The FlowCast

Going Online With Yoga | FlowCast #55 with Kierstin Henrickson

RJ Kayser

This episode of the flow cast features our first guest in the Stay Home series. Kierstin is one the co-owners of Peterborough Yoga and in this conversation we talk about her journey into yoga, diving into entrepreneurship on your own, her current partnership in Peterborough Yoga, as well as ways that you can stay healthy and positive during these different and difficult times.

1:00 - Welcome Kierstin to the show

3:15 - Making fake deadlines for tasks

4:15 - Don't go down the negativity path

6:45 - Kierstin's story to opening Peterborough Yoga

13:00 - Identifying success and struggle with other businesses

14:45 - Admitting difficulties as a business owner is hard

16:15 - It's hard to do it all as a solopreneur

18:00 - Who does the creative work in the Peterborough Yoga business?

21:45 - What's Peterborough Yoga doing during COVID-19 lockdown?

27:00 - The state of online fitness and wellness right now

30:15 - Keeping things going with members during this closure.

32:30 - Emotional status with COVID-19

34:00 - The need for routine

38:30 - Digital minimalism and avoiding negativity

41:30 - News not helping

44:00 - Wim Hof Method and cold plunge talks

44:45 - Changing mindset through breathing or changing your temperature *

52:45 - Look at what you can do for your wellness right now.

55:00 - What you can do right now for wellness if you're stuck at home *

59:00 - Making better use of your social media time. *

1:01:00 - Responsibility to take care of yourself

1:03:15 - Where to find Peterborough Yoga

Resources

Peterboroughyoga.com

@peterboroughyoga

Address: 107 Hunter Street E #201, Peterborough, ON

This episode of the FlowCast features our first guest in the Stay Home series. Kierstin is one the co-owners of Peterborough Yoga and in this conversation we talk about her journey into yoga, diving into entrepreneurship on your own, her current partnership in Peterborough Yoga, as well as ways that you can stay healthy and positive during these different and difficult times.

1:00 - Welcome Kierstin to the show

3:15 - Making fake deadlines for tasks

4:15 - Don't go down the negativity path

6:45 - Kierstin's story to opening Peterborough Yoga

13:00 - Identifying success and struggle with other businesses

14:45 - Admitting difficulties as a business owner is hard

16:15 - It's hard to do it all as a solopreneur

18:00 - Who does the creative work in the Peterborough Yoga business?

21:45 - What's Peterborough Yoga doing during COVID-19 lockdown?

27:00 - The state of online fitness and wellness right now

30:15 - Keeping things going with members during this closure.

32:30 - Emotional status with COVID-19

34:00 - The need for routine

38:30 - Digital minimalism and avoiding negativity

41:30 - News not helping

44:00 - Wim Hof Method and cold plunge talks

44:45 - Changing mindset through breathing or changing your temperature *

52:45 - Look at what you can do for your wellness right now.

55:00 - What you can do right now for wellness if you're stuck at home *

59:00 - Making better use of your social media time. *

1:01:00 - Responsibility to take care of yourself

1:03:15 - Where to find Peterborough Yoga

Resources

Peterboroughyoga.com

@peterboroughyoga

Address: 107 Hunter Street E #201, Peterborough, ON

Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259

Spotify:

https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ

Instagram: https://www.instagram.com/flowspaon/

Facebook: https://www.facebook.com/FlowSpaON/

Twitter: https://twitter.com/flowspaon

The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.

FlowCast #54 | Motivation and Accountability During Difficult Times

RJ Kayser

Telsi and RJ are back again this week with some top tips to keep you moving forward and staying positive during these strange times of social distancing.

A lot of people are struggling to adapt to this new situation and lacking the motivation and accountability to stick to big goals. In this episode, we break down a series of steps you can take to reclaim your motivation and find accountability around you even if you don't have your usual coaches or trainers right now.

Stay positive!

1:00 - High sodium chats

3:00 - Welcome to week 2 of isolation chats

3:30 - People struggling with motivation and accountability

5:00 - The number one problem with motivation right now

6:00 - The downsides of switching up sleep routines

7:45 - Learn about what our bodies want during this time.

9:00 - Your morning success routine *

11:00 - Making fake deadlines versus attainable tasks

13:00 - Find balance in the different areas of your life.

