March 7, 2025 • 47 mins
Empowering Women Through Strength Training: Interview with Sheena Shelton
In this episode of the Project Good Podcast, host Annmarie Hylton interviews Sheena Shelton, the founder of Bodied by Sheena, a certified personal trainer specializing in strength training and corrective exercise. The episode is in celebration of Women's Month and delves into the significance of strength training for women, particularly those aged 40-60 who undergo significant physical and hormonal changes. Sheena shares her journey into personal training and the transformative impact it has had on her life, emphasizing the importance of building inner strength and confidence through weightlifting. The conversation also explores health considerations for middle-aged women, the benefits of strength training for menopause symptoms, and the holistic approach Sheena takes with her diverse clientele. Sheena reveals plans for expanding her services to include virtual training to reach a broader audience in 2025.
00:00 Introduction to Project Good Podcast
00:25 Celebrating Women's Month with Sheena Shelton
01:28 Health Considerations for Middle-Aged Women
03:34 Sheena Shelton's Journey to Becoming a Personal Trainer
05:48 Strength Training and Women's Health
10:05 Addressing Concerns and Misconceptions About Strength Training
13:28 Training Approaches for Women Over 40
21:49 The Importance of Diet and Nutrition
24:27 Balancing Diet and Hydration
25:08 Office Diet Culture Memories
27:30 Mindful Eating Habits
28:18 Holistic Approach to Fitness
32:40 Transformative Client Stories
37:10 Embracing Body Diversity
44:20 Future Plans for Bodied by Sheena
45:36 Defining Fitness
46:20 Closing Remarks and Contact Information
Guest Bio:
Sheena Shelton Founder of Bodied by Sheena. Ms. Shelton is a certified personal trainer specializing in strength training and corrective exercise. Her mission is to empower women to find their inner strength and confidence through the transformative power of weightlifting and proper form. She is passionate about creating a welcoming and inclusive space where every woman feels supported and valued along with being committed to walking alongside clients on their fitness journeys, providing personalized care and encouragement every step of the way. Together, with her clients she is building a community that lifts each other up, both physically and emotionally, fostering well-being and self-love.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Annmarie Hylton (00:00):
Hello and welcome to the Project Good Podcast.
I'm your host, Annmarie Hylton.
Project Good is a social impact podcastinterviewing experts and advocates
about the pressing problems that weface globally and hearing how they
suggest we move forward in the future.
The Project Good Podcast is broughtto you by Project Good Work.
The goal of this podcast andorganizations to develop a mindset
(00:20):
that can move others to positiveaction regarding the complex social
issues facing people and the planet.
For March, in celebration of Women'sMonth, we have a special episode
focused on strength training for women.
Today I have the pleasure ofinterviewing Sheena Shelton,
founder of Bodied by Sheena.
Ms. Shelton is a certified personaltrainer specializing in strength
(00:42):
training and corrective exercise.
Her mission is to empower women to findtheir inner strength and confidence
through the transformative powerof weightlifting and proper form.
She is passionate about creating awelcoming and inclusive space where every
woman feels supported and valued alongwith being committed to walking alongside
clients on their fitness journeys.
(01:04):
Providing personalized care andencouragement every step of the way.
Together with her clients, she's buildinga community that lifts each other
up, both physically and emotionally,fostering well being and self love.
Let's get into the interview.
(01:28):
When we talk about middle aged womenand health, there are several key areas
that become particularly important.
Around the ages of 40 to 60, womenoften experience significant physical
and hormonal changes, which caninfluence their health in various ways.
Some of the most important healthconsiderations for middle aged women
include menopause, which typically occursbetween the ages of 45 and 55, marking
(01:54):
the end of a woman's menstrual cycles.
Hormonal changes, including dropsin estrogen and progesterone,
can lead to symptoms such ashot flashes, night sweats, mood
swings, and sleep disturbances.
These changes can also increase therisk of conditions like osteoporosis
and heart disease due to the lossof estrogen's protective effects.
(02:16):
As estrogen levels decrease,women are at a higher risk for
osteoporosis, a condition wherebones become brittle and weak.
It's essential to maintain bonehealth through weight bearing
exercises and calcium rich diets,and sometimes supplements or
medications as recommended by a doctor.
The risk of heart disease increases aftermenopause due to changes in hormonal
(02:39):
levels and other lifestyle factors.
Regular cardiovascular exercise,maintaining a healthy weight, managing
cholesterol levels, and reducing stressare important steps to reduce this risk.
Many women notice changesin metabolism and weight.
distribution as they age.
Maintaining a balanced diet withproper nutrients and staying active can
(03:00):
help maintain weight, reduce the riskof conditions like type 2 diabetes.
Certified personal trainer Sheena Sheltonand the host of the Fully Surrendered
podcast brings her lived experienceof faith, overcoming fears, and using
fitness as a tool for rebuildingstrength physically and mentally.
In each episode, she encourageswomen over 30 to embrace resilience.
(03:23):
And find hope, reminding them thatthis too shall pass and they're not
alone in their journey, making herthe perfect person to discuss the
power of strength training today.
Welcome, Sheena.
Sheena Shelton (03:36):
Thank you.
Thank you.
Thank you for having me.
Annmarie Hylton (03:39):
Yes, I'm so excited about this conversation because, you know, I
have to get out there myself and start,uh, you know, pounding some weight.
I got to work on this, this, uh,this core and all, all these,
uh, you know, these things.
It's, it's, it's, uh, you know,um, it's, uh, scary, but I,
it's something I have to do.
(04:00):
Yes.
And so, um, before we get into the listof, um, Uh, questions for the interview
and, um, uh, really dive into it.
I always ask a guest a kind of apersonal question or, um, something
to get to know their heart andthe type of person that they are.
So, I wanted to know how hasbecoming a personal trainer
(04:23):
changed your perspective on life?
Sheena Shelton (04:25):
Oh my goodness.
Um, it has changed my perspectivetremendously because, um, I've
always loved fitness, but it wasn'tuntil, uh, about two or three
years ago that I finally took itserious and, um, stepped into it.
So I, like I said, I'vealways loved fitness.
I've always loved lifting.
Um, I boxed for a coupleof years, boxing club.
(04:48):
Um, I've always like drawntowards, um, fitness and health
communities, um, just on my own.
But then I decided at one point,I couldn't find a personal trainer
that I really want to work with.
I found it challenging to findsomeone to fit my schedule.
And then finally I said, you know what,I'm just going to become a trainer myself.
I can do this myself and so I did.
(05:09):
I had an opportunity tostart my certification.
I started, I finished and I launcheda business, which is still all
crazy to think about and reflecton, but it, I, I finally feel
like I'm where I'm supposed to be.
Um, and I'm happy.
So yeah, it's definitelychanged my life for the better.
Annmarie Hylton (05:27):
Oh, wow.
That's, you know, that is a, I thinkthat's the, uh, a different story than
I've heard before is that, you know,um, trying to find a trainer to fix
your schedule and you push yourselfjust to become your own trainer.
Yeah,
Sheena Shelton (05:40):
I was like, you know what?
I can do this, you know?
So, and I did.
So,
Annmarie Hylton (05:45):
uh huh.
Oh, okay.
I like that.
So, you know, today we'rediscussing about, uh, you know,
women and strength training.
And, you know, I guessoverall, uh, women's health.
We all have to, men and women, you know,um, worry about our health equally.
But, you know, when it comes to women,women obviously Um, and so, um, we know
that, um, women obviously are dealing withdifferent issues when it comes to fitness.
(06:08):
Uh, you know, mim many women go throughperiod where they may have a child or not.
Um, and so recovering from,uh, things such as pregnancy.
We all know that your body makes, uh,a, a bunch of different changes during
those nine, 10 months that you arepreparing yourself for having a, a child.
And so the aftermath of that, obviously,is that, you know, most women, unless,
(06:32):
you know, they were Um, you know, starathletes or, you know, already had a
very, like, you know, I don't know,maybe they were, uh, Marathon runners
before are usually not, um, you know,working out like, uh, super hard for
multiple reasons, um, during their,their pregnancies, um, such as, you know,
um, uh, safety and you're exhausted.
(06:57):
Just, just to be, just to be honest.
And so, you know, so there's,those are one, that's one thing
that women are dealing with.
And then of course, you know, uh,we all age, so we have to, uh, you
know, think about our aging bodies.
And then there's the, the thing ofmenopause that women go through,
which is, you know, um, entails awhole bunch of hormonal changes.
(07:17):
And so, um, you know, in your, inyour business, you focus on women,
I guess, I guess I should startthere, um, was there a, a, a reason
that you decided to focus on women?
Sheena Shelton (07:30):
Um, well, initially, it wasn't, um, that my thought was,
you know, solely, Um, I only want toserve women, um, but the obvious, like,
came to me, like, well, I'm a woman.
I know what I've gone through.
I know the challengesthat I've gone through.
I know there's other women whohave gone through the same thing.
Um, so it kind ofhappened, like, naturally.
(07:51):
Um, the clients and the inquiriesthat I was receiving were from
other women like myself, 30, 35plus, and, um, Black women mostly.
But, That's kind of how it unfoldedand then I, you know, just meeting
with my clients and getting to knowthem and building a rapport with them
and hearing their stories, there'sso many similarities and I draw from
that and I'm like, okay, well, I knowwhere her, you know, I can, I can tell
(08:15):
like where her mindset is or where herchallenges are, but let me feed that.
Let me like pour into her in that way.
So, um, I've always said thatit's bigger than fitness.
Um, it's always been bigger than fitness.
You know, I think setting that, Afoundation to create a safe space
for my clients is important, andthat's kind of where it came from.
Um, I do get inquiries from menas well, or younger women as well,
but I know that I resonate mostwith, um, other women like myself.
Annmarie Hylton (08:39):
Yes.
And, and, you know, and when I was goingthrough your, your website and things
that I know you, you focus on womenlike, uh, you know, uh, I would say over,
over 30, cause you know, when you're 30,the next day you're already over, um,
so you focus on women who are over 30.
Now, as a trainer, you know, Iknow, um, you know, very, I guess,
(09:02):
very little in the training world.
Um, but what are, I guess, what are someof the things that, um, when, when new
clients approach you, I guess, in thisage group of going 30 plus, what are,
uh, I guess, things that women, um,start to focus on or concerned about?
Sheena Shelton (09:21):
Um, definitely building the strength.
They're, they're also concernedabout their core mostly.
Um, And just feeling overall healthy.
Um, so I noticed like with some ofthe younger, um, population in the
fitness industry, that may be solelyfocused on glutes or solely focused on,
you know, um, upper body or whatnot.
But with this age range,I've noticed that the.
(09:43):
overall, um, fitness journey that they'reon and it's, um, you know, building
strength and also their cardiovascularhealth and, um, also, you know, internal.
So it's like the emotional wellbeingthat comes with it as well.
