It’s our final episode. It’s in a different format. John, Sheila and Elise each do a final sign off. Sheila and Elise tell us what they got out of making and listening to the podcast. John talks about the original objectives and how things changed over time. Conversations with amazing co-hosts and guests felt like getting a wellness degree of sorts. He refined his practical approach to achieving wellness and balance, then developed his strategic approach. It feels like the right time to stop. We thank each other and our listeners for what we made and enjoyed together.

Let’s Be Well Together Podcast - Episode 174
Date: May 27, 2025

Participants: John Webster and Sheila Webster

Guest: Richard Ellis

Start Times and Segments:

[0:00:17] What’s On Your Mind: We view discipline as a skill, not a trait. It’s not something you're born with or without — it's something you can build with practice, like a muscle that grows stronger with use. Setbacks don't define your discipline; persistence does. Learning to forgive mistakes and keep trying helps you stay focused on long-term goals, making discipline more sustainable.

[0:9:14] Expanding Minds Interview: [Mental Wellness] Richard Ellis emphasizes that workplace wellbeing fosters psychological safety, empowering employees to be creative, make mistakes, and fully engage. This supportive environment leads to reduced absenteeism, higher retention, and improved productivity. Organizations that invest in wellbeing programs often see a return on investment (ROI) between 1:5 and 1:10. His approach includes running tailored surveys to identify specific challenges and desires within a workplace, followed by customized programs integrating education, coaching, and strategic planning. These programs don’t just make employees feel better—they translate into measurable business gains. Richard also underscores the value of a long-term strategy and behavior-focused coaching, ensuring sustained improvements and adaptability over time. Rather than one-off workshops, he promotes 12-month commitments to ensure impact and accountability.

[0:27:43] Running Popup: John had a surprising thought – that he is ready to die – leading to a feeling of lightness and upliftment. This realization transformed his perspective. He now views each moment as a precious bonus, embracing life with renewed appreciation and joy.

Guest Information: Our guest from New Zealand, Richard Ellis, began in the health and fitness industry, focusing on energy management, resilience, and well-being. He became an expert in a different subject about two decades ago. He specializes in helping business owners, corporate leaders, and teams unlock their full potential through optimal health and performance. He expanded his impact beyond one-on-one coaching, working with businesses to improve staff well-being and productivity. His approach is simple but effective—helping individuals make small, sustainable changes that lead to massive shifts in energy, focus, and overall performance. He’s known as ‘The Energy Coach’. He engages with thousands of followers and fans across Facebook, Instagram, LinkedIn. He puts out a newsletter to help them create energy everyday by making little changes in their lives.

Links for Richard:
LinkedIn profile: https://www.linkedin.com/in/richellis/
Facebook Profile: https://www.facebook.com/richsellis
Instagram Profile: https://www.instagram.com/richsellis/

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 173
Date: May 20, 2025

Participants: Elise Seifert, Sheila Webster and John Webster

Guest: Richard Ellis (Interview) and David Amerland (Move That Body)

Start Times and Segments:

[0:00:17] What’s On Your Mind: In To Have and To Hold, Molly Millwood highlights how oxytocin deepens female bonds. Elise found this illuminating, relating it to her strong friendships and the emotional relief they provide in motherhood. Sheila affirmed this from personal experience, stressing the unique support women give each other—especially through life’s tougher transitions—making the science behind those connections feel all the more real.

[0:09:16] Expanding Minds Interview: [Mental Wellness] Richard Ellise defines burnout as a state of chronic exhaustion, detachment, and a reduced sense of accomplishment. It often results from a mismatch between a person’s values and their work environment, combined with excessive workload, lack of control, and insufficient recognition. Burnout emerges gradually, not from a single stressful event, but from persistent demands that overwhelm an individual’s capacity to cope. To recover, individuals need time to rest, realign with their values, and reconnect with supportive relationships. Prevention involves creating healthier work environments, promoting autonomy, ensuring fair treatment, and fostering a sense of community. Recognizing early signs and setting boundaries are also crucial strategies.

