Spandex & Wine

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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...

Find Your Light Wellness

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...

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 Chal...

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.
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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 th...

The fitness world is buzzing about weighted vests, but do they deserve the hype? As I see people strapping on these trendy accessories for walks, workouts, and even casual strolls through the neighborhood, I can't help but question whether the benefits outweigh the potential drawbacks.

Weighted vests certainly offer compelling advantages – they transform simple activities like walking into strength-training opportunities, potentially increasing calorie burn, building muscle, and even improving bone density. For specific training scenarios (like my son's DIY version for soccer preparation), they serve a clear purpose. The added resistance engages stabilizing muscles and gives your ca...

Ever feel like your life is spinning faster than a flywheel in a cycle class? That's exactly where I found myself this week, staring down an impossible schedule and wondering how I'd possibly make it through. Sometimes the universe throws us into the deep end – literally, in my case.

This episode centers around a powerful affirmation that's become my lifeline: "I choose joy, even in the busy." Between teaching extra classes and facing my first-ever cycle instruction (despite having zero experience!), I've been reminded of the beautiful chaos that comes with growth. I share my hilarious water ae...

Could a supplement commonly associated with bodybuilders actually be a game-changer for women's health? My journey with creatine began with skepticism when my son started using it years ago. Like many, I dismissed it as just another "gym bro" supplement meant for bulking up—until a conversation with my chiropractor completely changed my perspective.

The turning point came when he mentioned research showing creatine's benefits for menopausal and postmenopausal women, particularly for easing symptoms of anxiety and depression. This revelation inspired me to try it myself, and the results were subtle but significant: improved recovery time, increased st...

"I am capable, I am strong, and I trust myself to handle whatever comes my way." This powerful affirmation anchors our discussion about finding stability in chaotic times through the practice of consistency.

Life rarely offers perfect balance. Right now, I'm juggling multiple full-time positions while dealing with technical difficulties (still recording on my phone until I can fix my laptop!), yet maintaining certain consistent habits has become my lifeline. Professional athletes serve as the perfect example - their lives aren't "balanced" by traditional standards, but their unwavering consistency in training, nutrition, and recovery creates their extraordinary...

Strength isn't just about lifting weights—it's about building a resilient future. What if I told you that one of the most powerful tools against aging isn't found in a pill bottle or cream jar, but in the weight rack at your gym?

The science is clear: starting around age 30, we naturally lose 3-8% of our muscle mass every decade, with that loss accelerating dramatically during menopause. This muscle loss doesn't just affect how we look—it fundamentally changes our metabolism, energy levels, and even our bone density. As estrogen levels drop, our bones become more vulnerable, putt...

Life comes at us in seasons - sometimes expected, sometimes catching us completely off guard. When my laptop died recently (amid other life changes), it got me thinking about how we constantly adapt to shifting circumstances, whether by choice or necessity.

Have you noticed how your preferences naturally evolve over time? My husband Dave started his wine journey with super-sweet apple wine and refused anything that wasn't ice-cold. Fast forward to today, and he exclusively enjoys dry reds with high tannins that create that distinctive pucker sensation! This transformation happened organically as he experienced more options and...

Ever wondered what's actually in your "natural" skincare products? That question led me to today's fascinating conversation with Cynthia Maddock, founder of Madd House Hill, who creates genuinely natural goat milk skincare from her own farm.

What began as a humble side hustle to earn pocket money for her college-bound daughter has evolved into a thriving business built on transparency and quality. Cynthia breaks down why not all "natural" or even "goat milk" products live up to their labels, revealing how many commercial brands use synthetic bases or artificial ingredients despite their clean marketing. By contrast, her...

Cellular regeneration might sound like science fiction, but it's happening in your body right this minute. Your skin completely renews every month, your gut lining rebuilds every few days, and your red blood cells are replaced every season. You are literally not the same person you were a month ago!

But here's where things get interesting: the quality of this amazing renewal process depends largely on your gut health. When Robin talks about being "geeky" about cellular regeneration, she's uncovering the hidden connection between gut function and how well your body rebuilds itself. A compromised gut means...

Ever feel like you're juggling too many balls at once? You're not alone. In this raw and candid conversation, I open up about my current struggle with balance while navigating a new job alongside managing my fitness studio, recording this podcast, and showing up for clients. The truth? My balance is completely out of whack right now.

