Shows
The Well Life PodcastEpisode 99 - The End of the Quarter ReviewHeading into Q4.
This is it! The final quarter of 2025. Let’s make it count!
First: Review your annual goals and assess where you are at hitting the target
Second: Prioritize what is most important
Third: Assess your Q3.
How did you do in your wellness goals, financial, personal growth. Etc?
What worked, what didn’t and what are you going to change
What were your biggest wins?
Fourth: Lay the groundwork for Q4
Note big rocks: Thanksgiving, Christmas, New Years Eve, School break, programs
Th...
2025-09-2932 minThe Well Life PodcastEpisode 98 - What is Most ImportantWhat is most important?
Hebrews 12:1
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us…
Examine:
Faith
Intention
Association
Faith: How is your faith walk? I don’t necessarily mean your spiritual walk, but what are you filled with faith for? What are you believing God for? Faith = Confidence = Trusting in the promises of God.
Inte...
2025-09-2229 minThe Well Life PodcastEpisode 97 - Overview of the Musculoskeletal System
Overview of the Musculoskeletal System: Comprises bones, muscles, cartilage, tendons, ligaments, joints, and other connective tissue that support and move the body.
Functions:
Provides structural support
Facilitates movement
Protects internal organs
Stores minerals like calcium and phosphorus
Produces blood cells in bone marrow
Common Musculoskeletal Disorders:
Osteoarthritis: Degeneration of joint cartilage
Rheumatoid arthritis: Autoimmune joint inflammation
Osteoporosis: Reduced bone density and increased fracture risk
Muscular dystrophies: Genetic disorders causing muscle weakness
Fractures and sprains
Prevention & Maintenance:
Regular weight-bearing exercise
Adequate calcium and vitamin D intake
Proper ergonomics
Avoiding smoking and excessive alcohol
Diagnosis & Treatment:
Imaging tests (X-ray, MRI, CT)
Physical...
2025-09-1533 minThe Well Life PodcastEpisode 96 - GroundingGrounding (also called earthing in some contexts) refers to practices that help you reconnect physically, mentally, or emotionally to the present moment and the natural world. It is often used in mental health, spiritual wellness, and physical health practices. Here's a breakdown of what grounding is and why it’s important:
1. Psychological/Mental Health Grounding
Definition:
Grounding techniques help bring your awareness back to the present, especially during stress, anxiety, trauma, or dissociation.
Examples of grounding techniques:
5-4-3-2-1 method (identify 5 things you see, 4 you feel, 3 you hear, etc.)
Deep br...
2025-09-0820 minThe Well Life PodcastEpisode 95 - Detox with Wes Watts of Cellcore BiosciencesWes Watts was one of the first team members at CellCore Biosciences, helping shape its growth and mission from the ground up. In his role, Wes works closely with practitioners across the country to help them implement powerful protocols focused on detox, gut health, and root-cause healing.
Over the years, Wes has immersed himself in the functional medicine space, attending countless conferences and staying connected to the latest research and clinical insights. That ongoing exposure has helped him stay on the cutting edge of what's working in real-world practice — and he’s passionate about translating that knowledge into...
2025-09-0143 minThe Well Life PodcastEpisode 94 - Labor DayLabor Day - The work of your hands - You’ll never work a day in your life if you love what you do… purpose.
Each day when you go to work, you have a choice in how you approach your job. Will you honor God with your attitude and be, as Paul writes, “a worker who does not need to be ashamed”?
'Go ahead, build your career and give yourself to your work. But if you put me first, you’ll see your family built up! ' Proverbs 24:27
'Profes...
2025-08-2513 minThe Well Life PodcastEpisode 93 - Routine Wellness ScreeningsRoutine wellness screenings are preventive measures designed to catch health issues early when they're most treatable. The specific screenings can vary based on age, sex, family history, and risk factors, but here’s a general overview of recommended routine screenings for adults:
Annual screenings are crucial for maintaining good health because they allow for the early detection of potential health issues, often before symptoms appear. This early detection enables timely intervention, potentially leading to more effective treatment and better health outcomes. Regular screenings also help manage chronic conditions and can be a part of a hea...
2025-08-1829 minThe Well Life PodcastEpisode 92 - Lessons from JobJob, defending his case like a defense attorney, listing the evidence for his case. Satan, the accuser, prosecutor, condemning Job. Also notice, God doesn't defend himself - He defends Job. A picture of how Jesus defender and savior always stands for us. Interestingly to note, in Jewish literature, satan is a personal presence, one with great but limited power and satan is a metaphor for humans' inclination to sin. You can imagine a great courtroom in heaven where satan accuses God of favoring Job because he strokes God's ego. He basically asks him to prove that this is not...
2025-08-1120 minThe Well Life PodcastEpisode 91 - Secrets of the Blue Zones: Living Longer, Living Better"The Secrets of the Blue Zones: Living Longer, Living Better"
In this episode, we’re exploring a fascinating topic that might just change how you live your life—the Blue Zones.
These are the rare parts of the world where people consistently live to 100 and beyond, with vibrant health and joy. So what’s their secret—and how can we bring it into our everyday lives?"
What Are the Blue Zones?
Coined by author and researcher Dan Buettner
Six regions identified:
Okinawa, Japan
Sardinia, Italy
...
2025-08-0425 minThe Well Life PodcastEpisode 90 - Hazards of Grilling and BBQThe Popularity of Grilling
Talk about how common grilling is—backyard parties, holidays, tailgates.
Mention the enjoyment: flavor, outdoor time, social gatherings.
"Grilling is a summer ritual for many of us. It’s fun, it’s tasty, and it gets us outside. But like anything else, there’s another side to the story."
What Are the Hazards?
1. Formation of Harmful Compounds
Heterocyclic amines (HCAs): formed when meat is cooked at high temperatures.
Polycyclic aromatic hydrocarbons (PAHs): created when fat drips onto flame and creates smoke, which sticks to the meat.
"When mea...
2025-07-2815 minThe Well Life PodcastEpisode 89 - Emotional Trauma with Julie ThomWhat is emotional trauma?
Emotional trauma is a reaction to deeply distressing or disturbing events that overwhelms a person's ability to cope, leaving them feeling helpless. It can impact both the mind and body, and can stem from a single event or ongoing experiences like abuse or neglect. Symptoms include anxiety, flashbacks, nightmares, emotional numbness, and physical problems. Today we have the honor of having Julie Thom with us today, Julie is a Trauma informed coach.
Bio: Julie Thom is a trauma informed health, movement and life coach. She has been working in th...
2025-07-2159 minThe Well Life PodcastEpisode 88 - Top Coaching TipsEpisode 88 - Top Coaching Tips
Coaching is a process of self-discovery and self-awareness that helps individuals learn, develop, and grow personally and professionally.
Physical:
Almost every client that comes to me wants to lose weight.
