Welcome back to another episode of the Mindful Muscle Podcast with my co-host, Jody Dolo. I'm doing great, Gio, Gio and I are two friends that collectively have lost 140 pounds and maintain that weight loss by making changes to our nutrition and our fitness. And we are here to show others that it is possible and that it doesn't have to be crazy restrictive to do. Yep. And that's the key. I love it that you mentioned all the time that we have kept it off. So many studies, people don't keep it off. And we want to inspire her because you can do it too. Whoever's listening, you can do it and you can keep it off. Our next guest, her name is Shelly Jeffries, M.A. Shelly has been a health and wellness profession for over 35 years. She's an educator, speaker and mentor. She has her own podcast called Words of Wellness. She's a retired college professor and her passion lies in impacting the lives of others and mentoring them to feel and live their best lives now. Let's welcome our guest, Shelly. How are you doing today? Hello. Thank you so much for having me. What made you get into wellness 35 years ago? It initially started back in my PE class in junior high. Believe it or not, that is where my love of fitness began. And it just carried me through the years. I started to go into training at gyms, teaching fitness classes. And then I went on to go and get my degree and my master's degree in kinesiology so that I could go into teaching. What specifically did you end up focusing in? I initially loved teaching and training individuals and helping them with their overall health and vitality and their overall wellness. And when I was working on my college degree, I knew I wanted to further it. And I knew I wanted to go into teaching. And as I did that and experienced my classes, I was able to get a graduate assistantship at the college where I was able to work on my master's degree and teach at the same time. And then I knew that was it. Like I loved teaching college and I like you shared. I've been doing that for over 30 years. I just recently retired and that's something I did for many years. And then alongside that, I also have been an entrepreneur. So I've done a little bit of both all through the years. So a podcast of your own words of wellness. Tell us a little bit about the podcast. So I started in December. It was something that came to my heart about five years ago. And as they say, timing is everything, right? It just wasn't the right timing back then. And I got to the point where I told myself I was going to launch it before the end of the year, if it was the last thing I did. So December 20th, I launched it and I have just loved the conversations. I bring on guests who either are experts in an area of wellness. Or I bring on individuals who share their wellness journeys, their wellness story. So I've had anywhere from a researcher and metabolism protein on a doctor. I've had a coach in finance. I've had a mom who shared her grief story when she lost her husband to cancer. So I've had quite a range. I will do a solo episode. And it's just my way to give back, really impact the world and really just share wellness with the world and help others know what's possible for them. Help them to be inspired and to live their best lives, really, and to make an impact is really what it's all about, like what you both are doing here. OK, so how do you define health and wellness, right? Everybody comes from a different angle. How would you define it? I define it by having vitality in your life, not just living your life, but having a quality of life full of energy, joy, zest, vitality, ultimately. And from all my years of teaching, I taught health and there are different components with our health and wellness, as you both know. And we get so focused on the physical aspect, which is very important. But there's so much more to it that completes us. And so that's what I like to focus on is bringing in all different components of wellness into my podcast, but also sharing various components of wellness with others because we know not only is our physical health important, but our mental health, our emotional health, financial, our social health, environment, all of those factors are so important. And I've always, through the years, encouraged students and clients to look at the big picture and maybe we're strong in our environmental health and our physical health, but maybe we could use a little support and guidance in our mental health and our emotional health, take time to then focus on those. I just encourage others to really find out where could we maybe improve in and it's not meant to be overwhelming in any way. It's not meant that we're working towards perfection in any way, but it's just helping us be a little more complete in our overall wellness and just feel our best. Do you see an overall trend when it comes to mental health? Do you see like maybe people are struggling with a particular aspect in their life? Or maybe they're just neglecting their mental health altogether. Do you notice any trends with clients? That's a really good question. I believe it's a combination and what's really interesting that's happening now, as you both know, is coming off of these last few years and having the country shut down and people being isolated, which we are not meant to be isolated, right? We're meant to be around others. We're social beings and we're meant to be in community. And I'm really a big proponent of that anyway, even more so now. So I feel like that's really impacted individuals. And I also feel like many get lost and they can't really pinpoint what is possibly causing them the mental challenges. So bringing this to light, I think, is so important in helping people understand what we've been through and how it's affected us. And it's completely natural that we would be affected emotionally and mentally by what has just happened. And I can't say it just happened, but I feel