Julian Ho Podcast
By Julian Ho
Julian Ho PodcastMay 19, 2020
Run Buddy Episode 03 - Love
In this episode I decided to feature LOVE as the topic. For me, I most often run to process emotions, and perhaps I subconsciously wanted to move some love energy around when crafting this episode. I feature 3 songs that touch on empowerment through love loss, a poem reveal called "Fade Away", and segments from the book "All about love" by Bell Hooks that bring it all together. Hope you enjoy this episode!
Run Buddy Episode 02 - Balance
Musings on the concept of balance, quick reflections on the book Outlive by Peter Attia, and some snippets of tunes I'm really into right now. Hope this 23 minute episode helps you on your next run. May the flow be with you.
Run Buddy Episode 01 - My 2023 Wrap Up Newsletter Narration
This is the first ever recording of this hybrid style podcast episode. Listen while you're on a run with me, as if I'm your run buddy. It's was fun recording it and I hope you enjoy it. Please leave comments on the format! I'm learning as I go!
Roundtable discussion on Wellness in 2021 - By www.beivita.com
Nutrition Tips from a Masters of Dietetics Graduate
Mental Fitness - S&T Show S3E4
On this episode, @dustinpym and I, @julianho.ca chatted about mental fitness in the @sweatandtonic recording space. This conversation was spawned by a recent newsletter put out by Fitt Insider. It wrote about how mental health is now mainstream, and that in the pursuit of high performance, mastering the mental muscle has become yet another facet of health to optimize. Evidently, the business of mental health and mental fitness are trending focal points for investors, but at the frontline level, how are they being managed, treated, supported, and invested in by professionals/ practitioners for their participants/patients? The numbers showcase a lot, but often times, reports don't provide the whole picture, just like how stats and metrics can't provide us the whole picture of our health and fitness. Listen in on Dustin and Julian's conversation about their frontline work with mental fitness.
Jack of all Trades Master of None misconception - Open Mic S1E1 ft. Dustin Pym
Work in Progress - S&T Show S3E3
In this episode Julian and Dustin chat about the mindset of "Work in Progress" and how it helps them to stay humble, but also to keep on keeping on during tough times. The notion that we are all works in progress balances the extremes of too much ego and not enough ego. By acknowledging that we are works in progress even at the "top", is a way to keep the ego in check, it also reminds us that the work-in-progress mindset is a silver lining when we hit rock bottom, and to be kind to ourselves on the journey of growth and development.
Allow me to introduce myself!
A quick trailer introduction of what this podcast is all about!
Stress Strategies - S&T Show S3E2
This episode with @julianho.ca and @dustinpym is an unpacking of stress. They talk about how they cope, manage, mitigate stressful situations when they come, when they're in the stress, and what they do after they subside. Hear about common stressors in class and how Julian and Dustin offer help to their students.
This podcast is about the wellness side of fitness, talking about those unsaid matters that matter more than we know, especially how they impact our performance in class (and beyond). Shout outs go to @sweatandtonic for supporting our efforts which in turn support you the listener!
Using discernment to help with discomfort and disconnection on your fitness journey
My pal @dustinpym and I @julianho.ca kickoff season 3 of our @sweatandtonic S&T Show (which is all about the wellness side of fitness), with a conversation about things that bring about discomfort and disconnection. We discuss common issues and not-so-common issues that arise in the mind at a fitness class, and share ideas on how to accept the discomfort and disconnection, as a necessary part of the process.
November 6, 2021
A Life Back in Toronto (audio recording)
2.0 Mindshare Costa Rica - April 2021
2.0 is a people-platform for key-opinion leaders and subject matter experts to share what’s in their head through their hearts. The boutique experience enables an intimate and interactive ambiance. The safe space allows people from all walks of life to be authentic, creative, and original. The tone therefore encourages immersive intra/interpersonal connections. Our presenters voluntarily share their innovations, stories, and struggles as a display of their gratefulness and devotion to creating positive social innovation and impact.
Presentations can range from lecture, facilitation, Q&A, innovation share, show and tell, movement demonstration, group discussion, experiential learning, hands on workshop.
This April Mindshare was comprised of 4 presentations:
David Powell - Community's Heartbeat
Elizabeth Couse - Celebrating Diversity & the strength of Vulnerability
Nikhol Rei - The Spirit of Community
Jordan Leonard - A Speaker Panel on Showing Up & Cultivating Community with Intention
Thank you to our venue host Caribeans Coffee and Chocolate, our friends and staff at La Ruka Hostel, and to El Puente The Bridge, a charity that directly funds initiatives that help indigenous communities in need.
