Candace Bordelon, Ph.D. Wellness Coach

Science-based coach helping people 40+ reduce pain and increase energy. Candace Bordelon, Ph.D.

Fitness and Nutrition Over 40

I am a science-based coach specializing in:
1. corrective exercise therapy for individuals battling chronic pain or injuries
2. Safe and cautious personal training for men and women over 40
3. Nutritional guidance for men and women over 40

I am the creator of Fit for Life Foodies, a 4 week nutrition course for women 40+ who want to increase energy, crush cravings, a

Operating as usual


🌟 Join the MoveStudio Team! 🌟

Hey there! 🌸 We're on the lookout for a friendly and energetic PART-TIME Front Desk Star to join our vibrant community at MoveStudio in Far North Dallas, TX!

🀝 **What we're looking for:**
- A positive attitude that brightens everyone's day.
- Excellent communication skills to create a welcoming atmosphere.
- Organized multitasker – you'll be the heartbeat of our studio!
- Someone passionate about movement and wellness!

πŸ’Ό **Responsibilities:**
- Greet our amazing clients with a warm smile.
- Assist with class check-ins, inquiries, and transactions.
- Keep things running smoothly at the front desk.
- Set up Zoom meetings for virtual classes and send videos to clients.
- Daily and weekly studio maintenance/cleaning.
- Monthly staff meetings

🌈 **Perks of the Gig:**
- Free Drop-In classes (yoga, Pilates, strength training, dance fitness) and Infrared Sauna sessions
- Dive into the world of wellness and fitness!
- Connect with our supportive community.
- Be a part of a team that values your contributions.

⏰ **Schedule:**
Part-time hours with flexibility--we have evening, morning, and weekend shifts.

Come grow with us and bring your positive vibes to a woman-owned, woman-centered business. πŸš€

➑️ Submit your application to [email protected]

We are located in Far North Dallas near the intersection of Preston and Frankford, minutes from Plano, Richardson, Addison, and Carrollton.

Help us make every day at MoveStudio a fantastic one! 🌟

Well, these certainly are unique arguments…

Cinnamon anyone?

#factsnotfear #shreddedcheese #cellulose #wellness #cinnamon #foodmyths #cheese #foodscience #healthyfood #nutrition #logicalfallacy #science #scicomm #scicommunity 01/11/2024

As a nutrition coach, one of my biggest challenges is debunking a lot of the misinformation and fears that my friends have about food, nutrition, and dieting. This is not out of laziness or ignorance; rather, they are smart, highly educated people who are just inundated by information promoted by influencers, physicians, and scientists who cherry-pick data to promote their controversial view to increase their book, sales, gain more followers, or have their post go viral.

I highly recommend following Food Science Babe here on Facebook and Instagram. She is a chemical engineer and food scientist.

Well, these certainly are unique arguments… Cinnamon anyone? #factsnotfear #shreddedcheese #cellulose #wellness #cinnamon #foodmyths #cheese #foodscience #healthyfood #nutrition #logicalfallacy #science #scicomm #scicommunity


πŸ”₯ Get ready to dance and sweat with Latin Cardio! πŸ’ƒπŸ•Ί

Looking for a fun and energetic way to get in shape? Look no further! We're thrilled to introduce our brand-new drop-in class, Latin Cardio, and you won't want to miss it. Join us for an exhilarating experience that will have you moving, grooving, and burning calories like never before.

πŸ“… Wednesday at 7:15 pm
πŸ“ Move Studio Dallas

What to expect:
βœ… High-energy Latin music to get your heart pumping.
βœ… Engaging and easy-to-follow dance routines suitable for all levels.
βœ… A fantastic cardio workout that's both fun and effective.
βœ… A supportive and friendly community of fellow fitness enthusiasts.
βœ… A chance to learn some awesome Latin dance moves while breaking a sweat.

Whether you're a seasoned dancer or someone looking to try something new, Latin Cardio is the perfect class for you. It's a fantastic way to improve your cardiovascular fitness, coordination, and overall well-being while having an absolute blast.

πŸ’ƒ Grab your spot now, and let's dance our way to a healthier you!

Invite your friends, bring your enthusiasm, and let's make fitness more fun than ever! See you on the dance floor.


