Words of Wellness with Shelly
Do you get confused by all of the information that is available regarding ways to improve your health and wellness? Do you often become frustrated or overwhelmed with decisions on how to be your healthiest? We all know and understand how important our health and wellness is to the vitality of our lives, however navigating the wealth of health and wellness information available can often feel overwhelming. Understanding the significance of our well-being in leading fulfilling lives is crucial, yet determining what steps to take that are essential for our health can often be confusing.
Welcome everyone to "Words of Wellness"! In this podcast, hosted by Shelly Jefferis, M.A., a seasoned health and wellness professional with over 35 years in the industry, all of your questions will be answered and clarity will be provided through personal stories, education, tips and inspiration. Throughout her profession, Shelly has always had the heart and desire to help others feel their best and live their best lives through her supportive and compassionate approach. Through engaging solo and guest episodes, several topics will be addressed, questions will be answered and clarity will be provided in an effort to lead you to a healthier, more energetic life. With a master’s degree in kinesiology, extensive experience as an educator, speaker, coach, and entrepreneur, Shelly brings a wealth of knowledge and a genuine passion for empowering others to feel their best. By featuring industry experts and relatable individuals, the podcast promises personal stories, practical advice, and inspiration. She is excited to come to you weekly sharing all she has experienced, learned and discovered through the years. Whether you're seeking to elevate your well-being, gain practical insights for personal health, or simply be inspired to live a high quality vibrant life, this is the podcast is for YOU! Be sure to tune in weekly and join us along our "Words of Wellness" journey and embark on a path toward a healthier and more fulfilling quality of life full of happiness, energy and joy!
Words of Wellness with Shelly
Revitalizing Your Health Routine In the New Year With These 5 Wellness Tips
Discover the secrets to revitalizing your health routine with timeless wisdom that cuts through the clutter of modern wellness fads. Join Shelly as she draws from over three decades in the wellness industry to help you refocus on the essentials of fitness and nutrition. In this episode, we explore the foundational elements of a healthy lifestyle, from incorporating consistent movement and strength training into your daily routine to understanding the crucial role of restorative sleep. These insights are not just reminders but necessary tools to ensure you're on track for a vibrant and fulfilling life.
Through five simple wellness tips, you'll learn the importance of a balanced diet, encompassing carbohydrates, proteins, fats, vitamins, and minerals, to fuel your body effectively. We also delve into proactive health management with regular check-ups and the strategic use of supplements. Experience the transformative power of breath work with techniques like the 4-7-8 method, designed to enhance mental clarity and ease anxiety. Finally, set yourself up for success with a morning routine that calms the mind and preps you for the day, potentially incorporating adaptogen drinks to maintain balance and resilience. Tune in for personal stories and actionable advice to kickstart your wellness journey this year.
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Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.
Thank you and God Bless!
And remember to do something for yourself, for your wellness on this day!
In Health,
Shelly Jefferis
Do you get confused by all of the information that bombards us every day on ways to improve our overall health and our overall wellness? Do you often feel stuck, unmotivated or struggle to reach your wellness goals? Do you have questions as to what exercises you should be doing, what foods you should or should not be eating, how to improve your overall emotional and mental well-being? Hello everyone, I am so excited to welcome you to Words of Wellness. My name is Shelly Jeffries and I will be your host. My goal is to answer these questions and so much more to share tips, education and inspiration around all of the components of wellness through solo and guest episodes. With 35 plus years as a health and wellness professional, a retired college professor, a speaker and a multi-passionate entrepreneur, I certainly have lots to share. However, my biggest goal and inspiration in doing this podcast is to share the wellness stories of others with you, to bring in guests who can share their journeys so that we can all learn together while making an impact on the health, the wellness and lives of all of you, our listeners. The ultimate hope is that you leave today with even just one nugget that can enhance the quality of your life, and that you will. We all will, now and into the future, live our best quality of lives, full of energy, happiness and joy. Now let's dive into our message for today.
