Do you have #FitSwag?

#WhatsBeautiful? #LivingFit! #IWILL and because I live fit everyday I reap awesome rewards beyond just having a great physique and healthy body! I earned FREE Stuff too!

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I began back in May of this year participating in an #UnderArmour #Instagram challenge called #SweatADay hosted by #UnderArmour sponsored athlete #ShaunaHarrison, PhD. Each day she posts a challenge workout or exercise related to general strength training, cardio, and/or yoga!

Participants in the challenge mimic and record each days exercise and post their variation of the day’s challenge exercise on their instagram account tagging the challenge host, sponsors, and using the designated #hashtags related to the challenge! I continue to participate in #SweatADay and this month she will be selecting #SweataDayAllStars from the posts of previous challenge winners!

Check out my #SwagBag gear from winning the challenge in May:

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UnderArmourWomen Studio Lux Outfit
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UA Womens 6 pack socks and Shoes
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UA Womens Running Shoes, Duffle Bag, and "Sweat" Band

Through the challenges I have had the opportunity to meet a fun community of like minded fitness enthusiasts like myself and became a winner of the super awesome #UnderArmour #swagbag!

I also became so inspired by the challenges that as a fitness professional myself,  I decided to launch a few of my own and even acquired a challenge sponsorship in the process! See my post about the #LivingFitCityChallenge I’m hosting for an up and coming #UrbanObstacleRace company called #CityChallengeRace

I am giving away FREE Race entries to dedicated challenge participants along with featuring them here on my website as the #IAMaFitnessModel monthly feature! Visit my Fitness Model of the Month to meet last month’s #Instagram challenge winner who will serve as this month’s #ChallengeAmbassador!

If you’r not following any of my other online platforms,  be sure to follow my instagram @iamcandicemaria for the next 3 months as I will be launching another fitness challenge in July for the City Challenge Race with my fitness program #PlyoWorXFitness!

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Below is a schedule of the activities and featured guest trainers you will be introduced to for the month!

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Complete and post all challenges tagging myself, the sponsor,  and guest trainers in your instagram or Facebook posts for a chance to win a Free race entry to the NYC City Challenge Race!

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The Transition Phase: From Running to Bodybuilding

This weekend marks the official turning point in the transition phase of my amateur adult athletic endeavors, see post called Phases of an Athlete for an overview of my annual plan for road racing and female bodybuilding.

a girl who lifts

I ran in my last endurance event of my 2013-2014 run season this weekend, the Tuscaloosa Half Marathon, had a chance to catch up with some great friends old and new, and wore myself out….lol! This month also marks my Runnersversary as it was a year ago this month I ran my 1st half marathon. I plan to continue running through out my bodybuilding season, just in shorter distances for fat burning and cardio. It’s time to build and maintain muscle!

better me

So back to the transition phase. As of today we are officially 13 weeks out from the first planned Figure Competition for this year. I had already began transitioning my diet around week 14, and boy could I tell a difference during my half marathon this weekend. I fatigued rather quickly and dehydrated fast, hence why I don’t do late Spring/Summer road racing, cause this race and my marathon last month got HOT, and it was still technically winter at that time! Crazy Southern Weather! I love my Region!…LOL! Plus, the diet change from eating like an endurance runner to eating like a bodybuilder is two totally different beasts in and of themselves and out of some mild anxiety about my upcoming competition season, I started cutting back on carbs and calories a little too soon! :-/

 thm14 TTC Peeps Stephs 1st Half

But we live and we learn! The joy is in the journey not the finish line or the trophy! So let the countdown to the stage officially begin! 13 Weeks and Counting!……

Until Next Time

~ I AM CandiceMaria ~

fitness model photo opp

thm14

My final half marathon ever took place in my hometown of Tuscaloosa, AL . This has been determined my last 13.1 for several reasons:

1. I’ve changed my fitness focus. I love the results of bodybuilding better.

2. My body is no longer willing to put up with the stress of a half much less a full marathon.

3. For the love of God, I tripped and fell down during this very event due heat exhaustion, fatigue, and uneven pavement. 