like we are finally, it's taken a long time to come out of it. And now we're looking at obviously not just adults, but teenagers and young children being affected. And it's really tragic. However, if we can make it known that, look, this is normal, natural, what you're experiencing and just help guide them in the right direction. I'm in no way shape or form a therapist, but I can see ways to help these people. And I can see how much certain individuals are struggling. And sometimes it's like you're saying, Jody, sometimes they don't realize or sometimes they don't want to maybe admit it. And I think it's so great. My daughter actually has come up with this analogy where we go to the doctor for our physical health, don't think twice. But when it comes to talking to a counselor or a therapist, sometimes there's that stigma around it. And I like to think we don't have to wait till there's a problem or an issue. Why not just start talking to someone on the outside and getting their perspective that can help us grow with our mental health? Let's face it, we're not taught all these tools as we grow up, right? So we're learning as we go. So that's how I see it. And I know that there's such a strong need more. So now I believe than ever to have that guidance. You bring up a very good point. I feel like so many people, even if nothing is going on, even if you're not dealing with depression or anxiety, like we get physical checkups once in a while. Why not a regular mental health checkup? Absolutely. Even when we are struggling, there is still that stigma. Like I openly tell people, including my kids, I don't go into details. I go to therapy and I have been for the last 18 months because I want them to know that if you need to talk to somebody, there's no shame. And getting help, we need to smash that stigma that it's a weakness. It's actually a strength to recognize that you're struggling and to reach out and try to get help. Absolutely. I going along with what Jody is saying. Just a comment is that too often we wait till we're sick to go to the doctor for the car to break down before we take it to the mechanic for the kid to be getting an F in school before we begin to fix it. Let's be proactive. Many of us in the physical fitness area, we're proactive about our physical fitness. Let's be proactive about our mental aspect as well. So that's a good point. You make Jody and Shelly because we've had now several guests in a row that aren't ashamed to talk about the need for therapy. And we need to take that stigma away for sure. Absolutely. So ready. You have something called purge your pantry. What do you mean by that? I came up with that a while ago and really it just is in alignment with my education and bringing the awareness to others about making healthier choices. And it's a real big topic for me, helping individuals understand what we're being exposed to as far as pollutants and toxins on a day to day basis. And so what I like to do is be able to offer suggestions and healthier swaps for snacks, for food, cleaning products in any way that I can help others just live in a healthier, cleaner lifestyle. And again, I will always stress it's never going to be perfect, right? It is just that awareness and taking little steps that add up over time. And so I'll go through someone's pantry, the refrigerator and just see what they have and make some suggestions if needed. And I will never point the finger. That's not the idea, but it is just to go, okay, let's look at this. Maybe there's a healthier option or no, this looks great. You can go ahead and keep that. And that's what we do with that. You know, one of one of my clients, a mom, I did this with her and she has young children, when you have young kids and you're trying to grab snacks on the fly and make healthier choices for them, it's challenging for sure. And so she was really cute because she showed me all of these snack drawers she had and all kinds of items that some were okay, some were not the healthiest. We went through everything and made some suggestions. Let me ask you a question because in my household, there's five of us. I have three daughters, nine, five and three. We are healthy. Our internal numbers are all great yet in our pantry. We have a pretty big pantry, 70, 70 square feet pantry. There are bags of potato chips and pretzels. But do you take, you have to take into account, right? The way the family looks and the internal numbers, right? Absolutely. Absolutely. A hundred percent. And again, it's not meant to clean everything out and just have rice cakes and carrots. So it's definitely the age of the children, the lifestyle. And for example, I, we have some of the smart popcorn as a snack. And I recommended that to one of the moms and there's just little tweaks along the way, but we also have potato chips. We also have pretzels. We want to be, what's the word I want to have? It's not so much be realistic, but there's definitely those, those snacks that it's okay. It's not the end of the world. We're not trying to wipe everything out and have it just be like we're eating cardboard. That's not the idea. I feel a lot better because when I was reading your bio, I was like, I hope Shelley's not one of those individuals that stands in the grocery store and makes TikToks saying, this is poison. I'm like, cause I food, fear mongering is my pet peeve. Cause I feel like because I used to have that mindset, this is good. This is bad, but I love healthy swaps because I treat my nutrition like a bank account. I want to fill it with really good things. But once in a while, I'm going to have some, some fun stuff. I work that in, but I love it. I love your approach that it's suggestions because yeah, we got to eat. And I like to stretch out my calories and macros. So I don't feel hungry. So yeah, thank you. And that's truly always the idea. In fact, my podcast episode is basically giving very basic tips for summer to