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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

How does an escaped slave become an American hero? Our perspective holds the answer. You see Tubman wasn’t simply an escaped slave. She was a highly skilled naturalist; an expert of the natural world. In this episode we’ll learn how Tubman used her skills as a naturalist to triumph over immense evil and successfully lead 19 dangerous and exhausting missions through varying landscapes. Sources Carnegie Museum of Natural History. (n.d.). Retrieved February 7, 2023, from https://carnegiemnh.org/harriet-tubman-was-a-naturalist/ Guzman, F., & Gast, P. (2020, March 10). A timeline of the life and legacy of Harriet Tubman. CNN. Retrieved February 7, 2023, from https://www.cnn.com/2020/03/10/us/harriet-tubman-timeline-trnd/index.html Magazine, S. (2022, March 10). Harriet Tubman is famous for being an abolitionist and political activist, but she was also a naturalist. Smithsonian.com. Retrieved February 7, 2023, from https://www.smithsonianmag.com/history/harriet-tubman-is-famous-for-being-an-abolitionist-and-political-activist-but-she-was-also-a-naturalist-180979689/ Michetti, J. (2021, February 28). Harriet Tubman, naturalist. Audubon Society of Northern Virginia. Retrieved February 7, 2023, from https://www.audubonva.org/news/harriet-tubman-naturalist --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

How does an escaped slave become an American hero? Our perspective holds the answer. You see Tubman wasn’t simply an escaped slave. She was a highly skilled naturalist; an expert of the natural world. In this episode we’ll learn how Tubman used her skills as a naturalist to triumph over immense evil and successfully lead 19 dangerous and exhausting missions through varying landscapes.  Sources Carnegie Museum of Natural History. (n.d.). Retrieved February 7, 2023, from https://carnegiemnh.org/harriet-tubman-was-a-naturalist/ Guzman, F., & Gast, P. (2020, March 10). A timeline of the life and legacy of Harriet Tubman. CNN. Retrieved February 7, 2023, from https://www.cnn.com/2020/03/10/us/harriet-tubman-timeline-trnd/index.html Magazine, S. (2022, March 10). Harriet Tubman is famous for being an abolitionist and political activist, but she was also a naturalist. Smithsonian.com. Retrieved February 7, 2023, from https://www.smithsonianmag.com/history/harriet-tubman-is-famous-for-being-an-abolitionist-and-political-activist-but-she-was-also-a-naturalist-180979689/ Michetti, J. (2021, February 28). Harriet Tubman, naturalist. Audubon Society of Northern Virginia. Retrieved February 7, 2023, from https://www.audubonva.org/news/harriet-tubman-naturalist --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

Welcome to Sweat and Sunshine. In this episode I’m sharing two physical activity based solutions to manage stress. We’ll learn how to complete the stress response cycle and how to engage the rest and digest” state of our nervous system. I’ll do that by sharing two stories.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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 ListScience Daily Living Well JournalNutritionFacts.orgOptimal Health Daily Podcast --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/sweatandsunshine/message