What are the opening hours?

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

7B Health & Wellness

Home
United States
Sandpoint, ID
7B Health & Wellness

I also enjoy empowering people to reach their health goals by focusing on nutrition and physical act
(1)

I focus on therapeutic massage that is customized to the clients needs. Weather its relaxing or working on a specific are to increase range of motion or decrease pain. Sessions are by appointment only and can be 60, 75 & 90 minutes.

10/22/2025

At first, burnout can feel like you need a little more sleep… maybe a day off.

If you don’t pay attention to the signs, you might find yourself snapping at small things, struggling to focus, and running on fumes no matter what you do.

If that sounds familiar, it’s time to check in.

The sooner you recognize the signs, the easier they are to fix.

Drop a 🔥 in the comments if this hits home, and let me know which one of these do you need to work on? 👇

10/19/2025

Picture this: it’s six months from now…

You wake up feeling like a whole new person. You’re not dragging yourself out of bed or chugging coffee just to survive the morning. You’re crushing (and even looking forward to!) your workouts.

Your energy is steady all day long—no crashes in the afternoon. Your nutrition is dialed in and you’re fueling your body in a way that supports your goals—not just whatever is easy or convenient.
Now, ask yourself—what did that version of you do TODAY to get there?

Because the future isn’t random...

👉 It’s a product of the choices you make right now.

So let’s make it simple. Instead of waiting for the “right time” to get your energy back…

📌 What’s one small action you can take TODAY that your future self will thank you for?

Drop it in the comments—I want to hear it. 👇

10/18/2025

Feeling energized shouldn’t be this hard for us on a daily basis—so why is it? 🤔

It’s because most people rely on temporary fixes instead of PROVEN methods…

That’s why I created this FREE Energy Boosting Cheat Sheet!
Inside, you’ll learn:

🔥 The #1 mistake most people make when trying to feel more energized
🔥 7 proven tips to boost energy naturally
🔥 How to feel better, move better, and live better

This isn’t your typical "drink more water" advice—these 7 methods will change how you feel every single day.

Skip the crash & burn—let’s help you fix energy at its source. 🔥

Click the link below to grab your FREE copy and start feeling like YOU again.

https://storage.googleapis.com/msgsndr/CCNEUnBSGAfRY1zPGpqn/media/68dc0612380f78604ee1f343.pdf

10/16/2025

You know that feeling when you finally get a moment to relax… but you can’t?
It’s almost like you’ve got a lot of nervous or anxious energy.

A lot of us are stuck in “go mode” all the time—even when we don’t want to be.
And the crazy part? Most of us don’t even realize it’s happening.

So, let’s break it down: why does this happen—and more importantly, how do you actually switch into rest mode (without forcing yourself to “just relax”)?

First off, your body has two main settings:
1️⃣”Go Mode” (fight-or-flight): This is your body’s stress response. It’s great when you’re running from a lion. Not so great when it’s triggered by emails, deadlines, and your to-do list.
2️⃣Rest Mode (recovery & repair): This is where deep rest happens. It’s how your body heals, digests, balances hormones, and restores energy. And if you’re stuck in “Go Mode”, getting here feels impossible.

That’s why you can feel exhausted, but still restless. Your brain wants to shut down, but your nervous system is still running in the background like a browser with 50 tabs open. And if you’ve ever been told to “just relax,” you already know that’s not how it works…

How to switch into “recovery mode" (without fighting it):
✅ 4-4-8 → Try this: Inhale for 4 seconds, hold for 4, and exhale for 8. The long exhale is the key—it signals to your nervous system that it’s okay to slow down. Do this 3-5 times, and you should feel the difference almost immediately.
✅ Move → Moving your body—even just a quick stretch, walk, or dance break—helps clear out stuck energy, stress, and tension.
✅ Set an “off switch” → Ever notice how your brain won’t stop looping on random thoughts before bed? That’s a sign you’re still in go-mode. Try journaling, brain-dumping, or putting your phone away 30-60 minutes before bed to help your mind slow down.

Most people know they’re stressed… But what they don’t realize is how much it affects their 𝘦𝘯𝘦𝘳𝘨𝘺, 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮, 𝘥𝘪𝘨𝘦𝘴𝘵𝘪𝘰𝘯, and 𝘦𝘷𝘦𝘯 𝘵𝘩𝘦𝘪𝘳 𝘸𝘦𝘪𝘨𝘩𝘵.