So at this point, yeah, I'm definitelyseeing that with a lot of the clients in
that age range with overall health forlongevity and for their children as well.
Annmarie Hylton (10:04):
Yes.
And so the other thing that I, you know,this is, uh, I guess maybe a, a thing
that turns maybe, um, Uh, women off whenthey hear strength training is they worry
about, um, I guess bulking up, right?
Yep.
Um, and so, you know, cause we live ina culture where everybody, you know, you
(10:25):
want to be like as skinny as possibleand, you know, uh, runway ready, right?
I guess.
Um, and so, you know, why is strengthtraining particularly important for
women or how do you alleviate thefears that I'm not going to be like
the next, next Arnold Schwarzenegger?
Sheena Shelton (10:44):
Interestingly enough, I have not received any, like, clients
who've had that mindset or mind frame.
I know that is, like, a popularthing, um, in fitness, right?
But I think that's probably what hasdrawn my, um, demographic towards me.
It's because they see that, like,we're gonna live, that we're
gonna live happy, and we're gonnastill be feminine and beautiful.
(11:06):
And all of those things, you know?
Like, I don't, um I, I've heard it andit's, it's just so interesting, but they
haven't heard that from them particularly,but I think there's a beauty in it.
There's a beauty in being able tolike lift heavy things and still
look good and feel good, you know?
Um, and also the walking like that's,I think it, it has to be extreme.
(11:28):
Like you have to literally beon extreme bodybuilding status.
Um, and you could still buildstrength and still be a feminine,
beautiful woman, you know?
So I think they're seeing that.
And they're not, they're notfearful of that coming out.
Um, and also not overdoing it.
You have to know, that's one thingyou have to know about my clients.
What are their goals?
(11:49):
You know what I mean?
Like, how do they move?
What is their body style?
Like, I have to be able topivot, um, towards each client,
what, as in what works for them.
So, yeah, it's kind of like, not, that,like, wouldn't easily happen, you know?
Like, just, oh, we start livingand suddenly they're feeling, if
anything, they're feeling stronger.
They're feeling like, wow, they're doingthings they never thought they'd do.
And that is, it's just so amazing to see.
(12:11):
So.
Annmarie Hylton (12:13):
Yeah.
So, you know, um, I guess that's,that's, that's great that your, your
clients, it sounds like you, you attractclients that are already kind of, uh,
motivated to, to think differently.
Um, and so, um, I guess, especially whenyou start to get into the women that are
in their, their forties, um, you know,that, uh, um, may or may not have had a, I
(12:40):
guess, a regular, um, Uh, workout routineand things like that, um, I'm, I'm making
the assumption because a lot of women whenthey do get into that 40 range, um, start
to have, you know, other, other concernsor sometimes you're just darn exhausted,
Sheena Shelton (12:56):
right?
Annmarie Hylton (12:57):
And so you just need something, you just need something that's
going to be, you know, um, doable, um,and, um, And, uh, you know, something
that you can maintain, but, you know,makes you feel like, um, I would say
that you are in, uh, in this age range,like, uh, you know, still, still having
(13:18):
some control over your body, right?
Yeah.
So, um, so I guess, uh, when, uh, what'syour approach to women in this age range?
age of, you know, 40 and, uh, approachingmenopause or dealing or maybe already
dealing with, um, uh, menopause, like,uh, do you have like a, um, um, uh, a
(13:39):
different approach than maybe some of yourclients are there in their early thirties?
Sheena Shelton (13:44):
Yes.
Um, I do actually, a coupleof my longest clients were,
and they're, they're seniors.
Um, and actually, yeah, one of myfirst clients was, um, she was maybe
in her sixties and she was with methe longest and, um, I, I know that
when they're coming to me, especiallylike in this age range, or they've
(14:06):
been through so many different thingsthat it's an extremely vulnerable step
that they take towards a better self,like, you know, and a better them.
And so I meet them where they are,um, with all my clients, I meet them
where they are, but when they cometo me, they want to, I just love it.
I love it.
I'm like, I am here to support you.
You're, this is all about you.
You know, um, I tell them the firstthing is we want you showing up.
(14:26):
You're not showing up for me.
You're showing up for yourself.
I'm going to be here waiting for you.
So we start there.
It's so important to build the consistencybefore we start to get more into the,
the full workout and the routine.
Um, as they're building consistency andshowing up at least two days a week, I had
a client showing up just one day a weekand seeing tremendous growth and her, um,
(14:46):
confidence and strength and everything.
So, um, it's all about.
Me meeting them where they are,listening to what their needs are,
and then also slowly building onthat consistency little by little.
Um, I also think it's important too, like,when I am serving this population that Um,
when the women do come in, like I'm slowlygetting into the workout routine, like,
(15:08):
let's do a couple bodyweight exercise.
Let's see how your flexibility is, youknow, using some band work and slowly
doing things and then we'll slowlystart to incorporate the weights,
you know, and okay, now we need to.
two days a week, you know,all right, here we go.
Like three days a week.
So the slow builds up and um,their, their confidence slowly
starts to like go up as well.
And then they, they do thingsthey didn't think they could do.
(15:30):
And then six months later, I'mlike, Oh, remember the first day
you came in here, you know, andit's such a beautiful experience.
And I'm just truly grateful tobe able to like, do this work and
serve these women and see them like.
One of my clients said, um, I came aliveagain, you know, um, again, like we're,
a lot of us are mothers and she'd beentaking care of her adult daughter and for
(15:51):
so long, you know, that had some specialneeds, but she said, this is my time.
This is me time.
And, um, I think that's so importantthat we give that to ourselves as well.
Even if it, even if you're not with atrainer and you just go for a walk, 20
minutes a day, 30 minutes a day, thatalone is going to change our entire life.
I'm just taking that time for yourselfand moving your body at the same time.
Annmarie Hylton (16:12):
Yes, and especially in this, like, I love that you had a client
that, you know, um, said that this broughtthem back alive and I, you know, and I
think especially for women when you hitthat middle age range, um, you know, life
is tough out here, as we all know, andso, um, and there's so many things that
are, um, happening to you, uh, daily andthrough the years, um, and so really being
(16:39):
able to, I think, um, This is just myobservation, uh, being a woman and then
also talking to other women, I, I seethat most women, when they start to really
look, you know, um, run down, it, theyhave the, it's almost, um, well, I would
say it's because of society and, you know,um, has programmed women that, you know,
(17:04):
well, unfortunately, I would say maybethat they always think of themselves last.
And so, uh, you know, when women arelooking in this, uh, rundown matter, um,
you know, excuse me, everyone for sayingthat, but that's what it looks like.
Yes, yes.
Um, you know, it is because theyhaven't taken the time to, um, you
(17:28):
know, uh, prioritize themselves, um,not realizing that they, They must,
um, you know, whether we want toargue about it or not, women are, um,
physically created different than men.
I know we're in a society that doesn'twant to look at that, but it, but it, you
know, but, but it's the truth, everyone.
(17:49):
And so, and so, you know, you haveto take care of yourself differently.
It's like, uh, I'll justdo a simple comparison.
You know, if you have the, you know,the dog versus the cat in your home,
you know, that the cat is not going tobe excited if you bring out the leash.
(18:11):
The cat is going to freak out.
Like, are you kidding me?
I know where, how to come back home.
You don't have to worry about me.
Right.
Right.
Um, so, you know, so we have to, wehave to just, you know, come to terms
with this, that you can't just, youknow, run yourself, um, like, uh, a man.
Um, because you are not one andso you must take care of yourself.
(18:35):
You have to take a differentapproach to your health.
And then speaking of that, since youare, uh, you know, you were working
with or are working with women who are,um, in that middle age bracket that
are sometimes dealing with menopause,how does this strength training help
with things that they're dealingwith, like these mood swings and
the weight gain and the hot flashes?
Sheena Shelton (18:55):
Yes.
Um, so, well, I, I, I, I wantto also second what you said
and kind of piggyback off that.
Like I, I, I tell my friends allthe time, like, if you don't take
care of you, you can't take care ofyour family because you know, like
we cannot pour from an empty cup.
We have to fill ourselves and wehave to take care of our physical and
emotional need, you know, before wecan serve others, at least at our best.
(19:17):
So I don't think I thank you forsaying that and sharing that.
Cause it's so true.
Um, so with strength training forfor women, um, specifically with,
um, the menopause menopause is, um,I think it's really important that
they don't obviously don't overdo it.
Like, you know, you'd be seeing onInstagram or YouTube or whatever, like
they go, they're pushing this weightand throwing all this weight around.
(19:39):
It's very, very important to,um, even if you're just moving
your body weight alone to do.
small, like circuits, like I liketo do at least a small incremental
circuits, three, maybe four times a week.
Um, but that you're like doing fullbody, you're moving your full body.
You're doing compound movementswhere we're, we're moving our arms
and our legs at the same time.
(20:01):
Um, But just about just three timesa week and also with the walking, you
know, you want to have an active restday Where you're not just like resting.
I'm not moving my body at all Butwe're just gonna go for a walk or
maybe you like to dance or maybe youknow swimming whether it's an active
rest day but so Let's see here, um,well, with strength training, it
(20:25):
helps to preserve the muscle mass.
So, um, you know, like with the venipause,it can cause a loss of muscle mass.
So when you're strength training, evenat the smallest weight, it's the reps
that you want to make sure you're doing,moving your body with proper form.
You can slowly start tobuild that muscle back up.
Um, and then also.
Um, it also like with strengthtraining, it can help with your
(20:50):
metabolism because menopause cancause a slower metabolism there.
And then, you know, I, you mentionedit earlier in the introduction with
the bone density and osteoporosis.
Like that's something that I see mymom, um, currently suffering with now.
And so I try my best to kind of, youknow, aid her and guide her in that
way, like little by little, but I'm alsoseeing the effects of the menopause.
(21:10):
Uh, you know, so it's,it's so interesting.
Even when you invited me to have thisconversation, I had to like, well,
reflect on what does menopause meanto me and what has it in my life.
And I go, well, like I seeit firsthand with my mother.
So those bones can be very brittle.
Um, you know, she's heard thatfeedback from her doctors.
So even if it's here, mom, fivepounds, 10 pounds, here we go.
We're going to go for it.
(21:31):
You know, vote six.
All right.
I see she could do more.
Come on.
Two more.
Nice and slow.
It's not fast.
It's not heavy.
It's slow, intentional movementsto keep your body going.
So those are the main things.
Yeah.
Compound movements, the walking, um, tocombat, combat all of those symptoms.
Annmarie Hylton (21:49):
And then the other thing that, um, uh, you know, uh, I think that
everybody's thinking about obviouslywhen fitness, at least this is the first
thing I think about is like food and now,um, and so, you know, um, Uh, I think
everybody knows that you can't go toMickey D's and, and, and, um, you know,
(22:10):
expect, uh, wonderful results, but, uh,but, um, but, uh, you know, what, what, I
guess, how does your diet need to change?