Speaker 1:Hello everyone, and welcome back to Words of Wellness. I am excited to be here with you all and if you are brand new to the podcast, I want to welcome you. My name is Shelly Jeffries and it is a fresh new year. I can't believe we're already almost one week into the new year and I really try not to talk about dates too much on here, because I know that we will have listeners tuning in at various times of the week, various times of the month, various times of the year. But I can't help but be excited about what's to come, the new energy that a new year brings, and with that I wanted to jump in and share with you all just a few real simple wellness tips as we head into a new year and you know I was thinking about this the other day I sometimes take for granted about the fact that I have been in the wellness, nutrition and health industry for well I hesitate to say, but about 40 years and I sometimes take for granted what everybody knows, or I sometimes take for granted the fact that we all need to be reminded at times some of the basics.
Speaker 1:And I was thinking back to when I was teaching at college and my students every semester I would give a lecture on just basic components of fitness, and then I would also, on another day, give a basic lecture on just the basic essentials of nutrition. And I always would come back to that because I just wanted to make sure that my students had just kind of a ground level understanding of just the basic principles of fitness and nutrition. And it got me thinking that we sometimes get so caught up in the new studies, the new research who's saying what to do, who's saying what not to do, getting more into kind of the scientific side of things, which is fine and very much necessary and needed. However, it just brought me back to thinking I want to get back to some of the basics, and so that's how I want to start with this podcast with you all today, when we are talking about wellness, and that is the focus of my podcast, and so what I want to share with all of you are just five wellness tips, five tips to help all of us as we enter a new year, and just some things to think about and maybe just some good reminders, just taking us back to some of the basics. So that's what I want to do with everyone today and again, I'm just going to go over five areas and keeping it simple, taking off the new year, and I hope you find value with what I'm going to share with you today.
Speaker 1:So, first off, I want to talk about exercise and you know, many years ago there were so many requirements around how long we should exercise, what we should do for our exercise, how many days a week, and that still is somewhat valid to this day. However, I think what we focus more on this day and age is really focusing on just getting movement movement of our body, whether it's through yoga or running or walking, and maybe not focusing so much on the time we spend doing it, but just making sure we're getting some of that exercise in. We're getting to a point where our heart rate gets up, we start to work a little sweat up and we just get our bodies moving. That is just so important. And you know, I heard recently or read recently that even if you are a runner which I am a runner even if you go for a run but then you sit at a desk job or you sit for many hours, you still need more movement. So it's such a good, it's a good reminder especially for any of you who have desk jobs or maybe you sit a lot during the day, to take breaks and get up and walk, just even a walk around the block. It doesn't have to be long, it doesn't have to be really strenuous, but the point of it is just to get up and move our bodies. And I want to also say, along the same lines, the importance of strength training. It is so incredibly crucial that you incorporate some strength training into your routine and, again, keep it simple, start slow, but you want to focus on the different muscle groups and do exercises that will strengthen those muscles and then, as a result, you're also strengthening your bones. And especially for any of us who are I don't know what you would say a little bit further along in life, let's say the strength training is very, very important, especially as we age. So I wanted to touch upon that.
Speaker 1:The second point I want to talk about is sleep. Getting sleep, quality sleep, is so critical to our bodies, to our health. It gives us, our bodies, a chance to regenerate, our cells to regenerate and rest is so needed for our bodies, our brains, our minds, and so a few things to think about when it comes to sleep is to try and do something that's calming before you go to bed. So, whether that's listening to some quiet music or taking a bath, something that's going to be relaxing for you. And I always like to come back to three tips from Brendan Burchard, and for any of you who know Brendan Burchard, he's an incredible coach, a performance coach. He is just one of the top performance coaches in the country and he has a routine that he goes by. He says no food three hours before bed, says no food three hours before bed, no work two hours before bed and then no screen time one hour before bed. And I like to share that with all of you because that might be helpful to just kind of start to think about.
Speaker 1:Maybe you don't incorporate all of that, maybe incorporate part of it or maybe none of it, but I think it's something that's good to think about those areas that we can kind of start to cut back on right before going to bed. And I know I'm guilty on the screen time, I'm guilty of looking at my phone before sleep, and that's something that I'm going to work on doing better about. I love to read. I just sometimes find I do a last minute scan, a last minute check on messages and you know it's really not necessary right before you go to sleep. So that's something that I am going to work on myself, but whatever it is, it can help you be more calm so that you can have a restful night's sleep. It is recommended that we sleep for seven to eight hours a night, and you know some people do okay with less, but that's really what's recommended, at least for adults, for sure.
