1. Following up on the Episode 94 chat, Elise and Julie continue with a list of acts of kindness. It includes things like giving up your seat to an elderly, disabled or pregnant person, letting someone jump the line at the grocery store, helping someone who is lost, and more. 2. Interview – We chat with Andrea Lee about food prep. Nutrition is a very important part of physical wellness. It’s well worth it to take time to do food prep to enhance your chances of eating well. If we go to the grocery store and plan ahead, we can make a meal in less time it takes to get food delivered. It’s much healthier than take-out. Andrea sees it as a relationship. You want to have a healthy relationship with food, which requires flexibility – give and take. There will be ups and downs. You don’t need to be perfect all the time. You continue to work to fix that relationship. 3. Starving Artist – Cameron saw a rehearsal at the National Arts Centre. The musicians performed amazingly, and he was blown away by the talent and passion of Ray Chen on violin. 4. Move That Body – Sheila found an article about avoiding common gym injuries. We talk about some – avoiding blister and calluses, muscle strains and lower back pain. 5. Running Popup – John is grateful for two words, which keep him from giving up when things aren’t going his way. Flipside of the Coin – Stephen’s family has a love for food. It’s a big part of family life and get togethers.

1. We heard about some of Elise’s university castle experiences on Episode 122. Sheila said it scratched the surface. She dives into the back story. 2. Interview – We interview Bronwyn Schweigerdt in the area of Mental Wellness.⁠ Bronwyn’s life experiences led her to a path as a therapist. She recognized a need to express anger that she was holding, and to have it validated by someone else. Dissociated anger makes us sick, both mentally and physically. What’s sharable is bearable. Our feelings are not tolerable in isolation. That’s when they hurt us. That’s where they stagnate inside our bodies and make us sick. If you feel it and you share it with someone else, it does release. Anger is like a light on our emotional dashboard, like a light in a car that says, “check the engine”. Something needs attention. I can master the anger instead of letting the anger master me. We do that by validating it for ourselves, then expressing it in a healthy way using boundaries, assertiveness or an accountability of sorts. Bronwyn hosts a podcast called Angry At The Right Things, sharing information as a marriage and family therapist. 3. Starving Artists – Cameron and his Rockstar Music lessons team were meeting people at the Ottawa Children’s festival, then he took some of the Rockstar group to enjoy go karts. 4. Move That Body – Sheila was off travelling twice, and worked more than usual between trips. She missed her gym and workout routine. We talk about getting back into a routine after an absence. 5. Running Popup – John was listening to Moby Dick audiobook on a run. A line by Captain Ahab made him think, “the only real owner of anything is its commander”. Does that mean we can become the owners of ourselves by becoming the commanders of ourselves? 6. Flipside – Sheila loves games – card games, board games and much more. John doesn’t typically volunteer to join, but enjoys them when he does.

1. It felt good to think, “I’m content with where I’m at in life”, but we wonder? Is it content and happy, or content versus happy? Can contentment hold us back at times, preventing us from getting out of the comfort zone? 2. Interview – We interview Fiona and Mike Roth in the area of Social Wellness. Last week we heard about a beautiful young woman, Kaitlyn Roth, who died to the disease of mental illness. They are motivated to honour Katilyn by bringing good out of what happened. They started an organization called Filling in The Gaps (fitg.org). FITG is working and advocating to improve the adult mental health system to fill in cracks in the system. For example, they’re exploring a new model of care for treating people experiencing a mental health crisis in a community clinic, instead of Emergency department. They tell us about some of the challenges to finding help, and about ideas to improve things. They hope sincerely that we can prevent other people from experience what Katilyn and her family went through. 3. Starving Artist - Cameron got creative with reharmonization and a Rolling Stones song. 4. Move That Body - We often talk about sleep making us feel better physically. We came across articles about the importance of sufficient sleep to heart health. Getting 7 to 9 hours has positive physiological effects. 5. Popup – Describing energizing morning sensations that are awakening after several nights of not snacking after dinner. 6. Flipside – It was grueling but rewarding to spend a Spring day setting up the back yard for summer fun.

