LEAP Into Wellness Podcast Network

Fit2Teach: Practical Nutrition Q&A for Teachers—Protein, Skipping Breakfast, Diet Trends, and Snacking

Kyle Pfaffenbach and LEAP intern Abby host a Fit2Teach episode focused on nutrition questions rather than a research paper, aiming to give teachers an achievable weekly action item. Kyle discusses protein needs, suggesting 1.6–2.0 g/kg/day (higher than the 0.8 g/kg RDA) for satiety and maintaining muscle, and recommends basing targets on moving about five pounds toward a goal weight. He addresses skipping breakfast, noting 12–14 hour daily fasts may have benefits but excessive fasting can risk muscle loss and make it harder to meet daily protein; he suggests prioritizing higher protein, moderated carbs, and steady fat intake. They caution against extreme “Instagram diets,” emphasizing sustainability, variety, minimally processed foods, and using “north stars” like protein goals, vegetables, limiting snacking/liquid calories, and avoiding carbs for snacks. Kyle explains frequent snacking can keep insulin elevated and hinder fat breakdown, recommends finishing dinner 90–120 minutes before bed, and connects disrupted sleep/travel (“social jet lag”) with cravings. They invite staff to use LEAP wellness testing, wearable checkout, and contact/book appointments via EOU links.

00:00 Welcome to Fit2Teach

00:59 Why Nutrition Today

02:49 Protein Needs Explained

08:39 Skipping Breakfast and Fasting

12:58 Instagram Diet Myths

18:29 Sustainable Nutrition North Stars

24:25 Meal Timing and Snacking

29:28 Habits Chrononutrition and Travel

37:42 Resources and Wrap Up

Fit to Teach 2027 Episode 1: Understanding Teacher Burnout and How to Respond

Kyle Pfaffenbach (EOU associate professor and LEAP director) and LEAP intern Abby Atkins introduce the 2027 Fit to Teach series, which weekly summarizes research and offers an achievable wellness action for teachers and school staff. They outline EOU’s partnership with La Grande School District, including lab-based wellness assessments and a wearable checkout program (e.g., continuous glucose monitors, Oura Rings, HRV monitors, continuous EKG/HRV, core temperature and sweat sensors). The featured paper is a 2022 systematic review of longitudinal studies on teacher burnout, defined as inability and unwillingness to expend necessary work effort, with dimensions of physical exhaustion, cynicism, and reduced professional efficacy. They discuss how determinants can be environmental or personal, the value of reflection, social support, and job satisfaction, and Kyle shares burnout experiences from a demanding prior job and coping tools like therapy, sleep, exercise, perspective, and breaking tasks into small steps. They invite topic requests via [email protected].

00:00 Welcome to Fit to Teach

01:00 This Week Burnout Study

02:10 LEAP Wellness Program

06:21 Why Burnout Matters

09:12 Defining Teacher Burnout

12:23 Abby Burnout Check In

15:16 Kyle Burnout Story

24:06 Control Versus Environment

33:21 Determinants Table Breakdown

37:42 Preventing Burnout Steps

47:54 Reflective Wrap Up

50:14 Next Week And Topics

From PhD to Principal Pathway: Social-Emotional Learning and the Real Work of Administration

On the La Grande School District Podcast, Brett Smith and host Scott Carpenter talk with Dr. Jess Roberts about his recent PhD completion and his current administrator licensure work during National Principal Appreciation Month. Carpenter recaps a positive teacher writing training day while Smith describes subbing in a fifth-grade class and being reminded of classroom management demands. Roberts explains his seven-year doctorate in psychology of learning and technology, focusing his dissertation on why teachers practice social-emotional learning (SEL), finding that many post-COVID teachers use SEL as self-care as much as for student benefit. The group discusses how culture-of-care efforts take years to spread, the unseen workload and isolation of administrators, and the extensive coursework and internship hours required for licensure. Roberts expects to finish his initial admin license by June, while Smith describes earning Oregon’s professional administrator license and learning district-level work.

