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.

We discuss a social media post with 10 ideas for great habits to start. We interview thinker and author Ryan A Bush [Mental Wellness]. We discuss concepts from his upcoming book, Become Who You Are. The framework he introduced puts a strong focus on “virtue”, in the sense of admirability. Ask yourself what have I always thrived at? What do I value most in other people? What do I admire them for? The answers point the way to what you should be cultivating and exercising more in yourself. You in your actions needs to become the you in your ideals. There are a lot of people who will tell you how you should be living your life. You’ve already got the compass built into your brain on where you should be going. Have the courage to listen to pay attention to your own ideals and values and follow them wherever they lead. Starving Artist – Cameron was trading artist horror stories with his buddy Joey Vinegar. The exchanged musician horror stories, with Cameron telling us about a spooky ending to one of them. Move That Body – There are lots of reasons to exercise that have nothing to do with weight loss. We chat about a social media post listing many. Running Popup – In Zen and the Art of Motorcycle Maintenance, Robert Persig points out that you need to change the rationale underlying a system instead of focusing on effects. The same holds true for wellness in John’s experience. He needed a lifestyle change to make a real difference. Flipside of the Coin – We have great plans and goals to get things done to improve our wellness. We’re set up for a great week, but it never works out that way. Many things pop into our week, every week, that makes it hard to get to the wellness plans we make. It’s never under control.

On the first segment (What’s On Your Mind), it’s the last of Elise’s India travel series. They travelled in the Northwest then worked their way south. She saw architecture in Jaipur, museums in Mumbai and ended with the relaxing vibe of Kochi. We interview Spencer Delisle [Physical and Mental Wellness].⁠ Breath work and meditation can be transformative. The breath connects the outer world of dynamism and activity to the inner world of silence. The breath is connected to your thoughts and emotions. You breathe differently when your angry, happy, sad, etc. The Sky Breath Mediation technique uses very specific rhythms in the breath to help release deeper seeded emotions and traumas stuck in the past, and bring the mind back to the present moment. Some of the benefits are increased level of energy, decreased level of stress and at same time you get into a very relaxed state and a high level of focus and awareness. The founder of the Art of Living, Sri Sri Ravi Shankar, is a yogi from. The organization’s goal is to create a stress free and violence free world. Adventures of the Starving Artist - Cameron’s has daydream venues to perform at. They’ve been different as he’s lived in different places. He took a shot as performing at the Chateau Laurier in Ottawa. He scored. He performed there on November 27! Move That Body – Adding a destination is fun and helps motivate us to move that body. We took a long bike ride from Collingwood to Thornbury for lunch. It took us on a 40-kilometre fall ride through the trail system. It was lots of fun. Running Popup – John’s favourite temperature to run is in the 3-10 Celsius range. He’s enjoying his fall runs. Flipside of the Coin – We felt a bit anxious at our first very busy movie theatre since Covid began, because we’re not accustomed to being with so many people. We came to enjoy it. It was a fun social experience and we liked the movie.

We talk about the wellness check-in concept. It helps to check-in regularly and ask yourself whether you’re taking care of your physical health. The same holds true for all areas of wellness. We interview a founding co-host, Sammy Damaren. She took a break from the podcast earlier this year as her way of working towards balance, because she started new businesses, was working multiple jobs and had many balls in the air. It’s great to hear from her. She tells us about finding balance with a busy life. Starving Artist – Choir has been a part of Cameron’s life since he was young. His brother joined a choir in Ottawa. Cameron went to a rehearsal that was open to the public. It felt different to be an audience member instead of performing. Move That Body – A CBC article about “7 ways to make your walks more intense and more interesting”. Running Popup – Taking time over a coffee to enjoy seeing animal life in his own back yard, with squirrels enjoying crabapples from a tree they planted and water from a bowl they put out. Flipside of the Coin – Sheila and John have very difference concepts of what chillin’ out feels like.