Relational:
I have young single gals who want to be married…
I have numerous clients that want to improve their relationships with parents or siblings - it begins with forgiveness
Organizational skills:
So many of our clients come to us busy, ove...
2025-07-1445 minThe Well Life PodcastEpisode 87 - Inside Out (Accountability)Accountability - doing what you said you would do
Accountability means being held answerable for accomplishing a goal or assignment. Unfortunately, the word "accountability" often connotes punishment or negative consequences.*
Easier in community
Workout partners
Social media
Make it Public
Coaching
Mentorship
Accountability Partners
Accountability = integrity = character (who you are on the inside)
Knowledge without support is sterile
“Great things happen whenever we stop seeing ourselves as God’s gift to others and begin seeing others as God’s gift to us.” James S Vuocolo
Most important lessons come from the exa...
2025-07-0722 minThe Well Life PodcastEpisode 86 - Dr. Dick ThomDr. Dick Thom
Bio:
6 Principles for Daily Life
Breathing
Electrons
Lymphatic system
Nervous system
Minerals
Hydration
Website:
biomed-drainage.org
biomedcenter.com
______________________
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre S...
2025-06-3052 minThe Well Life PodcastEpisode 85 - Fire Up Your MetabolismFire Up Your Metabolism: Simple Habits to Boost Your Metabolic Health at Any Age
Today, we’re diving into a topic that affects everything from your weight and energy to your hormones and even your sleep: metabolic health.
Your metabolism isn’t just about how fast you burn calories. It’s the engine that powers your entire body. When it’s working well, you feel energized, focused, balanced. But when it’s out of sync, you might notice fatigue, weight gain, cravings, brain fog—even inflammation and chronic illness.
So in today’s episode, we’re going to cover:
What me...
2025-06-2320 minThe Well Life PodcastEpisode 84 - Love Your LiverToday we’re focusing on one of the hardest-working—and most overlooked—organs in your body: your liver.
Yep, your liver. You might not think about it much, but it’s doing a lot behind the scenes every single day to keep you healthy. It’s your built-in detox system, your vitamin warehouse, your metabolic manager, and so much more.
So today, we’re going to dive into:
What your liver actually does
What helps it thrive
What hurts it (sometimes without you even realizing)
And how you can start sh...
2025-06-1630 minThe Well Life PodcastEpisode 83 - Prayer, Part 2Prayer: A conversation with God… and so much more!
What is Prayer?: Prayer is mankind exercising dominion on the earth by giving God the freedom to intervene in earth's affairs. Prayer is not an option for mankind, but a necessity.
Prayer is not just an activity, a ritual or an obligation. It is communion and communication that touches the heart of God.
INTERCESSORY PRAYER:
The way Paul was moved so deeply for the Jewish people gives us a clue as to how we can...
2025-06-0932 minThe Well Life PodcastEpisode 82 - Prayer, Part 1Prayer: A conversation with God… and so much more!
What is Prayer?: Prayer is mankind exercising dominion on the earth by giving God the freedom to intervene in earth's affairs. Prayer is not an option for mankind, but a necessity.
Prayer is not just an activity, a ritual or an obligation. It is communion and communication that touches the heart of God.
TRUE PRAYER:
Builds intimacy with God
Honors His nature and Character
Respects His integrity
Believes His Word
Trusts in HIs love
Affirms His purpose and wi...
2025-06-0230 minThe Well Life PodcastEpisode 81 - Progressive Walking ProgramGet outside and enjoy nature!
Walking offers numerous health benefits, including improved heart and lung health, reduced risk of chronic diseases like type 2 diabetes and some cancers, enhanced bone and muscle health, and better weight management. Additionally, walking can boost brain function, support mental health, and strengthen the immune system.
A progressive walking program offers numerous benefits, where walking duration, intensity, or frequency gradually increases over time with consistency, one will improve cardiovascular health, endurance, and overall well-being.
Progressive Walking Program (4 Weeks)
General Guidelines
Warm-Up: Start each session with 3–5 minutes of slow walking.
...
2025-05-2619 minThe Well Life PodcastEpisode 80 - Vagus NerveThe vagus (vagal) nerve is one of 12 cranial nerves that connect the brain and body. It is known as cranial nerve X (representing the 10th cranial nerve). The vagus nerve is the longest of the 12 cranial nerves.
It extends from the brain stem and splits off into many branches that extend down through the neck to the vital abdominal organs.
The vagus nerve acts as an information superhighway to the brain. The left vagal nerve runs down the left side of your neck, and the right vagal nerve runs down the right side. The vagus n...
2025-05-1935 minThe Well Life PodcastEpisode 79 - The Priority of Sleep70 million Americans suffer from sleep problems.
The Centers for Disease Control declared insufficient sleep as a public health epidemic.
Among these gifts are a consoling neurochemical bath that mollifies painful memories and a virtual reality space in which the brain melds past and present knowledge, inspiring creativity. Downstairs in the body, sleep restocks the armory of our immune system, preventing infection and warding off all manner of sickness. Sleep reforms the body’s metabolic state by fine-tuning the balance of insulin and circulating glucose. Sleep further regulates our appetite, helping control body weight through healthy fo...
2025-05-1227 minThe Well Life PodcastEpisode 78 - CollagenHappy Mother’s Day
Collagen
What happens to collagen as I age?
As we age, the body produces less collagen, and existing collagen breaks down faster. The collagen is also of lower quality than when we were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.
How do I tell if my body’s collagen level is decreasing?
Collagen can’t be measured — for instance, in a blood test — but there are signs that your collagen level is decreasing...
2025-05-0529 minThe Well Life PodcastEpisode 77 - Armor of God“The armor of God isn’t passive protection, it’s a strategic battle plan. Each piece isn’t just for defense, it allows us to advance. The war is spiritual and so is the armor. The armor only works when it is put on, The armor isn’t optional, it is vital. Without it you will not stand in the days ahead.”
'And then he was astonished to see that there was no champion, not even one, who would rescue the oppressed. So then his own mighty power rescued him, and his own righteousness supported him.'
God's A...
2025-04-2822 minThe Well Life PodcastEpisode 76 - Quarterly ReviewEnd-Of-Quarter Reflection
“If you play it safe in life, you’ve decided that you don’t want to grow anymore.” Shirley Hufstedler
To live a Well-Life, planning your life effectively and achieving your goals is important. Begin by identifying your core values and vision. Next, set SMART or SMARTER goals—those that are Specific, Measurable, Achievable, Relevant, and Time-bound. And the ER stands for Elevate & Revise.
Purpose for Q1 Reflection:
Check in on your short-term goals and, as a result, make actionable plans for Q2.
Questions to ask yourself
What were...