00:00 Welcome and Introductions

00:44 A Day in the District

02:31 Why Pursue a PhD

05:22 Dissertation on SEL

09:52 Admin Life and Mentorship

12:23 Admin Licensure Hours

14:11 Brett Professional License

16:18 Behind the Scenes Leadership

25:25 Authenticity and School Culture

27:04 Principal Appreciation Closing

28:02 Final Reflections and Sign Off

Head Custodian Travis Moran on Early Mornings, Teamwork, and Caring for La Grande Middle School

On the La Grande School District podcast, hosts Brett Smith and Scott Carpenter talk with Travis Moran, head custodian at La Grande Middle School, about his role, routine, and approach to supporting students and staff. Scott shares he is visiting a third-grade class at Greenwood to teach social studies. Travis explains he has been in the job 11 years after leaving a stressful career as head chef at Mamacita’s, and notes he and his wife (also at the middle school) will celebrate 20 years of marriage. He starts at 5:30 a.m., opens rooms, turns on lights, checks prior work, and prepares for weather and events. Travis emphasizes listening to students, creating a safe environment, and the importance of custodial work in keeping schools functional, especially with new facilities like the Wildcat Center and challenges such as vandalism and maintenance for community use.

00:00 Welcome to the Podcast

00:27 Scott Heads to Third Grade

01:10 Meet Custodian Travis

02:12 Working With His Wife

02:43 From Chef to Custodian

03:22 A 5 30 AM Routine

05:20 Middle School Moments

07:50 Connecting With Kids

10:27 Why Custodians Matter

12:59 New Building New Challenges

17:05 Vandalism and Staying Calm

18:02 Appreciation and Wrap Up

Building Connections Through the Middle School Library: Clubs, Battle of the Books, and Student Support with Margaret Spence

Brett Smith and Scott Carpenter welcome La Grande Middle School librarian Margaret Spence, who shares her path from Youth in Transition liaison (McKinney-Vento) to kindergarten para, behavior interventionist, and then librarian. Spence describes expanding the library into a hub for students by launching clubs such as Chess Club, Art Club (maker-style projects), and a monthly “choose your own book” book club with a tea-party format. She restarted Oregon Battle of the Books at the middle school, leading a team to win regionals in Baker City and compete at state in Salem, finishing 11th, after securing sponsors to reduce parent costs. She also received a grant to start a drama/theater club and started a yearbook, noting time constraints as her main challenge. Spence emphasizes building relationships so students trust her, engage in reading, and have a safe after-school space with snacks.

00:00 Welcome and Introductions

00:30 Scott’s Life Updates

02:46 Margaret’s Education Path

05:30 Building Library Clubs

06:55 Battle of the Books

10:04 New Drama Club Plans

10:34 Why Clubs Matter

12:31 Growing Student Interest

14:22 Powerful Student Moments

16:14 Challenges and Time Balance

17:04 Closing Appreciation

Matt Wolcott on Teaching, Coaching, and Finishing the School Year Strong in La Grande Brett Smith and Scott Carpenter host the Turning Point Podcast with guest Matt Wolcott, a 26-year La Grande School District educator who currently teaches high school physical education and health. Wolcott discusses additional work including teaching an officiating course to recruit young officials and helping launch the district’s driver’s education program after the regional program ended, ensuring compliance with ODOT. He outlines his coaching history as a head coach in wrestling, football, and track (now in his sixth year), and talks about the challenges of balancing teaching, coaching, and family life with four children, including coaching his own kids. The conversation highlights the busy spring schedule of field trips, testing, graduation, and state events, the flexibility required to support heavily involved students, and how students’ growth and resilience keep Wolcott motivated.

