Let’s Be Well Together Podcast - Episode 168
Date: April 15, 2025

Participants: John Webster and Elise Seifert

Guest: JD Smigelski

Start Times and Segments:

[0:00:17] What’s On Your Mind: We ask Elise about experiences as a new mom. Life after having a baby reshapes daily routines and social connections. The spontaneity of outings, casual conversations at work, and personal autonomy are often replaced with meticulous planning. Though rewarding, the shift can be isolating at times. Baby groups and neighborhood walks provide brief but meaningful social interactions that help bridge the gap.

[0:10:21] Expanding Minds Interview: [Mental Wellness] Guitarist JD Smigelski shares a raw account of managing depression, anxiety, and imposter syndrome throughout his life and career as a professional musician. Touring intensifies these struggles—despite being constantly surrounded by people, feelings of isolation persist. Through trial and error, JD moved from medication to more natural coping strategies like staying active, spending time in nature, and practicing present-moment awareness. Music, while therapeutic, also exposes his emotional state, forcing him to confront what he feels rather than hide it.

[0:24:10] Running Popup: I like the expression, “Live Life in Every Breath”, but what does it mean in practice? I'm learning that it means appreciating what I have now, like my home and its view, without fretting about potential future losses. It's about enjoying today and trusting that I'll handle tomorrow when it comes.

Guest Information: J.D. Smigelski started playing guitar at a young age. He started his on-stage journey with his guitar teacher John McKinley and his open jam at the Huether Hotel (which is in Waterloo and by the way makes one of my favourite craft beers). He knew J.J. Wilde from middle school, who also grew up in Kitchener. J.J. is a Canadian rock singer. Her debut album Ruthless won Rock Album of the Year at the 2021 Juno Awards. Her new album Vices is nominated at the Junos this year. JD has been touring with JJ. I got lucky, ran into him in town and asked whether he’d chat with us about what it’s like to tour as a musician.

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 167
Date: April 8, 2025

Participants: John Webster, Isabelle Sinclair and Sheila Webster

Guest: Ryan A. Bush

Start Times and Segments:

[0:00:17] What’s On Your Mind: We wonder about a possible shift in social media habits, exploring what we see as a decrease in posting and the increase in passive consumption on TikTok and YouTube, including privacy concerns and the desire to be more present in real life.

[0:08:56] Expanding Minds Interview: [Intellectual Wellness] Ryan Bush explains Nietzsche’s concept of “beyond good and evil” as an invitation to escape conventional moral frameworks that divide the world into absolute rights and wrongs. Traditional morality can be dogmatic, rigid, inherited and reductionist—often based on unquestioned assumptions that reward obedience over understanding. Ryan sees these systems as creating intellectual stagnation by discouraging critical thinking and nuance. Instead, drawing from Nietzsche, he prefers evolving our values through personal reflection and philosophical courage. Ryan encourages moving past dogmatic moral binaries toward a more dynamic, context-sensitive approach to ethics—one that evolves with insight and experience.

Link to Ryan’s Video: How to Go Beyond Good and Evil (and Why You Should) – Nietzsche on the Mistakes of Morality

[0:29:11] Move That Body: Gardening not only beautifies your surroundings but also serves as an excellent exercise routine. The physical tasks involved, such as raking, lifting, and cutting, help you stay fit while enjoying the fresh air and the rewarding sight of your hard work.

Guest Information: Ryan A Bush is a thinker, author and designer focused on building better systems, better people, and a better future. His background is in the design of systems. He’s worked with tech startups to design and develop everything from physical products to software, to buildings, to business models. He’s had a lifelong interest in introspective investigation, ravenous reading, and obsessive self-optimization. For many years, Ryan has studied the insights of ancient teachers, practical philosophers and cognitive scientists. He’s written two books – The first – Designing the Mind – helps readers understand the workings of their own minds and the keys to sculpting them. The second – Become Who You Are – is about the psychology of well-being and concepts connected with Happiness.