I guess, particularly, I'm, uh,particularly focused on women, you know, I
think I also, and, you know, uh, I guess,correct me if I'm wrong, because I'm not
a trainer, but I'm thinking that diets forwomen, um, have to be different than men.
Sheena Shelton (22:35):
Um, so I would say like overall health, it doesn't necessarily
have to be different, but it depends onlike your body, what your makeup, what are
you, um, what are your goals, what are,what are, do you have any pre existing
conditions, um, but specifically tomenopause, you want to prioritize your,
your protein, you want to prioritize it.
Prioritize your fiber.
Um, so making sure you havean increased protein focus.
(22:57):
I know a lot of people say it'sso hard to make my protein.
It's so hard to get it in.
But really, as long as you're having thatgood portion of protein throughout the
day, you can also, you know, have a shareprotein shake, but that you're having
those lean meats, the fish, the tofu.
Um.
And even like some sorts of beans andin your diet daily is going to help with
(23:19):
your dietary and then also, um, you know,calcium and vitamin D, you know, a lot.
Some people like to drink the bonebroth that they have sometimes,
you know, your leafy greens andalso, um, you know, supplements.
If you need to take a vitamin, ifyou're vitamin D deficient, you know,
you take a vitamin D supplement.
That works as well.
I have one, I have one for myself as well.
(23:39):
Um, and then your healthyfats, your Omega threes.
I also take the Omega threes,um, to reduce your inflammation,
support your heart health.
Um, you can also eat salmon.
I love salmon.
Um, walnuts, you know, flax seeds.
Those are the type of things thatyou want to have in your diet.
Well, when it comes to fiber, because wealso need a pro, we need to prioritize
(24:00):
not only our protein, but our fiberfoods, those help regulate our digestive
support and also our cholesterol levels.
So vegetables, fruits, you know,whole grains, those things are going
to support with that fiber health.
And then of course wewant to stay hydrated.
So, you know, that water,keeping our water intake in it.
It reduces the dryness and yeah, sothat's what we're gonna, you know,
(24:22):
some people walk around with a gallon.
I think it's excessive.
It's hard to drink a gallon a day.
You know what I mean?
I'm like, I got my 40 ounce cup.
It's a bit much, you know, I mean, it'spossible, but it's every, every day, you
know, day to day person, like, come on.
Um, but you know, drinking that water,getting your, your, your water in and
(24:43):
keeping the sugar down, you know, likeI'm, Literally having a cup of coffee
right now, but I just put like one littlescoop of heavy cream, and I'm good.
I don't need to add any extra, you know,I've been trying to be mindful of that,
but I feel like the overall, um, changesyou should have in your diet are pretty
much like what every person shouldhave for a healthy, balanced diet, but
prioritizing that protein and that fiberand staying hydrated are, are essential.
Annmarie Hylton (25:08):
Yeah, Sue, you made me laugh because I, I just remember, um,
All my years, my younger years in, um,offices and I remember seeing like, uh,
the discussion used to be like aroundthe, in the office and the lunch table.
Um, you know, uh, I, I tell you likealmost every woman, um, in the office was
(25:31):
always on some kind of crazy diet, right?
And they, and they would, and, andso lunch hour would come, right?
And some of them, I, I. I specificallyremember a few people, they had
their gallon jug of water that theylugged around looking like they
were, you know, in the airport withlike, uh, you know, a suitcase.
(25:51):
They looked, they looked justlike so tired of this thing.
Right.
Right.
And then they would be like, All right.
And they just like lift it up and chug it.
I'm doing it.
I'm doing it.
Right.
And that's how it was.
And that's how it was.
That's how they were perceived.
And then they would like open thefridge and take out their small bag
of carrots and a piece of chicken.
(26:13):
Right.
And, uh, and they're miserable.
Yes.
And they looked.
miserable as they watched everybodyelse, you know, and I was the, I, I
have to, I have to confess, right.
Because I do like to eat and, youknow, um, I guess I should knock
on wood cause I don't know what'sgoing to happen in the future.
Most of my life I've beena fairly, uh, thin person.
(26:33):
So I would be, you know, open my lunch andhere I am having my steak sandwich, right.
And so, you know, so I would get theselike upset, like, you know, um, um,
uh, looks, but you know, when I wasyounger, I was a cross country runner.
So, you know, if you know anythingabout cross country runners, you're
just, you know, burning calories,like, you know, so you, you can be
(26:55):
like, Oh, let me have the steak andthe same fire to be like, that's okay.
Right.
But, uh, But I remember that, um, so wellin so many offices of all these women
looking so miserable with their, uh,you know, gallon jug of, jug of water.
And so, you know, um, so it's refreshingfor you to bring that up that it
(27:16):
doesn't have to be like, you know,like, uh, uh, a death of eating or
Sheena Shelton (27:23):
whatever, you know, you really just want to be mindful,
you know, like, um, just like.
Not just eating anything or whatever, youknow, like, okay, like small little habits
like those incremental little habits dayby day Even if it's like hour by hour
choose this or that or like, okay, I'mgonna have you know, even me Like I said,
(27:44):
oh I have my 40 ounce here like water.
I'll drink that if Iget through that today.
I'm good, but I, my goal, what's my goal?
Like at least two, you know, threeon a good day, but even just, um, you
know, if you're out at a restaurant,like, okay, let me look at the options.
Not to say you don't want to enjoy yourlife because I don't believe in that.
I'm a foodie, you know, literallyborn this way, foodie love food.
Um, but I'm like, okay, well,if I know I'm going to go out to
(28:07):
dinner on this day, well, let's.
The days leading up to it, all right,I want to make sure I'm doing really
good, you know, all these tryingmy best, but it's being mindful of
what you're consuming, what you'reputting in your body, you know?
Annmarie Hylton (28:18):
Yes.
And you know, speaking of your, yourapproach about mindfulness, the other
thing I noticed as I was preparing forthis interview and, and, um, just kind
of seeing, um, how you interact socially.
Uh, with telling people about, uh,your business is that it seems that
you've taken a holistic approach thatcomes from, uh, your previous career.
(28:40):
So how have you created, um, youknow, have you, how have you, uh,
incorporated what you've done inthe past into what you do now?
Sheena Shelton (28:49):
Yeah, you know, it's, um, it's really interesting
when I, I, I saw that question.
Um, I initially thought when Idecided that I'm going to go forth
with this, I'm going to, you know,become a certified personal trainer.
I thought I'm takinga whole career change.
Like this is a whole pivot.
Like, I don't, I don't know anythingabout business, but as I step
(29:10):
into the role and as I begin to.
Um, take on clients andnavigate the fitness industry.
I realized very quickly that all of theskills that I had in my previous career,
which is almost 20 years in socialservices and counseling and social change,
that a lot of my skills are transferable.
You know, I'm still meetingpeople where they are.
I'm still, um, I don't kind oflike counseling, case managing
(29:34):
each person, you know, so.
I've transferred those skills.
I, I really believe that itmakes me a better trainer.
Um, has like my couple years sofar in the industry, I've noticed
how other trainers training.
I, I feel like it's, um, I've seenmore, so just do this, do that.
But I meet them where they are andI'm like, let's do this together.
Let me show you how this is done togetherbecause you're trusting me to show
(29:58):
you this and show you the right way.
And then I slowly step away andlet them kind of, you know, Um,
um, do the movements on their own.
So it.
I think it gives me an advantage.
I truly believe that.
I mean, I've seen it, you know, and evenwith the feedback on my Google reviews,
I, I'm still kind of like, it's surreal.
Like, am I really doing this thing?
But I am, and I'm so happy, you know,and I finally realized, yeah, you know
(30:20):
what, all of the experience on socialservices and, you know, serving so
many different people, and differentbackgrounds and demographics and age
ranges, um, has prepared me for this time.
So, yeah, I think that's how, where myholistic approach comes from, just, um,
being able to build rapport, create asafe space, and meet them where they are.
Annmarie Hylton (30:42):
I guess now also within, uh, you know, just the, the
health industry, um, the, taking theholistic approach and really examining,
um, Uh, you know, I guess why peopleare where they are, especially
when it comes to fitness, right?
Um, like, uh, you know, I think peopleused to like to take the simple, the
(31:06):
simplest approach and say, Well, thereason that you're overweight is because
you can't put down the, you know, theplate of barbecued chicken, right?
Um, but now approach that I'veseen in the industry, it's more
than just the fact that I can'tput down the plate of chicken.
Um, and, uh, and your approach of likereally getting, um, you know, into the
(31:31):
mind of, you know, Um, why the persondoes what they, they do when it comes
to, you know, maybe food or why theyhaven't, you know, why they don't, um,
you know, feel that they can, you know,go for a walk down, walk down the street,
um, is a, uh, You know, really, I thinkit makes a transformative difference in,
(31:55):
you know, how we approach things now.
Um, I'm sure, you know, just like youwere saying that you've, you've seen
that because you had that backgroundof understanding that, um, you know,
things were deeper than what wesee on the surface has really, um,
you know, helped you, um, I guess.
Transform, uh, clients, and I guess, youknow, it might be even more rewarding
(32:17):
than your previous career because,you know, the thing is that you, you
may have seen some, you know, physicalmanifestation, manifestations of, um,
uh, you know, change, but especiallywhen it comes to fitness, it maybe
happens quicker than it did in maybe asocial services type of, um, atmosphere.
Sheena Shelton (32:38):
Yes.
Um, yes, 100%.
You know, um, I, you know, Imentioned before that it's, it's
bigger than the fitness, you know,I, I sometimes tell my clients when
they're like, what are we doing today?
And I'm like, I have everything set upand they're like, Oh no, I can't do that.
So yes, you can.
Yes, you can.
You've done, you've doneharder things than this.
If you're stronger than yes,you can and they do it now.
Oh my God, you know, um, because it's ourmental, it's our mindset, you know, even
(33:02):
as you mentioned, like the walks, youknow, that's how I restarted my fitness
journey after, um, leaving a very toxic,um, relationship a couple of years ago.
That's really what ignited, like,I got to take, I got to go outside.
I hadn't been outside and I don'tknow how long, you know, not only
was I in a toxic relationship, itwas also during the time of COVID.
So the entire world was shut down andI was, um, isolated a hundred percent.
(33:25):
After being in the house for so manydays, I'm like, you know, I didn't feel
right, but I didn't have the language toexplain and describe what I was feeling.
And I just said, I. I don't rememberthe last time I went outside.
I think I need to go outside.
So I did that and I just put one foot infront of the other and I started walking.
I couldn't believe it.
I felt like, whoa, likeall this time, you know?
(33:48):
You know, walking is what reignitedmy own personal fitness journey and
being able to put one foot in frontof the other and literally I said,
okay, I'm going to go outside today.
