HeartyNFit

HeartyNFit I help busy women improve blood pressure and cholesterol levels without restrictive dieting.

Helping busy moms and professionals live a healthy lifestyle and letting them know that healthy eating and fitness is a lifestyle; it does not have to be boring!

Did you know that regularly drinking sugary beverages like soda, juice drinks, or sweetened teas can increase your risk ...
10/02/2025

Did you know that regularly drinking sugary beverages like soda, juice drinks, or sweetened teas can increase your risk of high blood pressure, weight gain, diabetes, and even heart disease? The added sugar puts extra stress on your heart and blood vessels over time.

Yes, added sugars place significant stress on the heart by contributing to high blood pressure, chronic inflammation, insulin resistance and elevated cholesterol and triglycerides. These conditions narrow arteries and force the heart to work harder, increasing the risk of heart disease.

The good news? Every time you swap that sugary drink for water, you’re giving your body and your heart a healthier choice.
Staying hydrated with water helps regulate blood pressure, improves energy, and supports overall wellness.

Start tracking your water intake and wellness habits with the HeartyNFit Journal (bit.ly/heartynfitjournal) or get personalized support through my group coaching. Your heart deserves it!


Skip the salt shaker today, your blood pressure will thank you.Did you know that reducing excess salt in your meals is o...
09/25/2025

Skip the salt shaker today, your blood pressure will thank you.
Did you know that reducing excess salt in your meals is one of the simplest steps you can take to protect your heart? Too much sodium can raise blood pressure, increasing the risk of heart disease and stroke.

Start small:

Flavor meals with herbs, spices, and fresh ingredients instead of salt.

Read food labels to watch for hidden sodium.

Stay consistent by tracking what you eat.

That’s where the HeartyNFit Journal comes in—it helps you stay mindful, track your meals, and build healthier habits without the overwhelm.

Your heart deserves the best. Will you try skipping the salt shaker for a day?

Grab your HeartyNFit Journal today bit.ly/heartynfitjournal and take charge of your wellness!

September is Su***de Prevention Month. A reminder: Self-care is not selfish, it’s survival. Taking time to rest, hydrate...
09/04/2025

September is Su***de Prevention Month.
A reminder: Self-care is not selfish, it’s survival.

Taking time to rest, hydrate, journal, and connect isn’t just about wellness; it’s about protecting your mental health and reminding yourself that you matter.

If you or someone you know is struggling, please reach out , you are never alone.
[Su***de helpline number e.g., U.S. call 988, Uk-NHS 111, Canada- 988, Nigeria-112, Lagos, Nigeria- 767).

Let’s take care of ourselves, and each other.
***dePreventionMonth

5 Nigerian meals that support heart health ❤️:Efo Riro (spinach stew)Okro soup with lean proteinBeans & plantain (boiled...
08/26/2025

5 Nigerian meals that support heart health ❤️:

Efo Riro (spinach stew)

Okro soup with lean protein

Beans & plantain (boiled, not fried)

Moin-moin

Yam porridge with Ugwu sauce

Healthy eating doesn’t mean abandoning your culture, it means making it work for you.

Which of these are you having this week 😋 ?
Get your copy of HeartyNFit Journal using this link: bit.ly/heartynfitjournal
for more guide on heart healthy meals.

Your heart is your engine — and every choice you make this week either fuels it or drains it. Small shifts add up:Choose...
08/25/2025

Your heart is your engine — and every choice you make this week either fuels it or drains it.

Small shifts add up:

Choose colorful, nourishing meals

Move your body daily

Take time for rest & self-care

If you’ve been struggling to stay consistent with your wellness goals, don’t do it alone. Accountability changes everything; and that’s where I come in!

Send me a DM now and let’s work together to create a plan that keeps you on track and helps you thrive.

When was the last time you checked your blood pressure?A. Within the last monthB. Within the last 3 monthsC. I can’t rem...
08/20/2025

When was the last time you checked your blood pressure?
A. Within the last month

B. Within the last 3 months

C. I can’t remember

If it’s been a while, this is your gentle reminder, your health is worth those 2 minutes.

Get the HeartyNFit Book/Journal your daily partner for a healthier heart & a happier you.

Available now on Amazon, use the link in bio and start your journey today!

Heart Health Isn’t Just a Women’s Issue — Men, This Is for You Too.In the rush to meet deadlines, lead teams, build busi...
07/23/2025

Heart Health Isn’t Just a Women’s Issue — Men, This Is for You Too.

In the rush to meet deadlines, lead teams, build businesses, and provide for families, one thing often gets neglected: your health.

The HeartyNFit Journal was designed with busy professionals in mind—yes, including men—who want to take control of their blood pressure, improve cholesterol, and develop sustainable wellness habits without adding stress or complexity.

