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Sweat and Sunshine

Sweat and Sunshine

By Janelle Sheppard

Join Health Coach and Personal Trainer Janelle Sheppard, for inspiration and solutions to living the healthy lifestyle you’ve dreamed of, despite the challenges life offers up. Out of a deep desire to thrive in the face of chronic conditions, Janelle built her healthy lifestyle on the principles of sustainability, simplicity, science-backed research, and self care first. As your wellness guide and supportive mentor Janelle is here to motivate you to toward healthy behavior change, educate you when you request it, and empower you to take responsibility for your health.
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5 Places to Get Fit for Free in Phoenix

Sweat and SunshineJan 10, 2023

00:00
07:49
3 Strategies for Enjoying Outdoor Adventures with Chronic Conditions

3 Strategies for Enjoying Outdoor Adventures with Chronic Conditions

About 133 million Americans suffer from at least one chronic condition. A condition is one that lasts a year or more and requires ongoing medical attention or limits activities of daily living or both. I’m challenged by multiple chronic conditions, including Post Traumatic Stress Disorder and a musculoskeletal issue that causes chronic pain. I’m also a nature lover. So I’m well aware that awesome outdoor adventures naturally require thorough planning and when we have chronic conditions it exponentially increases the details we’ll need to consider. That's I'm sharing my top 3 strategies for enjoying outdoor adventures despite chronic conditions. You can read the blog post here: https://sweatandsunshine.com/3-strategies-for-enjoying-outdoor-adventures-with-chronic-conditions/

Sep 25, 202314:39
Making Spirituality Part of Our Wellness Practice

Making Spirituality Part of Our Wellness Practice

Join me as I seek insight on how we can make spirituality a regular part of our lives. In this episode Suzy Jacobson Cherry, a writer who focuses on spirituality, answers my questions on how to practice spirituality, the potential benefits of practicing, and what happens when we avoid spirituality. We'll discuss how mindfulness can connect us to spirituality, the importance of fellowship, and making time to breathe in and inspire ourselves.

Tempe Park with labrynth: Hudson Park

https://www.tempe.gov/Home/Components/FacilityDirectory/FacilityDirectory/104/3542?npage=2

Mar 14, 202334:44
Harriet Tubman, the Naturalist - Part Two
Feb 21, 202304:57
Harriet Tubman, the Naturalist - Part 1
Feb 07, 202306:20
Lessons From the Trail; Practicing a Work and Life Balance

Lessons From the Trail; Practicing a Work and Life Balance

One of my favorite ways to expand my ideas around health and wellness is to talk with my hiking guests. They come from all over the world, offering diverse perspectives; and they all like to stay active. As a Personal Trainer and Health Coach, I enjoy sharing what I’ve learned, but mostly I love discovering how others stay healthy. I’ve found the stories they tell and the insight they offer to be uniquely valuable in my personal growth, so I’d like to share my favorites here in a series titled “Lessons from the Trail.” In this post I’ll explain how a guest encouraged me to re-commit to my established belief of a day of restoration.

Jan 31, 202306:11
5 Ways to Fall in Love with Cooking at Home Part 2

5 Ways to Fall in Love with Cooking at Home Part 2

Cooking nutrient-dense, whole food at home has been one of the most impactful health and wellness practices I’ve ever developed. That’s why I want to help you fall in love with cooking at home. In our last episode we examined how we can challenge our current thoughts about cooking at home. We considered the benefits of using nutrient-dense, whole food, and we made a plan to do more cooking at home. In this episode we’ll explore the beauty of simplicity in cooking and we’ll examine the benefits of sharing a home cooked meal with someone we love.

Jan 24, 202304:54
5 Ways to Fall in Love with Cooking at Home

5 Ways to Fall in Love with Cooking at Home

Cooking nutrient-dense, whole food at home has been one of the most impactful health and wellness practices I’ve ever developed. That’s why I want to help you fall in love with cooking at home. In this episode we’ll take some time to challenge our current thoughts about cooking at home. We’ll consider building our meals around nutrient dense, whole food. We’ll explore the beauty of simplicity in cooking and we’ll make a plan to enjoy more meals at home with the ones we love. Thanks for joining me for the episode titled 5 Ways to Fall in Love with Cooking at Home – Part 1.

Jan 17, 202307:42
5 Places to Get Fit for Free in Phoenix

5 Places to Get Fit for Free in Phoenix

In this episode I’m sharing 5 of my favorite natural green spaces for physical activity in the Phoenix metropolitan area. According to the City of Phoenix, there are over 41,000 acres of desert mountain preserves and 185 parks. Abundant sunshine makes most days pretty perfect for all kinds of outdoor activities. If you’re ready to explore green spaces and be active, I’ve got 5 gorgeous places to get fit for free in the Phoenix metropolitan area.

