1. We discuss a 5-Minute Mental Health Check. It’s not only about feelings and mindfulness. Have you also stretched, eaten healthy, had enough sleep and been nice to yourself and others? 2. We interview Eric Davis [Physical and other areas of wellness].⁠ Eric started taking martial arts to get his weight under control. He didn’t think he’d enjoy gym-type workouts. He wanted to learn a new skill. He got so much out of it. A key lesson was to show up on days he didn’t feel like going to the dojo. He always felt miles better after he left. He never regretted dragging himself out of the house to the dojo. It also taught him discipline. Activities such as sparring, practicing or grappling with others forced him to be present in the moment, leaving his busy work life, concerns, worries and stress behind him for a while. The ability to change the mindset can be very useful. 3. Starving Artist – Cameron went to his first concert 15 years ago – City and Colour. It inspired him to learn guitar. He saw the group again, now that he’s a professional musician. 4. Move that Body – Sheila’s biking to work. John’s walking to work. They’re both loving using their bodies to start the day. It also inspires them to do more to help the environment. 5. Running Popup – John got a message from a colleague and recognized there are some people we meet who we trust and believe in from the start, even if we can’t say why. 6. Flipside – how can we harness the passion of you together with the wisdom of age? How do we avoid the inclination to run out the clock?

1. We share thoughts on a quote from John’s quote list. The Dalai Lama said, “When you talk, you are only repeating what you already know. But if you listen, you may learn something new.” 2. We interview Riley Thompson in the area of Social Wellness.⁠ Fyodor Dostoevsky said, “A society should be judged not by how it treats its outstanding citizens but by how it treats its criminals.” Concerns for incarcerated people include overcrowding and access to mental health supports. Riley’s goal is to better the community as a whole. Reducing recidivism and bringing people out of prison into the workforce is beneficial for everyone. She’s researching ways to improve the quality of life for people who are in prison, through empathy training of the correctional officers. Correctional officers often have an underlying assumption when they’re initially brought into prison – that they are different from the people behind the bars. There’s an “us versus them” mentality. Empathy training is designed to encourage that everyone is the same in a way. It helps officers put themselves in the shoes of the inmates and to better understand what prisoners are going through, instead of using punitive measures in response to every incident that happens when they’re in prison. 3. Starving Artist – The solution to technical issues led to Cameron rockin’ stacked keyboards. It’s a nifty setup. 4. Move That Body – We were thinking about how we never stopped moving as a kid. How can we incorporate a move-like-a-kid mentality in our lives. 5. Running Popup – John enjoyed a feeling of being lucky, in the moment, experiencing the world around him. 6. Flipside – our experience is that it helps a relationship to give partners space and independence to do the things they enjoy. It’s healthy to take time out of a relationship for yourself.

New episode available today. 1. Another in our travel series, this time with Noura Saad taking us to her experiences in Naples – an incredible city to visit. 2. We interview Mirko Petricevic in the area of Social Wellness.⁠ On Episode 99, Mirko explained how local journalism acts as a community watchdog on behalf of the public, as a public service. It’s ability to be a watchdog has been hit hard in the past 15 years. In addition to the industry taking a hit, individual journalists are being harassed and threatened. A 2021 study of 1,100 journalists had disturbing results. A majority experienced harassment, many on a daily basis. There were death threats, threats of sexual assault. 99 had been physically attacked. It’s outright intimidation. Ink-stained Wretches runs a film festival in Kitchener-Waterloo to support journalism. It’s designed partly to increase the awareness of World Press Freedom Day o May 3. This year it’s on April 28, 2024. After a movie showing, a panel will explore the question, “What can we do to create a culture of appreciation for quality journalism?”. 3. Cameron’s Shania Twain cover band was having a good time coming up with ideas for the band. It was just Twain fun. 4. Move that Body – it’s spring yard work time, which is a great way to work the core and get in some great movement. It’s good hard work. 5. Running Popup – Some recent good news was uplifting and made a run feel easy. It’s amazing how emotions can affect physical exercise.6. Flipside of the Coin – With inflation so high, it’s affecting our choices about what we do, e.g. whether we go out for dinner. Inflation is having an impact on things like social and other areas of wellness. The high cost of living throws wrenches into your wellness balance routine.