Links to some of Ryan’s books:

Designing the Mind: The Principles of Psychitecture

Become Who You Are: A New Theory of Self-Esteem, Human Greatness, and the Opposite of Depression

The Book of Self Mastery: Timeless Quotes About Knowing, Changing, and Mastering Yourself

Link to Mindform community: https://mindform.io/

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 166
Date: April 1, 2025

Participants: Elise Seifert, Sheila Webster and John Webster

Guest: Mike Morrice

Start Times and Segments:

[0:00:35] What’s On Your Mind: We discuss the seven wonders—seeing, hearing, touching, tasting, feeling, laughing, and loving—and how they shape our experiences. The conversation highlights how technology and daily routines often disconnect us from these senses. By sharing moments of wonder, we reflect on the importance of presence, mindfulness, and truly engaging with the world around us.

[0:12:59] Expanding Minds Interview: [Artistic Wellness] Our guest, Member of Parliament Mike Morrice, tells us about his initiative to reform arts funding to support artists, galleries, performance centers, cultural events and community displays. He discusses the gaps in current government programs, which often provide only short-term relief rather than long-term sustainability. He is seeking fair compensation for artists, improving grant accessibility, and ensuring that creatives from all backgrounds receive equitable support. By working with industry leaders, policymakers, and grassroots organizations, he aims to shift the conversation around arts funding, demonstrating that investment in the arts benefits not only artists but also communities, local economies, and Canada’s cultural identity.

[0:31:44] Flipside of the Coin: Flipside of the Coin – We contrast the passionate, impulsive nature of young relationships with a more thoughtful, experienced approach when we’re older. What if couples could combine youthful passion with a mature wisdom. The best of both worlds.

Guest Information: Member of Parliament of Canada Mike Morrice is inspired by the great things people can accomplish when we genuinely listen to one another, look to find common ground, and prioritize future generations. Before being elected, Mike founded Sustainable Waterloo Region co-created ClimateActionWR, piloted Canada’s first Green Economy Hub, later founded Green Economy Canada to share this work across the country. Mike was the first Green Party of Canada candidate to be elected in Ontario. Since his election in 2021, Mike uses his platform to amplify his community’s concerns.

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput

Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 165
Date: March 25, 2025

Participants: John Webster, Riley Thompson and Cameron Earnshaw
Guest: Tom Swales

Start Times and Segments:

[0:00:17] What’s On Your Mind: We discuss whether believing in success makes it more likely to happen. While some see it as a placebo effect, a positive mindset can boost motivation and persistence. Through examples from sports, job applications, and daily life, we explore how belief influences actions and agree that optimism often improves outcomes, even if it doesn’t guarantee them.

[0:10:45] Expanding Minds Interview: [Physical Wellness] Tom Swales addresses the role of self-awareness in preventing injuries. He explains how many injuries stem from unnoticed, repetitive movements and how simple self-checks—like assessing posture, flexibility, and balance—can reveal potential issues. We explore how small daily habits, such as sitting on the floor and mindful breathing, improve movement and reduce tension. Tom introduces his quick self-awareness movement scan, designed to help individuals maintain mobility efficiently. He also shares how reconnecting with art enhances focus and creativity, demonstrating the broader impact of self-awareness on both physical and mental well-being.

[0:29:58] Running Popup: A recent article accords with my experiences - Pursuing happiness can make people unhappy. I see happiness as one emotion among many. I prefer to savour happiness when I feel it (it’s often fleeting), rather than chasing it. It works better for me to be intentional about doing activities that foster areas of wellness.

[0:32:40] Adventures of the Starving Artist: Cameron is focusing on his corner of the world amidst global challenges. He’s collaborating on a new song (True North Frame of Mind) and his separate Shania Twain and Bruce Springsteen tribute bands. He’s excited to record some of his own music and to play live for the soundtrack of the short film "Fire Escape," with the album launch on April 4th.

Guest Information: Tom Swales earned his Bachelor of Arts in Athletic Training and later completed his Master of Physiotherapy at the University of Western Ontario. He secured advanced certifications in areas such as manual therapy, strength and conditioning, acupuncture, and neurology. Tom’s expertise is highly sought after by health professionals looking to improve their practice in areas like injury prevention, rehabilitation, and performance training. He’s a trusted clinician and mentor in orthopedic healthcare. He’s the Founder of the Advanced Movement Therapist (AMT) Certification. He’s Passionate about empowering health professionals with practical, results-driven education.

