiphany about categories of wellness, facet activities and his wellness check-in. He talks about giving yourself lots of time when transitioning from out-of-shape to physically fit. It’s not a rush. John talks about how his breakthrough on balance and wellness led to notes, then chapters, then a manuscript and ultimately his book Accidentally Well and this very podcast – Let’s Be Well Together. He also talks about successes, failures and even an adventure along the way.
[0:29:36] Adventures of the Starving Artist: It’s holiday concert time for Cameron and for some of his students. The concerts went well, but he had to put up with the horrible drive on the 401 through Toronto.
[0:33:45] Move That Body: Isabelle Sinclair loves to run in the morning. It gets her off to a great start to the day and has plenty of benefits. It helps with her mental health, gives her a break from school and allows her to step away from other things for a while.
[0:40:01] Running Popup: John loves the theory of balance he’s exploring. It gives him hope. He’s working towards balance in a moment, then the next, then next week, then later. It’s okay to not have perfect balance at any point. Then again, he’s experienced a runner’s high on a couple occasions. Maybe there’s a chance that something similar will happen with life balance on day, even if the feeling is fleeting?
[0:43:32] Flipside of the Coin: Sheila came across a great idea on the Frederick Street Art Walk in Kitchener this year. A local artisan knit an animal called a “huggable”. It’s a little bear that fits in her hand. Her daughter whispers things to the bear before she falls asleep: things that are bothering her, secrets, whatever. Then she gives the bear a hug, forgets about the things she told her bear, then goes to sleep.
Quotes and Take-Aways:
John – After a couple years, I was regularly running over 10 kilometers, and I just felt amazing. It wasn’t about looks or anything like that. I just felt amazing.
John – If people take nothing else from the stuff that we’re saying, it’s that they need to make regular physical activity a part of their everyday life, for its own sake. It affects every part of their life.
John – How do you foster wellness in each area of wellness? Simple solution: you’ve got to do something. You can imagine getting better and that’s nice, but if you want to for example get better on an economic level, you’ve got to do something. The question becomes, “What do you need to do?”
John – If I could get a handle on the things I was trading off and start making informed decisions on which activities I do, and when I can do them, then maybe, just maybe, I could get a handle on balance. That’s what led me to my wellness check-in.
John – What I now see is that I’m making trade-offs all the time.
John – I eventually thought this was a good idea that works for me. Initially I wanted to write it down for my kids. I started making notes about how the theory works. That made me develop the theory. I was going to share that with my kids. As sometimes happens, notes turn into paragraphs that turned into chapters that turned into a book. Then, honestly, I did not want to put it out there, because there were a lot of failures. Who wants to put their failures out there? Nobody. So frankly I sat on it for a couple years. Then I decided, you know what if this might help somebody, if someone else might gravitate towards this and find balance, then I have an obligation. That’s what turned into the book. That’s why we do the podcast.
John – I found it ironic that I spent so much of my youth trying to find these answers, and I didn’t. Then, when I gave up on finding them decades later, it fell into my lap. When it actually came to develop the way forward it took a lot of thinking and work and calculation and the rest of it.
John – There’s somebody out there who is listening and is thinking to themselves, “oh that’s great but I can’t do it.” My message to that person is that you can do it. You don’t have to do high-intensity stuff. Just go for a walk. Just start slow. Find something you enjoy doing as opposed to something that’s grueling, because then you’ll want to keep doing it. Give yourself lots of time. For me it was two years. You can do it.
Bulletin Board Quote brought to you by Cameron: I’ve been left feeling floaty.
Guest Information: John Webster is a co-host of the Let’s Be Well Together Podcast, which arose from the approach he talks about in his book, Accidentally Well (found on Amazon, Indigo, Barnes & Noble, etc.)
Book Website with information and buying options: Accidentally Well
Connect with Let’s Be Well Together Podcast:
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Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 45Date: December 6, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Hollee “Red Sky Woman” George
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Sammy saw an interesting social media post about how much time we spend with family, friends, coworkers and others at different times in our lives. It’s worth thinking about how to focus that time.
[0:13:46] Expanding Minds Interview: [Socia Wellness] Hollee “Red Sky Woman” George provides a perspective on Two-Spirit and Indigiqueer identity. They walk in two worlds at once: the physical world and the spiritual world. Their traditional roles and responsibilities are many: often healers, mediators, social workers, justice people and medicine people in the community. Two-spirit people are naturally fluid people who have been held in high regard and respect and have been in community for time immemorial. When indigenous people came out of systems like Indian residential and day schools, they were deeply indoctrinated with Christianity and the gender binary and all the various phobias. That came back to their treaty territories and to our families and communities. Anyone who was a two-spirit person was no longer welcome. Change is happening, though it’s slow and painful. Two-spirit people are starting to live openly. People are starting to unlearn and re-learn. It’s difficult still in 2022 to be a two-spirit person in indigenous families and community, in indigenous places and spaces of all kinds.
[0:34:44] Adventures of the Starving Artist: One of Cameron’s favourite hats to wear is to write for other musicians. He tells us about it.
[0:39:24] Move That Body: Sheila found an article about different types of benefits from different types of exercise.
[0:44:19] Running Popup: John’s running thoughts focused on his dad, who passed away peacefully last week. A long run beforehand gave John a chance to reflect, then later it was time to say goodbye to his dad.
[0:51:20] Flipside of the Coin: On their trip to London, Sheila and John were spontaneous. They went with the flow, which turned into seeing and loving the production Dear Evan Hanson. It was a great experience.
Quotes and Take-Aways:
Red Sky Woman – In regards to the identity of two-spirit people, I would say that being two-spirit is much more about roles and responsibilities than anything.
Red Sky Woman – As two-spirit people, we are spiritually gifted people. My teachings come from a variety of two-spirit and indigiqueer knowledge keepers and elders that we are walking in two worlds at once: the physical world and the spiritual world at once and our traditional roles and responsibilities are many: often healers, mediators, social workers, justice people and medicine people in the community. On the basis of who we are – naturally fluid people – we are able to step into places and spaces, into rules in community and family, and be in positions of leadership and helping that have historically been held in high regard and respect.
Red Sky Woman – Being two-spirit is more about roles and responsibilities than it is about who are you sleeping with, or what’s your sexual orientation, or what’s between your legs.
Red Sky Woman – That natural fluid nature is how we are able to help bring balance into the community.
Red Sky Woman – The term two-spirit was brought forward by Dr. Myra Laramee in the 1990s. It is really a term to help other people to understand who we are. It’s always more about roles and responsibilities than anything.
Red Sky Woman – Two-spirit people have been in community for time immemorial. Indigenous people have been here for time immemorial.
Red Sky Woman – Through the process of colonization and through the process of assimilation, particularly Indian residential school and Indian day school, we were taught the gender binary. We were very much erased historically and boxed into the gender binary.
Red Sky Woman – Through the process of Indian residential school and Indian day school our people have learned the gender binary. They have learned transphobia. They have learned homophobia. That was not part of our ways of being, knowing and understanding historically. Those systems did a really good job at harming that dynamic. They essentially erased, took away and banned much of our ceremonies, and ways of being, knowing an understanding. The people went underground.
Red Sky Woman – It was indoctrinated: homophobia, transphobia. Indoctrinated. That fear of difference and fluidity. It is very prevalent in indigenous places and spaces; in indigenous healing and wellness spaces. Heteronormativity, transphobia, queerphobia, all the phobias are very prevalent in indigenous communities, in indigenous families. Very much so.
Red Sky Woman – In the past, we were happy with people just being their authentic selves. We didn’t understand ourselves or other people to be so rigid. We are very much a people who honour and respect difference and fluidity and authenticity. Through the process of Indian residential school and Indian day school those life ways were beaten out of us, were stolen from us, were banned from us. It’s truly and indoctrination of our own people.
Red Sky Woman – I would say that change is happening, though it’s slow and painful. Our people are starting to live openly. Our people are starting to unlearn and re-learn. It’s difficult still in 2022 to be a two-spirit person in indigenous families and community, in indigenous places and spaces of all kinds.
Red Sky Woman – If we can picture it in our mind’s eye, when our people came out of these systems like Indian residential schools and Indian day schools, they were deeply indoctrinated with Christianity and the gender binary and all the various phobias. When they came back into indigenous community, that came with them. That came back to our treaty territories and to our families and communities. Anyone who was a two-spirit person was no longer welcome. It’s not safe in white society for us, but it’s also not safe in indigenous families and communities either. We’re exceptionally displaced and dispossessed from our traditional teachings, customs, practices, families and community connections. This all comes from the systems of assimilation. The two-spirit people, anybody that was gay or trans, anybody different became a target for sexual violence and violence generally in those systems and following those systems.
Red Sky Woman – Nobody’s ever perfectly in balance. In terms of wellness, I’ve been taught that if you take care of your spirit first, all other things will come into alignment. Your physical, mental, emotional will come into line. We are spirit led people. Very much so.
Bulletin Board Quote brought to you by John: Flex the boredom muscle regularly.
Guest Information: Musko Giizhigo Ikwe (Red Sky Woman) or Hollee George is a Two-Spirit Anishnaabe Ikwe, lesbian, wife, mother, daughter, granddaughter, sister, auntie, niece and cousin. She is a member of Kettle and Stony Point First Nation and the Sturgeon Clan. Hollee’s academic and employment background is centred on Justice, especially criminal and social justice related to Indigenous and Queer people. In her roles as a Justice advocate, professional and Traditional Knowledge Keeper, she centres voices of Indian residential and day school survivors like herself and family. Currently living, working, and playing on the Haldimand Tract, Musko is actively involved in a variety of community organizations in the Region of Waterloo.
SPECTRUM (Waterloo Region’s Rainbow Community Space): https://www.ourspectrum.com/
Instagram: @SpectrumWaterlooRegion
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 44Date: November 29, 2022
Participants: John Webster, Elise Webster, Cameron Earnshaw and Sheila Webster
Guest: Theresa Horan
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Elise Seifert returns to guest host. She talks about her travels, this time about an archaeological dig in Madaba, Jordan. She met someone who kept memories in a different way: he recorded sounds of the places he visits. When he goes home, he listens to the sounds and it transports him back to that place.
[0:08:01] Expanding Minds Interview: [Mental and Social Wellness] It’s a reality of life that we will each see people we love pass away. We will go through a grieving process. Theresa Horan is a volunteer with Hospice Waterloo Region’s Bereavement Walking Group program. People who lost someone together in a scenic setting. There is an ease in sharing when you walk beside someone, instead of having to sit and look them in the eye. Participants chat with someone who really understands what they’re going through. Conversations flow easily, tears are shed, challenges and frustrations are shared and suggestions offered. Theresa shares her experiences with the program, and how active and empathetic listening works well.
[0:23:05] Adventures of the Starving Artist: Who doesn’t love New Gear Day? Cameron resolved the mic issues and picked up amazing new equipment, but had to get goopy ears in the process.
[0:27:48] Move That Body: An article about a breathing method to help relax you, which in turn helps you to fall asleep. It’s called the 4-7-8 method.
[0:33:18] Running Popup: Tongue planted firmly in cheek, John reviews scientific proof (perfect proof) that his theory about wellness must be correct.
[0:34:58] Flipside of the Coin: It’s best to savour the moment, especially when we get lucky breaks. Sheila and John still glow about a lucky break hey had at the Chateau Frontenac in Quebec City in 1989.
Quotes and Take-Aways:
Elise – It was really beautiful when he recorded and saved sounds as memories, because you really recognize being present, really taking in everything. It makes you very aware of what’s going on.
Theresa – Often people at the end of their life need a lot of care, and it’s good to be with present with them when they are awake. It’s a lot of stress on the family members that are involved, so it is good to have volunteers that can fill in for part of that.
Theresa – What I hear often from people who are grieving is that in the initial stages when someone dies there’s usually quite a bit of support. People rally around the grieving individual and try and help them the best they can – the family and friends of the person, but eventually for family and friends life goes back to normal. The person who is grieving is left with their grief on their own.
Theresa – What I often hear people say is that once family has gone back home, or are no longer available, then they’re just looking for someone to spend time with who really understands what they’re going through.
Theresa – People who haven’t experienced a loss in their own lives sometimes struggle with how to support a person who is grieving. Gathering people together who are grieving at the same time, people talk about how wonderful that is for them and how supportive it is, and how great it is to talk to an objective individual, in other words someone who doesn’t know them at all, but who is also experiencing grief.
Theresa – The Bereavement Walking Group is not an exercise group. It’s to be more of a reflective, contemplative walk. It’s about walking and talking and sharing.
Theresa – It’s absolutely wonderful to see the relationships that develop with the people who are grieving. Often after people have been walking for a while, you can tell they’re really looking forward to seeing one another.
Theresa – Participants often do share. What I believe is that the value of the group is that they are sharing like experiences. They talk about it being nice to have people who also understand what they are going through.
Theresa - Unfortunately, a grieving person comes across a lot of people who haven’t experienced a loss. People mean well. They don’t mean to say inappropriate things. But grieving people report that people say, “It’s been a while. Aren’t you over that yet?”, or “Isn’t it time to move on?”, or “He’s in a better place.” That’s not necessarily what a grieving person needs or wants to hear.
Bulletin Board Quote brought to you by Cameron: It’s like a goop that they put in there.
Guest Information: Theresa Horan is a retired educator who has been volunteering with Hospice Waterloo Region for nine years.
Hospice Waterloo Region website: https://www.hospicewaterloo.ca
Web page for: Bereavement Walking Group
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Elise, Cameron, Sheila and Julie4
Let’s Be Well Together Podcast - Episode 43Date: November 22, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Al Tordjman
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: It’s part of the facet activities series. Sheila and Sammy talk about a fun way to exercise the mind for intellectual wellness: games. They love card games and board games. Many also foster social wellness.
[0:12:53] Expanding Minds Interview: [Balance] Al Tordjman discusses Steven Covey’s approach to time management. Think about combinations of activities and where they intersect on important, not important, urgent and not urgent. How much time do we spend in the day on ones that are not important and not urgent? Do we get tricked into believing that the mere fact something is urgent makes it seem important? In Al’s experience, he benefits a lot by making time to deal with important but not urgent matters: things like preparation and planning, setting priorities, relationship building, true recreation. This is where you would do the work John talks about: (1) Identifying areas of wellness that are important to you; (2) identifying activities that foster these areas and making a plan to perform them; and (3) doing a wellness check-in from time to time.
[0:30:24] Adventures of the Starving Artist: Cameron received unexpected feedback that put a pep in his step, just at the right time, when he was felling he was putting a lot more in than he was getting out.
Spotify Link to Cameron Earnshaw’s song: It’s All the Same
[0:37:37] Move That Body: Sheila and John enjoyed finding healthy fast food options when they were visiting London, U.K.
[0:38:49] Running Popup: There’s a silly incident that John can’t get past. You won’t be successful getting back to the moment all the time, even if you’re trying to approach things in the right way.
[0:42:22] Flipside of the Coin: Sheila is suspicious about John’s placement of the disclaimer right after Flipside – right after where she does her thing.
Quotes and Take-Aways:
Al – Let’s look at things that are not important, but still urgent. You need to deal with them, but if you can delegate those things that would be the best approach, because you realize they’re not truly important.
John – Urgent can feel important. The mere fact that something is urgent sometimes makes me think it’s important. I don’t take that minute to sit back and ask, “Is this important?”
Al – That’s the part of reflecting you need to do on that. You think, this appears to be an urgent situation. How truly important is this in relation to everything else I need to do with my time? You might discover this really isn’t all that important. I only need to spend say 20 minutes on this.
Al – How much time do you spend watching TV. We all love our favourite shows, but if you’re spending four hours a day doing that, is that the quadrant you want to be in for four hours a day (unimportant and not urgent).
Al – I consider the important but not urgent quadrant the one that can be life changing for people. We’re looking at activities that take some time to develop. It takes some level of planning, such as relationship building, finding new opportunities in life and personal growth.
John – I see my approach to wellness as building blocks. If you know your wellness categories and your activities and you can do a check-in, that’s something you’ve taken time to learn about yourself through self-awareness, and develop in yourself. When you have the time, you can do these important activities to develop these building blocks.
John – There’s nothing wrong with doing unimportant and unurgent things for a time during the day, but find the time to do these important things that are not urgent that can set you up for a better frame of mind, for success at other times.
Al – Take that a step further. Instead of finding the time. When you start to think of your entire day and where you fall in the various quadrants, think of it as I can manipulate how much time I spend in a particular quadrant, particularly if it’s not important and yet appears to be urgent. Start to devote some of that time to the important and not urgent quadrant of doing some planning that’s really going to change my life.
Al – I’m really trying to gravitate to the important and not urgent quadrant. The other ones are a little bit clearer to see. It’s this one (important and not urgent) that takes time to build and is less likely that you’re going to think it’s worth spending time in, when in fact it’s probably the most important quadrant.
Bulletin Board Quote brought to you by Sheila: It’s never innocent.
Guest Information: Al Tordjman is John and Sheila’s brother-in-law.
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 42Date: November 15, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Rose Johnson (Expanding Minds) and Al Tordjman (Move That Body)
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: It part of the Sammy travel series. She and John share a love of Montréal – an amazing city. They reminisce about experiences in Montréal they treasure.
[0:14:17] Expanding Minds Interview: [Economic Wellness] Rose Johnson talks about why you should make a will and, ideally, get help from a lawyer when you do that. We don’t like thinking about it, but we should get past that. We talk about what happens if a person dies without a Will, and what the process looks like when you work with a lawyer. What are some of the potential pitfalls lurking in the background? On our podcast, we’re trying to cover a range of topics that affect economic wellness. Getting finances in order is broader than earning and spending money. Making a Will is part of it.
[0:32:17] Adventures of the Starving Artist: Cameron and his band, Shy Harry, ran into curveballs, a close call, then has a big save while performing at a wedding.
[0:37:08] Move That Body: We’ve heard the word pickleball. Today we learn more about it with Al Tordjman.
[0:42:08] Running Popup: It’s a driving popup today. John heard an interview on the Mike Farwell radio show with Dr. Jess Haines. It was concerning, because he heard that children these days are not getting much physical activity in every-day life. They’re not running around. They’re not moving enough.
[0:45:32] Flipside of the Coin: Sheila and John reminisce about something that happened on their 25th anniversary in 2012. They stopped by the restaurant where they met. They had both worked there at the time. They got an unexpected anniversary present when they arrived.
Quotes and Take-Aways:
Rose – I often get people quite concerned asking, do I need a lawyer to be my executor? I say you don’t need a lawyer or a banker or an accountant to be your executor, but I need someone who’s comfortable dealing with lawyers, bankers and accountants.
Rose – Will kits serve a purpose, in that for some people it’s a Band-Aid. It gives them some comfort in knowing they have something in place until they can see a lawyer to get help with a will. The will kits are only as good as the will kits. They try to be as broad as possible, but they miss a lot of situations. The average will kit doesn’t deal with things like blended families, tax planning, special needs children or beneficiaries, and many other situations. They can also lead to ambiguity.
Rose – if you die without a Will, you don’t control who gets your assets. You also don’t control who becomes the executor of your estate. Someone would need to apply to the Court to be appointed as estate trustee without a Will. They become authorized to deal with your estate and make your funeral arrangements. Nothing can happen without this appointment. You’re leaving yourself open to a person you did not expect acting as your estate trustee, and people you might not have wanted receiving your assets.
Cameron – The gig was a wedding, and as all weddings are it was just a beautiful time.
Cameron – We said go big or go home, and since we’re not home we’re going big. We brought it! The energy turned up to 11 and we played song right into song right into song. Banger after banger.
Al – I like to think of pickleball as full scale ping pong. You blow up the ping pong table and you’re standing on it. The racket is a paddle. The ball is like a whiffle ball – a little plastic ball with holes in it.
Bulletin Board Quote brought to you by John: There are some stories I won’t tell.
Guest Information: Rose Johnson is a lawyer with international law firm Gowling WLG, as is host John Webster. They’re not providing legal advice (or any advice) on the podcast. They to encourage listeners to make a will and seek legal advice to do so. Rose assists individuals, professionals, business owners and multi-generational families to develop and implement estate plans, to protect loved ones and reduce taxes payable. She works on succession plans to transfer family wealth to the next generation. She assists clients with substitute decision-making and mental incapacity planning through the use of powers of attorney and trusts. Rose is active in her community. She speaks to seniors about estate planning. She’s been a board member of numerous charitable organizations, including, YWCA of Kitchener-Waterloo, the Grand River Hospital Foundation, and Junior Achievement Of The Waterloo Region Inc.