1. Elise tells us about the concept of the Growth Mindset. It’s an important approach in the educational world. It’s about putting your brain in a good learning space. It overcomes a fixed mindset where, for example, someone says, “I can’t do this. It’s too hard.” 2. We interview Fiona and Mike Roth in the areas of Mental and Social Wellness.⁠ It’s beyond tragic to lose a family member to mental health disease. Kaitlyn Roth sought joy in her life, including through student council, choirs, band, sports and more. She was a go-getter, who was amazing at getting people involved to help good causes. Sadly, she lost touch with her joy at times as she struggled with mental health. Today we are joined by Kaitlyn’s parents, Fiona and Mike Roth. They’re motivated to bring good out of the tragic loss of they daughter, who died by suicide in 2022. They tell us about Kaitlyn – who she was – and challenges she faced in seeking help to address the disease she experienced. 3. Starving Artist - A cajón is a box-shaped percussion instrument played by slapping it with the hands. Cameron used it to accompany a friend at open mic, which led to a gig with a band. Move That Body – ChatGPT spit out a great quote - The only bad workout is the one that didn’t happen. We talk about it. 5. John heard a fact about bees that has him saying, “thank you bees”, every time he has a spoonful of honey. 6. Flipside of the Coin - Getting “sir’d” on a shopping experience, where once again Sheila showed great taste.

1. Elise had a chance to spend her first year of university studying at a castle in England, as part of program run by a Canadian school - Queen’s University. She tells us about her rewarding experience. 2. We interview Ian Brisbin in the area of Social Wellness. Last week Ian talked about bike safety. Today we chat about advocating for biking in cities, as a form of active transportation. When planning biking infrastructure, planners ask whether the “indicator species” would be comfortable using it, for example a young mother with a young child. It must feel safe for everyone. Well protected and physically separated bike infrastructure is the gold standard. It’s great to have stretches of infrastructure, but they need to be connected, which is sometimes overlooked. In Ian’s experience, the average driver is much more courteous and careful, and relates much better to people engaging in active transportation than ever before. It’s a sign that we are changing. Cycling and walking and other forms of active transportation are being incorporated into our web of how we get around our cities. 3. Starving Artist – The meme-friendly “Trololol” song is actually called “I am very glad as I am finally returning back home”. It’s a challenged to sing. 4. Move That Body – Scientists submit that highly processed foods such as soda, chips and candies are not food, but rather drugs designed to deliver addictive substances. Whether or not that’s right, it sure feels good to eat whole and natural foods. 5. Running Popup - When John helps others, he often wonders whether it helped him more than the others? 6. Elise and Stephen have amazing news, which has them thinking.

1. We talk about a quote by Osho – “To be creative means to be in love with life.” It has them thinking in different directions.2. We interview Ian Brisbin in the areas of Physical, Mental and Social Wellness.⁠ Ian’s an avid cyclist. We chat about safety. Biking is a social and physical outlet and one of the best ways Ian knows to ensure that he’s staying emotionally centred. His “Rule 1” for biking safety is very simple: You do what you need to do to get home safely. Biking safety is multi-faceted. There’s a lot to keep track of. The best you can do is to keep your head on a swivel and look out for yourself. It’s important to be assertive and be clear about what your intentions are – be very deliberate showing where you’re headed. There’s safety equipment, such as helmets, but more than anything else it’s a matter of being aware of your surroundings and communicating yourself as clearly as you can. He talks about hidden dangers, like dooring, large potholes and the “right hook”. Rule 1 applies to interactions with law enforcement and drivers. If you’re in a situation where you feel that you’re being unfairly ticketed by law enforcement, then take the ticket, go home and deal with it later. If you’re in a confrontation with a driver, then you’re not going to win. You might lose, but you won’t win. Just leave. Your goal is to get home safe and to your families. 3. Starving Artist – Cameron needs to use his car every day, so car trouble spells stress. I took time go figure out what was wrong and get it fixed, then after dropping some serious coin he had another surprise. 4. Move That Body – Julie recounts experiences as a coxswain for 8-person rowing teams while at university. 5. Running Popup – A great lesson from exercise is that it shows us that we can do hard things, and it feels good to know that. 6. Flipside of the Coin – Sheila and John’s impressions when they learned they will be first-time grandparents.

