The FlowCast

In this fascinating conversation we had the privilege to sit down to talk with Irèni Stamou, a professional dancer and choreographer who has taken what she learned from 15 years in the profession and translated it into an incredible career in wellness and body work. There's not a lot of banter or back and forth in this conversation because Irèni's story flows all on its own. There's so much to learn from Irèni and we certainly couldn't fit in all into one episode, so she will be back again. Let's dive in!

1:00 - Welcome to the show Ireni Stamou!

1:00 - When Telsi and Ireni met

2:00 Ireni’s background

3:30 - Career as a dancer

6:00 - Body starts breaking down

9:00 - First tastes of Costa Rica

9:45 - Stopping the wheel of a company

11:00 - Going Unplugged and heartbreak

12:45 - The blue zone of Costa Rica

14:45 - The tribal community of living in Costa Rica

15:45 - Floating memories of tide pools *

16:45 - Living in Greece as a child and growing up Greek in Canada

18:15 - The tight-knit communities in Greece and similarities to Costa Rica

21:00 - Letting go of stuff when moving to Costa Rica *

22:00 - Coming back to Peterborough

23:00 - Do you really need to respond right away? *

23:45 - The Superstore conundrum *

27:00 - Landing in Peterborough

32:00 - The uniqueness of Peterborough

32:30 - Bliss Flow Wellness Retreat*

36:00 - The power of journaling

37:00 - Acknowledge the darkness *

38:00 - Remove yourself for restoration *

41:15 - Receive the gift of nurturing yourself *

42:45 - Holiday Special on Bliss Flow

43:30 - The gift of working with Telsi

45:30 - The differences in electricity and EMFs between Canada and Costa Rica

47:30 - Car-free zones in cities

### Resources

[Bliss Flow Wellness Retreat](http://flowspa.ca/blissflow)

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.

We face a lot of emotions that get in the way of finding our flow. Maybe there are no bad emotions but one of the most insidious for flow and creativity is envy. This week we talk about the downside of envy and how you can work to eliminate this obtrusive state of mind.

00:45 - Topic of the day - Envy

1:30 - What is envy and how does it lead to issues when it’s the driver?

3:00 - The slippery slope of envy

4:00 - The envy triangle

5:00 - Longing towards someone else’s luck

7:45 - Shout out to Tony Francis

8:00 - Luck Article idea - [I messed up the story - the guy was located near the London Bombing, not the World Trade Centre for September 11.]

9:30 - Shift towards more gratitude and optimism

11:30 - What if the other person is just more lucky? *

13:15 - The envy of longing for possessions

14:30 - Wanting the end point without the effort to get there

16:15 - The Hedonic Treadmill of envy*

17:45 - Don’t feel envy if you have contentment *

19:15 - Contentment is not stagnation *

20:15 - Avoid envy by Creating before Consuming

22:30 - Envy creeping in

24:30 - Idea inception

25:00 - You feel bad emotions more when you’re exhausted

28:30 - Don’t prime your day with anxiety

Resources

Thinking, Fast and Slow - Daniel Kahneman

"Just My Luck" - From Men's Health, December 2005

Subtle Art - Mark Manson

Creative Calling - Chase Jarvis

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.

Josh Chessman and Dan Growden are two close friends of ours who are also incredible endurance athletes. They've put together a unique trail run get-together at Haroldtown Conservation Area in Peterborough for November 30. In this episode, we dive into what inspired this challenge for them, how to participate, and the tips and tricks (or lack thereof) that Dan and Josh will be using to perform their best at this event. The link to join this trail run challenge is: https://theruns.itsyourrace.com/register/?fbclid=IwAR3M3u9feq6u6-EfymyOSq73yp8mapQjC36jN_5QZbiTwpHRA2zdkhCqmOQ

0:00 - PSA on this episode before getting started

2:30 - Podcast start

3:45 - Dan’s Intervention

5:30 - Siri joins the conversation

6:00 - The Runs - Haroldtown race description

7:45 - Could you walk the race?

9:15 - What trail the race is taking place on?

11:00 - What spurred this race on?

12:00 - Dan’s running history

13:15 - Dan’s sports background

14:30 - Does endurance stick with you after many years of building it up?

15:30 - Embrace the grind

16:30 - Josh’s past endurance challenges

19:30 - What advice would you give to other competitors?