I enjoyed the bonds shared and the victory of finishing all of my various run events over the years, but it’s time to say farewell to the pavement. 

Until next time…. I AM Candice Maria 

thm14 TTC Peeps Stephs 1st Half THMLogo3 better me

It’s My “Runner’s-Versary”

A year ago this month I prepared to run my first ever endurance race, which was a half marathon! The Publix Georgia Half Marathon in Atlanta, GA! I guess I felt lucky that I would make it through it, as the race was conveniently held on March, 17, 2013, St. Patty’s Day!

my 1st 13.1

Tomorrow morning I will be running in my 3rd half marathon and 5th endurance running event, as over the course of this past year, I have successfully finished 2 Marathons as well as 2 Half Marathons, including the one mentioned above! I am excited to celebrate this milestone in my master’s level running and athletic journey in my very own hometown of Tuscaloosa, AL as I was honestly never a college or high school athlete, only a Jr. athlete briefly in my middle school years, and my sport was basketball. 😉

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Three keys I have found to conditioning my body for running a successful endurance race along with all of the other athletic activities, such as figure and fitness competing,that I have so boldly decided to engage in in my early 30’s: 1) smart training 2) an even smarter nutritional lifestyle, and 3) a routine yoga practice.

padahastasana

Smart training, get grounded and  learn how to land on your feet, they keep you moving forward as well as in an instant can be the very thing that holds you back! Take care of them well! I am a minimalist/barefoot runner. I train my entire body from the ground up, especially my feet. I attribute my knowledge of this type of training to a phenomenal program called   SoleTraining by the willPower Method and my weekly yoga practice. Also, just for the record for the umpteen million times I get asked when out and about, “are my shoes comfortable?” YES!  I honestly love my Vibram FiveFingers and couldn’t imagine my runs or my workouts  or my active lifestyle without them.

fierce posture

Nutritionally, I strive to eat a clean, alkaline diet over 90% of the time. I am very careful not to let processed foods, or foods high in salt, or full of saturated fats and refined sugars enter my body. It’s my temple and I love it dearly, it’s the only one I got! Fruits & veggies are our friends! Start juicing! It makes daily consumption easier and tastes great! Plus adequate hydration is also key to optimum performance. Nourish your body, fuel your day as well as your workouts!

Lastly, yoga. Self-explanatory! If you constantly contract muscles with routine weight training (which I do on a regular as well) and running, you have to relax and decompress them in order to ensure recovery, repair, and prevent injury to both the muscles and the joints, plus the intricate ligaments and tendons that help them out everyday. I practice yoga often. I am not a super yogi or master, I am however a teacher in training and a believer in the awesome benefits of a regular yoga practice! Sometimes my practice doesn’t take place everyday, but it does happen weekly and it helps tremendously in my longevity and vitality in my sports and my adult athletic career!

purvotanasana

So, with all that said, I will keep this entry as brief as possible as I have a race to prepare to run in the morning and  it’s yoga time, plus I have some juicing to do before it’s time to say good night!  So……

Until Next Time!

~ I AM Candice Maria~

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TRAIN INSANE SERIES:

Random Things You Can Do to Stay In Shape! #NoExcuses!

Inspired by the Spartan Race Workout of the Day! Don’t have a Trail near by, use your backyard!

The woods are lovely, dark and deep. But I have promises to keep, and miles to go before I sleep.
– Robert Frost

@spartantraining #traininsane #noexcuses #nooffseason @iamcandicemaria

What Is A Marathon?

mercedes mascot and me

2014 Mercedes Marathon – February 16, 2014 – Birmingham, AL  – 4:56:18

Two chainz full marathon plus triple peach

1st full marathon 2013

Atlanta Marathon – October 27, 2013 – 5:26:11

Simple question right!? Aside from an activity crazy runners like myself live and breath for, a marathon in it’s simplest form is an accumulation of all other road races combined:

2 – Half Marathons

my 1st 13.1

Atlanta, GA – Georgia Publix Half Marathon – March 17, 2013 – 2:42:41

13.1 number 2

Atlanta Half Marathon – Thanksgiving Day 2013 – 2:16:21

2.6 – 10-Milers

 From my Nike + App: 10.0 MI Total Distance 1:51:27 Total Time 11’06″/MI Avg Pace 1,005 Total Calories

