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The Red Arrow Health & Wellness Podcast

Husband and wife team of Marco & Jessica co-host weekly episodes for Red Arrow Health & Wellness, a virtual fitness club. Listen as they have a drink and discuss the ups and downs of weight loss, fitness, coaching, and life with four young children. Episodes also include updates on the Red Arrow Challenge, a virtual multi-sport competition that incorporate running, walking, biking, swimming, paddling, skiing, skating, and hockey all into one. With advanced degrees in behavioral psychology and a love for triathlons, aquabikes, and fun races, Marco and Jessica offer unique perspectives on the topics they discuss.

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EP0073: Jessica the Behavior Analyst

Jessica is a Board Certified Behavior Analyst. But what does that mean? What does she do all day? What type of clients does she work with? What does she do with them and how does she do it? Where does she do it? Who are her coworkers and what other kinds of professionals does she collaborate with? What kinds of challenges does she face on a regular basis? What does a day at work look like? This week our co-hosts dive into the professional side of Jessica the Behavior Analyst. Along the way the conversation also touches on tubing, saving turtles, spandex & butt pads at the grocery store, gunpowder & milkshakes, fencing, crepes, and a big week of summer hockey.

1hr 19mins

26 Jul 2021

Rank #1

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EP0072: Welcome to Costco... I Love You

Hi ho, hi ho, it's off to Costco we go... and then we're heading home to record a podcast. Well, something like that. In this episode co-hosts Marco & Jessica recap a trip to the big box store to replenish the family groceries, with particular focus on shopping for those on a low carb diet (e.g. keto, paleo). What were the great low carb finds, and what left them feeling just meh? The pair breaks it all down, to include the price, quantity per package, and nutrient macros for each find. And before signing off, they discuss an extra stop on the shopping adventure for a few bonus low carb friendly finds. 

1hr 8mins

19 Jul 2021

Rank #2

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EP0071: Listeners Want To Know II, part 2

You asked, we answered. Back with a new pile of questions from listeners and followers, special guest host "Kid-1" once again takes the show's reins to interview Marco and Jessica. This marathon recording session was so big we broke it into two episodes. Picking up from where Episode 70 left off, this episode covers questions related to: Hockey Photography Food & Beverage Miscellaneous What is it like to be the parent of a hockey goalie? How do you handle the 'hockey smell?' When is Jessica going to give in and start playing hockey? Best advice for new (amateur) photographers? Favorite app for editing pictures on your phone? Favorite gin? How was the butter flight? Favorite drinking story? Side effects of losing weight that no one talks about? Where do you get those crazy suits? Why live in Michigan? Marco and Jessica answer these and much, much more... as well as a shoutout to the final set of Red Arrow Challenge (RAC) champions.

1hr 17mins

12 Jul 2021

Rank #3

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EP0070: Listeners Want To Know II, part 1

You asked, we answered. Back with a new pile of questions from listeners and followers, special guest host "Kid-1" once again takes the show's reins to interview Marco and Jessica. This marathon recording session was so big we broke it into two episodes. Up first, questions related to: Podcasting Running, Swimming, & Biking Parenting & Family What do our regular hosts have planned for their podcast? What are their race preferences? Most painful injury? Best cycling beer? Summertime bedtimes for the kids? Biggest worry as an autism parent? Marco and Jessica answer these and much, much more!

1hr 21mins

12 Jul 2021

Rank #4

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EP0069: Nice Genes!

It's our DNA episode! This week co-hosts Marco & Jessica discuss using DNA testing as a tool for identifying potential hurdles in your weightloss transformation and/or fitness journey. In addition to their philosophy on DNA's role in health and wellness, they share highlights of their personal test results in the areas of ancestry, health predisposition, carrier status, inherited traits, physical features, and behavior predictions. Along the way the discussion touches on old time hockey, Kid-1's inaugural ride with the Pachyderm Pedalers, tacos & wine, another beer league appearance by 'McBackup' the hockey goalie, a low carb Thai basil mojito, the second-to-last set of Red Arrow Challenge (RAC) champions, and more!

