Spandex & Wine

Some weeks don’t call for a bubble bath and a glass of wine, they call for a hard reset. I almost didn’t record, but what came out is one of the most honest conversations I’ve shared on Spandex and Wine: what happens when you realize you’ve been taking care of everyone else and putting yourself last, and how “playing it safe” quietly steals your voice over time. I talk about the fear behind being careful with opinions, posts, and conversations, especially when you work in wellness and feel like you’re supposed to have everything figured out. After nearly 25 years in the wellness industry, I’ve made mistakes, changed my mind, and learned the hard way that growth requires truth. I’m not here to be reckless or pretend I know everything, but I am here to stop making myself smaller so other people stay comfortable. That mindset shift ties directly into healthy lifestyle habits, boundaries, burnout recovery, and real self-care that goes beyond food and fitness. We also land on the line I can’t stop thinking about: you can be grateful for where you are while still wanting something different. You can love the life you’ve built and still have the courage to build the next chapter. If you’ve felt pressure to disappear as you get older, or to be a polished version of yourself to keep the peace, consider this your permission slip to want more, speak up, and take up space. If this hits home, subscribe so you don’t miss what’s coming next, share the episode with a friend, and leave a five-star review to help more women find the show. What’s one place you’re ready to stop playing it safe?Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Your skin might be giving you data, not drama. We’re so used to treating every new rash, breakout, or dry patch like a product problem, but sometimes the real story is happening underneath the surface and your skin is simply the messenger.I walk through how the body’s systems connect in predictable patterns: chronic stress affects sleep, sleep affects food choices, nutrition affects inflammation, and everything downstream can show up on your skin. We dig into the liver’s outsized role in wellness and why issues like jaundice, persistent itching without a rash, spider angiomas, red palms, or easy bruising can be worth a thoughtful conversation with a healthcare provider. We also talk about alcohol in a Spandex and Wine kind of way: moderation matters because your liver matters.From there, we explore skin tags and the research link to insulin resistance, plus what blood sugar imbalance can look like on the skin, including slow wound healing, dryness, texture changes, infections, and dark velvety patches in folds like the neck or underarms. We round it out with the gut-skin axis, explaining why acne, eczema, psoriasis, and rosacea are complex and why “it’s just your gut” is usually too simple.If you’ve been tempted to duct tape over the check engine light with another miracle serum, this conversation brings you back to curiosity, pattern spotting, and whole-body habits. Subscribe, leave a five-star review, and share this with a friend who’s trying to make sense of what their skin is saying.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

We’ve gotten loud, repeated messages about skin: avoid the sun, buy the product, fix the wrinkle. But when I started digging into the connection between sunburn risk, ultra-processed foods, and what we put on our bodies, I realized skin is not a side topic at all. Skin is an organ. It protects you, regulates temperature, keeps you hydrated, and it’s working for you every hour of the day. Once you see it that way, “healthy skin” stops being a vanity goal and starts becoming a whole-body conversation.We talk about sunlight with nuance: yes, UV exposure and sunburn carry real risks, and sunscreen matters. At the same time, your body is designed to respond to light. Morning sunlight supports circadian rhythm, which can influence sleep, hormones, and mood. We also walk through the fascinating biology of vitamin D production, including the often-misunderstood role cholesterol plays in starting that process in the skin before your liver and kidneys finish the job. It’s a great reminder that health is rarely as simple as good vs bad.Then we get practical about sunscreen ingredients and label reading. I break down mineral sunscreen (like zinc oxide and titanium dioxide) versus chemical sunscreen, and why questions about absorption and endocrine disruptors have led many of us to look closer at what we’re rubbing on our largest organ. We finish by zooming out to the skin microbiome and the idea that your skin may be reflecting what’s happening inside your body, not just reacting to the outside world, with a preview of next week’s focus on gut, liver, blood sugar, and inflammation.If this sparks curiosity, share it with a friend, subscribe so you don’t miss what’s next, and leave a five-star review if you think it helps others find the show.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Skin seems simple until you start pulling the thread and suddenly you’re holding a whole library of questions. That’s exactly where we’re going next on Spandex and Wine: beyond “wear sunscreen” and into the surprising ways your skin may connect to what’s happening inside your body. We’re kicking off a brand-new skin series sparked by a few eyebrow-raising ideas, like whether nutrition and ultra-processed foods might influence how easily you burn, and why a cholesterol-derived compound in your skin helps your body make vitamin D when sunlight hits it. From there, the curiosity grows fast: can your gut affect your skin, does the liver play a bigger role than we realize, and what about blood sugar, sleep, stress, sunlight, and supplements? I’m not here to sell a magic fix or claim every rash has one cause. I want to get curious with you, look at what research suggests, and notice where experts agree and disagree. Before we get too serious, I share a classic teenage sunburn story featuring baby oil, a lake day, blistered skin, and a Band-Aid removal strategy that still makes me cringe. It’s a funny moment with a real takeaway: we’ve spent years treating skin as “outside only,” but it may be giving us clues about whole-body wellness. If you’ve dealt with acne, eczema, rosacea, mystery rashes, dry itchy skin, age spots, or stubborn sun damage, come along for the ride. Subscribe, leave a five-star review, and share this episode with a friend so we can learn together.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

The bourbon trail taught me something I didn’t expect: the best “fun facts” stick when they come with a story and a simple way to remember them. After a quick Louisville getaway (yes, I’m learning to say it right), I’m sharing the riverfront house surprise, the porch coffee views with rowing teams and barges, and why Dave and I love traveling for the history behind what we’re tasting. Then we get practical with a question that comes up all the time: what’s the difference between bourbon and whiskey? I break it down in plain English with an analogy you can repeat at your next happy hour. You’ll learn why every bourbon is whiskey but not every whiskey is bourbon, plus the key bourbon rules like made in the United States, at least 51% corn, and aging in new charred oak barrels with nothing added for flavor or color. Finally, I’m kicking off a new wellness series that looks beneath the surface, literally. We’re talking skin health as a clue to what’s happening inside your body, including the connections between nutrition and inflammation, highly processed foods and seed oils, liver health, gut health, hormones, stress, sleep, hydration, skincare, and habits. Some of these topics are still being researched and a few may challenge what you’ve always believed, but we’re choosing curiosity over fear so you can make informed decisions that fit your life. If you like real-life stories mixed with clear wellness takeaways, follow or subscribe so you don’t miss what’s next, and if the show helps you, share it with a friend and leave a review.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