When your body stays in stress mode 24/7, cortisol (your stress hormone) stays high—making you crave sugar, store more fat, and feel totally drained.

10/14/2025

Still stuck following the “rules” that were never designed for real life—especially as a person who is juggling work and family?

❌ Be perfect.
❌ Do more.
❌ Push through.
❌ Chase the scale.

Time to break those.

My clients get results by doing the opposite—
and actually enjoying their life in the process.

Which rule are you ditching first?👇

If you need more help, my 1:1 program walks you through how to reduce sugar, make protein and healthy fat a priority, examine sleep and water intake in just 3 months.

DM me the word GAMEPLAN, and I’ll send you more details!

10/12/2025

Ever wonder why some people seem to have endless energy while others feel like they’re dragging no matter how much sleep they get?

It’s NOT just about sleep or caffeine (though, let’s be honest, those help).

It’s about momentum. 🔥

Because energy doesn’t just “show up”—it builds when YOU keep showing up.

👉 The more you fuel your body with real food instead of chasing sugar highs, the more energy you’ll have.
👉 The more you set boundaries with the things that drain you, the more energy you’ll protect.
👉 The more you persist, the more unstoppable you become.

If you feel tired all the time, it’s probably not just a sleep issue—it’s an energy management issue.

Where do you feel like your energy is leaking right now? Drop it below, and let’s troubleshoot. 👇

10/11/2025

If you’re crashing and wondering where all your energy went by 2 PM...

Make these.

Cookie Dough Energy Balls: makes 5

✔️ 2 Tbsp finely ground almond flour
✔️ 1 Tbsp finely ground coconut flour
✔️ 1 1/2 Tbsp granulated erythritol (allulose, monkfruit or swerve)
✔️ 2 Tbsp softened butter
✔️ 1 1/2 tbsp sugar-free chocolate chips
✔️ 1/2 tsp vanilla extract (sugar free if possible)

Mix until you get a smooth and chunk-free mass.
Optional: Place in the freezer for approx. 10-15 minutes for easier rolling of the balls.
Separate the mass into 4-5 equal parts and roll them in-between your hands.
Eat right away or store in the fridge.

No bake. Desk-friendly. Zero excuses.

These have saved me more times than I can count…

And yes, they’re actually delicious.

Want more snack ideas that keep your energy steady? Save this post and follow me.

10/09/2025

Tried everything & still exhausted?

Ever feel like you’re doing everything right—going to bed early, eating healthy, working out—but you’re still exhausted? You’re not alone.

Let’s run through a quick checklist:
✅ You’re Running on “Wired but Tired” Mode.
If you feel mentally alert but physically drained, that’s a sign your nervous system may be out of sync—maybe it’s too much caffeine, screen time, or late-night work.
👉Fix it: Cut off caffeine by 2 p.m., limit screen exposure before bed, and get sunlight early in the day to help regulate your body’s natural energy rhythms.

✅ Your nutrition isn’t supporting your energy needs.
Most people think “clean eating” = more energy. But if you’re undereating, skipping key nutrients, or missing out on enough carbs, protein, or healthy fats, your energy levels can dip—fast.
👉 If you are over 40, your body has different energy needs than it did in your 20s. Cutting carbs too low or skipping protein at breakfast could be the reason you’re dragging by 2 p.m.

✅ Your stress levels are secretly draining you.
Even if you don’t feel stressed, your body might be stuck in fight-or-flight mode. If you’re constantly going, checking your phone, and handling a million things, your nervous system never fully relaxes—which means your energy never fully recharges.
👉 Try this: Take a deep breath right now.
Seriously—inhale for 4 seconds, hold for 4 seconds, exhale for 6.

Did you do it? Do you feel any different? If you do…
That’s your nervous system shifting gears—something most people never give themselves time to do.

So instead of just focusing on more sleep, look at your whole energy equation—how you move, eat, recover, and manage stress.

Because when you really fix your energy, you don’t just feel better…
You actually start performing better, thinking clearer, and showing up stronger in every part of your life.

