7B Health & Wellness

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!

10/18/2026

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.

💬 Save this post to try later
💪 Follow me for more support and motivation to keep your health and fitness on track
📸 Tag me when you make it. I’d love to see your spin!

10/13/2026

If you’re an individual trying to balance your hormones, beat fatigue, and feel better in your body
… your kitchen could be secretly sabotaging your progress.

Even healthy-looking foods can sneak in ingredients that raise stress hormones, interfere with hunger cues, and drain your energy.

Here are 4 common offenders to check for:
1️⃣ Refined seed oils like soybean & canola
2️⃣ Added sugars in protein bars, sauces, yogurt and even 'healthy' cereals
3️⃣ Ultra-processed 'diet' foods with artificial sweeteners
4️⃣ Plastics, receipts, and nonstick pans that contain hormone-disrupting chemicals

Small changes matter… and they add up fast!

DM me the word “𝗛𝗔𝗣𝗣𝗬” and I’ll send you my quick-start hormone support checklist to help you take control of your results from the inside out.

📌 Save this post to check your pantry later.
👉 Share it with someone who’s making healthy changes, too.

10/10/2026

Ever wonder how your cardio fitness stacks up, even if it’s just against your own baseline?

This 3-minute step test is a simple, at-home method to measure it.

Here’s how to do the test:

🦵 Grab a 12-inch (30.5 cm) step, bench, or sturdy box
🥁 Set a metronome app to "96 beats per minute"
⏱ Step to the beat for 3 minutes
→ Up with your right foot, then up with your left
→ Down with your right, then down with your left
🔁 Switch lead legs at the halfway point (90 seconds)

When time’s up, sit down immediately and:
✅ If you’re counting manually, start counting your heart rate at a pulse point for exactly 1 minute
✅ If you’re using a heart rate monitor, record your heart rate at exactly one minute after sitting down.

Then check the chart in this post to see where you land.

The lower your heart rate after exercise, the stronger your recovery response, and that’s a great sign of cardiovascular fitness.

Want to support your workouts by reducing inflammation in your body?

📥 DM me the word “READY” and I’ll describe my private coaching program.

💾 Save this post to "retest each month and track your progress over time"

👯♀️ Tag a friend and "make it a mini challenge together"

10/08/2026

One of the most common things I hear from clients (especially people over 50 who are battling hormonal swings) sounds like this:
“I know being active would help me sleep better, but I’m too tired.”

It’s so frustrating.

You’re tired, so you’re less active, and then you don’t sleep well because you haven’t actually DONE much physically during the day to feel tired!

And around it goes.

If this sounds familiar, try this:
✅ A 10-minute walk after lunch and dinner. Not only does this give you a burst of energy it also helps to lower your glucose spike after eating.
✅ Light stretching in the evening or yoga
✅ Strength workouts that don’t leave you wrecked the next day. Don't have time for the gym then do strength training at home without weights. Check this lady out. She has non-weight and weight routines and does a good job of walking you through the exercises. ArielYu_Fit on you tube

https://www.youtube.com/

That’s how you break the cycle.

📥 Want more specifics? DM me "READY" if you’re ready to reset your energy without burning yourself out.

10/06/2026

If you're a high-achieving individual who's constantly running on fumes... this is for you.

First: Your body needs cortisol and other stress hormones… but in the right amounts.

They help you wake up with energy, focus throughout the day, and support fat metabolism…

But when those levels stay high ALL day from too much stress, not enough sleep, or skipping meals, it can lead to fatigue, anxiety, cravings, and poor sleep.

These 3 habits help you take back control:
✅ Eat a balanced breakfast within 60 minutes of waking up
✅ Get natural light in your eyes within the first hour
✅ Take some breaks to breathe and relax

You might not be able to control everything that happens during your day,
but your daily habits have a powerful impact on your hormones.

Want my full Healthy Hormone Checklist, which outlines some of the top hormones in your body and what you can do to keep them in check?

DM me the word “𝗛𝗔𝗣𝗣𝗬” and I’ll send it over!