I'm going to walk down, I'm goingto walk down to that block, to that
corner and come back and I did that.
And then the next day Iwent a little further.
And then the next day I went alittle further and I just started
looking at the beauty in nature andit just, it did something for my
(34:09):
mental health that I never imagined,I couldn't have anticipated it to.
And so when my clients are feelinglike they can't do this or do that, I
said, if you don't do anything else foryourself, go outside and take a walk.
I don't care if it's five minutes, 10minutes, go outside and take a walk.
You know, it regrounds you in a waythat walking into a gym will not do.
Annmarie Hylton (34:27):
Yeah.
And yeah, you know, the other thingis that it's, um, I don't mean to be
like, um, well, I guess maybe one,but this gives you no excuse, right?
Everybody can walk out the door.
Yes.
Sheena Shelton (34:41):
Yes.
A hundred percent.
Everybody can walk out the door.
Yeah.
And then also lets me to seelike, well, how committed are
you, you know, to your journey?
How committed are you, you know?
Okay.
And the days that you don't seeme, did you go for your walk?
I always say, send me a picture,you know, hold them accountable.
It was sending me apicture, but you know, so
Annmarie Hylton (35:01):
what, what would you say, do you have a story of a client that
you just were like, wow, that, um, likeyour, your favorite, you have a, um, a
favorite client or just a situation that.
like surprised you, um, through yourjourney that you were like, Oh, this
person came like this and they justtransformed into something that just
wowed you about any of your clients.
Sheena Shelton (35:22):
Yeah.
Um, so I mentioned earlier, um, myclient who, um, she was a senior, she's
a senior lady, um, who'd with me overfor, for over a year, she was with me.
She would refer her friends.
So I had like a little community of likesenior clients and within that community,
I had one client and he actually a maleclient and he literally just blew me
(35:46):
away because, um, he came in his firstday, he comes in, his head is down.
He's really quiet and really, really shy.
And so, you know, like meet,meet them where they're at.
All right.
That's what we're gonna do today.
Little by little.
And I also, um, I like to.
Overly explain everything thatwe're doing, because I think it's
important for them not to just dothe movements, but to know what
(36:06):
we're doing and why we're doing it.
But his transformation, um, hecome to the gym now, like skipping
in, he puts his stuff down.
He knows where everything goes.
His head is held high.
He has a social.
A social life.
Now, you know, he's like, I'm out meetingpeople and, um, it's just beautiful.
It's literally beautiful just to seethe transformation and they're like
(36:26):
confidence and little pep in his step.
Now, you know, he's like moving his bodyat the gym, doing, doing things that
he hadn't thought he'd do before too.
And I'm getting, so it rollsover into not just our physical
wellbeing, their mental wellbeing.
Social and having a life, you know,not just feeling like, well, I'm older
and I just, you know, stay at home now.
He's out and about and doingthings that he hadn't done before.
(36:48):
So it's really beautiful to see
Annmarie Hylton (36:51):
the confidence that comes from, uh, when you feel the rest
of you is, uh, together or, or just, oryou feel stronger, I guess, if you're,
you feel stronger from physically inside.
That it pushes you to be stronger,um, from the outside as well.
Sheena Shelton (37:09):
Yeah.
Annmarie Hylton (37:10):
Um, the other thing that I, I noticed, um, within your business is
that you have, and it's not necessarily,you know, um, I only, like I said, I'm
not a, in the fitness, uh, industry,um, and, but I do know like I, you know,
just from browsing that, you know, um,That having a diverse audience is not
(37:31):
necessarily happening across the board.
Um, so I do notice that in your business,you work with all types of women coming
from all different, uh, backgrounds.
Um, and, uh, you know, that was, um.
You know, uh, interesting to me becauseI was wondering, do you have to take
different approaches, I guess, withinhaving a diverse community, um, or how,
(37:57):
I guess, how has that, um, uh, how doesthat, uh, affect your business or, um,
helped your business, um, because youhave a diverse clientele, I can, they
come from all different backgrounds.
Sheena Shelton (38:09):
Yeah.
Um, you know, Initially, when I startedout as a trainer, I thought I'd have
to like serve everyone in a differentcapacity, but, um, The truth is, I'm
just myself, like, I always want to betrue and authentic and, um, like, honest
about who I am, you know, where I'm from,and how I train, and so, I, I really
(38:32):
can't, I really don't know, like, I,sometimes I'm curious, like, well, what
drawn, you know, this person towards me,or that person towards me, but I just,
like, reflect on, like, okay, my Googlereviews, they just say that I'm patient,
they just say that I'm unrelatable, andI, I just be myself, that's it, you know,
I figure like they, because even whenI'm not posting like actively on social
(38:53):
media, I'm still receiving inquiries,you know, via my website and whatnot.
And so I, I'm, I'm like, I just can'tbelieve it, you know, like I really
can't, cause you know, there's somepeople who really, really push the
marketing and I haven't been there yet.
I haven't done that yet.
I continue to receive inquiriesfrom all kinds of people.
I just think it's just me being me.
(39:13):
And I am always like, um, justasking, you know, like, God, like,
keep me, keep me, um, humble.
And as, as a servant and whoevercomes to me, we're compatible.
We can train.
If not, I can refer you to someone else.
But I, I really don't know.
I just try to remain myself.
And, um, and true and honestabout my own experiences.
(39:34):
I think that's anotherthing, being vulnerable.
You know, I'm.
Just sharing that I'm not perfect.
I'm just like you I tell some of myladies, you know been there done that
and that's how I can relate to youBut it's it's interesting to me to
see like when people send inquiries.
I'm like, wow.
Okay, but here we are, you know
Annmarie Hylton (39:53):
yes, and so Yeah, I I think that's I guess finding a A, a real
person, um, is, is difficult to find, um,today and especially when you're dealing
with something so personal as your, youknow, your fitness and your, your health.
And so, um, I think that's, you know,as, as you've, uh, covered so far, I
(40:16):
think that's the thing that's makingyou stand out is that you, um, you
know, uh, have an approach that is,uh, personable, but also understanding
of, you know, people's challenges.
That are not only, you know, happeningfrom the outer physical, but, um, you
know, whatever the, you know, mentalhangups or social hangups and that, you
(40:39):
know, that they don't have to, you know,um, look like they're ready to be the
next Victoria, um, Victoria, um, uh,you know, uh, Victoria's Secrets, um,
model, um, and, um, And what I noticedalso just watching some of your videos
is just like, um, you know, an acceptanceof, uh, you know, the multiple body
(41:04):
types, which I think, you know, thathas been, um, uh, you know, uh, I know
in the last few years, I don't knowhow it's going to go for this year,
but, um, you know, uh, body diversity.
Obviously it was a big, um, drivingcampaign and, um, and, you know,
people were like, well, you know, I'm,I'm, this is just how I am, right?
(41:25):
I'm, you know, I'm tall, I'm short, I'm,you know, a little bit, uh, you know,
um, uh, meatier in some areas or not.
Um, and so having, uh, the acceptanceof that body diversity, and it seems
that, um, you know, this is just myobservation, is that your, your approach
is about just, uh, it's push, just pushingoverall health, that you're not trying to
(41:49):
squeeze in the box with everybody else.
Sheena Shelton (41:52):
Right.
Yeah.
Um, that's something I too, like, learnedquickly on my own journey is, you know,
before I was like, oh, I want to look likethis or I idolize her, you know, but when
I, when I became like, really heavy intomy, my fitness journey and I, I started to
see myself transformed internally and thenthe external, then the aesthetics came.
What my best look like wasn'twhat I was idolizing, you know?
(42:15):
And so I quickly was like, you knowwhat, wow, I didn't expect this.
This is who I am.
This is like, you know, this is meand my healthiest and my fittest.
Like this is beautiful and, andthis is, this is like what I accept.
And so I try to tell my clients, youknow, Oh, that's, you know, that's cool.
They say, Oh, I like her.
They're pointing all these fingers.
And I'm like, well, you're like,Who you're, who you're meant to be
(42:37):
at your best self, your healthiestself and your most fit self
isn't, is who you're meant to be.
It's not anyone else's like, youknow, so I try to like redirect that,
redirect those comments back to oneself.
Like you're fittest, you're healthiestis yours and yours only, you know,
cause this day is like, it's beensuch an interesting experience.
(42:58):
Pivoting to this career because of all ofthe perfectionists are like, you know, all
of those things you see on social media.
That's why I am not alwayson there because it can just
sway you one way or another.
And it's not a lot of it's not real.
You know, a lot of it's not real.
So I try to reground my clientsand reminding them to have that,
like, that's just social media.
(43:19):
You know, there's so many filtersand edits that can make, but.
Discard all of that if that's all goneone day, who and what you like at your
fitness is what matters, you know?
Yes.
Annmarie Hylton (43:29):
As the saying goes, be yourself because
everybody else is already taken.
Sheena Shelton (43:34):
Yep.
A hundred
Annmarie Hylton (43:35):
percent.
And there's no one elselike you, you know?
Yeah.
So I, I, yeah, that was the onething that really stood out when I
was observing is that, um, you know,what made your business special
is that you are encouraging womento accept, like, you know, um, You
know, this is, this is my, my best.
It's not the same as, you know,my friend, you know, Amanda or,
(43:59):
you know, Rebecca or Tracy or, youknow, um, it's, uh, this is my best.
And so I feel great and Ilook great just as I am.
So that, um, was remarkable.
Uh, so I, I know that we are alittle bit on a time crunch, so I
will work to, um, uh, wrap it up.
Um, but I, um.
(44:20):
The next thing I guess is,uh, where is, uh, Bodied by
Sheena going, um, in, uh, 2025?
Sheena Shelton (44:28):
Um, well, Bodied by Sheena is going to now provide virtual services.
I noticed that with the inquiries thatI received that there were some, um,
women who are not in the city, youknow, maybe not even in the state.
And so I am also including virtualservices so that I can reach a broader
audience and serve a broader audience.
Um, and I'm super, superexcited to do that.
(44:51):
Um, this is going to give me the abilityto help more people and I'm excited.
So that's where we're going.
2025, um, some in person sessions,um, virtual services are offered.
I do have a couple of pop ups here in SanDiego coming, um, in the spring and summer
and yeah, it's going to be a good time.
It's going to be a good time.
(45:11):
I'm super excited.
That
Annmarie Hylton (45:13):
sounds wonderful.
And, um, if it fits my schedule,I, I may just, uh, join you
because I got to work on this body.
Sheena Shelton (45:22):
Yes, I'll be here.
I'll be here
Annmarie Hylton (45:24):
waiting for you.
Yes.
So, um, I guess, um, in a, I guess aclosing statement, um, I'm going to do
the fun thing sometimes that I, uh, I do.
Um, I'll give you the, the quirkyquestion of, uh, what is fitness?
Sheena Shelton (45:42):
Ooh, fitness.