If you’re the person everyone depends on, you probably know the moment when “I can handle it” quietly turns into “I can’t breathe.” We’re closing our nervous system regulation series with the most uncomfortable and most powerful tool of all: asking for help.We talk about the lie so many capable people carry that you should be able to fix everything on your own, and why that mindset confuses independence with isolation. I share my honest relationship with therapy, how I’ve processed hard parts of my story over time, and the question that keeps echoing for me: if we hire a trainer for physical health, why would emotional health deserve less support? We also explore what it looks like to build a real wellness team and a practical stress management plan, from professionals like therapists, dietitians, psychologists, and health coaches to everyday tools like breathwork, grounding, walking, and turning down stimulation.Finally, we touch on the gut brain axis and why gut health and mood are so closely linked, including how a daily probiotic can be one piece of the puzzle (without replacing professional care). The goal isn’t a perfect routine. It’s a nervous system toolbox you can actually use when life gets loud.If this helped you, subscribe, leave a review, and share it with a friend who needs a steadier exhale today. What’s one kind of help you want to get better at asking for?Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Freedom is not just something we celebrate on a calendar. It’s the quiet stuff: waking up and going for a walk, lifting your grandkids, carrying groceries without thinking twice, taking a bike ride, hugging the people you love, and feeling your heartbeat after a hill. For this special holiday message, I’m pausing the nervous system regulation series to bring the idea of freedom closer to home, into the daily choices that shape our health, mobility, and joy. We talk about how easy it is to take your body for granted until movement gets harder, and why that reality should not scare us, but wake us up. If you’ve been stuck in weight loss pressure, calorie counting, or trying to look a certain way, you’ll hear a different perspective: our bodies are created to move, not because movement “earns” food or burns calories, but because movement gives us life. Strength training becomes less about aesthetics and more about independence, longevity, and saying yes to the moments that matter. We also go deeper than workouts and macros. I share why gratitude sits underneath every healthy habit, and how being thankful for your body changes the way you care for it. Instead of asking how to make your body smaller, we shift to a better question: how can you help your body serve you for the next 20 or 30 years? Expect a refreshing push away from all-or-nothing thinking and toward freedom from perfection, freedom from guilt, and freedom to choose joy. If this message hits home, subscribe so you don’t miss what’s next, leave a five-star review, and share this with a friend who needs a reminder to celebrate their health today. What’s one way you’re choosing everyday freedom this week?Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Your day might look “normal” but your nervous system could be interpreting it like a stress test. From the alarm clock on your phone to emails, headlines, social media, buzzing watches, background TV, and bedtime scrolling, we’re asking our brains to process nonstop information with almost no real pauses. When that input never lets up, it’s no surprise you end the day feeling irritable, overwhelmed, unfocused, or mentally exhausted even if you didn’t do anything physically hard.We dig into an idea that can change how you rest: scrolling isn’t relaxation, it’s distraction. Relaxation helps your nervous system settle and signals safety to your body, while distraction keeps feeding your brain new noise to process. We talk about why the nervous system often can’t tell the difference between stimulation and stress, and how “always on” living can quietly drive burnout, anxiety, and that wired-but-tired feeling.You’ll also get simple, realistic ways to reduce overstimulation without disappearing from real life: driving without the radio sometimes, keeping phones away from the dinner table, stepping outside for ten minutes without your device, reading instead of doomscrolling, and building a bedtime routine that turns the phone off at least 30 minutes before sleep. I also share a quick experiment to reveal your phone reflex and a gentle challenge to create five to ten minutes of true quiet each day.If this resonates, subscribe or follow Spandex and Wine, leave a five-star review, and share this with a friend who could use more calm and less noise. What’s one pocket of your day where you can try five minutes of quiet?Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Anxiety has a sneaky way of time-traveling our brains, dragging us into worst-case futures, while rumination can keep us replaying the past on a loop. When that happens, sensory grounding is one of the fastest, most practical ways to come back to what is actually happening right now. We share why grounding helps the nervous system settle and how this kind of present-moment awareness connects to practices many of us already love, like yoga and mindful movement.We walk you through the 5-4-3-2-1 method step-by-step: five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. We also make it real with a simple example from my favorite place, the screened-in porch, where noticing trees, birds, wind, and even a glass of water turns into a full-body reset. Along the way, we talk about easy, natural stress relief tools you can try immediately, like holding a cold drink, walking barefoot in the grass, listening for birds in the morning, and paying attention to the calming cue of green.Grounding is not about ignoring problems. It is about creating enough internal space to respond thoughtfully instead of reacting on autopilot. If you have been feeling overwhelmed, overstimulated, or stuck in your head, this is a small wellness practice with a big payoff, and it works for adults and kids. Try the daily challenge with us this week, then share what you noticed. Subscribe to Spandex and Wine, leave a five-star review, and send this to a friend who could use a calmer nervous system today.Here is Alenda Jacobson's episode I mentioned: https://podcasts.apple.com/us/podcast/how-vulnerability-leads-to-freedom-w-alenda-jacobson/id1706879663?i=1000722046898Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Your body is always reading signals from the outside world and from the inside of your chest. When stress ramps up, your breathing often becomes shallow and fast, and that pattern tells your nervous system to stay on alert. The good news is you have a built-in reset button you can use anywhere, anytime: intentional breathing. We kick off our series on nervous system regulation with breath work because it’s simple, free, and shockingly effective. We share a personal story from early yoga training that still surprises me, sitting in quiet space, focusing on deep breathing, and seeing real change show up in my body. From there, we connect the dots to what many experts (including physical therapists working on things like pelvic floor function, low back pain, and movement form) keep coming back to: proper breathing supports better training, better recovery, and better sleep quality. We also talk through why breath is unique, it’s automatic, but you can consciously control it, which makes it one of the most practical tools for stress management. You’ll learn how slowing your breath sends the message “I’m safe,” how that relates to the vagus nerve and the parasympathetic nervous system (rest and digest), and why the goal is awareness, not perfection. Then we practice together with a calming 4-count inhale and 6-count exhale pattern, plus a cozy “hot chocolate breathing” technique you can use when you need to come back to the present moment. If this helps you, share it with a friend, subscribe, and leave a review so more people can find these nervous system regulation tools.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Your body isn’t being “dramatic.” It might be overloaded. We’re kicking off season four of Spandex and Wine with a topic that’s quietly affecting a lot of women: nervous system regulation, especially through the lens of perimenopause and menopause, modern stress, and the nonstop stimulation of everyday life.We talk through the real signs that your nervous system may be overtaxed, from fatigue, headaches, digestive issues, muscle tension, poor sleep, and injuries that feel like they appear out of nowhere, to emotional shifts like anxiety, irritability, overwhelm, and feeling disconnected from what you usually enjoy. We also get honest about the cognitive side: brain fog, forgetfulness, difficulty concentrating, and decision fatigue, including a story that perfectly captures how weird and frustrating this season can feel.Then we dig into what can cause nervous system strain over time: chronic stress and constant responsibility, the way past trauma can shape your stress response, and lifestyle factors like poor sleep, excess alcohol, overtraining, undereating, and lack of recovery. Hormonal shifts and underlying health concerns can turn the volume up even more, which is why “try harder” rarely works and why nervous system support belongs in every wellness plan.The best part: there’s hope. Your nervous system can learn new patterns, and we’re setting up a practical multi-part series designed to help you feel calmer, more resilient, and more like yourself again. If this resonates, subscribe so you don’t miss what’s coming next, share this with a friend who needs it, and leave a review to help more women find the show.Danny Davis (neurology) EpisodeGinger Rothhaas (Compassion Fix) EpisodeAlenda Jacobson (emotional reset) EpisodeSupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

You don’t need a perfect schedule to build healthy habits. You need a smarter system. We’re recording from a car on a rainy day and talking through a practical approach that helps when life is full: habit stacking. It’s the simple act of pairing a habit you already do with a habit you want to do more consistently, so progress happens without waiting for the “right” time or the “right” motivation. We walk through how habit stacking can transform your fitness routine, especially if you’ve been stuck in an all-or-nothing mindset about workouts. We share a real-life example of combining a lower body strength session with cleaning equipment between sets, then expand into easy movement ideas you can weave into normal routines like phone calls, TV time, and cooking. You’ll also hear why small bursts of movement matter and how they can support your bigger training goals. Hydration is another focus, because drinking more water is often a system problem, not a willpower problem. We offer clear water “triggers” you can attach to habits you never miss, plus tips that make it easier to hit your daily water intake. Finally, we talk about recovery habits like stretching, mobility, deep breathing, getting off your phone, and setting up a calmer nighttime routine, and why those pieces are essential for health, wellness, and better sleep. If you want realistic health habits that actually fit your life, hit play, then subscribe, share with a friend, and leave a quick review.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

I’m going to say the quiet part out loud: sometimes the person telling you to drink water between glasses of wine… forgets to do it. If you’ve been beating yourself up for falling off your healthy habits, this short, honest chat is your permission slip to drop perfection and rebuild momentum without starting from scratch.We talk about what consistency really means in a real-life wellness routine, especially when you’re juggling work, stress, social plans, and the occasional happy hour. I share the coaching framework that keeps coming back for a reason: the three C’s. We dig into clarity (what does “feel better” actually mean for you?), commitment (showing up when motivation is flaky), and consistency as the practice of returning to yourself and your habits. Think hydration, supplements, movement, sleep, and protein with breakfast, not as rules, but as small “votes” for the person you’re becoming.You’ll leave with practical mindset shifts for sustainable healthy living, plus simple next steps you can take today if you feel stuck, overwhelmed, or discouraged. If this hits home, follow or subscribe so you don’t miss an episode, share it with a friend who needs the reminder, and leave a five-star review to help more listeners find Spandex and Wine.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

