Choose Happy Podcast

Brought to you by Kate Marlow, an eternal optimist, and Sarah Kaye, a cynical realist. With our guests we investigate and experiment with what makes people happy.

Does it matter where you’re going, or does it matter where you are right now?

This week, Kate and Sarah take Josh Pantalleresco’s Happiness Homework to heart and answer his five questions. Sarah realizes that her sense of identity is tied so much to her work as a teacher. Kate reveals the exact moment in history where she realized she was happy. Huge thanks to Josh for giving us such a thought provoking and revealing assignment!

Did you like this episode? Please rate and review on iTunes?


Josh Pantalleresco of “Just Joshing” Podcast chats with Kate and Sarah about his Five Questions to Happiness while also managing to tackle Zen and Christian philosophies all in the same breath. Josh has learned and refined his own version of happiness through significant life lessons and hardship, and is coming out the other end of these life lessons with what he calls “Enlightened Self Interest.”

Find his podcast “Just Joshing” on iTunes at
Find him on twitter and Instagram @jpantalleresco
Read his blog at
Here’s his author page on Amazon:

Also! Kate and Sarah apologize about the audio quality in this episode. We’re experimenting with new software and it’s affecting mic volume. It will definitely be fixed for next time around!

As always, please rate and review us on iTunes!


Kate and Sarah conduct their first long-term happiness experiment: regular exercise!

We discuss the proven benefits of exercise and then try this proven practice for one month. Did we achieve our goals? Did we see any benefits in our overall well-being? Join us to find out!

Next month join us for our experimentation with daily meditation and share your experience with us! Do you have a suggestion for a future happiness experiment? Let us know at


Sarah and Kate completed Amie's Happiness Homework - to recreate a favourite childhood memory - and discuss the process and their findings. Are we happier actually recreating those memories, or are we happier to simply reflect on them? Where does the nostalgia factor fit in?




This week we tried a meditation class! Tune in to see if it made us happier, and if we'd do it again! Plus, a special announcement about upcoming episodes.

Interested in a meditation class of your own and live in the Calgary Area? Check out

Some of our favourite meditation apps:

- Buddhify

- Relax Melodies

- Mindful

- Headspace

And there are so many more!


Kate and Sarah discuss what they discovered from their happiness homework which was to reflect on the foundational stones of their happiness. This week Sarah and Kate are joined by Amie! They discuss the important lessons she has learned about happiness from some difficult life experiences, and she shares some helpful strategies for avoiding stress in the workplace and at home.

We’d love to hear from you! Let us know how your happiness homework is going!


Kate surprises Sarah by interviewing Katelyn, Sarah's daughter! Then, they speak with their friend Kim about happiness approaching 30, being happy while single, and bringing a sense of authentic self to a new relationship. Pour yourself your favourite beverage and join Choose Happy!


Kate and Sarah check in with each other about Michael’s Happiness Homework: to write one hundred words every day. One of them did the homework, and the other… not so much! Then, they talk to newlyweds Jen and Jordan about staying sane and happy when planning a wedding, their top three pieces of advice for those about to get married, and practices to stay happy after that special day.


Sarah and Kate give a Happiness Homework check in, then they talk about mindfulness and How to Have a Brain like Buddha’s, According to Neuroscience (follow along here: Then, they talk to Michael. He’s 65, retired, single, and very prepared! He came to the interview with pages and pages of preparatory writing. Michael, a self proclaimed “very happy person,” has transitioned from the busy life of a teacher to the life of someone who fills his time doing what he loves, and he has a lot to say about it!


Kate and Sarah savor their last homework assignment, discuss a blog post about the impact of busyness of our lives, and debate the importance of looking at trees. This week’s guest, the compassionate and inspiring Kata, teaches us about goal-setting, designing a life that works for you, and the power of forgiveness.


Find Maria Popova’s blog post from Brainpickings here:


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