Spandex & Wine

How Community Quietly Powers Your Health And Happiness

Toys for Tots Cornhole Tournament: CLICK HERE [https://facebook.com/events/s/toys-for-tots-cornhole-tournam/1476832830094718/] or reach out to me at info@spandexandwine.com or text 913-392-2877 The smallest gestures can transform a day—and your health. A friend who shows up early to cover your class. A circle of women who debate a book, laugh too loud, and hold space when life feels heavy. A cornhole league where strangers become teammates and a Saturday turns into service for Toys for Tots. This is where wellness breathes: in the ordinary moments that make you feel seen, steady, and part of something. We share a whirlwind morning that could have unraveled, saved by a quiet act of kindness that reset the tone. From there, we sink into the joy and honesty of book club—how thoughtful disagreement, shared stories, and a splash of cocktails create emotional fitness you can feel long after the night ends. Then we head to the boards with Midwest Elite Cornhole, exploring how low-pressure movement and playful competition draw people together and add purpose through a local charity fundraiser. Along the way, we connect these stories to the research: social connection supports heart health, brain health, and motivation, while isolation can drain energy and increase risk as much as smoking. If you’ve ever wondered why motivation fades when you go it alone, this conversation offers a practical reset. You’ll hear simple, repeatable ways to build community into your week—learn one name in class, chat before the warmup, say yes to girls’ night, anchor a monthly reading ritual, or join a charity event that mixes fun with meaning. Think of connection as a core habit, not an add-on: it’s preventive care for your mood, your routine, and your long-term health. Ready to turn belonging into a wellness practice? Hit follow, share this episode with someone who needs a nudge, and message us if you’re in the Kansas City area and want details on the Toys for Tots cornhole event. We’d love to meet you there and keep the circle growing. 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

Pelvic Health, Plain And Simple w/ Lindsey Graham

Your body isn’t a collection of parts, and your pelvic floor isn’t a niche topic. It’s the quiet system that shapes how you lift, run, laugh, sneeze, and recover—especially through pregnancy and postpartum. We sit down with pelvic floor physical therapist Lindsey Graham to unpack the missing education most of us never get, and we turn it into practical steps you can use right away. Lindsey shares her journey from marathon runner to C-section recovery to VBAC advocate, and why “just listen to your body” falls short without a plan. We get specific about breathwork and pressure management—360-degree rib expansion, exhaling on exertion, and how that protects you from prolapse, hernias, and hemorrhoids. We talk identity shifts for athlete moms, ditching all-or-nothing thinking, and building micro-habits that fit real life. You’ll hear how Lindsay assesses beyond the table, watching squats, lifts, and the everyday movements that reveal what the pelvic floor is actually doing. We also bust bathroom myths. Hovering over toilets every time? Not ideal. “Just-in-case” peeing before you leave the house? That can retrain your bladder to sound false alarms. Lindsey breaks down the doorknob phenomenon and walks through simple strategies to retrain urgency with calm, breath, and gradual exposure. And pelvic health isn’t just for postpartum women—it’s for anyone with a pelvis: men navigating prostate changes, athletes with tailbone pain, and people with stubborn back or hip pain that hasn’t responded to standard care. Looking for support that meets you where you are? Lindsey blends mobile visits, in-person care, and virtual coaching to make help accessible. Expect clear progressions, community, and a whole-person lens that includes movement, stress, sleep, and nutrition for bowel health. If you’re ready to feel strong, leak less, and move without fear, this conversation opens the door. Find Lindsey on social media @hormonemethodmama Enjoyed the episode? Follow Spandex and Wine, leave a 5-star review, and share it with a friend who deserves to feel amazing. Your support helps more women find the tools to rebuild with confidence. 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