Okay.
Fitness is, um, a way to moveyour body and, um, to build and
help build a healthier lifestyle.
Fitness can look like whatyou want it to look like.
It could be strength training.
It could be running, swimming,walking, but it's moving your body.
Um, that's what I would say fitness means.
Annmarie Hylton (46:05):
I like it because it seems it's, I like
it because it's, it's doable.
Pun intended.
Yeah, it is doable.
Pun intended and
Sheena Shelton (46:12):
not intended.
It's doable.
So I like it.
You can do it in your livingroom as well, you know,
Annmarie Hylton (46:18):
so.
I like that.
So thank you, Sheena, foryour time and insight.
To learn more about SheenaShelton, go to bodiedbysheena.
com.
If you have a passion for an unservedcommunity, a social justice problem,
or want to change minds, contactProject Good Work at projectgood.
work to start yourproject of change today.
Subscribe to our mailinglist at Project Good.
(46:41):
org slash subscribe to get ourepisodes and blog articles sent to
you each month to our listeners.
Thanks for tuning in to Project Good.
We're focused on what matters.
Hello and welcome to the Project Good Podcast.
I'm your host, Annmarie Hylton.
Project Good is a social impact podcastinterviewing experts and advocates
about the pressing problems that weface globally and hearing how they
suggest we move forward in the future.
The Project Good Podcast is broughtto you by Project Good Work.
The goal of this podcast andorganizations to develop a mindset
(00:20):
that can move others to positiveaction regarding the complex social
issues facing people and the planet.
For March, in celebration of Women'sMonth, we have a special episode
focused on strength training for women.
Today I have the pleasure ofinterviewing Sheena Shelton,
founder of Bodied by Sheena.
Ms. Shelton is a certified personaltrainer specializing in strength
(00:42):
training and corrective exercise.
Her mission is to empower women to findtheir inner strength and confidence
through the transformative powerof weightlifting and proper form.
She is passionate about creating awelcoming and inclusive space where every
woman feels supported and valued alongwith being committed to walking alongside
clients on their fitness journeys.
(01:04):
Providing personalized care andencouragement every step of the way.
Together with her clients, she's buildinga community that lifts each other
up, both physically and emotionally,fostering well being and self love.
Let's get into the interview.
(01:28):
When we talk about middle aged womenand health, there are several key areas
that become particularly important.
Around the ages of 40 to 60, womenoften experience significant physical
and hormonal changes, which caninfluence their health in various ways.
Some of the most important healthconsiderations for middle aged women
include menopause, which typically occursbetween the ages of 45 and 55, marking
(01:54):
the end of a woman's menstrual cycles.
Hormonal changes, including dropsin estrogen and progesterone,
can lead to symptoms such ashot flashes, night sweats, mood
swings, and sleep disturbances.
These changes can also increase therisk of conditions like osteoporosis
and heart disease due to the lossof estrogen's protective effects.
(02:16):
As estrogen levels decrease,women are at a higher risk for
osteoporosis, a condition wherebones become brittle and weak.
It's essential to maintain bonehealth through weight bearing
exercises and calcium rich diets,and sometimes supplements or
medications as recommended by a doctor.
The risk of heart disease increases aftermenopause due to changes in hormonal
(02:39):
levels and other lifestyle factors.
Regular cardiovascular exercise,maintaining a healthy weight, managing
cholesterol levels, and reducing stressare important steps to reduce this risk.
Many women notice changesin metabolism and weight.
distribution as they age.
Maintaining a balanced diet withproper nutrients and staying active can
(03:00):
help maintain weight, reduce the riskof conditions like type 2 diabetes.
Certified personal trainer Sheena Sheltonand the host of the Fully Surrendered
podcast brings her lived experienceof faith, overcoming fears, and using
fitness as a tool for rebuildingstrength physically and mentally.
In each episode, she encourageswomen over 30 to embrace resilience.
(03:23):
And find hope, reminding them thatthis too shall pass and they're not
alone in their journey, making herthe perfect person to discuss the
power of strength training today.
Welcome, Sheena.
Sheena Shelton (03:36):
Thank you.
Thank you.
Thank you for having me.
Annmarie Hylton (03:39):
Yes, I'm so excited about this conversation because, you know, I
have to get out there myself and start,uh, you know, pounding some weight.
I got to work on this, this, uh,this core and all, all these,
uh, you know, these things.
It's, it's, it's, uh, you know,um, it's, uh, scary, but I,
it's something I have to do.
(04:00):
Yes.
And so, um, before we get into the listof, um, Uh, questions for the interview
and, um, uh, really dive into it.
I always ask a guest a kind of apersonal question or, um, something
to get to know their heart andthe type of person that they are.
So, I wanted to know how hasbecoming a personal trainer
(04:23):
changed your perspective on life?
Sheena Shelton (04:25):
Oh my goodness.
Um, it has changed my perspectivetremendously because, um, I've
always loved fitness, but it wasn'tuntil, uh, about two or three
years ago that I finally took itserious and, um, stepped into it.
So I, like I said, I'vealways loved fitness.
I've always loved lifting.
Um, I boxed for a coupleof years, boxing club.
(04:48):
Um, I've always like drawntowards, um, fitness and health
communities, um, just on my own.
But then I decided at one point,I couldn't find a personal trainer
that I really want to work with.
I found it challenging to findsomeone to fit my schedule.
And then finally I said, you know what,I'm just going to become a trainer myself.
I can do this myself and so I did.
(05:09):
I had an opportunity tostart my certification.
I started, I finished and I launcheda business, which is still all
crazy to think about and reflecton, but it, I, I finally feel
like I'm where I'm supposed to be.
Um, and I'm happy.
So yeah, it's definitelychanged my life for the better.
Annmarie Hylton (05:27):
Oh, wow.
That's, you know, that is a, I thinkthat's the, uh, a different story than
I've heard before is that, you know,um, trying to find a trainer to fix
your schedule and you push yourselfjust to become your own trainer.
Yeah,
Sheena Shelton (05:40):
I was like, you know what?
I can do this, you know?
So, and I did.
So,
Annmarie Hylton (05:45):
uh huh.
Oh, okay.
I like that.
So, you know, today we'rediscussing about, uh, you know,
women and strength training.
And, you know, I guessoverall, uh, women's health.
We all have to, men and women, you know,um, worry about our health equally.
But, you know, when it comes to women,women obviously Um, and so, um, we know
that, um, women obviously are dealing withdifferent issues when it comes to fitness.
(06:08):
Uh, you know, mim many women go throughperiod where they may have a child or not.
Um, and so recovering from,uh, things such as pregnancy.
We all know that your body makes, uh,a, a bunch of different changes during
those nine, 10 months that you arepreparing yourself for having a, a child.
And so the aftermath of that, obviously,is that, you know, most women, unless,
(06:32):
you know, they were Um, you know, starathletes or, you know, already had a
very, like, you know, I don't know,maybe they were, uh, Marathon runners
before are usually not, um, you know,working out like, uh, super hard for
multiple reasons, um, during their,their pregnancies, um, such as, you know,
um, uh, safety and you're exhausted.
(06:57):
Just, just to be, just to be honest.
And so, you know, so there's,those are one, that's one thing
that women are dealing with.
And then of course, you know, uh,we all age, so we have to, uh, you
know, think about our aging bodies.
And then there's the, the thing ofmenopause that women go through,
which is, you know, um, entails awhole bunch of hormonal changes.
(07:17):
And so, um, you know, in your, inyour business, you focus on women,
I guess, I guess I should startthere, um, was there a, a, a reason
that you decided to focus on women?
Sheena Shelton (07:30):
Um, well, initially, it wasn't, um, that my thought was,
you know, solely, Um, I only want toserve women, um, but the obvious, like,
came to me, like, well, I'm a woman.
I know what I've gone through.
I know the challengesthat I've gone through.
I know there's other women whohave gone through the same thing.
Um, so it kind ofhappened, like, naturally.
(07:51):
Um, the clients and the inquiriesthat I was receiving were from
other women like myself, 30, 35plus, and, um, Black women mostly.
But, That's kind of how it unfoldedand then I, you know, just meeting
with my clients and getting to knowthem and building a rapport with them
and hearing their stories, there'sso many similarities and I draw from
that and I'm like, okay, well, I knowwhere her, you know, I can, I can tell
(08:15):
like where her mindset is or where herchallenges are, but let me feed that.
Let me like pour into her in that way.
So, um, I've always said thatit's bigger than fitness.
Um, it's always been bigger than fitness.
You know, I think setting that, Afoundation to create a safe space
for my clients is important, andthat's kind of where it came from.
Um, I do get inquiries from menas well, or younger women as well,
but I know that I resonate mostwith, um, other women like myself.
Annmarie Hylton (08:39):
Yes.
And, and, you know, and when I was goingthrough your, your website and things
that I know you, you focus on womenlike, uh, you know, uh, I would say over,
over 30, cause you know, when you're 30,the next day you're already over, um,
so you focus on women who are over 30.
Now, as a trainer, you know, Iknow, um, you know, very, I guess,
(09:02):
very little in the training world.
Um, but what are, I guess, what are someof the things that, um, when, when new
clients approach you, I guess, in thisage group of going 30 plus, what are,
uh, I guess, things that women, um,start to focus on or concerned about?
Sheena Shelton (09:21):
Um, definitely building the strength.
They're, they're also concernedabout their core mostly.
Um, And just feeling overall healthy.
Um, so I noticed like with some ofthe younger, um, population in the
fitness industry, that may be solelyfocused on glutes or solely focused on,
you know, um, upper body or whatnot.
But with this age range,I've noticed that the.
(09:43):
overall, um, fitness journey that they'reon and it's, um, you know, building
strength and also their cardiovascularhealth and, um, also, you know, internal.
So it's like the emotional wellbeingthat comes with it as well.
So at this point, yeah, I'm definitelyseeing that with a lot of the clients in
that age range with overall health forlongevity and for their children as well.
Annmarie Hylton (10:04):
Yes.
And so the other thing that I, you know,this is, uh, I guess maybe a, a thing
that turns maybe, um, Uh, women off whenthey hear strength training is they worry
about, um, I guess bulking up, right?
Yep.
Um, and so, you know, cause we live ina culture where everybody, you know, you
(10:25):
want to be like as skinny as possibleand, you know, uh, runway ready, right?
I guess.
Um, and so, you know, why is strengthtraining particularly important for
women or how do you alleviate thefears that I'm not going to be like
the next, next Arnold Schwarzenegger?
Sheena Shelton (10:44):
Interestingly enough, I have not received any, like, clients
who've had that mindset or mind frame.
I know that is, like, a popularthing, um, in fitness, right?
But I think that's probably what hasdrawn my, um, demographic towards me.
It's because they see that, like,we're gonna live, that we're
gonna live happy, and we're gonnastill be feminine and beautiful.