Rose’s email: rose.johnson@gowlingwlg.com
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 41Date: November 8, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Clarence Cachagee (Expanding Minds) and Nicholas Cumby (Move That Body)
Start times and Segment Segments:
[0:00:37] What’s On Your Mind: Sammy and John discuss a social media post that looks at what some people think support sounds like, compared to what support actually sounds like.
[0:12:59] Expanding Minds Interview: [Spiritual Wellness] Clarence Cachagee gained a better and new understanding of who he was as a whole spiritual being after reconnecting with his Indigenous culture. He received teachings about four quadrants within us all: the mind, the body the spirit and our emotions, and how they have us in the middle. He has a deep connection to the land. Being out on the land feeds his spirit and makes him feel connected.
[0:28:08] Adventures of the Starving Artist: Cameron enjoyed taking in a concert where some of his Shy Harry bandmates performed with their other group, Pilot Project.
[0:30:51] Move That Body: Nicholas Cumby enjoys the gym, focusing on weight training. Working with a coach helps him move past plateaus he saw in the past. He enjoys having control in the gym, where we don’t have control in all areas of our lives.
[0:36:24] Running Popup: John realized mid-run that he’s been using the wrong heart rate for a long time, when doing aerobic runs. He should have been dropping the target heart rate each year. He overlooked that. It didn’t feel great to recognize a mistake. On the other hand, it’s nice to see a better path forward.
[0:40:36] Flipside of the Coin: Sheila and John were blown away by the London transit system. It opened up the city to them. They wish we could make strides towards better public transit closer to home.
Quotes and Take-Aways:
Clarence – As I reconnected with my culture, I started to have a better and new understanding of who I was as a whole spiritual being, having a human experience. I started to get teachings about those four quadrants that are within us all: the mind, the body the spirit and our emotions, and how all of those quadrants have you and me in the middle of them.
Clarence – In order to find balance, we need to exercise those quadrants equally. We need to feed those quadrants equally.
Clarence – One of the most challenging things is achieving balance with the mind and with the spirit. The reason it’s so hard to address balance with the mind and spirit, especially for indigenous people, it’s because everything we’ve been exposed to, and all of those things that have oppressed us, all of those things that have been taken away from us, all of those unjust things that have been done to us, and then how people have tried to break our spirits, through either making our ceremonies illegal, or putting us in jail, or segregating us from other people, an it’s pretty horrendous that’s been done to the original people of this land. They tried to break our spirits. They tried to oppress us. They tried to do everything they cold, but it didn’t’ work.
Clarence – The creator is in you. The creator is in me. The creator is in everything outside: in the birds, in the air, in the trees, in the animals, in the grass, in the dirt, in the soil, in the rocks. The creator is everywhere around us and is love. God was brought to us over a big vas body of water in a wooden ship. God was brought to us in a form of a little black book, by these men wearing long dark robes. Before those ships and those men in the long robes and that book, God wasn’t here. And if God is so good and has all of these commandments that people are supposed to live by, how could that God be so bad to us indigenous people in the residential schools. That is a God I don’t want to know. That’s a God I don’t want to follow.
Clarence – What feeds my spirit is being out on the land. When I am out on the land, I feel so connected. I have a deep, deep connection. I am a land-based person. As indigenous people, we are land-based people. Our home is the land. We are the earth, and the earth is us.
Bulletin Board Quote brought to you by Sheila: We gotta get off. This is getting nowhere.
Guest Information: Clarence Cachagee has undeniable spirit for change, with a focus on working with the Spirit within. He’s a helper, visionary and author who is known for investing his whole self into his community. Clarence originates from Chapleau Cree First Nation and calls Waterloo Region his home. He faced struggles, and chooses to serve and support those living on the margins of society. Clarence continues to engage with his community through land-based teaching and healing as an Indigenous Community Educator, public speaking and facilitating groups to encourage “healing”. Clarence says “it is said that Mother Earth has all the medicines for every disease there is. Indigenous people of Turtle Island are land-based people. They have received the teachings from the animals. Their creation stories are about mother earth, and it’s said that you can go anywhere on Turtle Island and find the medicine you need. Understanding land-based philosophies helps us become better connected and feed our spirits”. Clarence works at Conestoga College as an Aboriginal Services Coordinator and the visionary and founder of Crow Shield Lodge.
Website for Crow Shield Lodge: https://www.crowshieldlodge.com/
Crow Shield Lodge Instagram: @crowshieldlodge
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 40Date: November 1, 2022
Participants: John Webster, Julie Wiilson, Cameron Earnshaw and Sheila Webster
Guest: Ardyth Correa
Start times and Segment Segments:
[0:00:38] What’s On Your Mind: Julie and John discuss Mental Health First Aid training through the Mental Health Commission of Canada.
Link to MHCC page: Mental Health First Aid
[0:11:38] Expanding Minds Interview: [Mental Wellness] Ardyth Correa is the founder of Ardyth Correia Coaching. She’s certified as a Health and Life Coach and a CIJ Clarity Catalyst coach, which means she’s trained in coaching people on emotional intelligence and mindfulness strategies. She’s currently helping mothers who want more calm in their lives and have children with ADHD, a learning disability, or other neurodiverse conditions. She's a big advocate for mothers by demonstrating how important it is to take time to focus on what is important for them, and not just everyone else, as that can easily take over their lives.
[0:27:24] Adventures of the Starving Artist: Cameron’s week featured a bizarre and wide range of music. He’s been on a wild ride staying sharp in many musical genres, from 80s, to contemporary, to country, to an Elvis song, to a jazz standard, to Chopin and more. The Chopin piece has lots of challenges.
[0:30:11] Move That Body: Thinking about and cooking spring rolls went from thinking unhealthy, to a healthy vibe, back to an unhealthy one, then ending up at healthy after all.
[0:35:09] Running Popup: John tips his cap to people he know who brighten up the room and make the world a better place. They make the people around them feel better. They’re amazing.
[0:37:33] Flipside of the Coin: We reminisce about John’s Run Kitchener Project, when he spent a few years running every street in Kitchener.
Quotes and Take-Aways:
Ardyth – Under the umbrella of neurodiversity, there are multiple conditions. A person could have tourette syndrome. They could have obsessive compulsive disorder (OCD). The could have oppositional defiance disorder (ODD), autism, a learning disability such as dyscalculia (a difficulty with math and numbers), dyslexia (issues with reading and sounding out words), dyspraxia (challenges with coordination and movement). There are other conditions.
Ardyth – Mothers are exhausted by these experiences. They’re feeling stress. They’re at their wits end. I’ve chatted with moms who have talked about difficulties deciding whether they should be working moms outside of the home, or should they be home schooling their kids and give up their job or their career.
Ardyth – Moms take on a lot. Many moms joke about how they want to have more than 24 hours in a day to handle all of their family’s expectations, or society’s expectations. There’s so much.
Ardyth – It’s been surprising at times. It’s been exhilarating at times, because not only have I learned that I was helping out these moms, but I was also helping out the rest of their family. It’s a trickle-down effect.
Ardyth – I want mothers to know that they are not alone, and to never be embarrassed or ashamed of what they’re going through. There’s always going to be a mother out there who understands.
Bulletin Board Quote brought to you by John: We started laughing and stopped patting each other on the backs.
Guest Information: Ardyth Correia is the founder of Ardyth Correia Coaching. She’s a teacher with a Master's of Education, a Bachelor of Education, a Bachelor of Public Relations, and a Certificate in Marketing. She is also certified as a Health and Life Coach and as a CIJ Clarity Catalyst coach, which means she is trained in teaching and coaching people on emotional intelligence and mindfulness strategies. She’s currently helping mothers who want more calm in their lives and have children with ADHD, a learning disability, or other neurodiverse conditions. She's a big advocate for mothers by demonstrating how important it is to take some time to focus on what is important for them, and not just everyone else, as that can easily take over their lives.
Ardyth’s website: www.ardythcorreia.com
Her Instagram: @ardythcorreiacoaching
Her TikTok Handle: @ardythcorreiacoachin
Facebook: Ardyth Correia Coaching
Facebook Group for Moms: https://www.facebook.com/groups/722549895240766/?ref=share_group_link&exp=9594
LinkedIn: https://www.linkedin.com/in/ardyth-correia
Her Book: Articles of LYFE: Volume 1: A Collection of Lessons Learned
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 39Date: October 25, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Doug Koning
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: We explore the concept of positive affirmations. We review a list of 10 examples, then chat about some: being allowed to take up space, choosing peace and being strong enough to make our own decisions. Will they work for us? Will they work for you?
[0:12:28] Expanding Minds Interview: [Artistic Wellness and Balance] We talk to stand-up comedian Doug Koning about balance, in the context of pursuing a calling that requires giving other things up for an extended period of time. His first experience doing stand-up felt like being struck with lightning in the best way possible way. As Doug sees it, making people laugh is just the best. It’s such a great reaction. He’s committed to the idea that you can’t fail if you follow a dream. He’ll be fulfilled in himself by doing that. Doug and Tim Nicholson also have a podcast called Best Worst Friends.
[0:32:17] Adventures of the Starving Artist: Cameron experiences ups and downs in the process of creating music, while trying a new approach.
[0:35:01] Move That Body: Sheila and John realize that people who live in big cities probably do a lot of walking every day.
[0:40:19] Running Popup: John remembers a time when he couldn’t imagine running 200 meters. Later, he was disappointed with his results when running his first marathon of 42.2 kilometres. He eventually cherished the result, thinking about how much his life had changed, because he not only ran the 200 meters, but another 42 kilometers to boot.
[0:43:18] Flipside of the Coin: A behind the scenes experience of creating a Flipside segment.
Quotes and Take-Aways:
Sammy – As a female from when I was a kid, within social constructs, you’re taught to not take up space, not be too loud, not be a know-it-all, but when a man does it then it’s okay and they’re smart and they’re powerful. Telling myself it’s okay to take up space and to be educated on things and to speak my mind is something I’m trying to get better at.
Sammy – Women are always taught to make yourself look smaller, whether that’s for jeans or an outfit or your personality.
Sammy – That’s what everyone needs to start thinking: I am here. I am qualified. I am educated and I’m here to be me.
John – Maybe behaviorism is correct and I’m not really in control of what I do, but I choose to believe that I am. That’s why my ethics matter. That’s why my choices matter, and that’s why I’m not going to let life happen to me anymore. I’m going to choose to try to be well in these different areas.
Sammy – I’ve been told with positive affirmations, you don’t believe it at the beginning, but if you say it every day at least once a day, then you’ll start to see the change and you’ll start to feel peace.
Sammy – If everybody chooses inner peace for themselves every day, then maybe our society could come to a place where it feels at peace with the environment or with each other, but I believe everybody needs to choose that inner peace first, before you can even look at a society at peace.
John – Maybe these positive affirmations have more than one advantage. Maybe they also help you become more self-aware.
Doug – I thought if I could do stand-up comedy once then I could stop obsessing about it. Then I did it once and it was like being struck with lightning in the best way possible. I caught the bug immediately.
Doug – That’s always been the test of whether you should be doing something: if it goes terribly and you still want to do it. If you still want to do comedy after you bomb, then you might be meant for this.
Doug – You learn a lot more from a bad set than from a good set.
Doug – I’m committed to the idea that you can’t really fail if you follow a dream. I’ll be fulfilled in myself. I would feel better following the dream and knowing that I did that. I don’t know how else to put it. I’d rather stick with it and suffer the consequences of doing so.
Doug – Making people laugh is just the best. It’s such a great reaction.
Doug – As a stand-up comedian you feel like an emotional alchemist in a way. If you have jokes about bad stuff that’s happened to you, it’s almost like you can take it like a clown with a balloon and turn it into a puppy. I take something that was pain for me and now it’s joy for others. Maybe not joy sometimes, but just understanding for them, or someone in the audience thinks, “I thought I was the only person who dealt with that.”
Doug – It’s a lot of screaming into the void – podcasting. A lot of times I would get hung up on it. I had another podcast in the past and would see an episode only got 20 downloads and I would feel like garbage about myself. Then a friend said, “Imagine if you did a show with 20 people who were into it.” I would be so excited to do that. To have 20 people along for the ride and who are invested in your development, it feels great.
Bulletin Board Quote brought to you by Cameron: This is hot trash.
Guest Information: Doug Koning is a walking, talking, screaming cartoon. Originally hatched in St. Thomas Ontario, Doug now lives and hates in Hamilton Ontario and is making audiences laugh wherever he goes. Having won the Go Yuk Yourself contest and been a finalist in Toronto's Comedy Brawl, Doug is no stranger to winning and losing. When he's not holding audiences hostage with his views on the world he's yelling at 12 year Olds on Xbox live to get to his level. Doug and Tim Nicholson have a podcast called Best Worst Friends.
Instagram: @dougkoning
Podcast – Best Worst Friends on Anchor (See also Spotify, Apple, etc.): https://anchor.fm/best-worst-friends
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 38Date: October 18, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Dr. Shirish Nathawani
Start times and Segment Segments:
[0:00:45] What’s On Your Mind: We start with a facet activities series, talking about activities that foster environmental wellness. Today’s chat focuses on a couple things: reducing the use of water in everyday life and keeping the house clean.
[0:08:49] Expanding Minds Interview: [Spritual Wellness] Dr. Shirish Nathwani returns in the area of Spiritual Wellness. We are reaching out to people of different religious, outlooks and beliefs. Our goal is to open people’s eyes to the things we share in common, break down barriers and dispel myths. Shirish tells us about the Hindu festival of lights called Diwali. Diwa means light, which signifies knowledge and brightness in one’s life. There are stories behind it, the most important is about Prince Ram, who was exiled from his kingdom and came back after 14 years. The day is celebrated as the day of the light coming back into the lives of the people. They do colourful designs at front entrances, using coloured powders. It’s called rangoli. Puja is a ceremony you do at Diwali. You light lamps, which is important. You make your own Diwa, maybe in a little clay dish. In that dish or cup you put a wick in oil and light it. Light purifies, like fire does. You can contaminate the water, the earth and nowadays even space, but fire you cannot contaminate. It’s purified. Whatever you put in a fire is purified.
[0:22:09] Adventures of the Starving Artist: Cameron was having one of those days. He got a short message from a friend in the middle of it, that turned it around for the better.
[0:24:45] Move That Body: Somehow we’ve learned to suppress ourselves. Why aren’t we chomping at the bit to get outside to walk or run or do other physical activities?
[0:27:33] Running Popup: John conveys a work lesson he learned that applies in many contexts: forget the windup and make the pitch.
[0:29:39] Flipside of the Coin: On a long run John saw many people walking while glued, head down looking at their phones. They were missing the people and the world they were passing by.
Quotes and Take-Aways:
Sammy – Something I’ve been very aware of recently is how much water is wasted, for example letting the water run while I brush my teeth or waiting for the shower to get warm.
Shirish – Diwa means light. Light becomes very important, because light signifies knowledge. Light signifies brightness in one’s life, and joy.
Shirish – Diwali has many stories behind it, but the most important story behind it is that it was the prince who was exiled from his kingdom and after 14 years he comes back – Prince Ram. The day he comes back is celebrated as the day of the light coming back into the lives of those people.
Shirish – In brief, the story goes that he was exiled just the day before he was going to be coronated, because the stepmother wanted her son to be the king
Shirish – Victory of good over evil is a theme of Diwali.
Shirish – They do colourful designs at front entrances, using coloured powders. It’s called rangoli.
Shirish – Puja is a ceremony you do at Diwali. You light lamps, which is important. You make your own Diwa, maybe in a little clay dish. In that dish or cup you put a wick in oil and light it.
Shirish – Light purifies. It’s like fire, which purifies. You can contaminate the water, the earth and nowadays even space, but fire you cannot contaminate. It’s purified. Whatever you put in a fire is purified.
Shirish – At a certain age we start to decay. The only solution is liberation – how to be liberated from the body and mind. That is what I feel is the total solution to all problems. You live a life where you are detached from your body and mind.
Shirish – The divine is everywhere. It’s in the body too. The body helps us to discovery the divine, so we have to pay attention to the body.
Bulletin Board Quote brought to you by John: That guy woke up 100 years from now. It’s not my problem.
Guest Information: Dr. Shirish Nathwani is a retired physician and surgeon living in the Waterloo region of Canada. A humanist, in essence, Shirish brings with him the perennial Hindu tradition of India. He is a director of a Canadian charity called Samarpan Meditation which is dedicated to offering a free and simple technique of meditation to all. He was nominated Ambassador to Canada for the Vienna-based Curators of the poetic revelations called Devayan (the third and the latest great Epic from India after Ramayan and Mahabharat). He sees himself as a dedicated medium in bringing lasting happiness to one and all.
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 37Date: October 11, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Hillary Fitzgerald (Expanding Minds) and Khiam Nong (Move That Body)
Start times and Segment Segments:
What’s On Your Mind: [0:00:44] As part of our Sammy travel series, John asks about her experiences with elephants in Thailand. She made a connection that will last a lifetime. She did volunteer work to help elephants that came to harm, by poaching, or used for entertainment, or worse to tear down their rain forest home. The goal is to rehabilitate and bring peace to the elephants.
[0:10:16] Expanding Minds Interview: [Physical Wellness] We welcome back personal trainer and fitness coach Hillary Fitzgerald. She talks about different ways people can get into fitness. It helps to figure out an activity you really enjoy doing. Hillary tells us why she loves early morning workouts. She loves the feeling of accomplishing something before the day begins. She and her husband take a different approach, because Hillary’s ready to go as soon as she wakes up, but he builds in more warmup at the start of the workouts. While Hillary enjoys early workouts, her message is to do whatever works for you. She says “just move your body” at whatever time of day works best for you.
[0:27:08 ] Adventures of the Starving Artist: It’s a time of year where Cameron has an instinct to slow down, even though many of us are ramping up after summer. Meanwhile he’s amassing a number of pieces of original artwork.
[0:30:25] Move That Body: Khiam Nong returns, this time to tell us about a combination of bone broth and pineapple and rind tea that’s making her feel much better with her gut health. Combined with Pilates and other workouts, she’s feeling amazing.
Khiam buys bone brother from Beck’s Broth, whose Instagram address is @becksbroth She’s at St. Jacob’s Market and the Kitchener farmers’ market.
[0:35:31] Running Popup: John was uplifted while tired during a long training run. He was thinking of slowing down and wishing he had better technique. Then some kids came flying onto the path, laughing while running free and enjoying the moment. It gave him a boost.
[0:36:53] Flipside of the Coin: Sheila and John wonder why some people dislike people who have it together, or get lucky, or have stuff that they don’t have? Why are we resentful of other people’s success?
Quotes and Take-Aways:
Sammy – I’ve always loved elephants, ever since I was a little girl – their faces and their smiles. You just know that they are wise creatures. They know so much about the earth. They’re honestly so intelligent.
John – It broke my heart to hear Sammy tell Sheila in an earlier show that some people use elephants and force them to tear down the rainforest – the very home they live in. It’s horrifying.
Hillary – Look to yourself and ask, “What do I really enjoy doing”, because you’re going to do it more if you really enjoy doing it.
Hillary – I wake up and I’m ready to go. I love the feeling of accomplishing something before the day starts. I begin the day with a success. The rest of the day just falls into place.
Hillary – For me it’s great getting it done early in the day. If I don’t, I feel it would sit on my mind, knowing I need to do it later.
Hillary – For me it works better getting it done early. Whatever works for you, I say just move your body. Whatever time you can do it is great. Some people have more energy at night and that’s just the way they are.
Hillary – I’ve been doing early morning workouts for so long and there are so many benefits. I feel like I’ve done a really hard thing. Everything else is smooth sailing after that.
Bulletin Board Quote brought to you by John: Keep it to yourself Hillary.
Guest Information: Hillary describes herself as a lover of life, promoter of positivity and motivator of movement. She started her fitness journey in high school, gained knowledge as she went along, and eventually enrolled in CANFITPRO. She became a personal trainer & fitness coach. Hillary initially worked at a gym and then went on to start her own business and train out of her home gym . It's been 6 years now working out of her home and she loves it.
Hillary’s website: https://www.hillyfitz.com
Instagram @hillyfitz
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 36Date: October 4, 2022
Participants: John Webster, Elise Webster, Cameron Earnshaw and Sheila Webster
Guest: Imran Kamal (Expanding Minds)
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: It’s the first installment of our Elise travel series. Guest host Elise Seifert talks about experiences in South Korea. It was her first travel after uni days. She taught English as a second language. It turns to a discussion of kids in Canada and the importance of play as a learning experience.