That tired, foggy, “why do I want something sweet right now” feeling might not be a willpower problem. I’m talking about blood sugar and how it quietly drives your energy, mood, cravings, sleep, and even your ability to lose fat, especially around your midsection. If you’ve ever felt like you’re working out and eating “pretty well” but still feel stuck, this conversation will help you connect the dots in a simple, practical way.I walk through what happens when a carb heavy meal spikes your blood sugar, insulin rushes in, and you crash lower than you started. That swing can send you straight to coffee, snacks, or a second round of cravings, and it can keep your body feeling like it needs to store instead of burn. The goal isn’t restriction or extremes. It’s learning how your body works so you can work with it. We talk about easy upgrades like pairing carbs with protein and healthy fats, plus one of my favorite tools: five minutes of movement after you eat to help your muscles use glucose and steady the whole system.Then we make it real with a story from a wine fest that went very wrong: dehydration, not enough food, too much sampling, and a next day that felt brutal. From that lesson comes a simple “before you go out” plan that supports gut health, steadier blood sugar, and better mornings: eat a protein forward meal first, keep water next to your drink, and treat water between drinks as part of the plan, not a suggestion. If this helps you, follow the show, leave a five-star review, and share it with a friend who always gets the 2 am regret wake-up.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Get my newsletter: CLICK HERE I missed last week, and I’m not going to pretend I didn’t. I’ve been under the weather, needed an actual break, and I should’ve given you a heads up, so I’m owning that and moving forward. The good news: I’m starting to feel better, and I’m getting back to regular podcast episodes so you can count on a steady rhythm again. To make it even more real, I share a moment that sums up the current vibe perfectly: walking out the door with my supplements, reaching for that trusty leggings pocket, and suddenly thinking… where is my pocket? Turns out my pants were inside out. That quick laugh leads to a bigger truth about how life can feel lately, like it’s backward, inside out, and turned upside down. I also tell the story of doing an entire photographer-led social media shoot with my pants on backwards, which still makes me cringe and laugh at the same time. We also talk about what’s next for Spandex and Wine: new guests I’m reaching out to, and how much I genuinely want your feedback on who you want to hear from and what you want us to talk about. Plus, I’m putting together a summer mini tour and I’ll be sharing dates soon, along with updates in the weekly newsletter (Wednesdays at 3:30 Central). If you like honest check-ins, relatable chaos, and a simple reset back into routine, this one’s for you. Subscribe, share with a friend, and leave a review, then tell me what guest you want next.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Grief changes the rules overnight. One day you’re living your normal life, and the next you’re trying to figure out how to breathe, eat, move, and exist in a world that looks the same but feels completely different.I’m joined by Mary, the creator of Wearing Grief, who shares the story of losing her 21-year-old daughter, Grace, in a sudden car accident and how that kind of loss reshapes identity, relationships, and even the simplest daily choices. We talk about why she started designing grief shirts as a form of catharsis, how the project grew into community grief groups, and why she’s intentional about honoring her daughter’s life without turning her work into a replay of the worst day.We also get practical about grief support and what to say to someone who is grieving. Mary explains why “let me know if you need anything” rarely helps, and what does help instead: specific offers, tiny errands, paper plates, soup, taking out the trash, watering the dog, and yes, bringing toilet paper. We dig into the power of steady presence after the funeral, and how people can show up without trying to fix pain. Since this is Spandex and Wine, we also explore grief and the body, including hip pain, nervous system overload, and why walking, yoga, breathwork, meditation, and nature can help you feel safe in your body again.If you’ve been searching for real talk on grief and gratitude, bereavement, coping with loss, wellness after tragedy, or how to help a grieving friend, you’ll find language and tools you can actually use. Subscribe to Spandex and Wine, leave a five-star review, and share this with someone who needs steady support right now. What’s one specific thing you wish people would do when you’re hurting?IG: @wearinggriefWebsite: Wearing Grief – WearingGriefSmells Like HumansLike listening to funny friends discuss curious human behavior.Listen on: Apple Podcasts   SpotifySupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Weight loss shots are everywhere right now, and I understand the pull. When you’re tired of cravings, tired of “food noise,” and tired of feeling stuck, a fast solution can sound like relief. But I want to slow the conversation down and ask a different question: what if the first step is supporting your body naturally instead of jumping straight to a prescription?We talk through why these medications are so appealing, plus the concerns that don’t always make the headline, like nausea, muscle loss, and the risk of long-term dependency. I also share a moment from a doctor’s office that made me think hard about the long game. From there, I explain what I focus on with clients: balancing blood sugar, calming cravings, supporting gut health, and especially supporting the liver, since it plays a huge role in metabolism and fat storage.Most importantly, I come back to the basics that actually create lasting weight loss and better energy: enough protein, strength training to build muscle, consistent meals, fewer processed foods, and real sleep. If you feel stuck, I also share how plant-based support and group coaching can help you build simple routines you can stick with. Subscribe, share this with a friend who’s weighing options, and leave a review with your biggest question about cravings or blood sugar.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

You can do everything “right” for a week and still feel stuck for months. That’s usually not because you’re broken, it’s because the basics got buried under perfectionism, noise, and plans you can’t sustain. We sit down for a rapid-fire Q&A and tackle the real questions people ask when they’re trying to feel better in their body: what to eat, whether tracking food matters, what workouts actually work, and why results sometimes refuse to show up. We talk practical nutrition for real life: whole foods, enough protein, fiber, and water, plus the one thing that matters more than any meal idea, consistency. We also dig into food tracking and macro counting as a tool for awareness, not punishment. A short tracking phase can teach you portion “math” you carry forever, helping you build meals confidently without chasing a perfect plan. On the fitness side, we get honest about what moves the needle: repeatable strength training that challenges you, cardio that supports your life rather than runs it, and movement that helps your mind as much as your body. We also cover common reasons results stall, under-eating, stress, nervous system regulation, and lifting too light, and we answer the question many listeners think but rarely say out loud: do you have to give up wine? If you want a simple starting point, we share exactly how to begin without a full overhaul, and how to get support along the way. Subscribe, share with a friend who needs the basics, and leave a review with the #1 question you want us to answer next.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Subscribe to our YouTube channelCheck out Daily Objective DistilleryWe didn’t plan to find a new favorite Missouri distillery, but a quick drive for Christmas gifts turned into a full-on discovery. On the way to Amsterdam, Missouri, we spotted a building that looked like it had a story, took the chance, and ended up at Daily Objective Distillery, a ranch-side tasting room that’s growing fast for a reason. If you love craft spirits, real behind-the-scenes process talk, and places that feel like an instant weekend tradition, this one hits. Steve Parks walks us through how Daily Objective came to life, from a wedding conversation to building out a destination distillery with a stage, events, and major production ambitions. We get into what he was making before Missouri, how a moonshine curiosity turned into a serious rum program, and why ingredients like blackstrap molasses, blue agave sugars, and Madagascar vanilla beans change everything. He also breaks down the equipment and process in plain language: fermentation, mash bills, time and temperature control, making cuts, and why water filtration matters when you’re blending proof and bottling for consistency. Then Samantha Prothe, the general manager and the brain behind the calendar, shares what’s coming next: concert series plans, festivals, possible comedy nights, pickleball courts, cornhole leagues, rotating food trucks, and how they’re building a true community hub just a few miles off the highway. We also talk signature cocktails and award-winning spirits, including a clean, traditional old fashioned (plus a smoked option), lavender lemonade with vodka, espresso martinis made with rum, and the upcoming Petals Gin. If you’re anywhere near Kansas City or looking for a Missouri weekend destination, come hang with us for this on-site tour and some serious drink inspiration. Subscribe to the show, share this with a friend who loves distilleries, and leave a review so more people can find Spandex and Wine.Smells Like HumansLike listening to funny friends discuss curious human behavior.Listen on: Apple Podcasts   SpotifySupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

My outline was ready, my answers were planned, and then I did the most relatable thing possible: I left the notes on the wrong computer. So instead of a polished Q&A on fitness, nutrition, and midlife health, I hit record anyway and leaned into the bigger lesson: real life rarely follows the plan, and a balanced wellness journey has to include the ability to pivot. If you’ve ever felt thrown off by one small mistake that snowballed, you’ll feel seen. I also share a sneak peek at two conversations I’m genuinely excited to bring you next. First, I’m heading to Daily Objective Distillery in Amsterdam, Missouri, a craft distillery set on 8,000 acres with a story that started with a retired Navy SEAL and a ranch owner who wanted to build something meaningful. Think small-batch American craft spirits, a gorgeous setting, live music, and the kind of place where people gather for great drinks and even better stories. Then we get personal about movement, pain, and the fear that shows up when your body won’t do what it used to. After a tough stretch where basic things like getting dressed felt hard, I started working with Dr. Adam Dinkel (chiropractic care focused on root-cause healing) alongside pelvic floor physical therapy, and it helped me get back to feeling like myself. We also talk about the Midlife Collective and why adding more voices creates deeper questions and better perspective for anyone navigating midlife wellness, recovery, and confidence. If you like honest conversations about health, happiness, and a little wine along the way, follow the show so you don’t miss what’s coming next, leave a review, and share this episode with a friend who could use a reminder that pivots are part of progress.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

