Sweat and Sunshine

18/10/2025

Dragonflies are beautiful but also bada$$. They are carnivores, predators, insanely accurate hunters, and occasionally on accident they're even pollinators. Not to mention they take out the deadliest animal on the planet...the mosquito. And that's why the dragonfly is my spirit animal!

18/10/2025

My hiking guests from Houston made it to the top just in time. Thanks for sharing the sunrise with me y'all!

17/10/2025

Savoring my next to last sunrise hike before the temps get too chilly.

17/10/2025

Looks like this caterpillar is nearly ready to begin its transformation. It looks very well fed! Soon it will shed its skin multiple times then enter a cocoon. When it emerges it will be a White Lined Sphinx Moth, displaying striking, long and triangular forewings with shorter hindwings. With a wingspan of about 3/4 inches, this amazing creature can hover like a hummingbird.

Another amazing benefit of spending time in nature is the ability to let our minds run wild with curiosity. If you're ready to explore, heal, and challenge yourself in the natural world book some outdoor wellness with me. You can choose from outdoor fitness sessions, outdoor healing sessions, or outdoor adventures.

https://sweatandsunshine.com/outdoor-wellness-2/

17/10/2025

Starting in the dark, the moon, the warm glow of the rising sun; great work day so far.

17/10/2025

Shared the trail with three Javalina this morning. My guest Lilli, who was visiting from Montana and here to accept her master's degree from GCU, shouted "pigs?" as they came up behind us. We also got up close to a raven and a red-tailed hawk. Perhaps these sweet encounters with wildlife were a reward from mother nature for all Lilli's hard work.

16/10/2025

I'm no Martha Stewart but I love cooking at home. I just realized how calm and in a zone I felt chopping these sweet potatoes. Funny, because marketing efforts would have us believe that chopping veggies is time-consuming torture. I guess it's all about perspective. I've planned to be here; nourishing meals are highly valued in this home. I've hiked and trained online today and Steve's been cleaning windows for 8 hours straight. I love knowing I'm refilling our tanks with fuel that is helpful for our bodies.

16/10/2025

Research funded by Fundação de Amparo à Pesquisa do Estado de São Paulo and published in October 2025 demonstrates that regular physical activity not only improves muscle strength and cardiovascular health but also enhances immune health.

When previous studies revealed a premature aging of the defensive cells were triggered by obesity and a sedentary lifestyle, it made researchers curious about whether the converse could also be true. Could an older person who participated in endurance exercise for more than 20 years have a better prepared immune system?

The research team examined samples from participants with an average age of 64. They were divided into an untrained and trained group. The team discovered that the cells which support the body by eliminating viruses, known as “natural killer cells,” were less prone to inflammation, more energy efficient, and more adaptable.

“This means that, compared to non-athletic older adults, they had much better control of inflammation," says Fábio Lira, a professor at the Faculty of Science and Technology (FCT-UNESP), Presidente Prudente campus, and project coordinator.

Ready to create a physically active lifestyle and make positive changes toward your short and long-term health? Select the link below to learn how Online Personal Training can help.

https://sweatandsunshine.com/personal-training/

15/10/2025

Here in Phoenix the storms are gone and the sun is back! I was finally able to spend a gorgeous and green afternoon strolling the mountain with my Mama. We were only on the trails for about an hour but we got our daily dose of movement, nature, sunshine, and social connection. Thanks, Mom!

13/10/2025

Great news! New research demonstrates that the same lifestyle-based changes that improve heart disease and cancer also hold transformative potential for brain health. While age is the strongest risk factor for cognitive decline, like Alzheimer’s Disease, losing cognitive function is not simply an inevitable part of aging. Lifestyle-based interventions can help reduce the risk of cognitive decline.

According to new research published in the The American Journal of Medicine in October 2025, it is estimated that up to 45% of dementia risk could be attributed to modifiable lifestyle factors like physical activity, diet, weight management, and alcohol use as well as conditions like hypertension, diabetes, depression, and social isolation.

The Pointer Study was the first ever large-scale, randomized trial to test if intensive lifestyle changes can improve cognitive outcomes. Participants who were assigned to a structured, team-based lifestyle intervention showed statistically significant and clinically meaningful improvements in global cognition over two years.

Considering that over 7 million Americans currently live with Alzheimer's disease and in 2024 alone nearly 12 million family members provided more than 19 billion hours of care to dementia patients, this low-cost, powerful approach could be the answer to reduce dementia and its crushing toll on families and health systems.

Ready for a detailed plan to make positive changes toward your cognitive health? Ask your coach. As your Health Coach, I’m your wellness guide and supportive mentor. I’m here to motivate you toward healthy behavior change. I’ll help you identify, challenge, and change thinking patterns that don’t support your goals. I’m also here to educate when you request it and empower you to take responsibility for your health.

Free Consultation - Want to learn more? Try a complimentary consultation. In this 20 minute video call we’ll get to know each other better. I’ll listen to your health and wellness goals and let you know how I can help. I’ll share a bit about my story and you’ll learn what health coaching can do for you. Select the free consultation button below to schedule your session.

https://sweatandsunshine.com/health-coaching/

09/10/2025

I've just completed a new certification, Movement-Based Approach to Strength Training from American Council on Exercise (ACE Fitness), and I'm already including what I've learned in my client's programming. The info was that good!

I'm already a big fan of functional training and can't wait to see the results of adding Odd Position Strength, Dead Strength, and Agile Strength to improve soft tissue strength, joint mobility and stability, as well as nervous system intelligence.

09/10/2025

Proud Birding Moment: I properly identified a group of male juvenile European Starlings along my trail run Tuesday. There were four birds hanging out in a giant saguaro with about five arms. I paused for a brief moment to admire their intricate markings and feathers that look like they are made of black satin. They were absolutely stunning.

I love special little encounters like this. How about you? Have you had a special encounter with wildlife while practicing outdoor wellness? Tell us about it in the comments. Wildlife encounters just add to the experience, right? It feels so good; like a little reminder that we belong in the natural world.

First brought to North America in the nineteenth century, European Starlings are now among the continent’s most numerous songbirds. They are stocky black birds with short tails, triangular wings, and long, pointed bills. Though they’re sometimes resented for their abundance and aggressiveness...