Mindshare Costa Rica - March 2021 (Second Half, Unedited)
The Mindshare is a 'boutique Ted Talks', a conscious networking event that I originally designed for the Toronto fitness industry 5 years ago, but it spread to various industries through changemakers within them. What makes it special is the curation/facilitation method, the diversity of talent, and our altruistic spirit (we donate all event proceeds to charity).
We ended up raising enough funds to provide an Indigenous community called the Bri Bri, enough soccer balls ⚽️ and equipment for their brand new youth soccer league!!!! Thanks to @elpuentethebridge for deploying our efforts towards such a fitting and uplifting endeavour 🙏👊⚡️(the sport of soccer has gotten me through so much in life!)
This is ‘the work’.
Touching lives.
Change making.
Purpose embodied.
Applied social permaculture.
Our higher calling.
Bringing people together.
Bridging the gap.
Leading from the heart.
Learning for the soul.
Sharing stories and ideas.
Quality time well spent.
Mindshare Costa Rica - March 2021 (First Half, Unedited)
The Mindshare is a 'boutique Ted Talks', a conscious networking event that I originally designed for the Toronto fitness industry 5 years ago, but it spread to various industries through changemakers within them. What makes it special is the curation/facilitation method, the diversity of talent, and our altruistic spirit (we donate all event proceeds to charity).
I’ve always dreamed of taking @2.0toronto experiences like the Mindshare, internationally ... with the help of the amazing team at @larukahostel ... the incredibly talented leaders in Puerto Viejo ... and of course divine timing and alignment of the universe, we did just that. The success of the Mindshare represents much more than I can explain with words. This one was truly a gamechanger in my life. You know that feeling when you do something that feels so right on so many levels, when so many other things are unknown and uncertain ... I guess that’s how I’d explain it. With so much love, kindness, compassion, and flow, let us continue to 1. Show up, 2. follow up, and 3. fill up (your cup). May the force be with us all.
Huge thanks goes out to the speakers:
@danniedakini
Derek Quiros
@inesitazuriaga
@thealphadad
@elizabethcouse_
@dexlew
Andre Nova
Rozanne Dioso-Lopez
@thekonductor
Our supporters:
@larukahostel
@eatfruitfully
@juju_juicyjungle
Pure Motivation
This track is pure motivation. Words of encouragement. Wisdom for breaking through.
THE 2.0 PANELIST PRESENTATION YOU NEVER HEARD OR SAW
THE PANELIST PRESENTATION YOU NEVER SAW OR HEARD
This event was one of the most humbling, confusing, embarrassing, yet enlightening of my life. It was an invitation to speak at Canfitpro’s International Conference in 2018. I gathered my most talented friends from the 2.0 community to speak with me as a panelist on Industry Innovation with a sub theme of time and space. I brought together these local leading experts in technology, life science, entertainment, education, and entrepreneurship to speak their minds. It doubled as a demonstration as much as it was a presentation, showcasing the need to cross-pollinate with other industries in order to grow beyond our inner circle of fitness. Unfortunately, the scheduling and promotion gods were not on our side that day. We had a very disappointing turnout of 5, less than the number of presenters. It hurt. But it was eye-opening at the same time. My peers also felt what I felt. The let down. The waste of time. The false promise. But miraculously, our bond, and their trust in me and this thing we called ‘2.0’ helped us get through it, together. It truly felt like we were all willing to go down on a sinking ship together. And that was what kept us going. Some would argue this was just an awesome hangout session of incredible humans doing what they love without the need for external validation. But I believe this gem was meant for another medium for another time perhaps in a different dimension. Hope you take the time to listen to this incredible podcast.
Thanks to Cecily Milne, William Greenblatt, Nsuani Baffoe, Paluna Santamaria, Tyler Sammy, and Lauren Howe.
Self Care 101 and Injury Prevention starts here ...
Exploring the intersection between movement, mindset, and music.
Jazz Piano Recording 001 - "Sonder"
Song created April 2020.
Inspired to create this piece by this video by Mark from pianobreaks.com
https://www.youtube.com/watch?v=VAUcTepSJww&t=3s
Softening Body Scan Meditation
Guided Meditation engineered by Toronto Sound
Learning, listening, and laughing with Randi-Mae Stanford-Leibold - Author, Mindfulness Facilitator, and Counselor.
Randi-Mae is a Mindfulness and Self-Care Instructor, Counselor, Author, Workplace Wellness Consultant & motivational public speaker. Randi-Mae Stanford-Leibold is an author, mindfulness facilitator and a professional speaker. She focuses on wellness in the workplace, compassion, self-care and personal development.
Questions:
1. Why the head? Tell us about your background in mindfulness, meditation, neuroscience, and mental health.
2. What has your heart? Tell us about your passions, hobbies, lifestyle & leisure activities.
3. What do you have your hands in right now? Tell us about your current projects and initiatives.
4. What soothes your soul? Tell us about your routines, rituals, habits that keep you high functioning for your family, friends, clients.
