Complex Training | Just The Tips | Training tips with Candice Maria

WTH is H.I.R.T.?  I can show you better than I can tell you…lol! Watch and learn!

Until next time….I AM CANDICE MARIA

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The Beauty and the Barbell

NANBF Competition Weekend 2015 | Vlog Update

The up’s and down’s of competition life!  Competing is not all glitz and glam, and giggles, it’s rough, especially when you don’t have support or people who truly believe in you enough to be in the midst of the climb with you. This video is very emotional and contains some rough language, sorry not sorry, watch with caution

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2015 NANBF Ms. Natural Alabama State Figure Champion

Until next time…I AM CANDICE MARIA

3rd Place Open Figure – Class C – NPC Vulcan Classic

 

 

 

Until next time…I AM CANDICE MARIA

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Preseason 2015 photo shoot

 

So, May 15th concluded my participation in the Squat Every Day bodybuilding challenge. I was asked by a fellow member of the bodybuilding community how my personal experience was. My thoughts and reflections are as follows:

I liked it, it was very empowering for me actually. Recovery was good up until my final days when my quads started screaming bloody murder, and effecting my energy levels for the rest of my lifts, still trying to give them breaks but it’s hard because you use your quads for everything, just basic everyday walking around uses your quads, I experienced a lot of fatigue in my last week of it and had to up my calories which sucked being so close to a competition, but overall I accomplished my goal of having much more definition in my quads! Now to get back to goal weight before next weekend and I’m good to go!

I will be hitting the stage for the following next three weekends, yes I said 3! So my training routine has changed simply because certain muscle groups require more detailed emphasis, while others need more rest leading up to competition day in order to ensure every muscle displays well. The following videos are simply just a small glimpse into how my daily squatting activity went. I alternated light and heavy squatting days, primarily to allow time for my muscles to recover.

So would I do it all over again, sure will. It was very empowering, to get up everyday and before I did any other component of that day’s workout, I hit the squat rack. It definitely trained my mental focus. The kind of focus one needs to be laser sharp ready for the day they hit the stage. I almost felt lost going into the gym the first few days afterwards and not doing it. Either way, lift heavy and lift often, and squat everyday.

Until next time…. I AM CANDICE MARIA

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1 Week Out to Competition Season 2015

A video of one of my most memorable fitness adventures to date! AFAA workshop presenter, competition prep, my nursing career, fitness equipment face-off, motivation, and more!

In the final weeks leading up to my next competition, I decided to take on a personal challenge I found on bodybuilding.com by the founder of MusclePharm nutrition, Cory Gregory, called “Squat Every Day”. My legs have always been my most stubborn asset as a figure competitor, so taking on this challenge initially became my way of pushing my own limits and discovering how much I can transform my lower half for the day I step back on stage, but in reality has so much more meaning to me than just sheer exercise.

The following is an overview of the launch of my first week in this 4-week long challenge. Stay tuned for part 2, and in the meantime get off your butt and get under the bar and #SQUATEVERYDAY!

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Day 1 of #SquatEveryDay Challenge – April 15th 2015

“Don’t be upset by the results you don’t get, from the work you didn’t do” ~ Unknown

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I still put up fairly light weight compared to most, but I am pushing my limits with every day I get under the rack. Like any other career or art form, whether it be your job, your yoga practice or some other form of performance art,  bodybuilding is an art and a practice, that requires time and consistent effort. It’s a lifestyle, my lifestyle. I get up everyday driven by a need to be better than I was yesterday, better than I was last year, the last time I stepped on stage. I am driven by the capacity to push my body to new limits and never settle for societal limitations on my abilities. For me, squatting is more than just an exercise, it’s life coaching. It teaches you, that like in life, you put yourself under the bar, under the stresses and struggles of this world, and it will knock you down, but only the strong, get back up, time and time again! So I squat every day, not just to build the strongest most ripped legs possible, but because everyday life throws hatred, disrespect, and all walks of drama at me, and because I am strong mentally,  I GET BACK UP anyway! That’s why I #SQUATEVERYDAY, it reminds me that despite when circumstances may knock me on my ass, and I hit rock bottom, just how strong I truly am.

 

My current daily squat progression is as follows: Full Barbell Squat

65 x 10

95 x 10

115 x 10

135 x 5-10

155 x 5

175 x 5

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So until next time…..Keep getting under the Rack, Keep SQUATTING and Keep getting Back Up every damn day!

#SQUATEVERYDAY

~ I AM CANDICE MARIA ~

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So I decided to also start a weekly video blog of humorous random rants, fitness and competition prep tips, motivation, jokes, and day in the life silly stuff that I am experiencing during my final weeks leading up to the stage. I will update this post with the videos from my YouTube channel on an ongoing basis. Get ready to enjoy some MO (Motivation) & JO (Jokes) to get you through your week:

You are probably very well in tune with my platform on macros and the IIFYM protocol of meal prep “dieting” competition prep, fat loss, etc. Well this season I have taken this beautiful system a step further by incorporating intermittent fasting along with my macros, which is the “Board” or governing body of the intermittent fasting or IF system.

FASTING! What?! Yep, you read right! Fasting,  not to be confused with starving. …lol!

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Over the past couple of weeks now, I have been been practicing this liberating art of eating! Feeding my body when it’s needing to be fed, and not feeding when my body needs to rest and process what’s already there!

My competition prep has transformed and Im still leaning out for my upcoming competition season because of this beautiful relationship! Even helped me push through a fat loss plateau I had reached in my prep!

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What’s been so fun about it is the liberation it has brought to my daily meal selection and preparation. I will outline all the ways below:

Intermittent Fasting,  Oh how I love thee, let me count the ways:

1. No Meal Prep. …Wait? What? Why? Dial in the macros you want and need to meet and go about your day and eat and leave caution to the wind! Just check the nutritional data against your macros and keep it moving!

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2. Eat socially….with conscious control at board meetings, family outings, holidays,  etc. So leave the embarrassing Tupperware and coolers at home!

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3. Eat what you want w/o worrying.. IIFYM and stay lean! Yep even foods you were taught were “out of reach” when “dieting”. The macros govern the foods you select while out and the feeding cycle governs the time of day you eat and the time of day you fast!

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So intermittent fasting is what exactly you say? Stay tuned to the blog for more on this phenomenal art of feeding and fasting for performance…until then…

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Bodybuilders Brownie

So I’ve tweaked a familiar black bean brownies recipe into the yummy yet lean holiday treat you see in the pic! See the macros as follows:

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The nut butter icing in the above pic is optional and is not tallied into the recipe or macros.Basically add any topping of choice for flavor or mood for the moment but don’t go overboard.

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100 kcal Vanilla Greek Yogurt topping

Recipe ingredients are as follows:

INGREDIENTS
1 15 oz. can (~ 1 3/4 cups) low sodium black beans, well rinsed and drained
2 large flax eggs (2 tbsp flaxseed meal & 5 tbsp water)
3 T organic refined coconut oil, melted (or sub other oil of choice)
2/3 cup natural unsweetened cocoa powder (the higher quality the better)
1 tsp pure vanilla extract
1/2 heaping cup Stevia baking sugar
1 1/2 tsp baking powder
slightly ground or pulsed in a food processor or coffee grinder for refined texture
Optional toppings/mix-ins: 1/4 cup slivered almonds
30 g semisweet chocolate chips

~ Merry GAINZ Mas…I AM CANDICE MARIA ~

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