Doing something nice for someone else reduces stress, helps our emotional wellbeing and even our physical health. We talk about 20 act of kindness from an article listing 50. We interview Rev. Nora Fueten in the areas of Mental and Physical Wellness.⁠ Nora has been diagnosed with terminal cancer. She shares her thoughts about seeking medical assistance in death (MAID). Nora believes it gives her the opportunity to make a decision about how long she wants to live, especially if she gets to the point where the quality of life becomes significantly impaired. It provides an opportunity to take her destiny into her own hands and make up her own mind. It’s important to be able to say enough already, particularly nowadays when medicine can keep us going forever and ever. It’s not because she doesn’t love life and all its beauty, but there is going to be an end anyway. She prefers to be able to make her own decision. Starving Artist – During then long-haired Cameron’s first performance with the progressive metal group Emissivity, he learned that under the laws of physics, glasses apparently go flying when you’re doing the windmill head bang technique. Move That Body – Not letting bad weather stop us from moving that body. Enjoyed a Blustery cold day walk on the trails. Running Popup – John like the idea of trying to be childlike, not childish. He’s thinking about what that might look. Being creative? Seeing the having a feeling of wonder when we see the world around us? Flipside of the Coin – A wardrobe malfunction while Elise was emcee at a friend’s wedding.

We chat about intellectual wellness. We found an article about 4 exercises to keep your mind sharp. Elise gives them a try. It’s Part 2 our interview of former NHL player Shayne Corson, who captained two NHL clubs in his 19-season professional career. Over the course of his life, he suffered from anxiety, depression, panic attacks and more. He started to feel better when he reached out for help. Shayne tell us about things that help him to stop his mind from spinning, things like exercise, listening to music, spending time with his dog and thinking about great memories of time spent with his dad before he passed away. If he could go back and talk to his younger self, he’d say, “You can’t do this on your own. It’s okay not to be okay. There are days when you’re going to be depressed and down and feeling anxious, but there are mechanisms and coping skills.” His advice to anybody going through something like this is to go get the professional help they need, without feeling embarrassed or bad about it. It’s not a weakness. Strong people have mental health challenges. There are people who care a lot. Go get that help. Make that first step. Move That Body – We’re back to the theme of being childlike, this time in the context of exercise. We found an article, “For a Better Workout, Think Like a Kid”. It’s the attitude more than the type of workout. Be playful. Running Popup – An analogy: balance is like being in the eye of a hurricane. It’s quiet in the eye even if things are whirling around you. Flipside of the Coin – Knowing the good isn’t doing the good with healthy eating. Why do we turn our nose up at healthy food that we know we enjoy?

Art contributes to wellness. Elise is learning and enjoying pottery. It’s Part 1 of a two-part interview of former NHL player Shayne Corson [Mental Wellness].⁠ Shayne played for 5 NHL teams and captained two during his 19-season professional career. He represented Canada many times. Over the course of his life, Shayne suffered from anxiety, depression and panic attacks. He kept these conditions to himself. His coaches, general managers and agent didn’t know. During the 2003 Stanley Cup playoffs, Shayne stopped playing for the Maple Leafs in the midst of a playoff series. He had been experiencing physical symptoms of anxiety. They were so severe that he didn’t know what was happening to him. At times he thought he was dying. He started to feel better when he reached out for help. One of the best ways to break down stigma and make it easier for people to seek help for mental health conditions to hear from people like Shayne, who shares his struggles, experiences and recovery. Retired Artist – Sheila describes five life lessons dance taught her, after decades of performing and teaching: the importance of stretching; there are times you must perform; pushing through; love of all music; and listening to her body. Move That Body – 6 components of physical exercise: balance, coordination, agility, speed, power and reaction time. Running Popup – One of many examples of feeling the flow on a run – really enjoying the present. Running brings so many opportunities in life to savour the moment. Flipside of the Coin – We’re about to become empty nesters. We wonder what will happen.

A chat about an article on health benefits of deep breathing. We interview trainer Andrea Lee [Physical Wellness].⁠ Andrea talks about incorporating breathing technique into weight training. John was wondering how to do this and learned that he had been doing it incorrectly. Focus your breath behind and below the belly button. Inhaling stabilizes the spine. Inhale as you lower the weight. Exhale as you lift the (when exerting). Exhaling also helps you focus on the mind muscle connection. A big takeaway is to keep breathing. Don’t hold your breath while lifting weights. Starving Artist – A delay on a first flight had Cameron racing back and forth and then to a gate in the Airport. He barely made his connecting flight by keeping a cool head and by bookin’ it. Move That Body – Sheila and Elise get past the thought that they fail or they’re weak if they modify exercise. It’s not at all like that. Modifying exercise is good for you at times. Running Popup – It was an “everyone is looking at me” morning. The reason is often not the negative one we imagine. Fiipside of the Coin – John overcomes his litigation lawyer’s instinct to not admit anything. Sheila was right – one time (okay, maybe twice).

