Be Well, Do Well.

In this final episode of 'Be Well, Do Well,' I reflect on the end of this transformative podcast series. I discuss how the podcast helped me grow in various aspects of my life and explain why I am choosing to end it now. I share my struggles with consistency and overplanning, and introduce my new venture, 'Calm and Crushing It,' a daily podcast focused on achieving big dreams without burning out. Tune in to learn why I believe in honoring what worked and letting go when it's time, and join me on my new journey.

I know how frustrating it is to feel like you’re busy all day but not really making progress. In this episode, I share a simple three-step approach to creating flow and focus in your work. Forget the complicated hacks; this is about small, practical shifts that anyone can implement. Whether it's setting clear intentions, decluttering your workspace, or grounding yourself with an energizing ritual, these steps will change how you tackle your day.I also dive into how a chaotic day led me to discover the power of starting right. From tidying up my desk to brewing a mindful cup of chai, I’ve learned how setting the tone can make all the difference. If you’re ready to replace chaos with clarity and feel in control of your workday, this episode is for you.

Music has an incredible ability to change the way we feel. In this episode, I explore how music can be a powerful tool for boosting energy, shifting moods, and improving focus. I share the science behind why music works, practical tips for using pre-built playlists to match your needs, and my personal story of how a single playlist helped me turn an overwhelming day around.You’ll also learn my three-step framework—Choose, Access, and Use—to make music a daily energy hack. Whether you're feeling stuck, tired, or in need of motivation, discover how to take control of your day with the right soundtrack. Don't miss my top song recommendation to get you fired up!

In this episode of Be Well, Do Well, I dive into the fascinating relationship between what we eat and how it impacts our energy, mood, and productivity. I share my personal journey with transitioning to a vegetarian lifestyle and the lessons I learned about balancing carbs and protein for sustained energy. Alongside my own experiences, I introduce insights from studies on meal timing, like the benefits of eating a substantial breakfast to align with our body’s natural rhythms.I also explore the Ayurvedic approach to eating, an ancient Indian practice focused on harmony and personalization in our diets. Ayurveda teaches us to eat in tune with our unique energy types, or "doshas," and prioritize seasonal, digestible, and mindfully chosen foods. For those looking to start, I recommend trying a food journal to track how specific meals make you feel. Stay tuned as we wrap up the wellness triad tomorrow with a focus on movement and its role in our overall health!

In this episode, I explore the often-overlooked power of sleep as a key to achieving true success. Many of us, especially entrepreneurs and busy parents, push sleep to the back burner, thinking we can get by on just a few hours a night. But the reality is, quality sleep is foundational for sustained energy, focus, and productivity. I discuss real-life examples, like Arianna Huffington’s collapse and the tragic case of karoshi in Japan, to highlight the dangers of sleep deprivation and the benefits of prioritizing rest.I also share practical tools for improving sleep, including setting a clear end to the workday, avoiding late meals, and practicing a "digital sunset" by reducing screen time before bed. Plus, there’s a simple five-minute sleep journal exercise to start tracking your sleep patterns and see improvements over the next two weeks. Tune in for actionable steps to make sleep work for you, fueling a healthier, more productive life.

In this episode of Be Well, Do Well, I dive into the "Arambashura Effect," which explains why initial enthusiasm for new projects or goals often fades over time. Using relatable examples like New Year's gym resolutions, I highlight how many of us start strong but eventually lose motivation. I share a personal struggle with maintaining momentum and reveal a framework to help avoid this common pitfall.

Hey there, entrepreneurs and multitasking wizards! In this episode of the Be Well, Do Well podcast, I'm diving into a concept that's truly liberating: "Good Enough is Good Enough." We've all been caught in the perfection trap, scrapping ideas or redoing tasks countless times in pursuit of perfection. But today, I explore why embracing "good enough" can be a game-changer for your productivity and peace of mind. From baking imperfect cookies to organizing a massive walk-a-thon, I'll share practical tips and personal stories to illustrate how letting go of perfection can lead to greater success and satisfaction.You'll hear about my experience with a recent volunteer walk-a-thon and how adopting a "good enough" mindset helped make the event a success despite the inevitable hiccups. I'll also provide actionable strategies for setting realistic goals, timeboxing tasks, and celebrating small wins. Tune in to discover how you can apply this philosophy in various aspects of your life and start embracing the freedom and efficiency that comes with being good enough. Don't forget to drop a review and let me know your thoughts. Stay awesome, and see you in the next episode!