(11:06):
And all of those things, you know?
Like, I don't, um I, I've heard it andit's, it's just so interesting, but they
haven't heard that from them particularly,but I think there's a beauty in it.
There's a beauty in being able tolike lift heavy things and still
look good and feel good, you know?
Um, and also the walking like that's,I think it, it has to be extreme.
(11:28):
Like you have to literally beon extreme bodybuilding status.
Um, and you could still buildstrength and still be a feminine,
beautiful woman, you know?
So I think they're seeing that.
And they're not, they're notfearful of that coming out.
Um, and also not overdoing it.
You have to know, that's one thingyou have to know about my clients.
What are their goals?
(11:49):
You know what I mean?
Like, how do they move?
What is their body style?
Like, I have to be able topivot, um, towards each client,
what, as in what works for them.
So, yeah, it's kind of like, not, that,like, wouldn't easily happen, you know?
Like, just, oh, we start livingand suddenly they're feeling, if
anything, they're feeling stronger.
They're feeling like, wow, they're doingthings they never thought they'd do.
And that is, it's just so amazing to see.
(12:11):
So.
Annmarie Hylton (12:13):
Yeah.
So, you know, um, I guess that's,that's, that's great that your, your
clients, it sounds like you, you attractclients that are already kind of, uh,
motivated to, to think differently.
Um, and so, um, I guess, especially whenyou start to get into the women that are
in their, their forties, um, you know,that, uh, um, may or may not have had a, I
(12:40):
guess, a regular, um, Uh, workout routineand things like that, um, I'm, I'm making
the assumption because a lot of women whenthey do get into that 40 range, um, start
to have, you know, other, other concernsor sometimes you're just darn exhausted,
Sheena Shelton (12:56):
right?
Annmarie Hylton (12:57):
And so you just need something, you just need something that's
going to be, you know, um, doable, um,and, um, And, uh, you know, something
that you can maintain, but, you know,makes you feel like, um, I would say
that you are in, uh, in this age range,like, uh, you know, still, still having
(13:18):
some control over your body, right?
Yeah.
So, um, so I guess, uh, when, uh, what'syour approach to women in this age range?
age of, you know, 40 and, uh, approachingmenopause or dealing or maybe already
dealing with, um, uh, menopause, like,uh, do you have like a, um, um, uh, a
(13:39):
different approach than maybe some of yourclients are there in their early thirties?
Sheena Shelton (13:44):
Yes.
Um, I do actually, a coupleof my longest clients were,
and they're, they're seniors.
Um, and actually, yeah, one of myfirst clients was, um, she was maybe
in her sixties and she was with methe longest and, um, I, I know that
when they're coming to me, especiallylike in this age range, or they've
(14:06):
been through so many different thingsthat it's an extremely vulnerable step
that they take towards a better self,like, you know, and a better them.
And so I meet them where they are,um, with all my clients, I meet them
where they are, but when they cometo me, they want to, I just love it.
I love it.
I'm like, I am here to support you.
You're, this is all about you.
You know, um, I tell them the firstthing is we want you showing up.
(14:26):
You're not showing up for me.
You're showing up for yourself.
I'm going to be here waiting for you.
So we start there.
It's so important to build the consistencybefore we start to get more into the,
the full workout and the routine.
Um, as they're building consistency andshowing up at least two days a week, I had
a client showing up just one day a weekand seeing tremendous growth and her, um,
(14:46):
confidence and strength and everything.
So, um, it's all about.
Me meeting them where they are,listening to what their needs are,
and then also slowly building onthat consistency little by little.
Um, I also think it's important too, like,when I am serving this population that Um,
when the women do come in, like I'm slowlygetting into the workout routine, like,
(15:08):
let's do a couple bodyweight exercise.
Let's see how your flexibility is, youknow, using some band work and slowly
doing things and then we'll slowlystart to incorporate the weights,
you know, and okay, now we need to.
two days a week, you know,all right, here we go.
Like three days a week.
So the slow builds up and um,their, their confidence slowly
starts to like go up as well.
And then they, they do thingsthey didn't think they could do.
(15:30):
And then six months later, I'mlike, Oh, remember the first day
you came in here, you know, andit's such a beautiful experience.
And I'm just truly grateful tobe able to like, do this work and
serve these women and see them like.
One of my clients said, um, I came aliveagain, you know, um, again, like we're,
a lot of us are mothers and she'd beentaking care of her adult daughter and for
(15:51):
so long, you know, that had some specialneeds, but she said, this is my time.
This is me time.
And, um, I think that's so importantthat we give that to ourselves as well.
Even if it, even if you're not with atrainer and you just go for a walk, 20
minutes a day, 30 minutes a day, thatalone is going to change our entire life.
I'm just taking that time for yourselfand moving your body at the same time.
Annmarie Hylton (16:12):
Yes, and especially in this, like, I love that you had a client
that, you know, um, said that this broughtthem back alive and I, you know, and I
think especially for women when you hitthat middle age range, um, you know, life
is tough out here, as we all know, andso, um, and there's so many things that
are, um, happening to you, uh, daily andthrough the years, um, and so really being
(16:39):
able to, I think, um, This is just myobservation, uh, being a woman and then
also talking to other women, I, I seethat most women, when they start to really
look, you know, um, run down, it, theyhave the, it's almost, um, well, I would
say it's because of society and, you know,um, has programmed women that, you know,
(17:04):
well, unfortunately, I would say maybethat they always think of themselves last.
And so, uh, you know, when women arelooking in this, uh, rundown matter, um,
you know, excuse me, everyone for sayingthat, but that's what it looks like.
Yes, yes.
Um, you know, it is because theyhaven't taken the time to, um, you
(17:28):
know, uh, prioritize themselves, um,not realizing that they, They must,
um, you know, whether we want toargue about it or not, women are, um,
physically created different than men.
I know we're in a society that doesn'twant to look at that, but it, but it, you
know, but, but it's the truth, everyone.
(17:49):
And so, and so, you know, you haveto take care of yourself differently.
It's like, uh, I'll justdo a simple comparison.
You know, if you have the, you know,the dog versus the cat in your home,
you know, that the cat is not going tobe excited if you bring out the leash.
(18:11):
The cat is going to freak out.
Like, are you kidding me?
I know where, how to come back home.
You don't have to worry about me.
Right.
Right.
Um, so, you know, so we have to, wehave to just, you know, come to terms
with this, that you can't just, youknow, run yourself, um, like, uh, a man.
Um, because you are not one andso you must take care of yourself.
(18:35):
You have to take a differentapproach to your health.
And then speaking of that, since youare, uh, you know, you were working
with or are working with women who are,um, in that middle age bracket that
are sometimes dealing with menopause,how does this strength training help
with things that they're dealingwith, like these mood swings and
the weight gain and the hot flashes?
Sheena Shelton (18:55):
Yes.
Um, so, well, I, I, I, I wantto also second what you said
and kind of piggyback off that.
Like I, I, I tell my friends allthe time, like, if you don't take
care of you, you can't take care ofyour family because you know, like
we cannot pour from an empty cup.
We have to fill ourselves and wehave to take care of our physical and
emotional need, you know, before wecan serve others, at least at our best.
(19:17):
So I don't think I thank you forsaying that and sharing that.
Cause it's so true.
Um, so with strength training forfor women, um, specifically with,
um, the menopause menopause is, um,I think it's really important that
they don't obviously don't overdo it.
Like, you know, you'd be seeing onInstagram or YouTube or whatever, like
they go, they're pushing this weightand throwing all this weight around.
(19:39):
It's very, very important to,um, even if you're just moving
your body weight alone to do.
small, like circuits, like I liketo do at least a small incremental
circuits, three, maybe four times a week.
Um, but that you're like doing fullbody, you're moving your full body.
You're doing compound movementswhere we're, we're moving our arms
and our legs at the same time.
(20:01):
Um, But just about just three timesa week and also with the walking, you
know, you want to have an active restday Where you're not just like resting.
I'm not moving my body at all Butwe're just gonna go for a walk or
maybe you like to dance or maybe youknow swimming whether it's an active
rest day but so Let's see here, um,well, with strength training, it
(20:25):
helps to preserve the muscle mass.
So, um, you know, like with the venipause,it can cause a loss of muscle mass.
So when you're strength training, evenat the smallest weight, it's the reps
that you want to make sure you're doing,moving your body with proper form.
You can slowly start tobuild that muscle back up.
Um, and then also.
Um, it also like with strengthtraining, it can help with your
(20:50):
metabolism because menopause cancause a slower metabolism there.
And then, you know, I, you mentionedit earlier in the introduction with
the bone density and osteoporosis.
Like that's something that I see mymom, um, currently suffering with now.
And so I try my best to kind of, youknow, aid her and guide her in that
way, like little by little, but I'm alsoseeing the effects of the menopause.
(21:10):
Uh, you know, so it's,it's so interesting.
Even when you invited me to have thisconversation, I had to like, well,
reflect on what does menopause meanto me and what has it in my life.
And I go, well, like I seeit firsthand with my mother.
So those bones can be very brittle.
Um, you know, she's heard thatfeedback from her doctors.
So even if it's here, mom, fivepounds, 10 pounds, here we go.
We're going to go for it.
(21:31):
You know, vote six.
All right.
I see she could do more.
Come on.
Two more.
Nice and slow.
It's not fast.
It's not heavy.
It's slow, intentional movementsto keep your body going.
So those are the main things.
Yeah.
Compound movements, the walking, um, tocombat, combat all of those symptoms.
Annmarie Hylton (21:49):
And then the other thing that, um, uh, you know, uh, I think that
everybody's thinking about obviouslywhen fitness, at least this is the first
thing I think about is like food and now,um, and so, you know, um, Uh, I think
everybody knows that you can't go toMickey D's and, and, and, um, you know,
(22:10):
expect, uh, wonderful results, but, uh,but, um, but, uh, you know, what, what, I
guess, how does your diet need to change?
I guess, particularly, I'm, uh,particularly focused on women, you know, I
think I also, and, you know, uh, I guess,correct me if I'm wrong, because I'm not
a trainer, but I'm thinking that diets forwomen, um, have to be different than men.
Sheena Shelton (22:35):
Um, so I would say like overall health, it doesn't necessarily
have to be different, but it depends onlike your body, what your makeup, what are
you, um, what are your goals, what are,what are, do you have any pre existing
conditions, um, but specifically tomenopause, you want to prioritize your,
your protein, you want to prioritize it.
Prioritize your fiber.
Um, so making sure you havean increased protein focus.
(22:57):
I know a lot of people say it'sso hard to make my protein.
It's so hard to get it in.
But really, as long as you're having thatgood portion of protein throughout the
day, you can also, you know, have a shareprotein shake, but that you're having
those lean meats, the fish, the tofu.
Um.
And even like some sorts of beans andin your diet daily is going to help with
(23:19):
your dietary and then also, um, you know,calcium and vitamin D, you know, a lot.