We often picture balance as this perfect, calm state where everything fits neatly into place. But that's not reality. Balance isn't about perfection—it's about going with the flow and trusting that even when life feels wobbly, it's temporary. For co...

Remember when you started a workout because you ate that cookie? Or stepped on the scale and let that number ruin your perfectly good day? It's time we talked about breaking free from this cycle of shame.

Shifting from punishment-based workouts to joyful movement is a game-changer, especially for women in our 40s, 50s, and beyond. We've spent decades believing exercise was something we did because we weren't good enough—a consequence rather than a celebration. But what if movement became an act of love instead? 

This episode explores how finding physical activities that genuinely exc...

What does it really take to heal from profound childhood trauma? Alenda Jacobson's story offers a raw, unflinching look at this journey as she shares her experience of sexual abuse from birth to age seven and the chaotic family environment that shaped her early life.

With remarkable openness, Alenda reveals how trauma taught her to constantly scan for danger, prioritize others' needs above her own, and develop an almost supernatural empathy as a survival mechanism. "I was very tuned in to everything going on around me because I was trying to predict next moves," she explains. "I...

What if the most powerful wellness tool isn't in your kitchen or gym bag, but between your ears? Dive into the fascinating science of how our thoughts shape our physical health and wellbeing. 

The numbers are shocking: we have up to 60,000 thoughts daily, with a staggering 80% being negative and 95% repetitive. That's right—we're not just thinking negative thoughts; we're thinking the same negative thoughts on repeat like a broken record. This mental pattern doesn't just stay in our heads—it shows up in our bodies, with the CDC reporting that up to 90% of doctor visits stem from stres...

Ever feel like life has rolled you up, wrung you out, and tossed you in a cart? That's exactly the stretch I've been experiencing lately—and surprisingly, I'm grateful for it. 

When my new job opportunity appeared, my first thought was about everything I'd lose: freedom, flexibility, and precious time with my grandsons. But looking deeper, I discovered what I truly needed: financial stability, structure, and new connections. The universe has a funny way of delivering exactly what we need, even when it comes in unexpected packaging. This position literally found me, not the other way around, and...

"Small steps taken daily create powerful change." This simple yet profound affirmation captures the essence of sustainable wellness, especially for women navigating their 40s, 50s, and beyond. After 23 years in the fitness industry, I've witnessed countless clients fall into the all-or-nothing trap—ambitious workout schedules and perfect meal plans that quickly become overwhelming and unsustainable.

What actually works? Those tiny, consistent actions that may seem insignificant on their own: a five-minute walk after dinner, drinking water before your morning coffee, or ensuring your lunch includes protein and fiber. When stacked day after day, these modest habits transform in...

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When one door closes, another one opens—with a perfectly chilled glass of clean crafted wine waiting for you. Mercedes Ludwig's story of resilience and reinvention in the wine industry demonstrates exactly what the Spandex and Wine podcast is all about: finding balance between healthy living and life's pleasures.

After Traveling Vineyard unexpectedly closed in December 2023, Mercedes didn't waste time mourning what was lost. Instead, she channeled her passion for wine education and community into a new venture with Scout and Cellar just on...

Ready for a fresh approach to wellness that doesn't demand perfection? Season 3 of Spandex and Wine launches with a powerful new addition to your self-care toolkit: weekly affirmations designed to transform how you speak to yourself.

After returning from co-hosting a women's retreat in Charlottesville (complete with airport adventures and unexpected Nashville bar-hopping), I'm excited to introduce our new Tuesday affirmation practice. These aren't just feel-good quotes – they're science-backed tools that rewire your brain to look for evidence supporting positive statements. When repeated consistently, affirmations interrupt harmful thought patterns and reinforce the identity you want to build.

Ever wondered what truly makes a difference in how you feel each day? During this season finale episode, I share a sneak peek of my Happiness Blueprint Workshop, revealing the four essential pillars that create a foundation for both health and happiness in our lives.

The blueprint starts with morning rituals—those crucial first moments that set the tone for everything that follows. I explain how habit stacking can effortlessly incorporate hydration, movement, and powerful affirmations into your existing routine. The science is clear: starting your day intentionally creates ripple effects that influence your entire day.

Ready for a fresh approach to wellness that doesn't sacrifice fun? Robin Hackney shares an exciting preview of what's coming in Season 3 of the Spandex and Wine podcast, revealing thoughtful changes designed to enhance your wellness journey while maintaining the show's signature balance of health and happiness.

