Let’s Be Well Together Podcast - Episode 105
Date: 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.

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 104
Date: 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:
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, Julie and Noura

Let’s Be Well Together Podcast - Episode 103
Date: 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

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, Julie and Noura

Let’s Be Well Together Podcast - Episode 102
Date: 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
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, Julie and Noura

Let’s Be Well Together Podcast - Episode 101
Date: 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
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, Julie and Noura.

Let’s Be Well Together Podcast - Episode 100
Date: 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:
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 99
Date: 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
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 98
Date: 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:
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 97
Date: 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
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 96
Date: 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
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