7B Health & Wellness

11/16/2025

You’re standing in the kitchen, exhausted.

It’s late (again). You haven’t had dinner. You’re staring into the fridge like maybe something will jump out and fix it for you.

Your body’s tired. Your brain’s done.

And you think: “I just need a break.”

But what if the real answer isn’t a break…

Not a reset. Not a juice cleanse…

But a shift in how you take care of yourself BEFORE it gets to this point.

Real self-care might look like:

→ Being honest with yourself about what’s not working anymore
→ Cancelling that thing you said “yes” to out of obligation
→ Setting a bedtime alarm to let you know when it’s time to start winding down for bed

Because the goal isn’t to escape your life—it’s to build one that you LOVE.

📌 Needed to hear this today? Follow me for real strategies that help you integrates real food into your daily life.

11/15/2025

Too tired to cook? I get it.

After a long day, the last thing you want to do is spend time in the kitchen chopping, cooking, and cleaning. That’s when takeout or random snacking starts calling your name… 🍕 🥨

But what if you could skip the cooking AND still eat healthy?

That’s exactly why I created this FREE No-Cook Meal Prep Plan—so you can fuel your body without spending hours in the kitchen.

Inside, you’ll get:

✅ 10 easy, delicious no-cook meals
✅ Perfect Portion Guide—no measuring needed.
✅ A grocery list so you always have what you need

No time? No problem! Download your FREE No-Cook Meal Plan now and start eating healthy with zero cooking!

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11/13/2025

Keeping it raw and real with you today…

Since a lot of my clients ask what I eat for breakfast, here’s a behind-the-scenes of what my morning actually looked like 👇

🥚 2 or 3 scrambled eggs + sautéed arugula with sauted onions tomatoes and peppers

🥑 topped with 1/2 avocado

☕ black coffee with heavy whipping cream

🥓 bacon or sausage on the side

It wasn’t perfect.

And of course, I didn’t measure anything. I just ate till I was full.

But it did check my personal boxes:

✅ Easy
✅ Healthy & balanced
✅ Left me feeling full + focused
That’s what actually matters.

What did YOU have for breakfast this morning!? Let me know 👇

🔥 Follow me for more behind-the-scenes stuff like this!

11/11/2025

If you’ve ever thought:

“I should meal prep more... but I just don’t have the time”—this post is for you 👇

You just need a few smart shortcuts:

➡️ Ingredients ready to mix + match
➡️ A handful of 10-minute meals you can count on
➡️ A few freezer backups for when life gets crazy

If you want my plug-and-play meal prep guide (with 10 no-cook meals + a portion guide that doesn’t involve measuring)...

👉 DM me “PREP” and I’ll send it your way!

11/09/2025

If you’re exhausted by 3PM...

Or feeling like no matter how much you sleep, it’s never enough...

It’s easy to chalk it up to “just how life is.”

But if the same habits, the same patterns, and the same choices keep repeating—
It’s not just “happening.”

👉 You are choosing it.

That might sound harsh, but it’s actually good news.

Because once you see it, you can do something about it.

You can start choosing:

✅ real food over fast food
✅ a 10 minute walk instead of skipping your workout completely
✅ a consistent bedtime, even when Netflix says ‘next!
✅ water instead of pop or alcohol

It doesn’t have to be a massive overhaul…. but if you want your energy to change—something has to.

📌 If you're ready to choose something BETTER—for your energy, your body, and your future—save this post and follow along! This is just the beginning.

11/08/2025

Sweet potatoes might be the most underrated superfood in your kitchen right now…

So here are a couple recipes to make them (one sweet, one savory!) 👩‍🍳

Sweet:

✔️ ½ Roasted sweet potato
✔️ Dollop Greek whole fat plain yogurt
✔️ Dash of cinnamon
✔️ Chopped pecans or walnuts
✔️ Drizzle of sugar free syrup

Savory:

✔️ ½ Roasted sweet potato
✔️ Lentils or shredded chicken
✔️ Hummus
✔️ Chopped cherry tomatoes, cucumber, red onion
✔️ Squeeze of lemon

Roast 2-3 potatoes ahead of time, then reheat and top however you’re feeling that day.

