Simple Wellness Habits For Busy Professionals

Health can feel simple until life gets busy, then even the basics start to slip. Tess Cheng, a wellness coach helps busy professionals build focus, energy, and high performance without turning wellness into an all-day project. The discussion starts with the real obstacle most people face: the belief that there isn’t time. Tess walks us through a mindset reset that begins with a powerful question, why does your health matter to you, and how that clarity makes habits easier to keep. 

We also unpack the fear that family history means you’re doomed. Tess explains why genetics play a smaller role than most people assume and why lifestyle choices are where you can take control. From hydration and brain health to movement breaks and simple planning, we share realistic strategies you can use at a desk, in back-to-back meetings, or on the road. Think walking phone calls, stairs instead of elevators, standing desks, short breathwork resets, and scheduling workouts like you would any appointment you won’t miss. 

Travel comes up in a big way, too. If restaurants, conferences, and constant schedule changes throw you off, you’ll hear practical ways to stay consistent without skipping the fun. We talk about walking after meals to support blood sugar and digestion, balancing indulgences, and avoiding the all-or-nothing mindset that makes people feel like they have to start over. If you want sustainable health and wellness habits that actually fit real life, you’ll leave with at least one simple next step you can use today. 

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Thank you and God Bless! And remember to do something for yourself, for your wellness on this day! 
In Health, 

Shelly

Transcript

Health As Life’s Foundation

SPEAKER_00 0:00

Health is the foundation of life. So it's worth working for so that we can enjoy the things that we care about.

Meet Shelley And Tess

SPEAKER_01 0:11

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 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 Shelley 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. Hello, my friends, and welcome back to Words of Wellness. My name is Shelley, and I will be your host. And my guest today is also a wellness coach like myself. So I know we're going to have lots in common and lots to share with you all. She specifically helps busy professionals to gain focus and energy and lead them into high performance with their day-to-day lives and with their work. So welcome, Tess, to the show.

SPEAKER_00 2:12

Hello, Shelley. Thank you for having me. I'm really looking forward to our conversation.

SPEAKER_01 2:18

Me too. And can I just tell you, I really love your accent.

SPEAKER_00 2:23

Oh, thank you. It's kind of a strange accent because of my Chinese background. And then I grew up in England. That's so what a beautiful combination.

The No-Time Mindset Reset

SPEAKER_01 2:33

I love it. I love it. Thank you. So I'm excited. I know we've been working on trying to book this and schedule this for quite some time now. And here we are finally. So I would love to just hear about what you're doing with your clients. You know, helping busy professionals with their day-to-day lives and with their wellness routines is so critical because I know, and I'm sure you hear this as well. A very common theme is that people say they don't have time. They don't have time for themselves, they don't have time for their exercise, time for their self-care. And so I would love to to kind of hear how you how you work that in with your clients and and how you you coach them as far as that goes. And I know we're going to get into a lot of other areas, but I know that's one common theme I hear a lot.

SPEAKER_00 3:28

It is, yes. Um usually they have very demanding schedules and they just feel that you know completely stretched. And they think of, you know, wellness habits. Oh boy, you know, how am I going to squeeze all those in? Or I don't have enough time for my kids, for my family, and then all the meetings. And very often they have to travel as well. Um, so they're away from home. So it makes it really challenging. Um, but I think you know, with uh wellness, a lot of it is really down to the mindset. Um and you really have to start from there. And first of all, you have to ask yourself, why does it matter to you? Why do you care? Why do you want to do this? And I think once you have some clarity, then you're more motivated, you're more inspired. Um, and and be, you know, be mindful about what you do wherever you are. And I think that's the key. Um, we know that you know, you you know, we we think we don't have the time, but when something becomes a priority, you will find time for it.

Genetics Vs Lifestyle For Disease Prevention

SPEAKER_01 4:31

It's so true, right? And and I I love how you share, you want to first and foremost really be honest with yourself. Like, why do you want to do this? You know, and I think that if there's not that purpose and that that reason behind it, it's a lot easier to kind of let it go and for it to not be a priority. So I love that you bring that up because that's so key. Even in in anything that we do in life, right? There needs to be that that purpose, that reason that that gets us up in the morning, gets us motivated to do what we have to do, even in those moments when we might not want to. And so it's so so spot on. And you're right, if it's a priority and we know that it's going to benefit us, benefit our families, it will make time, we'll figure it out.