[0:11:56] Expanding Minds Interview: [Physical and Mental Wellness] It’s Part 2 of our interview of Imran Kamal. He told us Part 1 he told us how he recognized an addiction and ultimately reached out for help. This time he talks about coping mechanisms and how he found a way to move forward. Recovering from addiction as a lifelong process. It’s not a linear, straightforward journey. At the start of the process, Imran was not ready to fully commit or surrender to changing my life. During the time he was trying to figure it out, he continued to be in a lot of pain. He continued to be unwell. He continued to hate himself and wanted to die. It was a real struggle. He practices recovery as a member of a 12-step fellowship. His recovery efforts are much broader than that. For example, he volunteers weekly at a men’s rehab centre. That keeps him grounded, by reminding him where he came from and where he can go if he stops practicing his recovery. He has also sponsored and mentored hundreds of men and youth, which also keeps him grounded. Imran tells his story with the goal of lessening the stigma around addiction and mental health overall.
[0:26:47] Adventures of the Starving Artist: Cameron caught some acts and performed at an open mic. He was asked to accompany a performer who reads poetry set to music, which is provided on an improvised basis. He was inspired by a poetry course from school, and the concept of prosody. He explains what that is and how it worked at open mic.
[0:32:17] Move That Body: Sheila and John talk about good and healthy food that we came across by accident: frozen bananas, croutons and crackers.
[0:37:54] Running Popup: John ran the TCS London Marathon (U.K.) on October 2, 2022. It was an amazing experience and one that he’ll remember fondly.
[0:41:39] Flipside of the Coin: Sheila read a book called Highway of Tears by Jessica McDiarmid. It’s about a stretch of highway in British Columbia where many women were kidnapped and killed, primarily indigenous women. We wonder why we didn’t learn about it earlier. It bothers us that we didn’t know anything about this, which has been happening since the 1970s.
Quotes and Take-Aways:
Elise – I think it’s so important for kids to be kids – to have time to explore and learn and grow – and I think kids learn from play.
Elise – That was something I took from that experience and I want to apply to my student’s learning. I don’t want them to just be good at taking tests. I want them to be able take these skills and apply them to their learning, and to their lives.
Imran – Recovering from addiction is not the linear, straightforward journey that most people think it is.
Imran – My clean and sober date is January 5, 2016. I went to my first 12-step meeting in the summer of 2015. When I started in the summer of 2015 needing to change my life, it came with conditions on my terms. I wasn’t ready to fully commit or surrender to changing my life.
Imran – During that period of time when I was trying to figure it out, I realized I continued to be in a lot of pain. I continued to be unwell. If I could put it candidly, I continued to hate myself and want to die. It was a real struggle.
Imran – There was a lot of pushing people away, lying, hiding and making excuses at that time in my life.
Imran – I didn’t stop drinking and partying because I hated it. I stopped it because I loved it so much. I hated what happened after. I hated waking up in the morning after having completely forgotten my responsibilities, ignored my commitments and hurt the people that I love as a result of all that.
Imran – The cycle of guilt continues and then the only way to overcome guilt is to continue hiding from the world by using and drinking, and then you do it all over again.
Imran – I truly believe that it’s in the giving that I receive. It’s through sharing my experience I’m able to keep my own recovery going.
Imran – I truly believe in overall wellness.
Imran – When you look at it over time, we often look back and think, “Wow, I’ve made it a lot further than I realized. Sometimes it feels that we’re on a spiral staircase and we’re just going in circles, until you look down and you think, “Wow, I’ve also been moving upwards in addition to going in circles.” That’s very much how I look at it. It seems like we might be taking a step back. It’s not a complete step back and over time it’s still a step in the right direction.
Bulletin Board Quote brought to you by Elise: I don’t know what my favourite sport is. I’m just used to filling in blanks.
Guest Information: Imran Kamal is a lawyer working for the Province of Ontario, specializing in Indigenous rights. He started his career in 2013, practicing in family law with a focus on custody and access issues. He soon transitioned to the Catholic Children's Aid Society of Hamilton. Imran is a Certified Specialist in Indigenous Legal Issues and the only child protection lawyer in Ontario with this designation. In 2021, Imran was named one of the Top 25 Most Influential Lawyers in Canada by Canadian Lawyer Magazine. Imran’s passion is to work front line and grassroots. In 2017, he established Hamilton Lawyers Feed the Hungry, which gathers volunteers from the legal community to financially support and prepare and serve meals for 80 to 100 children and youth. Since 2016, Imran has also been a weekly volunteer at a Men’s Live-in Addiction Treatment Centre, providing support and resources for men overcoming alcohol and drug addiction. Additionally, Imran is Board Member of Mission Services of Hamilton and the AIDS Network.
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Julie and Elise
Let’s Be Well Together Podcast - Episode 35Date: September 27, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Adrian DeCoo (Expanding Minds) and Khiam Nong (Move That Body)
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: It’s a facets activities day. We talk about activities that foster spiritual wellness. We connect having a sense of right and wrong, with values that guide, as part of being spiritual.
[0:12:30] Expanding Minds Interview: [Social Wellness] Adrian DeCoo has been part of and witnessed amazing accomplishments of people working together, particularly through Rotary International initiatives. Sometimes we imagine a job is too big, so why even try? It’s amazing that a dream goal of one person, which at first blush might seem unattainable, comes to fruition when a community works together to achieve it.
[0:29:58] Adventures of the Starving Artist: Cameron faced curveballs left and right during a performance on busy weekend. Everything broke, but he rolled with it, the show went on as they say, and he completed the performances without a hitch.
[0:33:32] Move That Body: Khiam Nong includes pilates as part of a healthy lifestyle. It’s amazing for the core. She loves the way it makes her feel.
[0:39:28] Running Popup: For most of his life John took a first road, one that gave him a false sense of security. Now he sees another way forward. It’s a smoother road that provides more protection through bad weather.
[0:42:19] Flipside of the Coin: We talk more about dangers of extreme skepticism. We would never get anything done if we require 100% proof of everything before we act. Today we use the context of politics as an example.
Quotes and Take-Aways:
John – I connect having a sense of right and wrong, with values that guide, as being something that is spiritual. It helps me on a spiritual level.
John – Part of social wellness to me is community and the support network and working together.
Adrian – I’ve always understood that team, or group performance is driven by individual pursuit of excellence. What I mean by that is the individual desire to succeed.
Adrian – We give our gift of time to where we think it’s most interesting and most enjoyable.
John – One of the areas that I lament is environment – whether it can be changed and whether we have time. That’s another space where hopefully people working together, rather than giving up at the start and throwing our hands up, we’ve got to find a way to solve this environmental problem, because things are not going too well. Whether we are beyond the point of no return is a big question in my mind.
Adrian – I’ve come up with three components to what legacy means. The first legacy we all leave behind is one of relationships. The second component is one of intellectual or professional or craft pursuit, and that too lives beyond us. I think the third component of legacy is service. It’s service to others. It’s what we give back to the community and to the world.
John – My own personal experience is that giving back and helping people are some of the most rewarding parts of my life.
John – Our own world breaks down if we’re so skeptical that we need 100% proof of everything before we act. We’d never get anything done.
Bulletin Board Quote brought to you by John: A lot of people would say, “You’re an idiot John”.
Guest Information: Adrian DeCoo has been an active member of the Kitchener Rotary since 1986 and currently the 100th President of the club. He’s volunteered much time, including on many training sessions for Rotarians over more than 20 years. He’s received multiple awards from Rotary for his service, which are called Paul Harris Fellowships. Adrian is a founding partner in the training and organizational development firm of Great Lakes Learning Inc., Waterloo, Ontario. For more than 35 years he’s had extensive experience working with a variety of clients in areas of leadership training, developing vision, values and mission statements, teambuilding and helping organizations evolve. He’s a Co-author of three training books: Instructor Skills for Occasional Instructors; Ask & Listen: Essential Workplace Leadership Skills ; and Working Together: Leading and Facilitating Teams. Adrian is also on the Board of Directors of the amazing organization, KidsAbility, which helps thousands of children with different challenges to reach communication, social, physical and behavioural goals.
Kitchener Rotary Website: https://kitchenerrotary.ca
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 34Date: September 20, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Elise Seifert
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: John asks Sammy about balance, when so much of her time and energy is devoted to renovating and getting ready to move into her first house – an all-consuming process that can become overwhelming. There are lots of physical and social activities, but not much else. The day-to-day balance and routine is off, but it’s worth it from the perspective of balance over time.
[0:09:54] Expanding Minds Interview: [Physical and Spiritual Wellness] Elise Seifert was introduced to yoga in uni days. She saw it as a nice transition after years of dance classes. It was so much more than she expected. She loved the mindfulness and had an almost out-of-body experience. Inspired by the book Eat, Pray, Love, she attended a yoga instructor course in Goa, India. She chats about asana (physical practice of yoga), including hatha, vinyāsa, therapeutic and ashtanga styles. She goes over the eight limbs of yoga: yamas (how you treat other people); niyamas (how you treat yourself); asana (physical practice); pranayama (breathing); pratyahara (looking inwards); dharana (concentration); dhyana (de-concentration); samadhi (bliss). When you have all of the limbs working together you reach samadhi.
[0:23:50] Adventures of the Starving Artist: Cameron joined musicians to play at a wedding and had a unique experience rehearsing just before the performance.
[0:28:03] Move That Body: Sheila came across a post about food that contains a good amount of iron, other than meat. Low iron means low energy. Sheila’s had that experience. It’s good to know about these foods.
[0:34:58] Running Popup: John talks about a couple unexpected byproducts of getting in touch with the body after getting in shape. One is illuminating and the other is motivating.
[0:37:24] Flipside of the Coin: Sheila and John talk about whether to plant a seed when someone isn’t ready to receive a message.
Quotes and Take-Aways:
Elise – Yoga was so much more than I expected when I first tried it. I didn’t realize the connection between mindfulness and physical practice. I didn’t realize that was the focus of yoga. I had just imagined it was an exercise class.
Elise – At the end of one of one of my early yoga classes, I had almost an out-of-body experience. I felt like I was grounded, yet I was floating up into the sky and into the stars. They talk about a runner’s high. It was like a yoga high.
Elise – Something I learned was that you’re supposed to do yoga on an empty stomach.
Elise – The main learning I took away from this experience, at least from my philosophy classes, was that the physical practice of yoga is actually just one of the limbs of yoga. To follow the practice of yoga, you’re supposed to be following the eight limbs.
Elise – Our teacher told us if you follow all these yoga limbs and practices “to a T,” you will not fit into your western culture.
Bulletin Board Quote brought to you by John: I’m not laughing. Now I’m onto it.
Guest Information: Elise Seifert is a primary school teacher, a dance teacher, and a certified yoga instructor. She enjoys the arts and attended and arts high school. In addition to dancing, Elise is an accomplished pianist and an amateur guitarist. She combined travel with her uni days, including doing her first year of university in England. She travelled to many European cities during that year. She taught English in Korea after uni, then took time to travel throughout Asia.
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Let’s Be Well Together Podcast – Episode 33Date: September 13, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Imran Kamel (Expanding Minds) and Doug Koning (Move That Body)
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: Sammy and John start a chat about things they’re still learning, in this case being patient with themselves and setting boundaries.
[0:12:46] Expanding Minds Interview: [Physical and Mental Wellness] Imran Kamal recounts stories from his younger days. He became addicted but found reasons to dismiss comments from others and from himself that he needed help. He eventually confided to a close friend that he had a problem – that he was an addict and needed help. His friend suggested a way to seek help at a time Imran was ready to hear that. Imran set off on a path to address his addiction.
[0:27:28] Adventures of the Starving Artist: Cameron rolled with the punches and performed at an open mic show.
[0:31:22] Move That Body: Comedian Doug Koning gets a lot out of weightlifting. He tells us about it.
[0:39:12] Running Popup: Doing the podcast and hearing from other people reinforces a lesson John’s learned in life. Good ideas get better when you open your mind and your heart to input from other people.
[0:41:44] Flipside of the Coin: A discussion of not-good things we’re very good at leads to a discussion of life happening in between the plans we made. The stuff that happens in between is the rich stuff.
Quotes and Take-Aways:
Sammy – [One of the things I’m still learning] Being patient with myself. I can relate to that one. Sometimes I’m not patient with myself. I’m a lot more patient with others than I am with myself, because sometimes I expect myself to get it right away.
John – I’ve been married a long time. One of the best things is that the other person totally surprises you. You’re thinking, “where did that come from?”. It makes things more interesting.
John – Significant weight loss and getting in shape can take months or years to turn things around, and that’s okay. If fact, that’s what works. I’ve got to be patient. I won’t be where I want to be tomorrow or next week or two months from now, but maybe a year from now I will be.
Sammy – I think culture is one of the leading factors when people are choosing a workplace. Culture is so important and people are way more likely to leave a job due to the culture than due to their salary or the nature of their job. People will jump around nowadays, at least millennials. We will jump around and find the place that we feel comfortable.
Imran – There’s still a huge stigma out there as to what an addict looks like. I struggled a lot with that through my story and my journey.
Imran – I managed to keep up good grades. I came from a middle-class family. I was always able to use those as an excuse to field off any sort of criticisms or comments people would make about any potential problems that I had. I relied on good grades and social acceptability.
Imran – I can’t remember why we ended up in the Ikea parking lot, but I broke down and started crying to my childhood best friend and I say, “I have a problem. I’m addicted and I need some help.” He had known about my father’s recovery. He said you should go and seek help through the 12 steps the way your dad did. I said, “Okay, I’m going to do it.”
Imran – What got me the desire to get clean and sober was that I was just tired of living that way. I was tired of hurting people. I was tired of hurting myself. I was tired of it.
Imran – It was that inside paid - that desperation on the inside – that was the motivating factor for me to change my life and to get clean and sober.
John – If you open your mind and your heart after you share great ideas, then you can hear input from other people that makes your idea even better. You should latch onto that. You shouldn’t resist it.
Bulletin Board Quote brought to you by Doug: You’re not really doing anything but feeding your ego.
Guest Information: Imran Kamal is a lawyer working for the Province of Ontario, specializing in Indigenous rights. He started his career in 2013, practicing in family law with a focus on custody and access issues. He soon transitioned to the Catholic Children's Aid Society of Hamilton. Imran is a Certified Specialist in Indigenous Legal Issues and the only child protection lawyer in Ontario with this designation. In 2021, Imran was named one of the Top 25 Most Influential Lawyers in Canada by Canadian Lawyer Magazine. Imran’s passion is to work front line and grassroots. In 2017, he established Hamilton Lawyers Feed the Hungry, which gathers volunteers from the legal community to financially support and prepare and serve meals for 80 to 100 children and youth. Since 2016, Imran has also been a weekly volunteer at a Men’s Live-in Addiction Treatment Centre, providing support and resources for men overcoming alcohol and drug addiction. Additionally, Imran is Board Member of Mission Services of Hamilton and the AIDS Network.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 32Date: September 6, 2022
Participants: John Webster, Julie Wilson, Cameron Earnshaw and Sheila Webster
Guest: Simon Adler (Expanding. Minds interview) and Laurie Flanagan (Move that Body).
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: John included a poem in his book Accidentally Well. Julie asks John about the poem, “Sitting by the Ocean”, then talks about what it brought to mind for her.
[0:11:45] Expanding Minds Interview: [Spiritual Wellness] Simon Adler provides an introduction to Kashrut dietary laws, including types of food and preparing food according to Jewish laws. Those rules connect eating with spirituality, with an understanding that all food is a gift. Choice of food is limited, as is how food is prepared. Animals must be humanely killed.
[0:26:36] Adventures of the Starving Artist: Cameron became an unwilling mosh pit slammee, resulting in an apology from the well-meaning slammer.
[0:32:12] Move That Body: Sheila talks to Laurie Flanagan about loving her early morning walk.
[0:36:47] Running Popup: John remembers being not very inellectual. It was a close call.
[0:39:08] Flipside of the Coin: It’s hard to be friendly let’s be well together people when we run into oblivious people. Oblivious people are frustrating.
Quotes and Take-Aways:
Julie – There’s always going to be more waves. There will be other good times. This too shall pass.
Simon – The primary restriction [under Kashrut], that most people will have some vague familiarity with, is that we don’t eat pig. That is a small portion of a much larger rule that says any mammal that is going to be eaten has to have both a cloven hoof (a split hoof) and chew its cud.
Simon – The second point about dealing with mammals is that they have to be humanely killed.
Simon – The whole point of Kashrut probably being to require people to think about their food as connected to spirituality and not just to satisfy your animal instincts.
Simon – It is prohibited as a regulation out of the bible to mix meat and milk. That goes to prevent any contact between any kind of dairy product and any kind of meat product.
John – As part of social wellness, you’ve got to be aware of the people around you. You’ve got to be aware of the circumstances you’re in. It’s just common sense.
Bulletin Board Quote brought to you by Laurie: But he was naked. Full commando.
Guest Information: Simon Adler is enjoying retirement after a career as a commercial litigation lawyer. He spits his time between Canada and Israel to enjoy time with grandchildren.
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 31Date: August 30, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Laureen (Laurie) Flanagan
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: Sammy had an amazing trip to India, where she did volunteer work. It included an awe-inspiring view of Mount Everest, after ascending in the Himilayas while picking up trash left by climbers.
[0:11:36] Expanding Minds Interview: [Physical and Spiritual Wellness] Laurie Flanagan felt an affinity to mediation her whole life. She started a meditation practice in 2017 after physical, mental and emotional exhaustion led to a breaking point. Even though she’s a very positive person, her “brain went black” with only negative thoughts. She started using breathing exercises, then went on to read Deepak Chopra. She started using his work, leading to her mediation practice. Laurie talks about what she does and how meditation helps her.
Link to Laureen [Laurie] Flanagan’s children’s book, illustrated by her son Jacob Damaren: Where Do Dreams Come From?
[0:27:48] Adventures of the Starving Artist: Cameron describes the “nose trick” to help raise the soft palate, which creates resonate space to make notes sound round and warm.
[0:31:21] Move That Body: John gets on his soapbox again, this time to talk about why “Move That Body” is at the very heart of the message we’re trying to share on this podcast.
[037:36] Running Popup: John talks about an insightful quote by Albert Camus: “You will never be happy if you continue to search for what happiness consists of. You will never live your life if you are looking for the meaning of life.”
[0:41:06] Flipside of the Coin: Sheila and John reminisce about a few memories, just before they celebrated their 35th wedding anniversary.
Quotes and Take-Aways:
Sammy – [On seeing Mount Everest for the first time] To this day it was the most picture-perfect thing I’ve ever seen, to the point at which I thought, “I’m pretty sure this is a backdrop. I’m pretty sure this can’t be real.” It was a really nice moment. You hike up this whole mountain and you’re feeling terrible – I was feeling terrible – then you see the end result and it makes it all worth it. Everyone was quiet and we just stared at the view.
Laurie – I spend about 20 minutes meditating in a very quiet calm place, in front of my window. I try to bring my mind and my being grounded together in the moment that I’m in: being aware of how I’m sitting, where I’m sitting; feeling the floor underneath me; feeling the air that’s touching my skin; breathing in through the nose; feeling the muscles around the eyes, the ears, the throat; and from there just focusing on the breath, the letting the mind go.
Laurie – When I’m under a lot of anxiety and stress my brain feels really tight, like a muscle cramp. When I’m meditating, slowly as I let my mind go, I can feel my mind open up and relax. Then it feels like there’s space in my mind.
Laurie – The biggest advantage to teaching children meditation is emotional regulation, so that they can learn to handle their emotions.
John – Move That Body is at the heart of the message we’re sharing in the podcast. If you take nothing else from our show, please hear that getting physical – moving that body – it’s a real key to overall wellness. I can’t overstate that. It’s essential.
John – Improving my physical wellness changed my life for the better, dramatically and in unexpected ways. Physical fitness unlocked understandings that were buried. I believe that’s because humans are designed to be physical.
John - Socrates said, “To know the good is to do the good.” In other words, people will do the right thing as soon as they recognize it’s the right thing to do. Aristotle disagreed. He argued that people need to build good habits to improve their willpower because doing the right thing can be difficult. Without willpower, you might not do the right thing even though you know it’s the right thing to do.
John – Everything fell into place for me when I connected with my physical self. We talk about different categories of wellness and trade-offs we make between them. Whichever trade-offs I make, I commit to eat nutritious food in moderation, exercise and stay in touch with my physical nature.
Bulletin Board Quote brought to you by Sammy: Here you go! Throw you in!
Guest Information: Laureen Rose Flanagan, who we know as Laurie, is a high school teacher of the arts and religion. For over 30 years. She’s a dancer, grandmother and mother. She is an avid Yoga practitioner. She has a passion for writing and aspires to enrich, inspire and encourage the imagination of children through the art of story teller. In her work, storytelling is a major component of all her creations and teachings.
