The Red Arrow Health & Wellness Podcast

EP0070: Listeners Want To Know II, part 1

You asked, we answered. Back with a new pile of questions from listeners and followers, special guest host "Kid-1" once again takes the show's reins to interview Marco and Jessica. This marathon recording session was so big we broke it into two episodes. Up first, questions related to:

1. Podcasting
2. Running, Swimming, & Biking
3. Parenting & Family

What do our regular hosts have planned for their podcast? What are their race preferences? Most painful injury? Best cycling beer? Summertime bedtimes for the kids? Biggest worry as an autism parent? Marco and Jessica answer these and much, much more!

EP0069: Nice Genes!

It's our DNA episode! This week co-hosts Marco & Jessica discuss using DNA testing as a tool for identifying potential hurdles in your weightloss transformation and/or fitness journey. In addition to their philosophy on DNA's role in health and wellness, they share highlights of their personal test results in the areas of ancestry, health predisposition, carrier status, inherited traits, physical features, and behavior predictions. Along the way the discussion touches on old time hockey, Kid-1's inaugural ride with the Pachyderm Pedalers, tacos & wine, another beer league appearance by 'McBackup' the hockey goalie, a low carb Thai basil mojito, the second-to-last set of Red Arrow Challenge (RAC) champions, and more!

EP0068: Continuous Improvement Process

Perfection is a destination that is often impossible to reach, but the path to perfection is a journey we can all enjoy embarking upon. In this quasi-follow-up to episode 17 ('Building Your Performance Plan'), co-hosts Marco & Jessica dive into that journey; the continuous improvement process. As behavior analysts and self-described 'data nerds' they apply it to all aspects of their personal and professional lives, and in this episode they discuss applications in coaching, their personal performance plans (health/fitness), work with clients, and even their family's educations. Along the way they also touch on the official end of a family adventure over 3 decades in the making, Jessica's Father's Day surprise, Michigan whiskey cocktails, yakitori, the unexpected tiki hut discovery at a baseball game, Jessica's misadventures with her unmentionables, an extra special Red Arrow Challenge (RAC) update, and more!

EP0067: Super Father's Day Special

Father's Day weekend AND beautiful weather? The thought of taking the week of from recording + editing a podcast crossed our minds, but instead we opted for this short-but-sweet special edition. This week co-hosts Marco & Jessica experiment with infusing barrel aged smoke into a bourbon with a kit from The Crafty Cocktail, discuss a *super* easy hands-on (and foot-on) craft, and give a shoutout to the latest round of Red Arrow Challenge (RAC) champions.

EP0066: Taco Talk

Hungry? Let's taco 'bout it. This week co-hosts Marco & Jessica present a taco-themed special with 8 low carb (keto-friendly, paleo-friendly, etc) variations on this versatile culinary treat. Paired with each round of recipes are 'taco tales' to help cleanse the mental palate  between courses. Along the way conversation touches on a flaming parking lot, a spider invasion, shout out to the MHSAA Track & Field State Finals, workday wardrobe changes, teeny tiny cacti, the new hockey season, and the most recent set of Red Arrow Challenge (RAC) champions. As Jess sips on her wine, Marco gives a tap of the stick for the gift of two tasty Michigan-made whiskeys.

EP0065: Summer Cocktails II

It's (unofficially) summer! This week Marco & Jessica take the show on the road, so to speak, opting to record around the family fire pit. And if recording outdoors in close proximity to open flames didn't up the degree of difficulty enough, add to the mix their four kids busily making s'mores. Kick back and enjoy this follow-up to episode 13, as our co-hosts share a new set of low carb (i.e. keto-friendly, paleo-friendly) cocktail recipes perfect for sipping on those lazy summer afternoons and beautiful summer nights. To pair perfectly with the adult beverages, or perhaps just to keep the kids busy while you mix another batch, Marco & Jess also share their favorite summer time games for picnics, tailgates, or good ol' fashioned backyard family fun. Along the way conversation touches on "the dude," French wieners, and the latest set of Red Arrow Challenge (RAC) champions.

EP0064: The Dirty on Getting Clean

Soap. It gets you clean. Okay, there is a little more to it. Bath or shower? Hot or cold? How long? How frequently? What kind of soap? Co-hosts Marco and Jessica dive in and break it all down, along with their advice for scrubbing up after a race and their top tips for Color Run clean-up. In addition to all the dirty talk/cleanliness chat, the conversation includes a recap on the end of the Spring ice hockey season, Marco uncorks a bottle of Jefferson Ocean from Voyage 20, Jessica tests out a mango margarita cocktail bomb, and our hosts give the usual shoutout to the latest set of Red Arrow Challenge (RAC) champions. Be sure to stick around until the very end to hear about a culinary "treat" sent in via text during the recording of this episode.

