7B Health & Wellness

01/06/2026

If you’re trying to reduce or remove sugar...

But you’ve hit a wall with trying to understand how to make small tweaks and not feel like you are starving —
You might not be getting the right “information” you need to support your body.

Because food isn’t just fuel…

It’s INFORMATION!

Every bite sends a signal to your body.

→ “Store fat” or “burn fat”
→ “Calm the system” or “trigger inflammation”
→ “Crave more” or “feel satisfied”

And when that message is coming from protein bars, skipping meals, or random snacks all day...

The signal gets scrambled.

You don’t have to eat perfectly.

But you do need to be intentional about what you’re telling your body — because it’s always listening.

📌 Want more real-life strategies to help you remove and reduce sugar?

Follow me for habits that actually work in real life.

01/04/2026

We love to talk about workouts.

Supplements.

Meal plans.

Macros.

And even sleep… BUT most people still treat it like an afterthought!

Here’s what actually happens when you’re sleep-deprived:

👎 You crave more sugar
👎 Inflammation goes up
👎 Recovery drops
👎 Cortisol spikes
👎 And you feel like a zombie the next day

If your routine’s all over the place right now — start with sleep.

Everything else gets easier when you do.

📌 Want more real-life strategies to help you feel better and stay consistent? Follow me for habits that actually work in real life.

01/01/2026

12/31/2025

I’m not about to tell you to give up Casseroles for the winter…

But if you want to feel good AND enjoy your favorite foods, a few smart swaps can make a GIANT difference (without sucking out all the fun).

👉 Try one or two of these this week and see how you feel.

Follow for more real-life ways to reduce or remove sugar from your diet.

12/29/2025

Ever finish a meal and still feel hungry?

Like… you should be full, but you’re already thinking about what to eat next?

Well there’s actually a good reason this is happening…

It’s because some foods literally throw off the hormones that tell your brain “I’m full.”

So yes — you can eat an ENTIRE meal and still feel hungry afterwards.

If that sounds like you, this post explains what’s going on (and what to do instead).

👉 Follow for more real-life tips that actually help you feel good in your body without tracking every bite.

12/28/2025

A farmer walks out to his field, ready to harvest his crops…

But there’s nothing there.

No growth. No progress. Just dirt.

Then he remembers...

He barely planted any seeds. And didn’t water the ones he did.

We do this all the time when removing sugar from our diet

We want the results… but we skip the part where the habits get built.

Or we show up here and there —
and expect results that require showing up every day.

It doesn’t work like that.

We’re in “planting season” right now — so keep going!

This is where the change ACTUALLY happens.

📌 Needed to hear this today? Follow me for real strategies that help you make small tweaks to your daily routine to see results.

12/27/2025

👉 Working on reducing and removing sugar?

These are the check-ins I walk my clients through when things feel off — and they make a bigger impact than you'd think.

Follow for more real-life tools that actually fit your schedule.

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.