Laurie can be found on Instagram: @authorlrflanagan
Laureen Flanagan’s children’s book, illustrated by her son Jacob Damaren: Where Do Dreams Come From?
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 30Date: August 23, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Jill Melanson
Start times and Segment Segments:
[0:00:43] What’s On Your Mind: Sammy and John talk about a social media post with ideas to boost energy without using coffee – from CBD, to hydrating, to sunlight and more.
[0:11:31] Expanding Minds Interview: [Economic Wellness] Jill Melanson continues her discussion of financial savings concepts. In Part 2, we chat about different types of savings accounts (e.g., regular bank account, TFSA or RRSP), and about options for saving or investing (e.g. cash, stocks, mutual funds and bonds).
[0:32:28] Adventures of the Starving Artist: This week, Cameron fell in love . . . with Spanish.
The song Cameron talks about: 1977 by Ana Tijoux
[0:35:49] Move That Body: Sheila came across an article on the 5 best exercises you could ever do.
Article: 5 of the Best Exercises You Can Ever Do
[0:41:40] Running Popup: John had a breakthrough thought about the wellness check-in theory he’s exploring. When you stop to think actively about the activities you are doing to nourish wellness in the different categories of wellness, the check-in has more than one side. You can see what’s missing, but you can also see what you’ve got – how rich your life is.
[0:44:10] Flipside of the Coin: Kids are very creative and their movement and their thoughts are very lively. We take that out of them as they grow up. It’s almost like our society beats the naturalness and creativity out of us.
Quotes and Take-Aways:
John – There can be nourishment lurking unseen. When you stop to think actively about the activities you are doing and missing, that nourish wellness in the different categories of wellness that are important to you, the wellness check-in has more than one side. You can see what’s missing, but you can also see what you’ve got – how rich your life is.
John – If you’re curious about how to run properly, one good way to do it is to go to a park and watch kids run. They just naturally know what to do. It’s nature taking over.
Sheila – I had this experience teaching young kids. They are very creative and their movement and their thoughts are very lively. We take that out of them as they grow up. When you’re teaching 8-year-olds to teenagers they lose that creativity. It’s really interesting to watch little kids play.
John – It’s almost like our society beats the naturalness out of us. It beats the creativity out of us.
Bulletin Board Quote brought to you by Sammy: What the heck? We should talk about CBD.
Guest Information: Jill Melanson is a licensed Mortgage Agent who works with Invis, a large and respected Canadian mortgage brokerage. Jill guides her clients through the mortgage process and helps them make informed choices, including after a mortgage closes, providing tips and strategies to build long-term wealth. Jill spent most of her career with TD Canada Trust as a Financial Advisor. She also worked at RBC as a Financial Advisor in a more remote role. She completed her Canadian Securities Course among other investment courses throughout her tenure in banking. Jill has been married for 10 years and has two beautiful kids. Her contact information:
Jill Melanson – Mortgage Agent with Invis (Kitchener, Ontario office)
Website: https://jillmelanson.ca/
email: jillmelanson@invis.ca
Tel: (519) 502-5259
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 29Date: August 16, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw, Sheila Webster and Elise Seifert
Guest: Shirley Madill
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: Guest co-host Elise Seifert chats with Sheila about a book - Legacy: Trauma Story and Indigenous Healing by Suzanne Methot. They explore the concept of the four R’s as the driving force of an Indigenous community – Respect, Responsibility, Reciprocity and Relationships to help build a healthy community.
[0:08:50] Expanding Minds Interview: [Artistic Wellness] Shirley Madill, Executive Director of the Kitchener-Waterloo Art Gallery discusses art as a rich source of wellness. We chat about the impact of removing art from a community, and the benefits of art in general, and art programs that help seniors, youth (including at risk youth), people with Alzheimers or autism.
[0:22:42] Adventures of the Starving Artist: Cameron recounts the process of a film score coming to life. Check it out on Spotify. Here’s a link to Cameron’s film score song: Long Gone
While we’re at it, check out Cameron’s artist page on Spotify: Artist Spotify Page
[0:27:02] Move That Body: Tushar Anandasagar found sledding as a way of addressing back pain. He finds sledding to be a great workout.
[0:33:37] Running Popup: John made a discovery and wrote a poem about it 30 years ago. He reads it to celebrate his and Sheila’s 35th Anniversary. There are no more dreams he dares not dream.
[0:38:22] Flipside of the Coin: We talk about an amazing example of art as a fabric of a community, flowing from a performance in Roundstone, Ireland, in 2018.
Quotes and Take-Aways:
Shirley – Some of the studies have found that when art has been removed from a community, there has been a substantial increased use of mental health services.
Shirley – Studies have shown that (through the visual arts) there’s alleviation of isolation, a boost in self-confidence and reductions in fear and anxiety. Social networks are improved when you’re at a gallery with a social group.
Shirley – There’s also more compassion and understanding interculturally that comes about through the visual arts.
Shirley – The more that you bring art into your daily life, the more you’re going to reap those benefits.
Shirley – You’d be surprised what the art experience can do for youth at risk in terms of getting that messaging our or expressing themselves where they can’t do it verbally.
Bulletin Board Quote brought to you by Liam from Roundstone, Ireland: Well, you gotta give me time to put my shoes on.
Guest Information: In addition to being Kitchener Waterloo Art Gallery’s Executive Director, Shirley Madill held previous positions in other art museums in other Canadian cities – Winnipeg, Hamilton, Victoria and St. Catharines. She was past-president of the Board of Galleries Ontario, and Past-President of the Canadian Art Museum Directors Organization. She’s currently Vice-President of the Board of ArtsBuild, Ontario. Her publication record is extensive. She's presented papers on photography, performance art, women’s art issues, and First Nations art across Canada and the United States. Her curatorial work included numerous exhibitions. She’s taught courses in 20th Century Canadian and Modern Art, History of Photography and other topics. Her awards include the Ontario Association of Architects award for the Future Cities exhibition in Hamilton, Ontario during her tenure at the Art Gallery of Hamilton showing her interest in the role an art gallery can play in the development of a creative community.
Kitchener Waterloo Art Gallery website: https://kwag.ca
Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Julie and Elise
Let’s Be Well Together Podcast - Episode 28Date: August 9, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Rev. Michiko Bown-Kai
Start times and Segment Segments:
[0:00:44] What’s On Your Mind: We start a new series called "Facet Activities", where we explore activities that foster wellness in different facets (or categories) of wellness. Today we discuss a couple activities that foster intellectual wellness: brainstorming and conversations.
[0:014:14] Expanding Minds Interview: [Spiritual Wellness] We interview Rev. Michiko Bown-Kai of the United Church of Canada. They discusses gender topics in the Christian context. Michiko enjoys the grey area in conversations about gender, because it teaches us to be curious and ask questions of each other. They discuss discrimination and how confronting challenges and navigating the world helps develop spirituality. Cameron enjoys instrument jams, seeing them as conversations.
[0:28:42] Adventures of the Starving Artist: Cameron enjoys instrument jams with other musicians, seeing them as conversations.
[0:34:39] Move That Body: Brad Mills enjoys canoeing, portaging and camping in nature, enjoying rivers, lakes and the beauty of the land.
[0:40:54] Running Popup: John realized he had the wrong image of how the planets circle the sun. He missed the true perspective, which makes him wonder whether he misses perspective in other areas.
[0:42:57] Flipside of the Coin: We came across and article about how to furnish your home sustainably. It has lots of great ideas.
Quotes and Take-Aways:
John – I don’t see intellectual wellness as knowledge-based or IQ. For me, what nourishes intellectual wellness is exercising your mind, or activating your mind.
Sammy – When you hear the term “know-it-all”, it’s someone who is constantly pushing their opinion on you. It’s so important to be able to listen and understand other people’s perspectives.
Michiko – I understand this desire, especially when it’s from a place of good intentions and respect, to think, “Yes, I want to figure out where exactly everything fits and makes sense, and what definitions to memorize”, but there is a lot of grey area, because so much of this is what we’re unlearning as society, what we’re each personally unpacking. So much of this is tied up with culture, even local context.
Michiko – What I’ve come to learn over time is that I love the grey area of these conversations, because it teaches us to be curious and ask questions. It creates space. When we stop making assumptions about others that we’ve been trained to make our whole life, and make space instead, then we get to see so much about people around us.
Michiko – Within society as it is trans people experience oppression. It’s a world that’s not made to affirm trans people. There are a lot of different forms of discrimination that are experienced by trans people. The experience of having to confront those challenges on a regular basis impacts you. It raises questions around suffering, authenticity, how to engage with the world in ways that are compassionate, but also ensure that you are safe and respected. All that work in navigating the world teaches you a lot of spiritual lessons.
Michiko – The process of figuring out who you are, choosing to live your life for yourself, authentically, even when you know there’s a cost attached to it, really helps to develop a sense of inner strength. That’s really key to spirituality.
Michiko – The message that I see in the bible is one of love and radical hospitality, which should be extended to all, including trans people of course.
Michiko – It’s about tracing this narrative throughout the bible – the old testament and new testament – about this idea that God’s work shows up in the most unexpected places and the most unexpected people. God continuously has a concern for justice for those who are downtrodden, oppressed and outcast in society. If we look at what trans people are experiencing today, I would certainly understand the way God does have that concern for justice for trans people.
Bulletin Board Quote brought to you by Sammy: I’m going to use a zip tie to fix my dishwasher.
Guest Information: Reverend Michiko Bown-Kai is a Minister of the United Church of Canada. They studied Social Justice and Peace Studies and Political Science at the University of Western Ontario before attending Emmanuel College for their Master of Divinity program. Over the past decade Rev. Bown-Kai has engaged in ministry in many forms: as a Sunday School coordinator, program coordination at The United Church’s General Council Office, a youth group leader, an intern minister at East End United Regional Ministry, and most recently as the minister at Saint Luke’s United Church. Rev. Bown-Kai is always excited to learn more about cultures, languages, and nature. You can often find them biking, highland dancing, or befriending as many dogs as possible
Rev. Michiko Bown-Kai’s website (with contact page): https://michikobownkai.wixsite.com/ministry
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 27Date: August 2, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Jill Melanson
Start times and Segment Segments:
[0:00:43] What’s On Your Mind: We introduce our Sammy Travel Series. Sammy just got back from a trip to Greece. John wonders what it felt like to have her travel frame of mind. It’s been a while since he felt it.
[0:13:49] Expanding Minds Interview: [Economic Wellness] Jill Melanson introduces financial savings concepts. It’s the first of two interviews on this subject. In this one, we cover general approaches to saving, different reasons to save, connections between levels of risk and what you’re saving for, and how you find someone to help you with finances.
[0:28:48] Adventures of the Starving Artist: Cameron made it through a busy time and finally got a chance to rest and recuperate. He’s grateful to have the rest time.
Spotify link to Natalia Zuk’s new song: Unbreakable You
[0:32:27] Move That Body: We’re talking about gardening again. Not only is it a great way to Move That Body, but a study found that it improves mental health, even for novices. Fifteen participants who gardened twice a week, for eight weeks, reported lower levels of stress, anxiety and depression.
[0:37:41] Running Popup: John talks about the “I Feel Amazing” scale he’s developing. He’s trying to figure out what combination of activities he’s doing when he feels amazing physically and mentally. Getting too much of a good thing might drive him lower on the scale. What’s the right mix?
[0:40:54] Flipside of the Coin: Sheila and John really appreciate living in a place where we have four distinct seasons.
Quotes and Take-Aways:
Jill – When I worked at the bank, and when people came in who were starting on their savings and investment journey, my first stop was always at the rainy-day account. You need to have that account. The rainy-day account sits in a bank savings account. It’s there the days you need it for unexpected emergencies.
Jill – People suggest holding 3 to 6 months of living expenses in a rainy-day fund.
Jill – After the rainy-day fund, the earlier you start saving and investing the better. The longer you are saving, the more your money is going to work for you, so compounding on top of each other, on whatever rate of return you’re earning.
Jill – A talked-about target amount to put into savings for investment is 10% of your take home pay (i.e., after income taxes are paid, also called after-tax dollars or net pay).
Jill – People that start saving feel good about it. That breeds good habits and more savings. Once you see your money grow, then you really start to understand it – when it’s your savings.
Bulletin Board Quote brought to you by John: We’d like to go on a trip. Would anyone like to buy some brownies from us?
Guest Information: Jill Melanson is a licensed Mortgage Agent who works with Invis, a large and respected Canadian mortgage brokerage. Jill guides her clients through the mortgage process and helps them make informed choices, including after a mortgage closes, providing tips and strategies to build long-term wealth. Jill spent most of her career with TD Canada Trust as a Financial Advisor. She also worked at RBC as a Financial Advisor in a more remote role. She completed her Canadian Securities Course among other investment courses throughout her tenure in banking. Jill has been married for 10 years and has two beautiful kids. Her contact information:
Jill Melanson – Mortgage Agent with Invis (Kitchener, Ontario office)
Website: https://jillmelanson.ca/
email: jillmelanson@invis.ca
Tel: (519) 502-5259
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 26Date: July 26, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guests: Jason Balgopal and Brian Peyton
Start times and Segment Segments:
[0:00:42] What’s On Your Mind: Sammy and John talk about baggage you don’t need to carry – your past, guilt, expectations, other’s mistakes and negativity.
[0:12:15] Expanding Minds Interview: [Social & Mental Wellness] we interview Jason Balgopal, who went through a period of deep depression. He was ultimately helped by a web of support. In the process, he felt that he was burning out his family by repeatedly saying the same things to them. They tried their best, but they had no lived or clinical experience to help him. He saw something missing - the ability to speak with other people who walked in his shoes, so to speak. Not experts, family or friends, but people like him. He developed a peer support group. It helped. He’s now giving back to the community, which supported him, by helping develop more mental health peer support groups, including online ones. It’s making a difference for many people.
[0:20:33] Adventures of the Starving Artist: Cameron talks about music theory, including Breaking THEory Rules.
[0:36:18] Move That Body: Brian Peyton built his eBike after retirement. He loves riding around the city and its trails.
[0:42:26] Running Popup: Getting to a better place is rarely a straight line. There are steps forward and back.
[0:45:48] Flipside of the Coin: Sheila talks to John about something in his book, Accidentally Well. Being too skeptical (or dogmatic) is problematic.
Quotes and Take-Aways:
Sammy – There’s a difference between goals and expectations. Expectations can set you up for failure at times. You’re expecting something, and if you don’t get it, then you may feel it’s a failure.
Jason – The fact that there we so many different aspects to the help that I got, I liken to a web of support [to help overcome deep depression]. It’s not just one thread, for example where you can say there’s a magic bullet and I’ll get medication that’s going to be the end of it. It’s a whole web of support that helps you get through these kinds of challenges.
Jason – What do you do in life when there’s something’s not there that you need? Well, you create it. That’s what I did anyway.
Jason – When I’m talking to people with similar or analogous experiences, they understand what I’m going through and I have a confidence that they are interested in what I have to stay. They’re not stuck there like my wife when I come home from work and unburden on her. When I go to a mental health peer support group, the people are there for themselves to get help, but they’re also there to give help to other people. You know when you are talking to them that they actually want to listen to what you’re saying. They have suggestions about what worked well for them.
Jason – Feedback is one of two things: (1) empathy; or (2) what’s worked or didn’t work for somebody else. The one thing we won’t do in the group is tell people what they should and shouldn’t do. We’re not professionals, so we won’t tell you what to do.
Jason – I’m surprised at how positive an experience this has been. It’s amazing. No longer do I feel lonely and alone in my journey.
Bulletin Board Quote brought to you by Brian: I’ve done it a couple times, but it’s pretty hairy!
Guest Information: Jason Balgopal is a lawyer. He's been an Assistant Crown Attorney in Scarborough, Ontario since 2004, which is similar being a District Attorney in the U.S. He's appeared in all levels of court, and has conducted all manner of prosecutions, including murder trials. He’s a member of the Elder Abuse Consultation Team in Toronto and has presented many times on the topic of Elder Abuse. He’s also a member of the Scarborough Human Services and Justice Coordinating Committee which helps to coordinate the various services offered by different organizations to a diverse population. After a lengthy challenge with deep depression, and after getting to a better headspace for himself, Jason wanted to give back to the community which had supported him. In 2015, he created the Mental Wellness Peer-to-Peer Support Groups, which have been operating ever since in person, and more recently through Zoom. The groups offer members an opportunity to unburden themselves to peers (people who have “walked a mile in your shoes”) about how their mental wellness challenge is affecting them and get feedback (empathy or best practices) to support them.
Website for meetup.com site: Mental Wellness Peer-to-Peer Support Groups
Connect with Let’s Be Well Together Podcast:
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 25Date: July 19
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Clarence Cachagee and Laurie Flanagan
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sheila chats with her sister Laurie about energy takers and energy givers. The energy takers can exhaust you. Bring on the energy givers.
[0:12:38] Expanding Minds Interview: [Social Wellness] Clarence Cachagee tells us about differences between a territorial acknowledgment and a land acknowledgment. He describes an Indigenous smudging ceremony. We both express hopes for allyship and moving towards reconciliation.
Website for Crow Shield Lodge: https://www.crowshieldlodge.com/
[0:35:25] Adventures of the Starving Artist: Cameron navigates sniffle and road blocks before performing live, and is happy about new songs being released by artist Natalia Zuk (Unbreakable You) and Eric Bolton (Neon Soul). Cameron helped with both projects.
Spotify link: Neon Soul by Eric Bolton
[0:42:08] Move That Body: Sheila tells us about someone she met on a scenic hike on a recent trip to St. John’s, Newfoundland. He hikes Signal Hill every day. What a great way to Move That Body.
[0:47:34] Running Popup: John describes his favourite running feeling, and when he feels it.
[0:48:45] Flipside of the Coin:
Quotes and Take-Aways:
Laurie – If you ever look at a flower when it doesn’t have water, that’s pretty much what we look like when we’re dehydrated.
Clarence – Through my lens, as soon as a nation’s name (e.g., Haudenosaunee, Anishinaabe or Neutral People), it’s a territorial acknowledgment. A land acknowledgment – that’s when we specifically speak about the land.
Clarence – [Land acknowledgement] The Haudenosaunee have a thanksgiving address. Sometimes that thanksgiving address can take at least a day. They are addressing the land from top to bottom. They address the sky. They address all the different kinds of birds. Then they come down and address all the different types of trees and then they start addressing all the different types of plants, all the different types of grasses. Then they go beneath the ground and talk about the creatures that dwell underneath the ground. There’s much more.
Clarence – The thing that many non-indigenous organizations don’t understand is that we [Indigenous people] have that deep connection and we’re giving thanks all the time. Then they come up to us and say, “Do you mind doing a territorial acknowledgment for us.” We tell them that we acknowledge this territory and this land every day. We are not the ones to do that. It’s not our place. It’s not our time to do that.
Clarence – A territorial acknowledgment is a small form of reconciliation. We’ve turned the tap on just a little bit and a drip is starting to come – of reconciliation, or maybe of allyship. It’s just starting to flow, which is great, because people are finally starting to notice and they’re paying attention and they’re being accountable and they’re listening and they’re learning. That is one of the biggest steps that we want in allyship and for people to walk with us. They need to unlearn and re-educate themselves about the truths, because a lot of history that has been shared with people is incorrect.
Clarence – The time is right to have these conversations, and John they’re not going to be easy conversations. We are giving people a starting point, and it is not easy, because we’re starting to talk about those truths that have not been talked about, and it’s not about blaming or shaming anybody. It’s just about – those truths have to be disclosed and talked about so that those fractures of the past can be repaired and so that we can all have a different understanding of what it’s like to walk down a road together as equals. Colonialism has had a horrendous impact on all of us, especially the Indigenous people. We’re not used to systems. We don’t work that way. We don’t work with tiered systems. We work within a circle.
Clarence – That’s a great question. I think you [Let’s Be Well Together Podcast] should acknowledge the territory that you are on. Acknowledge the nations of Indigenous people who were here before you. Then it’s just about giving respect, because we need to remember who was here and who was stewarding this land before point of contact.
Clarence – It’s not only about what we carry with us in our minds. It’s about what dwells in the darkness of our shadows. It’s what we carry and the stuff in our shadows. It all depends where you stand. That shadow could be very small, or that shadow could be very long. You could have a lot of things in the darkness of that shadow.
Bulletin Board Quote brought to you by John: I don’t want to hear from the Happy Sisters!
