7B Health & Wellness

10/29/2026

𝗣𝗮𝗿𝗺𝗲𝘀𝗮𝗻 𝗖𝗿𝘂𝘀𝘁𝗲𝗱 𝗣𝗮𝘁𝘁𝘆 𝗣𝗮𝗻 𝗦𝗾𝘂𝗮𝘀𝗵
1 1/2 pounds Patty Pan squash
3/4 cup Parmesan cheese
1/2 cup Ground Pork Rinds
3 tablespoons Olive oil
1 teaspoon Garlic powder
1 teaspoon Italian seasoning
3/4 teaspoon Kosher salt
1/2 teaspoon Black pepper
2 tablespoons Parsley
1 teaspoon Lemon zest

Directions
1) Make sure Patty Pan Squash are small so skin is soft and wash.
2) Place the rounds in a bowl with olive oil, garlic powder, and herbs.
3) Roll in pork rinds and Parmesan cheese.
4) Place on a sheet pan and top with any leftover pork rinds and cheese.
5) Bake at 350 for 30 minutes or till soft.
6) Top with Parsley and lemon zest after cooking.

10/27/2026

If you’re constaintly wondering why you can’t seem to stay consistent anymore...

It might be how your brain is wired right now… (not a discipline issue)

When your brain gets constant positive feedback from things like scrolling, processed snacks, or multitasking… the things that really matter can feel harder to get excited about.

That can look like:
😩 Low motivation or drive to follow through
📱 Reaching for your phone before your feet hit the floor
🍫 Craving sugar, caffeine, or constant input just to feel "on"
🌀 Starting and stopping because nothing feels good for long

Here’s how you fix it:
Start rewiring how your brain earns its “dopamine boosts.”

✅ Order a Brick from Amazon. This device blocks apps of your choosing for a specified time of your choice. Allowing you to improve focus and reduce screen time.
✅ Do meaningful tasks before activities that give you quick pleasure or distraction
✅ Focus on single-tasking instead of multitasking
✅ Track and celebrate when you take healthy actions like completing a workout or eating a whole-foods-based meal

Sometimes all it takes is a proven roadmap that tells you what to do and when to do it.

10/25/2026

10/24/2026

Scientists have identified more than 50 hormones in your body…

They’re the "multitaskers" behind your focus, your hunger, and even how well you recover from your workouts.

When your hormones are optimized, everything gets easier…

But when they aren’t…

You’re left dealing with constant cravings, restless nights, and that stubborn belly fat that won't seem to budge.

That’s why I made this quick healthy hormone cheat-sheet just for individuals over 50.

Inside you’ll find:
✅Cortisol: How to calm the "stress hormone" in 2 minutes.
✅Ghrelin & Leptin: The secret to regulating hunger and ending overeating.
✅Actionable Tips: Real-life strategies like light exposure and protein pairing

Want a copy? Click below and I’ll send it your way. 👉
https://go.7bhealthandwellness.com/access-happy-hormones-3678

10/22/2026

Want to know one of my biggest struggles as a coach?

Getting clients to realize that decreasing cardio and moving to strength training and walking is better for the body.

Not just in your results. But also in your motivation.

If you’re a over 50 doing all the workouts but not seeing the results as expected, this one’s especially for you.

Not that long ago, the message was: Go hard every day with HIITs, boot camps, and fasted cardio. Basically, more is better!

But here’s the truth:
The real secret isn’t “owning” every workout. It’s knowing when to push AND when to back off.

Here’s a balanced training recipe to start with:

✅ Strength training 2–3x per week
✅ Daily walks or low-intensity movement best if after a meal.
✅ Saving high-intensity workouts for when your body feels ready (1–2x a week)
✅ Prioritizing recovery just as much as training as this is where all the growth happens

The result?

Better energy, better sleep, better results… without burning out your hormones in the process.

Want more? DM me "READY" if you want to hear about my private coaching program.