SPEAKER_00 5:23

Yeah, yeah. And so one of the things I really like to do is actually share the knowledge I have, you know, as to how a lot of diseases can be prevented. And so this way they look at it, oh, you know, then I you can stay in, you know, you have some kind of control about your long-term plans, you know. Um, and genetics only play a small part, um, even though people think, oh, you know, but if I have a family history of diabetes, then this is it, you know, I'm I'm going to, you know, and eventually end up developing diabetes, which is not the always is not the case. It doesn't have to be that way. Um you but you do have to work with your genetics, um, but that's how you take control um of your health, and so that way it will enable you to do the things you enjoy in your life.

SPEAKER_01 6:12

Well, and I think that's such a great point because I I have been telling that to my students because I also teach college, and for years I have been saying exactly what you just said is that genetics plays such a small role, and it's most important that even if something is in our background, then it's probably even more important that we we take action and take control of our health. But it doesn't mean we're going to, like you say, if diabetes runs in the family, it doesn't mean we're doomed to get diabetes, but we do need to be aware and take maybe even more steps to to avoid it from happening. But I just, it's such an important point, I think, for listeners to really take in the fact that I think sometimes we hear or we know something is in our genetics that's that's not good and it can be discouraging. And in fact, it it doesn't have to be that way. And I think it's important for listeners to to really really take that to heart. What you're sharing is that it it just may play such a very small percentage in the big picture of our overall health and longevity.

SPEAKER_00 7:19

Yeah, research shows that genetics play about 20% you know, of disease development. So um I love that quote. It says um genetics are loaded the gun, um, but lifestyle poofs the trigger. I love it. Which is so true. It's really true.

SPEAKER_01 7:39

It really is. It's back to our lifestyle. It's so true. And I I mean I know from experience I don't have the best genetics in my family, but that's never that's never discouraged me or kept me down because I'm like, you know what? I I do whatever I can do to be as healthy as I can be. And uh, and then you know, whatever happens, we go from there, right?

SPEAKER_00 8:01

There's so much we can do. Um, and we don't always have to um leave it to you know medications or you know, um, you know, medical treatments. Um, you know, just little things that we do on a daily basis can really make a difference. And I think it's really important for people to understand that and so they feel empowered to make those changes, um, and having that mindset that um staying healthy is a good thing, you know, it's not a chore, uh, it's not a burden. Um, you know, just like we take charge of our finances, our businesses, we want to take charge of our health as well.

Start Small With Hydration Habits

SPEAKER_01 8:40

Right, right. Well, and that's the thing I think that making that point with people, uh you know, sometimes it's hard. I shouldn't use the word hard, but it's been I don't know about you, but it's been such a big part of my life for so many years that it's it's just it's part of our my day-to-day routine. So sometimes I have to take a step back and really try and put myself in the other person's shoes when maybe it hasn't been that way. And so I always encourage others, and I'm sure you do the same, is every little bit help. So taking just small steps every day to to make a difference in in our in our lives and our lifestyle and feeling in our best and having energy, it all adds up. And I think that's another thing that is important to help people understand it doesn't have to take a lot of time. We've kind of been, you know, I feel like through the years we've kind of been told some things that aren't that accurate, where you know, of course, everything evolves over time, but that's been kind of an underlying theme, I feel like, that was put out for quite a long time. And people would feel like, well, if I have to exercise for 30 minutes, I don't have an extra 30 minutes in my day, and then therefore they wouldn't be doing anything, right?

SPEAKER_00 10:02

Yeah, yeah. Um, but as you said, you know, it really makes a difference, you know, if you just do little things every day and they add up. Um, just like if you take um movement breaks throughout the day, uh, you know, so you're not sitting in front of the screen all the time, uh, you stay hydrated, and then you have to make bathroom stops, you know. So this way it gets you off the desk and gets a movement in. Um, and you can always um another example is just park a little bit further away from where you need to go. And so all those little steps help. Um, and eventually they just become part of your life naturally. You're not consciously thinking, oh, I have to do this today. You know, it just becomes part of you, it's part of your identity.

SPEAKER_01 10:49

Well, and where do you share with your clients to help them understand the importance of even like habit stacking? You know, start one thing and then get in the routine of doing that, and then add another one and can and continue to stack up on that. It's something that I think it sometimes it can be challenging to see, you know, in the future how it's going to add up, but it's so important to be able to do that and get into the routine of it. So, what are some things that you have your clients do uh to kind of get into the habit of those different routines and have it stack over time?

