The Red Arrow Health & Wellness Podcast
EP0066: Taco Talk

EP0066: Taco Talk

June 14, 2021

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 palateĀ  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

EP0065: Summer Cocktails II

June 7, 2021

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

EP0064: The Dirty on Getting Clean

May 31, 2021

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

EP0063: Stress

May 24, 2021

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

EP0062: The Worst Episode

May 17, 2021

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

EP0061: Family Film Fest

May 10, 2021

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

EP0060: Contemplating Consequences

May 3, 2021

"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

EP0059: Dapper Derby Day

April 26, 2021

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

EP0058: Middle School Melodrama

April 19, 2021

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

EP0057: Get the Conversation Started

April 12, 2021

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

EP0056: Hockey is for Everyone

April 5, 2021

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.

EP0055: Taking Flight III - The Marriage Edition

EP0055: Taking Flight III - The Marriage Edition

March 22, 2021

It's been said that 90% of marriage is shouting "What???" from the other room. Is that really the case? This week our cohosts and old married couple Marco and Jessica do a follow-up to episode 30's bourbon and hard seltzer tastings and episode 37's rye whiskey and hard seltzer tastings. This time it's a flight of resposado tequilas followed by a flight of new, beachy hard seltzers. And in between sips, our hosts discuss marriage from the engagement period through today. They reminisce about the old days, craziness of their wedding day, melding as a couple, life with kids, changes, the best marriage advice they've received, and their top tip/life hack for making marriage work. Sit back, listen in, and enjoy.

EP0054: Spring into Action

EP0054: Spring into Action

March 15, 2021

Spring is almost here! This week our co-hosts share their top 10 tips for getting active, getting moving, and getting OUTSIDE. Whether you have been training indoors all winter or semi-hibernating, this episode will help you hit the thawing ground running. Also discussed this week are a big weekend in hockey, cocktails, the most recent set of Red Arrow Challenge (RAC) champions, and Jessica's adventures with Sailor Jerry.

EP0053: Coaching Your Kids

EP0053: Coaching Your Kids

March 8, 2021

Coaching, mentoring, and leading groups of children brings with it a special set of challenges, and when your kid (or kids) are added to the mix... well, those challenges multiple. In this episode co-hosts Jessica and Marco sit down with a low-carb bourbon old fashioned and a low-carb dirty vodka martini to discuss the ups and downs of coaching your own kids. What are the advantages, disadvantages, and pitfalls for both you and your kid? What have been their experiences with their kids? How do they handle these challenges? Oh, and if that was not enough, Kid-1, Kid-2, and Kid-3 pop in to give their two cents on working with Troop Leader Mom and Coach Dad. Be sure to stick around for Jess and Marco's top 3 takeaways for coaching your own kid, as well as shoutouts to the most recent set of champions in the Red Arrow Challenge (RAC).

EP0052: Why Tri?

EP0052: Why Tri?

March 1, 2021

"Y'all do triathlons?!?! On purpose??? But.... WHY??" After a very long week, tired co-hosts Marco & Jessica sit down with a low carb rum punch and an Alabama style whiskey to answer the most popular question they receive about one of their favorite hobbies to do together as a couple --- as well as laying out the reasons why others should join in too. They go through the popular types of multi-sport racing, common misconceptions, high lights (and low-lights) of their experiences, the type of gear they had when they started plus what they use now, and their big takeaways for the listeners. Of course it wouldn't be a Marco & Jessica style chat without a few tangents, and a few topics that popped up in this episode were falls & collisions, kayaking in Lake Michigan, phones, cooking & margarita experiments, coaching, the Tomasi Suite, phones, and living in the "nut house." They also spend a little time discussing Alabama style whiskey, as well as giving a shoutout to the latest set of Red Arrow Challenge (RAC) champions.

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