Guest Information: Clarence Cachagee has undeniable spirit for change, with a focus on working with the Spirit within. He’s a helper, visionary and author who is known for investing his whole self into his community. Clarence originates from Chapleau Cree First Nation and calls Waterloo Region his home. He faced struggles, and chooses to serve and support those living on the margins of society. Clarence continues to engage with his community through land-based teaching and healing as an Indigenous Community Educator, public speaking and facilitating groups to encourage “healing”. Clarence says “it is said that Mother Earth has all the medicines for every disease there is. Indigenous people of Turtle Island are land-based people. They have received the teachings from the animals. Their creation stories are about mother earth, and it’s said that you can go anywhere on Turtle Island and find the medicine you need. Understanding land-based philosophies helps us become better connected and feed our spirits”. Clarence works at Conestoga College as an Aboriginal Services Coordinator and the visionary and founder of Crow Shield Lodge.
Website for Crow Shield Lodge: https://www.crowshieldlodge.com/
Crow Shield Lodge Instagram: @crowshieldlodge
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 24Date: July 12, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Dr. Shirish Nathwani
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: John talks to Sammy about a continuum, with extreme dogmatism on one end and extreme skepticism on the other.
[0:11:49] Expanding Minds Interview: [Spiritual Wellness] We interview Dr. Shirish Nathwani in the area of Spiritual Wellness. He offers reflections on Hindu spirituality, including on reincarnation, purification of oneself, becoming childlike (not childish), mediation, liberation and more.
[0:26:12] Adventures of the Starving Artist: Cameron’s Canada Day weekend was chock-full of performances.
[0:29:34] Move That Body: Sheila brings up a point from John’s book, Accidentally Well. The quick fix doesn’t work for him when it comes to losing weight or getting into better physical shape. He needs an approach that’s more manageable and sustainable over a long term.
[0:37:12] Running Popup: John explains his “to do” list approach to getting things done. He came up with an acronym: D.R.E.S.S. for Success.
[0:40:19] Flipside of the Coin: Popups come to us in different ways. John has his running popups. Sheila’s popups come to her after sleep.
Quotes and Take-Aways:
John – When I was younger I tended to be more on the skeptical side of the continuum [from extreme dogmatism to extreme skepticism] and, in retrospect, it wasn’t a great way to live my life. I would find it froze me in place at times when I had to make important decisions or choose on how to act. I might not move as quickly as I needed to. With the benefit of age and hopefully a bit of wisdom, I moved more towards the middle.
John – If there’s something I need to choose between. If there’s a reason I have to think about a theory or belief. I research. I talk to people about it. I come up with what I think is the best solution based on the information that’s available. I use critical thinking and say this is the most persuasive point of view to me. Then I act on it, because I don’t want to freeze I place. But I keep an open mind.
Shirish – As a human being, it is our birthright and a need to discover the true nature and purpose of our existence, just as it’s important to know the nature of the world that surrounds us. It’s only then that we can lead a meaningful life of peace and contentment.
Shirish – The ultimate reality that we call God, or by various names, is omnipresent and vibrant in every particle of our Cosmos. That’s a core of our beliefs.
Shirish – Every act you do, you show gratitude. That’s what I do.
Shirish – Earth, water, fire, air and space are the five elements out of which our body is made.
Shirish – I would say that those who don’t believe in God, they believe in themselves, and it’s the self, the capital self within that’s here to discover. This is where mediation comes in. This is where prayer comes in. All these activities are means of reaching that.
Shirish – One thing that has given me the greatest strength has been meditation, but what is lacking in my life I feel is that complete surrender – surrender to the divine. All the problems I find in life are connected to the body or mind. When I surrender to the divine, if I can manage to do that completely, then it becomes the problem of the divine and I become a pure witness, like the child I was telling you about – of pure mind.
Bulletin Board Quote brought to you by Sheila: We got in our little dingy and had to go around and beg for gas.
Guest Information: Shirish Nathwani is a retired physician and surgeon living in the Waterloo region of Canada. A humanist, in essence, Shirish brings with him the perennial Hindu tradition of India. He is a director of a Canadian charity called Samarpan Meditation which is dedicated to offering a free and simple technique of meditation to all. He was nominated Ambassador to Canada for the Vienna-based Curators of the poetic revelations called Devayan (the third and the latest great Epic from India after Ramayan and Mahabharat). He sees himself as a dedicated medium in bringing lasting happiness to one and all.
Connect with Let’s Be Well Together Podcast:
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 23Date: July 5, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Alex “Sandy” MacFarlane and Brad Mills
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: When people say, “That’s just how Sammy is”, or “That’s just how John is”, are they missing an opportunity to see that there’s much more to it?
[0:10:53] Expanding Minds Interview: [Artistic Wellness] Comedian Alex "Sandy" MacFarlane rejoins us. We chat about a theory that many comedians ask the audience questions, based on the unique way they see the world, including observations many of us miss.
[0:28:14] Adventures of the Starving Artist: Cameron was in a booth at Jazzfest, helping kids have fun with button-making while connecting with new students. There was plenty of amazing jazz music to enjoy.
[0:32:32] Move That Body: Brad Mills enjoys indoor rock climbing.
[0:38:23] Running Popup: How did I forget that I was going to make the world a better place? How did I let that slip?
[0:40:38] Flipside of the Coin: Sheila and John discuss (argue about?) what we shouldn’t say on the show.
Sammy – I still hear people saying that: “That’s just how they are”, maybe very shy or very quiet, but sometimes there’s stuff that’s going on behind that. The main question of the person who did the TikTok video is nature versus nurture. Is that just how they are, or are they taught to learn these things?
Sammy – Sometimes hearing “that’s just who they are” is a negative thing. The speaker might think it’s positive, because they’re accepting that person, but maybe the person is dealing with a lot of things, like childhood traumas and wounds they haven’t fully dealt with.
Alex – If you look at some of the most well-known comedians, they do ask questions. Think of comedians like David Chapelle, John Stewart and Trevor Noah. I really do think that comedians look at the world in a different way. They absorb information differently, and regurgitate it differently than other people.
Alex – Pretty much every Friday and Saturday night a comedian will do a joke and I’ll say to myself, “how did I not think about that?”
Alex - When you see things that are unjust or you don’t think is right, and other people don’t see it, it’s not necessarily a good thing. Sometimes you eat that.
Alex – When you can get up on stage and make people think in a different way, and make them laugh at the same time, that’s gold.
Bulletin Board Quote brought to you by Sheila: He’s really not that nice. Everyone thinks he’s so nice. He’s not that nice!
Guest Information: Alexander MacFarlane goes by Sandy in comedy. He got into comedy when a friend suggested he try it at a stand-up competition at London Ontario Yuk Yuk's. Sandy won and was invited back to open for the Yuk headliners that weekend. After years of travelling for comedy, Alex started producing shows in his hometown Kitchener Waterloo and Rusty Nail Comedy was born. Rusty Nail produces comedy shows all over Southern Ontario but mainly in venues thorough out Waterloo region. In August 2020 Rusty Nail found a home at The Crazy Canuck restaurant in downtown Kitchener. Every Friday & Saturday night The Crazy Canuck turns into Rusty Nail Comedy Club, Waterloo Regions only comedy club. Rusty Nail Comedy's philosophy is “comedy will save the world” (a quote from Jean Paul).
Rusty Nail Comedy Website: https://www.rustynailcomedy.com
Rusty Nail Comedy Instagram: @rustynailcomedy
Crazy Canuck Restaurant Website: http://www.thecrazycanuck.ca
Crazy Canuck Restaurant Instagram: @crazy_canuck_restauranteh
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Let’s Be Well Together Podcast - Episode 22Date: June 28, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Stephanie Sutherland and Elise Webster
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sammy and John discuss a post about high functioning anxiety. What we see on the outside often doesn’t match what’s going on inside.
[0:10:39] Expanding Minds Interview: [Mental Wellness] Stephanie Sutherland was recently diagnosed with ADHD (Attention Deficit Hyperactivity Disorder). In her case, the challenge is attention deficit, not hyperactivity. She talks about her experiences with executive dysfunction, and about coping mechanisms that help her.
[0:25:41] Adventures of the Starving Artist: Cameron’s teaching season is winding down and wedding performance season is winding up. He stopped to immerse himself in the present moment and discovered something interesting.
[0:32:32] Move That Body: Elise enjoys biking to work and for fun.
[0:38:20] Running Popup: John celebrates a “rebirthday”.
[0:41:08] Flipside of the Coin: Sheila came across an article about four hormones.
Quotes and Take-Aways:
Sammy – That’s something I learned at a course at University of Waterloo. When you’re feeling anxiety, think of your five senses. Name one thing you can see, one thing you can hear, one thing you can smell, taste and touch. That brings you back to the moment.
Stephanie – I was reading a fictional novel and one of the characters experienced executive dysfunction. I had never heard that term, so I looked it up and I thought, “that’s exactly what I have.” I looked into it more. One of the most common reasons people have executive dysfunction is because they have ADHD.
Stephanie – The more we pay attention to this issue (ADHD) and recognize that it’s a problem, then hopefully it will become easier for women especially to get that diagnosis.
Stephanie – I like to be very open with my mental health struggles, because I find it encourages other people to talk about it.
Bulletin Board Quote brought to you by Elise: Downtown is in the middle of the bowl.
Guest Information: Stephanie Sutherland has been a lawyer since 2009. She’s work extensively in the world of condominium law. She guides her clients through disputes in a way that promotes and fosters positive condominium communities. She also provides legal services for condominium development, residential and commercial real estate, and commercial litigation.
Stephanie’s an active volunteer, sitting on the Boards of the Guelph Humane Society, the University of Guelph’s Research Ethics Board-NPES, and Dunara Homes for Recovery, where she has been the president of the Board since 2013. Stephanie is also a proud member of the Zonta Club of Guelph and she volunteers as a foster parent for the Guelph Humane Society and All Creatures Rescue. In her spare time, Stephanie enjoys spending time with her family and friends, including her partner and her step-son and their many animals, especially their dogs.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 21Date: June 24, 2022
Participants: John Webster, Julie Wilson, Cameron Earnshaw and Sheila Webster
Guest: Hillary Fitzgerald and Laurie Flanagan.
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Julie and John chat about an article about “How to become more resilient, according to the research”, by Sandee LaMotte [CNN Health, Dec. 7, 2021]. Resilience is becoming a key theme in our approach to wellness - Link to Article: Click Here
[0:14:12] Expanding Minds Interview: [Physical Wellness] Hillary Fitzgerald is a personal trainer and fitness coach. She’s dynamic in motivating people to enjoy and get the most out of physical fitness. We ask her about the benefits people get out of different types of workouts, such as aerobic, core, strength, high intensity interval training and more.
[0:30:46] Adventures of the Starving Artist: Cameron was all smiles after enjoying his students perform at the Rockstar Music Student Summer Concert. All ten performers did well!
Move That Body: [0:34:49]: Sheila’s sister, Laurie, tells us about 26 and 2 yoga.
Running Popup: [0:41:40]: John discovered a magical cycle when we inspire each other to get physical.
Flipside of the Coin: [0:44:15]: Sheila and John are concerned about inflation, with how fast things we need in everyday life are getting more and more expensive, like gas and food. We worry about the stress and anxiety inflation will cause, especially if people don’t get ahead of it by planning in the area of economic wellness.
Quotes and Take-Aways:
John – The more we go on with the show, I’m realizing that resilience is one of the key concepts to my approach. We’re building a shield. Each area of wellness is an overlapping plate in a shield. We make them nice and strong. When one of them gets weak, the others protect us.
John – I’m not worried about being unique. A thing people don’t do enough is to look at each other and see how much we share in common. Time is well spent seeing how I’m similar to you, and how we share outlooks, and how we can help each other and be well together.
Hillary – The functional, for example changing direction, going to one spot then moving to another, hopping from one spot to the next, working on agility, it makes me feel alive. I love it.
Hillary – When I hear someone say they feel so good after a workout, or during, that makes my day.
Hillary – That’s what I always say. The rest of your day is going to be easier, because we did this.
Hillary – The reason I like to add cardio in with core workouts (or other workouts) is because I feel that once you get your heart rate up and your endorphins start flowing, then you get your head in the game. Some people need to get their head out of where it was and get it into the game. The harder you get yourself working, the more you’re going to get into it and be happy to be there.
Bulletin Board Quote brought to you by Hillary: So that if you were to skin your shin you’re fine.
Guest Information: Hillary describes herself as a lover of life, promoter of positivity and motivator of movement. She started her fitness journey in high school, gained knowledge as she went along, and eventually enrolled in CANFITPRO. She became a personal trainer & fitness coach. Hillary initially worked at a gym and then went on to start her own business and train out of her home gym . It's been 6 years now working out of her home and she loves it.
Hillary’s website: https://www.hillyfitz.com
Instagram @hillyfitz
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 20Date: June 14, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Rev. Anne Anderson
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sammy and John chat about a quote: “It is much easier for us to give advice to other people than to ourselves” [Ethan Kross], and that we forget that it’s okay to make mistakes, to have bad days or be less than perfect.
[0:08:35] Expanding Minds Interview: [Spiritual Wellness] Rev. Anne Anderson was interested in doing church differently. She and others came up with the idea of an alternative worship community, which they call thirdspace_. As they gather, they focus on sharing story, sharing meal and sharing the journey. It’s a diverse community, and an affirming community.
[0:22:35] Adventures of the Starving Artist: Cameron helps students with pre-show jitters, and gets some nice walks going.
[0:26:11] Move That Body: Choosing to walk instead of drive is often an option. It’s rewarding even if conditions aren’t ideal.
[0:32:04] Running Popup: Taking away the unknown is a good way to reduce stress and anxiety. It’s better to know bad news than not know what to expect.
[0:36:34] Flipside of the Coin: We’ll chat lots about not judging other people. This time it’s about not judging people based on appearance.
Quotes and Take-Aways:
Sammy – It can be really heavy to lift up that mask and look at yourself for who you truly are.
John – If I look behind my mask and see a bad thing about myself, that’s okay.
Sammy – That’s another saying, when you point one finger, there are three pointing back to you.
Rev. Anne – thirdspace_ comes out of a sociological theory. You first space is for the people you are responsible for – people you love and care for, your family, friends and dear colleagues. Second space is for the people you are responsible to – an institution or job or a service club. Third space is the place you choose to go, where you want to go to bounce ideas off people, wrestle with things, dream, grow and change.
Rev. Anne – As we gather, we focus on sharing story, sharing meal and sharing the journey.
Rev. Anne – Gary the plumber has just as much to engage with the text as Master of Divinity student or house mom. People have so many ways to connect, and we benefit from each other when we hear each other.
Bulletin Board Quote brought to you by Cameron: Rambulating, if you will
Guest Information: Reverend Anne Anderson is a Community Pastor at Martin Luther University College in Waterloo, Ontario. Reverend Anne pastors a community called thirdspace_. She’s a mom to two fantastic kids, a partner to a great husband and a student. She’s a Phd Candidate in Human Relationships, specializing in Pastoral Leadership. She’s researching transformational leadership and emergent faith communities. A current focus is food insecurity and students during the pandemic. She calls Waterloo home and has been grateful to travel and work in the U.S., UK and Africa over the years. She loves to read and play music and do boot camp with great friends.
thirdspace_ website: https://luther.wlu.ca/worship-and-music/thirdspace.html
Connect with Let’s Be Well Together Podcast:
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 19Date: June 17, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guests: Shirley Madill and Brian Peyton
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: John and Sammy have a conversation about areas of wellness and approaches to wellness, comparing thoughts to the approach John’s working on that involves a wellness check-in.
[0:11:23] Expanding Minds Interview: [Artistic Wellness] We interview the Executive Director of the Kitchener-Waterloo Art Gallery, Shirley Madill, about a wonderful program she developed – Feast for the Senses. A chef and a sommelier (or mixologist) get inspired by art, then share their creations and stories with guests. It combined three arts: visual arts together with the arts of chefs and sommeliers (or mixologists).
[0:26:26] Adventures of the Starving Artist: Cameron is a proud teacher, with great students.
[0:30:52] Move That Body: Continuing to exercise after retirement, Brian Peyton makes the most of the gym experience. He enjoys the fitness classes the most.
[0:36:00] Running Popup: Second place is a no-so-auspicious contest.
[0:39:22] Flipside of the Coin: Sheila and John disclose why they call the last segment Flipside of the Coin.
Quotes and Take-Aways:
John – A message we’re going to keep reminding people of is, “don’t let it slip”. It’s so much better to include physical wellness, physical exercise as part of your everyday routine, no matter what you do.
[One of John’s favourite quotes]: “Solve the problem yourself or accept a fate you may not like ... from this perspective, the ethic of personal responsibility gains appeal.” Noel M. Tichy
Shirley - Feast for the Senses is an event that combines three art forms, not only the visual arts but that of food and wine, because chef’s and sommeliers can be considered artists in their own right.
Shirley – It’s interesting to me to see the level of interest that comes forward, to combine these three art forms together in an evening that’s really enjoyable. You can gather and connect over the art and the food and the wine.
John – At the last Feast for the Senses I attended I learned something new about the Indigenous community, which was the Three Sisters. There was a three sisters soup. I didn’t know what that was. There are three different plants: corn, squash and beans. What I learned was that if you plant the combination together, they help each other grow in different ways. It created a beautiful soup.
Shirley – [In answer to the question we ask every interview guest: is there an area of wellness that you’re neglecting and if so can you think of one activity to foster wellness in that area] It’s kind of like asking what kind of act of kindness can you give yourself this week.
Bulletin Board Quote brought to you by John: I felt like I wanted to shrivel up and disappear.
Guest Information: In addition to being Kitchener Waterloo Art Gallery’s Executive Director, Shirley Madill held previous positions in other art museums in other Canadian cities – Winnipeg, Hamilton, Victoria and St. Catharines. She was past-president of the Board of Galleries Ontario, and Past-President of the Canadian Art Museum Directors Organization. She’s currently Vice-President of the Board of ArtsBuild, Ontario. Her publication record is extensive. She's presented papers on photography, performance art, women’s art issues, and First Nations art across Canada and the United States. Her curatorial work included numerous exhibitions. She’s taught courses in 20th Century Canadian and Modern Art, History of Photography and other topics. Her awards include the Ontario Association of Architects award for the Future Cities exhibition in Hamilton, Ontario during her tenure at the Art Gallery of Hamilton showing her interest in the role an art gallery can play in the development of a creative community.
Kitchener Waterloo Art Gallery website: https://kwag.ca
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 18Date: May 31, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Tova Davidson
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sammy and John love the environment. There are little things each of can do ourselves to help: keeping our community clean, not littering, not putting contaminants in water, not making things worse.
[0:09:22] Expanding Minds Interview: [Environmental Wellness] Tova Davidson talks to us about the United Nations 17 Sustainable Development Goals – a set of goals that each person and organization must move forward to have a just, clean and prosperous future on this planet.
See the U.N. 17 SDGs: Click Here
[0:26:17] Adventures of the Starving Artist: Cameron was happy to get back to a live show with rock band Shy Harry, even if it was a very long day and night.
[0:32:29] Move That Body: Sheila loves to swim. She chat’s about it.
[0:38:01] Running Popup: John sees a difference between complex and complicated, which helps in his approach to balance and wellness.
[0:42:11] Flipside of the Coin: Sheila and John chat about economic wellness in the context of a new adventure in Collingwood, Ontario.
Quotes and Take-Aways:
Tova – Canadians have the highest emissions per capita (per person) of the entire G-20. We are three times higher than the average of the G-20. So that means we are actually the worst emitters in the whole world per person.
Tova – We are extracting fossil fuels from the oil sands and it is dirty and resource intensive to get that out. The bitter irony is that we are creating high carbon emissions to pull out fossil fuels to make carbon emissions.
Tova – I’m worried about the survival of humanity. The earth will bounce back. I’m not sure we will.
Tova – It is the affluent who have created climate change, and it is the less privileged who are more impacted by climate change. It is the people we need to think about.
Bulletin Board Quote brought to you by Sammy: You better get out of the car and go pick that up!
Guest Information: Tova leads Sustainable Waterloo Region by developing its strategic direction, supporting team members and building key relationships throughout Waterloo region. She brings her experience in public relations and communications to creatively approach sustainability opportunities. Paired with her business background she collaborates with organizations in Waterloo Region to drive change locally and provincially to help our environment. Tova was selected by The Guelph Mercury for Top 40 Under 40, and was the recipient of the Mayor’s Award of Excellence. She leads by example while inspiring others to do the same.
Tova’s Twitter @tova_sustygal
Sustainable Waterloo Region Website: https://www.sustainablewaterlooregion.ca
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 17Date: May 24, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guests: Ruby Konkol and Elise Webster
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sammy and John came across tips for active listening on the Mental Health Commission of Canada’s Instagram feed, which reminds Sammy of a Ted Talk by Brené Brown discussing empathy versus sympathy.