stay on our wellness routine, but I always will stress. You want to enjoy yourself. That's what life is about. So if we're making good, healthy choices, 80% of time, 75% of time, we can enjoy ourselves because that's what life is about. And I'm never one to say, Hey, no, you can't eat that. You can't drink that. You can't do that. No, that's not what this is about, at least from my approach. Heck, I want to be able to enjoy my favorite meal. The reason we asked you that question is because the name heard your pantry. I don't know if you did that intentionally, but it is a hook. It does make you want to ask questions. So you're right. As Jody was alluding to, there's so many people who have an unhealthy relationship with food, where they look at it as good food and bad food. People know I eat ice cream every Saturday, sometimes up to 1,200 calories. But if you look at my overall physique and my internal numbers, you could tell that I'm not abusing it the rest of the week. And how do you coach somebody or how do you inspire somebody to make those right choices the majority of the time? One of the approaches that I have is that if you feel like having a certain treat, I encourage someone to have it because I don't know on Tuesday, if I'm going to feel like having some ice cream, let's say, or by Saturday, I'm not sure what I'm going to be in the mood for that kind of thing. But when we say, oh, no, I can't have this, then what tends to happen is we tend to keep thinking about it, right? Rather than just go, oh, this sounds good. Let's have it right now. So I think it, I was just listening to another podcast the other day and they were talking about the fact, and this is so spot on, that we're not taught as we grow up to be intuitive with our eating. We eat dinner, maybe a certain time, we're given a certain meal. And some families, thank God it wasn't mine, but some families there, you have to eat your veggies before you can have your dessert, all these kind of rules. So when we become adults, many of us are caught in these rules around our meals and food, rather than having that intuitive eating and, okay, I'm hungry. I'm going to have something now. I'm full, I'll stop, or I'm in the mood for some veggies. I'm in the mood for some spaghetti, just going with that. And I think that's so important. And so I'm a big proponent of that. But when you agree, you have to teach kids to eat veggies. Cause if I give them ice cream and broccoli, it's a choice. They're pricking that ice cream 99% of the time. This is true. And what I've seen in my boys, we have three artists, our daughter and they're older now, 25, 24 and 18. My boys, when it comes to green, it's no go. And it's been the funniest thing to see because as they've gotten older, now they're actually having some veggies and some salads. But when they were young, we have the funniest story. My, my middle boy, Cody got a little piece of green in his mouth from a meal one time. I don't know. It was like a speck of parsley or something. And that boy dug in there and got it out. What all of it? We're like, how did you even know it was there? Little things like that. It's hilarious. But there is hope you set the example. And eventually they'll start adding in those greens. So yes, when they're young, it's a little tricky, but it's doable to a point, right? Yeah, my aunt made a lasagna one time with spinach in it. And I was eating it like there was no tomorrow. I was enjoying it. But as a kid, I was early teens. The moment she told me the green stuff was spinach, something like just triggered in my head and I couldn't get myself to eat it, which shows you that a lot of time, it's just mental, right? We have to be able to get over and understand that, look, I'm not picking up the fork for you and I'm not putting down the fork for you. If you want the health you think you deserve, you're going to have to put in the work and it starts in here. And so a holistic approach that you emphasize in your bio is so important because we're not just physical beings. We're also spiritual beings. We're also emotional beings, social beings. How do you try to incorporate that to people? Because sometimes they want to come to a physical, you know, a trainer and just focus on the physical. How do you get them to view the big picture? I think the important thing here is to help them understand that there is such a mindset involved with this, like you're saying, Geo. It's so much of a mental aspect more so than many people realize. Another thing that happens in society is we want this quick fix. Everybody wants this quick fix. And so when we go, okay, let's see how long has it taken you to get to where you are now and realizing nothing is going to happen overnight and also understanding that for many when they have these challenges with their health or their weight, it's not so easy for them to just go exercise and make healthy choices. Many times as you both know from the podcast recordings you have done and the individuals you have met for many, there's something happening here or something happened as they were growing up that has caused this imbalance. I guess you could say with their eating, with their health, with not exercising and getting to the root of that many times is what's necessary. And that's challenging for many, especially if they're dealing with trauma, right? I have a gal, a mom, friend, a client that I've known for years. And we were having this conversation that she was struggling. And I said, why do you think that is trying to get to the root? And she says, I'm not ready to talk about that right now. And so I went, okay, we're getting somewhere here, right? There's something more there. She recognizes it and that's okay. She's not ready to share it with me and that's totally fine. But that was such a pivotal moment to me in talking with her, knowing there's something more here. And hopefully she'll get to that point where