Mary Boguhn Wellness

Mary Boguhn Wellness Supporting women who are ready to feel better in their bodies, boost their confidence, and create lasting results through realistic and supportive strategies.

The Healthy Fit Mama - To share my passion and knowledge of nutrition and fitness and to help others adopt a healthy lifestyle. I believe overall health includes taking care of yourself physically, nutritionally and emotionally. By working toward these health goals one day at a time, you can become the best you.

Happy Sunday! 😊A little reminder for today: we may not be able to add more hours to our lives, but we can be more intent...
08/30/2026

Happy Sunday! 😊

A little reminder for today: we may not be able to add more hours to our lives, but we can be more intentional with the hours we already have.

More time for the people we love.
More attention to the moments that matter.

Wishing you a peaceful Sunday and a beautiful week ahead. 💜

✨ Transformation Tuesday ✨This is Shea. 💗She went from 204 pounds to 137 and has kept the weight off. That is 66 pounds ...
08/25/2026

✨ Transformation Tuesday ✨

This is Shea. 💗
She went from 204 pounds to 137 and has kept the weight off. That is 66 pounds GONE!

But when she talks about her transformation, she will tell you the hardest part was never actually losing the weight.

“I don’t miss…
✨ The food noise that never seemed to shut up.
✨ The inflammation that made my body ache.
✨ The constant obsession with my next meal.
✨ Feeling like food was in control instead of me.

The photo on the left reminds me of someone who was surviving and avoided mirrors

The photo on the right? That’s someone who’s living.

This journey was never just about the number on the scale. It was about getting my life back. My energy. My confidence. My smile.

If you’re struggling with food noise or feel like you’re constantly fighting your own body… please know you are not lacking willpower. Sometimes you just need the right tools and the right support.

I’m over 64 pounds down, and I wouldn’t trade this freedom for anything. ”

If Shea’s story sounds a little like yours and you are tired of feeling like you are constantly fighting your own body, drop INFO below or send me a DM. I would be happy to share what helped her get started. 💗

Spicy Honey-Brushed Chicken Thighs✔ Like ✔ “Share” ✔ Tag ✔ Comment ✔Follow Ingredients2 tsp garlic powder2 tsp chili...
08/24/2026

Spicy Honey-Brushed Chicken Thighs

✔ Like ✔ “Share” ✔ Tag ✔ Comment ✔Follow

Ingredients
2 tsp garlic powder
2 tsp chili powder
1 tsp salt
1 tsp ground cumin
1 tsp paprika
1/2 tsp ground red pepper
8 skinless, boneless chicken thighs
Cooking spray
6 Tbps honey
2 tsp apple cider vinegar

Instructions:

Preheat the grill to medium-high heat, about 400°F. Clean and lightly oil the grates.

Combine the garlic powder, chili powder, salt, cumin, paprika, and ground red pepper. Toss the chicken thighs in the seasoning until evenly coated.

Grill over direct heat with the lid closed for approximately 5–7 minutes per side.

Mix the honey and cider vinegar. During the final 2–3 minutes, brush the chicken with some of the glaze.

Flip, brush the other side, and grill for another 1–2 minutes, watching closely because honey can burn quickly.

Remove when the thickest part reaches an internal temperature of 165°F. Let the chicken rest for about 5 minutes before serving.

I used to have a whole lineup of supplements taking over my counter.Protein. Collagen. Fiber. Probiotics. Digestive enzy...
08/17/2026

I used to have a whole lineup of supplements taking over my counter.

Protein. Collagen. Fiber. Probiotics. Digestive enzymes. Vitamins and minerals. All separate, all adding another step to my day.

But when a routine feels complicated, it’s much harder to stay consistent.

That’s why this vanilla shake has become one of my favorite daily swaps.

One shake gives me 29g of protein, plus collagen, fiber, probiotics, digestive enzymes, vitamins and minerals, all in one convenient drink.

It tastes delicious, saves me time and helps me check several important boxes without reaching for a counter full of separate products.

Whether you’re on a GIp journey or simply trying to support your body through midlife and healthy aging, consistency matters. And simple routines are easier to repeat.

Curious about what’s inside?

Comment SHAKE and I’ll send you the details. 💜

Sweet & Spicy Chicken Perfect to make for the family or to meal prep for the week!Ingredients:6 bone-in chicken thighs2 ...
08/17/2026

Sweet & Spicy Chicken

Perfect to make for the family or to meal prep for the week!