Link to brightfutures.org article: CALM: Listening Skills for Diffusing Anger
Brené Brown Short Video on Empathy vs Sympathy (just under 3 minutes)
[0:12:37] Expanding Minds Interview: [Physical Wellness] we interview Ruby Konkol, who experienced life-threatening health challenges caused by inflammatory bowel disease, in the form of sever ulcerative colitis. He came close to death and found internal strength to continue. He believes his life today is better than ever, because of his struggles with IBD and what he learned about himself.
Ruby Konkol’s donation page for June 5, 2022 Gutsy Walk: Click Here for Link
[0:29:08] Adventures of the Starving Artist: Cameron wrapped up two projects recently. The first was a choir writing project to help a band mate create a solo album. The second was finishing a jingle with his new jingle team.
[0:32:53] Move That Body: Our guest, Elise Webster, talks about online fitness classes that she enjoys.
[0:39:41] Running Popup: John realized he’s in the dreamers and tryers club. Never lose that dream.
[0:42:30] Flipside of the Coin: After a long Covid distancing period, Sheila and John finally had a chance to have friends over for a dinner party. What fun!
Quotes and Take-Aways:
Sammy – I feel like suspending all judgment is really hard for our society, because people love to judge others.
Ruby – I almost feel sometimes that I had a particular mission or purpose in my life and it took this debilitating disease for me to burn out all these illusions I had about life.
Ruby – I finally realized that the silver core that connects all of it is giving back. If I hadn’t gone through this experience, then I wouldn’t be giving back, and I give back a lot.
Bulletin Board Quote brought to you by Elise: That’s so ridiculous, and now I’m totally into it. I’m one of those people.
Guest Information: Ruby Konkol is a Sales Representative with Royal LePage Locations North in Collingwood, Ontario. Ruby battled Inflammatory Bowel Disease (IBD) and more specifically severe ulcerative colitis beginning in 2000. He suffered constant and severe abdominal pain, dehydration, extreme weight loss and bowel incontinence. He was hit so hard that he ended up extremely weak, alone and on his couch or bed. He felt isolated and hopeless and couldn’t imagine life without the pain and suffering. He avoided contact with others and questioned his will to survive. In 2011 he underwent surgery to have his colon removed. His journey with IBD was extremely challenging, but also a period of personal growth. He came close to death multiple times. He didn’t expect to survive, but he found internal strength to continue. Shortly following his fourth colitis-related operation, he trained for and successfully completed the Canadian Ski Instructor certification program. He joined Collingwood Toastmasters eventually becoming its President.
Ruby Konkol’s donation page for June 5, 2022 Gutsy Walk: Click Here for Link
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 16Date: May 17, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Rev. Jessica Purple Rodela and Charles Volk
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sammy and John discuss social support networks.
[0:08:06] Expanding Minds Interview: [Spiritual Wellness] We interview Rev. Jessica Purple Roldela of the Unitarian Congregation. She with us about spirituality in the context of atheism. There’s a sense of connectedness. For unitarian universalists, the question “what do you believe?” would have lots and lots of different answers, because they don’t have a common sense of beliefs, but they have a sense of covenant with each other.
[0:24:18] Adventures of the Starving Artist: Cameron has a new chat with U.K. mixing engineer Charles Volk. They discuss collaborative work in the music world.
Connect with Charles on Instagram: @charleshenryvolk
or on his website: https://www.charleshenryvolk.com
[0:32:22] Move That Body: We start something new – chatting with friends, family, listeners and guests about their favourite way to move that body, and how great it makes them feel. Today, we start with Rosa Lupo, who enjoys walking and running.
[0:41:40] Running Popup: John’s excited by what he’s learning in podcast discussion and interviews. He now sees resilience in a new light – part of a shield or armour that protects wellness.
[0:46:21] Flipside of the Coin: When you find yourself in a deep hole, it helps to stop digging.
Quotes and Take-Aways:
Sammy – I think that’s a big part too, which is surrounding yourself with right people, who add value to your life, in the sense of love and happiness and things like intellectual conversations or just support.
Sammy – It’s a two-way street. You can’t always be the one your friends are reaching out to. You also have to show that effort and show that love back.
John – if you can build up that social support network, then you have these different people who have these different strengths and can help you in these different times of different needs.
Rev. Jess – If you take it down to the root of the word spirituality, the word comes from the word for breath. What connects us literally and physically to life is our breath.
Rev. Jess – We have this weird idea sometimes, these entrenched views, that the sacred has to be separate from the secular, or that some things are holy and some things are not, that it’s a very special category, or that religion is always framed around belief. For unitarian universalists, the question “what do you believe?” would have lots and lots of different answers, because we don’t have a common sense of beliefs, but we have a sense of covenant with each other. A promise at how we’re going to work together, communicated together and be together, not in spite of, but because of those differences, which makes us richer.
John – If there’s nothing else you get from our show, please hear the message to incorporate regular physical exercise in your everyday life and everything feels better.
Bulletin Board Quote brought to you by Rosa: She kinda looks like she doesn’t say no to a cookie either.
Guest Information: Rev. Jessica grew up in Panama, during the tumultuous sovereignty negotiations of the 1970's. Her family returned to Texas in 1979. She lived in various U.S. states. Before entering the ministry, she worked as a high school English teacher, a freelance writer, and a logistics analyst. She graduated in 2008 from Meadville Lombard Theological School, a Unitarian Universalist seminary in Chicago where she co-founded the anti-racism forum The Kaleidoscope Initiative. She gave an Award-winning sermon “Can't We All Get Along? Loving Your (Political) Opponent” She wrote “The Prayer of the War Atheist”, which was published. She moved to Canada in 2008 and serves Grand River Unitarian Congregation. Rev. Jessica is a mentor to ministerial candidates and chaplaincy students.
Canadian Unitarian Council website: https://cuc.ca/
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Let’s Be Well Together Podcast - Episode 15Date: May 10, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Elisa Brewer-Singh
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sammy and John talk about resilience. People are often more resilient that they think. We all make mistakes and fail. That’s okay. That doesn’t mean we need to give up. We can turn things around.
[0:09:16 ] Expanding Minds Interview: [Mental and Social Wellness] It’s Part 2 of our Elisa Brewer-Singh interview. This week we ask about how people can seek help, or how to help someone else in the context of suicide prevention.
[0:24:40] Adventures of the Starving Artist: Video game team play turned “duh nuh nuh nuh” into an instant classic.
[0:28:33 ] Move That Body: The importance of sleep, rest and recovery.
[0:34:11] Running Popup: John had a very enjoyable long run, basking in feelings of gratitude to people who helped him.
[0:39:32] Flipside of the Coin: Cleaning as part of environmental wellness.
Quotes and Take-Aways:
John – It’s okay to fail, even seriously. You don’t give up. One of the messages we hope to convey in our show is to never give up. You’re more resilient than you think and there’s a way forward.
John – If you’re not sure what to do, then just start small. Find some activity that you can start with. When you feel like you’re in that hole and you can’t even imagine looking up, let alone getting out of the hole, then start small.
Elisa – When we’re having this conversation, it’s really important that we are listening to that individual. We’re not being judgmental.
Elisa – We’re just going to start by taking a really deep breath, and then we’re going to listen.
Elisa – We’re going to listen. We’re going to show that we care, and part of it is knowing your role. This is not something we can do on our own. It’s not a conversation we can hold to ourselves. Perhaps it’s saying, thank you for sharing. Let’s connect with somebody. Whether it’s crisis resources, but let’s find a helper.
John – We were talking about it from the perspective of the person feeling down, feeling hopeless and helpless or feeling possibly of self-harm. What I’m hearing you saying is that if you are feeling that, then please reach out. Please find somebody to reach out to so that you can express what you’re feeling and start to connect.
Elisa – Protective factors are necessary aspects in building resiliency. Our resiliency comes from many different places.
John – What I hear you saying Elisa is that the more you can build out different aspects of your life and strengthen yourself physically and mentally and spiritually, that will help work to develop resilience in a person.
Bulletin Board Quote brought to you by Cameron: Whenever someone did something good, we’d say duh nuh nuh nuh.
Guest Information:
Elisa Brewer-Singh is the Executive Director for the Waterloo Region Suicide Prevention Council. She brings her passion for suicide prevention and a master’s degree in Spiritual Care and Counselling from Wilfrid Laurier University which she uses to support the dialogue around suicide, advocate for better access to services and supports, and journey alongside individuals bereaved by suicide. Elisa’s work includes a Regional, Provincial, and National focus on providing hope, help, and healing for those who have been touched by suicide. Her desire is to see communities where everyone is engaged in the work of suicide prevention, intervention and postvention (hope, help and healing). Outside of her work, she enjoys spending time with her family including her husband, two sons and dog, and can often be found listening to music, playing board games or reading a good book.
Website for Waterloo Region Suicide Prevention Council: https://wrspc.ca
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 14Date: May 3, 2022
Participants: John Webster, Sammy Damaren, Julie Wilson, Cameron Earnshaw and Sheila Webster
Guest: Elisa Brewer-Singh
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sheila and Sammy explore the giver syndrome. Human givers are expected to give time and money and love and more. Others benefit from it. Givers feel that they must always be happy and pretty and calm and generous and more. That’s tough sometimes. We need to include ourselves and give ourselves time. We can also ask for help.
[0:09:35] Expanding Minds Interview: [Social and Mental Wellness] We’re joined by Elisa Brewer-Singh of the Waterloo Suicide Prevention Council, for the first to two interviews. This one focuses on general concepts and myths associated with suicide.
Link: Language Matters: Safe Communication for Suicide Prevention
Support contacts:
Canada Suicide Prevention Service – available 24/7 – 1-833-456-4566
In Kitchener-Waterloo – Here 24/7 - Addictions, Mental Health & Crisis Services Waterloo – Wellington –
1-844-437-3247
[0:24:25] Adventures of the Starving Artist: Cameron talks with mixing engineer Charles Volk, who started up his very own music industry business. They share a degree of awkwardness that many artists feel about simultaneously pursuing art and ensuring that they earn based on what they are worth.
Connect with Charles on Instagram: @charleshenryvolk
or on his website: https://www.charleshenryvolk.com
[0:35:54] Move That Body: Julie and John wish they could snack after supper, but that doesn’t work for either of them. So what can they do? Herbal tea anyone?
[0:39:48] Running Popup: John explains why he doesn’t connect with feeling “proud”, but more often feels deeply “appreciative”.
[0:43:50] Flipside of the Coin: Sheila and John had an amazing experience at the Musée d'Orsay in Paris, years back. They enjoy the memory.
Quotes and Take-Aways:
Sheila – I do enjoy it. I am a giver and I like making people happy. I like the outcome. It brings joy to my life. But I must put myself into one of the groups of the people I need to make happy.
Sammy – We could think about what can we do, as givers. One thing we can do is to say “no”. When I’m anxious or I have too much on my plate, it’s okay to say “no” and to set boundaries.
Elisa – A really common definition of suicide, which is often shares is: Suicide is an attempt to solve a problem of intense emotional pain, but with impaired problem solving skills.
Elisa – The phrase “commit suicide” has become an outdated phrase. Oftentimes it implied a moral failing. Instead we’ve shifted that language to “died by suicide”, which is judgment neutral.
Elisa – There are a number of myths about suicide we often share about.
For example, one which will often hinder a conversation is that talking about suicide will give a person the idea to consider suicide.
Another example is that suicides occur without warning. Most often there have been prior warning signs, or as we like to call them an invitations for help.
Charles – Don’t rush. Every time I’ve tried to rush anything, it’s backfired on me. I would feel frustrated if things were not going as fast as I wanted, and then I would beat myself up about it. Playing the long game works better, and understanding it’s really going to take time. You have way more time than you think.
Bulletin Board Quote brought to you by Sammy: They might think, Sheila’s being very rude. She’s not doing what I want her to do.
Guest Information:
Elisa Brewer-Singh is the Executive Director for the Waterloo Region Suicide Prevention Council. She brings her passion for suicide prevention and a master’s degree in Spiritual Care and Counselling from Wilfrid Laurier University which she uses to support the dialogue around suicide, advocate for better access to services and supports, and journey alongside individuals bereaved by suicide. Elisa’s work includes a Regional, Provincial, and National focus on providing hope, help, and healing for those who have been touched by suicide. Her desire is to see communities where everyone is engaged in the work of suicide prevention, intervention and postvention (hope, help and healing). Outside of her work, she enjoys spending time with her family including her husband, two sons and dog, and can often be found listening to music, playing board games or reading a good book.
Website for Waterloo Region Suicide Prevention Council: https://wrspc.ca
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 13Date: April 26, 2022
Participants: John Webster, Julie Wilson, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Adrian DeCoo
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Julie and John chat about a quote by Zora Neale Hurston: “There is nothing to make you like other human beings so much as doing things for them.”
[0:10:09] Expanding Minds Interview: [Social Wellness] Adrian DeCoo recounts experiences where helping other people is rewarding.
[0:27:57] Adventures of the Starving Artist: Cameron describes chord functions. We hear examples of their differences and how they make us feel.
[0:34:58] Move That Body: Sheila and Sammy have fun talking about exercise fads over the decades.
[0:40:12] Running Popup: The answer to the great philosophy questions of the ages is: pay attention to the things you touch every day? You’re kidding right? Yes, well half-kidding.
[0:41:44] Flipside of the Coin: A source of contention over the years: stretching. It shouldn’t e a source of contention.
Quotes and Take-Aways:
John – You deserve to spend time on wellness. You deserve to be well. There are so many pressures in the world that tell us it’s selfish to care for yourself. We’re trying to say, “it’s not”. We’re not saying be greedy or do things you shouldn’t do. We’re saying, “you’re worth it”.
Adrian – When we think about service to the community [helping the community] and service to others, we give a lot. We give of our time and of our talents. Most of us will also say we get a lot more out of it personally than we give into it. That’s probably why we do it.
Adrian – Service when you do it right and honestly and without strings, it’s very rewarding. I know that personally from my years working with Rotary. Rotary has as its motto, “Service above self”. That’s truly the case when we look at the things for the community, for others, for people internationally. A lot of times we do this without having any idea how the recipient feels or who the recipient is. We do it anyways because we now it’s the right thing to do or it makes us feel good. There’s intrinsic reward there, because we feel the need to do that.
Adrian – I understand that the greatest reward that people look for in the business world is individual recognition from their immediate supervisor, but I also know that’s only true if three conditions exist: (1) it must be sincere; (2) it must be immediate; and (3) it must be specific. All three of those conditions must be there. If that’s true, people really like what they hear.
Adrian – [When it comes to working with newer generations] How good are leaders at listening? How good are they at asking questions? How good are they at understanding what they’re hearing. That’s really the sin we commit sometimes. Sometimes we disagree without understanding. It’s okay to disagree or not like something, but it’s not okay to not understanding it. The ultimate goal in listening and asking is the reward of understanding what’s really going on. Young people like that. They like being heard. You don’t have to like it or agree with it, but you sure have to understand it. You can only understand it by asking questions and listening.
Adrian – The beginning point of providing help to people is that simple concept of ask and listen. If you don’t ask what do you need, how can I help, or is it appropriate for me to help, then we may be being judgmental by our actions. We are just saying this is good for your, or you should take this because it is good for you. That doesn’t make a lot of sense. What makes a lot more sense is for us to try to understand what’s going on here. We understand that by asking and listening.
Adrian – We’ve started to look at how can we understand the indigenous peoples issues better. I’m underlining the “understand”, not how can we help them. How can we understand them, because until we understand, then we can’t help.
Cameron – The three chord function types are tonic, subdominant and dominant.
A tonic function is like the home base of our key. It feels stable and complete. We can finish whatever thought, musical or otherwise, we’re trying to convey.
When we look at the subdominant function, we get a more unstable feeling. It’s a semi-stable felling. It sets up an expectation for something more, but it doesn’t give us an expectation about what that might be, specifically. It takes us from a place of stability to a place of instability and we don’t know where we’re going next, but we know it’s something.
The dominant function is the most unstable function of all. It owes that to a tri-tone. It’s a crunchy, rubby, dissonant sound.
John – The things you touch every day are important. Don’t scrimp on the things you touch every day.
Bulletin Board Quote brought to you by Cameron: It was banned in sacred music, because it was known as the devil’s interval.
Guest Information: Adrian DeCoo has been an active member of the Kitchener Rotary since 1986 and currently the 100th President of the club. He’s volunteered much time, including on many training sessions for Rotarians over more than 20 years. He’s received multiple awards from Rotary for his service, which are called Paul Harris Fellowships. Adrian is a founding partner in the training and organizational development firm of Great Lakes Learning Inc., Waterloo, Ontario. For more than 35 years he’s had extensive experience working with a variety of clients in areas of leadership training, developing vision, values and mission statements, team building and helping organizations evolve. He’s a Co-author of three training books: Instructor Skills for Occasional Instructors; Ask & Listen: Essential Workplace Leadership Skills; and Working Together: Leading and Facilitating Teams. Adrian is also on the Board of Directors of the amazing organization, KidsAbility, which helps thousands of children with different challenges to reach communication, social, physical and behavioural goals.
Kitchener Rotary Website: https://kitchenerrotary.ca
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast – Episode 12Date: April 19, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Alex “Sandy” MacFarlane (from the Rusty Nail Comedy Club, which runs regular comedy shows at Crazy Canuck Restaurant in Kitchener, Ontario)
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sheila continues her interview of Sammy, as part of getting to know Sammy. We hear about uni days and some of Sammy’s travels.
[0:12:27] Expanding Minds Interview: [Artistic Wellness] We interview stand-up comedian and founder of Rusty Nail Comedy Club, Alex “Sandy” MacFarlane. Art as an important source of wellness and stand-up comedy is an amazing form of art. Sandy provides general info about stand-up and talks about a connection to mental health.
[0:30:21] Adventures of the Starving Artist: Spring has sprung for Cameron, with a sense of rejuvenation. Cameron noticed a trend between music preference and times of year.
[0:34:24] Move That Body: John had luck losing weight by not working out (at the start of a period of weight loss). That’s counter intuitive. How did that work for him?
[0:41:54] Running Popup: John’s Run Kitchener Project.
[0:44:57] Flipside of the Coin: Sheila and John muse about starting a life board.
Quotes and Take-Aways:
Sammy [speaking about time as a volunteer in Cambodia] – Riding elephants is not a socially good thing to do. Typically when you pay to ride an elephant, it’s an elephant that’s abused and in captivity. We were working with elephants that were safe from those kinds of environments.
Alex – That’s where a lot of my mental health awareness comes from to be honest with you. When I’m writing, I can feel what emotions I’m experiencing – when I’m writing I can feel whether I’m more anxious or angry or in a better mood. I can really tell through my writing. Even if those emotions don’t make it to stage, that helps me.
Alex – As far as the mental health part goes, I’m not going to speak for all comedians, but I know for me it’s an outlet and it’s a big outlet.
Alex – Some comedians use comedy as a defence mechanism when it comes to emotional things.
Alex – Writing is very hard for a lot of comedians, because it’s a discipline. It’s hard discipline to routine yourself into and really get into it. When you don’t do it, you beat yourself up a little bit.
Cameron – Spring has sprung. My plants and I are happy about it. My music taste is changing with the seasons. Go figure.
Bulletin Board Quote brought to you by Alex: It’s people’s number one fear, more than getting burned alive.
Guest Information: Alex MacFarlane goes by Sandy in comedy. He got into comedy when a friend suggested he try it at a stand-up competition at London Ontario Yuk Yuk's. Sandy won and was invited back to open for the Yuk headliners that weekend. After years of travelling for comedy, Alex started producing shows in his home town Kitchener Waterloo and Rusty Nail Comedy was born. Rusty Nail produces comedy shows all over Southern Ontario but mainly in venues thorough out Waterloo region. In August 2020 Rusty Nail found a home at The Crazy Canuck restaurant in downtown Kitchener. Every Friday & Saturday night The Crazy Canuck turns into Rusty Nail Comedy Club, Waterloo Regions only comedy club. Rusty Nail Comedy's philosophy is "comedy will save the world" (a quote from Jean Paul).
Rusty Nail Comedy Website: https://www.rustynailcomedy.com
Rusty Nail Comedy Instagram: @rustynailcomedy
Crazy Canuck Restaurant Website: http://www.thecrazycanuck.ca
Crazy Canuck Restaurant Instagram: @crazy_canuck_restauranteh
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 11Date: April 12, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Tova Davidson
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Sammy and John start what they hope will be an ongoing discussion about environmental wellness and living in harmony with our planet.