What if the way you breathe is the quiet lever that calms your nerves, powers your lifts, protects your pelvic floor, and helps you sleep deeper? We dig into the simple mechanics that shift your body from braced and busy to steady and strong, using tools that cost nothing and work anywhere. From longer nasal exhales that signal safety to a rib-expanding inhale that wakes up your diaphragm, you’ll learn how breath becomes a skill you can use before bed, before a hard conversation, and under a barbell.We break down the body’s pressure system with a clear visual: your core is a soda can. When you inhale well, pressure spreads evenly; when you hold your breath or suck in your stomach, force slams into the pelvic floor. The fix is simple and powerful: inhale to prepare, exhale on effort, and add a gentle Kegel so the top and bottom of the can move together. Expect better glute engagement, a happier low back, and smoother lifts without chasing heavier weights. Then we connect breathing to posture and presence. Stack your ribs over your pelvis, free the neck and shoulders, and feel how a calmer pattern changes the way you walk into a room.To make it actionable, we share six rapid drills for everyday life: a four-in, six-out sequence for sleep; 360 prep breaths for lifting; nasal-only cardio with interval resets; long exhales for anxious spikes; pursed-lip breathing to soften hot flashes; and three slow breaths to reset when a class or day overwhelms you. Finally, we pair breath with food that supports recovery and sleep: kiwis for serotonin-rich bedtime support, tart cherry juice for natural melatonin and muscle recovery, magnesium-rich foods for nervous system calm, and balanced dinners with protein and slow carbs to prevent 2 a.m. cortisol wake-ups. If the mix of strength, steadiness, and community speaks to you, share this episode with a friend, follow the show, and leave a quick review. Your breath is ready when you are—come practice with us.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

What if better light could change how you feel, move, and age? We sit down with Dr. Carl, a veteran chiropractor and light therapy pioneer, to unpack how full-body red and near-infrared systems aim to boost cellular energy, accelerate recovery, and support fat loss without extremes. From the earliest “flashlight” gadgets to today’s medical-grade beds, we trace what actually matters—cool-running LEDs placed close to the skin, full-body coverage, and adjustable settings that fit different bodies and goals.We break down two distinct mechanisms. First, fat loss: specific red wavelengths can temporarily increase the permeability of fat cell membranes, helping mobilize stored contents into the lymphatic system for processing. Pair that with realistic nutrition—less sugar and refined starch, fewer sodas, moderated alcohol—and you create a path off the yo-yo cycle. Second, whole-body support: near-infrared light interacts with cytochrome c oxidase in your mitochondria, helping restore ATP production toward normal. Because ATP powers nearly every cell, people often report more energy, better recovery, steadier mood, and improved training capacity.You’ll also hear how to evaluate devices beyond hype: why heat blocks penetration, how distance kills intensity, and which features—close-fitting arrays, pulsing options, and individualized dosing—move the needle. We cover safety guardrails, expectations for maintenance versus quick fixes, and practical ways to try sessions locally or integrate a bed into a wellness business with training and coaching.If you care about healthy aging, midlife strength, and simple habits that compound—like walking more, lifting smart, sleeping well—this conversation gives you a clear, science-informed lens on red light therapy and how to use it wisely. Enjoy the episode, then share it with a friend who’s curious about recovery or weight plateaus. If it resonates, follow the show, leave a five-star review, and tell us: what result would you hope to see first?Smells Like HumansLike listening to funny friends discuss curious human behavior.Listen on: Apple Podcasts   SpotifySupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

A romantic train ride with prime rib sounded perfect—until rain, a straight-line route, and a mid-journey food restock turned it into a comedy of logistics. We decided to laugh, connect with the couples around us, and pull a bigger lesson from the chaos: balance isn’t about perfect plans, it’s about finding joy when things get weird. That energy fuels everything we unpack next, from creative healing to strength training you can trust.We bring back the voice of intuitive artist Alenda Jacobson, whose work grew out of a season of recovery. She explains how listening—really listening—to feelings and personal stories shapes pieces that are playful, grounding, or calm, and always honest. For anyone navigating stress or change, intuitive art can serve as a mirror for the moment you’re in, turning emotion into color and giving you a keepsake for tougher days.Reach out to Alenda for your piece of artwork: [email protected] we unveil The Midlife Collective, our monthly community for women who want more than “healthy”—they want to feel good again. Expect simple, sustainable fitness plans, doable recipes, weekly support, and a monthly live Zoom that values consistency over perfection. The best part: members get behind-the-scenes access to guest interviews and a live post-show Q&A, helping surface the questions midlife women actually want answered.We also tackle your AMA: heavy vs light lifting, how strength builds metabolism and confidence, and why pelvic floor awareness and proper breathing protect long-term gains. Snack smarter with cottage cheese pairings, collagen plus vitamin C, and realistic fat swaps if avocados aren’t your thing—think olive oil, nuts, salmon, eggs, and seeds with mindful portions. Finally, we share the hardest lesson wellness taught us: progress survives setbacks. Ten minutes still counts, healing takes the time it takes, and strong feels like being pain-free for the moments that matter.If this resonates, follow the show, share it with a friend, and leave a quick review. Want in on The Midlife Collective or our Wednesday newsletter? Email [email protected] or text 913-392-2877 to join and help shape what comes next.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Ever feel like your days look successful from the outside but feel tight and joyless on the inside? We get honest about that midlife friction and share a path forward that doesn’t require burning it all down. Robin opens with a surprising health insight from a pelvic floor session with Lindsay Graham—an experience that reframed nagging hip and back issues—and uses it to springboard into a deeper question: how do we design a life that feels good to live, not just good to post?Together, we unpack the shift from white-knuckling every outcome to loosening the grip and trusting God. Instead of chasing peace through bigger goals—perfect macros, the next promotion, a cleaner calendar—we explore rhythm-based living that supports your nervous system and your values. You’ll hear simple but potent reflection prompts to clarify what you want life to feel like, plus practical examples of small changes that stack into real alignment: protecting one slow morning hour, taking movement outdoors, reducing one draining commitment, and creating weekly rituals that anchor joy and connection.We also challenge the either-or trap—duty versus desire—and offer a both-and mindset that honors responsibility without sacrificing your inner life. Expect candid stories, mindset reframes, and tools you can use today to choose presence over pressure, connection over constant hustle, and sustainable energy over burnout. If you’ve been waiting for a sign to start shaping your days with intention, this is it.Listen now, then tell us: what’s one small shift you’ll make this week to bring more joy into your ordinary moments? If this conversation resonates, follow the show, share it with a friend who needs it, and leave a quick review so more people can find the podcast.Contact Lindsey Graham: [email protected] the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

www.morgansheedy.comA third DUI, a family tragedy, and a choice that changed everything. Morgan Sheedy joins us to share how he rebuilt his life by following a simple compass: want, structure, discipline, and grace. The story is raw and hopeful, grounded in practical steps you can start today—whether you’re pursuing sobriety, chasing a promotion, or trying to get your health back on track.We dig into why clarity of want is non-negotiable and how structure makes discipline easier. Morgan lays out the morning tactics that outpace excuses, the power of planning tomorrow before you leave work, and the Slight Edge approach that turns tiny daily actions into compounding results. We explore the Chimp Paradox to manage impulses, why “discipline crushes motivation,” and how to “feed the chimp” with healthy rewards so you show up even when you don’t feel like it.The conversation moves from rock bottom to purpose. Morgan opens up about rehab, grief, and the moment he chose sobriety for himself. He explains why systems beat goals, how habit stacking anchors new behaviors, and the role of reflection and celebration in keeping momentum alive. You’ll also hear how volunteering led him to keynote speaking, where he now helps teams and students find their true north and win their day with simple, repeatable tools.If you’re ready to trade comfort now for what you want most, this episode offers a roadmap. Listen, take one small step before the day ends, and tell us what you’ll start. Subscribe, leave a review, and share this with someone who needs a nudge toward their true north.Smells Like HumansLike listening to funny friends discuss curious human behavior.Listen on: Apple Podcasts   SpotifySupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Your walk is a window into your brain. We sit down with Danny Davis of Atlas Custom Health to break down how gait, balance, vision, and breath reveal which parts of the nervous system need more activation or less noise—and how the right drill can create instant, measurable change. Instead of chasing tight muscles, we follow the signals your body gives in real time, using test-retest methods to confirm what actually improves range, stability, and coordination.Danny explains the cross-talk between movement and cognition, why the right frontal lobe can be trained with complex left-side patterns, and how cerebellar signs show up as specific postural and rotation tendencies. We talk about timelines for neuroplastic change, why consistency matters more than intensity, and how reflexive posture beats “sit up straight” reminders every time. The message is empowering: when your brain feels safe, it grants more motion, strength, and control—and those gains last because you learned them, not because someone did something to you.Breath takes the spotlight with a simple high-payoff drill called air hunger, a CO2 tolerance practice that calms the system and sharpens performance. You’ll hear how to assess your own response, improve quickly, and stack that progress over weeks. We also explore how clubs and teams can plug in practical workshops on sleep, recovery, and vision to elevate results without overhauling current programs. Whether you’re chasing a PR or lifting a grandchild with confidence, this brain-first approach shows you how to move better, feel safer, and keep the gains you earn.Enjoyed the conversation? Follow Spandex and Wine, share the episode with a friend who needs a smarter path to performance, and leave a quick review to help more listeners discover the show.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

