7B Health & Wellness

12/25/2025

12/23/2025

Is “calories in vs. calories out” actually true? 👉

If your plan looks great on paper but nothing’s changing and you’re still not seeing results…

It might be because your body isn’t just doing math.

Stress, sleep, hydration, hormones, digestion, inflammation…

They all affect how your body processes and uses food.

Take a hard look at the whole picture.

👉 And if you’re not sure where to start — DM me the word “READY” and I’ll point you in the right direction.

12/21/2025

We don’t get what we want…

We get what we repeatedly do.

Results don’t show up on Day 1…

They show up after you’ve proven you're the kind of person who follows through — when it’s not convenient, sexy, or exciting.

You’re not just getting up for your 6am workouts —
You’re proving to yourself that you follow through.

You’re not just adding more protein to your meals —
You’re showing up as someone who takes care of their body.

Every decision is a deposit.

And those deposits compound.

They build → CONFIDENCE
They build → MOMENTUM
They build → RESULTS

Most people quit before the tipping point…

But the good news is that if you’re reading this post, you are NOT most people.

Your results will come. Keep showing up for yourself!!

12/19/2025

Ohhhhh….. this casserole is perfect if you want something quick, delicious, and protein-packed that keeps you full. 👩🍳

Chicken Cheese and Broccoli Casserole: (serves 6 people)

✔️ 2 tbsp olive oil
✔️ 2 lbs boneless skinless chicken thighs cut into bite sized pieces
✔️ 3 cups broccoli florets
✔️ 2 tbsp butter unsalted
✔️ 2 tsp garlic minced
✔️ 1 cup heavy whipping cream
✔️ 1 cup shredded cheddar cheese + 1/2 cup
✔️ 1/4 cup Parmesan cheese
✔️ 1/3 cups bacon
✔️ 1/2 cup pork rinds crushed into crumbs

Directions: Preheat oven 350

Heat the olive oil in a large skillet. Add the chicken to the skillet along with salt and pepper to taste, and saute until the chicken is cooked through.

Blanch the broccoli in boiling water until it is just starting to become tender. Rinse under cold water and drain completely.

Mix the chicken and broccoli together in a greased 9x13 casserole dish.

In a saucepan over medium heat, melt the butter, add the minced garlic to the melted butter, and saute for 30 seconds. Pour the Heavy Whipping Cream into the pan, and saute and whisk until it thickens.

Stir 1 cup of cheddar cheese and the Parmesan cheese into the cream mixture until the cheeses have completely melted. Fold the bacon pieces into the cheese sauce.

Pour the cheese sauce over the chicken and broccoli, and toss to coat.
Sprinkle the remaining cheese, and pork rinds on top of the casserole and bake for 20 min.

Add additional bacon pieces of garnish and serve

12/17/2025

Most programs ignore the actual skills you need to reduce and remove sugar work in REAL LIFE:

✔️ first skill clients need – Emotional regulation
✔️ second skill clients need – Resilience after setbacks
✔️ third skill clients need – Delayed gratification
✔️ fourth skill clients need – Boundary-setting
✔️ fifth skill clients need – Identity shift

That’s why I coach my clients through these every single week.

👉 DM me “RESULTS” if you’re ready to work on the stuff that actually moves the needle—because none of the habits work unless these are in place.

📌 Save this post and follow for more real-life strategies to help you create consistent energy from the inside out.

12/15/2025

Most of the time, “what works” looks kind of boring.

Especially if you are trying to squeeze in a workout.

It’s not about having a color-coded schedule or a perfectly mapped-out routine…

It’s the stuff they repeat without overthinking it:

→ Rotating the same 3 breakfasts every week
→ Taking the same 10 minute walk after dinner
→ Drinking a glass of water before you open your laptop

Nothing fancy!

Just small stuff that’s easy to keep doing when things get hectic.

That’s the part that moves the needle.
📌 If you needed this reminder today, save this post and follow me for more real-life strategies to stay consistent without starting over every Monday.

11/29/2025

🚨 PSA for all of us 🚨

If your schedule is packed and cooking feels like just one more thing on your to-do list… this is for you!

It has been called “The Easiest Meal Plan Ever”…

Because there’s zero cooking, zero stress, and zero wasted time. Just fast, healthy meals you can throw together in minutes!
Inside, you’ll get:

✅ 10 no-cook meals ready in minutes
✅ Perfect Portion Guide—no measuring needed.
✅ A grocery list so you always have what you need

Fast, fresh, and totally stress-free meals—no cooking required!

🔥 Grab your FREE No-Cook Meal Plan now!

👉https://storage.googleapis.com/msgsndr/CCNEUnBSGAfRY1zPGpqn/media/69165439b8272580bc6bdb3a.pdf

11/25/2025

Too many of us are carrying stress in ways they’re not even aware of…

😴 Sleep-related stress — Running on 6 hours of broken sleep

🤯 Mental overload — Making 5,000 tiny decisions before 9am

🥴 Physical stress — Ignoring the bloat because ‘your diet is clean’

⚡ Emotional pressure — Feeling guilty anytime you’re not ‘on it

And all of it adds up.

It drains your energy. Disrupts your hormones.

Impacts your cravings, your consistency, and your progress.

If you’ve been feeling stuck, it’s not just about what you’re eating...

It’s about what your body’s holding.

📌 Save this post so you can come back to it when things feel off.

And if you’re ready to stop pushing through and start working with your body—
DM me “READY” and I’ll walk you through the first step I use with my clients to lower stress and jumpstart progress.

11/23/2025

A saying that’s always stuck with me is:

“Happiness is the gap between expectations and reality.”

Everyone on the internet promises instant results...

But the truth is that most “overnight success” stories took years behind the scenes.

So if you’re always showing up, doing the work, putting in the time—and you’re still not as far along as you hoped...

You’re not behind.

Maybe you’re just in the messy middle!

Maybe your timeline was never realistic…

Or maybe the plan you’re following just isn’t the right one for you.

Either way—you don’t have to figure it out alone.

Adjust if needed. Keep going. And ask for support when you’re ready.

The clock doesn’t get to decide your progress….

YOU do.

📌 Save this for the days you’re doubting the process. You’re not behind. You’re just not done yet.

11/22/2025

Here are 5 sneaky reasons you might be tired — and they’ve got nothing to do with sleep 👇

✔️ Blood sugar crashes — eating carb-heavy meals without enough protein or fat (or things that are high in sugar!)

✔️ Dehydration — even mild dehydration can dip your energy

✔️ Stress overload — chronic stress keeps your nervous system stuck in overdrive

✔️ Low nutrient intake — not enough B vitamins, magnesium, or iron

✔️ Skipping movement — low energy = low movement = even lower energy

Sleep matters… but it’s not the only thing!

Which one do you think is messing with your energy most right now?

Save this and send it to someone who’s constantly tired.

👉 Want more real-life strategies to boost energy without more caffeine? Follow me for more tips that support you on your health journey.