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: Gratitude, Presence, And Breathwork For A Calmer Holiday Season
The holidays can feel like a tug-of-war between joy and overload. We lean into a quieter, steadier approach by focusing on three small practices that change everything: choosing who gets our time, building a simple gratitude routine, and using an easy 4-4-4 breathing pattern to reset the nervous system. Instead of chasing big life changes, we show how tiny, repeatable actions can lower stress, improve mood, and make healthier decisions easier when schedules get tight and rooms get crowded.
We start by reframing time as a wellness choice. Intention means showing up fully with the people who matter, and reaching out to those who might be alone, and also protecting the pauses that keep you grounded. From there, we share about the benefits of taking breaks and incorporating breath work into your routine. We walk through box breathing step by step: inhale for four, hold for four, exhale for four, focusing on belly expansion rather than shoulder lifting. It’s a quick way to help your body and brain navigate stress and is also beneficial to your nervous system. Utilizing breathing as part of our wellness routine is one that is often overlooked but one that can provide so many health benefits.
You’ll hear how small anchors like consistent sleep, light movement, and familiar meals protect immune health during the indoor months, and why breathwork before decisions leads to better outcomes than pushing through tension. We also share gentle ways to practice outdoors for extra clarity, and we close with practical prompts you can use today: one person to be fully present with, one moment to savor, one minute to breathe.
If this resonates, tap follow, share with a friend who needs a calmer season, and leave a quick review so more people can find Words of Wellness. Have a tool that grounds you fast? Tell us what works—your tip might help someone else breathe easier.
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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
Time goes so quickly. And I just want to encourage you all to keep that in mind through the season and throughout you know the year and throughout always taking those moments to appreciate special people in our lives and to really take the moments and spend the time and be present and have that gratitude and put forth that effort to spend time with your loved ones. 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 and shouldn't be eating? How to improve your overall emotional and mental well-being. Hello everyone, I am somebody coming into one community with a woman. My name is Melody and Freeze, and I will be your son and some much more. Education and inspiration and humble woman. A weather humble fancy. You bring in this week in some other journeys so that we can unlimit together while making an inhuman human woman and womanless of all of you, our listeners. The ultimate hope is that you leave today with even just one minute 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, my friends, and welcome back to Words of Wellness. My name is Shelly, and this is our Shelly's Shares episode. Welcome. If you are new to Words of Wellness, thank you for being here. And to any and all of my listeners who have been following along, thank you so, so much. I appreciate you more than you know. And today I'm going to piggyback a little bit on what I shared with all of you last week on the Shelly's Chairs episode. And I spoke about different habits to continue to follow during the holiday season to help keep us feeling our best, looking our best, and staying our healthiest during, through, and beyond the holidays. And I shared, for those of you who listen, you know that I shared about nutrition and getting some movement, exercise, getting sleep, and just trying to follow the routine the best that you can to maintain most importantly your health. You know, it is a time of year where many people get sick more frequently. And a big reason for that is that we're we're indoors more. You know, we're not getting out outdoors, we're not getting as much fresh air just because temperature has dropped, so we're inside more often, so we're in areas around a lot of people, we're traveling, we're in airports, we're we're in planes, we're on trains, whatever it might be. So at any rate, when you can follow your usual routine, your your keep those healthy habits going through the holidays, it will help you tremendously. So I hope that you're able to do that. And I really want to piggyback on that a little bit today, but really what I wanted to share was more about our intention during the holidays, who we're spending time with, um, and also talking a little bit about gratitude as we head into this season. And when I talk about intention, intentionality, being intention intentional about who we're spending our time with and how we are spending our time. And I and I say this because I think it's really important to recognize that not everyone has either loved ones or people close to them that they can spend the holidays with. And that always always makes me sad. I know that my aunt and uncle through through the years, they have always opened up their home, uh, during, especially during Thanksgiving, to friends and family. Maybe they're people who live close by and and their friends or their family live far away, or maybe they don't have any place to go for for the holiday. And so I always have admired that and I've always wanted to be that way. I mean, I know that our daughter brought a friend home with her for Thanksgiving one year because he didn't have a place to go. And so I say this because part of what I want to share is just about really being intentional, being present with those who we love and spending spending the time with them during the holiday season the best that we can. And I know again, not everybody has loved ones close to them or or near to them. And so I think it's important to be very, very sensitive to that. But I also want to make the point of saying, you know, reach out, do the best that you can to be spending time with loved ones. It it is and can be a very special time of year, and we can always include those who maybe don't have family close by. And so I know for me personally, I'm very grateful to have my immediate family, you know, everyone's gonna be home for the holidays, and I think it's important to talk a little bit about gratitude. I know I shared about this on another post, but I think that even though we are in the month of November and the month of gratitude, it is a practice that is so important to do on a regular basis, on a daily basis. I mean, there's more and more science and research coming out that shares how it is definitely beneficial to our our nervous system, it is beneficial to our brain, it is beneficial to our overall mood, our energy, our attitude. So again, I believe I shared on another episode, a previous episode, about taking time, whether it be in the morning or at night or both, where you are really thinking about and perhaps writing out things that you are grateful for, whether you write out three things, five things, ten things, a hundred things, whatever it is, it's it's so important. And I know I've shared before also that if we are feeling down or if we are struggling uh or or we're just kind of in a funk, if we can switch that, switch that