MoveStudio is getting BUSY! As we add more classes to our schedule I'm looking to hire a few more part-time staff members. Please click on the link in the comments to learn more about these positions and submit your application.


Motion is Lotion!

I know my back has been stiff from inactivity!

Need to get YOUR body moving? Join me at MoveStudio this evening for Mat Pilates at 6 pm. If that's not your jam, we also have a yoga class with Ruby Sue Dado!

Take the class in person, via live stream, or do it later with our video access option!


MoveStudio is GROWING, and I want to add a few more part-timers to our front desk staff. We've got a variety of shifts available. In addition to hourly pay, employees receive free classes and infrared sauna sessions.

This may be for you if you want to work at a woman-owned, woman-centered business! Send me a DM to get the ball rolling!


MoveStudio is offering 13 classes on Friday the 13th! For a minimum $5 per class, take this opportunity to try something new! All proceeds benefit Genesis Women's Shelter.


MoveStudio has 13 classes on Friday the 13th! For just a $5 donation to benefit Genesis Women's Shelter, try something new!

We've got TWO Nia Dance Fitness classes on our schedule for on Friday!

Grab your spot by registering here:


Ready to make this amazing recipe?


Curious, what is your favorite 15-minute daily exercise?


Get ready for a summertime love affair!

This Roasted Lemon Asparagus with Pistachios will steal your heart and tantalize your taste buds!

Enjoy the natural sweetness and irresistible crispiness of asparagus, complemented by lemon juice and pistachios. The perfect side dish for any occasion!

That's not all; this vitamin-packed veggie superstar will make you feel good inside and out! Fiber-rich for a happy tummy, antioxidant-loaded for cell protection.

Ready to make this amazing recipe?


Discover the Delicious Secret to Radiant Skin! πŸ₯‘πŸŒŸ Share your favorite age-defying, skin-loving food with us. πŸ‘‡πŸ»

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 08/30/2023

You can cook just about ANYTHING on a grill:
Even fruit!

Swipe for my top 5 grilling tips and follow me to learn how food can be both healthy AND delicious!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 08/18/2023

Watermelon season is here!

Did you know?
Watermelon is 92% water. Watermelon is a tasty way to stay hydrated, especially during hot summer days.

Watermelon is packed with vitamins and minerals. This fruit is loaded with vitamin C, which supports a healthy immune system, and vitamin A, which keeps your eyes healthy. It's also a good source of potassium, which helps keep your heart healthy.

Watermelon is packed with antioxidants like lycopene linked to numerous health benefits, including reducing cancer risk. A sweet way to fight free radicals.

It's got natural sugars, electrolytes, and amino acids, so it's great for refueling after exercise and helping muscles recover. After your workout, grab a slice to rehydrate!

Enjoy watermelon's juicy goodness while it's in season!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 08/15/2023

Perimenopause is the first stage of menopause. It can hit women in their late 30s and early 40s when our prime child-bearing years are coming to an end, and physiological changes start to take place. Some people call it "reverse puberty." While most women are in the stage for about 3-5 years, it can last up to a decade! Mine lasted TWELVE YEARS!!

Perimenopause creates a major shift in our minds, bodies, and even self-identities. It can be intense, with lots of ups and downs. I'm here to help you navigate this transitional phase of life with grace and ease!

Common symptoms include insomnia, weight gain, increased blood pressure and blood sugar levels, irregular periods, hot flashes, mood swings, night sweats, and vaginal dryness. However, you CAN take control of this and make changes in your life! Options include:

πŸ‘‰ Hormone therapy (HT)
πŸ‘‰ Change in type of exercise
πŸ‘‰ Change in diet
πŸ‘‰ Herbal remedies
πŸ‘‰ Mind-body techniques
πŸ‘‰ Communication & support

It's crucial to consult an expert to determine the best treatment plan for your specific needs and medical history. They can guide you through the available options and provide personalized recommendations.

Share your own experiences and tag a friend who might find this information helpful. Let's support each other through perimenopause!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 08/04/2023

Embrace the creamy richness of this Chocolate Avocado Mousse Smoothie!

Chocolate lovers, unite!
Try this delicious Chocolate Avocado Mousse Smoothie to satisfy your cravings.
Get ready to be amazed by the heavenly combination of rich chocolate and creamy avocado.