Jan 10, 202307:49
Common Misconceptions about Adopting and Maintaining a Fitness Routine – Part 3

Common Misconceptions about Adopting and Maintaining a Fitness Routine – Part 3

Welcome to Sweat and sunshine. During my time as a Personal Trainer working in gyms, I was confronted with many misconceptions about adopting and maintaining a fitness routine. In three episodes I’d like to share some of the most common misconceptions and the facts behind them. We’ll discover why high intensity exercise isn’t always the answer to progress, why a ridged schedule may not be as successful as a fluid one, and why just two days at the gym could be your key to success. In this episode I’ll focus on the 2nd misconception; the Leg Day myth. This is the idea that the average individual should train like a body builder, breaking up muscle groups and training several days a week.

Link to blog post: https://sweatandsunshine.com/common-misconceptions-about-adopting-and-maintaining-a-fitness-routine-part-3/

Jan 03, 202306:46
Misconceptions About Adopting and Maintaining a Regular Fitness Routine Part 2

Misconceptions About Adopting and Maintaining a Regular Fitness Routine Part 2

During my time as a Personal Trainer and Health Coach, I've been confronted with many misconceptions about adopting and maintaining a fitness routine. In three episodes I’d like to share the most common misconceptions and the facts behind them. We’ll discover why high intensity exercise isn’t always the answer to progress, why a ridged schedule may not be as successful as a fluid one, and why just two days at the gym could be your key to success. In this episode I’ll focus on the first misconception; the idea that your fitness routine has to be extremely challenging or a horrible experience in order to be effective.

Nov 22, 202205:45
Veterans Day Bonus Episode, a Spoken Word Salute

Veterans Day Bonus Episode, a Spoken Word Salute

In this Veterans Day bonus episode I’m honoring all who have served with a performance of a spoken word poem based on my experience in US Navy boot camp. I hope it’s a little insightful but mostly inspiring. To all who have served, your dedication is truly appreciated. Thanks for listening to my piece titled “Eight Eight,” recognizing the women who graduated from division 351 in August 1996.

Nov 11, 202203:48
Common Misconceptions about Adopting and Maintaining a Fitness Routine

Common Misconceptions about Adopting and Maintaining a Fitness Routine

During my time as a Personal Trainer and Health Coach, I've been confronted with many misconceptions about adopting and maintaining a fitness routine. In this episode I’d like to share the most common misconceptions and the facts behind them. We’ll discover why high intensity exercise isn’t always the answer to progress, why a ridged schedule may not be as successful as a fluid one, and why just two days at the gym could be your key to success.


Link to Blog Post:

https://sweatandsunshine.com/common-misconceptions-about-adopting-and-maintaining-a-fitness-routine-part-1/


Sources

Miller, F. L., O’Connor, D. P., Herring, M. P., Sailors, M. H., Jackson, A. S., Dishman, R. K., & Bray, M. S. (2014). Exercise dose, exercise adherence, and associated health outcomes in the TIGER study. Medicine and science in sports and exercise, 46(1), 69–75. https://doi.org/10.1249/MSS.0b013e3182a038b9

Nov 08, 202205:25
Give Yourself a good Reason for a Mood-Boosting Shower
Nov 01, 202206:28
A Guided Meditation to Relax the Body

A Guided Meditation to Relax the Body

Meditation is a great opportunity to practice mindfulness and reduce stress. If you've experienced difficulty "clearing" or "quieting" the mind in your meditation practice a guided meditation may be a solution, as they provide a path for your mind to follow. Layback and listen in as we check in with our bodies and purposefully give each area an opportunity to relax.

Oct 24, 202208:55
Movements to Practice for Life
Oct 18, 202209:06
Morning Moves to Help You Rise and Shine

Morning Moves to Help You Rise and Shine

If like me, you’re challenged with chronic pain, moving in the morning can often be the most difficult part of the day. What’s worked well to get my mind off the pain and my body prepped for the day is a morning movement routine. Check out my morning routine for some ideas about how you'd like to start moving in the morning.

Disclaimer: Please be advised, I am not a medical professional and the suggestions given in this podcast should not be considered medical advice. Rather, my goal is to assist you in developing strategies that result in sustainable behavior change. Please check with your healthcare provider before beginning any diet, exercise, or health routine.

Oct 11, 202214:41
How to Turn a Sunrise Hike into a Healing Experience

How to Turn a Sunrise Hike into a Healing Experience

In this episode we’re exploring how we can exponentially boost the wellness benefits of time in nature with mindfulness. I'll offer up 5 tips to turn your next sunrise hike into a healing experience.

