All About Kandyce


Hey friends! I’m Kandyce Cudjo, a wife, bully mama, and all-around people person. I’m also the sassy and outspoken one here at The Well. My favorite things about life are Jesus and my sweet, crazy-hot husband Jermelle. I’m blessed with an amazing family, my friends are the bomb, and I have a passion for health and fitness.

Our life is not really “normal,” I guess you would say. Since 2010, my sweetie has played football in the National Football League. We’ve lived in three different cities, five different homes and countless miles away from our family. Welcome to our fun, crazy, rollercoaster life! Needless to say, it’s hard to have a steady career when you are moving every six months.

Amidst the craziness, I found myself having a hard time figuring out what I wanted to do with my life. I was at a crossroads where I needed to pursue my dream. The problem was, I had no clue what that was. We had been pursuing Jermelle’s dream for so many years that I had forgotten all about finding my own. After a lot of reflection and prayer, the Lord gave me a vision for my life. Fitness and being around people are my favorite pastimes — why not become a certified personal trainer? Fast forward to today, and I am now days away from my certification test! And the best part? I am doing something that I love with the person I love the most, because Jermelle is getting certified with me!

I am more than thrilled to do life with The Well. I have so many more thoughts I could include in this introduction but something is telling me I should save them for posts down the road. As this community of women grows, I know I am going to be encouraged and inspired by all the different stories that come our way. Get your thoughts movin’; we want to hear from you as we move forward in this adventure!

In the spirit of my new career path, I’ve put together a custom workout for you to try this week. Let me know what you think!



Stretch it out:

Make sure you stretch it out for about five minutes before you start the workout, holding each stretch for about 30 seconds.

Let’s do this:

(If you don’t know what some of the exercises are, feel free to Google them!)

Circuit One:

  • Lunge, alternating legs (1 Minute)
  • 30 second rest
  • Push-ups (1 minute) – don’t feel bad to go on your knees — I do it.
  • 30 second rest
  • Squat jump (1 minute) – if jumping is too much, just simply squat. No biggy.
  • 30 second rest
  • Repeat 3x

Circuit Two:

  • Burpees (1 Minute)
  • 30 second rest
  • Plank hold (1 minute)
  • 30 second rest
  • Side lunge, alternating legs (1 minute)
  • 30 Second rest
  • Repeat 3x

4-minute Core:

  • Crunches (1 minute)
  • Right arm side bridge (1 minute)
  • Russian Twists (1 minute)
  • Left arm side bridge (1 minute)
  • Repeat 3x

Finish the workout with about 5 minutes of stretching, holding each stretch 30 seconds.

There are 50 comments

By Katie Rodman | November 7, 2016 at 1:37 pm

I can’t wait to try this workout!! I love you kandyce cudjo!

By Marie | November 7, 2016 at 1:40 pm

I read and you gave: inspiration.
Thank you Kandyce

By Marcia F Shumway | November 7, 2016 at 1:55 pm

I loved getting up this morning and reading your post. May God richly bless your new career! Much love Kandyce to you and Jermelle!

By Deziray Click | November 7, 2016 at 2:01 pm

Great workout! Thanks for sharing. I’m
Looking forward to following along on here!

By Pat Angel | November 7, 2016 at 2:10 pm

I’m so excited for the launch. You did a beautiful job of writing your introduction blog. I’m going to try the workout as soon as I look up some of those words lol. I love you sweet girl!!

By Jordan | November 7, 2016 at 2:18 pm

Congratulations you guys, happy for you two.

By Christina Allen | November 7, 2016 at 2:39 pm

Yay, K!!! Love love this and YOU!

By Teriasia | November 7, 2016 at 2:51 pm

E nbThis is so awesome! I’ve been in need for a good workout plan!

By Carolyn | November 7, 2016 at 2:54 pm

Congrats on the launch. Looking forward to following you guys. God is good.

By Ashley | November 7, 2016 at 2:58 pm

Great introduction, and great workout!!! So excited for you sweet friend!!!

By Quisha Beardsley | November 7, 2016 at 3:06 pm

This amazing!!! I can’t wait for more!

By Meredith Hines | November 7, 2016 at 3:08 pm

An inspirational woman and friend!! Can’t wait to try the work out and continue reading!

By Lindsey Smith | November 7, 2016 at 3:15 pm

Go girl! I’m so proud of you.

By Angie Asche | November 7, 2016 at 4:15 pm

Awesome intro, awesome workout, love you so much girlfriend!! Can’t wait to read more!

By Jan Milton | November 7, 2016 at 4:18 pm

This is great! So proud of you! Love you to the moon and back!

By Kandyce Cudjo | November 9, 2016 at 8:26 pm

Thanks so much for the support, Jan!! You have always encouraged me!

By Devin | November 7, 2016 at 4:23 pm

Kandyce, this workout was great! Thanks for starting my Monday out right 🙂

By Kandyce Cudjo | November 9, 2016 at 8:27 pm

Oh, I’m so glad you tried it out!! We need to schedule a sweat date and workout together soon!!

