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Looking for fitness that actually sticks? Coach Phil Green joins us to share a practical map for steady gains: start smaller than you think, choose movements you enjoy, and focus on signals that prove you’re improving long before the scale moves. We dig into why strength training and metabolic conditioning are the backbone of sustainable change, how to use protein to protect muscle while losing fat, and the simple way to blend cardio without burning yourself out.

We bust the most persistent myths head-on: “go hard or go home,” “hours of cardio for weight loss,” and “drop 20 pounds by the weekend.” Phil explains why the body adapts on its own clock, how to set expectations that match biology, and what to do when you hit a plateau. You’ll learn how small program tweaks every four to five weeks keep progress alive—swap a variation, change the rep range, nudge the volume—without blowing up your entire routine. We also zoom out from the scale to smarter metrics like sleep quality, energy, mood, and everyday strength, which tell a far clearer story of transformation.

Supplements come up, and we keep it honest. Most people don’t need a cabinet full of powders. Phil’s short list is whey protein isolate to reach realistic protein targets and creatine monohydrate for well-researched performance and potential cognitive benefits. We address the misconception that creatine is only for men or bodybuilders and outline how women can train through hormonal shifts by avoiding drastic changes, building gradually, and paying attention to how their bodies react. If you want a simple starting point with real accountability, we walk through Phil’s six-week Kickstarter challenge that combines coaching, community, and structure to build habits that last.

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A single decision can change a life, and Phil’s started with a late-night triathlon signup that pulled him from grief into purpose. We sit down with the founder of Bodies by Phil to trace the arc from backyard boot camps to a thriving Ottawa studio built on one clear promise: serious fitness in a not-so-serious environment. No drill sergeants, no “trainer voice,” just coaches who show up as people and help you work hard without the pretense.

Phil walks us through the four pillars that shape long-term results—fitness, nutrition, accountability, and community—and explains why the hardest battles often happen outside the gym. Nutrition is loaded with history and emotion, so he favours empathy over absolutes. Accountability only works when you communicate, so ghosting your coach is off the table. The payoff is a room where people push, laugh, and stick around long enough to see real change. Some members have trained with him for over a decade; a few even met their partners between sets.

We also get into the realities of time. As a new dad and business owner, Phil had to guard workouts like meetings, delegate more, and choose moments that matter—like being home for bedtime. For parents and founders trying to start or restart, his advice is simple: begin with one weekly session, then earn the second. Build around strength training and use metabolic conditioning—sled pushes, ski erg, kettlebell circuits—for engaging, joint-friendly cardio that actually fits a busy life. And yes, we talk favourites: why the deadlift delivers outsized returns and how to structure sessions that keep you consistent.

If you’re ready to trade all-or-nothing plans for something you can live with, this conversation is your reset. Subscribe, share with a friend who needs a nudge, and tell us: which pillar—fitness, nutrition, accountability, or community—will you focus on this week?

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Four degrees on a thermostat. A green dress. A “just a cake” anniversary. Tiny choices can carry a lot of meaning, and when they collide with stress, money, or mixed expectations, they snowball into fights that feel bigger than the moment. We dig into wedding rules that shift midstream, the blurry lines of “make yourself at home,” a parent’s birthday trip sacrificed to soothe a child’s tears, and a store-bought cake that lands like indifference instead of love.

Hosted by Michelle Massunken, MSW, RSW and Tina Wilston, RP, CRPO Supervisor.

We walk through practical ways to set expectations without sounding rigid, including how to write a guest-friendly dress code that honours budgets and avoids last-minute rule changes. For house guests, we offer a reset script you can use today: state what works, what doesn’t, and what changes from now on—without shaming anyone. With parent guilt, we map a plan that protects attachment and adult needs by separating the celebration into two rituals so both connection and rest get their moment. And for the thermostat standoff, we propose layered compromises, baseline temps, personal warming tools, time blocks, and a real middle number, so comfort doesn’t become a power struggle.

The heart of the episode is repair. When a partner says “it’s just cake,” they miss the message: I want to feel chosen, seen, and remembered. We model how to swap defensiveness for curiosity, turn apologies into action, and build traditions that actually fit your life. Listen for concrete language, calm boundaries, and small changes that lower drama while raising trust.

Send your scenarios or questions to [email protected] and tell us which story sounded like your life.

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When the house goes quiet, many successful couples discover a louder problem: they can run a company, but struggle to run their relationship.

In this episode, we sit down with Benslyne Avril, registered psychotherapist, mental health speaker, and University of Ottawa professor, to explore why high-performing empty nesters often begin to feel like roommates, and how a strategic, time-bound coaching model can help couples reconnect without getting lost in years of backstory.

Benslyne explains the critical differences between psychotherapy and coaching, and why some couples need the depth, safety, and trauma-informed pace of therapy, while others thrive with clear milestones and direct accountability. We walk through her 90-day relationship framework, starting with a relationship audit across emotional connection, family dynamics, intimacy, and individual interests, followed by 30/60/90-day goals designed to create measurable change.

