It’s me! Amber! Nutrition that “Fit”s your life “Well” is one of my areas of expertise. As a Nutrition Specialist, I combine my knowledge with practicality. And let’s be practical! Sometimes we just have a sweet tooth! These are the easiest and most delicious to satisfy your sweet tooth! Here’s the recipe. You can eat it to contribute to your “Eat”ing “Well” efforts as there is absolutely no added sugar! Such a wonderful nutritious snack that sure does seem like an Indulgence

The truth is, being healthy isn’t so complicated. It boils down to a few simple standards that then other healthy habits begin to flow out of automatically. And I’ll just start by saying that following the same “Diet” that your mom, aunt, best friend or whomever, had “success” with, is NOT a healthy woman habit. In fact, most popular fad diets encourage unhealthy behaviors that will almost ALWAYS backfire in the end. So take to heart these following habits and if you aren’t a

Controlling what goes on inside your head is just as essential to getting your strongest, leanest, healthiest body as proper nutrition and exercising. In fact, it is EVEN MORE important! I’m going to give you the tools you need to recognize your emotional triggers and get a handle on your emotional eating to finally end it’s toll on your body! Achieving our most desired figure is more about changing your mindset and ditching the emotional clutter than anything else. We must n

I think there is a misunderstanding in regard to having the health and fitness you want, while also enjoying yourself. I think many people have resolved to just “enjoy life” and give up on having the body they want. We definitely see food as entertainment and fun, and assume that we cannot have both. It is assumed that if you must implement discipline, that discipline is no fun and what is the point in having the body you want, if you can’t also enjoy your life. I promise you

Hey! It’s me, Amber Dabney Smith, your Coach and Hope Dealer. I own this site and write Fitness³, but am being my own Guest Writer for Soul Food for this post. It is definitely cuisine for your heart as I expose my heart in regard to my Protector. And ya know something?? He’s yours too. I am sure you have heard God referred to as Heavenly Father. I think that if everyone had a full understanding of this, so many wouldn’t get so uncomfortable at the thought of entering in to a

Hey! It’s me, Amber Dabney Smith, your Coach and Hope Dealer. I own this site and write Fitness³, but am being my own Guest Writer for Soul Food for this post. It is definitely cuisine for your heart as I expose my heart in regard to my Protector. And ya know something?? He’s yours too. I am sure you have heard God referred to as Heavenly Father. I think that if everyone had a full understanding of this, so many wouldn’t get so uncomfortable at the thought of entering in to a

Why should you give yourself grace? Your own opinion of yourself can lead to stress and unhappiness. Feeling that you are less than others, and that you constantly fail to measure up, can actually cause you anxiety, depression and anger. In our competitive society it’s easy to feel that your self-worth depends on being above average in all things. Well, no one is above average in ALL things. Even the highest of achievers in many areas have no guarantee of happiness. It’s time

Bring about an emotionally calm, clear, and stable state with meditation. While some people think it is a part of a religion or spiritual activity (and it can be), meditation is simply a practice of focusing your attention on one thing at a time. You are likely meditating quite often and don’t even realize it. Even worry is a meditation, it is just an extremely unproductive one. It is impossible to worry, fear, or hate when your mind is thinking about something other than the

Let’s be honest….We ALL want a nice butt. So when anyone brings up, or we think of our ‘backside’, our tushies are the first thing that comes to mind. We want to make sure it’s strong and looks good. However, there’s SO MUCH MORE to your backside, and in fact there is an entire chain of muscles there. The Posterior Chain. It is extremely important and yet very neglected. As humans, we have a subconscious tendency to only work on what we can see….the front of us! We are consta

I am a Hope Dealer. Why do I call myself this? What is Hope? And what does it have to do with Fitness? Do you have to have Hope to be Fit and Well? Let’s delve in to these questions and answer them. The dictionary says that Hope is to look forward to something with desire and ‘reasonable confidence’. To feel that something desired ‘may’ happen. First, allow me to address what this has to do with your “fitness”. You feel a certain way because you think a certain way. If you ar

NUTRITION IS THE MOST VALUABLE ASPECT TO YOUR PHYSICAL HEALTH, FITNESS AND ABILITY TO EXPOSE MUSCLE Whatever your fitness or healthy goal is, be it to lose weight, expose muscle, or improve overall health, your eating habits must be in check in order to reach it! What we put on the inside, we wear on the outside, and effects our health, no matter how much we exercise! Now, it is important to exercise, and it helps sculpt and shape our body, but fat loss or gain is mainly base

First I want to say we were all created to be real. Don’t be your own critic, be your own congratulator! We ALL battle cellulite, even the fittest. We ALL have physical “flaws” (that’s our personal assessment of them), but we also ALL have awesome, beautiful physical attributes as well, and should first focus on those, play them up, and carry ourselves with confidence and poise, because that is truly what others see first. That being said, if we can make healthier choices and

SOMETIMES IT FEELS LIKE OUR DREAMS ARE IMPOSSIBLE. But think about it…..the very word says ‘I’m possible’ The difference between dreamers and makers is taking action in spite of those feelings of overwhelmment. I’m talking to myself here too! Operating a Health and Wellness website, training full time clients in person, coaching members of Girl Gang, running a household, and other major tasks there are to accomplish, are daunting. It is tempting to procrastinate, stay frozen

There are systems of the body and interactions that occur between these systems, in order for the body to function at what is considered “normal”. These systems undergo physiological changes throughout life, breaking up these functions into specific stages. Variations in hormonal concentrations can manifest changes in physiological characteristics. If you are at an age where you think it is possible that estrogen and progesterone production from the ovaries is becoming errati

Strength is more than a muscle, it’s a mentality. One of the most important fights you will ever fight is your inner voice that has been conditioned for mediocracy and the easy road, because it is more comfortable. It’s time to recondition your mental strength to “sweat”!! When you think about your daily actions, stop applauding yourself for doing the stuff you’re just supposed to do anyway. Don’t just be ordinary. What are you going to do that is over and above? Albert Einst

I want to help you make the best decision for yourself in regard to cardio. So here is a bit of education so you can make that decision. Now, cardio is super important and everyone should do it!! Not only do we keep fat at bay, lean down, look better and feel stronger this way, but our heart and lungs need exercise! Not to mention the release of endorphins, improved sleep and overall health. However, not as much of it is required as you might think, and it’s not as important

Yes, it is true that often a poochie belly is from a collection of fat and needs to be corrected with nutrition. Food will play the BIGGEST role in removing fat from your middle! Eating often eliminates the body’s mechanism of storing fat for survival and regulates hormones, staving off cravings for fattening foods and lessening cortisol, a hormone that contributes to belly fat. Combining protein and quality carbohydrates is key, and equally as important is limiting foods wit

So why do I call myself your 3 part Wellness Coach? We are triune beings. We are made up of 3 parts. Our Mind, our Body and our Spirit. We aren’t fully well unless all 3 are healthy. You really cannot be your best self without nourishing them all. As a practitioner with all the credentials needed to help you lose weight, get tone, get physically stronger, totally fit, and everything else that goes along with your physical appearance and physical health, I happen to know that