SPEAKER_00 11:25

Um, I very often I suggest one thing. A lot of people, we were talking about hydration, a lot of people don't stay hydrated very easily. So it's something always uh encourage them to do that at the beginning. Um, and it's important for brain health. Um, and they just feel so much better, you know. And um, but a lot of people don't realize, you know, by the time they actually get thirsty, their bodies are really dehydrated. Um, and so I encourage them to start with one or two glasses of water first thing in the morning, um, and always have a glass of water at the desk, you know, so that way they stay hydrated. Um, and when they're on the plane, um, it's good to get some movement in. And so if you stay hydrated, you're going to be walking around, you know, going into the restroom. Um, just those those little things just become part of the routine. And they actually come back and say to me, they say, Oh, yeah, I'm I'm now I'm, you know, I'm getting used to staying hydrated. And we forget when I forget sometimes. Um, I really notice the difference. You know, they they don't function as well, um, they can't stay focused like they would be if they were hydrated. And and I think, you know, when you start doing those um things, those healthy things for you, then you really notice when you don't do them. And and then you become more motivated to continue.

Accountability That Keeps You Consistent

SPEAKER_01 12:50

That's such a great point because it's so true. It's it's like anything that we're doing for our for our overall wellness and our health, and getting the exercise in, uh being hydrated, the nutrition, it all of course goes hand in hand. And it's like I feel like one thing leads to another. I've told clients over time too, where you start to want to exercise, then you want to start to eat better, and all of those things that are connected. And it's like you're saying, once you start doing that and you start feeling good and getting results, then it's very motivating to continue. So that's that's the thing, is just helping people understand that it's gonna, it's gonna pay off. It might just take a little bit of time, but it definitely does pay off for sure.

SPEAKER_00 13:36

Yeah, and and that's when you know, an accountability buddy comes into it. Um, rather than just doing it by yourself, you know, it's it's good to work with someone so you don't feel so alone and you can bounce ideas off with each other. Um, you know, I always say either join a community or have a friend who keeps who keeps you accountable or have a professional that works with you. Um you know, this way you can you know share ideas and you know check on with each other and and you know it's it's just much easier. When you're by yourself, you know, working alone, you have all these ideas, um, and and then you feel lost when you get off track. Um when you talk to someone and and the other person might have the same experience or may have been, you know, may have past experience that that person could share, um, it just you know keeps you motivated and it also helps you once if for any reason you get off track to get back on track, rather than then you just think, oh, I haven't been to the gym for three days now in a row or for a week. Oh, you know, it's difficult to get yourself motivated. But the other person might say, Hey, you know, have you been to the gym this week? And and you might think, oh, but I've been busy. And and they say, well, you know, what about this weekend? Let's go. Or let me know what you, you know, if you do go, let me know what you actually get up to. You know, I want you to come back and tell me uh what you managed to do.

Scheduling Movement Into Workdays

SPEAKER_01 15:09

I I love you that you bring that up because it it is so key having that accountability in everything that we do in life, but especially when it comes to movement in our exercise routine and and the going to the gym. I often think of the example shared about setting an alarm and getting up at 5 a.m. to to meet someone at the gym. And if you're by yourself, you're much more much more likely to push the snooze button and maybe not even get up at all. So with all that we're doing, it's so key. And I I really think that maybe not enough people have that. And I'm glad that you bring that up because I think that's that just lends itself to more success when we have someone that's kind of encouraging us and we are doing the same back for them and keeping each other accountable. It's it's really, really key.

SPEAKER_00 16:02

Yeah, and that's when you know, even little reminders like a text message could help.

SPEAKER_01 16:09

So, what do you recommend for your working with high performance, busy professionals, and their days, they can be maybe putting in, I'm guessing, eight, nine, ten-hour work days. What do you find is the best recommendation for someone like that to get their movement, their exercise, their strength training in?