1. A social media post came at the right time, when we were feeling down in the dumps. It’s about choosing joy over despair, because joy is what the earth gives us daily. 2. We emphasize a connection between art and wellness on our podcast. Photography creates something timeless, especially when it comes to family events and loved ones. A photo can bring you back to a feeling or an emotion. It’s so powerful. We interview Mike Farkas, who found photography, then turned his passion into a career. He loves capturing the day for his clients, and ideally expressing his artistic happiness through his personal vision. When he’s choosing what to shoot, he first sees an image in his mind. Then it’s about executing what he envisioned. It’s extremely exciting for Mike to see that vision, then make it happen, then turn the camera around to show the subject the image. Their positive reactions feed him with energy. 3. Cameron was surprised when his drink bell unexpectedly behind him during a performance. No one was close to the stage. He deduced that the power of bass marched his class off the table. 4. We continue reviewing a list of ways to exercise while doing other things, so you may not even realize you’re exercising. It includes standing on your head, handstands and playing the games you played as kids. 5. Imagine if someone from 200, 500 or even 2,000 years ago saw what we see every day. They would be astounded. 6. What is the Scandinavian sleep method, and might it help a relationship?

1. Elise and Julie revisit an article about 31 ways to reduce household waste, to help the environment. They talk about 10 more ideas. 2. We interview Syd Vanderpool of SydFit Health Centre, in the area of Physical Wellness.⁠ Syd runs a boxing facility. Many members are fitness boxers. They get cardio, develop muscles and strength, and they learn a skill. There are mental health benefits, including the mindfulness associated with focusing on the moment – what is right in front of you. You don’t just engage in physical activity, you learn how to live a clean and healthy lifestyle. People start boxing and next thing you know they’re taking a holistic look at health. Boxing provides a lifestyle. Improvements are made in increments over time, which creates lasting habits with long-term benefits. 3. Cameron took part in a Mexican-themed staycation in a retirement home. He brushed up on Spanish to perform and found the audience singing along. One of the residents had fun guessing his age. 4. Move that Body – Have you ever heard of Somatic exercise? We are learning about it and share a few tips. 5. Running Popup - It’s never too old to learn. John is influenced by someone not to snap back when people make mistakes. 6. Flipside – we’re learning lots and enjoying our ballroom dance lessons. We talk about the experience so far.

We talk about the list of activities from John’s book (Accidentally Well) that enhance intellectual wellness. It’s all about exercising the mind, not about getting a higher IQ. 2. We interview Eric Davis in the area of Social Wellness – the importance of local government, which impacts wellness in many ways. Municipal government has the most direct impact on everyday life, yet ironically it is the level of government which most people pay the least amount of attention to. Some municipalities put much emphasis on health, wellness and livable communities, and less on keeping the car king. Others show they are not interested in that. People need to understand they can have an impact on what their local community looks like, that is if they get engaged. Each of us can make a difference by learning about how local government works, who’s interested in what, who supports the wellness type initiatives we want to undertake, then voting. 3. Starving Artist – Cameron took time from a busy schedule to work on a personal project, which included trying to get his chops back up with an 8-string guitar. 4. Move That Body – We found a list of ways to exercise while doing other things, so you may not even realize you’re exercising. 5. Running Popup – John wonders why he imagines having conversations with famous people? 6. Flipside of the Coin – Sheila was intrigued by an internet post about 3 core components of relationships: mutual respect, mutual trust and mutual affection.

1. We share thoughts about a quote: “The world is changed by examples, not by opinions.” – Paulo Coelho. It’s a life lesson that’s become important to John. 2. We interview Nicole Sung, a uni student exploring wellness and sharing experiences. ⁠She became interested in wellness because of a painful experience. Her mom influenced her to think more on the positive side, to be okay saying things out loud even if it’s scary, and to vocalize your needs so that other people can help you. She remembers and reminds that we’re all human beings – a work in progress. Through her Instagram wellness page, @wellnesswithnics, she hopes to share the same passion with others – to view and live life moment by moment. She highlights highs and lows in life, avoiding the trend to highlight only positives. Strengthening and conditioning positive thoughts and optimism leads to positive outcomes. 3. Starving Artist – Cameron’s band experiences glitches and challenges before a show. They sorted them out. Someone who jumped in to help had a pre-show shoutout he hadn’t heard before – “all right boys, I want heads up hockey tonight!” 4. Move That Body- There are lots of winter activities that can get us movin’ that body. 5. Running Popup – Quietening the mind and body helps. It takes things to another level by creating with quality for its own sake, not for money or praise or anything else. 6. Flipside – It was hard to predict what would happen on the tv show White Lotus. It threw us for a loop. Why oh why didn’t some of the couples communicate better?