Link to blog post: https://sweatandsunshine.com/how-to-turn-a-sunrise-hike-into-a-healing-experience/


Sources

Bratman GN, Hamilton JP, Hahn KS, et al. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences of the United States of America. 2015(112);28:8567-8572. doi: 10.1073/pnas.1510459112.

Atchley RA, Strayer DL, Atchley P. Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings. de Fockert J, ed. PLoS ONE. 2012;7(12):e51474. doi:10.1371/journal.pone.0051474.

Mayer F, Frantz C, Bruehlman-Senecal E, Dolliver K. Why Is Nature Beneficial? The Role of Connectedness to Nature. 2009;41:607-643. Doi: 10.1177/0013916508319745

Gawande R, To MN, Pine E, Griswold T, Creedon TB, Brunel A, Lozada A, Loucks EB, Schuman-Olivier Z. Mindfulness Training Enhances Self-Regulation and Facilitates Health Behavior Change for Primary Care Patients: a Randomized Controlled Trial. J Gen Intern Med. 2019 Feb;34(2):293-302. doi: 10.1007/s11606-018-4739-5. Epub 2018 Dec 3. PMID: 30511291; PMCID: PMC6374253.


Oct 05, 202209:41
Manage Stress and Induce Relaxation with Physical Activity

Manage Stress and Induce Relaxation with Physical Activity

Welcome to Sweat and Sunshine. In this episode I’m sharing two physical activity based solutions to manage stress. We’ll learn how to complete the stress response cycle and how to engage the rest and digest” state of our nervous system. I’ll do that by sharing two stories. 

Sep 27, 202209:08
Looking for Motivation? Try New Information
Sep 20, 202204:50
Strength Training and Diabetes Prevention

Strength Training and Diabetes Prevention

Today we’re exploring how strength training can delay and even prevent type 2 diabetes. Thanks for joining me for “Strength Training and Diabetes Prevention.” The CDC estimates that more than 30 million American’s are living with Type-2 diabetes and the prevalence will increase to more than 54.9 million by 2030, according to research published by Population Health Management. While that projection may seem insurmountable, it doesn’t have to become a reality.

Strength Training Routine: https://sweatandsunshine.com/strength-training-for-diabetes-prevention/

Sep 13, 202204:26
Revolutionary Self Care with Joy Carter, LCSW

Revolutionary Self Care with Joy Carter, LCSW

Ever heard of the term "Revolutionary Self Care?" Let Licensed Clinical Social Worker, Joy Carter introduce you. You may just be surprised. During our interview on the topic, Joy "schooled" me in the best way possible.

 Joy Carter is a Licensed Clinical Social Worker with over 20 years of experience in the mental health field. Her passion for supporting professional women in practicing revolutionary self-care has enabled her to help numerous women create nurturing, supportive, and happy lives.

In this episode Joys shares tips for revolutionary self care through boundaries, basic needs, creating nurturing spaces, and managing overwhelm

Link to "Nourishing Your Mind, Body, and Soul in Tumultuous Times" online health and wellness discussion panel for women: https://www.eventbrite.com/e/404178989237

Sep 05, 202243:33
Are You a Match for Live, Online Fitness Training?
Aug 26, 202207:27
Cultivating Gratitude with Your Fitness Routine

Cultivating Gratitude with Your Fitness Routine

What if you could experience a genuinely thankful heart simply by adding some movement to your day? How could more gratitude affect your life? With a greater awareness and a little practice we can generate gratitude at any time. In today’s episode I’ll offer up 5 simple solutions to do just that.

Link to Blog Post:
https://sweatandsunshine.com/cultivating-gratitude-in-your-fitness-routine/

Aug 22, 202206:24
Finding Balance with Regular Exercise
Aug 15, 202206:17
3 Truths About My Healthy Eating Journey
Aug 08, 202206:44
Sleep is the Solution
Aug 03, 202204:58
Can Time on the Court Deliver Total Body Fitness
Aug 01, 202205:21
How to Relax and Restore with Physical Activity
Jul 30, 202206:09
Staying Mindful on Mondays
Jul 27, 202204:58
3 Steps to Improving Flexibility
Jul 25, 202207:59
5 Healthy Habits to Feel Good at Work
Jul 25, 202212:51
Discovering Exercise as Self Care

Discovering Exercise as Self Care

The benefits of exercise don't stop at our physical wellness. Exercise has an amazing ability to build confidence, self appreciation, and self love.  In this episode I share a bit about my experience discovering that exercise can be self care. 

Jul 21, 202204:17
Combine Cardio and Strength to Fight Chronic Conditions
Jul 20, 202207:18