Isabelle and John are “to do list” people. They believe being organized and keeping on track is an important aspect of overall wellness. It’s Part 2 of our interview of Reverend Nora Fueten.⁠ She received a terminal cancer diagnosis. Once Nora stopped being able to be a Minister and a choral director (and to do other things), she wondered “who am I then?”. She started to let go of all that. You let go of the ego stuff and recognized that you’re cared for and loved. There’s beauty all around you and every moment is precious. She’s happy she had a chance to have a bonfire by a lake with her grandchildren. She talked about the circle of life, that every life comes to an end, and that we celebrate what was good about the person’s life. She believes it’s important to share our common experiences. There’s nothing to be ashamed of. It’s a matter of expressing how it feels and being thankful for the wonderful things we’ve had in our lives. Retired Artist – You never know what will happen in a live show. During a year-end dance recital, a 3-year-old student broke free of the pig pen. What happened next was anybody’s guess. Move That Body – Noura Saad loves long hikes in nature, usually alone. It’s great to get into the forest, enjoy the quiet and wildlife, and get some grounding. Running Popup – I didn’t feel like going out for a run in the rain. I did it anyway, then felt great after an interval run session. So worth it! Flipside of the Coin – Elise and Stephen have different spins on the saying, the more we learn, the more we realize what we don’t know.

We start with a bullet point list about a social wellness activity – ways to make connections with other people. Part 1 of our interview of Rev. Nora Feuten in many areas of wellness. Nora received a terminal cancer diagnosis. She shares her impressions and experiences as she faces the situation. She knows that death is part of life, even though we like to pretend it isn’t. Every moment is precious, as is every person you and every experience you have. You keep that in mind. Life probably has more to do with the quality of our witness than achievement – the way we express in our lives a kind of creative hopefulness. A kind of morality is important, but not the strict kind of morality – a morality that’s based on a care and concern for the other, whether it’s another person or the earth. We need to have that. Starving Artist - Cameron is mostly over Covid and feeling better. He’ played serious catch-up with work and headed to Colorado for a wedding. Move That Body – Sheila quizzes Elise about the six major muscle groups in a weights workout. Running Popup – Seeing someone making running movements while moving at a walking pace. Why it was great to see. Flipside of the Coin – an analogy: finding balance in life is kind of like getting the chemicals balanced in a swimming pool.

Back to Elise’s India travel experiences – Taj Mahal. It’s breathtaking. We interview Nour Saad in the area of Social Wellness.⁠ Sexual Assault Support Centre of Waterloo Region wraps survivors of sexual and gender-based violence in community care. They provide a safe place. They walk beside survivors. Noura tells us about what women experience, how they find SASC and how SASC supports them. The work SASC does is profound and carries a lot of value in our community. Starving Artist - Cameron finally got a bit of down time, just before his birthday. Drat, enter Covid stage left. Move That Body – Andrea Lee is getting back into running. Running Popup – Wow. All 8 wellness categories aligned on the same day. Flipside of the Coin – We have difference perspectives (i.e., a lighthearted argument) on who did what for whom.

We revisit our discussion about hustle culture and university students (flowing from an earlier one on Episode 79). We interview professional trainer Andrea Lee. The mind muscle connection is deliberately focusing on the feeling of the muscle contracting. You want to be very aware of how the muscle is moving as you go through a weight training exercise. It helps to maintain form and to increase the effectiveness of weight training. You get a deeper connection and contraction of the muscle when you feel the muscle tightening, or lengthening or shortening. Your movement quality improves. Starving Artist – Cameron is grinding out paperwork related to the music business. His load is lightened by a new song by a group he likes – Vildhjarta. Move That Body – A lingering injury is tough on Sheila. Thoughts on recovering while injured. Running Popup – It’s not all or nothing with our goals. When the primary goal looks out of sight, accomplish something. Flipside of the Coin - We came up with a new toast to remind us of the thought “life in every breath”. It’s “chaque souffle”, which we believe is French for every breath.