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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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A Guided Meditation to Relax the Body

Sweat and Sunshine

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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.
06:11
January 31, 2023
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.
04:54
January 24, 2023
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.
07:42
January 17, 2023
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.
07:49
January 10, 2023
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/
06:46
January 03, 2023
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.
05:45
November 22, 2022
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.
03:48
November 11, 2022
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
05:25
November 08, 2022
Give Yourself a good Reason for a Mood-Boosting Shower
Give Yourself a good Reason for a Mood-Boosting Shower
Most of us are well aware of the mood-boosting benefits a hot shower can provide, but I’d like to take some time today to explore why it works so well. I also want to give you some inspiration to work up a sweat before your mood-boosting shower and to get outside when you do it.  15 Min. Fitness Videos
06:28
November 01, 2022
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.
08:55
October 24, 2022
Movements to Practice for Life
Movements to Practice for Life
There are several factors that can contribute to a lack of mobility or a lack of comfortable movement. Age is certainly one of them but our daily habits have an even greater influence. The more we practice the foundational movements we want to perform in daily life, the better we’ll be at performing them. Incorporating these movements into our regular exercise routine is a simple solution to getting the practice we need. So let’s examine 5 foundational movement patterns that keep us capable, independent, and doing the things we love. Link to blog post: https://sweatandsunshine.com/movement-patterns-to-practice-for-life/
09:06
October 18, 2022
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.
14:41
October 11, 2022
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.
09:41
October 05, 2022
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. 
09:08
September 27, 2022
Looking for Motivation? Try New Information
Looking for Motivation? Try New Information
In this episode you'll learn how to identify, examine, challenge, and change unproductive thoughts and feelings that might interfere with your behavior change plans. Thanks for joining me for the post titled “Looking for Motivation? Try New Information.” Link to Blog Post: https://sweatandsunshine.com/looking-for-motivation-try-new-information/ Resources for Science-backed Info: Sweat and Sun Email List Science Daily Living Well Journal NutritionFacts.org Optimal Health Daily Podcast
04:50
September 20, 2022
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/
04:26
September 13, 2022
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
43:33
September 05, 2022
Are You a Match for Live, Online Fitness Training?
Are You a Match for Live, Online Fitness Training?
The most important factor in building a regular fitness routine is creating positive experiences. In other words, if we don’t enjoy it, we won’t come back. So get rid of the idea that we have to challenge ourselves to the point of near torture if we want positive results. Instead let’s focus on creating consistent positive experiences with live, online fitness training. Take this Cosmo-style quiz to discover if live, online fitness training might be a good fit for you. Link to join my  live online fitness classes: https://sweatandsunshine.com/online-fitness-training/ Link to Blog Post: https://sweatandsunshine.com/are-you-a-match-for-online-fitness-training/
07:27
August 26, 2022
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/
06:24
August 22, 2022
Finding Balance with Regular Exercise
Finding Balance with Regular Exercise
While there are plenty of physical health benefits to regular exercise, it’s the mental health benefit of stress reduction that offers inner balance. And a little inner balance goes a long way. Check out this episode to get an answer to the question "Why Should I Make Fitness a Priority When There is so Much Competition for my Time and Attention?” Link to Post: https://sweatandsunshine.com/finding-balance-with-regular-exercise/ Link to Study: https://bcomnm.org/wp-content/uploads/2017/12/Effects_of_Group_Fitness_Classes_on_Stress_and_Quality_of_Life_of_Medical_Students.pdf Link to Routine: https://sweatandsunshine.com/got-30-minutes-and-a-beautiful-day/
06:17
August 15, 2022
3 Truths About My Healthy Eating Journey
3 Truths About My Healthy Eating Journey
In this episode I’m opening up about how reading ingredients, adding whole food, and setting sustainable goals allowed me to radically improve my health. So what were the changes I made and how have I maintained them? You may be surprised to learn, I didn’t count calories, I didn’t deprive myself, I didn’t change back, and I’m still on that Journey now. Thanks for joining me for the post titled “Three Truths About my healthy eating journey.” Link to Blog Post 3 Truths About my Healthy Eating Journey
06:44
August 08, 2022
Sleep is the Solution
Sleep is the Solution
Poor sleep can have far reaching consequences for our health, particularly over time. But before you reach for an over the counter sleep aid, check out this post on natural solutions to getting good sleep.  Link to Blog Post: Sleep is the Solution
04:58
August 03, 2022
Can Time on the Court Deliver Total Body Fitness
Can Time on the Court Deliver Total Body Fitness
In this episode I’m sharing my personal research on finding fun, alternative fitness routines that still meet our health and wellness needs. I’ve created a unique full-body routine based on basketball drills, but can it offer as much value as a gym session? Link to Blog Post and Detailed Description: Blog Post and Basketball Routine
05:21
August 01, 2022
How to Relax and Restore with Physical Activity
How to Relax and Restore with Physical Activity
In this episode I’m sharing how we can use exercise to engage the parasympathetic state of our nervous system to lower our resting heart rate, decrease our risk of cardiovascular disease, and improve our digestion and sleep. Link to Blog Post: How to Relax and Restore with Physical Activity
06:09
July 30, 2022
Staying Mindful on Mondays
Staying Mindful on Mondays
Don’t believe the hype; Monday doesn’t have to suck. Experiencing a difficult day is out of our control but our perspective is completely ours to determine. If you’ve fallen into the weekly mindset that Monday must suck, check out these three steps to approach Mondays with mindfulness. Trickling Stream Link Link to Blog Post: Staying Mindful on Mondays
04:58
July 27, 2022
3 Steps to Improving Flexibility
3 Steps to Improving Flexibility
In this episode I’ll share about the three steps I took during boot camp to increase my flexibility and how you can use them to do the same. If improved flexibility is your goal, I'll challenge you to identify the value of flexibility to you, seek small successes, and practice daily. Link to Blog Post 3 Steps to Improving Flexibility
07:59
July 25, 2022
5 Healthy Habits to Feel Good at Work
5 Healthy Habits to Feel Good at Work
We pour an enormous portion of ourselves into our work. Today we’ll examine ways to use a breakfast, music, positivity, sunlight, and physical activity to make our time at the office work for us. Thanks for joining me for the post titled “5 Healthy Habits to Feel Good at Work.” Link to Blog Post: 5 Healthy Habits to Feel Good at Work
12:51
July 25, 2022
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. 
04:17
July 21, 2022
Combine Cardio and Strength to Fight Chronic Conditions
Combine Cardio and Strength to Fight Chronic Conditions
When we think about exercise to manage conditions like diabetes, cardiovascular disease, and hypertension, it’s common for people to focus on cardio. One reason may be because weight loss is key to managing and preventing chronic conditions and there is a well established misconception that burning more calories by completing tons of cardio is the answer to weight loss. A research-backed approach to decreasing body fat with exercise requires us to take two approaches. We’ll need to burn more energy AND build muscle. (Shout out to my sweetheart, Steven, and my cat, Huxtable for making a special appearance in my inaugural episode.) Full-body HIIT Routines Full Body Bliss on the Trail Basketball Court Full Body Routine Create Your Own Outdoor Circuit Link to Blog Post: Combine Cardio and Strength to Fight Chronic Conditions
07:18
July 20, 2022