1. Co-host Noura Saad tells us about Ramadan, a sacred time of year for Muslims. Muslims dry fast for 30 days, with no food or water from first prayer of the day through fourth prayer. Noura finds that her mind becomes clearer and she goes inwards when she fasts, with time to reflect and worship. 2. It’s the second half of our short break from the usual interview format. Last week John Webster talked about a practical and achievable way to approach wellness in different categories of wellness. But what about the great balancing act? How can we find balance over multiple categories of wellness, especially when there are numerous activities associated with each category? John found a practical approach that works for him. It’s not about finding a formula or arriving and staying at a spot. Balance looks different at different times in his life. John uses three analogies to illustrate his thinking: surfing, the movie Eat Pray Love and Sheila’s dance-balance analogy. He finds himself doing more activities that foster wellness in different categories. It’s building a shield of resilience that protects him. 3. Starving Artist – 4. Move That Body – Sheila just finished a challenge to do 2,000 pushups in February. She’s feeling strong. People talked to her about pushups during her challenge. She was surprised to hear how many types there are. 5. Running Popup – John found himself looking out a window towards nature while waiting for coffee to brew. The nature scene provided a moment of calmness in a busy day. 6. Flipside of the Coin – Elise and Stephen took different paths to teaching jobs. They each ended up in a place where it feels so good and satisfying to be in a role and profession where they can make a difference.

1. Creativity has wellness benefits. Examples discussed include music, combining music on a walk in a forest, pottery, knitting and sewing. 2. We’re taking a short break from the usual interview format. It’s been just over two years since we started our podcast adventure. We learned much from our conversations between co-hosts, and from our interview guests. The podcast started because of an idea – there’s a practical and achievable way to approach wellness and balance that could work for anyone. This episode and the next, co-host John Webster takes an opportunity to tell listeners about this approach, including how it’s been refined by the podcast discussions. It provides context for why we talk about a wide range of areas on our podcast: Mental, physical, spiritual, economic, environmental, artistic, intellectual and social wellness. This episode focuses on (1) discovering wellness categories; (2) finding then performing activities that foster each area; and (3) a common sense wellness check-in. Listen in to learn more about the origins of the podcast and how this common sense approach could help you work towards wellness and balance. 3. Starving Artist – Cameron fell into a chance to use some of his music skills unexpectedly, at an open mic. At another musician’s request, he wrote out the chords for her song, which means at the next open mic the band might be able to play along with her. 4. Move That Body – Music can boost your workout in different ways. 5. Popup – John is feeling his body waking up – arm muscles, leg muscles even stomach muscles – after getting back into well-rounded exercise and heathier eating. 6. Flipside – Elise and Stephen took different roads to end up as teachers. They chat about them. They both get great satisfaction in having a job where they can make a difference.

1. We enjoy reading. We chat about how it helps social and intellectual wellness. 2. We interview long distance runner Ben Flanagan about balance. He’s been pursuing an Olympic dream for years. Balance looks different to each of us. We ask about balance over the course of a time. It’s worth focusing on some areas now, the brining in other areas later. After winning NCAA’s, Ben thought, “Hey, I might have a shot at this and I want to go all in.” He experienced all the setbacks, including major injuries and times where he didn’t see improvement. He got past the setbacks using time, patience and, most importantly, learning from them. As he got older, he saw the off ramps from his running dream more clearly. He chose to stay on the path. There are people in my life who support him unconditionally. He wants to perform well to express gratitude, but there’s also recognition that a lot of this is to fulfil his own dream. It’s something he’s come to terms with better recently. 3. Artist – 4. Move That Body – 5 Tips to help you stay motivated to exercise – find ways to fit exercise into your day; do activities you enjoy; make it social; if there’s a break in your routine get back on track; and keep track of your progress. 5. Popup – John connected with a line from a book. He smiled thinking about how Sheila tends to tap him off balance unexpectedly, and how she’s good-heartedly mischievous. 6. Flipside – While out for a walk, we saw a server running out to ask a customer to pay his bill. It was a cold winter day and she didn’t have a coat. He brushed her off, walking away without paying. It was hard to watch. We felt for the server and felt helpless. We both experienced walkouts in our server/bartending days.