21:15 - We’re all in the same boat *

22:30 - Polish some mindset skills - Cold showers *

25:30 - Be normal fit, do different shit*

26:00 - Breathing techniques for running are critical

27:00 - Winter running and breathing

27:45 - Nutritional strategies for the race

29:30 - John Berardi - race nutrition advice

31:15 - Josh running 25 km with just 40 mL of water

33:00 - The sympathetic effects of running

34:00 - Just going with the flow of the race versus being very precise

35:00 - Bakers, cooks, chefs

37:00 - Being body oriented first

38:00 - Unplugged - Self-awareness and not paralysis from analysis

38:45 - footwear

40:00 - Hot Feet

41:00 - Barefoot running

48:15 - Cost of the race

51:30 - Do something hard without receiving praise*

Resources

Dr. Sean Episode

Josh Chessman episode

Unplugged - Brian Mackenzie and Andy Galpin

Xero Terraflex shoes

Dain and Freya - Move Daily - Emily Splichal episode

Race Sign Up Site

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.

The stoic fighter Mike Doherty returns to the FlowCast to talk about mindset training and coming back from a loss as a fighter. This episode is sure to get you fired up and teach you some critical points to keep in mind when you are seeking mastery and finding your flow!

1:30 - Special Announcement for Josh and Dan’s Trail Race

3:00 - Mike Doherty returns

4:00 - WAKO K1 Championships

5:00 - Losing the game by losing yourself

7:30 - The differences between Canadian fighters and European fighters

9:15 - Why Mike won’t be going back

11:00 - Mike’s main takeaways from the tournament

13:30 - Handling the weight cut for a whole week

16:30 - How Mike prepares for a fight

19:30 - Measuring training metrics after training versus before

22:30 - Debriefing in fighting

26:00 - Stoicism and fighting

27:30 - How to detach as a fighter

31:45 - The science of success

35:00 - 3 stages of mastery

38:00 - Autopilot and visualization practice

40:45 - Using aggression to get you going

45:00 - Epithets that Mike lives by

Resources

Finding Mastery Podcast

Free Solo - Alex Honnold

Stillness is the Key - Ryan Holiday

Impact Theory Podcast

Awaken the Giant Within - Tony Robbins

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.

This past week I (RJ) attended the Power of Success seminar in Toronto where Tony Robbins and friends gave engaging talks on success and their different strategies for making monumental differences in your life. I wanted to immortalize this information-packed day, so I talk a bit about the environment itself and the other guests before focusing in on the Tony Robbins part of the day!

3:00 - The types of characters at the seminars

7:30 - Vivian Ricci - Real estate broker - believe and attend

9:30 - John Gray - Authenticity and masculine/feminine balance

13:00 - Phil Town - Rule One Investing

16:00 - Trainer to the celebrities Sonni - the health pyramid

17:00 - Molly Bloom - mindset, character, action

19:00 - JT Foxx - Eliminate negativity, build your brand

22:30 - Lunch break

24:00 - Gary John Bishop - The space between promises and actions

26:30 - Rachel Hollis - Intentional, Grateful, Get Uncomfortable, Stand Back Up, Memento Mori

30:30 - The big man, Tony Robbins

37:45 - On stage versus learning from Tony other ways

38:30 - Motion = Emotion

41:30 - Tony's story

44:30 - Heart alignment gratitude practice

46:30 - Why I wouldn't attend a motivational seminar again

Resources

I Am Not Your Guru - Tony Robbins documentary on Netflix

Awaken The Giant Within - Tony Robbins

Molly's Game - Molly Bloom

Unf*ck Yourself - Gary John Bishop

Girl, Wash your face - Rachel hollis

Gratitude blog post

Tim Ferriss - Tony Robbins episode

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.

We've heard from a lot of guests lately who are shining their own unique light which is helping to spread their message and build a following around their message. But how do you go about finding something truly authentic to you that resonates with your creative calling?

In this episode, Telsi and I share some tips about what it means to be authentic, how much more valuable it is for building your brand or business, and ways you can learn to become more authentic when just getting started.

1:00 - Authenticity coming up a lot on the podcast lately

1:30 - Forcing authenticity

2:45 - What happens when you take a break from social media?

3:15 - How Telsi feels about the concept of authenticity

5:25 - Going with your own flow

6:30 - Telsi's best content lately - authentic versus forced authenticity

8:00 - Stepping back from the line of fire

10:00 - What's your Just Cause?

11:45 - Showcasing your best work on Instagram

12:30 - The Best Photographers Don't Post Daily

13:45 - Authentic post is the tip of the iceberg

16:30 - How do you work from a place of authenticity when starting?

18:45 - Make it till you make it

22:45 - To build something real leave your expectations at the door

24:30 - Don't worry about the likes

27:30 - You'll stumble and crawl before learning to walk and run

Resources

Jess - Episode 31

Kent - Episode 28

Infinite Game - Simon Sinek

Start With Why - Simon Sinek

Creative Calling - Chase Jarvis

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.