In this episode, I dive into the secrets of deep work and achieving a flow state to maximize productivity. I start by defining shallow work, where distractions dominate, and compare it to the focused, distraction-free concentration of deep work. Drawing inspiration from Cal Newport's Deep Work and Mihaly Csikszentmihalyi's Flow, I explore the benefits of deep work, from heightened energy to reduced cognitive load.I share personal strategies to cultivate deep work, including planning your day, using timers, and managing distractions. I also discuss optimizing your schedule based on energy levels and effective meeting strategies to maintain focus. Whether you're balancing volunteer work or client tasks, planning and focus are key to achieving more in less time. Tune in to discover how deep work can transform your productivity and stay tuned for the next episode on tackling the myth of perfection.

In this episode of the Be Well, Do Well podcast, I sit down with Ara Wiseman, a renowned nutritional expert and aging well specialist from Toronto. Ara shares her incredible journey into nutrition, driven by her early aversion to meat and dairy and her intuitive belief that food is medicine. We delve into the benefits of a plant-based diet, discussing how it can enhance energy, improve mental clarity, and support overall health. Ara's expertise shines through as she debunks common myths about protein and explains why leafy greens and nutrient-dense foods are essential for a healthy lifestyle.Ara also opens up about her personal health challenges and how they inspired her to develop the Daily Greens supplement. She provides practical wellness tips for busy individuals, emphasizing the importance of hydration, proper nutrition, and self-care. We explore the mind-body connection and how nutrition can combat burnout and stress. Tune in to learn more about Ara's favorite healthy recipes and her exciting new projects, including the upcoming anniversary edition of her book "Feed Your Body, Feed Your Soul." This episode is packed with valuable insights for anyone looking to improve their well-being.

In this compelling episode of the Be Well, Do Well podcast, I sit down with the extraordinarily versatile Terry Tucker—an author, motivational speaker, and relentless cancer fighter with a storied background spanning multiple professions, from SWAT team hostage negotiation to high school basketball coaching. Terry shares insights from his eclectic life experiences and how they've shaped his unique approach to facing life's challenges, particularly his ongoing battle with cancer.Terry discusses the transferable skills between seemingly disparate roles and how they've equipped him to handle personal adversities with a focus on impact and service to others. He opens up about his philosophy of listening to understand, rather than respond—a lesson from his days as a negotiator that he's applied throughout his life, including his coaching career. We also delve into his book, "Sustainable Excellence," exploring the ten principles that guide individuals toward leading uncommon and extraordinary lives. Terry's story is not just about facing life's toughest moments but thriving in them, making this episode a must-listen for anyone looking to be inspired to push through their boundaries.

In today's episode, I discussed the pros and cons of entrepreneurs working weekends, especially when trying to achieve big goals.Some benefits of weekend work include getting ahead faster on a short timeline, showing commitment and hustle, having focused time without distractions, and being able to respond quicker to customers.However, there are downsides like potential burnout, lack of work-life balance, reduced creativity from no breaks, and not being sustainable long-term.I shared tips like setting specific weekend work hours, taking at least one full day off, batching similar tasks, and making time for fun activities.My key takeaway is that occasional weekend work can help make progress on ambitious goals, but you still need rest and balance to avoid burnout. It's important not to overdo it!I'm looking forward to bringing you more insights from remarkable entrepreneurs in tomorrow's episode.

In today's episode of "Be Well, Do Well," I unveil the transformative power of meditation for entrepreneurs, showing how it can sharpen focus, ignite creativity, and quell the daily stress of business and parenting. Meditation isn't just spiritual fluff; it's a practical tool for mental clarity, endorsed by luminaries like Jerry Seinfeld, Oprah, and Steve Jobs. They didn't climb to the top by constant hustle alone; they paused, reflected, and meditated. I share how this practice can extinguish the "flaming torches" of our hectic lives, making space for breakthrough ideas and smarter decisions.Embarking on the meditation journey might seem daunting, especially with a packed schedule. Yet, I break it down into manageable steps, starting with just five minutes of focused breathing in a quiet spot. With personal anecdotes and tips, I explore accessible tools like the Headspace and Calm apps, and even the Muse headband for a tech-savvy approach. This episode is not just about theory; it's a call to action with a weekly meditation challenge. Join me in discovering how a few minutes of daily meditation can lead to a more relaxed, creative, and focused life, proving that if time can be found in Jerry Seinfeld's day for meditation, it can find a place in ours too.