Ingredients:
6 bone-in chicken thighs
2 Tbp olive oil
1/2 lemon juiced
3 cloves garlic, minced
1 Tbsp brown sugar
1 tsp dried oregano
1 tsp sweet paprika
1/4 tsp red pepper
1/4 tsp salt

Instructions:

Mix olive oil, lemon juice, garlic, brown sugar, dried oregano, sweet paprika, cayenne pepper, and salt, and blend.

Add the chicken to a bowl and cover with the marinade. Refrigerate for at least 10 minutes or overnight.

Grease a grill pan or preheat a charcoal grill to medium. Once hot, add the chicken and cook for 12 minutes, turning regularly, until it reaches an internal temperature of 165F.

08/05/2026

I’ll admit it… I dismissed pept!des before I ever took the time to understand them.

I assumed they were just another passing wellness trend.

Then curiosity got the best of me, so I started learning and asking questions.

That’s when my perspective changed.

You don’t have to try every new thing you hear about, but you do deserve to understand your options, especially when it comes to your health.

Education helps us have better conversations, ask better questions, and advocate for ourselves.

Stay curious. It might change your mind, too. ❤️



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perimenopause | menopause | women over 40 | women over 50 | midlife | hormone health | micro dosing | inflammation | insulin resistance | wellness

08/04/2026

For so many women in perimenopause and menopause, it feels like they did everything they were told to do… and their bodies still changed.

Eat less.
Exercise more.
Avoid fat.
Stay under 1,200 calories.
Just have more willpower.

For years, many of us believed those were the answers.

Then our 40s and 50s arrived, and suddenly what used to work… didn’t.

As a nurse and women’s wellness coach, I’ve watched so many women blame themselves when the truth is that midlife brings real hormonal and metabolic changes that many of us were never taught about.

Declining estrogen, changes in insulin sensitivity, inflammation, muscle loss, sleep disruption… these can all affect how you feel and how your body responds. Yet so many women are still trying to follow advice that wasn’t designed with midlife in mind.

I’ll be honest… I used to believe the same things.

I wasn’t intentionally giving bad advice. I simply didn’t know what I didn’t know.

The more I learned about hormones, metabolism, inflammation, and healthy aging, the more I realized there are additional tools that may help some women, including lifestyle changes, hormone therapy for appropriate candidates, GIp medications, and peptides under the guidance of qualified healthcare providers.

That knowledge completely changed the conversations I have with women today.

My goal isn’t to convince anyone that there’s only one path.

It’s to help women understand their options so they can have informed conversations with their own healthcare providers and stop believing they’re failing when their bodies are simply changing.

If you’re wondering where to start, comment QUIZ and I’ll send you my free wellness quiz. It helps identify where you are in your journey and offers a personalized starting point to explore with your provider.



perimenopause | menopause | women over 40 | women over 50 | midlife | hormone health | micro dosing | inflammation | insulin resistance | wellness

Protein isn't just for building muscle... it's one of the best things you can prioritize in midlife.As our hormones chan...
08/03/2026

Protein isn't just for building muscle... it's one of the best things you can prioritize in midlife.

As our hormones change, getting enough protein can help support muscle, keep you satisfied between meals, and support a healthy metabolism.

These Air Fryer Chicken Thighs are an easy, delicious way to add more protein to your day. Simple, family-friendly, and perfect for busy weeknights!

What's your favorite high-protein meal? 🍗👇

Air Fryer Chicken Thighs

Ingredients:
* 5-6 boneless skinless chicken thighs patted dry; see notes
* 1 tsp garlic powder
* 1 tsp smoked paprika
* 1/2 tsp oregano
* 1/2 tsp salt
* 1/4 tsp black pepper

Instructions:

Pat chicken thighs dry with a paper towel, then transfer to a bowl.
Combine all the seasonings together in a bowl, then pour them into the bowl with the chicken and use your hands to coat the chicken with the spices.

Preheat your air fryer to 380°. Then, place chicken smooth side down into the air fryer, spray with nonstick spray/olive oil spray, and cook at 380° for 12 minutes. NOTE: every air fryer is different, so cook times may vary.

Once the air fryer beeps, use kitchen tongs to flip the chicken over, and cook for an additional 6-8 minutes on the second side, or until chicken is cooked through.

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