1. We get to know new co-host Noura Saad. She was born in Toronto, with heritage from Alexandria, Egypt. She’s lived in both countries. She studied social development studies at University of Waterloo. She works as a family court support worker with the Sexual Assault Centre Waterloo Region. 2. We interview Ellyn Winters in the area of Physical Wellness.⁠ Being physically fit helped her after a breast cancer diagnosis, during treatment and recovery. Ellyn recommends to everybody that they be physically fit, because you don’t know when a life crisis will hit you. The healthier you are, the more you are prepared to handle that cancer diagnosis and whatever comes afterwards. Training and an exercise regime give you a mental resilience. She told herself when she was first diagnosed, “Ellyn, you just need to put your feet on the ground and keep going.” That’s the same mindset it takes to get through that next rep, or next push or next mile in a run. Being fit also helps with the physical strength needed to endure surgery and the various treatments that come after a cancer diagnosis. It’s a game changer. 3. Starving Artist – It was a fun week that include an African drumming course and a group ukulele course. 4. Move That Body – Pros and cons of morning versus evening workouts. In the end, the message it to workout when you can. The key is to move that body, whether early or later in the day. 5. Running Popup – John keeps being reminded of the same lesson when it feels like he can’t achieve the workout he planned: doing something is better than doing nothing. Keep going even if it’s not the level he planned. 6. Flipside of the Coin – We answer a “Hey Flipside” question: do issues arise because you’re both headstrong? Answer: Yes (he he)

1. What’s on Your Mind – Reading literature takes us to different worlds and situations. It enhances mental health. We see it as an investment in ourselves. We chat about favourite genres and what we get out of it. 2. Interview –John’s always felt a connection with philosophy. He met a kindred spirt. Ryan A Bush chats about practical philosophy and how ancient philosophy is relevant to our everyday life [Intellectual wellness]. Philosophy means love of wisdom. That’s what it was about in ancient times – happiness and living a better life. There’s misconception centred around ancient philosophy. For example, stoicism isn’t about white knuckling through everything and not showing emotion. Stoicism is about cultivating greater control over our emotions. The stoics realized that our emotions do not react directly to the events in our lives. Rather, they are mediated by our thoughts. They talk about how you can change your interpretation. If someone insults you, they don’t actually hurt you. Only your own thoughts can do that. You’ll only suffer over it if you believe what they’re saying, or if you allow them to weaken your own mental strength. 3. Starving Artist – Cameron headed to open mic to play fun songs, after a busy week of learning songs as part of the business. 4. Move That Body – Sheila’s doing a challenge: 2000 push ups in February. It’s a good thin it’s a leap year, because that gives her one extra day. 5. Running Popup – Listening to an audiobook on the run. A relationship lesson from Tris and Four is one that’s worked for us [Divergent series by Veronica Roth]. 6. Flipside of the Coin - Elise and Stephen talk about food from other countries. Today it’s all about Korean food from their time living in Korea. They had memorable experiences.

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 meditation? We interview Spencer Delisle in the area of Social Wellness.⁠ He tells us 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. Starving Artist – Cameron has hit the road running in 2024, with many musical projects on the go. He’s even working in a new genre – country music. 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. 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. 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.

It’s our second anniversary, with our 104th episode. 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? We interview sisters Natalie and Caitlin Carew in the area of Physical Wellness.⁠ 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. It started as a box-checking exercise. Things changed during training, when they cherished the journey towards race day. 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. Starving Artist – 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. Move That Body – Ways to move that body indoors, while you’re at work or doing everyday tasks. 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? Flipside of the Coin - Our interview guest Nora Fueten passed away recently after a fatal diagnosis (Episodes 89, 90

On the first segment, we take tips from an article: “If you really want to change your life say goodbye to these 12 habits”: get past seeking external approval, procrastination, negative self-talk and more. Then it’s our second interview of Chris Costa in the areas of Mental and Social Wellness.⁠ 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 that 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 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. Starving Artist – you can hear the excitement in Cameron’s voice as he anticipates seeing one of his favourite bands of all time – Meshuggah. Move That Body – Exercise conversations – what to wear and whether exercise can be addictive. Running Popup – Focusing on the process in the current effort to get back to a good exercise routine. It worked on an HIIT run. 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.

