Struggling with an all-or-nothing approach to fitness? This episode explores why the best strategy is, quite literally, "don't change much." Health Psychologist Dr. Eli Puterman and Personal Trainer Tim Kelly explain how to overcome common mental barriers when starting a new routine. Learn the science of how movement trains your body to better handle stress and why even a 10-minute walk provides a powerful mental and physical boost.

Dr. Eli Puterman is a clinical counsellor and Associate Professor in the School of Kinesiology at the University of British Columbia, as well as the Canada Research Chair in Physical Activity and Health. He directs the Fitness, Aging, and Stress (FAST) Lab, where he investigates how physical activity can protect against the negative effects of stress on cellular aging and mental health.

Tim Kelly is the Head of Fitness Experience for Club 16 Trevor Linden Fitness. With over 20 years of experience, he is dedicated to advancing the professional development of personal trainers, equipping them with the knowledge and skills to deliver exceptional client experiences. Tim is passionate about making health and wellness approachable for everyone. As a contributor to DontChangeMuch.ca, he specializes in breaking down complex goals into small, sustainable actions that help people succeed—whether they are fitness professionals or individuals just beginning their journey.

Follow Tim Kelly

• Instagram - https://www.instagram.com/timkellyclub16/
• LinkedIn - https://www.linkedin.com/in/timothy-kelly-03726b/

Connect with Dr. Eli Puterman

• https://www.psychologytoday.com/ca/therapists/eli-puterman-vancouver-bc/1333323

Follow Canadian Men’s Health Foundation

• Website - https://menshealthfoundation.ca/
• Instagram - https://www.instagram.com/menshealthfdn/
• Facebook - https://facebook.com/menshealthfoundation

Chapters

00:12 The Secret to Handling Stress
00:18 Meet the Experts: Dr. Eli Putman and Tim Kelly
03:14 Overcoming Mental Barriers in the Gym
05:40 The Science Behind Exercise and Stress
07:21 Maintaining Consistency in Exercise
09:13 Movement vs. Exercise
10:47 Low-Intensity Workouts and Heart Rate
17:10 The Importance of Healthspan
20:14 The Mental Benefits of Exercise
22:36 First Steps to Breaking Bad Habits
24:06 Conclusion and Final Thoughts

See omnystudio.com/listener for privacy information.

What happens when the habits that make you successful in sports don’t work in life?

As a teenager, Trevor Linden was drafted second overall by the Vancouver Canucks. By 21, he was the team captain. The mindset that drove him to push harder, never showing weakness, left him carrying a weight many men know too well: suffering in silence.

In this candid conversation with host Dan Murphy, Trevor shares the lessons hockey didn’t teach him: the power of connection, the guidance of mentors, and why caring for your mental and physical health is not optional.

Whether you’re chasing goals at work, raising a family, or just trying to feel your best, Trevor’s story is a reminder that it’s never too late to make small, meaningful changes—and that real strength comes from taking care of yourself and those who count on you.

Follow Trevor Linden

• Instagram - https://www.instagram.com/trevor_linden/
• Champion Profile - https://menshealthfoundation.ca/champions/trevor-linden/
• Website - https://www.trevorlindenfitness.com/

Follow Canadian Men’s Health Foundation

• Website - https://menshealthfoundation.ca/
• Instagram - https://www.instagram.com/menshealthfdn/
• Facebook - https://facebook.com/menshealthfoundation

Chapters

00:55 Trevor Linden's Early Life and Family Values

02:29 Journey to Professional Hockey

05:32 Becoming a Leader and Captain

08:27 Lessons from a Hockey Career

10:55 Transition to Post-Playing Days

13:30 Promoting Men's Health and Wellness

17:22 Business Ventures and Leadership

21:05 Setting an Example for the Next Generation

23:10 Concluding Thoughts and Final Message

See omnystudio.com/listener for privacy information.

For many men in the trades, work is more than a job; it’s an identity. But the weight of long hours, money stress, and pressure to “be strong” can become overwhelming, with devastating consequences.

In this raw and deeply human episode, host Buzz Bishop sits down with Trevor Botkin (The FORGE), Andrew Perez (Canadian Association for Suicide Prevention), and two men - Mitch Orton and Rob Saloman - who lost a brother or son who worked in the trades.

Together, they break the silence around pressure, identity, and the weight of “being the tough guy.”

What unfolds is a conversation about survival, brotherhood, and change. From lived experience to national advocacy, each voice shows that while the crisis is real, so is the possibility of hope.

You’ll come away with:
💡 Why peer-to-peer conversations cut through stigma
💡 Signs to look for when someone you love is struggling
💡 How even one honest conversation can save a life

This is not just about suicide prevention. It’s about building stronger connections, redefining strength, and reminding every man: you are not alone.

If you or a loved one needs support, please call or text 988 to reach Canada’s Suicide Crisis Helpline.

Learn more about the

• The FORGE - https://entertheforge.ca/
• CASP - https://suicideprevention.ca/
  
  

Follow Canadian Men’s Health Foundation

• Website - https://menshealthfoundation.ca/
• Instagram - https://www.instagram.com/menshealthfdn/
• Facebook - https://facebook.com/menshealthfoundation

See omnystudio.com/listener for privacy information.