The latest flip of the food pyramid sparked a lot of reactions in our feeds, and for good reason: it reflects how nutrition advice can swing from one extreme to the next. We take a clear-eyed look at why those swings leave people confused and hungry, and we map out a steady, practical approach to protein, plants, and sustainable habits that actually fit real life. You’ll hear how a simple protein baseline can stabilize appetite and energy, why spacing protein across the day matters, and how to use satiety as your most honest progress marker.We revisit insights from past guests with different viewpoints, from nutrient-dense plant strategies to protein-forward frameworks, and pull out principles that work regardless of diet label. Expect straightforward numbers you can test right away, like aiming for 0.6 to 1.0 grams of protein per pound of body weight for most people, and up to 1.2 if you’re training hard. We also address the fear of “too much protein,” why many women in midlife actually under-eat it, and how resistance training turns protein from a number into real results.Rather than outsource your choices to trends, we share a flexible plate method and quick meal ideas you can repeat on busy days: think Greek yogurt with berries and hemp seeds, chicken with quinoa and frozen veggies, or tofu stir-fry with rice. The goal is balance without overwhelm, combining protein, colorful plants, whole grains, and healthy fats in portions that match your body, schedule, and preferences. If you’re ready to stop chasing fads and start listening to your own signals, this conversation gives you the tools and confidence to move forward.Enjoyed the episode? Follow Spandex and Wine, leave a 5-star review, and share it with a friend. Want coaching support to personalize your plan? Email [email protected] or text 913-392-2877 to get started.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Ready for a fresh start that doesn’t demand more hustle? Robin returns after a short pause to share a candid reset: stepping away to rest, listening to her body, and choosing alignment over noise. The conversation is warm, honest, and practical—an invitation to build a wellness routine that feels sustainable, joyful, and real.We dig into the pressure of over-scheduling and how chasing constant output can quietly drain your energy and joy. Robin unpacks why she moved from a packed guest lineup to focused topics and more presence, turning the show back into a genuine conversation. Gut health takes center stage as a foundation for energy, mood, and cravings; you’ll hear why willpower is not the fix when fatigue and joint pain flare, and how thoughtful support can stabilize your day. Expect more straight talk about routines that actually work, less perfection theater, and more tools you can put to use right away.Joy becomes the north star—redefined as peace in your current circumstance, not just a fleeting high. That shift shapes how Robin approaches the year ahead: no rigid resolutions, just clear intentions, steadier rhythms, and small habits that protect peace. Faith practices like reading the Bible and learning to pray add grounding, offering a calmer response to life’s surprises. You’ll also get a preview of upcoming guests, an open line for listener stories and intentions, and an invitation to help rebuild the community with your voice and your wins.If alignment over hustle speaks to you, press play, subscribe or follow so you never miss an episode, and share this with a friend who could use a reset. Drop us your 2026 intention or a recent win—your stories keep this community strong.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Holidays have a way of turning the kitchen into a cookie minefield and routines into wishful thinking. We get it—and we’re not here to guilt you into a celery cleanse. We’re sharing a path back to steady energy, clearer choices, and real momentum so January doesn’t feel like a crash diet in disguise.We unpack why resolutions tend to fail by day two and show how simple systems—daily reminders, clear workouts, weekly progressions, and real accountability—beat extreme plans every time. You’ll hear how to set a personal goal that fits your life, dial in cleaner eating without perfection, drink more water, cut back on sugar and alcohol at your pace, and build consistent movement that doesn’t demand all your free time. We also lay out two routes: the 30-day refresh for a gentle reset that meets you where you are, and the total reset for those who want gut support plus a three-day, nutritionally supported fast designed to reduce bloating and inflammation without the crash.If you’re feeling bloated, tired, or off track, this conversation is your permission slip to enjoy the season and still choose a supported plan. We talk pricing, timing, and how to start, but the heart of it is simple: you don’t need a “new you,” just the right structure and a cheerleader who won’t disappear after the sale. Expect practical tips, honest encouragement, and a plan that turns progress over perfection into daily action.Ready to feel supported instead of shamed? Follow the show, share this with a friend who’s living on holiday snacks, and message us to claim your spot. Let’s make January steady, sane, and stronger—together.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

CLICK HERE for James' webstieWhat if your watch could tell you when your set actually triggered muscle growth? We sit down with designer-turned-founder James Blake to explore how heartbreak, grit, and a lifetime of making useful things led to a new wearable that detects hypertrophy so you can stop guessing and start progressing with confidence.James’ path is anything but linear: car design in the Bay Area, yacht projects in Miami, medical devices, and a turn into UX after building a language app to help his Native American children learn their heritage without written records. That project expanded to the Gathering of the Tribes and helped preserve dozens of languages. The same human-centered approach now powers his fitness tech: a watch and app that read the signals that matter for building muscle, making intensity visible for lifters who train alone, rebuild after trauma, or just want proof their effort counts.We unpack how this tool differs from recovery-focused wearables, why so many people undertrain without realizing it, and how a real research partnership with Wartburg College is shaping validation, age adjustments, and user testing. James shares the pilot plan with the Country Club of Leawood, an unexpected early signal related to migraines, and a product philosophy that favors empowerment over subscriptions. The brand name—AONAR, Gaelic for lone wolf, resilience, and strength—reflects the mindset of showing up when life is heavy and the gym is your refuge.If you’ve ever felt intimidated on the gym floor, you’ll hear practical encouragement and a simple truth: most people are in their own head, not judging you. Come for the story of resilience; stay for the science of training smarter. Subscribe, share this with a friend who lifts, and leave a review to help more people find tools that turn hard seasons into strength.Smells Like HumansLike listening to funny friends discuss curious human behavior.Listen on: Apple Podcasts   SpotifySupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

What if your dog’s favorite treat also fueled a shelter dog’s second chance? We sat down with Chris and Christy Dennis, the duo behind GivePet, to explore how one small bag can create big, local change. Their promise is simple and powerful: for every purchase, treats go straight to a rescue or shelter chosen by the store you buy from, helping with daily training, socialization, and stress relief when it matters most.We dig into how GivePet crafts truly human-grade treats using rolled oats, honey, flax oil, mango puree, and applesauce, with many formulas cold pressed to preserve nutrients. They recently upgraded recipes to remove fillers and swap vegetable oil for coconut oil, keeping ingredient lists clean and purposeful. From product names and standout packaging to trusted retail partners, Chris and Christy have built a brand that pet parents recognize on shelves and feel good about supporting.The conversation also looks ahead: expanding into toys, interactive enrichment, and potential supplements for hip and joint or skin and coat health. With distribution across all 50 states and now Canada, plus a new website on the way featuring subscriptions and smarter marketing, Give Pet is poised to grow its mission without losing its local roots. Along the way, we talk about personal wellness, family routines, and why longevity and mental health shape how they run the business and the products they make for our pets.If you care about rescue adoption, clean pet nutrition, and supporting community shelters with every purchase, this story will land right in your heart. Grab the link to givepet.com, check the holiday promo, and treat your pup while helping a shelter dog train for their forever home. If this conversation resonates, follow the show, leave a five-star review, and share it with a friend who loves animals as much as you do.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Toys for Tots Cornhole Tournament: CLICK HERE or reach out to me at [email protected] or text 913-392-2877The smallest gestures can transform a day—and your health. A friend who shows up early to cover your class. A circle of women who debate a book, laugh too loud, and hold space when life feels heavy. A cornhole league where strangers become teammates and a Saturday turns into service for Toys for Tots. This is where wellness breathes: in the ordinary moments that make you feel seen, steady, and part of something.We share a whirlwind morning that could have unraveled, saved by a quiet act of kindness that reset the tone. From there, we sink into the joy and honesty of book club—how thoughtful disagreement, shared stories, and a splash of cocktails create emotional fitness you can feel long after the night ends. Then we head to the boards with Midwest Elite Cornhole, exploring how low-pressure movement and playful competition draw people together and add purpose through a local charity fundraiser. Along the way, we connect these stories to the research: social connection supports heart health, brain health, and motivation, while isolation can drain energy and increase risk as much as smoking.If you’ve ever wondered why motivation fades when you go it alone, this conversation offers a practical reset. You’ll hear simple, repeatable ways to build community into your week—learn one name in class, chat before the warmup, say yes to girls’ night, anchor a monthly reading ritual, or join a charity event that mixes fun with meaning. Think of connection as a core habit, not an add-on: it’s preventive care for your mood, your routine, and your long-term health.Ready to turn belonging into a wellness practice? Hit follow, share this episode with someone who needs a nudge, and message us if you’re in the Kansas City area and want details on the Toys for Tots cornhole event. We’d love to meet you there and keep the circle growing.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Your body isn’t a collection of parts, and your pelvic floor isn’t a niche topic. It’s the quiet system that shapes how you lift, run, laugh, sneeze, and recover—especially through pregnancy and postpartum. We sit down with pelvic floor physical therapist Lindsey Graham to unpack the missing education most of us never get, and we turn it into practical steps you can use right away.Lindsey shares her journey from marathon runner to C-section recovery to VBAC advocate, and why “just listen to your body” falls short without a plan. We get specific about breathwork and pressure management—360-degree rib expansion, exhaling on exertion, and how that protects you from prolapse, hernias, and hemorrhoids. We talk identity shifts for athlete moms, ditching all-or-nothing thinking, and building micro-habits that fit real life. You’ll hear how Lindsay assesses beyond the table, watching squats, lifts, and the everyday movements that reveal what the pelvic floor is actually doing.We also bust bathroom myths. Hovering over toilets every time? Not ideal. “Just-in-case” peeing before you leave the house? That can retrain your bladder to sound false alarms. Lindsey breaks down the doorknob phenomenon and walks through simple strategies to retrain urgency with calm, breath, and gradual exposure. And pelvic health isn’t just for postpartum women—it’s for anyone with a pelvis: men navigating prostate changes, athletes with tailbone pain, and people with stubborn back or hip pain that hasn’t responded to standard care.Looking for support that meets you where you are? Lindsey blends mobile visits, in-person care, and virtual coaching to make help accessible. Expect clear progressions, community, and a whole-person lens that includes movement, stress, sleep, and nutrition for bowel health. If you’re ready to feel strong, leak less, and move without fear, this conversation opens the door.Find Lindsey on social media @hormonemethodmamaEnjoyed the episode? Follow Spandex and Wine, leave a 5-star review, and share it with a friend who deserves to feel amazing. Your support helps more women find the tools to rebuild with confidence.Smells Like HumansLike listening to funny friends discuss curious human behavior.Listen on: Apple Podcasts   SpotifySupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