Try one of these shifts this week and let me know how it goes.

10/07/2025

If you’re feeling drained all of the time...

There’s a good chance you’re LEAKING energy.

Small tweaks = BIG energy gains.

👉 Which one do you need to work on first? Let me know in the comments!

📌 Save this post so you can refer back to it whenever you need an energy boost!

10/05/2025

“Slow progress” is rarely the problem…. Stopping is.

Ever feel like you’re not moving fast enough toward reducing your sugar intake?

You start out strong, but when you don’t see results right away, you start questioning:

👉 “Is this even working?”
👉 “Why is it taking so long?”
👉 “Maybe I need to try something else.”

EVERYONE feels this way… (even me!)

The people who succeed aren’t the ones who never struggled—they’re the ones who kept showing up.

Every small step adds up and helps you build the momentum you need to reach a balanced and happy digestive system. So…

🚶‍♀️ Take that 15-minute post-dinner walk.
🥗 Include more fiber-rich veggies in your meals.
💤 Aim for 7 hours of sleep tonight.

What’s ONE small step you’re committing to today? Drop it below! 👇

📌 If you need to hear this today, save this post and follow me for more tips to help you reduce sugar from your lifestyle.

10/04/2025

5-Minute Mobility Flow…

Ever wake up feeling like your body is stuck?

Stiff back, achy joints, and an overall ugh feeling?

Before you reach for that second (or third) cup of coffee, I’ve got something that’ll wake you up faster than caffeine… and actually last longer.

It’s a simple 5-minute mobility flow that gets your blood pumping, improves circulation, and boosts energy naturally—without the jitters or crashes.

Try this tomorrow morning (or right now if you need a quick reset!):

𝗧𝗛𝗘 𝟱-𝗠𝗜𝗡𝗨𝗧𝗘 𝗘𝗡𝗘𝗥𝗚𝗬-𝗕𝗢𝗢𝗦𝗧𝗜𝗡𝗚 𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬 𝗙𝗟𝗢𝗪
Set a timer for 5 minutes and cycle through these moves:
✅ Cat-Cow Stretch (30 sec) – Loosens up your spine & boosts circulation
✅ World’s Greatest Stretch (45 sec per side) – Opens up hips & upper body
✅ Downward Dog to High Plank (30 sec) – Wakes up your entire body
✅ Walking Hip Openers (20 sec each direction) – Lubricates tight hip joints
✅ Thread the Needle (30 sec per side) – Improves spinal mobility & posture
Bonus: If you sit a lot during the day, run through this again mid-afternoon—it’s a total energy reset!

I know mornings are chaotic, but trust me—taking just five minutes before the kids wake up can make a world of difference.

Your body wasn’t designed to stay stiff and hunched over all day.
When you get your blood moving first thing in the morning, you set the tone for better energy, more focus, and less tension throughout the day.

Try this tomorrow morning and let me know how you feel!
Make it an amazing day,

REFERENCES:
https://www.acefitness.org/resources/everyone/exercise-library/15/cat-cow
https://www.youtube.com/watch?v=L5VzL9ki6ZA
https://www.acefitness.org/resources/everyone/exercise-library/18/downward-facing-dog
https://www.youtube.com/watch?v=AObp9R9VhUI
https://www.youtube.com/watch?v=Ckg_1l1CiB8

10/01/2025

Feeling wiped out and can’t figure out why?

It’s probably not your macros.
It’s the constant pressure.

The overthinking.

The packed schedule with zero breathing room.

No wonder you’re tired.

What’s one thing you’re ready to drop? Tell me below 👇

Address

101 N Fourth Avenue Suite 106
Sandpoint, ID
83864

Opening Hours

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

Website

https://www.7bhealthwellness.com/

Alerts

Be the first to know and let us send you an email when 7B Health & Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic in Sandpoint?

My Story

I have been a licensed therapist since 2010 in the states of Idaho and Washington. I specialize in customizing massages based on the clients needs using deep tissue, myofascial, sports and swedish massage techniques. I also provide hot stone, and pregnancy massages. I enjoy focusing in on specific areas that might be causing you a problem. Sessions are by appointment only and can be 30, 60, 75 & 90 minutes. Saturday and Sunday by appointment only.