[0:33:37] Move That Body: According to David Amerland, setting fitness goals can drive progress and keep individuals accountable. Yet, he highlights the need to be kind to oneself, especially when targets are not met. This approach helps prevent discouragement and promotes a sustainable, enjoyable fitness journey,

Guest Information: Our guest from New Zealand, Richard Ellis, began in the health and fitness industry, focusing on energy management, resilience, and well-being. He became an expert in a different subject about two decades ago. He specializes in helping business owners, corporate leaders, and teams unlock their full potential through optimal health and performance. He expanded his impact beyond one-on-one coaching, working with businesses to improve staff well-being and productivity. His approach is simple but effective—helping individuals make small, sustainable changes that lead to massive shifts in energy, focus, and overall performance. He’s known as ‘The Energy Coach’. He engages with thousands of followers and fans across Facebook, Instagram, LinkedIn. He puts out a newsletter to help them create energy everyday by making little changes in their lives.
Links for Richard:
LinkedIn profile: https://www.linkedin.com/in/richellis/
Facebook Profile: https://www.facebook.com/richsellis
Instagram Profile: https://www.instagram.com/richsellis/

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 172
Date: May 13, 2025

Participants: John Webster, Riley Thompson and Sheila Webster

Guest: David Amerland

Start Times and Segments:

[0:00:18] What’s On Your Mind: We explore how meaningful pursuits start with mastering basics. Whether it's music or another passion, developing core skills leads to competence. As excellence becomes attainable, individuals may experience a flow state—complete absorption in the task. This state not only enhances performance but also contributes significantly to overall well-being and satisfaction.

[0:10:52] Expanding Minds Interview: [Physical Wellness] According to David Amerland, sustainable health and fitness approaches create habits that endure, reduce mental and physical stress, and support a balanced life. He critiques intense programs for being unsustainable and emotionally draining. In contrast, he proposes routines like daily walks, balanced meals, and flexible workouts that fit one’s lifestyle. He also stresses mental health, urging listeners to stay patient and kind to themselves. These methods build confidence and help establish a healthy relationship with fitness over time.

[0:29:31] Flipside of the Coin: John and Sheila discovered that adjusting their lifestyle and activities to suit each other’s preferences enhances their relationship. There are lots of times when a change in course makes sense and works well. We talk about a few examples.

Guest Information: David Amerland writes about how we grow stronger—physically, mentally, and emotionally. In books like Built to Last and The Sniper Mind, he blends neuroscience, fitness, and personal development into clear, actionable frameworks. A black belt martial artist, David draws from his training to explore motivation, resilience, and the power of movement to transform lives. He also writes on tech and strategy, including Google Semantic Search, helping professionals adapt in the digital age. Whether through writing or speaking, his goal is the same: to help people gain control of their lives, improve their health, and build habits that truly last.

Website: https://davidamerland.com/

Books: https://davidamerland.com/books

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 171
Date: May 6, 2025

Participants: John Webster and Elise Seifert

Guest: Ryan A. Bush

Start Times and Segments:

[0:00:16] What’s On Your Mind: . Elise chats about connections she feels with her newborn son. It includes connection through shared rhythms and unspoken cues. She was surprised by their synchronized waking times and how her presence alone calms him. Watching his fascination with everyday objects reminded her to slow down and find wonder in simple, overlooked moments.

[0:10:34] Expanding Minds Interview: [Mental Wellness] We interview Ryan Bush. He saw a gap in how people train their minds compared to their bodies. While society embraces physical fitness routines, there's no equivalent for deliberate mental development. He created Mindform to fill a void, initially as an online platform for members. It offers a structured, intentional way to "work out" the mind for clarity, strength, and long-term growth. Members range from founders and creatives to systems-oriented professionals—people motivated by curiosity and intentional living. Entry is through application then invitation, fostering a high trust, aligned community. Features include structured dialogue between members, online information and workbooks, apps, and more. Mindform enables individuals to gain mastery over their cognitive lives, allowing them to think independently, live deliberately, and create work of enduring value.

[0:27:55] Running Popup: John realized that wellness is a byproduct of living an active life. Instead of chasing wellness, he focuses on performing balanced activities that foster wellness naturally in different areas. It’s helping him get closer to understanding and feeling of “life in every breath”. It's more about living and less about asking how it's working.

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
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 170
Date: April 29, 20

Participants: Elise Seifert, Sheila Webster and John Webster

Guest: David Amerland (Move That Body)

Start Times and Segments:

[0:00:35] What’s On Your Mind: Sheila an Elise explore eight ways to display emotional intelligence, including showing empathy, trusting others, pausing before reacting, and asking questions to avoid assumptions. It emphasizes owning mistakes, expressing gratitude, lifting others up, and keeping promises. Each habit fosters stronger emotional connections, encourages personal growth, and creates healthier, more supportive relationships both personally and professionally.