5. How has your spirit kept on with COVID 19, Black Lives Matter, and all the uncertainty of 2020.
Podcast Highlights:
- Her attempted suicide aided brought her to Mindfulness practice.
- Her lost of a supervisor to suicide sparked work on grief in the workplace.
- Self-experience AND Self-education are keys to counseling, teaching, coaching, and being a leader
- Taichi practice became a go-to
- Accelerator program outfitted her with the tools/skills/business acumen to grow beyond her capabilities
- "Entrepreneurship is a spiritual journey "
- Your foundation is created by life building you up and breaking you down
- When you want to know if something is right, you have to feel it - ask yourself "did I get goosebumps yet?"
- "Goosebumps is life saying yes". Goosebumps is the antenna to our union with life and the universe, perhaps our cosmic intuition.
- Having a counsellor allows you the time and space to dedicate truly and purely to self reflection and change
- (As leaders) we have the tools, but we too need a sounding board and mirrors, it allows us to remember that we are humans that need support", "we lead but need to be led, we too need to be held."
- What this world needs is collective action to lift each other up, lift our collective consciousness, engage, check in, trusting and embracing in the now."
- When troubled on unsure, remind yourself of the long lineage and ancestry that has also gone through their fair share of trials and tribulations.
Resources:
Wellnest - Psychotherapy
UofT Race & Healing Program with Aina-Nia Ayo’dele Grant, Allison Hill, Yami Msosa, and Randi-Mae Stanford-Leibold
Mindwell U - Corporate Mindfulness, Meditation & Mental Health Training
Alternate Nostril Breathing Technique guided by Rory Bray
Collaboration with Toronto Sound
Guided by Rory Bray
Tuza Short Meditation
Edited by www.torontosound.ca
Mindful Mantra #4 - I calm and release
The meditations are from Thich Naht Hanh's book 'Fear'. Julian has recorded 6 original audios (including this Mantra excerpt) and songs to accompany, as a way to help listeners with mindfulness practice. Use this playlist to weather the storm, balance the mind, and realign the inner compass.
Mindful Mantra #3 - I am aware
The meditations are from Thich Naht Hanh's book 'Fear'. Julian has recorded 6 original audios (including this Mantra excerpt) and songs to accompany, as a way to help listeners with mindfulness practice. Use this playlist to weather the storm, balance the mind, and realign the inner compass.
Mindful Mantra #2 - I follow
The meditations are from Thich Naht Hanh's book 'Fear'. Julian has recorded 6 original audios (including this Mantra excerpt) and songs to accompany, as a way to help listeners with mindfulness practice. Use this playlist to weather the storm, balance the mind, and realign the inner compass.
Mindful Mantra #1 - I know
The meditation excerpts are from Thich Naht Hanh's book 'Fear'. Julian has recorded 6 original audios (including this Mantra excerpt) and songs to accompany, as a way to help listeners with mindfulness practice. Use this playlist to weather the storm, balance the mind, and realign the inner compass.
Introduction to 4 Mindfulness Mantras
The Mindfulness meditations are excertps from Thich Naht Hanh's book 'Fear'. I have curated 4 original audios (including this introduction excerpt) and songs to accompany, as a way to help listeners with mindfulness practice. Use this playlist to weather the storm, balance the mind, and realign the inner compass.
Deep Relaxation Body Scan - Guided by Julian
This is a guided body scan meditation adapted from Thich Naht Hanh's book called Fear. "Mindful" is a featured playlist on S&T's audio wellness experience called Guided. Julian has curated 4 original audios (including this Body Scan) and songs to accompany, as a way to help listeners with mindfulness practice. Use this playlist to weather the storm, balance the mind, and realign the inner compass.
Sun Salutation by Ange
"Getting Centered" is a featured playlist on S&T's audio wellness experience called Guided. Angela Morley has curated 3 original audios and songs to accompany, to deepen your ability to get centered in times of stress, change, and uncertainty. This track is a guided Yoga Sun Salutation, which is a sequence of poses and stretches.
Washing the dishes Reading
Angela Morley's reading of Thich Naht Hanh's 'Washing the Dishes' is a part of her playlist, "Getting Centered". A playlist on S&T's Guided audio wellness experience.
Tadasana Meditation
A Tadasana Meditation for getting centered. A track in Angela Morley's curated playlist, on S&T Guided, an audio wellness experience.
Box Breathing
Guided - Welcome to Julian's "Goodmorning" series - curated to enhance your morning routine. This track is the box breath to help with balance, stability, and focus.
10 Mantras
This is a 10 mantra audio to inspire your day. Whether you have a big deadline, game, presentation, or a normal day ahead of you, use this audio as a way to bring perspective and focus to the important things in life.
