Sweat and Sunshine
Join Health Coach and Personal Trainer Janelle Sheppard, for inspiration and solutions to living the healthy lifestyle you’ve dreamed of, despite the challenges life offers up. Out of a deep desire to thrive in the face of chronic conditions, Janelle built her healthy lifestyle on the principles of sustainability, simplicity, science-backed research, and self care first. As your wellness guide and supportive mentor Janelle is here to motivate you to toward healthy behavior change, educate you when you request it, and empower you to take responsibility for your health.
Episodes
About 133 million Americans suffer from at least one chronic condition. A condition is one that lasts a year or more and requires ongoing medical attention or limits activities of daily living or both. I’m challenged by multiple chronic conditions, including Post Traumatic Stress Disorder and a musculoskeletal issue that causes chronic pain. I’m also a nature lover. So I’m well aware that awesome outdoor adventures naturally requir...
Join me as I seek insight on how we can make spirituality a regular part of our lives. In this episode Suzy Jacobson Cherry, a writer who focuses on spirituality, answers my questions on how to practice spirituality, the potential benefits of practicing, and what happens when we avoid spirituality. We'll discuss how mindfulness can connect us to spirituality, the importance of fellowship, and making time to breathe in and inspire o...
How does an escaped slave become an American hero? Our perspective holds the answer. You see Tubman wasn’t simply an escaped slave. She was a highly skilled naturalist; an expert of the natural world. In this episode we’ll learn how Tubman used her skills as a naturalist to triumph over immense evil and successfully lead 19 dangerous and exhausting missions through varying landscapes.
Sources
How does an escaped slave become an American hero? Our perspective holds the answer. You see Tubman wasn’t simply an escaped slave. She was a highly skilled naturalist; an expert of the natural world. In this episode we’ll learn how Tubman used her skills as a naturalist to triumph over immense evil and successfully lead 19 dangerous and exhausting missions through varying landscapes.
Sources
One of my favorite ways to expand my ideas around health and wellness is to talk with my hiking guests. They come from all over the world, offering diverse perspectives; and they all like to stay active. As a Personal Trainer and Health Coach, I enjoy sharing what I’ve learned, but mostly I love discovering how others stay healthy. I’ve found the stories they tell and the insight they offer to be uniquely valuable in my personal gr...
Cooking nutrient-dense, whole food at home has been one of the most impactful health and wellness practices I’ve ever developed. That’s why I want to help you fall in love with cooking at home. In our last episode we examined how we can challenge our current thoughts about cooking at home. We considered the benefits of using nutrient-dense, whole food, and we made a plan to do more cooking at home. In this episode we’ll explore the...
Cooking nutrient-dense, whole food at home has been one of the most impactful health and wellness practices I’ve ever developed. That’s why I want to help you fall in love with cooking at home. In this episode we’ll take some time to challenge our current thoughts about cooking at home. We’ll consider building our meals around nutrient dense, whole food. We’ll explore the beauty of simplicity in cooking and we’ll make a plan to enj...
In this episode I’m sharing 5 of my favorite natural green spaces for physical activity in the Phoenix metropolitan area. According to the City of Phoenix, there are over 41,000 acres of desert mountain preserves and 185 parks. Abundant sunshine makes most days pretty perfect for all kinds of outdoor activities. If you’re ready to explore green spaces and be active, I’ve got 5 gorgeous places to get fit for free in the Phoenix metr...
Welcome to Sweat and sunshine. During my time as a Personal Trainer working in gyms, I was confronted with many misconceptions about adopting and maintaining a fitness routine. In three episodes I’d like to share some of the most common misconceptions and the facts behind them. We’ll discover why high intensity exercise isn’t always the answer to progress, why a ridged schedule may not be as successful as a fluid one, and why just ...
During my time as a Personal Trainer and Health Coach, I've been confronted with many misconceptions about adopting and maintaining a fitness routine. In three episodes I’d like to share the most common misconceptions and the facts behind them. We’ll discover why high intensity exercise isn’t always the answer to progress, why a ridged schedule may not be as successful as a fluid one, and why just two days at the gym could be your ...
In this Veterans Day bonus episode I’m honoring all who have served with a performance of a spoken word poem based on my experience in US Navy boot camp. I hope it’s a little insightful but mostly inspiring. To all who have served, your dedication is truly appreciated. Thanks for listening to my piece titled “Eight Eight,” recognizing the women who graduated from division 351 in August 1996.
--- Send in a voice message: https://...During my time as a Personal Trainer and Health Coach, I've been confronted with many misconceptions about adopting and maintaining a fitness routine. In this episode I’d like to share the most common misconceptions and the facts behind them. We’ll discover why high intensity exercise isn’t always the answer to progress, why a ridged schedule may not be as successful as a fluid one, and why just two days at the gym could be your ke...
Most of us are well aware of the mood-boosting benefits a hot shower can provide, but I’d like to take some time today to explore why it works so well. I also want to give you some inspiration to work up a sweat before your mood-boosting shower and to get outside when you do it.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/messageMeditation is a great opportunity to practice mindfulness and reduce stress. If you've experienced difficulty "clearing" or "quieting" the mind in your meditation practice a guided meditation may be a solution, as they provide a path for your mind to follow. Layback and listen in as we check in with our bodies and purposefully give each area an opportunity to relax.
--- Send in a voice message: https://podcasters.spotify.com/pod...There are several factors that can contribute to a lack of mobility or a lack of comfortable movement. Age is certainly one of them but our daily habits have an even greater influence. The more we practice the foundational movements we want to perform in daily life, the better we’ll be at performing them. Incorporating these movements into our regular exercise routine is a simple solution to getting the practice we need. So let’s e...
If like me, you’re challenged with chronic pain, moving in the morning can often be the most difficult part of the day. What’s worked well to get my mind off the pain and my body prepped for the day is a morning movement routine. Check out my morning routine for some ideas about how you'd like to start moving in the morning.
Disclaimer: Please be advised, I am not a medical professional and the suggestions given in this podcast sho...
In this episode we’re exploring how we can exponentially boost the wellness benefits of time in nature with mindfulness. I'll offer up 5 tips to turn your next sunrise hike into a healing experience.
Link to blog post: https://sweatandsunshine.com/how-to-turn-a-sunrise-hike-into-a-healing-experience/
Sources
Bratman GN, Hamilton JP, Hahn KS, et al. Nature experience reduces rumination and subgenual prefrontal cortex activation...
Welcome to Sweat and Sunshine. In this episode I’m sharing two physical activity based solutions to manage stress. We’ll learn how to complete the stress response cycle and how to engage the rest and digest” state of our nervous system. I’ll do that by sharing two stories.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/messageIn this episode you'll learn how to identify, examine, challenge, and change unproductive thoughts and feelings that might interfere with your behavior change plans. Thanks for joining me for the post titled “Looking for Motivation? Try New Information.”
Link to Blog Post:
Resources for Science-backed Info:
Today we’re exploring how strength training can delay and even prevent type 2 diabetes. Thanks for joining me for “Strength Training and Diabetes Prevention.” The CDC estimates that more than 30 million American’s are living with Type-2 diabetes and the prevalence will increase to more than 54.9 million by 2030, according to research published by Population Health Management. While that projection may seem insurmountable, it doesn’...
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