1. The Canadian Mental Health Association gave a great tip – share a compliment. It’s free to give someone an authentic compliment and it brings joy. Give it a try. 2. We interview Rachel Runge in the area of Physical, but also General Wellness.⁠ Rachel tended to compare herself to others. It’s not surprising after she pursued a career as a lawyer. It’s competitive, staring with the competitive process to get into law school. Throughout law school, we’re reminded that it’s going to be difficult to find articling positions. Once we begin as a lawyer, we’re measured heavily on metrics. Rachel got advice to stop comparing herself to others and make small improvements in herself week over week and year over year. She thought, “That sounds nice, but how do you do it?” Meanwhile, she started taking group fitness classes at Orangetheory, which includes benchmark tests, such as a 1-mile run or 2,000 metre row. She saw her performance improve over time. In the middle of a run, the mentor’s advice hit her like a ton of bricks – to make small improvements in herself over time, and not to compare herself to others. She was running beside a friend who was trying to hit a faster time target. Rachel realized, “This is what it is”. She was just as excited for myself to hit her own target as she was for her friend to hit the faster target. That’s what Rachel’s mentor meant when she said stop comparing yourself to others. Check-in and see whether you’re doing better than you were last time. Then it resonated. 3. Starving Artist – a ringing phone woke Cameron up to great news from a student. She had a breakthrough with her voice training and wanted to share. It gave Cameron a lift. 4. Move that Body – We’re often stuck at home. We found an article with suggestions about how to move while at home. 5. Running Popup – We’re seeing in our podcast conversations and interviews that becoming well is work, but it’s not a mystery. 6. Flipside of the Coin – it helps us to give space and time to our partner in a relationship.

1. Who are some of the people we met who inspired us? We talk about examples. 2. We interview Andrea Lee in the area of Physical Wellness.⁠ There are different ways to work with personal trainers, and many possibilities offered by a hybrid approach. Historically the options were: (1) a certified trainer who works in a gym; (2) a trainer who has a home studio; or (3) a trainer who travels to a client’s home. People could also train at a gym or a center that does large group classes. Technology (and Covid shutdowns) brought options and changes. People can work with a trainer online, using one of the virtual platforms (Facetime, Zoom, Teams, etc.). Online coaching is another option. A program is sent to you online or through an app. You’re not spending one-on-one time with your trainer or coach. The learn your goals and set a plan tailored for you. The client chooses what day to do the exercises, then check in with the trainer regularly, often by email. Combinations work. Some of Andrea’s clients train with her, and they also enjoy group classes at other places. People don’t need to stick with just one thing. It’s great to have a variety. Andrea is using a hybrid model herself, with some people visiting her home studio, others doing virtual training sessions and others using online coaching. It allows her to see more people, because it allows for clients to choose an option that works best for them. 3. Starving Artist – Cameron thought he was passed over after applying to audition for a metal vocals project, but he was wrong. He got a belated and very nice response and will be auditioning soon. 4. Move That Body – Julie asked AI for a list of unconventional ways to exercise. It came up with a fun list of ideas. 5. Running Popup- John realized, surprisingly, that life got in the way and he stopped being a distance runner. He was running, but not enough mileage. He’s hoping that getting back into it will feel great again. 6. We can get obsessed about something, maybe a sports team or a hobby. Our lives center on it, which is odd because it makes no different to most people’s lives.

1. Following up on tips discussed in Episodes 98 and 113, we finish a list of 31 ways to reduce household waste to help the environment. 2. We interview Mike Farkas about how motorcycling improves his overall wellbeing.⁠ His business took a lot of his time and energy. He’s now making time for health and wellness. He got back into the motorcycle life. It gives him an opportunity to disconnect from tech and work. There’s only him, his hands on the handlebars and his eyes on the road. It forces you to take your time, take a breath, look around and enjoy the sights and sounds. Some of the best conversations Mike has with himself are on his bike. He’s enjoyed motorcycle trips with his dad. There have been great conversations on breaks. You end up sitting and chit chatting about life. It’s having that bond and getting away from all the busy-ness of life. 3. One of Cameron’s projects is playing on a Shania Twain Tribute Bank. They had a full house for their first show. 4. Move that Body – Riley Thompson feels great when she goes to the gym, especially after strength training. 5. With Sheila travelling with a friend in Europe, John appreciates her independence. 6. Elise and Stephen reminisce about architecture in South Korea. While our business buildings sprawl out and wide in Canada, they stack upwards in South Korea.

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)