around a little bit and and really really work on focusing on positive things, things that we are grateful for, it really does wonders for our mood. And I know this is something that I've I've shared already, but I wanted to kind of share it again. And this episode really is just about those little things that we can do that can make a really big difference in our overall health and our overall wellness that don't necessarily include the the nutrition, the exercise, and the sleep, but these are little practices that we can do that really help our emotional and our mental wellness and overall help our our mood and just our our attitude towards the day, uh towards people, towards life. And it's easy to get caught up in the day-to-day hustle and bustle, but again, it's so important to take the time to be present, to really think about all the good goodness in our lives, all the good people in our lives. And another thing I want to share too is as I say that this is important for our nervous system, we want to take steps and do things that will help keep our nervous system regulated and help to manage some of the stress that we experience. And another thing that's really important, and I I haven't talked a lot about this yet, uh, is taking time to again be present, be still, be thinking about all of the good things that we have, and and having that gratitude, and also taking time to do some breathing. The breathing exercise is not only is it so good for our nervous system and really managing stress and just regulating our nervous system, but it also can just give us some sense of peace and clarity if you are needing that. And I think it's a great reminder, especially this time of year, because it is really easy to get caught up in the busyness of things and the excitement. You know, it's exciting, it can be very exciting, a very exciting time of year for many people. And I know I did an episode a while back about stress and about stress management, and our bodies physiologically respond to stressors in the exact same way, whether they are negative stressors or positive stressors. So, again, going back to taking time to breathe and do some breathing exercises and perhaps go outside in nature and do these breathing exercises can really, really help our nervous system. So, with that being said, when we do breathing exercises, there are a couple different techniques that you can do, but one that I think is one of the easiest ones is to take a deep breath in for four counts. So you would breathe in deeply into your belly and you would breathe in to the count of four, and then hold for the count of four, and then slowly breathe out for the count of four. And when I say this, it's not just short, quick breaths. We are so used to breathing like that, where it's all in our shoulders, our neck, our upper body, right? It's tense, it's it's a tense way that we breathe. And and thankfully, breathing is part of our autonomic nervous system. It happens automatically, thankfully. However, when we can take the time to really focus on our breathing and take some really deep breaths where you can really fill your belly, your body with oxygen, and then really breathe out and empty out your belly the best that you can. It really is so, so good for again, for our nervous system, for our brain, for our body, for ourselves, for everything. So this is just a little bit of a reminder. It is something that many of you probably already do. I need to remind myself. And I find that that's one of the benefits to going to a yoga class, let's say it reminds me of the importance of breathing and really getting those deep breaths in and really exhaling out all that air and taking those moments to be intentional about our breathing. So I hope that you find these simple, kind of basic tips helpful. I really just like to review sometimes and just remind, remind ourselves, remind me, I'm reminding myself as well to take the time to do these little things, these little steps that we can take on a daily basis that can make such a big difference. And again, if you're in the middle of a stressful moment, it's so, so helpful to do this. I mean, it's helpful to do this on a regular basis, on a daily basis. But if you are feeling tense or in a very dark, stressful uh moment doing the breathing exercises helps tremendously. And quite frankly, you know, we can't really take, I mean, we can, but it's not beneficial for us to make decisions and take action on certain things when we're in a stressful moment. So do your best on a daily basis to put this into practice. Take the breathing exercises, take time outside, take time to be present, and then again, take time to practice gratitude and also be intentional with who you're spending your time with, be intentional with making the most of that time with friends and loved ones. Time goes so quickly, and I just want to encourage you all to keep that in mind through the season and throughout the year and throughout always taking those moments to appreciate special people in our lives and to really take the moments and spend the time and be present and have that gratitude and put forth that effort to spend time with your loved ones. And on this day, I hope you take time for yourself and your wellness. Take a few moments to go outside and just practice some of this deep breathing. I promise you will feel just so different with even just doing it a couple times will really really help. So try it. Drop me a message, let me know what you thought and how how it went for you, and if it if it helped, especially in a in a trust stressful moment, take those, take those breathing exercises outside, and and it will really make a difference. So have a beautiful, blessed rest every week, everyone, and I'll see you next time on Words of Wellness. Hi, my friends, especially all my moms out there. Just a quick message to let you all know that we have a very special Black Friday offer coming to all of you as we are going to start our Moms Who Flourish mentorship in January. And I cannot wait. We are going to meet weekly, we are going to have special guests, special coaches. We are going to cover all areas of wellness. Plus, we are going to share our journeys of motherhood together so that we can grow together and support one another and flourish together. And I cannot wait to get this started with all of you. We are offering a very special Black Friday offer,$300 off the registration cost, along with other bonuses. Those of you who join this mentorship, you will have a lifetime opportunity to join future programs, future events at no cost to you. So this is something that we are growing, and I am so so thrilled. You will also receive a one-on-one coaching session with me and other specials that will be offered in our upcoming Black Friday special. So for those of you who would like more information, please direct message me. You can find me on Instagram at Wellness with Shelly J or at Moms Who Flourish. And again, I cannot wait to have you join us in our mentorship. You will be a founding member, which means that this offer will never be offered again, and you will be receiving many bonuses. So I cannot wait to start. Please reach out with questions. And if you are ready to jump in, reach out and I will share the link with you. Cannot wait to flourish together. 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. 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 weekend.