Link to Pachamama Alliance - a global community that offers people the chance to learn, connect, engage, travel and cherish life for the purpose of creating a sustainable future that works for all: https://www.pachamama.org
[0:08:48] Expanding Minds Interview: [Environmental Wellness] We’re joined by Tova Davidson of Sustainable Waterloo Region. We learn about measuring an organization’s carbon footprint, then finding ways to become more efficient, with many co-benefits. What’s an emission factor, or a carbon offset? We find out.
[0:25:38] Adventures of the Starving Artist: Many examples of teamwork making the dream work.
[0:30:15] Move That Body: Sheila and Sammy talk about gardening as a great way to be active and enjoy nature.
[0:35:00] Running Popup: The pendulum swings. It’s not always on the side you’re hoping for.
[0:39:06] Flipside of the Coin: We talk about an article connecting viewing art and mental wellness.
Quotes and Take-Aways:
Sammy – [about her volunteer work with the Pachamama Alliance and hearing spiritual leader Manari Ushigua of the Sápara Nation speak. He’s from the Ecuadorian Amazon and works to preserve the rain forest]: Technically, the indigenous people of the Americas don’t need the non-Indigenous people to survive, and vice versa, but we need each other in order to save the Earth. Neither one is going to do it on their own, but our teamwork will move us forward. We know different things.
Tova – Mitigation is where you are trying to reduce your impact on the environment to stop the effects of climate change in the future. Adaptation is what you do to make sure you can survive what is coming due to climate change.
Tova – Organizations measure what matters to them, and then they manage what they have measurement on. If you don’t have measurement, you don’t know what’s there and you don’t manage it.
Tova - When we talk to organizations about the impacts of their operations and to create measurements. The first thing we talk about is how to create your baseline. That baseline could be in your energy use, which converts to greenhouse gasses. We gather information about how much electricity an organization uses; how much gas in its fleet; how much natural gas for its space heating; for some organizations if it’s manufacturing, it might be how much fuel oil, or propane or high heat intensity processes. We can use those emission factors to figure out the footprint of the organization now and to figure out where their opportunities are to reduce it.
Tova – when we talk about carbon or greenhouse gasses, it really is energy. If you think about all the energy an organization uses, how much does that energy generate greenhouse gasses? Every source of energy has a different emission factor.
Tova – the beautiful thing is that when organizations start to reduce their carbon footprint, it means they’re becoming more efficient and it therefore starts to save them money or do all kinds of other great co-benefits.
Tova – there are a number of ways for a business to become more profitable. The five most common are: (1) reduced operating costs; (2) reducing your risk exposure from climate change; (3) it’s green branding; (4) it’s strong for employee attraction and retention; and (5); when you want to operate in a sustainable way, you cannot operate status quo, and therefore you must be more innovative. That innovation doesn’t stay in the area of sustainability. It permeates everything you do, so your business becomes more innovative as a whole because of your sustainability action.
Tova – the emission factor of a kilojoule of gasoline is ten times the emissions from a kilojoule of energy from electricity in Ontario. If you’re thinking about where to get the biggest reduction from my work, it’s natural gas and gasoline. They’re ten times the emissions.
Tova – a carbon offset is when you pay someone else to do something to remove a certain amount of carbon, say a ton of carbon, on your behalf. You create an emission, but you’re asking someone to offset – to get rid of it on your behalf. Examples include putting up solar panels, planting trees and wind farms.
Bulletin Board Quote brought to you by Sheila: You do have to cut back all the dead.
Guest Information: Tova leads Sustainable Waterloo Region by developing its strategic direction, supporting team members and building key relationships throughout Waterloo region. She brings her experience in public relations and communications to creatively approach sustainability opportunities. Paired with her business background she collaborates with organizations in Waterloo Region to drive change locally and provincially to help our environment. Tova was selected by The Guelph Mercury for Top 40 Under 40, and was the recipient of the Mayor’s Award of Excellence. She leads by example while inspiring others to do the same.
Tova’s Twitter @tova_sustygal
Sustainable Waterloo Region Website: https://www.sustainablewaterlooregion.ca
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 10
Date: April 5, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Michael Herman
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: John and Sammy explore concepts like “Nirvana” and work-life balance, and how John’s approach touches on these concepts.
[0:10:53] Expanding Minds Interview: [Mental Wellness] Part 2 of our interview of lawyer Michael Herman, who talks more specifically about facing self-stigma while addressing mental illness.
[0:33:55] Adventures of the Starving Artist: Cameron tells us about a method to spark innovation and creating freely.
[0:40:00] Move That Body: John came across an article in Runner’s World Magazine that had four simple rules for eating healthy.
[0:46:14] Running Popup: John hopes he falls into the second group.
[0:47:18] Flipside of the Coin: Sheila leads a discussion about it not being selfish to take care of oneself.
Quotes and Take-Aways:
John – What we’re trying to do [with his approach to overall wellness] is trying to figure out how to achieve balance, not in the sense of getting somewhere and being there, but in a moment. Understanding that balance in this moment will look different than it will next week.
Michael – I look at stigma as a societal disapproval that often comes with negative stereotypes. For depression, as an example, a person is lazy and unreliable. For anxiety, a person is fearful, afraid, not strong. These negative stereotypes form. Then there are behaviours that follow from those negative stereotypes that discriminate against those people.
Michael – There’s one definition of stigma as a mark of disgrace associated with a particular circumstance, quality or person. Think about that for a minute: depression or any other form of mental illness being considered a mark of disgrace.
Michael – What happens with stigma, not only does it affect society’s view of people with mental health issues – I didn’t see myself as a person who stigmatizes people with mental illness, but when it came to me, I bought into stigma hook line and sinker. That self-stigma is buying into the negative stereotypes and internalizing them. I started to feel very isolated. My self-stigma led to shame. We don’t think we deserve help.
Michael – Much of the work I had to do to get better and much of the motivation that I had to find to think I was entitled to get better meant I had to confront that self-stigma. I had to work to confront the stereotypes I had bought into. That was one of the most difficult issues I had to deal with for myself.
Michael – Part of the reason why as a society we need to come to terms with and eliminate stigma is in order to make sure that people who are having medical issues don’t start to feel that self-stigma, which is going to shut them down. It’s going to prevent them from seeking the help and doing the things they need to do for themselves to get the help and start to get better and to generate more mental wellness among people.
Michael – If you are struggling. If you’re living with a problem that is affecting your ability to function at the way you would like to function, because you are anxious or depressed or having issues with substances for example, reach out for help. Tell somebody. Talk to somebody. You deserve it. You deserve to get better. You may not think you do, but you do. Nobody should be struggling and suffering in silence.
Michael – We need to normalize the discussion. We need to continue to talk about these issues and raise the awareness of these issues, so that more people will feel safer and realize that they can reach out to somebody.
Michael – Without hope I was lost when I was not feeling well. Before I had my moment on the balcony I was hopeless. I was clueless as to how I would ever get better. But once I had the moment and that sliver of light broke through the darkness, I had the first stirrings of hope. Having hope propelled me forward. Having hope motivated me. Having hope gave me the ability to go seek out the help I needed. It gave me the motivation to start doing things for myself that would help me improve both physically and mentally.
Bulletin Board Quote brought to you by John: As soon as they say it, that’s a bad sign.
Guest Information: Michael Herman is a lawyer with and General Counsel to Canadian offices of international law firm Gowling WLG. As General Counsel, Michael provides legal advice to the law firm, and plays many important roles within Gowling WLG. With more than 30 years of experience, he’s is also highly regarded as a strategic adviser to a broad range of clients. For example, he advises clients on mergers and acquisitions, corporate development, corporate finance and other complex business matters. Michael spent a number of years in senior executive positions at multi-national public corporations, where he was responsible for strategic planning, strategic partnerships, corporate governance and other marketing and investor relations activities.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast – Episode 9Date: March 29, 2022
Participants: John Webster, Julie Wilson, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guests: Michael Herman (interview) and Zach Gerber (Adventures of the Starving Artist)
Start times and Segment Segments:
[0:00:19] What’s On Your Mind: Julie sat down to do a Move That Body segment and noticed her coffee mug said “They are all perfect”. She asked John what it meant and they ended up recording a What’s on Your Mind about how we are all perfect (imperfectly so).
[0:09:56] Expanding Minds Interview: [Mental Wellness] Part 1 - Established lawyer Michael Herman talk about mental illness, the stigma he imposed on himself, moving past it and finding a way forward.
[0:29:33] Adventures of the Starving Artist: Zach Gerber of Skytracks Studio (recording studio) and Cameron recount salvaging a recording session when hit by a blackout, and capturing that moment in time.
[0:35:10 ] Move That Body: It’s am amazing transition when exercise moves from being a grim duty to being something truly enjoyable.
[0:40:56] Running Popup: How many times have we been told to enjoy the journey and not focus on the destination?
[0:44:31] Flipside of the Coin: How do we connect Spiritualist Mahatria Ra and comedian Ricky Gervais? By adding life to days (rather than vice versa) and appreciating how lucky we are to be alive, at this moment.
Mahatria Ra’s 2016 “Be A Gift to the World” Presentation at Rotary International Convention in Seoul, Korea: https://www.youtube.com/watch?v=PbSBMIVQegI&ab_channel=MahatriaRa
Quotes and Take-Aways:
John – The fact that we are alive right now, and we are human beings who can have rational thought make us some of the luckiest beings in the entire universe and yet we don’t think about that.
Michael – It was in that moment that I realized that the issues I was dealing with primarily were mental issues, and that I was I the midst of some sort of severe depression. That led to a change in mindset, which led to an entire shift in what I started to look towards to try to recover, to try and get better.
Michael – It’s hard for me to describe what depression felt like. I ask people to imagine as if they wake up every morning and immediately feel as if they are being sucked into a deep, dark hole into which no light enters and from which there is no escape. It’s as if you are falling into an abyss every single day.
Michael – For anybody who is a leader out there, I can’t overstate how important the support that I got from the firm was to my recovery, on so many levels. It was crucial that I knew that I still belonged to that work community, and that it was a place I could go back to if I was ever ready to go back.
Bulletin Board Quote brought to you by Zach: This is a bit of a nerd tangent.
Guest Information: Michael Herman is a lawyer with and General Counsel to Canadian offices of international law firm Gowling WLG. As General Counsel, Michael provides legal advice to the law firm, and plays many important roles within Gowling WLG. With more than 30 years of experience, he’s is also highly regarded as a strategic adviser to a broad range of clients. For example, he advises clients on mergers and acquisitions, corporate development, corporate finance and other complex business matters. Michael spent a number of years in senior executive positions at multi-national public corporations, where he was responsible for strategic planning, strategic partnerships, corporate governance and other marketing and investor relations activities.
Zach Gerber – He’s the primary contact at Skytrack Studios.
Skytrack Studios website: https://www.skytrackstudios.com
Skytrack Studios Instagram: @skytrackstudios
Connect with Let’s Be Well Together Podcast:
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Let’s Be Well Together Podcast - Episode 8Date: March 22, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guests: Julia Heyens and Jonathan Gascho
Start times and Segment Summaries:
[0:00:19] What’s On Your Mind: Sammy and John talk about a quote from John’s quote list: “History is mostly guessing, the rest is prejudice.” - Will (1885-1981) and Ariel Durant (1898-1981), American historians. The hosts express frustration in not being taught about, and not learning about residential schools in Canada and the impact on Indigenous people.
Read more about Residential Schools and Truth and Reconciliation on the University of Manitoba website: National Centre for Truth and Reconciliation – Reports page: https://nctr.ca/records/reports/#trc-reports
[0:09:26] Expanding Minds Interview: [Physical Wellness] Part 2 of our interview of Julia Heyens and Jonathan Gascho, helped bring international phenomenon parkrun to Kitchener. It’s an amazing community event.
[0:25:22] Adventures of the Starving Artist: Cameron as the villain in a heavy metal villain and spider.
[0:29:23] Move Your Body: John and Sheila talk about our bodies being ideal for hunters and gatherers, and how they don’t lose sight of that despite technological changes in the last 100 years or so.
[0:35:10] Running Popup: John had his wellness breakthrough when he was running – when he was being physical. It didn’t happen while I was studying or writing. The significance of this point wasn’t lost on him.
[0:37:06] Flipside of the Coin: Sheila’s the doer. John is the thinker. Do opposites attract?
Quotes and Take-Aways:
Sammy – just to be at a residential school with a survivor and to listen to their story of what happened to them was so eye opening and it almost made me angry that, why didn’t we learn about this sooner, why are we just learning about this in university and the only reason I’m learning about this is because I chose to take this course. This isn’t a mandatory course for everyone.
John – I’ve come to conclude that my own wellness and the wellness of the people around me requires me to learn and better understand what happened with residential schools. People should look online and find information relating to the Truth and Reconciliation Commission of Canada. At least see if you can find summaries as a starting point, and some of the statements that are being made, so that you can better understand what’s happening and what did happen. [see link above under What’s on Your Mind]
Julia – It was really celebrated when the average time for finishing parkrun [which is 5 km] increased from in the 20s to over 30 minutes. It was meant to be a very big moment for parkrun as a global movement, because it means that people who wouldn’t necessarily have traditionally participated in a running event are now coming out more and feeling more welcome. That’s something I find that people resonate with when we talk about the participating aspect of parkrun.
John – Nobody is too slow to do parkrun. If you are saying to yourself, “I’m too slow”, well you are not too slow. Go out, enjoy it and have a great time.
Jonathan – I’ve been able to get to the Farmer’s Market again, after going only to grocery stores for a while (due to Covid). I notice a dramatic difference in the quality of produce at the Farmer’s Market and I’m starting to feel better nutritionally. I’ve been eating more vegetables because of this.
Bulletin Board Quote brought to you by Cameron: Somewhere there’s a reel of me hissing and growling and making terrifying noises.
Guest Information:
Julia Heyens is a leisurely runner. She was attracted to parkrun for its inclusive nature and community feel. She started attending events when she visited her sister in London, England (where parkrun started). She helped bring the event to Kitchener, Ontario. Julia is a registered midwife, currently on parental leave keeping busy with my 6-month-old child.
Jonathan Gascho is a local runner and a Wilfred Laurier University graduate. He became involved with parkrun to help remove barriers that make people believe that they are not, and can never be called a runner. He lives in Waterloo and work at Running Room – which sells all things running related. He is another person who helped bring parkrun to KW
parkrun Contact information:
Victoria parkrun website (Kitchener, Ontario): https://www.parkrun.ca/victoriakitchener/
parkrun global website: https://www.parkrun.com/
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 7Date: March 15, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guests: Julia Heyens and Jonathan Gascho
Start times and Segment Summaries:
[0:00:19] What’s On Your Mind: Sammy and John talk about one of the activities listed in John’s book, in connection with mental wellness: keeping an eye on your state of mind, emotions and feelings.
[0:09:20] Expanding Minds Interview: [Physical Wellness] Julia Heyens and Jonathan Gascho helped bring international phenomenon parkrun to Kitchener, Ontario, where it takes place at Victoria Park every Saturday morning at 9:00 am. This is Part 1 of their interview, where we learn more about parkrun.
[0:25:15] Adventures of the Starving Artist: Cameron recounts an unusual recording studio session during the height of the Covid pandemic.
[0:30:16] Move Your Body: Like Sheila and John, Julie also loves walking. She also noticed something about how it opens up conversations.
[0:35:49] Running Popup: Trying something offbeat, even if it’s embarrassing, sometimes works out in the end.
[0:38:26] Flipside of the Coin: While out for a walk, Sheila talked about keeping balance while performing dance on stage. It’s a great analogy for seeking balance on the stage of life.
Quotes and Take-Aways:
John – The theme that I’m hearing regularly is that the things we say and way we react to people is a big part of the problem. The more we can learn to have open communication, to normalize discussion about mental health and emotions, not only will it be helpful but it will make our experiences richer. We can have richer experiences with each other if we’re not holding back and afraid to be our true selves.
Sammy – Within the workplace, if you’re a female and showing any sort of frustration or anger, someone will always say something about you being emotional. Maybe not outright, but a side comment that makes you put down, because you’re a female in a room of men. You can’t show your emotion. You almost lose your power. You feel weak and helpless because you can’t share or show your emotions.
Julia – parkrun is an event that happens every Saturday morning at 9:00 a.m. across the world, in many different countries. It is a run or walk event. Every event is 5 kilometres. It’s meant to encourage people to be outside, to be at their local park and to develop their running skill or walking skills. It is free. There is no cost to participate and minimal equipment required. The idea is that it is accessible to as many people as possible.
Julia – The non-competitive nature of parkrun speaks to the community feel of it, at least it did for me. I’m not a competitive runner in any way.
Jonathan – You can pursue excellence, without needing to beat someone, in order to feel good about yourself. You can both run well together. Running is one of those sports where it is quite co-operative if you have the right frame of mind to do that, and I think that’s a very important component of wellness: not feeling the need to compare yourself to others, and parkrun achieves that goal quite well.
John and Sheila – It’s over the course of a lifetime that you’re trying to achieve balance. At different times you need to focus on different categories, and balance is always changing. And your life circumstances are continually changing. And that’s why you need to keep checking in. It’s not a spot. It’s not like you’re trying to get somewhere and then you’ve arrived. You’re trying to achieve balance in a moment, and then the next. It’s very fluid. You’re holding balance in a way, but it’s ever changing.
Bulletin Board Quote brought to you by Cameron: There’s at least one scenario where we’re belly laughing as hard as we can, every time.
Guest Information:
Julia Heyens is a leisurely runner. She was attracted to parkrun for its inclusive nature and community feel. She started attending events when she visited her sister in London, England (where parkrun started). She helped bring the event to Kitchener, Ontario. Julia is a registered midwife, currently on parental leave keeping busy with my 6 month old child.
Jonathan Gascho is a local runner and a Wilfred Laurier University graduate. He became involved with parkrun to help remove barriers that make people believe that they are not, and can never be called a runner. He lives in Waterloo and work at Running Room – which sells all things running related. He is another person who helped bring parkrun to KW
parkrun Contact information:Victoria parkrun website (Kitchener, Ontario): https://www.parkrun.ca/victoriakitchener/
parkrun Global/ International website: https://parkun.com/
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 6
Date: March 8, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Rev. Michiko Bown-Kai
Start times and Segment Summaries:
[0:00:19] What’s On Your Mind: Part 1 of Sheila’s interview of Sammy. Get to know our co-host.
[0:08:55] Expanding Minds Interview: [Spiritual Wellness] We interview a Minister of the United Church of Canada, Reverend Michiko Bown-Kai. There’s a brief introduction of our series of interviews in the area of spiritual wellness. Michiko tells us about fasting and spirituality from the perspective of Christianity, as a United Church Minister.
[0:25:08] Adventures of the Starving Artist: Making lemonade out of lemons? How about honking ear training?
[0:30:10] Move Your Body: Sheila and Sammy talk about yoga – how they got into it.
[0:35:16] Running Popup: John talks about why he doesn’t see wellness as a zero sum game.
[0:38:03] Flipside of the Coin: Sheila and John talk about how parents may not know what they’re doing all the time, even if their children believe that they do.
Quotes and Take-Aways:
Rev. Bown-Kai - [In the context of historic tradition], the idea around fasting was that not eating or drinking was seen as a way of showing devotion or sacrifice as part of a spiritual practice. It’s taken different forms over different times. More commonly today many people are familiar with the practice of fasting for the season of Lent, which is the 40 days leading up to Easter, where people choose what they are going to give up.
Rev. Bown-Kai - When you participate in something like this [fasting], it helps connect someone to the tradition. Knowing that there are Christians in the past who engaged in the practice helps you to understand that you are carrying on something that was seen as important and worthwhile by the ones that came before us. Also, as a Christian it helps to connect to actual stories in the Bible.
Rev. Bown-Kai - When I think today about what it means to be Christian and practicing, I think one of the most counter-cultural things we can do is to love ourselves, and take this concept of Christian love and not only send it to others in terms of caring for our neighbours, but also turning it inwards.
John – what popped into my head is that wellness can be a resource and fortunately it’s not a zero sum game. We can help ourselves and we can help the people around us. Let’s just fill this whole world up and make it overflow, if we can.
Bulletin Board Quote brough to you by Sammy: She just shrugged her shoulders and said “well”, and I cried.
Guest Information: Reverend Michiko Bown-Kai is a Minister of the United Church of Canada. They studied Social Justice and Peace Studies and Political Science at the University of Western Ontario before attending Emmanuel College for their Master of Divinity program.
Over the past decade Rev. Bown-Kai has engaged in ministry in many forms: as a Sunday School coordinator, program coordination at The United Church’s General Council Office, a youth group leader, an intern minister at East End United Regional Ministry, and most recently as the minister at Saint Luke’s United Church.
