The Red Arrow Health & Wellness Podcast

Launching a program to reach your goals (exercise, diet, studying, relationship, work, etc) is one thing, but will it last? Judging by the success rate of most New Years Resolutions... no. So how to …

Everyday life has its ups and downs, with circumstances related to COVID-19 increasing the frequency and magnitude of the "downs" recently. This sets the stage for situations eliciting stress, anxiet…

Marco and Jessica once again take the show on the road, and this time are joined by three young ladies to discuss running, cross country, track, training, snacks, leadership, and whatever else came u…

Athletes need to fuel their bodies to perform at their peak. After training or competing at their best, those bodies need to be refueled. This week we present twelve healthy snacks perfect for athlet…

Four months into the COVID-19 pandemic, our kids have made the adjustment to e-learning/homeschooling, finished the academic year, and are now midway through an atypical summer vacation. With a new s…

For their twentieth episode, Marco and Jessica decided to try something new: they packed up their equipment to take the show on the road. This week they recorded from Peat's Cider Social in Stevensvi…

Providing more details and further tips for success, Marco and Jess dive into establishing habits to help make your plans easier when it comes to improving your health, fitness, nutrition, and life i…

This week Marco & Jess each share 10 low carb lunches (e.g. keto-friendly, paleo, Atkins) that are great whether you are in the office, working from home, or just looking for a good midday meal on th…

In this supersized episode, Marco and Jess lay out the basic seven-step blueprint for designing your own performance plan along with pro tips for increasing your probability of success. In addition, …

Kid-1 returns as Marco and Jess revisit goal setting, including a discussion on the need for tweaks and changes to stay on course for hitting targets. Kid-1 provides updates everyone on her progress …

Congratulations! You and your kids survived another school year. No more classes for a few months... but now what? How do you keep your children cognitively stimulated? How do you avoid a backwards a…

Co-hosts Marco & Jessica dive into the world of virtual competitions, sorting through the various types, their likes, dislikes, and what to look for. Discussion also includes virtual competitions dur…

With Memorial Day weekend upon them, along with the unofficial kickoff to summer, our co-hosts were in the mood for cocktails. Summer cocktails to be precise. Listen in as Marco and Jess share their …

The Trinity of Fitness: Diet/Nutrition + Exercise + Sleep. This week Marco and Jess focus on the third piece of the trinity by providing their top ten sleep tips, as well as help on implementing them…

A seven day snapshot of life for Marco & Jess. Day by day, a recap of their workouts, what they ate, and all the other ups and downs of life with four kids. The episode also provides updates on the R…

A look at goal setting and training motivation led Marco & Jessica into a discussion of their favorite races/events. What are the features of the ideal race? Pet peeves? Favorite running races, triat…

By 'health & wellness' we mean both physical and mental health & wellness. In this episode Marco and Jess focus on keeping the smaller members of the family physically and mentally stimulated. Tips i…

After shedding over 125 lbs, inquiring minds want to know: What does Marco eat? Jessica takes the podcast reigns as she pokes and prods him to get the details on past and current diets, eating habits…

Spring Break! Whoooo! At home. Okay... Marco and Jessica discuss their virtual Spring Break vacation; keeping the kids entertained, providing entertainment for their friends, and keeping their diet/e…

On this bonus episode, special guest 'Kid-1' joins Marco and Jessica to discuss the Red Arrow Challenge (RAC), her top secret banana bread recipe, running, multi-sport racing, and exercise. Having ju…