Simply Well Nutrition and Fitness Coaching

10/23/2025

Alright y'all. When I learned this next one, it blew my mind. And with the weekend approaching, I thought it would be a good time to share this.

I used to think that after a night out and a few too many drinks, the best thing I could do was to sweat it out because that would help get rid of all those toxins, right? WRONG!

Sweating ≠ Detoxing

Let’s clear this one up once and for all 👇

You don’t “sweat out toxins.”
Your sweat glands aren’t tiny janitors scrubbing out the bad stuff — that’s your liver and kidneys’ job (and they’re really good at it).

Sweating is simply how your body cools itself down. That’s it. You’re losing water, sodium, and a few trace minerals — not toxins.

So while hot yoga, saunas, and tough workouts can absolutely feel amazing (and have real benefits like better circulation, muscle recovery, and stress relief), it’s not because they’re “flushing out” anything.

You don’t need to “detox.”

You just need to hydrate, move, and take care of the systems already built for the job. Cheers! 💧💪

10/17/2025

Let’s talk protein — because it’s one of the most common struggles I see, especially in women over 40.

Everyone knows protein matters for fat loss, muscle tone, and maintaining results… but actually getting enough without blowing through your calories? That’s where most people get stuck.

If you track your food, you’ve probably seen it — you hit your calorie goal, but your protein is way under.

Here’s a simple way to fix that 👇

How much protein do you need?
A good starting point:
➡️ About 1 gram per pound of body weight. Ex: If you weigh 150, you should aim for 150g protein per day. If this seems like too much, start with 80-100g and slowly increase when you're ready.
➡️ roughly 40% of your calories should be from protein
(If you have a lot of weight to lose, use your goal weight instead of current weight.)

Easy swaps that add up:
🥚 Mix egg whites into your morning scramble
🥣 Choose Greek yogurt over regular
🍗 Go for leaner cuts of meat
🥤 Add a protein shake post-workout or between meals
🌾 Pick higher-protein carbs like quinoa, oatmeal, or beans

Consistency matters way more than perfection.
Try it for 2–4 weeks, pay attention to how you feel (energy, hunger, recovery), and tweak as you go.

If you want a little help hitting your number, I’ve got a macro cheat sheet that shows which foods give you the most protein per calorie — just comment “MACROS” and I’ll send it over 💪

P.S. Have questions about diet, exercise, or coaching? Just message me and I'll get back to you Monday! :)

09/25/2025

WHY IS EVERYONE SO OBSESSED WITH PROTEIN?!

Protein is essential—for muscle, metabolism, hormones, and hunger. Truly. If you're trying to lose weight but you're not eating enough LEAN protein, it will be very difficult. But somewhere along the way, it turned into a marketing buzzword instead of a meaningful nutrition tool.

Now we’ve got “protein” slapped on everything: cereal, cookies, even soda. These products sound functional, but most deliver fillers, sugar alcohols, and barely enough protein to make a difference.

👉 The real problem? They distract from what actually matters: most people (especially women) aren’t getting enough protein from the meals that count. As we age, move more, or go through new life stages, our needs go up—but awareness hasn’t kept pace. The result? Low energy, poor satiety, and gradual loss of lean muscle.

Here’s the truth:
✅ Protein isn’t a trend. It’s a tool.
✅ You don’t need gimmicky snacks—you need consistency and the right sources.
✅ The sweet spot is 25–35g of protein per meal.

That could look like:
-Eggs + Greek yogurt for breakfast
-Salmon, chicken, or lentils at lunch
-A clean protein powder if you need a boost

High-protein snacks on a label don’t move the needle. Real protein in real meals does.

The takeaway → You don’t need another “protein-packed” popcorn. You need enough protein where it matters most.

Here are 5 Quick Protein-Packed Snacks (without the added junk):
-Greek yogurt with berries – A great mix of protein + antioxidants.
-Hard-boiled eggs – Easy to prep ahead and toss in your bag.
-Cottage cheese with pineapple or cucumber slices – Sweet or savory depending on your mood.
-Turkey or chicken roll-ups – Wrap deli slices around a cheese stick or veggie for an easy bite.
-Protein shake – Blend protein powder with water, milk, or almond milk for a fast option anytime.

09/23/2025

Hey friends! Lately, I’ve seen a ton of hype online — “longevity stacks,” fancy supplements, anti-aging hacks… and clients keep asking me, what’s actually worth it?

So I’m starting a few quick posts to cut through the noise and give my take on what actually works.

First up: the buzzword “longevity.”
It’s everywhere on social media (yes, I’ve said it too 😅), but what does it really mean — and how do you actually get it?

What it means: Energy, independence, health that lasts. Not an age but the QUALITY of life we have as we get older.

Companies will try to see you everything from peptides you can’t pronounce, to $600/month “hacks,”.

Most of it = trend, hype, and subscriptions.

Here’s the truth: Longevity isn’t complicated. The biggest predictors of long-term health are:

Sleep quality 🛌
&
Blood sugar stability 🍽️

That's it.

Simple wins to help get you there: consistent meal and bed times, 30 min morning light, and a post-dinner walk.

No gimmicks. Evidence-backed. Free. ✅

Tell me in the comments if this was helpful and/or if you want more content like it!