The story opens with a diagnosis no parent wants to hear and unfolds into a masterclass on grit, hope, and everyday choices that add up. We sit down with Izzy from RustyBelle Farms to trace Rudy’s first year—from a grade four brain hemorrhage and a VP shunt to the unforgettable moment he sprinted across the living room. Along the way, Izzy shares how a crisis sparked creativity: three heartfelt books that translate complex realities for kids, celebrate faith during hard chapters, and offer practical, gut-centered guidance for feeding little ones.We dig into hydrocephalus in plain language, demystifying the shunt and the signs families should know, then shift to what parents can control at home: food, hydration, and a calm, watchful eye. Izzy explains why she delays grains due to low amylase in toddlers, how she prioritizes fats and proteins to support brain development, and why she swears by the simplest diagnostic tool most of us ignore—reading diapers for clues about fiber, iron, and fluids. If you’ve ever wondered how to make “convenience” truly healthy, her freezer-friendly meal prep, use of tallow and butter, and produce-forward plates offer an easy on-ramp.We also get real about capacity. Izzy updates us on RustyBelle Farms and how she’s scaling production to honor family time during the busy holiday season, without losing the joy of creating soaps, lotions, and candles that listeners love. It’s a grounded, generous conversation that blends neuroscience, nutrition, and farm life into a reminder that resilience isn’t a single moment—it’s a lifestyle.If this resonated, follow the show, share it with a friend who needs a dose of courage, and leave a quick review to help others find us. Your support keeps these stories—and this community—growing.“Handpicked Cowboy”https://amzn.to/47rsD27“Cowboys Special Tool”https://amzn.to/4os126QCookbookhttps://amzn.to/4qMDmM4Smells Like HumansLike listening to funny friends discuss curious human behavior.Listen on: Apple Podcasts   SpotifySupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

A cool breeze, porch lights glowing, and a bowl full of candy—Halloween can feel magical and stressful at the same time. We lean into the nostalgia of handmade costumes and neighborhood walks, then tackle the “spooky” candy math that gets tossed around this time of year. Yes, the numbers can be eye-opening, but the real transformation comes when we shift from restriction to balance and make peace with treats.I share a simple framework that actually holds up during the holiday swirl: protein and fiber first, then enjoy the extras. We walk through why lean protein supports satiety and hormones, how fiber steadies blood sugar and gut health, and how this combo reduces cravings without cutting joy. You’ll hear why the “I blew it, I’ll start Monday” mindset keeps you stuck, and how to replace it with a kinder, more effective approach: continue. One imperfect choice doesn’t define your health; your next choice does.You’ll pick up practical moves you can use tonight—eat a balanced meal before the party, keep water nearby, take an evening walk, and savor your favorite candy without turning it into a spiral. We keep the traditions we love, from driveway hangs to passing out sweets with a signature cocktail, while protecting energy and mood through small, consistent habits. The takeaway is simple and powerful: your body thrives on balance, not restriction.If this resonates, subscribe for more habit-focused health tips, share the episode with a friend who needs a Monday-free reset, and leave a quick review to help others find the show.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Most people pop a daily multivitamin and hope for the best. We go deeper, showing how the form, timing, and quality of your nutrients determine what your body actually absorbs—and how that translates into steadier energy, stronger immunity, better recovery, and a clearer mood.We start with the real reasons food alone can miss the mark: soil depletion, processed convenience, and changes in digestion with age. From there, we unpack bioavailability in plain language, comparing methylated folate to folic acid and chelated minerals to cheap salts so you can stop wasting money and start fueling well. You’ll learn why vitamins A, D, E, and K need dietary fat, how to pair your multi with meals for better uptake, and which MVPs matter most for everyday performance: B vitamins for energy and stress, vitamin D and K2 for bones, vitamin C and E for antioxidants, magnesium for sleep and muscle relaxation, zinc for immune repair, and selenium for thyroid health.We also share what distinguishes a quality formula from a flashy label: active nutrient forms, transparent dosing, minimal fillers, and smart additions that support gut health and absorption. Robin explains why she’s stuck with Plexus X Factor Plus, highlighting bioavailable forms, antioxidant and phytonutrient support, and a focus on digestion, while encouraging you to choose what works for your body and to loop in your healthcare team. You’ll leave with a practical checklist to evaluate your current bottle, tips to build a consistent habit, and a reminder that real results come from patient, steady steps—not overnight promises.Ready to rethink your daily multi and feel the difference? Subscribe, share with a friend, and email [email protected] or text 913-392-2877 for product data sheets and personalized guidance. Your small, consistent choices can power big health changes.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Join the Healthy Body Challenge: https://square.link/u/G4D52EH9Perfection sounds noble, but it quietly blocks progress. We explore how all-or-nothing thinking sneaks into fitness and food choices, then trade it for a saner, kinder approach that actually delivers results. From mini workouts that fit a crowded day to simple nutrition wins you can repeat anywhere, we walk through a practical blueprint for momentum you can feel by the end of the week.I share a candid story from working inside a gym yet struggling to find that “ideal” 60-minute block, and the switch that changed everything: all or something. You’ll hear why perfection creates a cycle of guilt and restarts, how to zoom out and judge your health by patterns over months, and the subtle psychology of celebrating small wins so they compound. A client case brings it home—counting two workouts as success increased consistency, energy, and confidence, without chasing extremes.We also outline flexible strategies for busy seasons and holidays: stacking short sessions, choosing balanced plates without food rules, and tracking tiny wins so the data can quiet the perfection voice. Expect clear, repeatable steps, not hacks; sustainable health comes from simple systems you can keep when life gets messy. If you’ve ever thought “I blew it, I’ll start Monday,” this conversation gives you a new script and the tools to back it up.Ready to build progress without the pressure? Tap follow to get new episodes, share this one with a friend who needs the reminder, and leave a quick review so more listeners can find practical, compassionate coaching they can use today.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Find Your Light WellnessHealing doesn’t start with a stricter plan—it starts with feeling safe in your own skin. We sit down with Uma, a former mechanical engineer from South Africa turned yoga teacher, health coach, and energy medicine practitioner, to unpack how stored stress and survival patterns shape eating, weight, and the way we talk to our bodies. Her story moves beyond before-and-after to the quiet work of nervous system regulation, self-compassion, and presence, showing why “doing everything right” can still feel wrong when the body doesn’t feel safe.We explore the pivot from all-or-nothing to sustainable practices: chakra-informed yoga that helps release tension where it lives; breathwork that steadies cravings and mood; and mindful eating that trades punishment for nourishment. Uma shares the moments that changed her path—depression, perfectionism, emotional eating—and the tools that helped her heal from the inside out: meditation training, embodiment, and energy work. You’ll learn why tight hips can hint at creative blocks, how small boundary rituals protect your energy, and what it looks like to treat movement as medicine instead of penance.If comparison has you stuck or social feeds are stealing your joy, this conversation offers a reset rooted in science and soul. We talk about modeling self-respect for our kids, romanticizing daily wellness (yes, sparkling water in a wine glass counts), and aligning goals with values so change actually lasts. Uma also previews her upcoming book and shares how she blends coaching with energy healing to support clients through real-life stress, not around it.Ready to swap shame for self-trust and build habits that love you back? Hit follow, share this episode with a friend who needs gentleness today, and leave a quick review so more listeners can find the show. Your support helps our community grow.My website: https://findyourlightwellness.com/LinkedIn: https://www.linkedin.com/in/umashnee-naidooTikTok: https://www.tiktok.com/@findyourlightwellnessInstagram: https://instagram.com/find_your_light_wellnessYouTube: https://www.youtube.com/@Findyourlight_Smells Like HumansLike listening to funny friends discuss curious human behavior.Listen on: Apple Podcasts   SpotifySupport the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