10/21/2026

Not only is this month Breast Cancer Awareness, it is also Mental Health
Awareness.

Please take time to make your Mental Health a priority. It may look like establishing healthy boundaries, saying no, uninstalling app's on your phone and letting go of what other people do or think.

At first as you start to implement these you may feel very uncomfortable and friendships may go by the way side or you may create some new ones.

But always come back to how you feel based on mental clarity, energy, mood and time with individuals that feed your energy rather than taking it and leaving you feeling drained.

10/20/2026

Your hormones may need a different approach right now if you’re over 50.

Here’s a simple, realistic weekly workout structure that supports your hormones and long-term results:

✅ 2–3 strength training sessions
✅ 1 high-intensity/cardio session, only if you’re rested and recovered
✅ Daily walking, stretching, or mobility work to support recovery and reduce stress

The goal: Challenge your body, but give it time to recover. That’s when real progress happens.

📥 DM me if you’re ready for a program that helps support your workouts by making small changes to what your eat. DM me the word “READY” and I’ll get you the details ASAP!

10/17/2026

[𝗬𝗢𝗨𝗥 𝗘𝗗𝗜𝗧𝗦 𝗡𝗘𝗘𝗗𝗘𝗗]
There was this window in my home with a little smudge right at eye level.

Every time I walked past it, it annoyed me. But I kept on walking past it… for weeks!

I don’t know what I was waiting for. Maybe for it to magically disappear? 🙃

And then one day I remembered something I already knew:
No one else was going to clean that window.

So I grabbed the cleaner, took about 3 seconds to wipe it away, and it was gone. Problem solved!

It made me think how often we do this with [what you coach – ex. "our health and fitness"] too.

We notice the signs:
→ [struggle – ex. "Low energy"]
→ [struggle – ex. "Clothes feeling tighter and more uncomfortable"]
→ [struggle – ex. "Mood swings and brain fog"]
→ [struggle – ex. "Feeling out of breath after climbing a flight of stairs"]

And we keep waiting for something to change.

But nothing (and no one) is going to magically fix it for us.

It’s up to us.

The good news? We can take control over our actions, and that means you can start TODAY.

Because the longer you wait, the harder it gets.

📥 Ready to take that first step? DM me the word [word – ex. ‘READY”] and I’ll send you the details about [program deliverable – ex. "my step-by-step program that helps women over 40 take control of their hormones and habits"].

Once you get started, you might wonder why you waited so long!

10/15/2026

If you struggle with ideas for dinner then, this is for you...

✔️ 24g protein per burger
✔️ Healthy fats for brain & hormone health
✔️ Ready in 15 minutes
✔️ Easy to batch prep

𝗘𝗮𝘀𝘆 𝗢𝗺𝗲𝗴𝗮-𝟯 𝗦𝗮𝗹𝗺𝗼𝗻 𝗕𝘂𝗿𝗴𝗲𝗿𝘀
(Makes 4 burgers)
1 can (14–15 oz / 400 g) wild-caught salmon, drained & flaked
2 large eggs
½ cup (50 g) almond flour or flour of choice
¼ cup (40 g) finely chopped onion
2 tbsp (30 g) Dijon mustard
1 tbsp (15 ml) olive oil or avocado oil
Juice of ½ lemon (about 1 tbsp / 15 ml)
1 tbsp (4 g) chopped parsley or dill (optional)
Pinch of salt & pepper

Start by mixing all the ingredients in a bowl. Form the mixture into 4 patties and chill in the fridge for at least 5-10 minutes.

Heat the olive oil in a skillet over medium heat. Cook the burgers 4-5 minutes per side, until golden brown.

Serve on a lettuce wrap, or over greens with a squeeze of lemon. Yum!

Nutrition info per burger: Calories, 240; Fat, 13 g; Carbs, 6 g; Fiber, 1 g; Protein, 24 g.

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