[0:12:35] Expanding Minds Interview: Alterative to Interview – It has been great to speak to many people over three years of podcasting. It helped John Webster formulate a strategic plan for wellbeing. John’s strategy is guided by the acronym "GET" Wellbeing: Grow, Embrace hard work, and Together. He envisions growth as striving for a well-rounded life, embraces hard work as essential for true fulfillment, and believes in the power of community for collective and personal wellness. This strategic plan supports his action-oriented three-step approach: first, identify the wellness areas that are personally meaningful; second, engage consistently in activities that nurture each category; and third, conduct regular wellness check-ins to stay balanced and mindful. His framework is both visionary and practical—offering a high-level purpose while encouraging everyday actions. By blending strategic thinking with actionable habits, John ensures that wellbeing is not just an abstract goal but an evolving, lived experience.

[0:26:21] Move That Body: David Amerland talks about the art and science of breathing – breathe better - live better. David unpacks the impact of proper breathing techniques on our physical and mental wellbeing. Inhaling through the nose and exhaling through the mouth can transform your oxygen intake, especially during prolonged activities. Hear about the importance of diaphragmatic breathing and get practical techniques such as the 'double sigh' to enhance your oxygen flow and reduce stress.

Guest Information: Listeners know John Webster as a co-host of this podcast. John’s an Ontario lawyer who works at international law firm Gowling WLG, from the Waterloo Region office. He is a commercial litigator with 27 years of experience in complex litigation. John is a strong advocate for personal wellness, and this podcast (Let’s Be Well Together) and published a book about his journey (Accidentally Well). John has a lively curiosity that was fostered during his days studying philosophy at university. He embraces the saying, "Never stop learning." You can often find him enjoying its trail system in Kitchener-Waterloo, whether along old rail lines, through a forest or along the Grand River. He's married to Sheila and has three adult children. He’s enjoying life even more after the experiences he writes about in his book.

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 169
Date: April 22, 2025

Participants: John Webster, Riley Thompson and Sheila Webster

Guest: David Amerland

Start Times and Segments:

[0:00:17] What’s On Your Mind: Riley raises a topic that touches on mental health and criminal law – not guilty by reason of mental disorder, sometimes referred to as the insanity defense. Is there balanced approach that considers the rights of both criminals and victims? Does the stigma surrounding mental illness affect how we navigate the complexities of mental health in criminal cases?

[0:13:20] Expanding Minds Interview: [Physical and Mental Wellness] We chat with David Amerland, the author of Built to Last and other books. We talk about the benefits of personal responsibility. It isn’t just a value—it’s a mindset that reshapes life. The moment that truth became clear, everything else began to shift for David. Physical exercise was the entry point. It demanded effort, consistency, and resilience, but what it really developed was ownership—of time, choices, and mindset. That ownership spilled into every area: better thinking, more balanced emotions, improved decision-making. Life stopped feeling chaotic because internal control took priority over external noise. Responsibility meant understanding that nothing truly changes until it’s faced and owned. It’s not about being perfect—it’s about showing up and being honest about the work needed. Taking responsibility isn’t easy, but it brings clarity, stability, and power. And over time, that steady practice leads to a better life—not because circumstances get easier, but because we become stronger, more capable, and more in tune with who we truly are.

[0:30:40] Flipside of the Coin: Sheila found a post about different love languages: physical touch, acts of service, gift giving, quality time, and words of affirmation. Misunderstandings arise when love expressions don’t align. What do listeners think? How might understanding love languages transform things we miss into meaningful expressions of affection?

Guest Information: David Amerland writes about how we grow stronger—physically, mentally, and emotionally. In books like Built to Last and The Sniper Mind, he blends neuroscience, fitness, and personal development into clear, actionable frameworks. A black belt martial artist, David draws from his training to explore motivation, resilience, and the power of movement to transform lives. He also writes on tech and strategy, including Google Semantic Search, helping professionals adapt in the digital age. Whether through writing or speaking, his goal is the same: to help people gain control of their lives, improve their health, and build habits that truly last.

Website: https://davidamerland.com/
Books: https://davidamerland.com/books

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 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
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