Speaker 1:And then the next area, number three I want to talk a little bit about nutrition and water intake. I want to combine those together. About nutrition and water intake I want to combine those together. Water intake we want to be drinking half our body weight in ounces. So if somebody is 150 pounds, their goal is to drink 75 ounces of water, and I think it's a really good tip to have a glass full of the water that you need to drink for that day, and trying to get most of it in earlier in the day and then space it out throughout the rest of the day can be really, really helpful and that water intake is really important for so many reasons. It does help to flush out some of the impurities. So many reasons it does help to flush out some of the impurities. It helps to keep our body and our digestive system regular and it helps our immune system. And our bodies are made up of 60, 75% water, so we need to replenish that fluid on a daily basis.
Speaker 1:It's very, very critical for the functioning of our bodies Nutrition-wise making sure we're getting a combination of carbohydrates, protein and fat, making sure we're getting the vitamins and the minerals that our bodies need. Now I know it can be challenging sometimes to go well, I don't know what I need, how much do I need, and I'm not going to go into that right now, into more detail. But that's where I think it's really critical, where we get our regular checkups, we go to the doctor, we get our physicals done, we have our blood drawn so we can get an indication of maybe where we are lacking, maybe where we need to supplement. And you know I used to be very kind of lax about supplementation when I would lecture to my students, but now I know that it is really critical. We can't get everything that we need nutritionally from our food supply, and I supplement yes, I do.
Speaker 1:I take various supplements. I drink a complete meal, meal replacement protein shake every single day, and I'm happy to share with you what I do on a regular basis. That's really truly helped me with my nutrition and my overall health, and please feel free to reach out if you would like to know more about my routine when it comes to my nutrition. I'm happy to share, but really be cognizant of what you're eating. Keeping those processed foods to a minimal, keeping our sweets to a minimal, making sure we're getting a well-rounded combination of our fruits and our vegetables. And the protein, again, is really critical. Critical and more and more research has come out and we know that many are not getting enough protein. So I aim to get a good, solid gram of protein per body weight. I think that's really something that's a good way to guide you along your protein intake.
Speaker 1:So the next area I want to talk about is breath work and breathing. Now, luckily, we have our autonomic nervous system that automatically has us breathing. If we had to think about every breath we took, that would be very challenging, for sure, so luckily we don't have to do that. However, I am going to recommend that you take some time at various points in your day to just stop and take some really deep breaths in and then breathing out. Where you breathe in and you fill up your tummy, you fill up your diaphragm and then you breathe out as much air as you can possibly breathe out.
Speaker 1:Now I would do this when I was teaching yoga and when I would do some breathing exercises with my students. I would take one hand. I would instruct them to take one hand on their belly and one hand on their chest and start to take that big inhale in and really it comes through the chest, the diaphragm belly, and really fill up the belly as much as you can, hold it for a few seconds and then just do the opposite Breathe out. You start to come in from the belly and breathe that air all the way out and breathe out as much as you possibly can. And there's actually a technique called 4-7-8 where you can breathe in for four counts, hold for seven and breathe out for eight, and there are definitely different, various techniques that you can use, but you can definitely do something like that and I recommend maybe setting your alarm a couple of times throughout the day just as a reminder, or take a step outside and do these breathing techniques outside. It can take two to five minutes and it is so great for our not just our bodies, but our mind, our brain. It's refreshing, it brings clarity and, quite frankly, when we're not really focused on our breath, a lot of the breathing takes place in our upper body and our shoulders, and we really want to make sure we're taking some deeper, cleansing breaths throughout the day. So I hope you find this helpful. The other really great benefit to doing a technique like that 4-7-8 is that it definitely helps with anxiety and it can help with your sleep. So give it a try. If it's something you haven't done yet, I encourage you to give it a try. Let me know how it goes. I think you'll really really be happy and really like it.