By Audrey Cox | November 7, 2016 at 4:36 pm

Love this post and so happy for you to get certified as a personal trainer! My friend and I are in a health and fitness challenge that our trainer roped us into haha. We just completed week 1 and I am going to use your workout for one of the 5 I have to get in this week. Will you be posting workouts regularly? Thanks and I am looking forward to your future posts!!

By Kandyce Cudjo | November 7, 2016 at 4:54 pm

Hey Audrey! I’m not sure how often I will post workouts. I’m getting such a great feedback today, I’m going to try to make it often! Good luck on your fitness journey!! Feel free to reach out if you need anything. ❤️

By Ali Morris Sextom | November 7, 2016 at 4:37 pm

This will be our family workout tonight. Im excited to follow you on this journey Kandyce!

By Kandyce Cudjo | November 9, 2016 at 8:28 pm

Thanks so much, Ali! You’ll have to let me know your feedback. I’m a rookie at this!

By Sarah Hays | November 7, 2016 at 4:43 pm

Thanks for sharing kandyce! Can’t wait to read more posts! Hugs!

By Kandyce Cudjo | November 9, 2016 at 8:28 pm

Thanks, girlfriend. I’m so glad I have some love down in Duncan! ❤️

By Jena Burris | November 7, 2016 at 5:53 pm

Love this! So encouraging and inspiring. Can’t wait to read more!

By Kandyce Cudjo | November 9, 2016 at 8:29 pm

Thanks, girlfriend. Sending all my love up in Cali!!

By Beverly Kafer | November 7, 2016 at 5:55 pm

Sounds great Candace. My husband just saw you and your Dad on Friday in Duncan.

By Kandyce Cudjo | November 9, 2016 at 8:30 pm

It was so great seeing him! I told him to give you a hug, I hope he passed that along!!

By Tara Lee | November 7, 2016 at 6:02 pm

This is awesome! I love that you’re doing what you love, and helping others find inspiration along the way!

By Kandyce Cudjo | November 9, 2016 at 8:31 pm

Thanks, girly. There will be lots of Bulldogs pics coming, I’m sure you’ll appreciate those!

By Michelle Greene | November 7, 2016 at 6:06 pm

YOU GO GIRL!!! Love, love, love this! So excited to be part of your journey! Can’t wait to see what is to come!!

By Sandy Wilbur | November 7, 2016 at 6:34 pm

Great job Kandyce, looking forward to lots of good tips and inspiration. Love you sweet girl.

By Kandyce Cudjo | November 9, 2016 at 8:31 pm

Thanks, Sandy!! Hoping to see you all soon.

By Whitney | November 7, 2016 at 8:08 pm

So proud of you sweet friend! Looking forward to reading your daily encouragement and following you on this exciting new journey!!

By Kandyce Cudjo | November 9, 2016 at 8:32 pm

You’re so sweet, thanks so much for the support. It’s going to be fun!

By Marla | November 8, 2016 at 2:52 am

Love your attitude Kandyce! Blessings to you on your new endeavor!

By Kandyce Cudjo | November 9, 2016 at 8:32 pm

Thank you so much. We are excited to see where this takes us!

By Whitney Anderson | November 8, 2016 at 4:57 am

So excited that you are pursuing your dream and sharing it with others, Kandyce! I’m so excited to read and learn more!

By Kandyce Cudjo | November 9, 2016 at 8:33 pm

Thanks, girl. And let’s talk and collaborate!

By Julee Lewis | November 8, 2016 at 11:03 am

So proud of you! I am doing this workout today!!!

By Julee Lewis | November 8, 2016 at 11:04 am

Proud of you! Trying this workout today!

By Kandyce Cudjo | November 9, 2016 at 8:34 pm

Thanks so much, Julee!! Let me know what you think of the workout, I need some good honest feedback!

By Amy Witt | November 8, 2016 at 12:46 pm

Currently at a hotel in Phoenix for work so I was a little discouraged about trying to workout while I’m here. Did this circuit workout after cardio & I’m feeling good!! Congratulations & I can’t wait to read more!!

By Kandyce Cudjo | November 9, 2016 at 8:36 pm

I’m so glad I was able to help a sista in need! Way to go for working out while traveling, that can be a tough feat!

By RaShanna Smith | November 8, 2016 at 1:53 pm

The perfect workout while on my layovers in my hotel room! Thanks.

By Kandyce Cudjo | November 9, 2016 at 8:37 pm

You go girl. Working out while traveling ain’t easy, you got this! And thanks so much for reading, makes me smile big.

By Laurie Allen | November 9, 2016 at 7:52 pm

Awesome work, great job and so proud of you sweet K!!

By Laurie Allen | November 9, 2016 at 7:53 pm

Awesome work, great job. So proud of you sweet K!!

By Kandyce Cudjo | November 9, 2016 at 8:37 pm

Thanks so much, Laurie!! We are pumped to get it going and see where the Lord leads!

By Amber Austin | November 28, 2016 at 10:54 pm

The Blog is gorgeous! So excited for your next adventure. I’m gonna try the workout this week. Thanks for the inspiration!

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