14:00 - Cleaning out your pantry (and your life)*

15:00 - Build your routine now*

17:00 - Cold plunges for flow *

21:15 - The Four Tendencies

23:45 - Finding accountability partners - Reflect on your life right now *

26:45 - Reframing mindset - getting out of our heads *

30:30 - Fixed versus growth mindset

31:45 - Always be learning

33:00 - Online wellness classes available for free right now

37:30 - Reach out to your coaches

39:00 - Planning your day right now

41:00 - Attaching identity to job *

42:30 - Be proactive with creating accountability

45:00 - Online accountability tools and apps

49:00 - Businesses transitioning online

Resources

Calm App

Brain.FM - start your free trial - brain.fm/invite/PL0OKgM80M

Boundless - Ben Greenfield

21 Mindset Challenges - RJ Kayser

The Four Tendencies - Gretchen Rubin

Tom Bilyeu - Mindset 101 course - may not be free anymore

Impact Theory Podcast

Brendon Burchard - Wellness Masterclass

CreativeLive

Flow Genome Project

Stealing Fire

Rise of Superman

@thekocollective

StickK

Coach.me

Betterhelp

talkspace

@Pulsephysiotherapy

Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259

Spotify:

https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ

Instagram: https://www.instagram.com/flowspaon/

Facebook: https://www.facebook.com/FlowSpaON/

Twitter: https://twitter.com/flowspaon

The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.

Staying Calm and Keeping Focused During COVID-19

RJ Kayser

Due to the rapidly changing landscape of life in the past week and a bit, we didn't have our regularly scheduled guest for this week's FlowCast. Instead, Telsi and I talked about how to respond to this pandemic with calm, focus, and wellness.

1:30 - Strange Times

4:00 - Support for small businesses

8:30 - Take things one day at a time

12:00 - Working out and staying connected at home.

13:30 - Find time for wellbeing

14:00 - Practice compassion right now

15:00 - People not staying away from crowded areas

18:00 - Life on Mars

20:30 - Spending too much time on social media

21:45 - Eye of Darkness book

22:45 - The sense of community and batching social media*

25:15 - Get all the things checked off your list now - stay productive

25:45 - Busy people take a breather

28:15 - Flow Coaching program *

30:15 - Stick to your long-term game plan in this time.

31:00 - Reforming education in this time

36:30 - Everybody livestreaming - how are you going to be different?

39:30 - Activity time with your kids

40:40 - Mother Nature's hand in this

42:00 - How to handle the stock market crash - become unshakeable

46:45 - Rapid fire immune and wellness tips

Resources

Local small business support for Peterborough

Facebook grant

Worldometers.info

Livestream meditation -facebook.com/flowspaon

Pilatesondemand free trial - 3 Weeks free with FlowSpa coupon code

Eye of Darkness - Dean Koontz

Tony Robbins - Unshakeable

By The Books Peterborough - @bythebooks.ptbo

House Fitness workout - Follow @houseftns on IG

Pulse workout - follow @pulsephysiotherapy on IG

RJ's Sauerkraut blog post

Rapid Fire FlowCast | Staying Healthy and Boosting Your Immune System

RJ Kayser

The full episode will be released Monday as usual. In this rapid-fire section, Telsi and I provide helpful tips to stay healthy, positive, and keep moving forward with your goals during these trying times. Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259 Spotify: https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ Instagram: https://www.instagram.com/flowspaon/ Facebook: https://www.facebook.com/FlowSpaON/ Twitter: https://twitter.com/flowspaon The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.

Words Are Magic | FlowCast #52 with Jenn Avis

RJ Kayser

In our witchiest episode yet, we talk to Jenn Avis, shares the many hats that she balances in her busy life as a creative entrepreneur, virtual assistant, and leader of a local coven.

1:15 - Welcome Jenn Avis to the show

2:00 - Working as a virtual assistant

3:15 - Running the eclectic herbal

6:00 - Creative outlet of macrame plant hangers

7:30 - Did Jenn start out more analytical or creative?

10:30 - A day in the life of a content creator

12:30 - Creating IG posts *

13:15 - How Jenn got into content creation after shifting directions with Hello Baby

15:30 - Batching content?

19:30 - Your schedule is your lifeline

22:30 - Flow and creativity

26:00 - The entrepreneurial challenge

28:30 - Figuring out your flow

29:30 - Who does Jenn like to learn from in the content creation world?

33:20 - The coach culture in marketing

38:00 - Rooted in the community

39:30 - Let's talk about magick

42:00 - Wicca and identifying as a witch

43:45 - Planning work around the moon cycles

48:15 - What is magick?

53:00 - Where to find Jenn

Resources

Jenn Avis VA

The eclectic herbal

Reiki Ptbo

Ritual Apothecary

Kat Tepylo

Sweet Water Floral

Wicca Craft - Gerina Dunwich

What Is Next? | FlowCast #51 with Josh Martin

RJ Kayser

Josh Martin is a registered massage therapist in Peterborough and sports trainer to the Peterborough Lakers lacrosse team. His new book What Is Next? launches March 16 and is available for pre-order now. What Is Next? is a deep-dive into Josh's personal life as a massage therapy business owner and draws parallels from his experience behind the bench for the 2017 Laker's Cinderella story.