Strength Through The Storm w/ Izzy Rusnak

The story opens with a diagnosis no parent wants to hear and unfolds into a masterclass on grit, hope, and everyday choices that add up. We sit down with Izzy from RustyBelle Farms to trace Rudy’s first year—from a grade four brain hemorrhage and a VP shunt to the unforgettable moment he sprinted across the living room. Along the way, Izzy shares how a crisis sparked creativity: three heartfelt books that translate complex realities for kids, celebrate faith during hard chapters, and offer practical, gut-centered guidance for feeding little ones. We dig into hydrocephalus in plain language, demystifying the shunt and the signs families should know, then shift to what parents can control at home: food, hydration, and a calm, watchful eye. Izzy explains why she delays grains due to low amylase in toddlers, how she prioritizes fats and proteins to support brain development, and why she swears by the simplest diagnostic tool most of us ignore—reading diapers for clues about fiber, iron, and fluids. If you’ve ever wondered how to make “convenience” truly healthy, her freezer-friendly meal prep, use of tallow and butter, and produce-forward plates offer an easy on-ramp. We also get real about capacity. Izzy updates us on RustyBelle Farms and how she’s scaling production to honor family time during the busy holiday season, without losing the joy of creating soaps, lotions, and candles that listeners love. It’s a grounded, generous conversation that blends neuroscience, nutrition, and farm life into a reminder that resilience isn’t a single moment—it’s a lifestyle. If this resonated, follow the show, share it with a friend who needs a dose of courage, and leave a quick review to help others find us. Your support keeps these stories—and this community—growing. “Handpicked Cowboy” https://amzn.to/47rsD27 “Cowboys Special Tool” https://amzn.to/4os126Q Cookbook https://amzn.to/4qMDmM4 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

215 Burpees For A Fun-Size Snickers? I’m Terrified Already

A cool breeze, porch lights glowing, and a bowl full of candy—Halloween can feel magical and stressful at the same time. We lean into the nostalgia of handmade costumes and neighborhood walks, then tackle the “spooky” candy math that gets tossed around this time of year. Yes, the numbers can be eye-opening, but the real transformation comes when we shift from restriction to balance and make peace with treats. I share a simple framework that actually holds up during the holiday swirl: protein and fiber first, then enjoy the extras. We walk through why lean protein supports satiety and hormones, how fiber steadies blood sugar and gut health, and how this combo reduces cravings without cutting joy. You’ll hear why the “I blew it, I’ll start Monday” mindset keeps you stuck, and how to replace it with a kinder, more effective approach: continue. One imperfect choice doesn’t define your health; your next choice does. You’ll pick up practical moves you can use tonight—eat a balanced meal before the party, keep water nearby, take an evening walk, and savor your favorite candy without turning it into a spiral. We keep the traditions we love, from driveway hangs to passing out sweets with a signature cocktail, while protecting energy and mood through small, consistent habits. The takeaway is simple and powerful: your body thrives on balance, not restriction. If this resonates, subscribe for more habit-focused health tips, share the episode with a friend who needs a Monday-free reset, and leave a quick review to help others find the show. 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 No-Nonsense Guide To Multivitamins And Real Absorption

Most people pop a daily multivitamin and hope for the best. We go deeper, showing how the form, timing, and quality of your nutrients determine what your body actually absorbs—and how that translates into steadier energy, stronger immunity, better recovery, and a clearer mood. We start with the real reasons food alone can miss the mark: soil depletion, processed convenience, and changes in digestion with age. From there, we unpack bioavailability in plain language, comparing methylated folate to folic acid and chelated minerals to cheap salts so you can stop wasting money and start fueling well. You’ll learn why vitamins A, D, E, and K need dietary fat, how to pair your multi with meals for better uptake, and which MVPs matter most for everyday performance: B vitamins for energy and stress, vitamin D and K2 for bones, vitamin C and E for antioxidants, magnesium for sleep and muscle relaxation, zinc for immune repair, and selenium for thyroid health. We also share what distinguishes a quality formula from a flashy label: active nutrient forms, transparent dosing, minimal fillers, and smart additions that support gut health and absorption. Robin explains why she’s stuck with Plexus X Factor Plus, highlighting bioavailable forms, antioxidant and phytonutrient support, and a focus on digestion, while encouraging you to choose what works for your body and to loop in your healthcare team. You’ll leave with a practical checklist to evaluate your current bottle, tips to build a consistent habit, and a reminder that real results come from patient, steady steps—not overnight promises. Ready to rethink your daily multi and feel the difference? Subscribe, share with a friend, and email info@spandexandwine.com or text 913-392-2877 for product data sheets and personalized guidance. Your small, consistent choices can power big health changes. 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