7B Health & Wellness

04/02/2026

If it feels like you can’t get any traction on your emotions… It might be time to take a step back and look at the big picture to turn that around. How we navigate emotions plays a big role in our daily stress levels along with what we eat.

Feeling this? Drop a 💪 in the comments and let’s see if I can help you troubleshoot!

03/31/2026

03/30/2026

Check in time....
How are you doing on working towards your goals this year?

Usually my goals in the past have centered around eating health and weight loss.

This year I chose something else, I'm working on my Glutes. Every now and then they feel week, like they are not firing and my hips have discomfort.

Our glutes are the biggest muscle in our bodies. These 3 muscles play a role in stabilizing, balancing and controlling your lower body movements and posture.

When these muscles are weak and not firing it can affect how you walk, run, climb stairs, sit and stand. Weak glutes can also lead to Dead Butt Syndrome (numbness from sitting too long) which then can cause low back pain and hip issues over time.

So I have been working to incorporate exercises that help build and strengthen these muscles. It's been 3 months and I can already feel the difference in my hips when walking and getting off the ground. I have also noticed my glutes becoming rounder and lifted.

Now that I'm over 50 I'm determined to age strong by keeping muscles strong.

So what is one thing that you are still working on this year?

03/29/2026

Shoutout to all my “more is more!” people … I *love* your enthusiasm.

But also, please remember:

Your body doesn’t actually get stronger or leaner during the workout.

It happens while you’re resting. While you’re recovering.

While you’re doing… LESS.

If you’re always “on,” eventually your body will tap out.

In fact, recovery is a key part of the process!

✅ Coaching action — Take at least one true rest day.
✅ Coaching action — Eat enough to support your body, especially 𝗽𝗿𝗼𝘁𝗲𝗶𝗻.
✅ Coaching action — Make sleep and water a non-negotiable.

Your progress depends on it.

💪 Follow me for simple, sustainable strategies that actually support your health goals and not burn you out.

03/28/2026

Confession: the other day, I was low on energy and my fingers were swollen

Maybe it was reason #1 — I ate dinner out...

Maybe it was reason #2 — I didn't make sleep a priority during the week.

Either way, I wasn’t feeling great.

But I still got up and did my morning walk, made sure I ate a protein filled breakfast and prioritized water over coffee. Life doesn’t pause just because you’re dragging.

So here’s other things I do on days like that:

✅ action — Step outside for five minutes of fresh air.
✅ action — I sit and breath for five minutes.
✅ action — I turn on some fun music and sing. (Instant mood lifter!)

It’s not perfect. But it helps.

And when you stack the small stuff, it makes a big difference.

Got a go-to move when you’re feeling off?

Drop it below, I’m always looking for more ideas.

📌 Save this for one of *those* days.

03/26/2026

Growing up, I was taught to Take care of the little things, and the big things will take care of themselves.

I have translated this over to my clients by telling them we are building a foundation brick by brick. Start small and then build on that new habit until they have a solid foundation that will not crumble under societal pressure.

In the health world, it’s easy to get caught up in the “big” goals… but it’s ALWAYS the smaller, daily choices that really move the needle.

Things like:

✅ habit — Removing food that contains added sugar
✅ habit — Choosing protein and veggies over a shake for breakfast
✅ habit — Substituting a latte for black coffee with Heavy Whipping Cream

Those “little” things have a tremendous impact, plus they help you build confidence, trust in yourself, and momentum.

What’s a piece of advice from growing up that stuck with you? Share it below, I’d love to hear! 👇

03/24/2026

Drinking more water is GREAT... but if your water is full of plastic particles, bacteria, or filter gunk… you're not doing your body any favors.

If you’re a working on:

✔ lowering inflammation
✔ balancing hormones
✔ boosting energy
✔ feeling better in your body

…it's a good idea to check in with your water.

Start with one small upgrade and build from there.

🔥Helpful?! If you’re starting your health journey or in the middle, follow me for more real-life strategies and simple tweaks that actually move the needle on how you feel day to day.

03/22/2026

What’s going on in your gut impacts everything… your energy, your mood, your skin, and even your cravings.

That’s because around 70% of your immune system lives in your gut, and when inflammation flares there, it can affect your whole body.

And if you’re someone who’s been dealing with low energy your gut might be trying to get your attention.

The next time you feel the aftermath of a “party” in your gut from alcohol, a weekend of takeout, desserts or a stretch of poor sleep and high stress...

Your body feels it.

Here’s what I recommend:

Scan your body for symptoms and then — instead of regretting your choices — drink some water, take a short walk, and focus on your next meal being simple, whole, and easy on your system.

✅ This is NOT about being “perfect” or punishing yourself.

Instead, it’s about giving your body what it needs to function at its very best, stay strong and age with grace.

🔥Helpful? Follow me for more tips on how to cut through the noise and simplify your healthy habits!

03/21/2026

Want 10+ Mediterranean recipes created JUST for YOU to help you reach your health goals?

Here’s a taste 👇

🥚 Spinach Scramble with Toast & Berries (perfect protein-packed start)
🍓 Yogurt with Berries & Honey (so simple, so good)
🥗 Anytime Salad with Salsa Verde Dressing
🍋 Lemon Chicken with Roasted Asparagus & Honey Butter
🔥 Mediterranean-Spiced Salmon (this one’s next-level flavor)

That’s just a few of the 10+ recipes inside.

They’re fast.

They’re delicious.

They use real grocery store ingredients…

And they actually support your health journey.

📥 Want the full recipe guide? Click below and I’ll send it over now.

https://go.7bhealthandwellness.com/mediterranean-recipes-4579

03/19/2026

Shhh… I’m about to share a secret with you.

One thing I always make time for, no matter how busy life gets, is a monthly massage.

Even if my muscles don’t feel tight to me and I am not especially stressed. My therapist always finds something that is a little off.

Because that’s not the point. Let me explain…

I started getting massages a few years ago and here’s why I haven’t stopped.

As a massage therapist myself I would just push through the daily joint ache and muscle pain. I thought I didn't have time for self care even though I was providing it to all my clients. Then I started to make myself a priority!

Massages don’t just make me feel physically good. It’s one of the only times I completely unplug. You’re disconnected from your phone, social media, the outside world, and reconnected with your body.

This is non-negotiable for me. It helps me reset and show up 100% for my clients, ... and plus, they feel amazing.

What’s one treat you make time for, no matter what? Drop it below — let’s share some ideas!

03/17/2026

Want my brand-new ebook, Delicious Mediterranean Recipes that’ll help you – reach your health goals?

It’s made for individuals who don’t have time to spend all day meal prepping or cooking — but still want to eat in a way that supports their health.

🎁 DM me the word “Mediterranean” and I’ll send it to you for free.

📌 Save this post so you’ve got these go-to staples on hand anytime you need them.

03/15/2026

It’s so easy to fall into comparison… especially when you’re scrolling IG as a tired, overwhelmed adult or teen who’s just trying to make it through the day.

You see someone with the body you want, perfect makeup, meal prepping perfectly portioned meals or posting their 5 am workouts like it’s no big deal...

And suddenly you’re questioning if you’re doing enough.

👉 But here’s the reminder: You’re not in a race with anyone else.

The only version you’re measuring against:

The YOU from last week.

Last month.

Last year.

✅ Are you showing up more often than you used to?
✅ Are you making different choices than the old you would’ve made?
✅ Are you handling hard days differently than you would’ve six months ago
✅ Are you letting go of the things or people that raise your BP, Anxiety and Stress?

That’s what REAL progress looks like.

Was this helpful? If so, drop a 💪 in the comments!