3:20 - Editing Josh's book What Is Next?

3:45 - Who is Josh Martin?

5:30 - What Is Next? Releases March 16

6:00 - The driving force behind writing this book

10:45 - What is Next mentality*

13:30 - The son of a preacher man

15:00 - Climbing out of the weeds

16:45 - Josh's mindfulness practice

19:00 - Our phones are becoming part of our body

19:45 - How does Josh recharge?

20:30 - Having coffee with Jag Tanna from IME

21:30 - The enjoyment of coffee

22:30 - Decaf bummer

23:45 - What inspired Josh to share his story?

28:00 - Transitioning in life to becoming a teacher

28:45 - 2020 hitting hard

33:15 - What is Josh's creative writing process?

41:00 - Playing the same track on repeat

42:00 - What kept Josh going?

44:00 - What is Josh's flow?

49:45 - Where to find the book

Resources

Pre-order What Is Next? on Amazon

2 Massage Therapists and a Microphone - Podcast

Churchhome app

whatisnextbook.com

joshmartinwords.com

The Fiftieth Episode

RJ Kayser

A random show filled with updates and stories about biohacking.

1:00 - Welcome to Episode 50!

1:40 - Happy 1 Year to Nufas Media and Flow Spa

3:00 - A day in the life of a float centre owner

4:00 - The online ambassador debate

9:15 - Group meditations starting at Flow Spa

14:00 - Making meditation accessible

16:00 - What's coming up for RJ

18:00 - What's the next big thing with Gary Vee?

19:00 - Stealing energy from extroverts

22:00 - People don't know who Tony Robbins is

24:30 - On having human gods

30:00 - We all need help sometimes *

31:00 - What's true to your own heart? *

35:30 - Central Canada's Natural Strongest Man 2020

40:00 - Pilates as prehab -

40:30 - The art of pilates

43:30 - Becoming Boundless

52:30 - Smart Drugs

56:00 - Omega-3s and brain health

1:00:00 - The trouble with biohackers

1:06:00 - The dangers of being woke

1:09:00 - Cold plunge challenge

Resources

6-phase meditation

The Subtle Art - Mark Manson

Strongman - CCNSM Event Page

Sweat Happy Wellness Pilates

Boundless - Ben Greenfield

Join Scribd to listen to Boundless for free!

Janet Di Bello | FlowCast #49

RJ Kayser

Janet Di Bello is an account executive with Bell Media. In this wide-ranging conversation, we talk about marketing and finding balance with tech exposure when keeping up with the latest trends, the role of coaches and mentors in business and life success, and we reminisce on our shared experience of seeing Tony Robbins at the Power of Success seminar.

1:00 - Does RJ take a day off?

2:00 - Welcome to the show Janet Di Bello!

3:00 - Loving her job as an account executive

3:45 - How Janet came into her role

8:30 - Productivity tips

11:00 - Tech distracts from flow

13:00 - Tips for easing into a more productive routine *

14:30 - Making use of technology responsibly for kids

16:15 - 24/6 Book

21:00 - Screen-off Saturday

21:45 - Finding balance online as a marketer

23:40 - Janet's float experience*

27:30 - The Apple Watch

29:00 - A recap of the Power of Success seminar

34:00 - RJ's Rule Number One in Business

41:30 - Seeking mentors and coaches

44:15 - Virtual Mentorship

49:00 - Returning to the Power of Success?

50:15 - The choreography of Tony Robbins

53:00 - What's RJ learning more about now?

54:00 - Forest bathing *

56:30 - Photography and videography

1:00:45 - Always be learning

1:05:30 - How many books do you have left to read in your lifetime

1:07:00 - Just in time versus just in case learning

1:08:00 - Virtual assistants

1:12:40 - Connect with Janet on LinkedIn

Resources

Connect with Janet - LinkedIn

Xobni

Tim Ferriss - Four Hour Work Week

24/6 - Tiffany Shlain

Molly's Game - Molly Bloom

Men are from Mars, Women Are From Venus - John Gray

Gary John Bishop - Unf*ck Yourself

Creativelive.com

Tribe of Mentors - Tim Ferriss

Awaken the Giant Within - Tony Robbins

Brain Wash - David Perlmutter

Stillness is the Key - Ryan Holiday

Tim Ferriss and Ryan Holiday podcast

Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259

Spotify:

https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ

Instagram: https://www.instagram.com/flowspaon/

Facebook: https://www.facebook.com/FlowSpaON/

Twitter: https://twitter.com/flowspaon

The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.