09/18/2025

Finally got around to redoing the website and uploading the new pictures! Also, condensed and rewrote A LOT of the copy. Go check it out and let me know what you guys think!

Also, if you haven't heard about the fall special offer yet - shoot me a message! ;)

Being healthy doesn’t have to be overwhelming. At Simply Well, I help women feel strong, confident, and in control of their health—without the burnout of diets or quick fixes. Through customized workouts and realistic nutrition strategies, you’ll build sustainable habits that fit your lifestyl...

09/11/2025

🍂 FALL off track with your workouts??
Ready to FALL back into a routine? I got you!
I’m hosting a FREE 7-day challenge with quick 15–20 min workouts to help you reset, re-energize, and feel strong again. 💪

✨ Bonus: Share your sweaty selfies on IG for a chance to win prizes! ✨

Spots are limited — sign up today through: www.simplywellwithkell.com/sign-up

08/28/2025

✨ A year later, and she’s STILL at her goal weight. ✨

Here’s the truth: losing weight isn’t the hard part.
Keeping it off without yo-yo dieting, food guilt, or obsessing over the scale… that’s the real challenge.

This client, Kassie Cadman, didn’t just “go on a diet.” She learned how to fuel her body, balance her meals, and make healthy choices that actually fit her lifestyle. That’s why she’s celebrating one full year of maintaining her results—without restriction, without burnout, and without starting over every Monday.

👉 If you’ve ever hit a goal only to slide backwards… it’s not your willpower. You just don’t have the right plan in place. My nutrition coaching teaches you how to create lasting results, so a year from now you’ll still feel confident, strong, and in control.

📩 DM me “NUTRITION” and let’s talk about your goals.

08/27/2025

We’ve all been there—hitting that mid-afternoon wall and immediately thinking coffee #3 will fix it.

But here’s the thing: fatigue is often less about needing another hit of caffeine and more about your blood sugar rollercoaster. When you start your day with quick carbs (like sugary coffee drinks, pastries, or even “healthy” granola), your blood sugar spikes ⬆️ then crashes ⬇️—leaving you foggy, cranky, and exhausted.

Instead of pouring another cup, try:
👉 Pairing carbs with protein + healthy fats
👉 Eating balanced meals at regular times
👉 Staying hydrated (yes, dehydration makes you tired too)

Caffeine isn’t “bad”—but it can’t outdo blood sugar crashes. Manage your energy with food first, and coffee becomes optional instead of essential.

✨ Want help balancing your meals so you don’t need a caffeine IV? That’s literally what I coach my clients through—DM me “ENERGY” and let’s chat.

08/14/2025

You’re not broken. You’re just stuck in habits that aren’t serving your goals.

💡 Most women I work with are making at least one of these 5 mistakes… and once we fix them?
The results start to show up fast — more energy, better workouts, and a body they actually feel confident in.

If you’re tired of guessing and want a simple, realistic plan made for you,
📩 DM me “READY” and let’s get you moving forward.

#️⃣

07/30/2025

💉 Thinking about taking a GLP-1 for weight loss? Read this first 👇⁣
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Medications like Ozempic, Wegovy, and Mounjaro can be powerful tools — but they’re not magic. And they definitely come with downsides that don’t get talked about enough.⁣
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From side effects to cost, to what happens when you stop taking them... you deserve to know the full picture before deciding what’s right for your body.⁣
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✨ And to be clear — these meds absolutely do have a place.
GLP-1s were originally developed as diabetes drugs, and they can be life-changing for people with Type 2 diabetes or severe obesity under medical care.
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But when they’re used as a quick fix without lifestyle support or a clear medical need? That’s where problems often show up.⁣
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Swipe through to see 6 things to consider before hopping on the GLP-1 train 🚂⬇️⁣
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🧠 Want support with sustainable fat loss, balanced nutrition, and actually feeling good in your body — no meds required? Let’s chat.
⁣

07/15/2025

Kristy Hahn came to me wanting to gain muscle, tone up, and be able to "run a 10k with ease".

❌She didn’t drop a dramatic number on the scale…
💚She gained something even better:

💪 Strength she didn’t know she had
🏃‍♀️ Muscle that makes her feel powerful
🔥 Confidence to run a 10K without blinking

This transformation wasn’t about shrinking—it was about rising into her strongest, most capable self.

We trained for progress, not perfection.

This is what happens when we stop chasing quick fixes and start building something REAL.

This is what sustainable change looks like.
And I couldn’t be more proud 🤗

If you’re ready to feel this strong in your own skin, I’ve got space for you too💛
DM me or head to the link in my bio. You’re closer than you think 😉

05/29/2025

But where's the lie?? 🤷🏼‍♀️

20 year old me used to drink way too much to squeeze that all in before 8am (sometimes she wasn't even awake by then) 🤯

That girl would skip breakfast all together. Survived off energy drinks and carbs and didn't even know what a good source of protein was 🙈

I say all this to remind you that sometimes it can FEEL like we aren't doing all the right things and that we're not making any progress. When that happens I want you to take a step back and think about where you were 10-15 years ago and how things have changed.

I bet you'll be surprised and how much you've grown and how much more you know 🫶🏼

When you know better, you can do better. And you're just getting started 😉💪🏼