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
Shelly's Shares: - Behind the Scenes: A Daily Wellness Routine That Leads To Consistent Energy And A Clean Bill of Health
Ever feel like wellness advice is just noise? We cut through it with a grounded routine that actually fits a busy life—consistent sleep, protein-first mornings, daily movement you’ll look forward to, and simple meals that remove decision fatigue. Shelly shares her personal daily wellness routine: seven to nine hours of sleep on a steady schedule, hydration with electrolytes right after waking, and a small but powerful shift—protein before coffee—to keep energy smooth and cravings in check.
From there we go to a daily run or walk, a few weekly strength sessions to protect lean mass, and yoga sculpt or flow to stay mobile and resilient. You’ll hear how a superfood meal replacement can simplify lunch without sacrificing nutrients, why protein pacing across the day matters for muscle and satiety, and how a final scoop of protein before bed may support recovery, improve metabolism and help with sleep. Dinner stays stress-free with lean proteins, lots of veggies, and weekly usuals, like Taco Tuesday.
We also talk strategy for real life: after‑dinner walks to help digestion and sleep and how Shelly takes her routine on the road! Along the way, Shelly shares why she chooses clean, low-acid coffee for enjoyment rather than a caffeine boost, and how daily collagen can support skin and joints from the inside out. Expect clear tips you can apply today and a reminder that consistency beats hacks when you want steady energy, clearer thinking, and a body that shows up for you.
If this resonates, follow the show, share it with a friend who needs a simple reset, and leave a quick review to help more people find Words of Wellness. What’s the one habit you’ll try this week? Tell us—we’re cheering you on.
CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis
A few of Shelly's favorite clean products:
High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix
Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours
Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)
JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis
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
The sleep is so critical. And then, of course, the nutrition and then getting in some regular exercise, whatever that looks like for you, but getting something in each day, some movement, some strength training, and some stretching and flexibility, all of that combined is so important. Do you get confused by all of the information that barges 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 shouldn't 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 journey 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. Hello everyone, and welcome back to Words of Wellness. My name is Shelly, and I'm your host, and this is our episode of Shelly's Shares, where I share either a little bit of my personal journey, my personal story, or I jump in and provide information as it relates to some area of wellness. And today I thought I would just go in, jump in, and share a little bit of behind the scenes of my personal wellness routine that I follow almost daily. And sometimes it just might inspire an idea within you, or maybe it's something that you do also, and it just confirms that, all right, great, you know, I'm on the right track. And you might also have something you want to suggest to me. And if that's the case, feel free to uh go into my DMs and send me a message. I would love to know. And I was I would also love to know how this episode might impact you. Maybe it does inspire you to incorporate something into your routine that you haven't yet done so. And I just thought it would be fun. I find it personally interesting to hear about other people and how they structure their days and what they do for their routines. And so I thought I would share a little bit of my personal wellness routine. And it involves a couple different areas. And I'm going to actually start with talking about sleep. I strive to get seven to eight hours of sleep a night. And as I share this, please know that it's never a perfect scenario, it's never a perfect situation, but most nights that is what I get. Now, for those of you who might be going through perimenopause or menopause or postmenopause, sometimes our sleep can be disrupted. And luckily for me, that's pretty rare. But on a rare occasion, I will wake up in the night and have a difficult time going back to sleep. Thankfully, that does not happen very often. But sleep is really important, and I value my sleep very highly. Pretty much try and go to sleep around the same time each night, and usually we'll sleep until about the same time each day, which is really great because honestly, I have my body's kind of on this cycle and on this internal clock where I rarely have to uh set an alarm clock. And once in a while I I do if if I have to get up earlier for some appointment or what have you. But for the most part, I I automatically wake up each time in the morning around the same time, which is great. So that is a recommendation that I have for everyone is to really prioritize your sleep. And as adults, it is recommended that we get between seven and nine hours of sleep per night. And honestly, there are times when I do get nine hours and it's amazing. It's usually around usually average, I usually average around eight. And so that's really, really important. And if you think about it, you know, sleep is important for our bodies uh to to just rejuvenate, to rest, for our cells to be able to