This smoothie is not only delicious but it's also loaded with nutrients. Avocado adds a velvety smooth texture and healthy fats, while cocoa powder adds intense chocolate flavor.

Chocolate Avocado Mousse Smoothie highlights:
πŸƒ A healthier alternative to traditional desserts!
🌱 Loaded with vitamins and minerals from plants.
πŸ’š A smooth, velvety texture that melts in your mouth.
πŸ₯„ Blend it up and sip your way to chocolate heaven!

Share this guilt-free indulgence with your friends who have a sweet tooth! Spread the love for avocados and chocolate.


Hey there, smoothie lovers! πŸ₯€ I'd love to know what you put in your favorite smoothies! Share your go-to ingredients below and let's inspire each other to create delicious and healthy blends! πŸ“πŸŒπŸ₯¬

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 07/28/2023

Warm Lentil Quinoa Salad with Dill

Take a bite out of this vibrant Warm Lentil Quinoa Salad! This dish is loaded with wholesome goodness and bursting with flavor!

Served with fresh vegetables and aromatic herbs, this dish is made up of protein-packed lentils and fluffy quinoa.

The star ingredient?
Fragrant dill, adding refreshing flavor to every bite!

Health benefits galore! This nourishing salad is a powerhouse of nutrients, providing essential vitamins, minerals, and fiber. It's a delightful way to fuel your body and keep your energy levels soaring throughout the day!

Whether you're a salad lover or a newbie, this recipe is a surefire hit. With its vibrant colors and enticing flavors, it's an absolute feast for the eyes and the taste buds!

Ready to dive in? Swipe for the recipe!

Share the love! Tap that ❀️ button if you're ready to dig into this flavorful creation!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 07/27/2023

Are you ready to start getting more out of your workouts?

It's time to unlock the secrets of optimal nutrition and hydration for maximum performance and recovery!

Hydrating and eating before, during, and after your workout is essential. Your diet can make a big difference not just before you exercise but also during and after.

Swipe to learn more about each macronutrient and ideas for meals!

You can unlock your true potential by fueling your body with the right combination of macronutrients. So lace up those shoes, put on your sports bra, put your hair up, and fuel up!


Share to us in the comment section!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 07/23/2023

No garden? No problem!

πŸ‘‰ Swipe ➑️ for a simple guide on how to start your sprouting journey!

1️⃣ Step 1: Gather your supplies
🌱 Raw beans, seeds, or legumes for sprouting
🌱 Sprouting jar or glass container with mesh lid
🌱 Filtered water

2️⃣ Step 2: Prepare your sprouting jar
🌱 Rinse your sprouting jar with hot water to sanitize it
🌱 Add a tablespoon of seeds or legumes to the jar
🌱 Fill the jar with enough filtered water to cover the seeds
🌱 Secure the mesh lid or use a rubber band to cover the jar with cheesecloth

3️⃣ Step 3: Soak and rinse
🌱 Let the seeds soak for 8-12 hours (overnight) at room temperature
🌱 Drain the water from the jar and rinse the seeds thoroughly with filtered water
🌱 Tilt the jar at an angle to allow excess water to drain out

4️⃣ Step 4: Rinse and drain
🌱 Repeat the rinsing and draining process 2-3 times a day for 3-7 days
🌱 Make sure to keep the jar in a well-ventilated area away from direct sunlight
🌱 Remember to rinse gently to avoid damaging the sprouts

5️⃣ Step 5: Harvest and enjoy
🌱 Once your sprouts have reached the desired length (usually 2-3 inches), they are ready to be harvested
🌱 Rinse the sprouts one final time before enjoying them in your favorite dishes
🌱 Store any leftover sprouts in an airtight container in the refrigerator

Turn your kitchen into a vibrant sprouting hub!

🌿 Embrace the joy of nurturing your mini garden and enjoy the fresh, crunchy goodness of homegrown sprouts.

Tag a friend who would love to start their sprouting journey! Let's bring the garden inside and elevate our meals with nutritious sprouts. πŸŒΏπŸŒ±πŸ’š


Enough with the 'skinny' obsession!