Oh, and it’s perfect for meal prep! Save this and tag me if you try it.

Want more easy meal prep ideas that support your health journey? Comment “MEAL PREP” and I’ll send it over!

11/06/2025

You probably wouldn’t expect this from me, but…

👉 I enjoy being bad and having a dessert every now and then. Especially when they look like this!

I know — kinda ironic for a person who helps people make small tweaks to what they eat, right?

But here’s the thing…

You don’t have to love every part of the process every day to stay consistent.

In fact, it’s not normal if you do :-)

Some days it feels amazing…

While on other days, I “5-4-3-2-1” it and get it done.

What matters most is showing up for yourself.

So if you’re someone who caves every now and then and have a dessert or latte…
That’s not a red flag. That’s being human!

Just keep showing up.

Can you relate? Let me know 👇

11/04/2025

If you’re you like most people, you’ve probably tried to:

❌ Eat 1,200 calories
❌ Cut out carbs
❌ Punish yourself with workouts
❌ Obsess over the scale
❌ “Start over” every Monday

But those strategies don’t work in real life!

I coach my clients to build habits they can actually stick to—without extremes or feeling guilty all the time.

👉 DM me “RESULTS” if you’re done with the cookie-cutter advice and want a plan that fits you.

📌 Save this post so you can come back to it when those old habits try to creep back in.

11/02/2025

🚫 MYTH: You have to push through the fatigue. Hustle harder. Grind it out.

✅ TRUTH: Sometimes the most productive thing you can do… is step away.

If you’ve been feeling tired, foggy, or just “off,” it might not mean you're doing something wrong. It might just mean your body is asking for a reset.

👉 Not a full-on vacation.
👉 Not a spa day.
👉 Just a few intentional moments to pause and unplug.

💡 Try this today: Turn your phone on Do Not Disturb and go for a 10-minute walk.

another idea – Close your laptop and stretch for 2 songs.
another idea – Breathe. Just sit still for 60 seconds and focus on your breath.

Your energy doesn’t always need a major fix….

Sometimes it just needs a moment of space to return.

📌 If you needed this reminder today, save this post and follow me for more tips to help you build steady, sustainable energy without relying on caffeine.

11/01/2025

There’s a version of me I’ve outgrown — and I’m so proud of that.

She believed she had to shrink her body to feel worthy.

She meant well.

She was doing the best she could with what she knew.

But she was exhausted.

Always trying to do more. And more. And more!

All in the name of being my ideal body weight.

I kept thinking I needed to try harder.

But what I really needed was to try something DIFFERENT.

And I finally realized that consistency and being strong is better than extreme.

Now, I help individuals let go of those same patterns…

Because we don’t get to our next level by being harder on ourselves!

I’m still a work in progress, and have lapses but now I know what to leave behind.

So here’s to the version of you that’s growing — even when it’s not easy 💛

What’s a version of you that you’ve outgrown? Let me know in the comments! 👇

10/31/2025

10/28/2025

Have you ever caught yourself thinking,
'What the heck do I have to do to stop feeling so drained every day?”

Maybe you’ve tried
going to bed earlier…
drinking wayyyy too much coffee…
squeezing in a quick workout before passing out on the couch…

But no matter what, you still wake up feeling groggy, hit a wall by 3 p.m., and wonder how anyone has the energy to do all the things without burning out.

I know it’s frustrating…
I know it’s exhausting…

It’s something a lot of clients who first come to me struggle with…

And that’s exactly why I created the Energy Boosting Cheat Sheet—just for busy people who are ready to feel like themselves again.

It’s packed with small, manageable tweaks to your daily habits…
So that you can rebalance your body’s natural energy and get back to enjoying your day from start to finish...

ALL without caffeine crashes, quick fixes, or overwhelming lifestyle overhauls.
If you’re ready to feel awake, energized, and fully yourself again…

👉Grab your FREE Energy-Boosting Cheat Sheet!

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It’s time to stop relying on caffeine…

And start waking up refreshed and energized—for real. This cheat sheet walks you through it all, step by step.