Let’s Be Well Together Podcast - Episode 46
Date: 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.

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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John, Sammy, Cameron, Sheila and Julie

Let’s Be Well Together Podcast - Episode 45
Date: 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.

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

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 and Julie

Let’s Be Well Together Podcast - Episode 44
Date: 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.

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

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, Elise, Cameron, Sheila and Julie4

Let’s Be Well Together Podcast - Episode 43
Date: 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.

Guest Information: Al Tordjman is John and Sheila’s brother-in-law.

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 and Julie

Let’s Be Well Together Podcast - Episode 42
Date: 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.

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: [email protected]

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 and Julie

Let’s Be Well Together Podcast - Episode 41
Date: 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.

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

Connect with Let’s Be Well Together Podcast:
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Let’s Be Well Together Podcast - Episode 40
Date: 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.

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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John, Sammy, Cameron, Sheila and Julie

Let’s Be Well Together Podcast - Episode 39
Date: 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.

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

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 and Julie

Let’s Be Well Together Podcast - Episode 38
Date: 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.

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.

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
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