It shouldn't define us or hold value. Health, strength, and energy are what truly matter. Let's prioritize being confident, having a healthy cardiovascular system, and enjoying an active life.

Skinny is not a value

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 07/18/2023

Explore the fascinating world of microbes and food!

Get some gut-healthy foods by swiping.

Did you know trillions of microbes live in our gut? Our diet shapes our gut microbiota, which impacts our digestion, immune system, and even our mood.

β›” Stay away from sugary, processed foods, and unhealthy fats. They can upset the balance of microbes, causing inflammation.

βœ… Instead, eat fiber-rich fruits, vegetables, and whole grains to nourish your gut microbiome. They reduce inflammation and boost overall health by encouraging the growth of beneficial microbes.

Check out these gut-friendly foods:
πŸ₯¦ Leafy greens, like spinach and kale
πŸ“ Berries packed with antioxidants
πŸ₯• Fiber-rich vegetables, such as carrots and broccoli
🍠 Prebiotic foods like garlic, onions, and leeks
πŸ₯¦ Fermented foods, such as yogurt, sauerkraut, and kimchi

It's important to remember that everyone's gut microbiome is different. What works for one person might not work for another. Even so, eating a diverse range of whole, nutrient-dense foods is an excellent way to maintain a healthy gut microbiome!

Share the importance of a healthy gut microbiome with a friend! 🦠

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 07/14/2023

Tomatoes are in abundance at the Farmers Markets, so take advantage of them!

Fresh tomatoes are not just for salads! They are delicious paired with eggs. Embrace vibrant colors and mouthwatering flavors of fresh tomatoes with this Spinach Tomato Frittata recipe!

It's the perfect blend of spinach, tomatoes, and creamy eggs, making it an irresistible choice for a wholesome meal and a great option for breakfast.

Nourish your body with every bite as you enjoy fresh spinach packed with vitamins and minerals. The burst of tangy sweetness from ripe tomatoes adds an exciting twist that will leave your taste buds craving more!

This Spinach Tomato Frittata is an easy-to-make dish that suits any occasion. Whether it's a lazy brunch or a quick weekday dinner, this versatile recipe is your go-to solution!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 07/13/2023

Let's talk about nutrition and mental health.

Did you know that what we eat can impact our mental health?

It's true! We need foods to support our mental and physical well-being.

✨ Here are some key tips on how to improve your mental health!

1️⃣ Nutrient-rich foods improve our levels of mood-boosting compounds like serotonin. Eat whole, unprocessed foods for a balanced diet. Fill your plate with colorful fruits, veggies, whole grains, and lean proteins. Reduce your sugar, fat, and processed food intake.

2️⃣ Certain nutrients are especially important for mental health. Include omega-3 fatty fish in your meals, like salmon or mackerel. Leafy greens like spinach and kale provide essential vitamins and minerals. Nuts and seeds offer beneficial fats and antioxidants. You'll need complex, low-glycemic carbs like whole grains to stay energized.

3️⃣ Ask your doctor about supplements for mental health. Magnesium and vitamin D supplements may help some people with depression or anxiety. For personalized advice, talk to a doctor.

Our gut and brain are connected through the gut-brain axis. By nourishing our gut with a diet rich in fiber, fruits, and vegetables, we can positively impact our brain function and mood.

Let's prioritize our mental health and take small daily steps to become healthier. You deserve it!

Share this with a friend who would benefit from this reminder. Together, let's raise mental health awareness and support one another!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 07/11/2023

Unlock the Secret to Successful Weight Loss!

Did you know diet and exercise aren't the only factors in weight loss? The importance of a healthy diet and regular exercise can't be overstated, but there's another thing you have to remember.

Here are some powerful factors that will help you lose weight:

πŸ₯— Balanced nutrition
πŸ‹οΈβ€β™€οΈ Regular exercise
πŸ’€ Quality sleep
πŸ§˜β€β™€οΈ Stress management
πŸ’¦ Hydration

Combining all these elements harmoniously is the key to weight loss. Take a holistic approach, focus on sustainable habits, and be kind to yourself. You've got this!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 06/27/2023

Does Sugar Raise Blood Pressure?

Let's discuss a question that many of you have been asking: Does eating a lot of sugar raise blood pressure?