2025-04-2130 minThe Well Life PodcastEpisode 75 - Passover and EasterPassover (Pesach) begins at sundown on Saturday, April 12th, and ends at nightfall on Sunday, April 20th, while Easter is celebrated on Sunday, April 20th
Passover:
'The blood will be a sign for you on the houses where you are, and when I see the blood, I will pass over you. No destructive plague will touch you when I strike Egypt. 'Exodus 12:13
On this day, the Jewish people read Song of Solomon, a book about the deep love of the groom, Jesus and His bride, us. Oh how the Lord loves each and e...
2025-04-1529 minThe Well Life PodcastEpisode 74 - Food DyesFrom popsicles to pistachios and from meat to mac and cheese, synthetic food dyes are everywhere. Their vibrant colors make food appealing and increase our appetite.
Many dyes pose serious health risks.
The most common food dyes known to cause allergies include Red 40, Yellow 5, and Yellow 6.
Red No. 40, Yellow No. 5 or Yellow No. 6 – which account for 90 percent of food dyes used in the U.S. – are linked to adverse health effects.
The EU requires any food products containing these three dyes to have a warning label that reads “may have an adverse e...
2025-04-0717 minThe Well Life PodcastEpisode 73 - SunlightWhen you think of the sun, your first thought might be about the damage it can do. And too much can cause several kinds of serious health issues. But small amounts, especially early in the day before it’s at its brightest, can be good for you in some ways.
How Much Is Enough?
This answer is different for everyone. It depends on your skin tone, age, health history, diet, and where you live. In general, scientists think 5 to 15 minutes -- up to 30 if you’re dark-skinned -- is about right to get the most out of it w...
2025-03-3124 minThe Well Life PodcastEpisode 72 - Women's History Month“March is the Month of Expectation.
The things we do not know –
The Persons of prognostication
Are coming now
– Emily Dickenson
What are you expecting as spring is here?
Benefits of Sunlight, Red Light, Infrared Light, Blue Light…
Women’s History Month
1. Elizabeth Blackwell—The first woman in America to receive a medical degree—championed women's participation in the medical profession and ultimately opened her own medical college for women.
Blackwell began her pioneering journey after a deathly ill friend insisted she would have recei...
2025-03-2419 minThe Well Life PodcastEpisode 71 - Spiritual DisciplinesSpiritual Disciplines
- Silence
- Stillness
- Prayer
- Generosity
- Fasting
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Sp...
2025-03-1730 minThe Well Life PodcastEpisode 70 - Tips for SpringPrep for 2nd quarter: 30-60-90
Do a quarterly review
Spring cleaning / Declutter!
Your environment
3 separate piles: keep, throw away, give away
Room by room
Kitchen (start with expiration dates)
Bathrooms (old linens & blankets)
Bedroom closets (if you haven’t worn it in a year, give it away)
Office (file 2024 files away and create new 2025 files)
Your body
Tidy up your living space will make your home and mind feel clearer.
Organizing your home will make spaces feel larger and cleaner, this act will have a similar effect on your mental health.
Clearing clutter and pu...
2025-03-1020 minThe Well Life PodcastEpisode 69 - Heart Health and Love, Part 3Leading up to and throughout Lent, keep in mind that above all, this season is a time for deepening your relationship with the Lord. The three pillars of Lent—prayer, fasting and almsgiving—serve as guideposts on this 40-day journey. Prayer, in particular, holds a special place in this season of repentance and renewal..
What is true love?
'The light of God’s love shined within us when he sent his matchless Son into the world so that we might live through him. This is love: He loved us long before we loved him . It was hi...
2025-03-0325 minThe Well Life PodcastEpisode 68 - Heart Health and Love, Part 2STRESS & EMOTIONAL
Studies suggest that high cortisol levels from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. These are common risk factors for heart disease. This stress can also cause changes that promote the buildup of plaque deposits in the arteries.
Relational/Emotional
Dating in this day and age
According to a Pew Research Center survey, around 30% of adults in the United States over 50 are considered single, and 36% over 65.
Marriage
Love is good for your heart. Love may help you recover if you do develop heart problems. Research ha...
2025-02-2428 minThe Well Life PodcastEpisode 67 - Heart Health and LoveCardiovascular diseases (CVDs) are the world’s leading killer, causing 1 in every 3 deaths. The cause of heart attacks and strokes are usually the presence of a combination of risk factors, such as tobacco use, unhealthy diet and obesity, physical inactivity and use of alcohol, hypertension, diabetes, and high levels of cholesterol.
It is never too late to change your lifestyle towards a healthier heart. Here are a few practical steps you can follow.
1. Eat a heart-healthy diet: A heart-healthy diet includes various foods, such as fruits, vegetables, whole grains, legumes, and nuts..
2. If overweight, lose weight: Overweight and obesity is def...
2025-02-1731 minThe Well Life PodcastEpisode 66 - Quarterly GoalsGoal setting for 1st quarter 2025
Go back and listen: Dec 29 episode #61 goal setting
One word:
Robin - impact
Glenda - discipleship
Goal setting is crucial because it brings clarity, motivation, direction, and a meaningful life purpose. By establishing clear goals, one can channel their efforts into achieving specific outcomes, monitor their progress, and experience a profound sense of accomplishment when they fulfill their ambitions. In essence, goals serve as a personal roadmap, guiding one toward the desired achievements.
Here are some compelling reasons why goal set...
2025-02-1033 minThe Well Life PodcastEpisode 65 - Brain Health and Mindset, Part 2Mindset
Fixed mindset: The belief that a person's abilities are fixed and can't be changed
Growth mindset: The belief that a person's abilities can be developed through effort and persistence
Understand your "why" and identify a goal that will significantly impact your life.
What is your why?
My why: Fulfill my earthly assignment
the soul is made up of the mind, will, and emotions. The soul is the seat of a person's feelings, desires, and character
The mind: The mind is the thought factory of the soul, and is r...
2025-02-0330 minThe Well Life PodcastEpisode 64 - Brain Health and Mindset, Part 1Brain vs Mind
The two terms are often used interchangeably. The brain is a physical organ that controls bodily functions, including thought, memory, emotion, and movement. The brain is made up of neurons and blood vessels.
The mind is a more abstract concept that refers to a person's thoughts, feelings, and actions.
The brain is considered to be a physical thing, and the mind is considered to be mental.
Brain decline can be caused by several factors, including aging, injuries, infections, diseases, and lifestyle choices.
...
2025-01-2741 minThe Well Life PodcastFasting in 2025
Spiritual Benefits
Biblical Fasting is refraining from food for a spiritual purpose. It helps us better connect with God and align ourselves with God and what He wants to do in our lives, Stovall Weems says: “It is time to get your fight back, hit the reset button, and experience God in an incredibly fresh, new way. Hold on and get ready for an awakening.”
“This is the kind of fast day I’m after: to break the chains of injustice, get rid of exploitation in the workplace, free the oppressed, cancel debt...
2025-01-2029 minThe Well Life PodcastEpisode 63 - Menopause Care for Women with Dr. Marcy MeyerDr. Marcy Meyer grew up in San Diego, California, and earned her Bachelor of Science in Cellular and Molecular Biology from San Diego State University. She served in the military for over 21 years and received her medical training while in the U.S. Army.