SPEAKER_00 16:33

Um, I would suggest to them if um they do have time at lunchtime and if there's a gym nearby, um, you know, if they want to go to proper gyms and maybe even for half an hour they can do that, you know, just go over there. Um, but otherwise, you know, I would say if uh for meetings, you know, if they have a phone meeting, um perhaps go outside and do it so that way they get some sunlight exposure. Um, or even if they are in the office, you know, if they can just walk about and and have the meeting on the phone. Um and use the stairs, you know, rather than the escalators or um the lifts, as they call them in English. Um yeah, just keep yourself moving or have a standing desk. I I don't know if you've used one of those. Um a client of mine has one because she works from home and it works quite well. Um, so you're not sitting down all the time. Um and perhaps, you know, doing some stretches. Um and depends on how, you know, how much space they have in their office, you know, if they have their own rooms, you know, maybe have some exercise equipment, even just um like um exercise bike if they have can have in the corner, they can just go on it for 20 minutes and just get the blood flow going. Um all those little things can help. Um, but what I you know I believe is is is preparation, is having planning, you know, rather than leaving it to the last minute and say, oh, you know, oh maybe now I can do it, but fit it in like scheduling your meetings, you schedule your um exercising. So every um if you want to do it week by week, so um at the weekend, you look at your week schedule and say, when can I fit my exercise, you know, uh routine uh exercise workout in that week? Oh uh perhaps Tuesday afternoon because I have a gap there, uh, or perhaps Thursday at morning um before I have to go to the airport. So you look at it ahead of time and you you know you schedule it in so this way you don't just get on the day at the last minute and think, can I fit it in? Because when you don't schedule something, most likely it's not going to happen.

Breaks That Boost Focus And Energy

SPEAKER_01 18:50

It's so true, and I think that's such a key point to to schedule, especially for these individuals that you're working with that have very full schedules, is that you know, again, that's it's foreign to me because I've I've never scheduled necessarily it in, but I understand the reason behind it. I really, really do. And uh, you know, I I have for me personally, I just have a little bit more of a flexibility with my schedule. So I find that I kind of I do schedule it in, but at the same sense, I know I kind of have an idea when I'm gonna fit my workouts in. But for someone who has a full full day of work and they're they're at their desk, I think it's so important to schedule those times in. And I love that you bring up the standing desks. I haven't tried those yet, but I'm fascinated because I think that if I was gonna be sitting for many hours at a time, I would definitely invest in one of those because I think it's such a fabulous idea. And you've probably even seen, I've seen a few people on the walking on their treadmill as like a meeting, you know, or maybe they do their podcast when they're walking on their treadmill. I mean, hey, this day and age, there there's so many options, right? And ways that we can incorporate what we need to do for ourselves and our overall health. So those are all great, great ideas.

SPEAKER_00 20:13

Yeah, yeah. And it's important to have breaks throughout the day, um, you know, not just for our eyes, but for our brains, um, so that this way we, you know, we get to reset and refocus. Um, so you know, even sort of um breath work um and maybe perhaps meditation for those people, you know, who actually enjoy doing that. Um, you know, you just look away from the screen and look in you know in the distance for 20 seconds and then come come back to the screen. Um, you know, that type of exercise, you know, that helps. Um and so we are not just focusing um because then this way we you know we are more effective with our performance. Um and and so you know, all these little things, and and once you start doing them and they become, you know, um your habits, um, they would just be natural. Uh, and then you would just do them and you feel so much better, you know, overall.

SPEAKER_01 21:11

Well, and I think it's that's a great point too, is just having some quiet time. I know that I talk about that a lot and having that a part of a daily routine, and it doesn't have to be a lot of time. Like I'll literally talk about step outside for five minutes and just take some deep breaths in. And it's amazing what a difference just five minutes can make. It it's it's really, it's really something. I was gonna say too, going back to what you mentioned about having meetings on the phone and and walking around the office, or perhaps going out and doing your actual walk. I just heard someone recently talk about that that when they have their meetings when they're on the phone um and not through Zoom, they'll they'll do their their work their workout walks while they're on their meeting and on their phone, and they mention. Mentioned how they think more clearly that way too. And I thought that's such a great idea because I noticed for me when I'm out walking, running, that's when the thoughts come. So why not be on a call, right? And be moving at the same time, keep some blood flowing. You're getting your exercise and it's keeping your brain more alert. So great idea.

SPEAKER_00 22:22

Yeah. And when you can go outside, you get some you know sunlight exposure, and that's really good for you. You know, I guess some fresh air, because it's so easy just to be coped up inside. Um, and you know, that's another thing, you know, just go out for a walk at lunchtime, you know, when you can, you know, when you have a moment, um, just to, you know, reset your focus, um, and then you come back um and and you feel more energized that way.

