The Red Arrow Health & Wellness Podcast

EP0025: Keeping the Spark Alive

Launching a program to reach your goals (exercise, diet, studying, relationship, work, etc) is one thing, but will it last? Judging by the success rate of most New Years Resolutions... no. So how to you keep the spark alive? How do you reignite the fire? What do you do to avoid being like all the other failed attempts at change? Marco & Jess discuss from the perspective of two behavioral psychologists (and one athletic coach). They also highlight this week's Red Arrow Challenge champions.

EP0024: Coping with Stress, Anxiety, Frustration, and Anger

Everyday life has its ups and downs, with circumstances related to COVID-19 increasing the frequency and magnitude of the "downs" recently. This sets the stage for situations eliciting stress, anxiety, frustration, disappointment, and anger. In this episode Marco and Jessica discuss healthy methods of coping with these feelings while sharing some of the frustrations, disappointments, and stresses of their current week. Before they go, they also give a shoutout to all of the champions for the 16th week of the Red Arrow Challenge.

EP0023: Racing into Fall Sports

Marco and Jessica once again take the show on the road, and this time are joined by three young ladies to discuss running, cross country, track, training, snacks, leadership, and whatever else came up during the conversation. With the 2020 cross country season just around the corner, this week's guests (all high school cross country runners) even spend a little time previewing the season, the competition, and the challenges ahead. Whether you are an elementary age runner, middle school runner, high school runner, adult just getting into running, or someone reminiscing over their glory days as a runner, this episode is perfect for you. At the end of the episode Marco and Jess recap the champions for the Red Arrow Challenge's 15th week of competition.

EP0022: Athlete Power Snacks (Nut-Free Edition)

Athletes need to fuel their bodies to perform at their peak. After training or competing at their best, those bodies need to be refueled. This week we present twelve healthy snacks perfect for athletes on the go. All are easy, nut-free, and travel well, whether you are spending the day competing at an ice rink or in a field for a cross country meet. And to make things interesting, Marco and Jessica invited their four kids to taste-test and rate samples of every item, all while the microphones are recording. Stay tuned all the way to the end of the episode for an update on the latest set of Red Arrow Challenge champions. 

EP0021: Parenting in the Time of COVID

Four months into the COVID-19 pandemic, our kids have made the adjustment to e-learning/homeschooling, finished the academic year, and are now midway through an atypical summer vacation. With a new school year on the horizon, Marco and Jess sit down with friends Holly and Jeremy for a roundtable discussion on parenting in the time of COVID. They dive into the challenges, successes, failures, emotions, coping strategies, and impact on diet and exercise, as well as a discussion on the outlook for the coming months. An update on the most recent batch of Red Arrow Challenge champions is also included.

EP0020: Ciders & Cycling

For their twentieth episode, Marco and Jessica decided to try something new: they packed up their equipment to take the show on the road. This week they recorded from Peat's Cider Social in Stevensville, Michigan. While sipping on craft ciders, Liz Martin of Bike Buchanan and Greg Collins of the Pachyderm Pedalers chat with the hosts about their respective groups, the biking community in Southwest Michigan, and cycling in general. Dan Peat, co-owner of Peat's Cider and Peat's Cider Social, joins the group to discuss craft cider, the metamorphosis of the former Lakeshore Lanes bowling alley into Peat's Cider Social, and the challenges of launching a new spot on the craft beverage scene right as COVID-19 appears. This episode also includes an announcement of the completed updates to the Red Arrow Challenge, as well as the most recent set of champions.

EP0019: Getting in the Groove (& Staying There)

Providing more details and further tips for success, Marco and Jess dive into establishing habits to help make your plans easier when it comes to improving your health, fitness, nutrition, and life in general. The episode includes the latest edition of kid meal, this week's round of Red Arrow Challenge champions, and a discussion of the current state of affairs in Michigan in regards to COVID-19 and sports (specifically, Track & Field, Cross Country, and Hockey). You'll want to stick around until the end for announcements on upcoming episodes, website updates, and planned changes to the Red Arrow Challenge (spoiler alert: it's about to become free).

EP0018: Let's Do Lunch

This week Marco & Jess each share 10 low carb lunches (e.g. keto-friendly, paleo, Atkins) that are great whether you are in the office, working from home, or just looking for a good midday meal on the go. As a bonus they tangle in a hot dog challenge (aka "The Wienie War"), each putting up two low carb variations of the classic all-American dish for a taste test. Of course the episode would not be complete without a recap of the week, their workout ups & downs, the latest edition of kid meal, and an update of the latest set of Red Arrow Challenge champions.

EP0017: Building Your Performance Plan

In this supersized episode, Marco and Jess lay out the basic seven-step blueprint for designing your own performance plan along with pro tips for increasing your probability of success. In addition, they discuss social stresses related to the current phase of life in the age of COVID-19 (i.e. the easing of restrictions and how various groups of friends are handling it), chat about the family camping adventure and this week's edition of kid meal (camping edition), and update the Red Arrow Challenge champions. 

EP0016: Goal Setting Update, With a Side of Cheesecake

Kid-1 returns as Marco and Jess revisit goal setting, including a discussion on the need for tweaks and changes to stay on course for hitting targets. Kid-1 provides updates everyone on her progress towards her goals (first presented in Episode 6), and shares her recipe for low carb mini cheesecakes. This episode also includes updates on the Red Arrow Challenge and the latest installment of kid meal. 

EP0015: It's Summer... Now What?

Congratulations! You and your kids survived another school year. No more classes for a few months... but now what? How do you keep your children cognitively stimulated? How do you avoid a backwards academic slide in the autumn? What is your plan to keep them busy so that you can work, workout, or merely go to the bathroom in peace? And when it comes to generating those fun family memories the kids will look back fondly on when they're grown? What are your ideas. Stumped, especially after three months of being stuck at home due to shelter in place orders? Don't worry, we have you covered. This episode is bursting at the seams with summer activities to keep the kids happy, healthy, and stimulated for the next few months. Also included is the weekly update on our Red Arrow Challenge, as well as the latest edition of kids meal.

EP0014: Virtual Competitions

Co-hosts Marco & Jessica dive into the world of virtual competitions, sorting through the various types, their likes, dislikes, and what to look for. Discussion also includes virtual competitions during the COVID-19 crisis versus during "normal" operating conditions. In addition this episode includes an update on the Red Arrow Challenge, the latest kid meal, and excitement over the end of the school year. Summer vacation is here!

EP0013: Summer Cocktails

With Memorial Day weekend upon them, along with the unofficial kickoff to summer, our co-hosts were in the mood for cocktails. Summer cocktails to be precise. Listen in as Marco and Jess share their favorite low carb (i.e. keto-friendly) summer time cocktail recipes, perfect for sipping by the pool or lounging on the deck. They also provide updates on the Red Arrow Challenge, recap their first virtual race of the summer, and chat about e-school, Stevie Beef, and this week's kid meal.

EP0012: The Sleep Episode

The Trinity of Fitness: Diet/Nutrition + Exercise + Sleep. This week Marco and Jess focus on the third piece of the trinity by providing their top ten sleep tips, as well as help on implementing them. Of course there is also an update on the Red Arrow Challenge, the latest with Stevie Beef, discussion of their first virtual race of the year (since all in-person races are currently on hold), and the noteworthy points of life with four kids.

EP0011: A Week in the Life

A seven day snapshot of life for Marco & Jess. Day by day, a recap of their workouts, what they ate, and all the other ups and downs of life with four kids. The episode also provides updates on the Red Arrow Challenge, including the champions for Week #3.