Upon leaving the Army in 2018, she made Tacoma her home and established Destiny Direct Primary Care to serve the Tacoma community. She was introduced to the concept of Direct Primary Care, which she will tell us about.
She recently embarked upon the path of Menopause Care after the misfortunate loss of he...
2025-01-1346 minThe Well Life PodcastEpisode 62 - Happy New YearGlenda & Robin discuss their hopes, dreams and goals for 2025.
What is the Lord saying to you?
What is your word for the year… Do you have a word for the year?
What books are you reading that relate to the above?
From Jon Gordon:
What do you want to focus on this year?
What's in the way?
What do you need more of?
What do you need less of?
What needs to change?
What matters most?
What is one word that will drive me this year to be my best...
2025-01-0623 minThe Well Life PodcastEpisode 61 - Goal Setting'I admit that I haven’t yet acquired the absolute fullness that I’m pursuing, but I run with passion into his abundance so that I may reach the purpose for which Christ Jesus laid hold of me to make me his own. I don’t depend on my own strength to accomplish this; however I do have one compelling focus: I forget all of the past as I fasten my heart to the future instead. I run straight for the divine invitation of reaching the heavenly goal and gaining the victory-prize through the anointing of Jesus. So let all wh...
2024-12-3044 minThe Well Life PodcastEpisode 60 - Christmas Made HealthyThe birth of Jesus is described in the Gospels of Matthew and Luke, and is celebrated annually at Christmas
The 4 weeks of Advent:
Hope
Peace
Love
Joy
The Birth Of Jesus Christ, God’s Only Son, Is The Greatest Gift That God Has Ever Given. Celebrate The Birth Of Our Risen Savior And Let Your Heart Overflow With Hope, Peace, Love, And Joy!
Holiday cooking
Meats: Organic turkey, chicken, ham, wild caught salmon, grass-fed/finish or from local vendor beef tenderloin
Veggies...
2024-12-2331 minThe Well Life PodcastEpisode 59 - Generosity and Extravagant Giving with Robert KaelinRobert Kaelin is a visionary leader and the founder of Counter Culture Leadership, a values-based organization that helps equip leaders to reach their full potential so they can change the world with a positive impact. He is the founder of Generous Influencers, a nonprofit on a mission to influence communities with generosity through community events and building relationships.
Robert began his journey as an author, speaker, entrepreneur, trainer, and coach after graduating with a Bachelor of Arts in Leadership from Faith International University. He and his wife are also the owners and operators of a café where t...
2024-12-1652 minThe Well Life PodcastEpisode 58 - The Forgiveness Habit with Dean SmithDean Smith is a high-performance coach and keynote speaker, widely regarded as one of the nation’s most trusted and inspiring voices on forgiveness.
He captivates audiences with his extraordinary personal journey and empowers them with actionable strategies to conquer the mental, emotional, and spiritual barriers that stand in the way of leadership success. As a coach, Dean partners with leaders to ignite their passion, transform their habits, and elevate their performance, helping them unlock their God-given potential and make a lasting impact on their lives and organizations.
Sign up for NL...
2024-12-0944 minThe Well Life PodcastEpisode 57 - Fighting Off Seasonal Colds and FluDoes Chicken Soup really help? Chicken soup as a therapy can be traced back to 60 A.D. and Pedanius Dioscorides, an army surgeon who served under the Roman emperor Nero, and whose five-volume medical encyclopedia was consulted by early healers for more than a millennium.
Boost Your Immune System
Sleep
Healthy eating (nutrients)
Movement - at least 150 minutes each week of moderate-intensity physical activity. If the weather forces you inside, try an indoor physical activity, like yoga or aerobics. It’s also a great time of year to join a gym or create an in-home gym in you...
2024-12-0227 minThe Well Life PodcastEpisode 56 - Thanksgiving - A Heart of GrattitudeGratitude is the greatest of all attitudes
Gratitude changes who you are
Gratitude changes what you see.
Gratitude changes what you say
Gratitude changes who you do life with
Gratitude is a powerful weapon of war
According to UCLA Medical: Research shows that practicing gratitude — 15 minutes a day, five days a week — for at least six weeks can enhance mental wellness and possibly promote a lasting change in perspective. Gratitude and its mental health benefits can also positively affect your physical health.
Health...
2024-11-2534 minThe Well Life PodcastEpisode 55 - Rest, Sleep and SabbathSleep is Important
The Sleep Spectrum: Why the average person needs 7–8 hours, but some may need more or less depending on genetics and lifestyle.
Sleep Deprivation’s Silent Damage: How lack of sleep can increase inflammation and raise risks for serious conditions like heart disease and cancer.
Rewiring Your Sleep Patterns: Cognitive behavioral therapy can help break the cycle of insomnia by changing your relationship with sleep.
Sleep Hygiene Tips: From creating the perfect sleep environment to cutting out late-night caffeine, tips on how to optimize your nightly routine for better rest.
Why Sleep Apnea is Serious: Learn about...
2024-11-1823 minThe Well Life PodcastEpisode 54 - Gut HealthYour second brain: 95% of the “feel good” neurotransmitter, serotonin is produced in your gut - not your brain.
Vagus Nerve - the connection between brain & gut
Organs involved in digestion:
Mouth
Esophagus
Stomach
Small Intestine
Colon
Other organs involved:
Liver, Gallbladder, Pancreas
Symbiosis - state of harmony in the gut
& Dysbiosis - state of imbalance in the gut
Dysbiosis occurs when there is a disruption to the bala...
2024-11-1130 minThe Well Life PodcastEpisode 53 - Forrest Therapy Follow Up with Russ HolleyEpisode 53: Russ Holley - Forrest Therapy Followup
We are back with our friend Russ Holley. Just to refresh your memory, back in Episode 15, Russ introduced us to Forrest Therapy. Since then, I had the privilege of joining he, his wife along with my dear friend Raquel on a Forrest Therapy walk. So, we had to have him back on so we could talk about it and how I experienced it.
As a reminder: Russ Holley is a certified ANFT Forrest Therapy guide and a John Maxwell Certified Leadership Coach/Trainer.. He brin...
2024-11-0446 minThe Well Life PodcastEpisode 52 - Catching Up With Michael McIntyreIt’s our One Year Anniversary! To celebrate we invited our coach, mentor, and leader, Michael McIntyre, to join us and catch up on everything in the McIntyre Enterprise.
Today we will be having a conversation to talk about this past year’s podcasts and growth in business, get inspiration and maybe even some tips from Michael.
We take time on our one year birthday to give honor where honor is due to Michael & Stacye McIntyre, Next Level Experience and all that they have on their heart to do for the future.
What would you say...