Some people like to drink the bonebroth that they have sometimes,
you know, your leafy greens andalso, um, you know, supplements.
If you need to take a vitamin, ifyou're vitamin D deficient, you know,
you take a vitamin D supplement.
That works as well.
I have one, I have one for myself as well.
(23:39):
Um, and then your healthyfats, your Omega threes.
I also take the Omega threes,um, to reduce your inflammation,
support your heart health.
Um, you can also eat salmon.
I love salmon.
Um, walnuts, you know, flax seeds.
Those are the type of things thatyou want to have in your diet.
Well, when it comes to fiber, because wealso need a pro, we need to prioritize
(24:00):
not only our protein, but our fiberfoods, those help regulate our digestive
support and also our cholesterol levels.
So vegetables, fruits, you know,whole grains, those things are going
to support with that fiber health.
And then of course wewant to stay hydrated.
So, you know, that water,keeping our water intake in it.
It reduces the dryness and yeah, sothat's what we're gonna, you know,
(24:22):
some people walk around with a gallon.
I think it's excessive.
It's hard to drink a gallon a day.
You know what I mean?
I'm like, I got my 40 ounce cup.
It's a bit much, you know, I mean, it'spossible, but it's every, every day, you
know, day to day person, like, come on.
Um, but you know, drinking that water,getting your, your, your water in and
(24:43):
keeping the sugar down, you know, likeI'm, Literally having a cup of coffee
right now, but I just put like one littlescoop of heavy cream, and I'm good.
I don't need to add any extra, you know,I've been trying to be mindful of that,
but I feel like the overall, um, changesyou should have in your diet are pretty
much like what every person shouldhave for a healthy, balanced diet, but
prioritizing that protein and that fiberand staying hydrated are, are essential.
Annmarie Hylton (25:08):
Yeah, Sue, you made me laugh because I, I just remember, um,
All my years, my younger years in, um,offices and I remember seeing like, uh,
the discussion used to be like aroundthe, in the office and the lunch table.
Um, you know, uh, I, I tell you likealmost every woman, um, in the office was
(25:31):
always on some kind of crazy diet, right?
And they, and they would, and, andso lunch hour would come, right?
And some of them, I, I. I specificallyremember a few people, they had
their gallon jug of water that theylugged around looking like they
were, you know, in the airport withlike, uh, you know, a suitcase.
(25:51):
They looked, they looked justlike so tired of this thing.
Right.
Right.
And then they would be like, All right.
And they just like lift it up and chug it.
I'm doing it.
I'm doing it.
Right.
And that's how it was.
And that's how it was.
That's how they were perceived.
And then they would like open thefridge and take out their small bag
of carrots and a piece of chicken.
(26:13):
Right.
And, uh, and they're miserable.
Yes.
And they looked.
miserable as they watched everybodyelse, you know, and I was the, I, I
have to, I have to confess, right.
Because I do like to eat and, youknow, um, I guess I should knock
on wood cause I don't know what'sgoing to happen in the future.
Most of my life I've beena fairly, uh, thin person.
(26:33):
So I would be, you know, open my lunch andhere I am having my steak sandwich, right.
And so, you know, so I would get theselike upset, like, you know, um, um,
uh, looks, but you know, when I wasyounger, I was a cross country runner.
So, you know, if you know anythingabout cross country runners, you're
just, you know, burning calories,like, you know, so you, you can be
(26:55):
like, Oh, let me have the steak andthe same fire to be like, that's okay.
Right.
But, uh, But I remember that, um, so wellin so many offices of all these women
looking so miserable with their, uh,you know, gallon jug of, jug of water.
And so, you know, um, so it's refreshingfor you to bring that up that it
(27:16):
doesn't have to be like, you know,like, uh, uh, a death of eating or
Sheena Shelton (27:23):
whatever, you know, you really just want to be mindful,
you know, like, um, just like.
Not just eating anything or whatever, youknow, like, okay, like small little habits
like those incremental little habits dayby day Even if it's like hour by hour
choose this or that or like, okay, I'mgonna have you know, even me Like I said,
(27:44):
oh I have my 40 ounce here like water.
I'll drink that if Iget through that today.
I'm good, but I, my goal, what's my goal?
Like at least two, you know, threeon a good day, but even just, um, you
know, if you're out at a restaurant,like, okay, let me look at the options.
Not to say you don't want to enjoy yourlife because I don't believe in that.
I'm a foodie, you know, literallyborn this way, foodie love food.
Um, but I'm like, okay, well,if I know I'm going to go out to
(28:07):
dinner on this day, well, let's.
The days leading up to it, all right,I want to make sure I'm doing really
good, you know, all these tryingmy best, but it's being mindful of
what you're consuming, what you'reputting in your body, you know?
Annmarie Hylton (28:18):
Yes.
And you know, speaking of your, yourapproach about mindfulness, the other
thing I noticed as I was preparing forthis interview and, and, um, just kind
of seeing, um, how you interact socially.
Uh, with telling people about, uh,your business is that it seems that
you've taken a holistic approach thatcomes from, uh, your previous career.
(28:40):
So how have you created, um, youknow, have you, how have you, uh,
incorporated what you've done inthe past into what you do now?
Sheena Shelton (28:49):
Yeah, you know, it's, um, it's really interesting
when I, I, I saw that question.
Um, I initially thought when Idecided that I'm going to go forth
with this, I'm going to, you know,become a certified personal trainer.
I thought I'm takinga whole career change.
Like this is a whole pivot.
Like, I don't, I don't know anythingabout business, but as I step
(29:10):
into the role and as I begin to.
Um, take on clients andnavigate the fitness industry.
I realized very quickly that all of theskills that I had in my previous career,
which is almost 20 years in socialservices and counseling and social change,
that a lot of my skills are transferable.
You know, I'm still meetingpeople where they are.
I'm still, um, I don't kind oflike counseling, case managing
(29:34):
each person, you know, so.
I've transferred those skills.
I, I really believe that itmakes me a better trainer.
Um, has like my couple years sofar in the industry, I've noticed
how other trainers training.
I, I feel like it's, um, I've seenmore, so just do this, do that.
But I meet them where they are andI'm like, let's do this together.
Let me show you how this is done togetherbecause you're trusting me to show
(29:58):
you this and show you the right way.
And then I slowly step away andlet them kind of, you know, Um,
um, do the movements on their own.
So it.
I think it gives me an advantage.
I truly believe that.
I mean, I've seen it, you know, and evenwith the feedback on my Google reviews,
I, I'm still kind of like, it's surreal.
Like, am I really doing this thing?
But I am, and I'm so happy, you know,and I finally realized, yeah, you know
(30:20):
what, all of the experience on socialservices and, you know, serving so
many different people, and differentbackgrounds and demographics and age
ranges, um, has prepared me for this time.
So, yeah, I think that's how, where myholistic approach comes from, just, um,
being able to build rapport, create asafe space, and meet them where they are.
Annmarie Hylton (30:42):
I guess now also within, uh, you know, just the, the
health industry, um, the, taking theholistic approach and really examining,
um, Uh, you know, I guess why peopleare where they are, especially
when it comes to fitness, right?
Um, like, uh, you know, I think peopleused to like to take the simple, the
(31:06):
simplest approach and say, Well, thereason that you're overweight is because
you can't put down the, you know, theplate of barbecued chicken, right?
Um, but now approach that I'veseen in the industry, it's more
than just the fact that I can'tput down the plate of chicken.
Um, and, uh, and your approach of likereally getting, um, you know, into the
(31:31):
mind of, you know, Um, why the persondoes what they, they do when it comes
to, you know, maybe food or why theyhaven't, you know, why they don't, um,
you know, feel that they can, you know,go for a walk down, walk down the street,
um, is a, uh, You know, really, I thinkit makes a transformative difference in,
(31:55):
you know, how we approach things now.
Um, I'm sure, you know, just like youwere saying that you've, you've seen
that because you had that backgroundof understanding that, um, you know,
things were deeper than what wesee on the surface has really, um,
you know, helped you, um, I guess.
Transform, uh, clients, and I guess, youknow, it might be even more rewarding
(32:17):
than your previous career because,you know, the thing is that you, you
may have seen some, you know, physicalmanifestation, manifestations of, um,
uh, you know, change, but especiallywhen it comes to fitness, it maybe
happens quicker than it did in maybe asocial services type of, um, atmosphere.
Sheena Shelton (32:38):
Yes.
Um, yes, 100%.
You know, um, I, you know, Imentioned before that it's, it's
bigger than the fitness, you know,I, I sometimes tell my clients when
they're like, what are we doing today?
And I'm like, I have everything set upand they're like, Oh no, I can't do that.
So yes, you can.
Yes, you can.
You've done, you've doneharder things than this.
If you're stronger than yes,you can and they do it now.
Oh my God, you know, um, because it's ourmental, it's our mindset, you know, even
(33:02):
as you mentioned, like the walks, youknow, that's how I restarted my fitness
journey after, um, leaving a very toxic,um, relationship a couple of years ago.
That's really what ignited, like,I got to take, I got to go outside.
I hadn't been outside and I don'tknow how long, you know, not only
was I in a toxic relationship, itwas also during the time of COVID.
So the entire world was shut down andI was, um, isolated a hundred percent.
(33:25):
After being in the house for so manydays, I'm like, you know, I didn't feel
right, but I didn't have the language toexplain and describe what I was feeling.
And I just said, I. I don't rememberthe last time I went outside.
I think I need to go outside.
So I did that and I just put one foot infront of the other and I started walking.
I couldn't believe it.
I felt like, whoa, likeall this time, you know?
(33:48):
You know, walking is what reignitedmy own personal fitness journey and
being able to put one foot in frontof the other and literally I said,
okay, I'm going to go outside today.
I'm going to walk down, I'm goingto walk down to that block, to that
corner and come back and I did that.
And then the next day Iwent a little further.
And then the next day I went alittle further and I just started
looking at the beauty in nature andit just, it did something for my
(34:09):
mental health that I never imagined,I couldn't have anticipated it to.
And so when my clients are feelinglike they can't do this or do that, I
said, if you don't do anything else foryourself, go outside and take a walk.
I don't care if it's five minutes, 10minutes, go outside and take a walk.
You know, it regrounds you in a waythat walking into a gym will not do.
Annmarie Hylton (34:27):
Yeah.
And yeah, you know, the other thingis that it's, um, I don't mean to be
like, um, well, I guess maybe one,but this gives you no excuse, right?
Everybody can walk out the door.
Yes.
Sheena Shelton (34:41):
Yes.
A hundred percent.
Everybody can walk out the door.
Yeah.
And then also lets me to seelike, well, how committed are
you, you know, to your journey?
How committed are you, you know?
Okay.
And the days that you don't seeme, did you go for your walk?
I always say, send me a picture,you know, hold them accountable.