 4.2 – 10K’s

my 1st 10K

Atlanta, GA – AJC Peachtree Road Race 2013 – 1:06:26

8.4  – 5K’s  

my 1st 5K

2007 Susan G. Komen Race for the Cure – Birmingham, AL

my 2nd 5K

2009 Jefferson County Alumnae Chapter of Delta Sigma Theta Sorority Fitness N’ Motion 5K  – Birmingham, AL

3 mileYMCA  fun run

3 – Mile YMCA Fun Run – July 3, 2013

                                                                             13.1 – 2-Mile Fun Runs                                                                                          

turkey trot 2 miler

2013 Tuscaloosa Track Club Membership 2-Mile Fun Run – 3rd Place Age Group – 15:27

The beauty of knowing where you are in your short distances is the key to a successful marathon experience. When you hit a mile marker on the race route, instead of daunting on how many more total miles you have left, break it down to each of the increments described above Example, at the start I focus solely on the 1st 5K leg of the race, because I know my average 5K pace, next I shift my focus to the 10K because I also know my average 10K pace, and lastly by the time you hit that point you have just above another 5K left to knock out the first half of the race. Also in initially thinking about that initial 5K stretch of pavement, I also think about my half marathon pace, as I’ve run a few to date, so like my 5K pace and my 10K pace, I know how to pace myself for the first 13.1 miles of the marathon and how long it will typically take me to complete it.

runner number 775 mercedes 2014

All in all, when you break apart your miles in a marathon, it makes it bearable, you can gauge how much time you have left to finish based on how long it typically takes you to complete certain mileage milestones as I prefer to call them! To date due to the races I have completed I have a general idea of my mileage milestones and how long it takes me to reach each one, which helps me estimate when and how hard to push or pull back and pace myself to get to the finish line in the time frame goal I set for myself at the start of a race. So throughout a long race, I remind myself of the following the whole time:

On average I can finish 2 miles in 15 minutes, 5K in 30 minutes, 10K in an hour, and 13.1 miles in 2:15. 

The beauty of my most recent marathon, was the mile marker text alerts. It gives me a track record of how I paced through out the entire race. Essentially, the way I was tracking mileage milestones in my head, the race coordinators were recording them for me in plain text…lol, theirs are all by kilometers, but still serves the same purpose. Here is a synopsis of what they came up with below:

Candice Hubbard crossed the 10K at 8:01:26 am with a time of 00:56:31 and pace of 09:21 min/mile. Est. Finish at 11:09am.

Candice Hubbard crossed the 15K at 8:31:58 am with a time of 01:27:03 and pace of 10:21 min/mile. Est. Finish at 11:29am.

Candice Hubbard crossed the 25K at 9:36:58 am with a time of 02:32:03 and pace of 10:45 min/mile. Est. Finish at 11:36am.

Candice Hubbard crossed the 30K at 10:11:36 am with a time of 03:06:41 and pace of 16:54 min/mile. Est. Finish at 12:45pm.

Candice Hubbard crossed the 35K at 11:10:11 am with a time of 04:05:16 and pace of 11:44 min/mile. Est. Finish at 11:58am.

Candice Hubbard completed the Mercedes-Benz Marathon at 12:01:13 pm with a time of 04:56:18 and 11:19 min/mile avg pace. (UNOFFICIAL)

Until Next Time

~ On the Run ~

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~ I AM Candice Maria ~

So, I have adopted the 5K/Day Method this year, so far so good. Today is Day 7, as I started December 29th, 2013 a few days before the start of 2014. I feel great, despite minor injuries that I still manage to function on. Sore knees or the possibility of hairline fractures or simply just sprains in my metatarsals in my right foot, still I get myself up and run.  All in all the running is good for my mental psyche these days. Sometimes I wake up feeling like this:

feel like screaming

I don’t always run at the same time of day either. Sometimes I wait until my mood improves, then I realize a good run is what I need to boost my mood, other times it may just depend on my work schedule that day when I get my run in, and here lately, when the sun’s out and what the thermometer says the weather and windchill is outside! Not a fan of 20 degree runs, been there done that at my last half marathon on Thanksgiving 2013, don’t care to train in it though! However, gotta do what you gotta do!