00:00 Welcome and Introductions

00:25 End of Year School Rush

01:27 Meet Matt Wolcott

02:04 Teaching Roles and New Courses

02:58 Drivers Ed Program Story

04:03 Coaching Journey Across Sports

05:08 Balancing Coaching and Family

09:09 Coaching Your Own Kids

11:08 Springtime at the High School

16:13 Why Teaching Still Matters

18:36 Finish Strong Closing Thoughts

Springtime in the Front Office: A School Secretary’s Role at Island City

On a Friday morning Turning Point Podcast episode, the hosts talk with Island City head secretary Ms. Perry (with Mr. Carpenter) about her path from office administration work to stay-at-home parenting, then returning to school as a para and eventually becoming head secretary. They discuss the springtime rush in a school office, including field trips, awards, state testing, kindergarten roundup, year-end rollovers, Q files, and ordering supplies, while also planning the next school year. Mr. Carpenter describes how administrators and office staff manage overlapping school years, budgeting, staffing, negotiations, and district cuts. Ms. Perry explains the pressure of arranging substitutes, the learning curve of the role, confidentiality, supporting students and families in tough circumstances, and the importance of strong principal–secretary teamwork. They close by recognizing head secretaries across the district.

00:00 Podcast Welcome Banter

00:53 Diet Coke Ritual

01:37 Why Become Secretary

04:08 April Office Chaos

05:20 Two Years At Once

07:30 Sub Finder Pressure

09:04 Learning The Role

11:37 Confidential Heart Work

13:25 Admin Office Teamwork

16:54 Managing Stress Together

20:15 Shout Out Secretaries

21:24 Closing Thanks

Turning Point Podcast: Clarifying Essential Standards and Strengthening Tier 1 Instruction Through PLC and RTI Work Host Brett Smith and assistant superintendent Scott Carpenter of the La Grande School District are joined by fourth-grade teacher Justin and visiting Solution Tree facilitator Eric from Arizona to reflect on district training focused on RTI, PLCs, and strengthening Tier 1 instruction. Scott explains the district’s shift from feeling overwhelmed by intervening on everything to prioritizing essential standards and realigning Tier 2 supports after attending an Idaho Falls RTI conference and bringing Eric to train staff. Justin shares his transition from 12 years in kindergarten to fourth grade and highlights key takeaways on learning targets and instructional clarity. Eric emphasizes “clarity precedes competence/confidence,” prevention as best intervention, and teams as the fundamental structure of the work, noting positive cultural and academic impacts. The group discusses assessment design, reducing stress around testing and finals, and the importance of vertical alignment of essential standards across grades.

00:00 Welcome and Guests

00:37 How Training Began

01:37 Justin Teaching Journey

02:55 Eric Solution Tree Story

05:09 Key Takeaways Clarity

06:57 Buy In and Testing Stress

08:39 Prevention and Teams

10:16 Districtwide PLC Teamwork

13:23 Hope for Education

14:29 Next Steps Island City

16:06 Thanks and Wrap Up

In this episode of FIT to Teach, host Kyle Pfaffenbach (associate professor at Eastern Oregon University and director of the EOU Lab for Exercise Assessment and Performance) and LEAP intern Cole Jorgensen welcome guest Dr. Alysia Cohen (EOU health and human performance faculty member, certified athletic trainer, Olympic lifting coach, and strength and conditioning certified) to discuss resistance training across the lifespan. Cohen shares her career path through athletic training, teaching, burnout, research, and returning to EOU, with work spanning high schools, colleges, and professional sports (including rodeo). The conversation emphasizes that while training should be individualized, foundational movement principles remain similar from youth to older adults, with key distinctions around developmental milestones versus sport-performance expectations, the risks of early sport specialization, and the value of multi-sport exposure and unstructured play. Cohen highlights non-negotiables for lifting—technique and form—and explains how progression, consistency, and appropriate intensity differ by training status and age, including the importance of heavy lifting for older adults (especially women around menopause) while stressing gradual progression. They discuss practical barriers for teachers (time, resources, limited access to trainers) and strategies to improve technique independently, such as using mirrors, recording movement, and video feedback/online coaching, while noting that general fitness apps can help people move but may not deliver true strength-training overload at higher fitness levels. Cole asks about strength vs. power training (including percent 1RM concepts) and youth safety, with Cohen recommending low-load technique work pre-maturation and more intensive strength/power training post-maturation, guided by maturation rather than age. Cohen’s closing advice is to find personal meaning and enjoyment in strength training, explore resources and coaches to find a good fit, and build long-term autonomy as one’s own trainer.