she's ready to deal with that and move forward from it. But everybody has their things, right? And it's on their own time when they can figure out how they're going to deal with it. And a lot of times we don't have the tools. So it takes learning those tools and understanding what it's going to take to move forward. I'm not trained as a therapist in any way, shape or form, but we can know that a lot of times there's much more to the root of this than what we see visually with our eyes and what we see physically. You know, I'm not a therapist myself either, but there are times where I talk to people and they're asking me, oh, they'll make comments like, oh, man, geo. I've noticed you lost a lot of weight. You're looking good, you're looking muscular and how did you do it? And I explained to them, but something intuitively inside of me, I can sense. Yeah, you ain't going to do anything about your health. And I don't know why that is. And, you know, some of these people I've had the conversation, I could see they haven't done anything. And I talked to Jodie all the time that I wish I could bottle that up because if we can bottle up what Jodie and I have been able to accomplish, we'd be trilinaires. And so why do you think is the, what do you think is the biggest hindrance to people making the changes that they know they shouldn't make, but somehow fail to take? I think we get caught up in our day to day lives and we are in a routine and we have habits, not all very healthy in some cases. And it can be overwhelming for individuals to even think about making those changes. And they're such in their routine of doing the same thing day in, day out. And sometimes, unfortunately, it takes a health scare for someone to make a change. And I talk about this all the time, I say, let's say she had the house. Yeah, see, if I talk about that's being preventative and taking measures now to help prevent us from getting sick later, my mom was diagnosed with cancer. We lost her when she was 67, 10 years later, my dad died from various illnesses. And I have always said, whatever I can do, it's in my control. So I can be the healthiest for my family. And so that my children don't have to see me go through what I saw my parents go through. And again, ultimately, it's not a guarantee. God has the final say, but if we can do whatever we can in our power, what's in our control to make the healthier choices, majority of the time, and think about our loved ones, do the best we can for them. Because I know Jody, like that's how my dad was, he had a mild heart attack. He was diagnosed with diabetes. He had fatty liver disease. He made some very big changes at that point in time. And that probably gave us a little more time with him. But he's a perfect example of you got the diagnosis and then that's when he made some drastic changes. And that's, it's a shame, but that's what it takes sometimes. For me, I wish it didn't take a health scare, but that is why I am so open about talking about my journey and the fact that I found out that I could have done this the whole time. It's just I was so full of South Dell and a quote that I heard recently is we are taught how to diet, we're not taught how to eat. And I think a lot of that had to do with it because we all think we have to do these extremes, eat 1200 calories and avoid carbs. And it can be further than from the truth. That's why it's important for people like you and I try to help show people. It is possible and please don't wait until your health is at risk. I didn't want my kids to grow up with a bad example. So that's why I made the changes I did. But man, shouldn't take a health scare, but it did for me. It's wonderful. Like you say, you're making changes for yourself and your family. And yeah, unfortunately, sometimes it does take that scare. But I guess if we can do like we're doing now and you're both doing to get the word out and educate others and bring about that awareness and help individuals understand it's not, I know it's overwhelming when someone's starting a health journey, especially if maybe they have a lot of weight to lose or they never exercise and they dread getting exercise, whatever it might be. But again, it's just emphasizing the little things we can do daily that add up over time and become habits, pay off in such big ways down the road. And I think that's the biggest key is helping people understand, take little steps. You don't have to go out tomorrow and run a marathon, even though that's what society might make us think we need to do. It's not that way and you both know, diets don't work and it's making these healthy changes with our lifestyle that's sustainable, that's going to serve us now and into the future. And that's really ultimately what we want to help others do. Yes. Yep. And for those who may not understand what we mean by diet doesn't work. You have to manipulate your weight, right? In a healthy way with food that you're going to be able to sustain for life. So when I want to do a cut, I just continue eating the same way I do just less calories. When I want to do a bulk, I continue to eat the way I do just more calories, right? So I'm not making this drastic change. You speak about though as well about reducing toxins. What do you mean by that? Are we talking about not using Clorox, something more? Are you talking about organic food? I actually have a master class and I speak on this topic. And I, it's really about everything that we use. But I'm glad that you bring this up because if we talk about our food, many people don't realize that a lot of those impurities and toxins get stored in our fat cells and they like to hang out there. So for many individuals, that just adds to their visceral body fat, which is the body fat in and around our organs, which is there for protection. But if we end up having too much, it becomes very unhealthy. And so realizing what we're consuming, realizing what we're being