It was sending me apicture, but you know, so
Annmarie Hylton (35:01):
what, what would you say, do you have a story of a client that
you just were like, wow, that, um, likeyour, your favorite, you have a, um, a
favorite client or just a situation that.
like surprised you, um, through yourjourney that you were like, Oh, this
person came like this and they justtransformed into something that just
wowed you about any of your clients.
Sheena Shelton (35:22):
Yeah.
Um, so I mentioned earlier, um, myclient who, um, she was a senior, she's
a senior lady, um, who'd with me overfor, for over a year, she was with me.
She would refer her friends.
So I had like a little community of likesenior clients and within that community,
I had one client and he actually a maleclient and he literally just blew me
(35:46):
away because, um, he came in his firstday, he comes in, his head is down.
He's really quiet and really, really shy.
And so, you know, like meet,meet them where they're at.
All right.
That's what we're gonna do today.
Little by little.
And I also, um, I like to.
Overly explain everything thatwe're doing, because I think it's
important for them not to just dothe movements, but to know what
(36:06):
we're doing and why we're doing it.
But his transformation, um, hecome to the gym now, like skipping
in, he puts his stuff down.
He knows where everything goes.
His head is held high.
He has a social.
A social life.
Now, you know, he's like, I'm out meetingpeople and, um, it's just beautiful.
It's literally beautiful just to seethe transformation and they're like
(36:26):
confidence and little pep in his step.
Now, you know, he's like moving his bodyat the gym, doing, doing things that
he hadn't thought he'd do before too.
And I'm getting, so it rollsover into not just our physical
wellbeing, their mental wellbeing.
Social and having a life, you know,not just feeling like, well, I'm older
and I just, you know, stay at home now.
He's out and about and doingthings that he hadn't done before.
(36:48):
So it's really beautiful to see
Annmarie Hylton (36:51):
the confidence that comes from, uh, when you feel the rest
of you is, uh, together or, or just, oryou feel stronger, I guess, if you're,
you feel stronger from physically inside.
That it pushes you to be stronger,um, from the outside as well.
Sheena Shelton (37:09):
Yeah.
Annmarie Hylton (37:10):
Um, the other thing that I, I noticed, um, within your business is
that you have, and it's not necessarily,you know, um, I only, like I said, I'm
not a, in the fitness, uh, industry,um, and, but I do know like I, you know,
just from browsing that, you know, um,That having a diverse audience is not
(37:31):
necessarily happening across the board.
Um, so I do notice that in your business,you work with all types of women coming
from all different, uh, backgrounds.
Um, and, uh, you know, that was, um.
You know, uh, interesting to me becauseI was wondering, do you have to take
different approaches, I guess, withinhaving a diverse community, um, or how,
(37:57):
I guess, how has that, um, uh, how doesthat, uh, affect your business or, um,
helped your business, um, because youhave a diverse clientele, I can, they
come from all different backgrounds.
Sheena Shelton (38:09):
Yeah.
Um, you know, Initially, when I startedout as a trainer, I thought I'd have
to like serve everyone in a differentcapacity, but, um, The truth is, I'm
just myself, like, I always want to betrue and authentic and, um, like, honest
about who I am, you know, where I'm from,and how I train, and so, I, I really
(38:32):
can't, I really don't know, like, I,sometimes I'm curious, like, well, what
drawn, you know, this person towards me,or that person towards me, but I just,
like, reflect on, like, okay, my Googlereviews, they just say that I'm patient,
they just say that I'm unrelatable, andI, I just be myself, that's it, you know,
I figure like they, because even whenI'm not posting like actively on social
(38:53):
media, I'm still receiving inquiries,you know, via my website and whatnot.
And so I, I'm, I'm like, I just can'tbelieve it, you know, like I really
can't, cause you know, there's somepeople who really, really push the
marketing and I haven't been there yet.
I haven't done that yet.
I continue to receive inquiriesfrom all kinds of people.
I just think it's just me being me.
(39:13):
And I am always like, um, justasking, you know, like, God, like,
keep me, keep me, um, humble.
And as, as a servant and whoevercomes to me, we're compatible.
We can train.
If not, I can refer you to someone else.
But I, I really don't know.
I just try to remain myself.
And, um, and true and honestabout my own experiences.
(39:34):
I think that's anotherthing, being vulnerable.
You know, I'm.
Just sharing that I'm not perfect.
I'm just like you I tell some of myladies, you know been there done that
and that's how I can relate to youBut it's it's interesting to me to
see like when people send inquiries.
I'm like, wow.
Okay, but here we are, you know
Annmarie Hylton (39:53):
yes, and so Yeah, I I think that's I guess finding a A, a real
person, um, is, is difficult to find, um,today and especially when you're dealing
with something so personal as your, youknow, your fitness and your, your health.
And so, um, I think that's, you know,as, as you've, uh, covered so far, I
(40:16):
think that's the thing that's makingyou stand out is that you, um, you
know, uh, have an approach that is,uh, personable, but also understanding
of, you know, people's challenges.
That are not only, you know, happeningfrom the outer physical, but, um, you
know, whatever the, you know, mentalhangups or social hangups and that, you
(40:39):
know, that they don't have to, you know,um, look like they're ready to be the
next Victoria, um, Victoria, um, uh,you know, uh, Victoria's Secrets, um,
model, um, and, um, And what I noticedalso just watching some of your videos
is just like, um, you know, an acceptanceof, uh, you know, the multiple body
(41:04):
types, which I think, you know, thathas been, um, uh, you know, uh, I know
in the last few years, I don't knowhow it's going to go for this year,
but, um, you know, uh, body diversity.
Obviously it was a big, um, drivingcampaign and, um, and, you know,
people were like, well, you know, I'm,I'm, this is just how I am, right?
(41:25):
I'm, you know, I'm tall, I'm short, I'm,you know, a little bit, uh, you know,
um, uh, meatier in some areas or not.
Um, and so having, uh, the acceptanceof that body diversity, and it seems
that, um, you know, this is just myobservation, is that your, your approach
is about just, uh, it's push, just pushingoverall health, that you're not trying to
(41:49):
squeeze in the box with everybody else.
Sheena Shelton (41:52):
Right.
Yeah.
Um, that's something I too, like, learnedquickly on my own journey is, you know,
before I was like, oh, I want to look likethis or I idolize her, you know, but when
I, when I became like, really heavy intomy, my fitness journey and I, I started to
see myself transformed internally and thenthe external, then the aesthetics came.
What my best look like wasn'twhat I was idolizing, you know?
(42:15):
And so I quickly was like, you knowwhat, wow, I didn't expect this.
This is who I am.
This is like, you know, this is meand my healthiest and my fittest.
Like this is beautiful and, andthis is, this is like what I accept.
And so I try to tell my clients, youknow, Oh, that's, you know, that's cool.
They say, Oh, I like her.
They're pointing all these fingers.
And I'm like, well, you're like,Who you're, who you're meant to be
(42:37):
at your best self, your healthiestself and your most fit self
isn't, is who you're meant to be.
It's not anyone else's like, youknow, so I try to like redirect that,
redirect those comments back to oneself.
Like you're fittest, you're healthiestis yours and yours only, you know,
cause this day is like, it's beensuch an interesting experience.
(42:58):
Pivoting to this career because of all ofthe perfectionists are like, you know, all
of those things you see on social media.
That's why I am not alwayson there because it can just
sway you one way or another.
And it's not a lot of it's not real.
You know, a lot of it's not real.
So I try to reground my clientsand reminding them to have that,
like, that's just social media.
(43:19):
You know, there's so many filtersand edits that can make, but.
Discard all of that if that's all goneone day, who and what you like at your
fitness is what matters, you know?
Yes.
Annmarie Hylton (43:29):
As the saying goes, be yourself because
everybody else is already taken.
Sheena Shelton (43:34):
Yep.
A hundred
Annmarie Hylton (43:35):
percent.
And there's no one elselike you, you know?
Yeah.
So I, I, yeah, that was the onething that really stood out when I
was observing is that, um, you know,what made your business special
is that you are encouraging womento accept, like, you know, um, You
know, this is, this is my, my best.
It's not the same as, you know,my friend, you know, Amanda or,
(43:59):
you know, Rebecca or Tracy or, youknow, um, it's, uh, this is my best.
And so I feel great and Ilook great just as I am.
So that, um, was remarkable.
Uh, so I, I know that we are alittle bit on a time crunch, so I
will work to, um, uh, wrap it up.
Um, but I, um.
(44:20):
The next thing I guess is,uh, where is, uh, Bodied by
Sheena going, um, in, uh, 2025?
Sheena Shelton (44:28):
Um, well, Bodied by Sheena is going to now provide virtual services.
I noticed that with the inquiries thatI received that there were some, um,
women who are not in the city, youknow, maybe not even in the state.
And so I am also including virtualservices so that I can reach a broader
audience and serve a broader audience.
Um, and I'm super, superexcited to do that.
(44:51):
Um, this is going to give me the abilityto help more people and I'm excited.
So that's where we're going.
2025, um, some in person sessions,um, virtual services are offered.
I do have a couple of pop ups here in SanDiego coming, um, in the spring and summer
and yeah, it's going to be a good time.
It's going to be a good time.
(45:11):
I'm super excited.
That
Annmarie Hylton (45:13):
sounds wonderful.
And, um, if it fits my schedule,I, I may just, uh, join you
because I got to work on this body.
Sheena Shelton (45:22):
Yes, I'll be here.
I'll be here
Annmarie Hylton (45:24):
waiting for you.
Yes.
So, um, I guess, um, in a, I guess aclosing statement, um, I'm going to do
the fun thing sometimes that I, uh, I do.
Um, I'll give you the, the quirkyquestion of, uh, what is fitness?
Sheena Shelton (45:42):
Ooh, fitness.
Okay.
Fitness is, um, a way to moveyour body and, um, to build and
help build a healthier lifestyle.
Fitness can look like whatyou want it to look like.
It could be strength training.
It could be running, swimming,walking, but it's moving your body.
Um, that's what I would say fitness means.
Annmarie Hylton (46:05):
I like it because it seems it's, I like
it because it's, it's doable.
Pun intended.
Yeah, it is doable.
Pun intended and
Sheena Shelton (46:12):
not intended.
It's doable.
So I like it.
You can do it in your livingroom as well, you know,
Annmarie Hylton (46:18):
so.
I like that.
So thank you, Sheena, foryour time and insight.
To learn more about SheenaShelton, go to bodiedbysheena.
com.
If you have a passion for an unservedcommunity, a social justice problem,
or want to change minds, contactProject Good Work at projectgood.
work to start yourproject of change today.
Subscribe to our mailinglist at Project Good.
(46:41):
org slash subscribe to get ourepisodes and blog articles sent to
you each month to our listeners.
Thanks for tuning in to Project Good.
We're focused on what matters.
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