In today's episode of the Be Well, Do Well podcast, I reveal why waking up at 4 a.m. is my game-changing routine for success. I'll share insights from renowned figures like Tim Cook and Michelle Obama, who also start their days before dawn. This episode is not just about beating the sunrise; it's about discovering undisturbed, peaceful time to focus on personal goals. I'll guide you through the myriad benefits of this lifestyle, from having a head start to enjoying the tranquility of early mornings, ideal for meditation or deep work.Transitioning from a night owl to an early bird might seem daunting, but I provide practical tips to make this shift gradual and sustainable. Learn how to create a sleep-conducive environment and an evening routine that sets you up for success. I'll also share my personal morning routine that keeps me motivated, including meditation and morning pages. Embracing consistency in waking up at the same time every day can lead to less stress and more calm in your life. Join me as I explore how early rising could be your path to a more accomplished and serene day.

In today's episode of the Be Well, Do Well podcast, I dive into a fascinating concept borrowed from the world of Navy SEALs: "Slow is smooth, smooth is fast." Initially, it sounded counterintuitive to me—how could slowing down actually make us faster? Yet, as I unpack this wisdom, I'll show you how it's not just about the high-stakes world of elite soldiers but incredibly relevant to our lives as entrepreneurs and parents. Through personal anecdotes and practical applications, we explore the power of being methodical in our approach to both business challenges and the daily chaos of family life.Juggling the demands of entrepreneurship and parenting is no small feat. I share a personal story from a snowy day in Edmonton, Canada, to illustrate the consequences of not embracing this mindset. The episode breaks down how adopting a "slow is smooth" approach to preparation can prevent mistakes and create efficiency in our hectic schedules. Whether it's setting priorities, preparing for the day, or ensuring quality family time, the principles of being deliberate and focused can lead to smoother actions and, ultimately, faster outcomes. Join me as we apply Navy SEAL wisdom to thrive in our personal and professional lives, remembering that by slowing down, we actually speed up in achieving our goals.

In this episode, we'll explore the world of New Year's resolutions and how they can transform your life.The New Year is like hitting the refresh button, a chance to start fresh and set new goals. I'll show you how to make the most of it, both personally and professionally.As parents, it's easy to put ourselves last, but a happier you means a happier family. Let's set some "me-time" goals, whether it's reading a book, picking up a new hobby, or enjoying an uninterrupted bath each week.And don't forget our little ones. Setting goals together can be a blast, creating cherished memories and growing together as a family.For fellow parentpreneurs, time is precious. This year, focus on working smarter with "smart cuts" – streamline tasks, embrace digital tools, and refine your marketing strategies for efficiency.Remember, small steps lead to big changes. Set realistic goals and add some exciting stretch goals to fuel your passion.Get inspired to approach the new year with enthusiasm and purpose. It's okay to drop a ball or two in life's juggling act – the key is to pick them up and keep moving forward.Subscribe for more insights on parenting, wellness, and entrepreneurship. Here's to a fantastic new year! See you next time on The Well Podcast with me.-------------------00:00 Introduction to New Year's Resolutions00:26 Why New Year is a Golden Opportunity for Goal-Setting00:59 Setting Personal Goals for a Happier You01:20 Creating Fun Goals with Your Kids01:40 Working Smarter: Professional Goals for Parentpreneurs02:19 The Concept of No Hurry, No Pause02:49 Setting Realistic and Achievable Goals03:01 Conclusion: Embrace the New Year with Enthusiasm

In this episode we discuss:The temptation to overwork as an entrepreneur and why it leads to burnoutPros of strategic extra work time (efficiency, avoiding Monday scramble)Cons of no work/life balance (no time to recharge, neglected relationships)Tips for finding balance:Block off recharge time on your calendarSet boundaries around your workdayCommunicate your schedule with familyMake relaxing time really countListen to your mind/body and don't be afraid to say noKey Quotes:"Constant busy-ness will inevitably lead to burnout.""Your calendar is your best friend.""When you are relaxing, you're doing something that's fun.""Listen to your mind and body and not be afraid to say no to extra work in order to refuel.""You'll return much more refreshed and motivated."Actionable Insights:Use your calendar proactively to schedule in fun recharging activitiesSet clear workday boundaries and communicate with loved onesMake relaxing activities truly immersive experiencesDon't feel guilty about turning down extra work to focus on yourself

Can you imagine quitting a secure job to leap into the uncertain world of podcasting? Kevin, co-founder of Next Level University, did just that and is here to share his journey of grit, perseverance, and gratitude. He opens up about his transition, the challenges he faced, and how his underlying sense of gratitude kept him grounded.We further journey into the realm of fulfillment and its significance in our lives. By reflecting on the profound changes of the past century, we ponder the unpredictability of the upcoming decade. Prepare to be inspired as we explore the power of creative expression through music, its ability to motivate, and the importance of intentional practice and critical review. Kevin wraps up by sharing what excites him about his business this year. Tune in for a conversation filled with motivation, fulfillment, and the pursuit of dreams.