exposed to and again, making small changes, looking at labels, reading labels, look for artificial ingredients, look for artificial sweeteners, start to really look into what it is we're consuming, because again, when we get into our routine and we're on the go, we're not always paying attention to those things. And I also talk about what we're using in our homes, our cleaning products, what we're putting on our skin, our skin is our largest organ. So what we're putting on our skin goes into our bloodstream, goes into our bodies. And again, not to be overwhelming, but just to bring about that awareness and make little changes along the way. Yeah, you know, I grew up with my side of the family, you know, when I was a son living at home, my mom loves using a lot of the strong detergent. So one of the rules was if the fumes in the bathroom aren't killing you, while you're cleaning, then it's not clean. Well, that can't be healthy for you. And so, you know, my wife has is the other side, right, where she uses very minimal. How do we balance that as well? Boy, the strong chemicals, and when you can smell them, that's a sure sign that they're probably not good for you. So I would air on the side of caution and I would follow what your wife is doing. No offense, no offense to mom. When we know better, we do better. And honestly, back in the day, that's what they mean, we know better now. And so again, finding those cleaners that are non-toxic, you can find some that smell good that are not so toxic. They're out there. It just takes a little time and research and trying. I've tried so many different products of the years, but it's just, it's an ongoing journey because let's face it, we're exposed to toxins in just about every single aspect of our lives, every single day. So it's never when every meal wipe them out entirely. And I feel like every time I turn around, there's something that I read, some product that's bad or some ingredient or whatever it might be. So again, it's just doing our best. Making choices that, you know, to their best of our knowledge, but being aware. And that's a lot of what I do to help people. I say, look, I've done the research. I try the products, let me help you and give you ideas of what I've discovered. And you can try what I have found that works. And it is concerning because you both know labeling is not accurate. There are things that are hidden, certain ingredients are hidden in certain products. So it's challenging to say the least, but it's always my goal, again, just to bring that awareness to individuals, to my students, to my clients so they know and can start to be aware and just start to look into certain areas of, and again, going back to the healthy swaps, maybe I can purchase this and try this instead of this. And it's an ongoing journey, just like our health and wellness journey, it's all part of it's all related, it's just an ongoing learning, ongoing research, ongoing trial and error, try things, see if they work. Some of those clean products out there maybe don't work as well for cleaning, but they've gotten much better over the years. And I have found a few that I really, it's just that ongoing. Giving a go and see how it works for you and then going from there. Can you give us examples of some cleaning swaps? Like instead of using this product for cleaning, I recommend this, or this is what you use at home. It's interesting you ask that I just am in the process of right now trying to different companies of cleaning products. And one, one, you can't purchase at a store. Actually, two of the companies aren't store bought, they come to your door. And then I also recently purchased some Bonner's cleaning where you can use it for in the shower, you can use it to clean your house, which sounds a little bit odd, I know where you can wait. I can put this on the body and my floor. I don't know about that. But it's all essential oils and you label and the ingredients and you go, okay. It's all. Let's give it a shot. Yeah, exactly. Nail polish, air fresheners. I actually have some links that I share in the show notes of my podcast. And I also share them with my masterclass. That's something I want to offer to both of you and to your listeners to. Next time I teach the masterclass, anyone is welcome to join. And again, it's more of a way to just share my background and share what I've learned and discovered so I can pass that on to others. Okay. We've spoken about your students and health and wellness in general, but, you know, what's your preferred way of exercising? Is it cardio? Is it fitness? It's a combination of both. It is a combination. I have been a runner my entire life, like literally since I was 13, 12, 13. I know for some people, they go, you are crazy. And that's fine. It just, I started back in junior high and I just loved it. And I think it was a way also for me to clear it still is a way to clear my mind. I get lots of clarity when I'm out there running. I do strength training. We have our own weight equipment at home and that is a part of my routine. It's really fascinating because research is coming out now, finding a connection to having some muscle and then your mental health. So having some degree of muscle is connected to your brain and your mental health. So that's really fascinating and exciting at the same time. So that's definitely something that I've always encouraged others to do. You have to have some form of strength training mixed in to your cardiovascular routine and then also some degree of flexibility and stretching as well. Yeah, and how do you feel all of this? What's your nutrition look like for you personally? For me personally, I actually have a routine that I have followed for almost a decade and it involves some superfood protein shakes. I have had those for breakfast every day for almost 10 years. It's a big part of my nutritional intake. And to be honest with you, I tried a lot of products