Along the way, we unpack real-world frictions many couples face in midlife: shifting power dynamics when one partner leads professionally, identity loss when a stay-at-home parent loses their “team,” and what happens when two high achievers move forward without a shared north star.

We also explore modern curveballs that quietly intensify distance. AI-driven advice can flatten nuance and fuel certainty that doesn’t match a partner’s lived experience. Menopause can influence libido, sleep, and mood in ways that are often misunderstood. Attachment patterns still matter, and avoidant or anxious tendencies can derail even the best plan if actions don’t align with each person’s nervous system.

Benslyne shares how to spot early warning signs, “roommate energy,” stalled conversations, dates that feel like interviews, and practical ways to protect connection long before the kids move out.

If you’re weighing therapy versus coaching, this conversation helps you decide based on your goals, readiness, and the type of support that fits your current season.

Ready to design the next 15 to 20 years with intention instead of autopilot?

Listen now, subscribe to the MindSpa Podcast, and share this episode with someone who needs it.

🔗 Guest: Benslyne Avril — Links & Resources

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Benslyne's Website: Therapy With Empathy

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What if doing the healthy thing makes you look like the villain? We dive into real “Am I the a-hole?” scenarios and unpack why good boundaries can still spark backlash—especially when culture, grief, or health are in the mix. From a no-drop-in rule that clashes with collectivist norms to a sister who calls “therapy talk” manipulative, we examine how delivery, timing, and respect shape whether limits land as care or contempt.

We also take on privacy at a therapy clinic where cameras are framed as safety but risk trust and confidentiality. You’ll hear how to challenge policies without blowing up your job: document concerns, propose alternatives, and push for clear written standards. In a family dispute over a promised heirloom locket missing from the will, we map a path that preserves dignity—honour the relationship, clarify facts, and, where possible, trade wins for grace.

Then comes the heartache: a partner with severe pet allergies and an 11-year bond with a senior dog. We talk practical mitigation—HEPA filters, zoning, textiles, grooming—and when separate living makes more sense than resentment. And for parents navigating teen insomnia, we share science-backed sleep hygiene and the one thing that actually gets buy-in: collaboration. Replace screens with low-arousal routines, step change the cutoff, and measure success by daytime energy, not compliance.

If you’re wrestling with boundaries at home or work, this conversation offers scripts, strategies, and a kinder way to hold the line. Follow the show, share it with a friend, and leave a quick review—what scenario challenged you the most?

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If growth feels like a grind, you might be solving the wrong problem. We sit down with business and mindset coach Maria Cherkasskaya to map the path from clarity to execution, blending practical marketing systems with inner work that actually sticks. Maria is a multi-passionate entrepreneur who builds soul-aligned strategies that attract clients without the constant hustle, and her approach is refreshingly direct: many founders don’t have a mindset issue—they have a skill and plan gap.

We start with a simple audit that turns “what I don’t want” into a clear north star, then translate that vision into daily actions that support long-term goals. Maria breaks down imposter syndrome for both seasoned experts and newcomers, showing how to use proof, practice, and community to move through fear. We dig into social visibility, sharing how to show up online without losing yourself, and why surrounding yourself with entrepreneurs, coaches, or therapists can quiet the noise and speed up learning.

Manifestation gets a reality check. Visualization is powerful when it primes your brain to spot opportunities—but it only works when you act. Maria’s concept of inspired action helps you prioritise the ideas that carry energy and align with your values, so progress feels sustainable. We also tackle burnout as an internal conflict between competing values and share practical grounding tools, from presence drills to meditation habits that train your attention. Maria’s 10-day Vipassana retreat offers vivid lessons on creating space between trigger and response, translating mindfulness into everyday leadership.

We close with what’s next for Maria—scaling her marketing agency, growing Manifest Change Society, and staying open to pivots that keep work aligned with purpose. If you want growth that feels like you, not like a schedule owning you, this conversation is your playbook. Subscribe, share with a founder friend, and leave a review with your favourite takeaway so we can keep these deep dives coming.

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Separation doesn’t have to feel like free fall. We dive straight into what actually reduces chaos in the first weeks: simple interim agreements that get you into stable living arrangements, a workable parenting schedule, and a clear plan for bills so negotiation can start from calmer ground. We bust the stubborn myth that moving out means losing your kids or your home, and we explain the real risks and obligations that follow if you leave without a basic plan.

From there, we open up the toolbox. You’ll hear how to document agreements the smart way, when emails are enough to start, and when to formalize with lawyers. We unpack prenups and cohabitation agreements in Ontario—what they clarify, what they can’t touch around parenting, and why behaviour clauses make headlines but rarely hold up. Living near the Ottawa–Gatineau border? We map the hidden jurisdiction traps where property rights follow Quebec’s civil law while parenting disputes unfold in Ontario.

One of the toughest moments comes when a child refuses to go to the other parent. We walk through the best interests test, the child’s voice, and the line between reasonable consequences and issues that need therapy, voice‑of‑the‑child reports, or a court‑order review. Practical tips on exchanges, school‑based handovers, and communication keep the focus on the child’s stability, not parental scorekeeping.

