Lunch Made Simple – Like How You Eat!

[Lunch made simple!] Like how you eat! Simple, satisfying, sensible, enjoyable, tasty, and nourishing! Nutrition doesn’t have to be complicated! I use my own ‪#‎AMEN‬ protocol to navigate my daily nutritional goals. This photo includes a few of my go to staples for nutrition. Protein, veggies, fruits, and carbs. I adjust my carbs according to my activity level. Higher carbs, … Read More

4 Tips Everyone Should Use While Traveling!

While traveling, I utilize my #AMEN Protocol and I make do with what is available. I can wholeheartedly say, I can eat anywhere while traveling, and you can too.  Whether that’s McDonalds, a rest stop, or Panera – like I did the other day, I can make it work and here’s how: Always prioritize PROTEIN – protein with every meal, … Read More

How to shed that belly fat without killing yourself!

belly fat

A few belly fat facts: Many times, belly fat is linked to stress and high levels of cortisol. What is cortisol? Cortisol is a hormone made by the adrenal glands. Cortisol levels go up when the pituitary gland releases another hormone called adrenocorticotropic hormone (ACTH). Cortisol has many functions. It helps the body use sugar (glucose) and fat for energy (metabolism), and it helps the … Read More

It’s Workout Wednesday! Butt and Gut 🍑

Hey guys! Happy Wednesday! I put together a Keep It Simple Training Solutions workout today. Your gonna love it, I sure did. My butt and my abs were burning. Details below!   Today’s workout Wednesday is a Butt and Gut Workout! I love training glutes – hip thrusts and band work are my favorite for training the glutes. So, check … Read More

5 Reasons to Move that Butt – Is Sitting Really The New Smoking?

Hey ladies, I wanted to share my five reasons why we should be walking more and sitting less. So, I know y’all have heard – “Sitting is the new smoking.”  So, I’m getting up and walking and moving more. I’ve been sitting a bit more than usual- because I’m training less in person clients and doing more virtual training. That … Read More

Five Fitness Friday Favorites – Mobility Tools Demonstrations

Hey y’all Happy Friday!   Today’s #FFFF ( Five Fitness Friday Favorites) are demonstrations of last weeks FFFF mobility tools! To take a look back at last weeks tools, you can check that out here–> https://candacersmith.com/five-fitness-friday-favorites-mobility-edition/ Muscle Roller Stick Lacrosse Ball Rumble Roller Back Buddy Voodoo Floss Voodo Floss is a great mobility tool. This is basically a big rubber band … Read More

How to do a TRX Squat Row – Trainer Tip Tuesday!

    Hey guys! Happy Tuesday! I’m back with Trainer Tip Tuesday. Today’s Trainer Tip Tuesday is a TRX Combo Move – a TRX Squat Row. I love combo moves because when your short on time, you can get your best bang for your buck by pairing up a lower and upper body move. Combo moves are great to use … Read More

Five Fitness Friday Favorites: Mobility Edition

  Hey guys! Happy Friday! I’m back with my some Fitness Friday Favorites. This week I am reviewing some of my favorite mobility tools to work out those kinks and sore muscles.   Foam roller (Rumble Roller): The Rumble Roller, or any foam roller can be used for self myo-fascial release.  Basically, it helps roll out or massage tight areas … Read More

5 Fitness Friday Favorites – Battle Of The Protein Bars

Hey guys! I’m back with Five Fitness Friday Favorites – Battle of the Protein Bars! I love me a good protein bar! Like many, Quest is one of my favorite brands – particularly the Chocolate Chip Cookie Dough flavor followed by the Cookies and Creme one! Mmm good! This week, I want to review 5 different bands of bars for … Read More