Gratitude Meditation
S&T Guided - welcome to Julian Ho's "Goodmorning" audio wellness experience. This is a 10 minute Gratitude Meditation.
This meditation is an adaptation of Dr. Kathi Kemper’s Gratitude Meditation from the Ohio State University’s Center for Integrative Health and Wellness. By using the imagery of heart-centered gratitude, we can achieve a positive mood, hope, and resilience. As we experience positive emotions such as gratitude, loving-kindness, and compassion, our awareness broadens and our creativity and problem-solving capacities grow and expand. As a result we become more effective in whatever we choose to do.
Softening Body Scan
S&T Guided - A part of Julian Ho's "Goodnight" audio wellness experience. A Guided Body Scan Meditation to help become mindful, relaxed, and appreciative of the body.
Tranquil Breath (4-7-8)
S&T Guided - A part of Julian Ho's "Goodnight" audio wellness experience. A 5:00 Guided Breath to fall into deep relaxation.
Tuza Meditation
S&T Guided - A part of Julian Ho's "Goodnight" audio wellness experience. A short 3:00 Tuza Meditation to help slow down and relax.
Walking Meditation by Rory Bray
Walking meditation to theme Santosha
S&T Guided - Rory Bray Santosha - Walking Meditation (No background music)
Guided Walking Meditation (No background music)
S&T Guided - Rory Bray Santosha Playlist - Poetry Readings
Sweet Darkness by David White
Enough by Andrea Gibson
S&T Guided - Rory Bray Santosha Playlist - Mantra
The practice of Mantra
There's more to your Gut feelings than you could ever imagine. An Interview with Cassandra Hope.
An interview that dives deep into worlds I've never thought to explore. From Vagal nerve tone to moldy coffee to mental health traumas to Radical Self-Acceptance, Cassandra Hope is a neo-alchemist of expertise that rides the waves of change so elegantly and so relevant to the times. Her diverse background as a mindset coach, holistic nutritionist, and personal trainer has created a much needed scope of practice to many. Not only was I completely engaged and asking questions for my own benefit, it was such a pleasure seeing my dear friend in her professional element.
Reimagining Human Connection and Community with Hima Batavia
In this episode, I was on a mission to go deep with Hima Batavia on the topic of human connection. As co-founder and past director of @Reset, a self-discovery camp for adults, and now Director of Creative Placemaking Lab for @Artscape Toronto, suffice it to say, curating human connection is her jam. My work with @2.0Toronto has brought us together indirectly in that we live and breathe the art and science of connection. We have a shared skill and desire to cultivate belongingness, because we truly understand how important it is. In a time when in-person connection and community gathering is not allowed, how do we reimagine community forming? How do we recreate intimacy with technology? How can we shift and evolve as humans with new rules and norms around touch and togetherness? These are all fundamental questions we don't know the answers to, but aim to investigate further with curiosity and good spirits.
Hope you enjoy this great conversation.
The cure to UNCERTAINTY is ...
In this short 10 minute reading, I go back in time to mine for wisdom that serves this futuristic time of uncertainty. As all future is truly uncertain, the COVID 19 disruption has gone so far to turn the present into an uncertain and unprecedented curse for many. With a shove rather than a nudge from time, the future has been thrust upon us to act with all we've got to turn the ever disconnecting world into one that's more discerning. Do we have what it takes? Can we pull it off together? Hopefully this cure to uncertainty shifts the tone to our spirits, and enables us to go about today with more hope and vitality for tomorrow.
A modern way at looking at Financial Wellness with Baillie Thornhill
From Cryptocurrency to Psychedelics to Wellness Centre - An Interview with entrepreneur Robbie Bent
"How to deal with the difficulties of COVID 19" - an interview with Mental Health Lecturer Morgan Rosenberg
We expect a lot of ourselves. We have personal standards to uphold, professional engagements to deliver upon, and a life purpose to fuel. Unfortunately, our expectations are often unrealistic, which can cause a lot of stress and self-criticism—so it’s important to manage them well. Morgan Rosenberg, a mental health lecturer at the Schulich School of Medicine, Founder and CEO of Resili app for mental health, and one of the most down to earth educational/entrepreneurial minds that I know, helps us frame, tolerate, accept, and solve for these difficult times we're all facing. I came away with a better understanding of my own expectations and self-criticisms, and how to better manage them for the short and long term.
Topics covered:
- Navigating uncertainty
- Vulnerability and validation
- Taming the monkey mind with Mindfulness
- Recalibrating expectations and trust
- The Pros of uncertainty
For more information about Morgan, check out https://ca.linkedin.com/in/morganrosenberg
To connect with the collaborative work Morgan and I are doing together, check out https://www.beivita.com/