A smoother swing starts long before you grip the club. We unpack how true mobility—usable range of motion you can control—links to power, accuracy, and pain-free golf, and we map the exact areas most players overlook: hips, shoulders, thoracic spine, core stability, and the all-important ankles. Rather than chasing swing tips, we show how restoring rotation in the right joints and adding stability where it counts helps you load deeper, transfer energy cleanly, and repeat your mechanics under pressure.We also share what habit stacking looks like when life gets busy, previewing our Healthy Body Challenge running Oct 20–Dec 19. If holiday weight creep has tripped you up before, this eight-week structure pairs one focused habit each week with simple workouts, recipes, and optional accountability groups. Alumni get a special discount, and first-timers get a clear roadmap to finish the year stronger, not just “hold the line.”For golfers ready to move from stiff and inconsistent to fluid and powerful, we introduce our six-week Golf Mobility Course, available at the club and online. Expect week-to-week progressions, practical drills for T-spine rotation, hip IR/ER, shoulder health, wrist care, and ankle dorsiflexion, plus bite-sized stability work to lock gains in place. Whether you’re chasing extra yards or fewer aches after 18, this is the off-season window to make real change without overhauling your swing.Subscribe for more smart training, share this with a golf buddy who needs a mobility reset, and leave a quick review to help others find the show. Ready to join the challenge or the course? Message us for details and alumni pricing.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Stepping into discomfort might just be the pathway to greater strength, clarity, and wellbeing. This episode dives deep into the increasingly popular world of cold therapy, exploring everything from accessible cold showers to high-tech cryotherapy chambers.We begin with some personal news about shifting the podcast to a Friday-only schedule, allowing for more thoughtful content creation while maintaining balance. Then we explore the fascinating world of cold exposure and its surprising benefits. Whether you're an athlete looking to speed recovery, someone seeking better sleep, or simply curious about building mental toughness, cold therapy offers something valuable.The episode breaks down different cold therapy methods, from the beginner-friendly 30-second cold shower to more intensive ice baths favored by professional athletes. We examine the science behind why cold exposure reduces inflammation, improves circulation, enhances mental clarity, and potentially helps regulate sleep patterns. Most importantly, we address the crucial safety considerations everyone should know before diving in—including who should avoid cold therapy and how to start safely without expensive equipment.Cold therapy represents a perfect intersection of physical wellness and mental resilience training. That brief moment of discomfort might translate into greater mental toughness that serves you in countless other life challenges. Have you tried cold therapy or are you considering it? Share your experience or questions at [email protected] or text 913-392-2877. Until next time, pour something in your glass that makes you happy!Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Ever found yourself wandering aimlessly around the gym, uncertain what to do next? You're not alone. That feeling of gym confusion is exactly what I address in this candid conversation about the transformative power of program design.Program design sits at that sweet spot between freestyle workouts and full personal training. It's perfect for self-motivated individuals who don't necessarily need constant supervision but would benefit tremendously from having a structured roadmap. As a fitness professional, creating personalized workout plans is one of the most rewarding aspects of my job—seeing clients confidently execute programs specifically built for their needs and watching their progression over time.The benefits extend far beyond just knowing what exercises to do. With a properly designed program, you'll experience balanced muscle development instead of unconsciously favoring certain muscle groups. Built-in progression prevents those frustrating plateaus. Your gym time becomes remarkably more efficient. Perhaps most importantly, injury prevention is woven throughout, with exercises chosen to support rather than stress your body. There's also something powerful about the confidence that comes from knowing your workout has purpose and direction.Whether you're new to fitness, feeling stuck in your current routine, or looking to reach new performance heights, a customized program might be exactly what you need. It provides the structure to move forward with confidence and the flexibility to adapt as you grow stronger. Remember today's affirmation: "I achieve my goals by taking clear, consistent action." A well-designed program makes that consistent action much easier to maintain. Reach out if you'd like to discuss how a personalized fitness program could transform your journey!Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

The fitness world is buzzing about weighted vests, but do they deserve the hype? As I see people strapping on these trendy accessories for walks, workouts, and even casual strolls through the neighborhood, I can't help but question whether the benefits outweigh the potential drawbacks.Weighted vests certainly offer compelling advantages – they transform simple activities like walking into strength-training opportunities, potentially increasing calorie burn, building muscle, and even improving bone density. For specific training scenarios (like my son's DIY version for soccer preparation), they serve a clear purpose. The added resistance engages stabilizing muscles and gives your cardiovascular system an extra challenge.However, my personal trainer brain can't ignore the concerning downsides. Adding weight to your frame increases strain on joints already bearing your body weight – precisely the opposite of what doctors recommend for knee and hip pain. The compression effect on the spine particularly troubles me, potentially exacerbating existing posture problems or creating new ones. For those with back issues, joint pain, or chronic injuries, weighted vests likely introduce unnecessary risks that overshadow any potential benefits.Before jumping on this trend, consider starting with minimal weight and being extremely mindful of your form and existing physical conditions. I'd love to hear your experiences – have weighted vests transformed your fitness routine or caused unexpected problems? Text me at 913-392-2877 or email [email protected] with your thoughts. Your feedback might help fellow listeners decide whether to embrace or avoid this controversial fitness accessory.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Ever feel like your life is spinning faster than a flywheel in a cycle class? That's exactly where I found myself this week, staring down an impossible schedule and wondering how I'd possibly make it through. Sometimes the universe throws us into the deep end – literally, in my case.This episode centers around a powerful affirmation that's become my lifeline: "I choose joy, even in the busy." Between teaching extra classes and facing my first-ever cycle instruction (despite having zero experience!), I've been reminded of the beautiful chaos that comes with growth. I share my hilarious water aerobics story from years ago – standing poolside with a room full of expectant faces, making up moves on the spot while my hair wilted in the humidity. What began as terrifying became something I now love teaching.There's something magical about showing up imperfectly rather than not showing up at all. When life gives you a schedule that feels impossible or throws you into something you're not ready for, remember that your presence matters more than your perfection. Taking deep breaths, moving one step at a time, and finding moments of joy even in overwhelm – that's where resilience grows. If your week looks like mine – jam-packed and a little intimidating – know that you're not alone, and you've absolutely got this.Have you faced a similar situation where you had to dive into something new without preparation? Share your story in the comments – I'd love to hear how you navigated your own unexpected challenges!Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Could a supplement commonly associated with bodybuilders actually be a game-changer for women's health? My journey with creatine began with skepticism when my son started using it years ago. Like many, I dismissed it as just another "gym bro" supplement meant for bulking up—until a conversation with my chiropractor completely changed my perspective.The turning point came when he mentioned research showing creatine's benefits for menopausal and postmenopausal women, particularly for easing symptoms of anxiety and depression. This revelation inspired me to try it myself, and the results were subtle but significant: improved recovery time, increased strength during workouts, higher energy levels, and possibly even more stable moods. But what truly convinced me wasn't taking it—it was stopping. When I discontinued use, the differences became starkly apparent, and I realized how much this supplement had been quietly supporting my wellness journey.Creatine works like a backup battery for both muscles and brain, replenishing energy during intense physical and mental activity. Beyond the gym, it shows promise for brain health by supporting memory, focus, and processing speed, with some research suggesting it may help protect against cognitive decline. For women navigating hormonal transitions, this extra energy support can translate to steadier moods and reduced anxiety. As one of the most extensively studied supplements with an excellent safety profile, creatine deserves consideration beyond its traditional reputation. Whether you're looking to maintain muscle mass as you age, support brain function, or simply recover faster from your workouts, this versatile supplement might be worth a second look. Have you tried creatine? I'd love to hear about your experience—text me at 913-392-2877 or email [email protected] with your thoughts!Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