Be mindful of your processed sugar intake and prioritize fruits, vegetables, lean proteins, and whole grains. Maintaining a healthy blood pressure also requires regular exercise, stress management, and plenty of sleep. Make small changes to make a big difference!

Surprised by this information? Comment below with your thoughts! πŸ‘‡πŸΌ And don't forget to tag someone who needs to see this important message. Together, let's take charge of our health!

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 06/23/2023

Here's how you can tell if your blood sugar is unstable!

In order to avoid high blood pressure, diabetes, heart disease, and stroke, it's important to keep blood sugar under control. This can be challenging as our insulin sensitivity decreases as we age, particularly during the hormone shifts of perimenopause and menopause. Most of us only get tested once a year at our annual physical, so we may not even be aware that our blood sugar is rising. How do you know if your blood sugar isn't stable?

Your blood sugar might be out of balance if you're feeling:
⚠️ Unusual fatigue
⚠️ Excessive thirst
⚠️ Excessive hunger
⚠️ Frequent urination
⚠️ Headaches
⚠️ Fluctuating moods
⚠️ Blurred vision

If you have any of these symptoms, talk to your doctor and check your blood sugar levels. Balanced blood sugar is essential not only for physical health but also for mental health.

Whether you suffer from low blood sugar, high blood sugar, or pre-diabetes in your 40s, I can help! In the last few years, I have helped numerous women control their blood sugar levels and stop taking medications. Reply with "SUGAR" below for a FREE consult call.

Photos from Candace Bordelon, Ph.D. Wellness Coach's post 06/23/2023

Does wine have ANY health benefits?

The answer? It depends on two things - color and consumption.

A little red wine each day can reduce brain damage and prevent plaques from forming!

The current suggested limits are:
🍷 One 5 oz. Serving per day for women
🍷 Two 5 oz. Servings per day for men
(Note: For cancer risk, skip the alcohol.)

The health benefits of red wine can be attributed to resveratrol, an antioxidant compound found in red wine and red grape skin.

It's an overall dietary pattern that matters most when it comes to brain health. Drinking red wine in moderation is okay, but pair it with omega-3s, more plants, spices, chocolate, coffee, tea, and vitamin D.

Tip: Drinking red grape juice as a mocktail will also give you resveratrol if you're not drinking alcohol, although the lack of fiber from the whole fruit might give you a blood sugar spike.

While red wine may offer some health benefits, it may not outweigh the risks, such as increasing your risk of cancer, liver disease, pancreatitis, sleep disorders, diabetes, and weight gain.

How often do you drink alcohol? Let me know down below!


Who wants a salad that's refreshing and satisfying? πŸ™‹β€β™€οΈ

Check out the video above to learn how to make Quinoa Tabbouleh. This is gluten free, and is great served with grilled chicken, fish, or shrimp.

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Videos (show all)

Ready to make this amazing recipe?#NutritionAdvice#MidlifeWellness#healthylifestyle #WorkoutInspiration#EatingHealthy
Peanut Butter and Jelly, anyone?A smoothie that is a tasty and nutritious way to satisfy your PB&J cravings!This PB&J sm...
Get ready for a summertime love affair! This Roasted Lemon Asparagus with Pistachios will steal your heart and tantalize...
Ready to upgrade your salad experience? Just remember, a dash of knowledge goes a long way. Get ready to enjoy your Big ...
Take your summer salad to the next level with this citrus beet delight! Enjoy a colorful, nutrient-packed twist on a cla...
Say goodbye to hidden sugars in salad dressings!Discover my top ten low-sugar or no-sugar options that elevate your sala...
Crack the belly fat code: Tackle cortisol levels to lose stubborn belly fat! You don't have to worry about your age when...
Enough with the 'skinny' obsession! It shouldn't define us or hold value. Health, strength, and energy are what truly ma...
Who wants a salad that's refreshing and satisfying? πŸ™‹β€β™€οΈCheck out the video above to learn how to make Quinoa Tabbouleh....
Are you experiencing more muscle cramps now than before? Here’s why!Follow me for more health tips.#perimenopausal#women...
Keep your skin looking beautiful for as long as possible by eating foods with these three nutrients:
Here's a protein hack you'll love: Mix protein powder into your yogurt!





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