What’s inside:

✅ Simple Habit Trackers to keep you accountable
✅ A 4-Week Meal Guide with practical, heart-healthy options—great for those who love flavorful food but want better numbers
✅ Nigerian meal strategies that help you manage blood pressure and weight without sacrificing culture
✅ Lifestyle tips for high performers—whether you’re in healthcare, business, or tech
✅ Blood Pressure Logs so you can track real progress
✅ Smoothie and meal recipes to fuel your day without spikes or slumps

Your health is your most valuable asset—and a productive life starts with a well-managed body.

This journal isn’t just another tracker—it’s a daily system for longevity, performance, and peace of mind.

bit.ly/heartynfitjournal
Grab a copy for yourself—or gift one to a colleague, spouse, or mentor who’s been meaning to start.

Let’s normalize preventive care and self-leadership—inside and outside the boardroom.



Exercise can help lower blood pressure and reduce the risk of heart disease and stroke. It can also help maintain a heal...
06/19/2025

Exercise can help lower blood pressure and reduce the risk of heart disease and stroke. It can also help maintain a healthy weight, which is another way to control your blood pressure.

Exercise helps reduce stress by releasing endorphins, the body’s natural mood elevators, and by lowering levels of stress hormones like cortisol and adrenaline. This hormonal shift leads to feelings of relaxation and improved mood. Additionally, exercise can act as a distraction from worries, improve sleep quality, and increase feelings of well-being

I know you know that exercise is good for you 😊 however, I need you to take the action to improve your blood pressure, cholesterol and sugar numbers.

They can improve if you exercise regularly and eat the right foods. You need to include more protein in your diet as well.

Yes, protein can make you feel full longer than carbohydrates. Protein takes more energy to digest than refined carbohydrates, and it can also reduce the level of ghrelin, the hunger hormone.

Download the reduce sugar burn fat guide today : www.wellnessinspired.shop/page









Struggling to find the right snacks that support your heart health and weight loss goals?If you have high blood pressure...
06/17/2025

Struggling to find the right snacks that support your heart health and weight loss goals?
If you have high blood pressure, high cholesterol, or you’re simply trying to lose weight without feeling deprived — you’re not alone.

That’s why I created a free snack guide just for you! Inside, you’ll discover nourishing snack options you can enjoy anytime you’re hungry — without compromising your wellness goals.

Download your FREE guide today and take the guesswork out of snacking smart! Get it here:
www.welllnessinspired.shop/page

❤️ 🥒

Why You Should Exercise (Even When You’re Busy)
Your heart depends on it. 🩺Exercise isn’t just about weight loss.
It can...
06/06/2025

Why You Should Exercise (Even When You’re Busy)

Your heart depends on it. 🩺

Exercise isn’t just about weight loss.
It can help lower your blood pressure, strengthen your heart, improve mood, and boost your energy.

It’s you showing up—for your health, your future, your peace.

A 10-minute walk.
A stretch break between meetings.
Dancing in your kitchen.

It all counts.
It all helps.
It all heals.

Your heart is worth the movement.
Use the link in bio to get the Blood Pressure Checklist.

HeartyNFit Journal is your guide to planning and enjoying satisfying, heart-smart meals without restrictive diets.Antici...
05/29/2025

HeartyNFit Journal is your guide to planning and enjoying satisfying, heart-smart meals without restrictive diets.
Anticipate!





How Burnout Affects Your Heart (And What to Do About It). Burnout is not just about exhaustion? It’s more than that. It...
05/29/2025

How Burnout Affects Your Heart (And What to Do About It).

Burnout is not just about exhaustion? It’s more than that.

It isn’t just a mental or emotional drain—it takes a serious toll on your heart.

The Hidden Dangers of Burnout:

Chronic stress raises blood pressure, increasing heart disease risk

Burnout leads to higher cortisol levels, causing inflammation in the body

Fatigue & overwhelm often result in poor diet and inactivity, worsening heart health

What Can You Do?
Set Boundaries – Long hours don’t equal productivity.

Prioritize Heart-Healthy Nutrition – Fuel your body, not just your tasks. The healthy food choices you make help nourish your body.

Exercise Daily – Even short walks can reduce stress hormones. Create time out of your busy schedules for exercise.

Sleep & Recover – Your heart needs rest just as much as your mind.

Have you ever felt burnout affecting your health? How did you overcome it?


Address

Washington D.C., DC

Opening Hours

Monday 10am - 3pm
Tuesday 10am - 3pm
Wednesday 10am - 5pm
Thursday 10am - 3pm
Friday 10am - 5pm

Telephone

+12026434648

Website

http://www.wellnessinspired.shop/page, http://heartynfit.com/bundle

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Helping moms and professionals live a healthy lifestyle and letting them know that healthy eating and fitness is a lifestyle; it should not be boring!