"I am capable, I am strong, and I trust myself to handle whatever comes my way." This powerful affirmation anchors our discussion about finding stability in chaotic times through the practice of consistency.Life rarely offers perfect balance. Right now, I'm juggling multiple full-time positions while dealing with technical difficulties (still recording on my phone until I can fix my laptop!), yet maintaining certain consistent habits has become my lifeline. Professional athletes serve as the perfect example - their lives aren't "balanced" by traditional standards, but their unwavering consistency in training, nutrition, and recovery creates their extraordinary results.When everything feels overwhelming, identifying your non-negotiables becomes crucial. Your workout doesn't need to be an hour long; even 10 minutes of movement counts. Your meals don't need to be perfect; simply including protein and fiber consistently makes a tremendous difference. These small but reliable actions create touchpoints of stability throughout your day.The invitation this week is simple but profound: identify where you can maintain consistency, even when life feels completely out of balance. What small actions can you commit to that will ground you and help your future self? Remember - consistency isn't about perfection; it's about showing up for yourself repeatedly, especially when it's difficult. You are capable, you are strong, and you can trust yourself to handle whatever comes your way.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Strength isn't just about lifting weights—it's about building a resilient future. What if I told you that one of the most powerful tools against aging isn't found in a pill bottle or cream jar, but in the weight rack at your gym?The science is clear: starting around age 30, we naturally lose 3-8% of our muscle mass every decade, with that loss accelerating dramatically during menopause. This muscle loss doesn't just affect how we look—it fundamentally changes our metabolism, energy levels, and even our bone density. As estrogen levels drop, our bones become more vulnerable, putting us at increased risk for fractures and limiting our independence.But here's the empowering truth: when you lift heavier weights, you're sending crucial signals throughout your body. Each rep tells your cells "we still need strength here!" Your bones respond by maintaining and even increasing their density. Your muscles adapt by preserving their tissue. And something magical happens to your mind too—you start believing in your capacity to do hard things, not just in the gym, but in every aspect of life.The most persistent myth I hear? "I don't want to bulk up." Let me reassure you: if building significant muscle were that easy, every person at the gym would look like a bodybuilder! Without specific hormone profiles and extreme dedication, women simply don't develop bulky muscles from regular strength training. What you will develop is functional strength that serves you daily—from carrying groceries to opening stubborn jars to traveling without worry.Ready to transform your relationship with strength? Start where you are—with body weight exercises, resistance bands, or light weights—focusing first on form, then gradually increasing the challenge. Compound movements like squats and deadlifts give you the most efficient results, while proper recovery through sleep, protein, and hydration ensures your body can adapt and grow stronger.Your future self is waiting to thank you for the strength you build today. Connect with me on Instagram, Facebook, or email [email protected] to learn about our upcoming Healthy Body Challenge and retreats designed specifically for women ready to embrace their strength at any age!Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Life comes at us in seasons - sometimes expected, sometimes catching us completely off guard. When my laptop died recently (amid other life changes), it got me thinking about how we constantly adapt to shifting circumstances, whether by choice or necessity.Have you noticed how your preferences naturally evolve over time? My husband Dave started his wine journey with super-sweet apple wine and refused anything that wasn't ice-cold. Fast forward to today, and he exclusively enjoys dry reds with high tannins that create that distinctive pucker sensation! This transformation happened organically as he experienced more options and developed his palate. The same pattern appears in our fitness journeys - moving from circuit training to HIIT to strength training as we discover what truly resonates in each phase of life.As a personal trainer for over two decades, I've been blessed with incredible long-term client relationships. But the ultimate goal isn't keeping people dependent on instructors forever. We want to equip you with knowledge and skills to customize your fitness journey independently. Each instructor offers unique verbal cues and teaching approaches that might click differently for different people. I can't count how many times clients have excitedly shared "new" insights from another instructor that I've actually been telling them for years! It finally resonated when delivered through a fresh perspective.Our bodies also respond differently to training throughout the year. Understanding your Ayurvedic dosha constitution (vata, pitta, or kapha) can provide valuable insights into optimizing your routines based on seasonal changes. Whatever season you're in - whether taking a break or ramping up your efforts - embrace it fully and trust that each phase serves its purpose in your ongoing evolution. What season are you experiencing right now, and how are you adapting to it? Share your thoughts or join the conversation!Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Ever wondered what's actually in your "natural" skincare products? That question led me to today's fascinating conversation with Cynthia Maddock, founder of Madd House Hill, who creates genuinely natural goat milk skincare from her own farm.What began as a humble side hustle to earn pocket money for her college-bound daughter has evolved into a thriving business built on transparency and quality. Cynthia breaks down why not all "natural" or even "goat milk" products live up to their labels, revealing how many commercial brands use synthetic bases or artificial ingredients despite their clean marketing. By contrast, her products use real goat milk from her family's 15-year goat-raising experience, therapeutic-grade essential oils instead of lab-created fragrances, and premium ingredients like olive oil rather than cheaper alternatives.The star of her product line? An ingenious all-natural insect repellent combining nine essential oils that both repels bugs and moisturizes skin—perfect for children and sensitive skin since it doesn't require washing off like chemical alternatives. We also discuss how goat milk products offer remarkable benefits for conditions like eczema and psoriasis, with many customers finding they don't even need lotion after using her soap. As Cynthia wisely notes, "What you put ON your body is just as important as what you put IN it," reminding us that our skin absorbs whatever we apply.Ready to experience the difference of truly natural skincare? Visit maddhousehill.com and use code spandexandwine10 for 10% off your order. Your skin—and the environment—will thank you!Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Cellular regeneration might sound like science fiction, but it's happening in your body right this minute. Your skin completely renews every month, your gut lining rebuilds every few days, and your red blood cells are replaced every season. You are literally not the same person you were a month ago!But here's where things get interesting: the quality of this amazing renewal process depends largely on your gut health. When Robin talks about being "geeky" about cellular regeneration, she's uncovering the hidden connection between gut function and how well your body rebuilds itself. A compromised gut means compromised cellular regeneration, which manifests as fatigue, slow healing, and that frustrating feeling that your energy just won't kick into high gear.The podcast breaks down three critical connections between gut health and regeneration: nutrient absorption (providing quality building blocks for new cells), reduced inflammation (allowing your body to focus on repair instead of firefighting), and efficient detoxification (especially important for those who enjoy the "wine" part of Spandex and Wine!). These foundational elements determine how well you bounce back from workouts, how vibrant your skin looks, and your overall energy levels. Robin also shares details about upcoming opportunities to improve your gut health, including a three-day nutritionally supported fast and a free September salad challenge to build veggie-eating habits. Want to glow from within, recover faster, and feel energized? It starts with gut health and cellular regeneration.Pour something in your glass that makes you happy and join our community! Text SALAD to 913-392-2877 or email [email protected] to participate in our challenges. Follow the podcast, leave a review, and join our Facebook group by searching "Spandex Wine" to connect with others on this balanced wellness journey.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com

Ever feel like you're juggling too many balls at once? You're not alone. In this raw and candid conversation, I open up about my current struggle with balance while navigating a new job alongside managing my fitness studio, recording this podcast, and showing up for clients. The truth? My balance is completely out of whack right now.We often picture balance as this perfect, calm state where everything fits neatly into place. But that's not reality. Balance isn't about perfection—it's about going with the flow and trusting that even when life feels wobbly, it's temporary. For control freaks like me, this is particularly challenging! Seasons of change inevitably bring chaos before clarity, and that's exactly where I find myself.Rather than fighting against this imbalance, I've discovered unexpected joy in becoming a student again. As a fitness trainer, I spend significant mental energy planning workouts for others. But recently, I've been walking into classes and simply following along—no planning, no responsibility—just moving and enjoying the ride. This mental break has been transformative, allowing me to get lost in the moment while still maintaining my morning and evening rituals that keep me grounded.If you're feeling overwhelmed or stretched thin, perhaps this is your sign to find spaces where you can simply show up and let someone else guide you. Whether it's yoga, strength training, or dance, allow yourself to be the student. Let go of the need to plan or be perfect. Just move and enjoy the experience. After all, sometimes the most balanced thing we can do is acknowledge the imbalance and give ourselves permission to be messy.Pour something in your glass that makes you happy and remember: perfection isn't the goal—progress and presence are. I'd love to hear what topics and guests you'd like featured on future episodes! Reach out anytime at [email protected] or text me at 913-392-2877.Support the showThanks so much for listening! Get all the info here: LinkTreeInstagram & Facebook: @spandexandwineWeb Site: www.spandexandwine.com