Speaker 1:The last area, number five I want to talk for a minute about stress and, ironically, the first four areas that I've already talked about can all help or hinder our stress. So what are you doing to help manage your stress? And you know stress is something we have. It's not something that we can ever escape, but how we manage our stress is the critical component. We can't get rid of our stress. We can reduce it, but most importantly, it's how we're managing our stress that comes into play.
Speaker 1:So I want to recommend a morning routine. Do you have a morning routine? How do you start your day For me, personally? I come down, I have my electrolyte drink, I drink immune boost and a hyaluronic acid drink, I grab my coffee, I have a little bit of collagen and then I sit down with my Bible, I sit down with a book, I sit down with my fur babies, and it's a routine that I have. And then I also step outside for a few moments. And I'm just sharing this with you because, if you don't have a morning routine, I want to encourage you to start thinking about starting one and again. It doesn't have to take up much time, but again, it's a great way to start your day. It can be a great way to just start calmly before we start getting into emails, before we start returning text messages, before we get into looking at social media. I encourage you to hold off on all of that and start the day by putting you as a priority, taking time for you and starting your day, your morning, in a more of a calm, relaxed way, because it really will set the tone for the rest of your day.
Speaker 1:I promise Something else that I do personally. I do have a couple different drinks with my wellness company that are adaptogen drinks and if you haven't heard of an adaptogen which I think many people nowadays have heard but they are herbs that help our bodies and our brains be more calm and deal with stress, and they were originally introduced to help athletes and help their bodies recover from their event, and what they found is that the adaptogen is so beneficial for not just our bodies but our brains. So I encourage you to maybe look into that and again, I can make a recommendation. You can reach out to me and I can share with you what I do, but that's another product that can be helpful to just help with relaxation and help with stress. So I hope you find these five areas and just these simple tips helpful. I know I shared a lot. I want to keep it simple. I just wanted to touch upon these five areas with everyone and just remind you to kind of start thinking.
Speaker 1:If you're not incorporating these areas into your lives now, I want to encourage you to take some steps so that these areas can become a part of your day-to-day routine and you know I always will say maybe pick one area, maybe you feel pretty strongly with your exercise and your sleep, maybe the nutrition needs a little work. Take one area and maybe focus a little bit more attention on that area. And I never want it to feel overwhelming, and it's never about being perfect in any way, shape or form, but it is being about being, it's about being aware and doing our very best to take time for ourselves, our bodies, our health and our overall wellness so that we can live our best lives and live a life full of joy, energy and vitality. And with that, I'm going to say thank you for tuning in and take time for you and your wellness on this day, and I will see you next time on our next episode of Words of Wellness.
Speaker 1:Hi everybody, it's Shelly here again, and, with the new year starting, I want to just encourage you to really start to take steps for you and your own personal wellness, and one of the areas that I'm very passionate about is finding products and companies that offer non-toxic, clean products, and so I want to just remind you all that in my show notes I have links to various products and various companies that I have found that I love and that I use, and so I want to encourage you to take a look and, as always, my contact information is also in the show notes. Always feel free to reach out to me with any questions whatsoever, and I hope that you find the links helpful. And whatever you do try or use, let me know what you think. I have nutrition products. I have a clean, crafted wine. I have clean candles. I have non-toxic cologne and non-toxic air fresheners, and as I try products and there will be more to come I will continue to share them with all of you, my listeners. So I hope you find that all valuable.
Speaker 1:Have a great rest of your day, everyone, and a blessed week. Thank you so much for tuning into today's episode. I hope you gained value and enjoyed our time together as much as I did, and if you know someone who could benefit from today's episode, I would love and appreciate it if you could share with a friend or rate and review Words of Wellness so that more can hear this message. I love and appreciate you all. Thank you for listening, and if you have any questions or topics you would like me to share in future episodes, please don't hesitate to reach out to me through my contact information that is shared in the show notes below. Again, thank you for tuning in to Words of Wellness. My name is Shelly Jeffries and I encourage you to do something for you, for your wellness, on this day. Until next time, I hope you all have a healthy, happy and blessed week. Thank you.