Jess Dalliday is an entrepreneur, mom, podcast junkie, and the creator of Pilates on Demand and The Healthy Sweet Potato, a popular plant-based foodie blog.

In this information-packed episode, we talk about how Jess found her creative niche and the productivity system that she uses to pump out an incredible amount of top-calibre content.

Whether you’re looking to get in shape, revamp your productivity, or find your creative calling, this podcast episode is too good to miss.

Let’s dive in!

Show Notes:

2:30 - How Jess started blogging and school background

4:30 - Infertility issues

8:30 - how Jess regained her fertility

14:00 - how did Jess find her creative niche?

19:30 - Creativity and flow in non-traditional sources

21:00 - Creative Calling

23:00 - Creating for yourself instead of copying other people

24:45 - Planning out the year

25:15 - Prioritizing your tasks each day

28:45 - Taking a break from Instagram

35:30 - Acknowledge your accomplishments

39:30 - Be realistic with your daily priorities

40:15 - Jess’s planning methods

44:30 - What inspired Jess to start her own business

47:00 - Creating Pilates on Demand

50:00 - Jess’s sources of inspiration

53:00 - Virtual Mentorship

55:30 - Jess’s closing advice

Resources:

Fertility Story Part 1

Fertility Story Part 2

Creative Calling - Chase Jarvis

Pilates on Demand

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.

How can introverts create podcasts and YouTube channels? Telsi and I share our journeys and research into the connection between introverts and leadership.

00:45:00 - Introverts in the extrovert ideal world

3:00 - Telsi’s introverted path into personal training

6:30 - Recovering shyness

8:15 - How to identify introversion and extroversion

10:00 - The shift to introversion in adolescence

11:15 - Pushing yourself into leadership as an introvert

13:45 - Carving out your restorative niche

14:15 - RJ’s journey through shyness

17:15 - Free trait theory

20:30 - Burnout and adrenal fatigue

22:00 - Introduce yourself as being shy

24:00 - How to get out of your shell

29:00 - Be yourself - people will know if you are faking it

29:30 - How to do a podcast or YouTube channel as an introvert?

32:00 - Quiet confidence

34:30 - Energy balance between introverts and extroverts

36:00 - being in a relationship with an extrovert

39:30 - speaking up as an introvert

40:15 - Nervous system differences in extroverts and introverts

42:00 - Don’t drink orange juice before playing hockey

45:00 - Movement and meditation for nervous system control

47:00 - Flow and introversion

49:30 - Practice for athletics comes in solitude

51:45 - Tattoos and introversion

Resources

Quiet - Susan Cain

The Introverted Leader - Jennifer Kahnweiler

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

This teaser episode and book recommendation is in preparation for Episode 30 talking about thriving as an introvert in an “extrovert ideal” world.

Also, a note on delayed gratification as today it is my brother’s birthday and yet he’s two weeks out from his physique competition so there will be no cake for him today.

Happy Birthday Jeff!

The boys are back in town! Sean Thornton and Jordan Porter of Nufás Media are with us this week to talk about making Peterborough great again (not their tagline and not endorsed by Nufás, lol).

You might remember Jordan from being on the FlowCast a few episodes back and this time we had the dynamic duo of the Nufás boys in to talk about starting their business, finding balance with business partners, and the values that attract customers to them.

This conversation centred a little more of the spotlight on Sean but having Jordan in the studio with him made for a great dynamic in the conversation and it’s clear how these two work together so well in their business roles.

1:30 - Who is Sean Thornton?

2:00 - Getting started in entrepreneurship through masonry with Stirling Chimney Services.

4:30 - Working with clients in the new location.

8:00 - The process of renovating the Nufás Office.

15:30 - What does Nufás Media do?

16:30 - Importance of having a business partner.

19:30 - Grant Cardone and the 10X Rule.

22:30 - How to get along with a business partner.

27:30 - Finding your own productive hours.

29:30 - Sean’s creative flow.

33:00 - Believe that it will work out.

36:30 - Having confidence in decisions.

37:10 - You have to be confident.

39:30 - You don’t know everything.

44:30 - The need to be adaptable.

48:00 - Make Peterborough great again.

50:30 - Business values.

Resources:

The 10X Rule - Grant Cardone

You can find out more about Nufás and follow along on their journey at:

Nufás Media

Address: 144 Hunter St. W - Lower, Peterborough

Web: nufasmedia.com

Instagram: @nufasmediaagency

Twitter: @nufasmedia

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.