EP0063: Stress

Stress. A little is normal. Too little is bad for you. Too much will kill you. So what should you do? This week co-hosts Marco & Jessica discuss stress - what is it, what does it do to you, what causes it, and their top tips for dealing with it. Along the way, the discussion touches on hockey (of course), girl scouts, and the latest set of Red Arrow Challenge (RAC) champions.

EP0062: The Worst Episode

Had a bad day? Need to hear about something worse to help cheer you up? We have an episode for that! Inspired by Marco's philosophy of "plan for the worst, hope for the best," our co-hosts used a list of 'worsts' as launching points for stories of their less-than-stellar experiences. Worst job, worst coach, worst race experience, worst marriage advice, worst cocktail... and more! This should be one of the best, if not the best 'worst' episode you've ever heard. And, in addition to all the 'worsts,' discussion touches on Jessica's 40th birthday, a low carb (keto-friendly) Bubbly Bloody Mary recipe, hockey planning, a bucket of bunnies, the latest set of Red Arrow Challenge (RAC) champions, and more!

EP0061: Family Film Fest

LIGHTS! CAMERA! ACTION! Introducing our movie night episode. This week our co-hosts and armchair cinephiles discuss fun for the whole family, from films to film-related activities to bring out the most in the experience. After a nostalgic run through their childhood movie experiences, both in the theater and at home, they dive into how they view films has evolved over time and how that now translates into movie night with their own kids. Results of a movie night survey provided to Kid-1, Kid-2, Kid-3, and Kid-4 are shared, listing their favorite live-action films, favorite animated films, pictures they most want to see, and their favorite snacks. Along the way through this family movie night journey, discussion touches on an the motion of the ocean, a cocktail from Jessica, the Red Arrow Challenge (RAC), the outcome of episode 60's coaching cliffhanger, and more.

EP0060: Contemplating Consequences

"Actions have consequences." We have all heard that expression, but what does it really mean? How does it apply to fitness, training, and self-management? How are some consequences different from others and what effects do they have on future behaviors? Co-hosts Marco and Jessica continue their series of conversations related to behavior, training, and performance programs by starting to break it down in an approachable manner that isn't filled with technical jargon. Along the way they touch on hockey, senior photo season, and the latest set of champions in the Red Arrow Challenge (RAC).

EP0059: Dapper Derby Day

Hats. Horses. Hors d'oeuvres. Oh my! Just in time for the annual springtime tradition, co-hosts Marco & Jessica share their essential tips to have a dapper Derby Day of your own. Listen in to learn the lingo, get tips on games and attire, and pick up their top 5 tips for a successful Kentucky Derby party. And of course Derby Day would not be complete without food & cocktails (or mocktails). Our hosts share an array of low carb takes on the Derby classics. Along the way the discussion also hits on Marco's reaction to his second vaccine dose, tales from adult hockey, and "day drinking." Plenty for all to enjoy, as well as a shoutout to the most recent set of Red Arrow Challenge (RAC) champions.

EP0058: Middle School Melodrama

Group dynamics in adulthood, whether in professional settings, social circles, or athletic teams, often develop into something that more closely resemble what we experienced in junior high school than what would be expected from a more mature collection of individuals. To highlight the origins and parallels of such social interactions, special guest co-host Kid-1 steps up to the mic to share her stories from school. Whether you tune in to compare/contrast your adult interactions with those a current 6th grader, reminisce about the 'good old days', or to catch up on the latest middle school news, this is an episode you won't want to miss. And, of course, before we go there's a shoutout to the most recent set of Red Arrow Challenge (RAC) champions.

EP0057: Get the Conversation Started

Communication is the cornerstone of healthy relationships. Professional relationships, personal relationships, parent-teacher relationships, teacher-student relationships, coach-athlete relationships, parent-kid relationships, friendships, relationships between significant others... you name it. This week co-hosts Marco & Jessica shift gears from athletics, physical fitness, parenting, etc to engage in a fun take on verbal behavior. More specifically, they grab a couple sets of table topic cards and, with a little help from Siri, open the door for an enlightening and entertaining exchange covering a wide range of subjects. Listen in, enjoy, and be sure to stick around to the end when we give a shoutout to the latest set of Red Arrow Challenge (RAC) champions.

EP0056: Hockey is for Everyone

Hockey is for everyone. Seriously. Everyone. Whether you're a vertically challenge (i.e. short) player, a player resuming play later in life, a player with special needs, a female player in a male-dominated community, or a current fan and potential future player with questionable skating skills, hockey is for you. Friendship, comradery, character development, cardio, motor skill development, cathartic release... hockey offers it all. This week our hosts celebrate over one year of podcasting by being joined by their kids for a super sized episode to discuss the family's favorite sport. And if you are not a hockey fan, fear not! The discussion also touches on the COVID vaccine, the draft, Animal House, autism, the past two weeks of Red Arrow Challenge (RAC) champions, and more.