regenerate, and it's just so important for our our our body. And so I hope that you're getting enough sleep. And when I wake up, the first thing that I do when I come downstairs is I drink my hydration drink that also has hyaluronic acid. So it's helping me with hydration, it's providing me with a lot of electrolytes, and it is also providing me with some hyaluronic acid for my skin. And I really value that as well because yes, what we put on our skin is important, but what we put inside our bodies can even be more so. What we're putting inside our body is going to directly affect our outer body, affect our skin. So that's the first thing that I do in the morning. And I drink some some plain water as well. And then I will have a serving of protein. And I'm working on getting better about this as far as having protein before my coffee. I'm usually quite excited to drink my coffee in the morning, so I tend to like want to pour myself a cup like right away. But I've been working on getting in reversing my order of things and focusing on getting some protein in first thing before I have my coffee. Now, the protein, what does that look like? It is a scoop of pure protein, about maybe 20 grams. Sometimes I'll I'll have a little bit more protein, maybe I'll have 40 grams, but usually it's around a scoop of pure protein. Whey, undenatured whey protein is what I drink in most of my protein shakes, and that's what I have first thing in the morning. And then I have my coffee, and I have an amazing coffee. It is organic, it is tested for molds and toxins, and it's very low in acidity, so it does not upset the stomach at all. And it's coffee, the brand is with our wellness company that I've been using the products from this company for over 11 years. So if you'd like to know about anything that I use, again, please feel free to you know shoot me a message in the DMs. I'm happy to share with you what I use. But this coffee, my husband and I have been drinking for years, and I can easily drink a couple cups and feel great, no problem whatsoever with my stomach, and also no jitters at all. In fact, to be honest with you, I don't drink the coffee for energy or to wake me up. I don't even, that's furthest from my mind. I drink it because I enjoy it. I enjoy it. Now my husband drinks it black. He started drinking it black a few years ago, and it's funny because anytime he has coffee elsewhere, he will always say that it's not as good as the coffee we have at home. So he would be known as he's drinking his coffee black all of the time. Now, for me personally, I'm not a real fan of drinking my coffee black. I do like a little bit of cream, and I aim to always have when I do put cream in my coffee, it's usually some organic brand, and it's usually either a plain cream, vanilla, or depending on the time of year, like right now, I'm enjoying my pumpkin spice creamer, and it's organic and it's so yummy. And so that's what I have in the morning with my coffee. I usually have a little bit of a creamer, an organic cream, and I enjoy having my coffee. And then after I've done my little bit of my routine in the morning, I've opened up my Bible, I've I've gone through a couple Bible verses, I've stepped outside, I've gotten a little bit of fresh air, I've finished my last cup of coffee, then I will work out and I will do a run usually. Sometimes it's a walk. I now have a weighted vest. I love it. So I use that on my walks. And depending on what day of week it is, I will add in some strength training. And then I also started going to a local yoga studio, and there's a yoga sculpt and flow class that I really, really like, and I've been incorporating that into my weekly workout routine. So it really depends on the day of week, it depends on what's happening, depends on my schedule, but almost every day I will get a run and or a walk-in. And that's that's my that's my go-to. And I honestly, it's not just for the exercise physically, but it's also for my my mental clarity. Because for those of you who go for walks or you run, and I think you probably can relate to this, that is when I really get clarity on certain things, or I'll have an idea come to me. And so it's really important for me personally that I do that every day. And I've been a runner for decades, and I still enjoy my runs, but I also really enjoy my walks. So, like I said, I'll do sometimes both, but I usually will fit in at least one on each day. So after I work out, usually is when then I will have my superfoods meal replacement shake. And that consists of all my macronutrients, my protein, my carbohydrates, my fat. It contains all of the vitamins and minerals that my body needs, prebiotics, probiotics, everything. It's a complete meal, and it's been a part of my daily routine now for over 11 years, with the exception of the days that I do my cellular cleanse. On those days, I'm not consuming any shakes, I'm just consuming my cellular cleanse drink. But aside from those days, um my superfood shakes, it's it's been a part of my daily routine for over 11 years. And that is my meal. I usually will put it in the blender with water, ice, and half of a frozen banana. And I always purchase when we purchase bananas and they are ripe, I always um freeze them. I I cut them in half and I freeze them specifically for my shake. So I put my half a frozen banana in the blender with my shake of choice, depending on what flavor I'm in the mood for that particular day. And that's what I will have for my meal. And then as the day goes on, I I tend to then really focus on having protein every three to four hours and do the protein pacing