We start with a discussion about an article on community and mindfulness. Our Western approach to mindfulness activities tends to focus on solo activities. What might a more community looking approach look like? It’s the first of two interviews of Chris Costa in the areas of Mental and Social Wellness.⁠ 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. 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. Move That Body – Noora Saad is getting into spin classes. She feels great after leaving a HIIT-style workout on the stationary bike. Running Popup – A book had John recognizing how much better we create and provide services when we are connected to what we are creating. Flipside of the Coin – Stephen and Elise are working through a list of over 1,000 movies to watch.

In our first segment, 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. 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. Everything was on her shoulders when it came to parenting. It was very exhausting and overwhelming. The first year of grief felt like going through the motions. It’s zombie-like, or a fog. The second year was about building a bit more stability. About two-and-a-half years, there was a moment where she saw the kids were good and they were in a stable spot. That’s when she shifted the focus to what did she want? What did she want my future to look like? She co-founded Hummingbird Centre for Hope with a friend. 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 they were missing. It’s everything they wish they had in their 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. 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. Move That Body – What is more motivating: a personal trainer or working out with a group? They both have great benefits. 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. Flipside of the Coin – We were surprised by and enjoyed the 100th Episode Special last week. We talk about why.

It’s our 100th Episode Special! Cheryl Rickers and Pia Williams are listeners who’ve been with us from the beginning. They join Sheila and Elise to chat about some of their favourite discussions in each of our six show segments: It’s a way to celebrate and look back. It also sparked new conversations between our listeners and hosts. Some of the favorites include:

What’s On Your Mind segments: Masks we wear but don’t always see; the India travel series; and active listening.

Expanding Mind Interviews: all the personal stories we heard - Beth Beattie (bipolar condition), Michael Herman,(depression and anxiety), Ruby Konkol (IBD), Stephanie Sutherland (ADHD), Jason Balgopal (depression and spiraling down), Imran Kamal (recognizing addiction and seeking help), Joe Ashley (depression, travel and wellness), Stefanie Costi (toxic workplace), Jodi Skeates (widowed too soon), Rev. Nora Fueten (fatal diagnosis), NHLer Shayne Corson (Anxiety, depression and more) and Ellyn Winters (breast cancer diagnosis). We were shocked into doing more to protect the environment when hearing from Tova Davidson on U.N. Sustainability Goals and other environmental issues.

Adventures of the Starving Artist: The unforgettable “Pizza Box” story; coming up with “Duh nuh nuh nuh; a proud music teacher; Breaking THEory Rules; Opportunities to perform at daydream venues, like Chateau Laurier;

Move That Body: tips to motivate you to workout; exercise snacking feels amazing; think like a kid to improve your workout; and reasons to work out other than weight loss.

Running Popups: funny ones; John’s Run Kitchener Project (running every street in his city); London Marathon experience; and John says goodbye to his dad.

Flipsides of the Coin: Why it’s called Flipside; how we met; conversations about sex and wellness; a fire next door is unnerving; and knowing the good isn’t doing the good with healthy eating.

Enjoy as we reminisce and have new conversations.

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. We interview Mirko Petricevic [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. Mirko Petricovic 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. 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. Move That Body – An article – “20 of the best exercise tips” by Marelize Wilke on News24 (Nov. 1, 2017). These tips are fantastic. Running Popup – John need to turn physical health around. His plan is to focus on the process, without worrying about results. 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.

We start with environmental wellness – ways to reduce waste in your home. We chat about an article with lots of ideas. We interview Ellyn Winters-Robinson, flowing from her experience with breast cancer. She tells us how it felt to receive a diagnosis, which came as a complete surprise. There was trauma at different stages. She didn’t know how to handle it. Her family didn’t know how to handle it. 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. Starving Artist – Cameron shows us some tools he uses when writing music, focusing on harmony – the chords – the music that supports the melody. Move that Body – Sheila and John will be trying ballroom dancing. They’re hoping it’s a fun way to move that body. 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? Flipside of the Coin – Elise and Stephen met while teaching in South Korea. They tell us about the school they worked at.