Our vision is holistic and human. Legal strategy works best alongside therapy, financial planning, and real‑world logistics. That’s why we connect clients with trusted professionals who can answer, Should I keep the house? How do I set boundaries? What support does my child need to feel safe? Separation is not just an ending; it’s a redesign of family life. Press play to learn how to steady the ground, make informed choices, and rebuild with care. If this helped, subscribe, share with a friend who needs clarity today, and leave a review so others can find it.

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Divorce doesn’t have to be a zero-sum brawl. We sit down with Jennifer Reynolds, lawyer, mediator, and founder of Fresh Legal, to unpack a trauma-informed, people-first approach to separation that lowers conflict, saves money, and leads to agreements that actually stick. Jennifer explains why court was built for contracts, not co-parenting, and how choosing mediation or collaborative law can preserve control, dignity, and long-term family stability.

We walk through the real process from first meeting to final agreement: understanding rights and obligations, collecting financial disclosure, and deciding who should make the decisions—you, a mediator-assisted negotiation, an arbitrator, or a judge. Jennifer illustrates how independent legal advice functions like a house inspection: you still choose your path, but with eyes open to the risks, costs, and likely legal outcomes. She shares candid insights on timelines, delays, and why “it depends” is the most honest answer to questions about cost and duration. You’ll learn why 95% of family cases settle before trial, and what that means for protecting your energy, finances, and co-parenting relationship.

The conversation also tackles misconceptions that keep people stuck, like “talking to a lawyer means a fight” or “TV pace equals real life.” We explore how trauma-informed practice meets clients where they are—acknowledging grief, fear, and cognitive load—so they can disclose, decide, and move forward. By reframing rigid demands into underlying needs, couples craft parenting plans and financial solutions that feel fair and are easier to follow. And yes, sometimes mediation opens space for genuine repair, even reconciliation.

If you’re navigating separation or supporting someone who is, this guide to mediation, collaborative divorce, arbitration, and court will help you choose a process aligned with your values and goals. Subscribe, share with a friend who needs clarity, and leave a review telling us which insight changed how you see family law.

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Ever notice how the tiniest fights tell the biggest truths? We dive into three everyday flashpoints—sharing a Spotify account, throwing out a roommate’s “emotional support” mug, and those cutting therapy jokes—and reveal how each one exposes patterns around respect, empathy, and accountability. What looks small on the surface is often a rehearsal for how we handle money, space, and each other’s vulnerabilities.

We start with the partner who wants to “save money” by using a single premium account and accuses the other of being stingy for suggesting a Duo plan. That’s not about music; that’s about boundaries and projection. You’ll hear why a fair compromise still matters even when emotions run hot, how to avoid getting trapped in labels like selfish or dramatic, and how early decisions set the precedent for future problem‑solving. Then we shift to shared living: the cracked, smelly mug gets tossed after an accident. The real misstep isn’t cleanliness—it’s skipping the conversation. We break down simple roommate etiquette, the psychology of sentimental objects, and how to respect meaning you don’t personally share.

Finally, we tackle family and partner dynamics where words hit hardest. A mother’s weight comments get reframed through clear, enforceable boundaries that focus on your actions, not controlling hers. And when a partner makes therapy the punchline during disagreements, we explain why that’s weaponized sarcasm and offer a repair script that owns impact, not just intent. Throughout, we emphasize practical tools: naming needs, offering realistic options, and following through without drama.

If you’re ready to turn small conflicts into better habits—around money, shared space, and emotional safety—this conversation will give you language and steps you can use today. Subscribe, share with a friend who’s setting new boundaries, and leave a review telling us the line you’re drawing this week.

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Ever felt the sting of being called oversensitive for setting a boundary? We dive into three vivid AITA‑style stories that reveal how respect, responsibility, and repair actually work when emotions run high. First, we unpack the family dynamic where a sister leans on last‑minute babysitting while minimizing the host’s bond and responsibility to a beloved dog. We offer clear language that validates different experiences without false comparisons and show how to tie help to respect without turning it into a fight.

Next, we step into the quiet of an introvert’s car. That commute home isn’t just a ride—it’s recovery. When a coworker tries to crowdsource pressure after hearing a no, we break down why boundaries are about your behaviour, not someone else’s approval. You’ll hear practical scripts for holding the line—short, honest, and calm—plus a reminder that other people’s opinions aren’t yours to manage. If you’ve ever been tempted to over‑explain your needs, this segment will help you say less and mean more.

Finally, we wade into the chocolate fountain fiasco: a ruined wedding dress and a friend who refuses to pay, then labels the request materialistic. We talk accountability without drama, how projection shows up in heated moments, and three pathways forward—drop it, pursue payment, or choose a middle ground that states harm, asks for repair, and names the relational consequence if repair doesn’t happen. Throughout, we keep the focus on empathy, timing, and clarity so that your boundaries can protect both your peace and your relationships.

If this resonated, follow the show, share it with a friend who needs boundary courage today, and leave a quick review to help others find us. Your support helps us bring on the voices you want to hear next.