00:00 Welcome to FIT to Teach + Meet the Hosts

01:01 Introducing Dr. Alysia Cohen: Why Strength Training Matters

02:45 Alysia’s Career Journey: Athletic Training to PhD & Teaching

04:53 Credentials, Coaching, and the Value of Being a Generalist

07:42 Movement Across the Lifespan: Same Basics, Individualized Progressions

10:31 Youth Sports: Milestones vs. Skill, and Why Multi-Sport Helps

13:31 Variety vs. Consistency: Building a Sustainable Exercise Routine

16:54 Repetition for Learning: How Training Changes for Youth, Athletes, and Older Adults

21:51 Rest, Play, and Recovery: Lessons for Kids and Adults

22:57 Programming for Older Adults: Start Small, Progress Smart, Train vs. Just Be Active

26:24 Getting Buy-In: Start With Movement That Feels Good

27:01 Physical Activity vs. Training: Matching Intensity to Goals

27:52 Resistance Training Across the Lifespan: The Non‑Negotiables

29:02 DIY Form Checks: Mirrors, Cues, and Video Feedback

33:01 When Technique ‘Clicks’: Building Self-Coaching Athletes

37:25 Accessible Strength Options: Apps, Classes, and the Limits of Light Weights

41:28 When Heavy Lifting Matters: Strength, Bone, and Aging (Especially Menopause)

45:45 Strength vs. Power Training for Older Adults (What’s the Difference?)

47:25 Youth Resistance Training Safety: Maturation, Loads, and Progression

50:42 Final Takeaways: Find Meaning, Enjoy the Process, and Choose the Right Coach

On a Valentine’s Day special of the Turning Point Podcast, Mr. Carpenter and Mr. Smith are joined by their wives, Julie Carpenter and Kirsten Smith, to discuss what it’s like to build a family life around careers in education. Julie shares how she once said she’d never marry an educator, then reflects on Scott’s progression from teaching to administration, the growing pains of each role, and how school events, student activities, and athletics became family time. She describes teaching piano lessons, accompanying choir, and how their daughters Megan and Kaylee felt at home in the school community, gaining confidence and considering careers in education after seeing both the challenges and the positives. Kirsten talks about always expecting to marry an educator, their experience in Texas where Brett coached and served as an assistant principal focused on discipline at a large high-poverty high school, and how being welcomed at school activities created a second family for their kids. She emphasizes that seeing the individuals behind education—along with their time, energy, and care—has increased her trust and comfort as a parent. The couples discuss coping with stressful workdays (decompressing after work, going for drives, and shifting from “principal mode” to “dad mode”), the differences between commuting time in Texas versus living close to work in La Grande, and what they appreciate about small-town life, including relationships, community support, and opportunities for kids to participate in multiple extracurriculars. The episode ends with expressions of gratitude for their spouses’ support and a closing message to the community about recognizing educators as people with families, and how community care helps retain and attract school staff.

00:00 Welcome to the Turning Point Podcast (Valentine’s Day Special setup)

00:15 Meet the guests: Scott & Brett introduce their wives

01:35 Julie Carpenter’s ‘never say never’ + life through teaching & admin roles

03:12 Kirsten Smith’s background + favorite seasons of the educator life

04:41 How education shaped family life: kids, events, and a ‘safe space’ at school

08:44 Behind-the-scenes perspective: trusting educators & why it matters

10:50 Decompressing after hard days: stories at dinner, drives, and switching modes

14:28 Why La Grande feels like home: small-town community, relationships, and opportunities

18:33 Marriage shout-outs: gratitude for supportive partners in the educator journey

23:05 Closing message to the community: honoring educator families + sign-off