Instagram: @swales.tom
Facebook: Advanced Movement Therapy System
Website: amtcertified.ca
YouTube: @Tommyswales

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
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Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 164
Date: March 18, 2025

Participants: Elise Seifert, Sheila Webster and John Webster

Guest: Tom Swales

Start Times and Segments:

[0:00:17] What’s On Your Mind: . We discuss how true power aligns with strong leadership, focusing on key traits: staying calm, speaking less, observing more, showing respect, moving in silence, making eye contact, managing time effectively, and thinking before speaking. These qualities help leaders gain respect, enhance communication, and navigate challenges, making them more effective in both professional and personal interactions.

[0:11:04] Expanding Minds Interview: [Artistic Wellness] It started with a thought a couple years ago—I wanted to write about Canadian resilience. I wrote lyrics, and Cameron shaped them into something more structured. When it came to the music, we had two choices: folk or arena rock. We chose rock for its energy. Cameron brought the melody to life, and after some studio magic, we had a complete song. The process didn’t stop there; we had to register it, distribute it, and get it onto streaming platforms. Seeing True North Frame of Mind go from an idea to a finished product was an incredible experience—and one we’ll cherish.

Spotify Link: True North Frame of Mind - Song
YouTube video: True North Frame of Mind - Video

[0:32:14] Move That Body: We explore how proper nutrition complements movement, highlighting foods that support various health benefits like digestion, focus, and hydration. Recognizing food as fuel, we emphasize balance, incorporating superfoods into daily meals to optimize physical wellness and ensure long-term health benefits through intentional dietary choices.

Guest Information: Cameron is part of the Let’s Be Well Together team. He’s our Starving Artist. He’s a professional musician with a broad range of talents. Check him out on different platforms:

Instagram: @c4msh4w
Spotify – Cameron Earnshaw Solo Releases
Spotify – Happy to Have Played a Part
Muso.AI – Cameron’s Credits
Imdb: Cameron Earnshaw

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput

Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 163
Date: March 11, 2025

Participants: John Webster, Isabelle Sinclair and Sheila Webster
Guest: J.D. Smigelski

Start Times and Segments:

[0:00:18] What’s On Your Mind: We discuss the importance of lifelong learning for intellectual wellness. Exploring new skills, books, and experiences broadens horizons and builds character. From mastering sourdough to learning instruments, every challenge fosters growth. Curiosity enhances conversations, deepens connections, and keeps us humble. Rather than aiming for expertise, the joy lies in continuous discovery, making life richer and more fulfilling.

[0:08:32] Expanding Minds Interview: [Artistics Wellness] We interview guitarist J.D. Smigelski. He shares his journey, starting guitar at age 11, influenced by his parents’ diverse music taste and local jam sessions. He discusses his early performances and transition into professional touring. J.D. describes the highs and lows of touring—long drives, exhaustion, and technical mishaps contrasted with thrilling performances, such as opening for Nickelback before a massive crowd. We explore artistic wellness, with J.D. emphasizing music’s impact on mental health. He admits to struggling with mental wellness but finds stability in staying busy, learning new skills, and embracing challenges. We reflect on the importance of engagement over actively seeking happiness.

[0:26:42] Flipside of the Coin: We’ve learned that spending time apart in a relationship can strengthen the bond by fostering independence and appreciation. Engaging in personal interests, like a yoga retreat, enhances well-being and refreshes the relationship. Absence truly makes the heart grow fonder, and maintaining individuality contributes to a healthier and more fulfilling partnership.

Guest Information: J.D. Smigelski started playing guitar at a young age. He started his on-stage journey with his guitar teacher John McKinley and his open jam at the Huether Hotel (which is in Waterloo and by the way makes one of my favourite craft beers). He knew J.J. Wilde from middle school, who also grew up in Kitchener. J.J. is a Canadian rock singer. Her debut album Ruthless won Rock Album of the Year at the 2021 Juno Awards. Her new album Vices is nominated at the Junos this year. JD has been touring with JJ. I got lucky, ran into him in town and asked whether he’d chat with us about what it’s like to tour as a musician.

