Spandex & Wine – Details, episodes & analysis

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 info@spandexandwine.com or text 913-392-2877. Until next time, pour something in your glass that makes you happy!

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Web 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 show

Thanks so much for listening!
Get all the info here: LinkTree
Instagram & Facebook: @spandexandwine
Web 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 info@spandexandwine.com or text me at 913-392-2877.

Support the show

Thanks so much for listening!
Get all the info here: LinkTree
Instagram & Facebook: @spandexandwine
Web Site: www.spandexandwine.com

Childhood friends are the best! There is a common bond that is inexplicable and comforting. Today's guest, Stephanie Kice, is a friend since first grade and we share so many wonderful memories. In today's episode, she bravely shares her story relating to weight loss, GLP-1s and just fun shenanigans between the two of us and our little group of friend. A big thank you to Stephanie for being brave enough to share...I know it will be an inspiration. 

**My apologies for the internet connection & delays**

Stephanie's Podcast: https://podcasts.apple.com/us/podcast/raised-on-television/id1693092999

Support the show

Thanks so much for listening!
Get all the info here: LinkTree
Instagram & Facebook: @spandexandwine
Web Site: www.spandexandwine.com

Last summer I took an online course with Cathy Heller, host of the Abundant Ever After Podcast, to start my own podcast. I can’t begin to tell you how much I learned and made many wonderful friends. Within that group, we were assigned “podmates” to encourage each other, brainstorm and for accountability. That group has meant the world to me. They have become people I rely on and look forward to chatting with weekly. We took a break over the summer from our calls but I know we will get them going again soon. Becca Ingersoll is in my group we fondly refer to as Pod 30 (clever name because on the spreadsheet we were assigned we were group 30…haha creative geniuses at work there) and is today’s guest. She is a mom of twin boys with special needs, a writer & blogger, podcaster and retreat host. She is such a positive, caring, giving, incredible woman that I am blessed to call my friend.

Becca's Podcast: click here
Instagram: @blingersoll

Support the show

Thanks so much for listening!
Get all the info here: LinkTree
Instagram & Facebook: @spandexandwine
Web Site: www.spandexandwine.com

Remember when I said I was going to start a segment on the podcast called "Where did THAT come from?" Well, I am behind! This is a catch-up episode where you'll learn about the bottle of a wine bottle and yoga mats. I'll be sharing one each episode (when I remember haha) so we all learn together and get a bit smarter!

Thanks for listening!

Support the show

Thanks so much for listening!
Get all the info here: LinkTree
Instagram & Facebook: @spandexandwine
Web Site: www.spandexandwine.com

Such a pleasure talking with Sandy Nizzi, Mindset & Career Coach, for today's episode. Although we met for the first time during our time together, she felt like a life-long friend. Take a listen to hear her talk about her life's work helping women identify their life passions to help them live a more fulfilled life!

More about Sandy from her web site: The Well Aligned: Helping women get curious about their life passions

"Hello, my name is Sandy, and I'm a career + mindset coach.

My story began 20+ years ago working in the natural products industry. I bounced around between brands in natural products and wellness gradually working my way up the ladder into managerial positions. I love the fast pace of the industry and working in sales; however, I knew that I had much more to contribute. My true passion has always been mentoring and guiding people in the industries I love! Natural products have become how I Iive, healthy cooking and an active lifestyle. I always incorporate a healthy modality or wellness routine into my life daily.

This brings me to today, I decided to launch my career coaching business for women who wish to transition from mid-life jobs that no longer serve who they are into their soul-driven careers." 

--20+ years natural products/wellness professional

--Happen To Your Career Coach graduate

--MA Organizational Development, Roosevelt University

-Certified Passion Test Facilitator

Support the show

Thanks so much for listening!
Get all the info here: LinkTree
Instagram & Facebook: @spandexandwine
Web Site: www.spandexandwine.com

I love a good success story and especially when it is someone turning a passion into a career. On today's episode, you'll hear how Ben Budhu, co-founder of Scoreholio, and his friend did just that. By finding a way to ease the scoring of cornhole, Ben & his best friend were able to help players & organizers of the game AND quite their 9 to 5 jobs. Take a listen then get out and throw some bags!

Instagram: @scoreholio
Facebook: @scoreholio
App:  Scoreholio: Tournaments, Simplified. - Scoreholio

MIDWEST ELITE CORNHOLE: click here

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Thanks so much for listening!
Get all the info here: LinkTree
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Web Site: www.spandexandwine.com

GET SIGNED UP FOR WINE CAMP: click here

Click here to learn more about Kara & La Vie Winery in Blanco TX!

Kara Cleaver is the owner of La Vie Winery and is not new to the business world. She is quite the entrepreneur as the winery is the 4th business she has started. Her passion for crafting wine and creating unforgettable experiences for each guest is palpable in today's episode. Take a listen then please reach out if you have any questions!

Join me on my September Salad Challenge!! click here

Support the show

Thanks so much for listening!
Get all the info here: LinkTree
Instagram & Facebook: @spandexandwine
Web Site: www.spandexandwine.com

Are you confused by all the fad diets out there? Should you eat according to the carnivore diet? Or maybe all plant based? My previous two guests made claims that would support both of these options. How about a balanced diet? Want to explore this more? Join me on Sunday 9/1 to discuss the benefits of all sides.

Health Coaches:
ME - text me 913-392-2877 or email info@spandexandwine.com
Amy's episode: click here for episode 5
Morgan's episode: click here for episode 6
Bree's episode: click here for episode 28
Christine's episode: click here for episode 63

Support the show

Thanks so much for listening!
Get all the info here: LinkTree
Instagram & Facebook: @spandexandwine
Web Site: www.spandexandwine.com