2024-10-2847 minThe Well Life PodcastEpisode 51 - Thyroid HealthThyroid disease is very common, with an estimated 20 million people in the United States having some type of thyroid disorder. Women and people assigned female at birth (AFAB) are about five to eight times more likely to be diagnosed with a thyroid condition than men and people assigned male at birth (AMAB).
Thyroid diseases are split into two types: primary and secondary.
In primary thyroid disease, the disease originates in your thyroid gland. In secondary thyroid disease, the disease originates in your pituitary gland. As an example, if you have a nodule on your thyroid...
2024-10-2134 minThe Well Life PodcastEpisode 50 - Bringing the Kingdom with Darin EubanksDarin Eubanks has a passion to build up and encourage the body of Christ to be everything they were created to be. He has been married to his amazing wife Jamie since 2002 (22 years) and has three beautiful daughters.
He works for an environmental services company as an account manager where he helps customers find solutions for their waste management needs.
He has served in different forms of ministry for over 25 years. In 2018, he started the Kingdom Bringer Podcast and continues to use it as a way to produce encouraging content with the goal of edifying th...
2024-10-1457 minThe Well Life PodcastEpisode 49 - Breast HealthBreast Cancer Awareness Month:
In 2024, breast cancer is estimated to be the most common cancer in the United States, with the following statistics:
New cases: 310,720 new cases of invasive breast cancer are estimated to be diagnosed in women, and 2,790 new cases in men
Deaths: 42,250 women and 530 men are estimated to die from breast cancer
5-year relative survival: 91.2%
Risk of recurrence: Highest in the first few years after treatment, and decreases over time
To the alarm of experts, breast cancer diagnoses in women under 50 have been rising by more than two percent annually over the past five...
2024-10-0719 minThe Well Life PodcastEpisode 48 - Strength TrainingEpisode 48 - Strength Training
Strength training is an important part of an overall fitness program.
Use it or lose it
Lean muscle mass naturally diminishes with age.
The body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.
Strength training may also help you:
Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the...
2024-09-3025 minThe Well Life PodcastEpisode 47 - RoutinesEpisode 47 - Routines
Today Glenda & Robin talk about their beginning and end of day routines.
What is your morning routine? Setting your day up for success.
Up no later than 5:00am
S.A.V.E.R.S.What is V. visualization? (being in 2 places at the same time…)
Prayer/Devo
Glenda’s Day: P.R.A.Y.E.R
Pray, praise, prepare for my day
Reflect and Renew my mind
Affirmations
Yield to Him
Reflect over the day
End of Day - coaching se...
2024-09-2324 minThe Well Life PodcastEpisode 46 - Breaking the FastEpisode 46 - Breaking the Fast!
The first food or beverage you consume in the morning BREAKS your fast from the night. Thus, it is your BREAKFAST. Breaking the Fast.
Breakfast revs up the body after a night's sleep, giving us energy and nutrients to face the day. Studies suggest that eating breakfast regularly is associated with good health — and that the timing of the meal, as well as what's in it, matters.
Why we should NOT miss breakfast:
Missing breakfast is likely to increase the temptation to rea...
2024-09-1640 minThe Well Life PodcastEpisode 45 - Summer Fun Before Back to SchoolEpisode 45 - Summer Fun Before Back To School
Back to School season is here and we are just starting our summer activities. Here are some fun things and some practical things to do before everyone gets back to the busy school season:
Sleep patterns
Shift diets and plan meals that heal, support and energize
New clothes
Family Fun Nights
Movie Nights
Hiking
Camping
Picnic
Walks
Cycling
Outdoor sports (volleyball, pickle ball, soccer, etc.,)
Outdoor cooking
Gardening
Star glazing
Sunset
Backyard camping
Kayak
Paddle board
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For more information about the hosts, please visi...
2024-09-0925 minThe Well Life PodcastEpisode 44 - Do It Now (Before You Turn 70), Part 2Episode 44 - Do It Now, Part 2
From Ryan Joswick, coach (life lessons from his 70 year old mom)
Love others, do no harm.
Joy comes from the inside out.
Be better, not bitter.
Always keep a gratitude journal.
Family is everything! Cherish your family!
Always win your age group after 70.
Health is our own personal responsibility.
Live with grace.
Fewer words, more actions.
Bark less, wag more.
One foot in front of the other. Regardless of the obstacle, never stop.
Be quick to forgive and forget.
Courage is the decision to place your dreams above y...
2024-09-0237 minThe Well Life PodcastEpisode 43 - Do It Now (Before You Turn 70), Part 1Episode 43 - DO IT NOW!, Part 1
Do It NOW: these statements from 70 year old execs:
1) I should have taken charge of my life and set my goals earlier. Life isn’t practice, it’s the real thing.
2) I would have taken better care of my health.
3) I would have managed my money better.
4) I would have spent more time with my family.
5) I would have spent more time on personal development.
6) I would have had more fun.
7) I would have planned my career b...
2024-08-2634 minThe Well Life PodcastEpisode 42 - What Are Your Dreams?Episode 42: What are your dreams?
Dangerous Wonder - Michael Yaconelli
1 Corinthians
Passion
Purpose
Meant for others
See Jesus in us
Perseverance
Lifestyle to overcome
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For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1...
2024-08-1927 minThe Well Life PodcastEpisode 41 - Keys to Living a Well LifeEpisode 41 - Top Keys to Living a Well Life
1. Spiritual-God first in all aspects of your life
● Spiritual disciplines (praise & worship)
● Prayer
● Studying
2. Mental/Emotional
● Manage stress
● Live in peace
● Community
3. Physical
● Movement
● Muscle health
● Nutrition
4. Financial
● Budget
● Giving
● Resources
5. Vocational
● Love what you do
● Operate in your gifting
● Entrepreneur
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For more information about the hosts, please visit their websites and follow them on social media:
D...
2024-08-1250 minThe Well Life PodcastEpisode 40 - Person vs. PerformanceEpisode 40 - Person vs Performance
Personal and family mission
Personal and family core values
Identifying Core Values (see values list below)
Identify Gifting
Identify Discipline
What are your values? In other words, what matters most to you. Your values resonate deeply and you are drawn to them effortlessly. They aren’t what you think is good. They are what you celebrate and measure success by. They are what you want to be remembered for. They are what you will sacrifice and go the extra mile for. If you could only choose your top three to five va...
2024-08-0538 minThe Well Life PodcastEpisode 39 - Stages of ChangeEpisode 39 - Stages of Change
Precontemplation (Not yet acknowledging that there is a problem behavior that needs to be changed)
Contemplation (Acknowledging that there is a problem but not yet ready or sure of wanting to make a change)
Preparation/Determination (Getting ready to change)
Action/Willpower (Changing behavior)
Maintenance (Maintaining the behavior change)
Relapse (Returning to older behaviors and abandoning the new changes)
Stage One: Precontemplation -
People are not thinking seriously about changing and are not interested in any kind of help. People in this stage tend to defend their current bad h...