Jason Reynolds - Team Reynolds Real Estate

RJ Kayser

Jason Reynolds is a local real estate agent with Ball Real Estate and half of Team Reynolds Real Estate. He's a great example of someone who has found the discipline of systems and balance in creating success in business and family life and in this conversation we get into the details of the routines and habits that keep Jason on top of his game.

1:30 - Welcome Jason Reynolds - his job in a nutshell

3:15 - First podcast experience as the interviewee

4:00 - Team Reynolds

4:45 - The Tabata cough

8:15 - The Swole System

11:00 - Using fitness to find balance in life*

12:30 - How fitness started for Jason

13:15 - College background

14:00 - Entrepreneurial starting point

18:00 - What's the Real Estate life like?

20:15 - The role of the agent*

22:30 - The progression with Team Reynolds

23:50 - Recognizing and dealing with strengths and weaknesses

26:00 - Working together as a family

27:30 - Hiring a business coach

29:00 - Seeking out and enlisting mentors and coaches in business

31:15 - Building systems in business

33:30 - Making checklists*

34:15 - What's part of Jason's daily routine?*

36:00 - Making the morning your foundation for success

37:00 - Would Jason ever become a coach himself?

38:00 - Hollywood Real Estate on HGTV versus being yourself

42:00 - Being level headed

45:30 - Jason's Flow

48:00 - The Real Estate process

50:30 - Jason's biggest tip for efficiency and life balance*

52:00 - Book Recommendations

Resources

Team Reynolds:

705-768-4529

Team Reynolds on social media

reynoldsrealestate.ca

The Swole System

Chandler Marchman YouTube

David Goggins - Can't Hurt Me

Living with a SEAL - Jesse Itzler

David Goggins on Joe Rogan - https://podcasts.apple.com/ca/podcast/1212-david-goggins/id360084272?i=1000425244857

Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259

Spotify:

https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ

Instagram: https://www.instagram.com/flowspaon/

Facebook: https://www.facebook.com/FlowSpaON/

Twitter: https://twitter.com/flowspaon

The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.

Paws Ptbo with Beka Foote | FlowCast # 47

RJ Kayser

Beka Foote is the founder of Paws Ptbo, a pet care and dog walking service. This conversation was a lot of fun and Beka has great energy. We talk about some of the unique skillsets and challenges to caring for animals, how to support local businesses the right way, and why acknowledging mental health is just as important in the business world as it is for individuals.

1:30 - Meditation at Flow Spa

4:00 - Podcasting in a salt cave

4:45- Welcome Beka Foote from Paws PTBO

8:00 - Pupdates from Paws

9:30 - Developing customer service skills

11:00 - Becoming co-dependent on your dog walker

12:30 - Educational background

14:00 - How to handle walking multiple dogs

16:30 - Pack mentality of dogs

21:00 - Coming to Peterborough

21:45 - The starting of Paws PTBO

23:00 - Tackling the business side of being an entrepreneur

24:00 - Supporting local business vs. MLM

28:30 - Network Marketing

29:15 - What's the energy behind your drive?

31:20 - RJ the magical human being

34:30 - Remembering dog names

37:00 - Get outside with dogs to conquer winter *

38:15 - Find your passion and dive into it

39:20 - Fear around starting a business

40:15 - Lions and Tigers and Bears (oh my!)

45:30 - The memory of animals

46:30 - Dealing with mental health as business owners*

49:45- Talking about mental health in business

51:15- Telsi's strategies

54:00 - Get outside

56:15 - Living indoors

57:00 - Winter being the cause and the cure of your problems

58:45 - Make time for reflection *

1:00:30 - Were you effective in your day?

1:01:30 - Every day is not perfect *

1:03:30 - Hustle culture

1:06:00 - Wisdom in tension

1:10:00 - Space geekery

1:13:15 - Boxed life

1:14:45 - The beauty of Haroldtown

1:16:30 - Podcasting on walks?

Resources

Pawsptbo.com

@pawsptbo on social media

How To Win Friends and Influence People - Dale Carnegie

Brain Wash - David Perlmutter

The Pale Blue Dot

9 Billion Pixel Photo from ESO Telescope

Subscribe to the FlowCast on Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-flowcast/id1456647259

Spotify:

https://open.spotify.com/show/7aLgfpdYSHi0PaLwv9yq6D?si=H0BGWz9tTcyzc6VFh2MBUQ

Instagram: https://www.instagram.com/flowspaon/

Facebook: https://www.facebook.com/FlowSpaON/

Twitter: https://twitter.com/flowspaon

The FlowCast is brought to you by Flow Spa. Flow Spa is Peterborough’s float therapy and sports recovery centre, dedicated to providing the ultimate relaxation experience. Whether you need physical relief from pain or a deep state of mental relaxation and calm or the best methods of recovery from athletic training, Flow Spa is where you can Find Your Flow.