Let’s Be Well Together Podcast - Episode 76
Date: 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 74
Date: 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 74
Date: 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:
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 73
Date: 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:
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 72
Date: 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:
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 71
Date: 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
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 70
Date: May 30, 2023

Participants: John Webster, Julie Wilson, Sheila Webster, Cameron Earnshaw, Elise Seifert and Stephen Seifert
Guest: Laurie Flanagan

Start times and 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:
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 69
Date: May 23, 2023

Participants: John Webster, Elise Seifert, Sheila Webster and Julie Wilson
Guest: Shereen Samuels

Start times and 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.

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 68
Date: May 16, 2023

Participants: John Webster, Elise Seifert, Cameron Earnshaw and Sheila Webster
Guest: Hillary Fitzgerald

Start times and 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:
website: https://letsbewelltogether.com
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 and Julie

Let’s Be Well Together Podcast - Episode 67
Date: May 9, 2023

Participants: John Webster, Isabelle Sinclair, Cameron Earnshaw and Sheila Webster
Guest: Chef Kay Miller

Start times and 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.

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