Ever wondered how a high-flying entrepreneur ended up trading the bustling life of UK for the tranquil setting of Peru? Meet Michael Thornhill, a man whose story of personal transformation is both gripping and inspiring. Michael will take us through his life's journey, from running a successful recruitment firm in the UK to living amidst nature in the Peruvian mountains. As he narrates his struggle with depression, anxiety, and addiction, he gives us a raw look at how he found solace in spiritual awakening, meditation, and plant medicine, specifically ayahuasca.Michael offers an insightful look at workaholism, a silent destroyer of mental health that he personally combated. He opens up about how stepping away from his work forced him to confront uncomfortable feelings he'd been neglecting, and sparked his journey of healing and self-discovery. Through his narration, we learn about the importance of disconnecting from the grind, taking micro-breaks, and indulging in mindful activities to maintain sustainable energy and focus. Hear about Michael's shift to Peru, which gave him a chance to reconnect with nature and draw inspiration from the magnificent Andean landscapes.Finally, we venture into the teachings of non-duality and their critical role in Michael's work at Casa Galactica, a center for plant medicine healing. We'll explore how uncovering personal truths can guide us in creating fulfilling structures that transcend limits. Learn from Michael and his wife's experiences as they redefine traditional practices and how finding your passion, coupled with the right resources, can expedite personal growth. This episode is a celebration of community, personal growth, and audacious steps toward wellness. Join us for this riveting conversation with Michael Thornhill.

On this episode of the Be Well, Do Well podcast, we're joined by Steve English, a coach, trainer, and TEDx speaker who empowers quiet leaders to use their voice and create impact. Steve takes us on a journey through his own experience as an introvert, revealing how he overcame his challenges and learned to harness his natural qualities to become an effective leader. Listen in as we explore the unique superpower of introverts and discuss the importance of feedback and the dangers of over-preparation.Steve shares his invaluable tips for introverts in social situations, discussing how to break free from self-limiting beliefs and create a new self-identity. By making the situation about the audience and serving them, introverts can eliminate these self-limiting beliefs. Steve provides insights on how to manage energy levels and suggests preparing open-ended questions in advance to connect with people. Don't miss his advanced technique of asking, “Who are you looking to meet?” as a way to introduce oneself in new social situations.As we explore the world of team-building, Steve enlightens us on the use of the DISC assessment as a tool for creating more cohesive teams. He breaks down how the four different quadrants of this behavioral assessment can be used to recognize the strengths and weaknesses of each team member and how this understanding can lead to more effective communication. By the end of this episode, you'll have a fresh perspective on introversion, leadership, and the power of self-awareness in building stronger teams and relationships. So join us, connect with Steve, and let's redefine what it means to be a quiet leader!

Finding the courage to push through discomfort and embrace vulnerability can be life-changing, and in our conversation with real estate entrepreneur and business coach Vikram Deol, we explored just how powerful these experiences can be. With over $250 million in sales under his belt, Vikram's journey is a testament to the value of hard work, hustle, and personal growth. From his early days selling knives for Vector Marketing at the age of 17 to navigating the ups and downs of entrepreneurship, Vikram's story is filled with valuable lessons for anyone seeking success and balance in life.Vikram and I also discussed the importance of self-care and wellness in our pursuit of personal and professional success. By challenging ourselves to engage in uncomfortable activities and embracing vulnerability, we can become more present, aware, and in tune with our true selves. Vikram's experiences with colonics, cycling, and sweating serve as inspiring examples of how pushing our own boundaries can lead to a more balanced and fulfilling life.In addition to these powerful personal stories, we also explored strategies for prospecting, success habits, and self-improvement. From the significance of our environment to the power of personal branding, our conversation touched on a range of topics that are essential for anyone looking to thrive in today's fast-paced, ever-changing world.