2024-07-2932 minThe Well Life PodcastEpisode 38 - Top Coaching TipsEpisode 38 - Top Coaching Tips
Coaching is a process of self-discovery and self-awareness that helps individuals learn, develop, and grow personally and professionally.
Physical:
Almost every client that comes to me wants to lose weight.
Relational:
I have young single gals who want to be married…
I have numerous clients that want to improve their relationships with parents or siblings - it begins with forgiveness
Organizational skills:
So many of our clients come to us busy, ove...
2024-07-2245 minThe Well Life PodcastEpisode 37 - Next Level ExperienceGlenda and Robin discuss the life transformational Next Level Experience, how it changed their lives and how it can change yours as well. Next Level is expanding across the nation. Here are the links to apply to join a Next Level Experience near you:
Our next event is this July 26-28 in Tacoma, WA. Here is the link:
https://themichaelmcintyre.com/events/next-level-experience-tacoma/
https://themichaelmcintyre.com/next-level-experience/
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For more information about the hosts, please visit their websites and follow them on social media:
...
2024-07-1528 minThe Well Life PodcastEpisode 36 - SupplementsEpisode 36: Supplements: some of our favorite things
What are supplements? - Dietary supplements are products that add nutrients or other compounds such as vitamins, minerals, herbs, etc.,. They come in many forms — like pills, powders, liquids, and bars — that you can eat or drink. Dietary supplements are designed to supplement — not replace — nutrients or other compounds in your diet.
Many people take dietary supplements to fill in the nutritional gaps in their diet. Others supplement in hopes of preventing disease or achieving specific wellness.
Talking with a healthcare professional about any dietary supplements you take...
2024-07-0848 minThe Well Life PodcastEpisode 35 - Personal Training with Dusty KinleyEpisode 35: Personal Training with Dusty Kinley
Our guest today is Dusty Kinley. He is the owner of Innovative Fitness, a personal training studio with 2 locations, Fircrest WA & Gig Harbor WA. Dusty studied Exercise Science & Nutrition at Central Washington University for 3 years and completed his degree in Kinesiology at Whitworth College. He also briefly studied Exercise Science at Washington State University.
Dusty played 17 years of football, 5 years of competitive bodybuilding, and has 35 years of exercise and weight training experience. He is married to Andrea, they have 3 children, Kennedy 16, Tyce 15, and Landrie 7.
Contact Info:
Du...
2024-07-0136 minThe Well Life PodcastEpisode 34 - Carnivore with Colt MiltonEpisode 34 - Carnivore with Colt Milton
Colt Milton is a Carnivore Bodybuilder, Competition Prep Coach, & Podcast Host currently prepping to guest pose at The Open Natural bodybuilding competition in Seattle, WA, along with his wife Taylor who is just beginning her first meat-based competition prep.
Since losing their corporate jobs during the events of 2020, they launched SUPERSETYOURLIFE.COM, a movement dedicated to HEALTH-FIRST AESTHETICS & TOTAL-BODY OPTIMIZATION, as well as Skullbellzâ„¢ skull-themed gym equipment.
Colt co-hosts Carnivore Coaches Corner and The SuperSetYourLife.Com Podcast
Contact Info:
https...
2024-06-2447 minThe Well Life PodcastEpisode 33 - Living Well in Your Finances with Financial Coach Tony DuckEpisode 33 - Living Well in Your Finances with Financial Coach Tony Duck
Tony is married with four children, an adult son, two adult daughters and one daughter at home. While employed with the Federal Courts of the United States, tony owned a technology consulting business and financial coaching business. Tony’s been a financial coach for 15 years. He started as an insurance agent and became a registered securities agent. Eventually he left practice because he couldn’t teach as he wanted. Tony started speaking about finances at church, community centers, and small businesses. He became a Financial Master ...
2024-06-1751 minThe Well Life PodcastEpisode 32 - We Fix Pain Fast with Dr. Brent Foberg, DCEpisode 32 : We Fix Pain Fast with Brent Froberg, DC
Dr. Brent Froberg is a Chiropractic Physician and an Airrosti Care Provider in Tacoma WA. He combines manual therapy, rehabilitation exercise, and wellness strategies to help people recover from musculoskeletal injuries and pain and get back to thriving. He has had the privilege of working with 19 professional athletes and was hired to work backstage at an Elton John concert. His passion, and 99% of his work, is helping people like you and me to feel and move better. Dr. Froberg was awarded Valedictorian of his Chiropractic college graduating class an...
2024-06-1042 minThe Well Life PodcastEpisode 31 - Fathers Day with Steven McCoy and Bob SpellmeyerEpisode 31 - Fathers Day with Steven McCoy and Bob Spellmeyer
On this episode, Dr. Glenda and Robin talk to Steven and Bob about the importance of the father in a family. They discuss an amazing ministry called The Table, that the two of them started. It's a gathering on Saturday mornings that is intended to build up men to understand their value and purpose.
Bob Spellmeyer: rspellm@gmail.com
Steven McCoy: smccoy2@comcast.net
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For more information about the hosts, please visit their websites and follow them on s...
2024-06-0347 minThe Well Life PodcastEpisode 30 - Skin Care with Elyssa Shepard DondjaEpisode 30 - Skin Care with Elyssa Shepard Dondja
Elyssa Shepard Dondja Bio:
Introducing Elyssa, your dedicated esthetician specializing in pigment and melanated skin services. Despite her one year of experience, Elyssa's passion for skincare and commitment to excellence shines through in every treatment she provides. Her studio is a serene sanctuary where clients can unwind and experience personalized skincare routines designed to enhance their natural beauty. Elyssa's gentle demeanor and attention to detail create an atmosphere of relaxation, allowing clients to escape the hustle and bustle of everyday life. Step into Elyssa's tranquil oasis and...
2024-05-2744 minThe Well Life PodcastEpisode 29 - Transitions, Part 2Episode 29 - Transitions, Part 2
The end of life may look different depending on the person’s preferences, needs, or choices. Some people may want to be at home when they die, while others may prefer to seek treatment in a hospital or facility until the very end. Many want to be surrounded by family and friends, but it’s common for some to slip away while their loved ones aren’t in the room.
People who are dying need care in four areas: physical comfort, mental and emotional needs, spiritual needs, and prac...
2024-05-2031 minThe Well Life PodcastEpisode 28 - Women's Health: MenopauseEpisode 28: Women's Health: Menopause
What is Menopause:
Menopause is defined as having no menstrual period for one year. The age it starts can vary, but it typically occurs in your late 40s or early 50s. Menopause can cause many changes in your body.
Menopause symptoms are the result of a decreased production of the hormones estrogen and progesterone in the ovaries. Symptoms can include hot flashes, weight gain, or vaginal dryness.
The average age menopause begins is 51 years old.
The majority of women stop having periods somewhere between ages 45 and 55
What is Perimenopause:...
