Spandex & Wine

Join the Healthy Body Challenge: https://square.link/u/G4D52EH9 Perfection sounds noble, but it quietly blocks progress. We explore how all-or-nothing thinking sneaks into fitness and food choices, then trade it for a saner, kinder approach that actually delivers results. From mini workouts that fit a crowded day to simple nutrition wins you can repeat anywhere, we walk through a practical blueprint for momentum you can feel by the end of the week. I share a candid story from working inside a gym yet struggling to find that “ideal” 60-minute block, and the switch that changed everything: all or something. You’ll hear why perfection creates a cycle of guilt and restarts, how to zoom out and judge your health by patterns over months, and the subtle psychology of celebrating small wins so they compound. A client case brings it home—counting two workouts as success increased consistency, energy, and confidence, without chasing extremes. We also outline flexible strategies for busy seasons and holidays: stacking short sessions, choosing balanced plates without food rules, and tracking tiny wins so the data can quiet the perfection voice. Expect clear, repeatable steps, not hacks; sustainable health comes from simple systems you can keep when life gets messy. If you’ve ever thought “I blew it, I’ll start Monday,” this conversation gives you a new script and the tools to back it up. Ready to build progress without the pressure? Tap follow to get new episodes, share this one with a friend who needs the reminder, and leave a quick review so more listeners can find practical, compassionate coaching they can use today. 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

Find Your Light Wellness [https://findyourlightwellness.com/] Healing doesn’t start with a stricter plan—it starts with feeling safe in your own skin. We sit down with Uma, a former mechanical engineer from South Africa turned yoga teacher, health coach, and energy medicine practitioner, to unpack how stored stress and survival patterns shape eating, weight, and the way we talk to our bodies. Her story moves beyond before-and-after to the quiet work of nervous system regulation, self-compassion, and presence, showing why “doing everything right” can still feel wrong when the body doesn’t feel safe. We explore the pivot from all-or-nothing to sustainable practices: chakra-informed yoga that helps release tension where it lives; breathwork that steadies cravings and mood; and mindful eating that trades punishment for nourishment. Uma shares the moments that changed her path—depression, perfectionism, emotional eating—and the tools that helped her heal from the inside out: meditation training, embodiment, and energy work. You’ll learn why tight hips can hint at creative blocks, how small boundary rituals protect your energy, and what it looks like to treat movement as medicine instead of penance. If comparison has you stuck or social feeds are stealing your joy, this conversation offers a reset rooted in science and soul. We talk about modeling self-respect for our kids, romanticizing daily wellness (yes, sparkling water in a wine glass counts), and aligning goals with values so change actually lasts. Uma also previews her upcoming book and shares how she blends coaching with energy healing to support clients through real-life stress, not around it. Ready to swap shame for self-trust and build habits that love you back? Hit follow, share this episode with a friend who needs gentleness today, and leave a quick review so more listeners can find the show. Your support helps our community grow. My website: https://findyourlightwellness.com/ [https://findyourlightwellness.com/] LinkedIn: https://www.linkedin.com/in/umashnee-naidoo [https://www.linkedin.com/in/umashnee-naidoo] TikTok: https://www.tiktok.com/@findyourlightwellness [https://www.tiktok.com/@findyourlightwellness] Instagram: https://instagram.com/find_your_light_wellness [https://instagram.com/find_your_light_wellness] YouTube: https://www.youtube.com/@Findyourlight_ [https://www.youtube.com/@Findyourlight_] 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

A smoother swing starts long before you grip the club. We unpack how true mobility—usable range of motion you can control—links to power, accuracy, and pain-free golf, and we map the exact areas most players overlook: hips, shoulders, thoracic spine, core stability, and the all-important ankles. Rather than chasing swing tips, we show how restoring rotation in the right joints and adding stability where it counts helps you load deeper, transfer energy cleanly, and repeat your mechanics under pressure. We also share what habit stacking looks like when life gets busy, previewing our Healthy Body Challenge running Oct 20–Dec 19. If holiday weight creep has tripped you up before, this eight-week structure pairs one focused habit each week with simple workouts, recipes, and optional accountability groups. Alumni get a special discount, and first-timers get a clear roadmap to finish the year stronger, not just “hold the line.” For golfers ready to move from stiff and inconsistent to fluid and powerful, we introduce our six-week Golf Mobility Course, available at the club and online. Expect week-to-week progressions, practical drills for T-spine rotation, hip IR/ER, shoulder health, wrist care, and ankle dorsiflexion, plus bite-sized stability work to lock gains in place. Whether you’re chasing extra yards or fewer aches after 18, this is the off-season window to make real change without overhauling your swing. Subscribe for more smart training, share this with a golf buddy who needs a mobility reset, and leave a quick review to help others find the show. Ready to join the challenge or the course? Message us for details and alumni pricing. 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

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! 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

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 [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