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput

Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 162
Date: March 4, 2025

Participants: John Webster and Riley Thompson
Guest: Sue Willoughby

Start Times and Segments:

[0:00:35] What’s On Your Mind: . Riley is being worn down by hustle culture. John wonders whether what’s driving the work makes it either hustle culture (not great) or rewarding hard work.

[0:12:17] Expanding Minds Interview: Sue Willougbhy lives a well-rounded life. It’s included fun and challenging things like being a DJ, a stand-up comic, a boxer and a roller derby referee. Diverse life experiences get her out of her comfort zone. It’s not easy to get out of your comfort zone and try new things. Part of it is understanding why you feel stuck. Are you really not happy with your life? Is it that you want to try something new and you just don’t know where to start? You can take little bites when they try something new. Sue calls them tortoise steps. If you watch a tortoise, it steps then stops then steps then stops. Just do something different – one thing – every day for a week and see how that feels. Being well-rounded helps her to develop resilience. It took a long time for her to realize, “Oh, that was a lesson that I needed to learn.” It’s not about having a thick skin. It’s not about deflecting. It’s about having an experience, taking it in, sitting with it, then realizing, “Oh, that makes sense.”

[0:30:50] Running Popup: John discloses a secret project he mentioned in 2024. It felt great and changed his perspective to find and organize old computer photos and docs over the years.

Guest Information: Sue Willoughby is the Founder of Willoughby Coaching, where women over 40 confront personal obstacles and change the trajectory of their lives. Raised by a single alcoholic parent, Sue struggled with low self-esteem and learned from an early age to be self-sufficient and embrace discomfort. She came out at the age of 17 and struggled to find her place in the gay community, attempted suicide at 19, and was on a path of living hard and playing harder. Sue found coaching through her lifelong love of horses. They were always there to support her through some of the darkest and most difficult times of her life and she now finds fulfillment in being the coach she wished she had in those challenging times of her life. Sue resides outside the Seattle area with a horse named Moose, two mini-longhaired Dachshunds, Benny and Buddy, and a VW Bus called Arlo.

Website: www.willoughbycoaching.com
LinkedIn: www.linkedin.com/in/suewilloughby
Instagram: @sue_willoughby

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput

Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley

Let’s Be Well Together Podcast - Episode 161
Date: February 25, 2025

Participants: John Webster, Sheila Webster and Elise Seifert.
Guest: Mike Morrice - Canadian Member of Parliament

Start Times and Segments:

[0:00:17] What’s On Your Mind: We talk about some financial wellness ideas. Financial / economic wellness is very important to our wellbeing. It’s a good idea to learn how things work.

[0:11:07] Expanding Minds Interview: [Environmental Wellness] We’re joined by Canadian Member of Parliament Mike Morris, who’s working to get 2-way all-day GO train service between Kitchener-Waterloo and Toronto. We can build more lanes on a busy highway like the 401, but that doesn’t solve the congestion issue. There are many advantages to train versus car travel on a busy highway. GO train travel is less stressful, cheaper and more reliable timing wise. In Ontario, vehicle emissions are the largest emissions source. In order to reduce emissions and to see the Go train adoption rates increase, we need to build transit in a way where more people will make the choice to use it. They need to see that it’s cheaper, more convenient, and more enjoyable.

[0:28:22] Move That Body: When it comes to healthy habits, boring is cool. Elise found a list of “boring” things we can do that work wonders.

Guest Information: Member of Parliament of Canada Mike Morrice is inspired by the great things people can accomplish when we genuinely listen to one another, look to find common ground, and prioritize future generations. Before being elected, Mike founded Sustainable Waterloo Region co-created ClimateActionWR, piloted Canada’s first Green Economy Hub, later founded Green Economy Canada to share this work across the country. Mike was the first Green Party of Canada candidate to be elected in Ontario. Since his election in 2021, Mike uses his platform to amplify his community’s concerns.

Connect with Let’s Be Well Together Podcast:
website: https://letsbewelltogether.com
Follow our Instagram account: @lets.be.well.together use hashtag #letsbewelltogetherpodcast
Provide input on Instagram using hashtag #letsbewelltogetherinput

Thanks for joining us,
(-(-_(-_-)_-)-) Your wellness check-in team
John, Sammy, Cameron, Sheila, Elise, Isabelle, Noura, Julie and Riley