As the podcast approaches its two-year milestone, Robin unveils her vision for Tuesday episodes that will now feature powerful affirmations paired with practical wellness tips. These positive statements are designed to shift your mindset, boost confidence, and challenge negative thought patterns—mental training that complements the physical aspects of wellness. Ea...

Ever feel like wellness advice forces you to choose between health and happiness? The Spandex and Wine podcast bridges that gap, and we're kicking things up a notch with Season 3!

After nearly two years of conversations about balanced living, host Robin Hackney reveals exciting format changes while maintaining the podcast's core mission. Tuesday episodes will transform into a powerful combination of mindset-shifting affirmations and practical wellness tips drawn from Robin's extensive experience with clients. These positive statements are designed to challenge negative thought patterns, boost confidence, and create meaningful change in listeners' lives.

Friday episodes...

Ready your wine glass and workout gear as we close the chapter on Season Two of Spandex and Wine! This special finale episode offers a heartfelt look at how this podcast journey has evolved from a simple curiosity into a thriving community focused on balanced wellness.

Robin shares a personal revelation about the connection between learning and happiness, recounting how a visit to her "voodoo doctor" chiropractor lifted her spirits not just through physical relief, but by satisfying her thirst for knowledge. This insight serves as a powerful reminder that when we're feeling stuck, sometimes the best...

What if the biggest thing holding you back isn't lack of knowledge, resources, or talent—but simply waiting to feel ready? Drawing inspiration from a sheep farmer tackling parasites head-on, this episode dives into why "start before you're ready" might just be the most powerful advice for your wellness journey.

We've all fallen victim to the myth of readiness—that someday we'll feel completely prepared, confident, and capable before taking that first step. But the truth? Most success stories begin with someone brave enough to start messy. Whether it's fitness, nutrition, business, or yes, even sheep farming, thos...

"Does anyone remember when I did the super Nana flying act off the deck?" Robin begins this episode recalling her graceful tumble that tore tendons across her foot—an injury she believes happened partly because she'd let her mobility and flexibility routine slide.

Enter Jeff Baker from The Vital Stretch in Leawood KS, a specialist in assisted stretching who's on a mission to help people understand why stretching isn't optional, especially as we age. With a background in personal training and fitness challenges like Tough Mudders, Jeff noticed a pattern: his clients kept getting injured because they fo...

Ever noticed how holidays like the 4th of July can completely throw off your wellness routine? That post-celebration sluggishness isn't a reason for guilt—it's actually the perfect opportunity for a fresh start. 

This episode explores how to flip the script on disruption, transforming those off-track moments into powerful reset buttons for your health journey. Instead of dwelling on late nights or extra treats, we focus on how those physical cues—low energy, disrupted sleep, digestive discomfort—serve as valuable reminders to check in with our fundamental needs.

Summer presents unique challenges for staying consistent with we...

Your gut health affects nearly every aspect of your wellness journey—from sleep quality and energy levels to immune function and even mood. But what if we approached gut health like tending a garden?

In this enlightening conversation, I share a fresh perspective on supporting your digestive system through the TriPlex system—a powerhouse trio that weeds, seeds, and feeds your gut microbiome for optimal health. The Bio Cleanse gently removes unwanted microorganisms, ProBio 5 introduces beneficial probiotic strains, and the Slim Pink Drink nourishes those good bacteria with essential prebiotics. This systematic approach creates a flourishing internal envi...

Ever wonder what happens when a lawyer and a music producer join forces to shake up the wine industry? Latoya Jordan and Brianna Shelko, the visionaries behind Marble Wines, are rewriting the rules of wine with purpose, passion, and a deep commitment to women's empowerment.

When Latoya found herself helping a reality TV star create a wine brand (despite him not even being a wine drinker), she discovered her own passion for the process. Having worked successfully with Brianna on previous projects, she knew exactly who to bring along on this journey. What makes their partnership extraordinary...

Ever notice how some days you just feel...off? Despite your best efforts with diet and exercise, something still feels wrong. The culprit might be hiding in plain sight—your laundry detergent, cookware, or even those lovely scented candles creating the perfect ambiance.

Welcome to a game-changing episode where we unpack ten simple swaps that can dramatically improve your health without dramatic lifestyle changes. From trading conventional cleaning products for natural alternatives to rethinking your lighting choices, each recommendation addresses hidden factors that might be sabotaging your wellness journey. 

Most importantly, these aren't extreme measures req...