2024-05-1342 minThe Well Life PodcastEpisode 27 - Mothers DayEpisode 27 - Mothers Day
Her children stand and bless her. Her husband praises her: “There are many virtuous and capable women in the world, but you surpass them all!” (Proverbs 31:28, 29 NLT)
In 1905, Anna Jarvis, the daughter of Ann Marie Reeves Jarvis successfully introduced the idea for a national holiday recognizing mothers. Ann Marie Reeves Jarvis had followed Howe's campaign and had pursued her own volunteer efforts during the Civil War. Ann Marie died on May 9, 1905, and her daughter, Anna, missed her mother greatly. She started a dedicated letter-writing campaign to declare an official Mother...
2024-05-0621 minThe Well Life PodcastEpisode 26 - Longevity and Natural Medicine with Dr. Jennifer JoyEpisode 26 - Longevity and Natural Medicine with Dr. Joy
Dr. Joy started with an interest in medicine from a young age. Her father was an orthopedic surgeon and her mother a school psychologist. Knowing she wanted to be a doctor she studied biology and environmental sciences while finishing a pre-med curriculum at Cornell College.
Dr. Joy believes in a collaborative approach where she empowers her patients to make informed decisions in their health care. Treatment incorporates clinical nutrition, hydrotherapy, mind-body medicine, botanical medicine, homeopathy, nutrient therapy, detoxification, physical medicine, diet and lifestyle interventions and pharmaceuticals as...
2024-04-2955 minThe Well Life PodcastEpisode 25 - Overcomers Growth Mindset with Bello DondjaEpisode 25: Overcomers Growth Mindset with Bello Dondja
Bello is a Go To Market Strategist and Founder of Ease Digital Studio, Helping CBOs and SMEs Thrive Online.
Experienced Product Manager leading cross-functional teams to deliver innovative SaaS products in education, employment, and healthcare sectors. Adept in strategic execution, product lifecycle management, and program development. Deeply dedicated to propelling user experience and closing equity gaps for BIPOC communities.
Values: Servant Leadership and Excellence
Contact info: www.easedigital.studio
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For more information about the hosts, please visit th...
2024-04-2238 minThe Well Life PodcastEpisode 24 - TransitionsEpisode 24 - Transitions
'Teach me how to make good decisions, and give me revelation-light, for I believe in your commands.' Psalms 119:66
Life, whether we like it or not, comes in seasons. Transitions from one season to another can be joyful, stressful, sad, and maybe even scary. We never know what is coming in the new season. I find that there is always an element of feeling lost.
Transition is all about change. Most people don’t like change - why?
Comfort zone
“In transition God focuses on remov...
2024-04-1539 minThe Well Life PodcastEpisode 23 - Yoga Faith with Michelle ThielenEpisode 23 - Yoga Faith with Michelle Thielen
Michelle Thielen is a speaker, author, activist and founder of YogaFaith.
As a Trauma Sensitive Yoga Therapist, Michelle has been instrumental in the aiding with the restoration of those who suffer from trauma, anxiety and depression into healing and freedom.
She holds certifications with the American Council of Exercise, is a Yoga Therapist with the International Association of Yoga Therapists and founder of the Christian Yoga Association.
To connect with Michelle or learn more about Yoga Faith, go to
www.yo...
2024-04-0848 minThe Well Life PodcastEpisode 22 - Seasonal ChangesEpisode 22 - Seasonal Changes
Seasonal allergies, also referred to as hay fever and allergic rhinitis, are much more common than people may realize. According to the Centers for Disease Control and Prevention, more than 1 in 4 American adults and nearly 1 in 5 children have a seasonal allergy.
occurs when an allergen – such as pollen from trees, grass and weeds or mold spores – enters the body. In response, the immune system overreacts and produces antibodies, called immunoglobulin E (IgE), that signal to cells to release histamines, a chemical that fights off the invaders, but also is notorious for caus...
2024-04-0122 minThe Well Life PodcastEpisode 21 - Easter/LentEpisode 21 - Easter/Lent
Consider the cross.
Communion & fasting
The great exchange
It hardly seems possible, but Lent is here. It seems like just yesterday we were celebrating Christmas. Easter comes very early this year. This year Ash Wednesday falls on Valentine's Day, which last happened in 2018 and will occur again in 2029, making it seem somewhat common. But that actually isn’t the case, as it won’t happen again until 2096. Many of us will have experienced the Lent/Valentine's Day clash three times in 11 years and then never again.
Life can be like...
2024-03-2530 minThe Well Life PodcastEpisode 20 - Spiritual Disciplines, Part 3Episode 20 - Spiritual Disciplines, Part 3
Sources: Spiritual Disciplines Handbook, The Power of Communion
Holy Communion: Most don’t realize that this is a practice that we can and should do often. Jesus says, “Do this in remembrance of me.”
'As they ate, Jesus took the bread and blessed it and broke it and gave it to his disciples. He said to them, “This is my body. Eat it.” Then taking the cup of wine and giving praises to the Father, he entered into covenant with them, saying, “This is my blood. Each of you mus...
2024-03-1849 minThe Well Life PodcastEpisode 19 - How to Eat Healthy on a BudgetHow to Eat Healthy on a Budget
Plan: To optimize your budget-friendly grocery list, decide which meals you want to cook for the week.
Avoid impulse purchases and stick to your list at the store.
Consider meatless meals. Plant-based proteins are highly nutritious and generally more affordable than meats and fish. If you still crave meat, incorporate smaller amounts as a base for flavor or as a condiment, while focusing on plant proteins like beans or tofu so that you can save on cost, increase volume of the meal, and boost nutrition and heartiness.
Purchase foods an...
2024-03-1131 minThe Well Life PodcastEpisode 18 - Spiritual Disciplines, Part 2Spiritual Disciplines, Part 2
- Bible Reading/Bible study:
The Bible is Divine Revelation. God’s own Word to us. It reveals who He is, who we are and why we are here. Bible Study involves engaging our minds and focusing our attention on Scripture in an attempt to understand and apply truth to every part of our lives
What speaks to my heart - then draw a heart next to it
What new thought or idea comes to me - then draw a light bulb next to it
What does Scripture move me...
2024-03-0444 minThe Well Life PodcastEpisode 17 - Spiritual Disciplines, Part 1Spiritual Disciplines, Part 1
- Silence
- Stillness
- Prayer
- Generosity
- Fasting
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Tr...
2024-02-2630 minThe Well Life PodcastEpisode 16 - Natural MedicineNatural Medicine
What is natural medicine?
Other common names:
Holistic medicine
Naturopathic medicine
Functional medicine
Whole-person medicine
Complementary and alternative medicine (CAM)
Integrative medicine.
Natural medicine seeks natural cures, including a range of therapies & modalities based on exposure to natural elements such as sunshine, fresh air, or heat or cold, as well as nutrition such as following a vegetarian and whole food diet, fasting, or abstention from alcohol and sugar. Movement and physical activity, stress management, sleep. The focus is treating the whole person rather than only a specific symptom or condition
H...