that has been backed by science to show that you get the best benefit when you have protein up to five times throughout the day spaced out. And so I will then either have a snack or I'll have a protein bar or maybe another shake, and and again, more water. And then uh my husband and I have a healthy, clean meal for the most part. You know, it's not perfect, you know, on the weekends we like to go out, but on average, this is this is an average day for what I follow. And for dinner, we have either lean chicken breasts within it within a dish, or we have lean organic ground turkey breast meat. Um, and sometimes we will have fish. And it just depends. We do a combination of of things, and I can't say we actually, my husband does the cooking, so I'm very spoiled that way, but I'm very, very grateful for that. And he's a very good cook, but we have various meals, and the only really consistent um night of the week that we have is Tuesdays, our Taco Tuesday night. So we have taco Tuesdays with either our ground turkey breast meat or our organic chicken breasts, and um that's that's a regular, that's a staple in our house. It always has been. So that is the um dinner that I usually have. We usually have some, like I said, some lean organic meat, uh, poultry, and salad. We used to have salad almost every night. And um, and then usually I try and have, I normally do have before bed another scoop of protein. And this again helps with sleep, it helps with metabolism, it can help with burning body fat, and it gives me that last and final serving of protein for the day. So I tend to again have some protein in the morning, end the day with some protein, and then have our protein with each meal. And I know I talked about this a few episodes ago about the essential nutrients and how much we should be consuming. And again, going back to the protein, we want to strive to have about the same amount, it's whatever our body weight is or what our goal weight might be. You want to try and match that and consume that many grams of protein per day. So I get pretty darn clout close to that, I think, on most days. I try and kind of keep a tally in my mind. I'm not a big, I don't track things, I don't weigh my food, I don't, I don't do any of that. I just kind of like keep a little track in my mind, okay. Oh, I probably could have a little more protein or I need to have some fruit or whatever I might think I still need during that day is how I kind of operate daily. And that, my friends, is pretty much my routine when it comes to my sleep, my nutrition, and my exercise. Uh, one other thing I should throw in and add is that my husband and I also most nights, usually five nights a week, we'll um after dinner take our doggies out for a walk. So we do get that. We maybe, maybe it's a short walk, maybe about a mile. But that's another part of our routine, which is really great. And you know, walking after dinner, walking after a meal is so great for our digestion. And it's also, I feel so great to do closer to bedtime and helps with sleep. So we do that as well. So I hope you find some of this helpful, valuable. Maybe you want to apply some of it to your your day-to-day routine, but that is a typical day when it comes to my personal wellness routine and what I follow each day. And you know, the weekends I might stray just a little bit, but not a lot. And even when I travel, I have shared this. When I travel, one of the first things I make sure that I pack is all of my nutrition and my coffee, truly, because it makes it so convenient. I don't have to spend money at the airport, and I can still keep my routine for the most part. I can follow it while I'm out of town. And again, it doesn't mean I'm not going to go out to dinner. I'm not going to enjoy myself because of course I am. Again, I will always say life is meant to be enjoyed. But my point in this is that I still follow my routine pretty closely, even when I am out of town and I travel. I always pack all of my gear to work out in. I always go for a run or a walk. I bring my supplements, I bring my nutrition, I bring my shakes. Oh, one other one other product I forgot to mention is my collagen. I love my collagen elixir. I do have at least one of those per day, sometimes two a day. So I I definitely, definitely drink that on a daily basis as well. So that really pretty much sums it up. And again, if you have questions or you'd like to know a little bit more about what I use on a daily basis, please feel free to reach out and message me. I do have a link in the show notes to the products that I use daily. So you know, feel free to look at that. If you have questions, always feel free to reach out. I'm happy to answer any questions that you might have. And again, I really hope this helps you. I know it really helps me to feel good most days and have good, solid, steady energy. Having some degree of routine helps tremendously. And like I said, going back to how I started, the sleep is critical. The sleep is so critical. And then, of course, the nutrition and then getting in some regular exercise, whatever that looks like for you, but getting something in each day, some movement, some strength training, and some stretching and flexibility, all of that combined is so important. So, again, I hope you have found this valuable. I hope you find time for yourself and your wellness on this day. And until next time, everyone, have a beautiful, blessed rest of your week. And I'll see you soon. Thank you so much for tuning in to 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 Shelley 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.