through the years just because of my background. I would have clients and students asking me what I recommend. And it just so happened. One of my friends was trying this product from a certain nutrition wellness company and I tried it and within days I felt different and I said, this is a first for me because I went into it feeling like I'm pretty healthy and pretty energetic. But let me give this a try. I've always been curious. I've always tried products and things. But this was one time that was very different and it has stuck with me. And it's something that's been a part of my nutritional intake every day. Like I said, for almost 10 years. So that's a big part, my protein shakes, bars. And then I really focus on drinking plenty of water, getting in my electrolytes, taking products for my gut health. And we've always been somewhat healthy with our meals. My husband cooks, I'm spoiled. I'm very blessed. He's a wonderful cook. So we've always done pretty well with that. But again, we like to eat out on the weekends. We like to go out and enjoy ourselves. But the majority of the time, that's what that looks like for me. I have a lot of my day. I've taken that nutrition from my shakes and my bars, have some fruit, drink lots of water, have a healthy meal at dinner time. And that's a typical day for me. If listeners wanted to learn more about you, do you have a website? How do they find you to learn more? The best place right now, I would say is to go to Instagram and just DM me there because I will definitely see the message. I check that daily and my Instagram is wellness with Shelly J. And that's the best place right now. I am going to revisit having a YouTube channel once I have my office complete. Again, we had a flood. So my office is not completely back to normal. So that's going to be happening very soon. So another aspect of what I really love to do is work with moms. I have a moms program that's a wellness mentorship program. And I'm working on growing that. I'm working on planning a live event for that. Any moms out there who struggle, I really love to help moms put their health, their self care as a priority as we know that's so needed. And like you said, or Jody earlier, being an example for our family and our children so that they can carry it on in later years and be healthy themselves. So it's really a big deal. Yeah, I was going to ask you about that because you were a professor for over 35 years and you talk about students, but I'm assuming it's not just students who were in your classrooms, right? What else do you have going part of this mentorship program? Let the audience know services, I guess you're offering. Absolutely. So it's I offer one on one coaching. I offer a group coaching program for moms. I will start be starting that back up in the fall. Like I said, looking to have a live event in the fall that will focus on moms. It's moms who flourish. So it really is focusing on our overall wellness from a holistic approach. And I bring in coaches who have an expertise in an area that I don't, for example, I have a gal who her expertise is in hormone health. Someone else, her expertise is in gut health. So bringing people together who have these different areas of expertise, in addition to the mindset aspect, the nutrition, having that all combined, is what the program is all about. I also love opportunities to be guests on podcasts like we're doing here today. And speaking opportunities, if there's ever an opportunity to speak and share what I really like to share is about the healthy, clean living, trying to reduce those toxins the best that we can. We're not going to eliminate them. How do we go about reducing our exposure? That's something that I speak on. I am partnered with a health and wellness company. So like I said, those are the products I use on a day to day basis. If if anyone wants to know about that, they're welcome to reach out. I'm happy to share. And I'm always happy to answer questions and be a support. I always will tell people, feel free to message me. You have a question or maybe you have a label that you're questioning about a product, take a picture, take a screenshot, send it to me. And I will do my best of giving you some input. I don't claim to know it all, but I will do my best to share what I do know. And then in areas that I'm not familiar with or I don't know, I seek that out. So I'm happy to help. That's what it's about, right? We want to just help our people be live, good, healthy, happy lives. Drop that Instagram handle again for the people. At Wellness with Shelley J. OK, at Wellness with Shelley J. I really appreciate talking to you. Yeah. Before we wrap up, give us a little nugget, like a little screen grab that people can take with them. My nugget is pretty cliche. We have this one life to live and it goes awfully fast. I always want individuals because I focus on this for myself to be intentional with my day to day life, live in the present and be the healthiest that we can be so we can live healthy, happy, and buy a brand full of joy and happiness to the best that we can. And it doesn't have to be a daunting task. But the goal is to again, take those small steps so that we can just live our best lives and live that quality of life and have longevity, longevity and feeling good within that longevity. Yes, because there's no sense in getting to 99 years old if you've been in bed for 15 years. Percent, absolutely. I want to be chasing my grandkids at 99. Absolutely. Shelley, it's been a blast. Thank you for being on the Mindful Muscle podcast. Thank you so much for agreeing to talk to us today. Absolutely. I want to thank you both for having me. It has been a blast. I've really enjoyed getting to meet you both and have this conversation. We are just all on this same mission together, which is a beautiful thing. So thank you. Everybody today. Thank you for joining us on Muscle Podcast. Thank you, one Shelley.