1hr 28mins

5 Jul 2021

Rank #5

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EP0068: Continuous Improvement Process

Perfection is a destination that is often impossible to reach, but the path to perfection is a journey we can all enjoy embarking upon. In this quasi-follow-up to episode 17 ('Building Your Performance Plan'), co-hosts Marco & Jessica dive into that journey; the continuous improvement process. As behavior analysts and self-described 'data nerds' they apply it to all aspects of their personal and professional lives, and in this episode they discuss applications in coaching, their personal performance plans (health/fitness), work with clients, and even their family's educations. Along the way they also touch on the official end of a family adventure over 3 decades in the making, Jessica's Father's Day surprise, Michigan whiskey cocktails, yakitori, the unexpected tiki hut discovery at a baseball game, Jessica's misadventures with her unmentionables, an extra special Red Arrow Challenge (RAC) update, and more!

1hr 55mins

28 Jun 2021

Rank #6

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EP0067: Super Father's Day Special

Father's Day weekend AND beautiful weather? The thought of taking the week of from recording + editing a podcast crossed our minds, but instead we opted for this short-but-sweet special edition. This week co-hosts Marco & Jessica experiment with infusing barrel aged smoke into a bourbon with a kit from The Crafty Cocktail, discuss a *super* easy hands-on (and foot-on) craft, and give a shoutout to the latest round of Red Arrow Challenge (RAC) champions.

19mins

21 Jun 2021

Rank #7

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EP0066: Taco Talk

Hungry? Let's taco 'bout it. This week co-hosts Marco & Jessica present a taco-themed special with 8 low carb (keto-friendly, paleo-friendly, etc) variations on this versatile culinary treat. Paired with each round of recipes are 'taco tales' to help cleanse the mental palate  between courses. Along the way conversation touches on a flaming parking lot, a spider invasion, shout out to the MHSAA Track & Field State Finals, workday wardrobe changes, teeny tiny cacti, the new hockey season, and the most recent set of Red Arrow Challenge (RAC) champions. As Jess sips on her wine, Marco gives a tap of the stick for the gift of two tasty Michigan-made whiskeys.

1hr 23mins

14 Jun 2021

Rank #8

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EP0065: Summer Cocktails II

It's (unofficially) summer! This week Marco & Jessica take the show on the road, so to speak, opting to record around the family fire pit. And if recording outdoors in close proximity to open flames didn't up the degree of difficulty enough, add to the mix their four kids busily making s'mores. Kick back and enjoy this follow-up to episode 13, as our co-hosts share a new set of low carb (i.e. keto-friendly, paleo-friendly) cocktail recipes perfect for sipping on those lazy summer afternoons and beautiful summer nights. To pair perfectly with the adult beverages, or perhaps just to keep the kids busy while you mix another batch, Marco & Jess also share their favorite summer time games for picnics, tailgates, or good ol' fashioned backyard family fun. Along the way conversation touches on "the dude," French wieners, and the latest set of Red Arrow Challenge (RAC) champions.

48mins

7 Jun 2021

Rank #9

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EP0064: The Dirty on Getting Clean

Soap. It gets you clean. Okay, there is a little more to it. Bath or shower? Hot or cold? How long? How frequently? What kind of soap? Co-hosts Marco and Jessica dive in and break it all down, along with their advice for scrubbing up after a race and their top tips for Color Run clean-up. In addition to all the dirty talk/cleanliness chat, the conversation includes a recap on the end of the Spring ice hockey season, Marco uncorks a bottle of Jefferson Ocean from Voyage 20, Jessica tests out a mango margarita cocktail bomb, and our hosts give the usual shoutout to the latest set of Red Arrow Challenge (RAC) champions. Be sure to stick around until the very end to hear about a culinary "treat" sent in via text during the recording of this episode.

1hr 2mins

31 May 2021

Rank #10