Rev. Bown-Kai is always excited to learn more about cultures, languages, and nature. You can often find them biking, highland dancing, or befriending as many dogs as possible
Rev. Michiko Bown-Kai’s website (with their contact page): https://michikobownkai.wixsite.com/ministry
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 5 Date: March 1, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Jill Melanson
Start times and Summaries of Segments:
[0:00:19] What’s On Your Mind: Sammy describes an evolving relationship with money and finances.
[0:09:01] Expanding Minds Interview: [Economic Wellness] Jill Melanson talks about the 5 C’s of mortgage applications. It’s an intro to help people see what lenders consider when people apply for a mortgage.
[0:23:22] Adventures of the Starving Artist: Cameron tells a story from a song writing retreat at a cottage.
[0:28:21] Move Your Body: Enjoying the feeling – Sammy and John how they enjoy physical activities on different levels – working out sometimes and enjoying the moment at others.
[0:32:53] Running Popup: John sees different podcast episodes as brush strokes that are slowly putting together a painting. We’re inviting listeners to ride along on the journey, and to join in the conversation.
[0:35:00] Flipside of the Coin: Sheila and John saw a presentation by spiritualist Mahatria Ra at a Rotary convention in 2016. He said that good people should strive to get money, because they will put it to good use.
Mahatria Ra’s 2016 “Be A Gift to the World” Presentation at Rotary International Convention in Seoul, Korea: https://www.youtube.com/watch?v=PbSBMIVQegI&ab_channel=MahatriaRa
Quotes and Take-Aways:
Jill - The 5 C’s of credit. This is what the lenders are looking for when you apply for a mortgage, and what you need to have in place: capacity, capital, collateral, credit and character.
Capacity is the most important factor. It’s your ability to repay the mortgage. Your total monthly obligations (debt repayment, mortgage payments, property taxes, condo fees if applicable, heat, etc.) should not exceed a certain percentage of your total gross income.
Capital is your down payment; the amount you’re willing to invest.
Collateral is the property you’re buying. The lender will assess and approve the property, usually by an appraisal.
Credit: lenders look at your credit history, going back 6 years.
Character is all about you. It’s your reputation and reliability.
Jill – A first tip for a good credit history is to make sure you at least make your minimum payment on a credit card or line of credit. Another big one would be don’t max out credit cards and lines of credit. If you’re able to keep the balance under 80% of credit limit it has a good impact on your credit score.
Mahatria Ra pledge from his “Be A Gift to the World” presentation from 2016 Rotary International Convention in Seoul, Korea: “Day by day in every way, I will be a gift to the world by becoming most and more healthy, wealthy, loving, blissful and spiritual”.
Bulletin Board Quote brought to you by Cameron: The good, the bad, the ugly and the laughs.
Guest Information: Jill Melanson is a licensed Mortgage Agent who works with Invis, a large and respected Canadian mortgage brokerage. Jill guides her clients through the mortgage process and helps them make informed choices, including after a mortgage closes, providing tips and strategies to build long-term wealth. Jill spent most of her career with TD Canada Trust as a Financial Advisor. She also worked at RBC as a Financial Advisor in a more remote role. She completed her Canadian Securities Course among other investment courses throughout her tenure in banking. Jill has been married for 10 years and has two beautiful kids. Her contact information:
Jill Melanson - Mortgage Agent with Invis (Kitchener, Ontario office)
Website: https://jillmelanson.ca/
email: jillmelanson@invis.ca
Tel: (519) 502-5259
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie: Sammy
Let’s Be Well Together Podcast - Episode 4 Date: February 22, 2022
Participants: Julie Wilson, John Webster, Cameron Earnshaw, Sheila Webster and Sammy Damaren.
Guest: Scott Williams
Start times and Segment Summaries:
[0:00:19] What’s On Your Mind: Co-Host Julie Wilson and John recall how they connected on a shared interest in wellness. Julie talks about workplace initiatives to bring attention to mental health and lessen stigma associated with it.
Link to Mental Health Commission of Canada for Mental Health First Aid Training: https://www.mhfa.ca/en/home
[0:10:00] Expanding Minds Interview: [Social Wellness] Part 2 of our discussion with Scott Williams of Spectrum (Waterloo Region’s Rainbow Community Space), about Spectrum’s 2021 LGBTQ2+ Terminology Reference Guide, with a focus on gender related terms and concepts.
[0:27:09] Adventures of the Starving Artist: Cameron took a trip to Colorado and is firing back up a team to create jingles and library music (e.g., for commercials). Connect with Cameron on Instagram @c4msh4w and it will be jingle all the way.
[0:30:02] Move That Body: John and Sheila talk about their go-to Move That Body – going for a walk.
[0:34:23] Running Popup: John talks about the hesitation and apprehension he felt about telling his story in public (in his book and on this podcast), then moving past it.
[0:39:15] Flipside of the Coin: Sheila and John talk about their annoying tendencies to repeat the same annoying words on the podcast, and how they “100%” need to fix that. “Basically,“ is it funny? Is it interesting?
Quotes and Take-Aways:
Julie - A key takeaway from mental health first aid training was: don’t try to fix it. Listen. Our natural instinct is to want to fix it. But when someone is struggling, that’s not your place to try to fix it. We’re not professionals, for one thing. It’s just to be there to listen.
Scott - The trick is that we need to move out of that binary thinking. Not everything is black and white, and it never has been. It’s just that it’s the language we’ve had to describe things. We need to become much more comfortable living in the grey area and with movement between things. We need to be more comfortable with movement and fluidity.
Scott - If I’m a man and I identify with he/him pronouns, then those are my pronouns. They’re not preferred pronouns. It’s not optional. If I’m telling you those are the pronouns I’d like you to use with me as, then those are the pronouns you should be using.
Scott - Everyone know the Golden Rule to treat others as you would like to be treated. I think we’re moving to the Platinum Rule: to treat others as they would like to be treated. It’s making yourself aware and open to understanding how other people want to be viewed and spoken about, then doing that.
Scott - When I think of wellness, for me I think about the 5 ways to mental wellbeing that Waterloo Region Public Health has adopted. Those include connect, be mindful, be active, give back and keep learning.
Bulletin Board quote brought to you by Sheila: I think I sound nice on the podcast, when really I don’t think I’m a very nice person.
Guest Information: Scott Williams holds a BA in English Language & Literature from Wilfred Laurier University, and a diploma in Film Production from Vancouver Film School. He completed certificates in Diversity & Inclusion Fundamentals and Anti-Racism with the Canadian Centre for Diversity & Inclusion. He is a graduate of the Engage!KW program from the KW Community Foundation. Prior to SPECTRUM, Scott served as the Communications & Development Coordinator at KW Counselling Services where he was part of the OK2BME Team. He volunteered as a member of the City of Kitchener Mayor's Task Force on Equity, Diversity & Inclusion, the Children and Youth Planning Table Communications Advisory Committee, the Mental Wellness Network of Waterloo Region, and on the Breaking the Silence working group of the Rainbow Community Council. In his time at WLU, Scott served as Co-President of GLOBAL (Gay, Lesbian Or Bisexual At Laurier) and as a member of Laurier's Sexual Diversity Committee -- the antecedents of the Rainbow Centre. Scott was one of a small group that organized the first Pride Prom in Waterloo Region in 2003. He has previously volunteered with the Rainbow Reels Film Festival, and as a member of SPECTRUM's Board of Directors.
Spectrum (Waterloo Region’s Rainbow Community Space): https://www.ourspectrum.com/
Link to Spectrum’s New 2021 LGBTQ2+ Terminology Reference Guide: https://www.ourspectrum.com/resources/101-terminology-guide/
Instagram @SpectrumWaterlooRegion
Spectrum Waterloo Youtube Channel: https://www.youtube.com/channel/UCEf0IGt_3nyZ6hOJSTW8unQ
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together/
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 3Date: February 15, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webstr
Guest: Scott Williams
Start times and Segment Summaries:
[0:00:19] What’s On Your Mind: Sammy and John talk about the Arts, which are important to wellness in their lives.
[0:09:16] Expanding Minds Interview: [Social Wellness] Part 1 of our discussion with Scott Williams of Spectrum (Waterloo Region’s Rainbow Community Space), about Spectrum’s 2021 LGBTQ2+ Terminology Reference Guide, with a focus on gender related terms and concepts.
[0:23:21] Adventures of the Starving Artist: Cameron’s tells us how Shy Harry’s single, “Do You Right” is getting radio play in the U.K. He hopes to perform in the U.K. with the band. He also put out a cover of Take Care (by City and Colours) with friend and harpist Rose – find it on Rose’s Instagram page @roseharpist. He also had a great teaching moment.
[0:26:12] Move That Body: Sammy and Sheila both danced throughout their lives. They talk about their love of dance and how it’s different from exercising at the gym.
[0:31:13] Running Popup: John talks about an approach he’s exploring: achieving balance by making informed choices about the trade-offs he makes between different areas of wellness. He’s forced into trade-offs, because of time management, for example
[0:34:58] Flipside of the Coin: Sheila and John talk about the first time they fell in love with a painting when they bumped into the Toronto Outdoor Art Fair. They bought it and art became a rich source of enjoyment – part of wellness for them.
Quotes and Take-Aways:
John: If I want to work on wellness, then I need to find ways to include art in my life, to recognize art.
Scott: There are as many different ways to be 2SLGBTQ+ as there are 2SLGBTQ+ people, so best to avoid assumptions generally.
Scott: Gender is internal. It’s your sense of self, where sexuality has to do with external factors such as who you might be attracted to for example. Gender identity is just that: how you identify your gender, which may not be the same as what the doctor assigns you at birth.
Scott: Terms and labels like these are not boxes to put people in. Language is a tool to help us express to other people what we are feeling or thinking.
Scott: We’ve been socialized for so long in this binary [man / woman] thinking that it can be challenging for us to open our minds to things beyond that binary.
John: For me, balance happens when I make informed choices about the trade-offs I’m forced into in facets of wellness. I feel like I let things happen to me before. I let myself get way out of shape by just ignoring physical wellness [one of the many facets] and I don’t want to do that anymore. I’m trying to understand what trade-offs I’m making, and then to make informed choices.
John: If that’s a message I can get out there, it’s why not sit back and think about what trade-offs your making between categories of wellness, then take control of that. Make the ones you want to make.
Bulletin Board quote brought to you by Sammy: Rhythm scares people.
Guest Information: Scott Williams holds a BA in English Language & Literature from Wilfred Laurier University, and a diploma in Film Production from Vancouver Film School. He completed certificates in Diversity & Inclusion Fundamentals and Anti-Racism with the Canadian Centre for Diversity & Inclusion. He is a graduate of the Engage!KW program from the KW Community Foundation. Prior to SPECTRUM, Scott served as the Communications & Development Coordinator at KW Counselling Services where he was part of the OK2BME Team. He volunteered as a member of the City of Kitchener Mayor's Task Force on Equity, Diversity & Inclusion, the Children and Youth Planning Table Communications Advisory Committee, the Mental Wellness Network of Waterloo Region, and on the Breaking the Silence working group of the Rainbow Community Council. In his time at WLU, Scott served as Co-President of GLOBAL (Gay, Lesbian Or Bisexual At Laurier) and as a member of Laurier's Sexual Diversity Committee -- the antecedents of the Rainbow Centre. Scott was one of a small group that organized the first Pride Prom in Waterloo Region in 2003. He has previously volunteered with the Rainbow Reels Film Festival, and as a member of SPECTRUM's Board of Directors.
SPECTRUM (Waterloo Region’s Rainbow Community Space): https://www.ourspectrum.com/
Link to Spectrum’s New 2021 LGBTQ2+ Terminology Reference Guide: https://www.ourspectrum.com/resources/101-terminology-guide/
Instagram @SpectrumWaterlooRegion
Spectrum Waterloo Youtube Channel: https://www.youtube.com/channel/UCEf0IGt_3nyZ6hOJSTW8unQ
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together/
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast – Episode 2 Date: February 8, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Beth Beattie
Start times and Segment Summaries:
[0:00:19] What’s On Your Mind: Sammy and John talk about the masks we wear and how we notice some of them, but maybe not all of them.
[0:09:51] Expanding Minds Interview: [Mental Wellness] Part 2 of our discussion with Beth Beattie, a lawyer who revealed her bipolar disorder at work after keeping it secret for 14 years.
[0:25:34] Adventures of the Starving Artist: Instead of practice makes perfect, what about practice makes habit?
[0:28:54] Move That Body: Differences between core and strength training.
[0:34:51] Running Popup: Poets ask the questions and philosophers try to answer them.
[0:37:00] Flipside of the Coin: Sheila and John talk about budgeting when they were starting out in their careers, and the importance of economic wellness.
Quotes and Take-Aways:
Sammy – The first step is always awareness. Being aware that I am putting on this mask. What am I covering up?
John – Now I’m a bit concerned because I spotted one mask that I was wearing, which was hidden, but I haven’t looked for other ones. How many masks can you wear?
Beth – I feel terrific. I found the disclosing process to be incredibly cathartic and empowering after 14 years living as a condensed ball of angst worrying about people finding out about my illness. After I disclosed publicly it was like an explosion where all sorts of good things happened. The most important is opening the conversation and helping others get the help they need.
Beth – For some people who disclose at work, there is a risk that there is going to be a jerk who’s going to say something negative. What I’d say to a person whose disclosing is yeah there is a jerk, but there are many many more supportive people around you. The supportive people far outweigh the jerks, so I would rely on support from the majority of people and try not worry about the jerk too much.
Cameron – I started looking at my own habits and tendencies and way to build better versions of things. I could practice choosing patience instead of snapping. I could practice taking my sweet time over coffee in the morning, instead of rushing to get things done.
Bulletin Board quote brought to you by Sheila: I didn’t want to buy milk with coins.
Guest Information: Beth is Senior Counsel at the Ministry of the Attorney General Civil Law Division, Ministry of Health and Ministry of Long-Term Care Branch. She has a broad litigation practice. Beth Beattie “came out of the mental illness closet,” as she puts it, after 14 years of working as a lawyer with bipolar disorder. Her story has been broadly featured on television, newspaper and other media. Beth has made presentations to thousands of people, including professionals and the public at large. Beth works hard and volunteers much time to help improve the lives of those living with mental illness as well those who care for them.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together/
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Let’s Be Well Together Podcast - Episode 1
February 1, 2022
Participants: John Webster, Sammy Damaren, Cameron Earnshaw and Sheila Webster
Guest: Beth Beattie
Summary: It’s the debut episode. Our podcast grew from concepts in John’s book, Accidentally Well. He’s developing a framework to seek balance and fulfillment, taking into account eight categories of wellness: Physical, Mental, Economic, Social, Artistic, Environmental, Spiritual and Intellectual. If he ignores some areas, even if he’s thriving in others, it affects his overall well-being. He needs to act – to take active steps – to foster wellness in the different areas. Most interviews relate to one or more the eight facets of wellness that we’re exploring.
Meet the team:
Sammy Damaren is a Co-Host. She works in the real estate business and graduated from the University of Waterloo (Peace and Conflict Studies). Her passions include travel and the arts. She's been dancing he whole life. Sammy's looking forward to starting conversations about wellness with different cultures and generations – about how to be well and healthy in our own lives, while building a community.
John Webster is a Co-Host. He's a litigation lawyer. His wellness journey started him thinking, which led to notes, which turned into a manuscript and then a book. The podcast is an extension of that journey. It provides opportunities to explore concepts in his book, including with the other hosts, guests and listeners.
Cameron Earnshaw gives us the Adventures of the Starving Artist. He's a full-time teaching, performing and recording musician and a graduate of Berkeley College of Music in Boston. He tells stories from the road and the studio.
Julie Wilson - behind the scenes and occasional co-host. Julie's a lawyer who plays an active role in a large law firm in reducing the stigma around mental health in the workplace.
Sheila Webster - an artist who has been dancing her whole life. She ran a dance studio for 15 years, juggling many roles, as the sole proprietor of a vibrant business. Sheila and John have been married for many years. They engage in banter in the Flipside of the Coin segment, chatting about wellness and even relationship issues.
Show Format and This Week’s Segment Summaries:
[0:03:20] What’s On Your Mind: chat between hosts about a wellness topic (10 minutes).
This week: John and Sammy talk about a social media post that compared toxic positivity to genuine optimism.
Link to Mental Health Commission of Canada for Mental Health First Aid Training: https://www.mhfa.ca/en/home
[0:12:21] Expanding Minds Interview: We talk to guests about their experiences in the 8 areas of wellness we’re exploring. Some are from organizations that foster wellness (15 minutes).
This week: [Mental Wellness] Part 1 of our discussion with lawyer Beth Beattie. Her story of living and working with bipolar disease is well publicized. She’s been a mentor to law students and junior lawyer on how to foster their own mental health. She works to eliminate stigma associated with lawyers who face mental health issues. It’s so important for business leaders to publicly disclose their mental illnesses. Beth is one of the brave leaders willing to do so.
[0:31:04] Adventures of the Starving Artist: hear about Cameron’s adventures as a musician (3-5 minutes).
This week: Cameron introduces his segment and tells us about himself.
[0:34:46] Move That Body: we highlight physical activities people enjoy and how the activities make them feel (great!) (5 minutes).
This week: Sammy and John talk about how great it feels – the sensations – when they hit the right level of physical activity – a good amount but not overdoing it.
[0:40:06] Running Popup: John shares a thought on a topic, which often comes together on a long run (3-5 minutes).
This week: John explains the popup that led to his book and ultimately this podcast.
[0:47:49] Flipside of the Coin: banter between Sheila and John – some fun while discussing wellness in the context of a relationship (5 minutes).
This week: Find out how John and Sheila met.
Quotes and Take-Aways:
Sammy – The saying “good vibes only” leaves no space to be sad or upset or angry, but you need to let people feel what they feel.
Beth – The problem was the stigma associated with being bipolar. The stereotype was an is that we are inherently unstable and unreliable, and I didn’t want to be seen in those terms. So, I kept my illness quiet for 14 years.
Beth – When we are trying to help someone who seems to be going through something, it’s important to reach out and ask them what they need rather than us assuming what they need.
Cameron – “Be less like sponge. Be more like duck”. Let it roll off your back. Keep paddling and stay afloat.
John – I thought that balance would come to me somehow, that it would arrive. Maybe some magical person would tap me on the shoulder and welcome me to the club. Then I thought, “Hey, what if there’s something I can actually do about it?
Bulletin Board quote brought to you by Cameron: Where thieves and pimps run free, and good men die like dogs.
Guest Information: Beth Bettie is Senior Counsel at the Ministry of the Attorney General Civil Law Division, Ministry of Health and Ministry of Long-Term Care Branch. She has a broad litigation practice. Beth “came out of the mental illness closet,” as she puts it, after 14 years of working as a lawyer with bipolar disorder. Her story has been broadly featured on television, newspaper and other media. Beth has made presentations to thousands of people, including professionals and the public at large. Beth works hard and volunteers much time to help improve the lives of those living with mental illness as well those who care for them.
Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput
Facebook Page: https://www.facebook.com/Lets.Be.Well.Together/
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila and Julie
Pre-Show Released January 9, 2022
Lots of introductions in advance of our February 1, 2022 launch. Learn about our origins, our team, our show format and how to connect with us.
You will hear from hosts John Webster and Sammy Damaren, along with team members Cameron Earnshaw, Julie Wilson and Sheila Webster.
We talk about different areas of wellness, including physical, mental, economic, social, artistic, environmental, spiritual and intellectual. If we’re thriving in some facets but ignoring others, it affects our overall well-being.
Our episodes will be about 50 minutes. They’re set up to allow listeners to take in the whole show at once, or in sessions over the course of the week. The segments include:
What’s On Your Mind: chat between hosts about a wellness topic (10 minutes).
Expanding Minds Interview: We talk to some guests about their experiences in the eight areas of wellness we’re exploring. Some guests explain concepts connected to a facet of wellness. Others are from organizations that foster wellness (15 minutes).
Adventures of the Starving Artist: hear about Cameron’s adventures as a musician (5 minutes).
Move Your Body highlights physical activities people enjoy and how they make them feel (great!) (5 minutes)
Running Popup is a chance for John to share his thoughts on a discrete point, which often come together on a long run (3-5 minutes).
Flipside of the Coin is banter between Sheila and John – some fun included in discussing wellness in the context of a relationship (5 minutes).
Check out our website letsbewelltogether.com.
Follow us on Instagram @lets.be.well.together. Instagram will be our primary venue for social media. Please use the hashtag #letsbewelltogetherpodcast to connect with us.
We also have a Facebook page and a Twitter account
Be some of the first to join our social media sites.
Be sure to look for our debut episode on February 1, 2022, on your favourite podcast platform.
Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team