Candace Thomas CPT, CNC
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Building sustainable habits for real people living real lives • Online coaching available
Motivation will get you started, dedication will carry you through!
But really though, protein is really most important if you're trying to build muscle or lose weight. If you're not doing either of those things, fiber is 10x more important.
Also, it is okay to enjoy some things not proteinified. A soda, for example, doesn't need to have protein in it. You can enjoy the real thing. It's okay.
If you’re speechless and scared right now, but you have to continue on like nothing is happening, you’re not alone. If you don’t have the time or the resources to help, the biggest thing we can do is to just keep talking about it.
They will try to change the narrative. They will try to sweep it under the rug. Let them know that we know and we will remember what actually happened.
What to do after a weekend or week or month or however long of overeating? Easy. Move on. Forgive yourself and just do better.
1. Life is messy and nothing happens in a vacuum, so you have to learn how to keep good habits during difficult times because that’s when it’s most important.
2. Your tastes and preferences will change, and that will make it easier.
3. Saying no to things that don’t benefit your future you also gets easier. And on that note, you don’t have to explain yourself when declining something. You can just say no.
4. Motivations can change as your life changes. I started out wanting to be a healthier mom for my kids, now I’m interested in seeing what my body can do.
5. This one is still hard for me: your goal will change, and you have to be open to that change. Sometimes it will change because you’ve reached a place where you’re happy. Other times it will change because your original goal was too drastic. And sometimes a goal can change because you’ve reached it and you’re ready to do something different. Regardless, it looks different for everyone and you have to be open minded.
01/18/2026
Hi there! I am a certified personal trainer and nutrition coach and I’m looking to start my online coaching business with a free pilot program. I’m looking for 3-5 people for my 3-month training program (Feb 1-May 1), completely free in exchange for your testimonial and/or progress pictures(though the latter are optional if you’re uncomfortable with it).
What I’m offering:
Nutrition Guidance
Habit/Behavior Shaping
Personalized Training Plan
Weekly Check-ins (30 mins via text)
1 hr video or phone call a month to discuss progress
What I’m not offering:
Miracle/Extreme Weight Loss Regimes (anything over 2lbs/wk is considered unsafe)
In-person training
24/7 access or immediate responses
Medical or mental health treatment
Rigid Meal plans or crash diets
If this is something you’d be interested in trying, please fill out the form at the url below to see if we’d be a good fit. And if you have any questions about this program, please feel free to DM me. Looking forward to working with you!
Program Pilot Questionnaire Please click the link to complete this form.
Remember that failure is a regular part of life and perfection is just something people use to try to sell you something.
01/08/2026
As we head into the weekend I want you to think about the tortoise and the hare. Slow and steady gives you time to learn the habits you’ll need that will benefit you long term.
And if you’ve got plans and a life to live this weekend, do exactly that, and maybe slow down further. Pick one habit to stick to — hydration, exercise, or calorie deficit — pick the rest back up in the between time or when you’re ready to get back to normal.
Do the thing.
Don’t twiddle your time away waiting for perfect conditions that will never happen.
Start messy. Start scared. Start uncertain. Start without being sure of the outcome.
Just start.
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