Walk After Meals For Blood Sugar

SPEAKER_01 22:48

Yeah, it's it's amazing what a little bit goes a long way, that's for sure.

SPEAKER_00 22:53

Yeah, I suggest to people if they have time after dinner, you know, especially if they can they can have an earlier dinner rather than later one, um, go for a walk, you know, if the weather permitting, uh, because I know in some places, you know, it might not be so conducive. But otherwise, you know, go out perhaps for 15 minutes or 20, you know, 13 minutes walk after dinner. Um, that really helps with your blood glucose regulation. Um, and it's enjoyable. You know, it's a good time to go out, you know, with your loved ones. Um, if you have a dog, go out, you know. I'm sure he's happy to, you know, he or she can, you know, it's always happy to go out for a walk with you. Um, and and if you're alone, you know, go out, perhaps listen to an audiobook that you know that you you don't normally find time to listen to. Um, so all those combinations can work, can and help, you know, they all help with your overall well-being.

SPEAKER_01 23:49

Well, and I love that you bring all of those suggestions up because it it is so key to to walk after a meal, and it's so so key for our for our longevity, for our blood sugar, everything and digestion, it's just so beneficial. And I know my husband and I have gotten in the habit of walking with our dogs after dinner. And I get to the point where I I miss it if we don't go on a certain night. And I I just was hearing another coach talk about and give the recommendation to do just even maybe 10 minutes after each meal. And I thought, wow, that's such a great, great idea. So, kind of going back to what you're saying, it's so key right after a meal to move our bodies, it can be really, really beneficial.

Staying Well While Traveling

SPEAKER_00 24:35

Oh, yeah, yeah, definitely. Um, and it gets more enjoyable when spring comes and then the summer, um, you know, and uh I enjoy, but yeah, I'm very fortunate. I'm right by the beach, so I go out quite a bit. Um, but I think very motivating. It does. Um, and sometimes, you know, if I have something I have to, some notes I have to go through, you know, I I bring bring the notes with me and go and sit on the beach to do that. Um, yeah, this is um, but I think you know, regardless of where we are, um sometimes we can't help with the environment we're in, you know, and it's always changing. And there are always distractions and temptations. So we have to work with those. And we just have to be more mindful about um um, you know, keeping our practices um in check, you know. So rather than saying, oh, um, I'm not home now, so um I would just wait till I get home. Because when you start making excuses that way, um eventually you just say, oh, um, you know, it doesn't matter anymore. But right, you know, but instead you think, oh, um, yes, I'm traveling, I'm in a different country, but how can I, you know, find a way where I can still get my workout in or get some movement in? Um, and how do I make choices, for example, uh when I'm in a restaurant? Um, you know, and and because you you are not going to eat at home all the time, you're not going to have access to a kitchen. Uh, so you have to work with what you're given very often. Um, but just be mindful and and make and just make the choices that are the healthiest for you at that time.

SPEAKER_01 26:23

That's so excellent, such excellent advice because I I'm in the thick of a lot of travel right now with with our son playing baseball, and it's so interesting because this is perfect timing because it kind of piggybacks. I did a a recent episode of just sharing non-negotiables, even even when traveling. So, like you're saying, it's so key. And it again, it doesn't have to be a lot, but if you can keep some somewhat of your routine going even when you're away from home, and and you of course you still enjoy yourself, but it's it's just all those little, it's like it comes back to all those little choices that we make each day, they just they add up over time, and yeah, it's never gonna be perfect, right? That's not even the idea. It's just doing doing our best on a day-to-day basis to make the best decisions that will that will serve us now and and into the future.

SPEAKER_00 27:19

Yeah. And you feel good better about yourself, you know. So when you come home after a vacation, you you you know, you don't have to, you know, do all the work again. You don't start from zero again, and and that you feel you've undone all the good work, um, you know, and and come back to something that you think, oh, you know, now I have I haven't worked out for two weeks. How do I get started again? Um and it doesn't have to be that way. Um, you know, there's certain strategies that you can put in place, um, you know, even where you know wherever you are. Um, and and you know, you but I'm not saying that you know you have to follow the all the same routines. Um very often it's not possible, but at least do some of them.

SPEAKER_01 28:06

I I think that's uh again we get into that mentality of the all or nothing, right? Yeah, yeah.

