Let's Be Well Together

Let’s Be Well Together Podcast - Episode 147
Date: 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.

Connect with Let’s Be Well Together Podcast:
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(-(-_(-_-)_-)-)   Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 146
Date: 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.

Connect with Let’s Be Well Together Podcast:
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 145
Date: 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: [email protected] 

Connect with Let’s Be Well Together Podcast:
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Thanks for joining us,
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 144
Date: 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:

Connect with Let’s Be Well Together Podcast:
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Thanks for joining us,
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 143
Date: 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

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 142
Date: 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.

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, Julie and Riley

Let’s Be Well Together Podcast - Episode 141
Date: 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

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,
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John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 140
Date: 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

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, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 139
Date: 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.

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 138
Date: 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.

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, Elise, Isabelle, Noura, Julie and Riley