2024-02-1938 minThe Well Life PodcastEpisode 15 - Forest Therapy with Russ HolleyForest Therapy
Dr. Glenda and Robin talk with Russ Holley.
Russ Holley is a certified ANFT Forrest Therapy guide and a Leadership Coach/Trainer. He brings 20+ years of experience as a Senior Manager in a Fortune 50 company. By combining his skills as a forest therapist and a leadership coach, Russ empowers individuals and teams to reduce stress, enhance their creativity, and improve their overall wellbeing.
Learn more about Forest Therapy at:
https://www.wellbeinginnaturenw.com/
For more information about the hosts, please visit their websites and f...
2024-02-1243 minThe Well Life PodcastEpisode 14 - Movement, Part 2Movement, Part 2
Five Components of Fitness
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Flexibility
Body composition
Flexibility refers to the range of motion around a given joint without pain.10
UC Davis Health. Flexibility.
Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders but tight and inflexible hamstrings or hips.
Flexibility is essential at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining a full range of motion through your maj...
2024-02-0528 minThe Well Life PodcastEpisode 13 - Movement, Part 1Movement, Part 1
Five Components of Fitness
Cardiovascular endurance
Muscular strength
Sarcopenia literally means “lack of flesh.” It’s a condition of age-associated muscle degeneration
Muscular endurance
Flexibility
Body composition
Current Guidelines Center for Disease Control and Prevention (CDC) and The ACSM's (American College of Sports Medicine) physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week.
The Physical Activity Guidelines for Americans provides evidence-based guidance to help Americans maintain or improve their health through physical activity.
Physical activity is anything that gets your body moving. Each week adults need 1...
2024-01-2929 minThe Well Life PodcastEpisode 12 - MindsetMindset.
There is no magic formula to changing your mindset or how you think.
According to Wikipedia: A mindset is an established set of attitudes of a person or group concerning culture, values, philosophy, frame of mind, outlook, and disposition. It may also arise from a person's worldview or beliefs about the meaning of life.
To change the way we think, behave, react, move through our lives requires intentionality.
Rocky Balboa: from victim to eye of the tiger
Boys in the boat: from poverty mentality and inward focu...
2024-01-2235 minThe Well Life PodcastEpisode 11 - Mindfulness and MindsetEpisode 11 - Mindfulness and Mindset
Carrière K, Khoury B, Günak MM, et al. Mindfulness‐based interventions for weight loss: a systematic review and meta‐analysis. Obesity Reviews. 2018;19(2):164-177.
Objective: This study conducted a meta-analysis to clarify inconsistencies found in past reviews that investigated the efficacy of MBIs for weight loss and obesity-related eating behaviors.
Review methods: A total of 18 publications (19 studies, n = 1,160) were included.
Conclusion: Results suggest that MBIs are effective in reducing weight and improving obesity-related eating behaviors among individuals with overweight and obesity. Further research is needed to examin...
2024-01-1555 minThe Well Life PodcastEpisode 10 - FastingEpisode 10 - Fasting
Spiritual Benefits
Biblical Fasting is refraining from food for a spiritual purpose. It helps us better connect with God and align ourselves with God and what He wants to do in our lives, Stovall Weems says: “It is time to get your fight back, hit the reset button, and experience God in an incredibly fresh, new way. Hold on and get ready for an awakening.”
“This is the kind of fast day I’m after: to break the chains of injustice, get rid of exploitation in the workplace, free the o...
2024-01-0828 minThe Well Life PodcastEpisode 9 - Showing Up Big with Michael McIntyreOn this episode, we have a conversation with our mentor, coach and friend, Michael McIntyre.
Michael takes a holistic approach to bring out the best in your life spiritually, relationally, and financially. Michael creates individualized programs for those of who want to experience growth and see greater results. Michael specializes in deep diving into the areas where you want to experience transformation.
Michael and his wife, Stacye, are the founders of MCINTYRE, an organization built around helping people awaken identity, activate purpose, and accelerate mission. This is achieved through the Next Level Experience, Leadership 300, and...
2024-01-0140 minThe Well Life PodcastEpisode 8 - Longevity and Vitality, Part 2Longevity & Vitality Part 2
We mentioned palliative care in our last episode, but many people are unfamiliar with palliative care. So, I want to briefly define palliative care vs hospice care.
Palliative care is specialized medical care for people living with a serious illness, such as cancer or heart failure. Patients in palliative care may receive medical care for their symptoms, or palliative care, along with treatment intended to cure their serious illness. Palliative care is meant to enhance a person's current care by focusing on quality of life for them and their family.
H...
2023-12-2540 minThe Well Life PodcastEpisode 7 - Longevity and VitalityThe Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
Longevity and Vitality
Longevity - Long Life
What does the Bible say about longevity?
Psalms 91:16 - With long life will I satisfy him, and shew him my salvation. Proverbs 9:11 - For by me thy days shall be multiplied, and the years of thy life shall be increased. Genesis 6:3 - And the LORD said, My spirit s...
2023-12-1825 minThe Well Life PodcastEpisode 6 - Nutrition, Part 2: We Love Our Carbs and Meal PrepThe Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
2023-12-1133 minThe Well Life PodcastEpisode 5 - Nutrition, Part 1: The Yummy, the Tasteless and What’s Good For YouThe Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
NUTRITION, PART 1 - THE YUMMY, THE TASTELESS AND WHAT'S GOOD FOR YOU
Craveability of food: SUGAR
Any substance that we use for pleasure can be an addiction—this includes sugar. Research shows that our brains are hardwired for pleasure, and sugar works much like many addictive drugs in that it af...
2023-12-0442 minThe Well Life PodcastEpisode 4 - Revive Your Dreams and Achieve Your GoalsThe Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
REVIVE YOUR DREAMS AND ACHIEVE YOUR GOALS
Begin with the end in mind.
Begin with: Dream - Vision (do you see it as doable?)
Goals
To do’s or tasks
Let's look at 7 areas that your goals and/or your vision could fall under:
Spiritual
Health & Fitness
Inc...
2023-11-2728 minThe Well Life PodcastEpisode 3 - Fearfully and Wonderfully MadeThe Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
2023-11-2033 minThe Well Life PodcastEpisode 2 - Just in Time for the HolidaysThe Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
2023-11-1332 minThe Well Life PodcastEpisode 1 - Welcome to The Well Life PodcastThe Well Life Podcast is hosted by Dr. Glenda Shepard and Robin McCoy. Their mission is to educate and empower you to take control of your health, live The Well Life and to be the best version of yourself.
For more information about the hosts, please visit their websites and follow them on social media:
Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach
https://www.triumphantwomancoaching.com/
FB - https://www.facebook.com/glenda.shepard1
2023-11-1014 min