SPEAKER_00 28:12

I think people think, oh, um, you know, I'm away now and I'm meeting in restaurants every day, so I just eat whatever I, you know, I care to have, um, not having any constraint. Um, I'm not saying not to have fun, you know, enjoy yourself when you're traveling. I mean, that's what it's all about. Um, try the cuisine, the local cuisine, um, but have a balance, you know, still have some um some you know something in place so that you, you know, perhaps you have dessert one night, but the following night um you will say, no, that's the night off. You know, I go, I focus on uh just protein and vegetables. Um, and perhaps another night then I will, you know, try the dessert, you know, and something else. Um and and so this way um you will feel that you know you still have some kind of balance.

SPEAKER_01 29:06

Yeah, that's key for sure. So you you must probably deal with most of your clients are traveling, I'm guessing.

SPEAKER_00 29:13

Yeah, they they are on the road quite a lot. Um, they're attending conferences um um and meetings, you know, outside of where they live. Um and so it's quite a lot they have to navigate. Um, but that's that's why I come in. I give them the support they need um and just uh keep reminding them that um health is the foundation of life. Uh so it's worth you know working for so that we can enjoy the things that we care about.

Where To Find Tess Online

SPEAKER_01 29:42

That's so key. I love that. Well, that's a perfect, perfect segue to start kind of finishing up here. And I I just love you have such a calming presence about you. So I've so enjoyed this and talking with you. How can listeners find you, Tess? I'll put all of your information in the show notes, but how can they reach out to you?

SPEAKER_00 30:07

They can go on our website uh which is Glow with Tess and it's um spelled G-L-O-W I-T-H T-E-S-S. Just one W. Um and um go on there, take a look at my blog post. Um, I'm always giving some um health and wellness tips. Um, sign up for the monthly newsletters so you get some monthly inspirations. I'm on social media. On you if you can connect me on LinkedIn, Facebook, and Instagram. Um, and the handle is glow with tests. Um and I look forward to hearing from you. You know, I like to uh hear what you get up to and you know what kind of um support that you might need.

SPEAKER_01 30:51

Well, for any of our listeners who have full schedules and you have a demanding job, or maybe you're working and you're juggling motherhood, whatever it might be, you know, reach out for Tess. You'll have some great, as you have heard, some great suggestions just to help help you stay on track because, like you just said, I mean, that's what it's all about, keeping our health in check so that we can feel good and have vitality and energy now and into the future. So thank you so much for this time, Tess. I really appreciate it. Thank you for having me. I really enjoyed our discussion. Yeah, it's been great. Do you have any last words of wellness or inspiration you'd like to share with the listeners?

One Habit At A Time

SPEAKER_00 31:38

Um, I do, yes. Um, I would say that um in the rather than trying different things, I think you know, the it's you know, it would be easier to um try small steps, you know, just try one thing um at a time, um, you know, if you want to build a new habit, um, and then fit it in and see how it works for you. Rather than trying, you know, four or five things in one go, then this way you might feel a bit overloaded. Um, and so um try one thing, and whether it's to get more sleep or have better hydration um or cut out sugar, for example, um, or you know, increase some movement. Um, just focus on one thing and work with it and you know and build it into your daily routine and see how it goes for you. Um and as I always say, get some support. Um, you know, it can really make a difference.

SPEAKER_01 32:32

That's so true. Yeah, that support and going back to the accountability is really huge to help us stay on track and reach our goals for sure.

SPEAKER_00 32:42

Yeah, it does. Um I've actually just recently um um collaborated on the book with some other ladies. Um it's called Um Confident You The Raw Conversations, um, and it's available on Amazon. Um, and um in my chapter I talk about uh health and um you know wellness changes um and how people can actually build that up. Um I talk about the the framework um 3Ds, which um is based on um desire, determination, and discipline. Um so if the listeners are interested, go on Amazon and check it out.

SPEAKER_01 33:22

That's so exciting. I'll have to add the link to into the show notes. That's so fantastic. Thank you. Thank you for sharing that. And as always, to all of our listeners, take time for yourself, take time for your wellness on this day. And like Tess and I have been sharing, it doesn't have to be a perfect scenario. As long as you take time for yourself in some way, it all adds up over time. So, with that being said, have a beautiful, blessed rest of your week, everyone, and we'll see you next time on Words of Wellness. 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 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.