Consistency Isn’t Perfection, It’s Returning

Consistency Isn’t Perfection, It’s Returning

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 show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Your Belly Fat Struggle Might Be Blood Sugar

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 show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

When Life Feels Inside Out And You Still Show Up

Get my newsletter: CLICK HERE [https://mailchi.mp/spandexandwine/s9lr9zj5c0]  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 show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Wearing Grief w/ Mary Carlton

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 [https://wearinggrief.com/], 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: @wearinggrief Website: Wearing Grief – WearingGrief [https://wearinggrief.com/] Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Weight Loss Shots Or Natural Support

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 show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com