Have you ever caught yourself saying, "I'll start my workout routine when things calm down" or "I'll eat healthier after vacation"? This episode tackles the hidden mindset trap that might be sabotaging your wellness journey.

What if the key to lasting habits isn't about finding more time or waiting for perfect conditions, but about fundamentally shifting how you view yourself? I explore the powerful difference between conditional thinking and identity-based thinking—a perspective shift that has transformed my own wellness journey and those of countless clients.

Conditional thinking ties your healthy habits to external circumstances: "I...

Helena Nicklin takes us through a journey of reinvention and rediscovery as she shares her path from prominent wine writer to founder of a community exploring "the art of living." As a fixture in the UK wine industry for over two decades, her story reveals both the glamour and challenges of a career where alcohol constantly arrives at your doorstep.

With refreshing candor, Helena describes her "midlife breakthrough" – the moment she and her husband decided to escape burnout by completely reimagining their lives. Their bold move to the Isle of Wight created space for something new: Flock an...

Ever wonder if what doctors call "permanent" damage could actually be reversed? Meet Vlad Rangotchev, whose journey from stroke victim to vibrant health defies medical explanation and challenges everything we think we know about nutrition.

When Vlad suffered a stroke while teaching yoga in 2012, doctors discovered not only brain damage but also a pituitary tumor and multiple autoimmune conditions. His thyroid antibodies were literally off the charts – so high the testing equipment couldn't measure them. Despite following a vegetarian diet for over 15 years, his health was deteriorating rapidly. Panic attacks lasting hours plagued him, and he was to...

Love, laughter, and lasting commitment take center stage in this heartwarming anniversary episode. For the first time in the podcast's history, host Robin Hackney convinces her husband Dave to join her behind the microphone to celebrate 36 years of marriage through stories that reveal the authentic journey of their relationship.

The couple takes listeners back to 1986, when they first met in high school study hall—Dave noticing Robin in her memorable red sweater. Their first date was prom night, though not without drama, as Dave broke another date just days before to ask Robin out. Within weeks, he bo...

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Ever peeked behind the curtain of your favorite podcast? The magic you hear through your earbuds often masks a chaotic reality of technical mishaps, awkward setups, and moments that test a host's composure to its limits.

Robin Hackney pulls back the curtain in this special episode featuring highlights from the first-ever Spandex and Wine VIP Lounge call. For those curious about the raw, unfiltered reality of podcast creation, Robin shares laugh-out-loud stories from her podcasting journey. From conducting a 45-minute interview while staring at a blank screen (when her...

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Have you ever had an injury force you to completely rethink your relationship with your body? Or felt that familiar knot of anxiety as swimsuit season approaches? You're not alone.

After my "Super Nana moment" left me with torn ligaments across the top of my foot, I found myself at a crossroads. As someone who's spent 23 years in the fitness industry, suddenly being limited in movement felt like a major blow. But this setback offered an unexpected gift – the chance to shift my perspective from frustration to appreciation for...

Dive into the fascinating world of true body awareness with Feldenkrais practitioner Peggi Honig as she reveals how reconnecting with your body's intelligence can transform your entire approach to wellness and movement.

Peggi brings decades of experience in holistic healing approaches, sharing how the Feldenkrais Method differs fundamentally from familiar practices like yoga or Pilates. "When our habits developed, they were absolutely perfect in that moment," she explains, "Don't get rid of them... but can you do it another way?" This perspective challenges our cultural fixation on pushing through pain and discomfort, suggesting instead that efficiency in...

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Dive deep into the fascinating world of gut health with dietician Elizabeth Arensberg from Grateful Gut Nutrition. This enlightening conversation reveals how your gut microbiome affects virtually every aspect of your wellbeing—from energy and digestion to mental health and immunity.

Elizabeth breaks down the critical difference between probiotics (the beneficial bacteria in your gut) and prebiotics (the fiber that feeds them), using a beautiful garden analogy that makes complex science accessible. You'll discover the emerging science of psychobiotics an...

Ever find yourself hyper-focused on one aspect of health while missing the big picture? In this eye-opening episode, I share a conversation with a client who couldn't understand why she wasn't losing weight despite meticulously counting calories. The solution wasn't about eating less—it was about eating smarter with adequate protein and fiber.

I reveal my own nutrition blind spot from years ago when I became so fixated on being vegetarian that I'd skip nutritious animal proteins while happily eating brownies because they were "technically vegetarian." This tunnel vision prevents many of us from making truly beneficial ch...