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So, likewise we are at day 7 of 5K a day for 2014. I got about a 3 day head start, so it’s technically only day 4, but whose keeping up anyway, except me and my Nike+ run tracker….lol!

MyNike+ Activity

My run tracker has also told me I’ve burned over 1800 Calories this week, which to be exact I’ve burned 2,100 Calories this week with running alone. I still weight train, and those calories don’t get counted or tracked anywhere, so I’m probably burning anywhere from 2,500 to 2,700 Calories per week by doing this, not to mention the EPOC affect that increases my metabolic rate for a period of time post work out, burning a few extra calories in the process. So despite how much I hate running in the cold, I do it, and plus most road races are during the fall/winter season anyway, so I gotta get over it!

bundle up and werk

 

Until Next Time….I’m On The RUN…..

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~ Candice Maria ~

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Periods of Training: Preparatory Period | Competition Period | Transition Period

So in talking with my personal training colleague at work one day, he said something to me that really hit home for me as trainer, amateur athlete, and newly certified USA Track & Field Level 1 Running Coach. He basically told me that I needed to create an annual plan for myself. Something I had been learning about in preparation for coaching track & field athletes, yet failed to apply it to my own personal training for the athletic activities I  participate and compete in myself.

Failing to Plan, is Planning to Fail!

So in taking his words into consideration, I realized I had been doing just that. Having newly stepped into the realm of endurance running and amateur fitness competitions (female bodybuilding) this past year, I soon learned that to train for and prepare for either sport has to meet fine tuned strategic timelines and cannot if possible be trained for simultaneously.

So in creating my annual plan I have to decide what part of the year I will devote to running and what part I will devote to competitive fitness modeling (female bodybuilding).

In looking at the Periods of Training: Preparatory, Competition, and Transition at this very moment as I write this post I am in actually still in the Competition Period as I still have two more Endurance races ahead of me at the top of 2014. Once completed by early March, I go into my Transition Period, where I begin to transition how I train my body from endurance racing to fitness competitions (female bodybuilding). The first competition for that sport begins in mid to late May and runs until about late August.

So in summation:

My Endurance Running Macrocycle for 2014: 

Preparatory Period: September to November

Competition Period: November to March

Transition Period: March and September

My Figure Competition Macrocycle for 2014:

Preparatory Period: March to May

Competition Period: May to August

Transition Period: March and September

The Phases of Training: General | Specific | Precompetition | Competition

Fine Tuning the Plan: The Macro becomes Micro

I won’t go into specific training schedules and workouts here in my blog, as I teach and train clients for a living and prefer not to give out workouts in my blog. However, a general over view of making the “Macro” plan “Micro” is just that. Creating a time line of scheduled training sessions for myself outlined in each of the four phases of training: Developing the Mesocycle!

General Phase: this is my prep period where I put myself on a general training regimen. During the general phase for my bodybuilding (fitness competition) prep my training is focused more on building and maintaining muscle mass. During this same phase for endurance running prep, I focus on maintaining stamina, through base building, short runs on hills or longer runs on a combination of flats and hills along with total body strength training and flexibility work.

Specific Phase: in my specific training phase, the focus is on building  lean mass in specific areas, but also on shredding and preparing my body for leaning out in the pre competition phase. For endurance running, specific training at this phase is focused speed and timing of my runs.

Precompetition Phase: Pre-competition phase for bodybuilding is my final cutting period, this is where nutrition is the defining factor between a good competition experience and a not so good competition experience. Food tapering is a word you will find me using a lot around this time in my training. Workouts are still intense but everything is dependent on diet at this point. Pre comp. phase for endurance running is a lot of yoga,my runs shorten to non-existent to rest and reserve energy for the big day, strength training takes precedence over a run in the preliminary days before a big race as well as a lot of yoga stretches.

Competition Phase: Exactly what its called. Its the point in time where final prep work is completed and its show or race time! Time in between competitions or races is spent on improving and maintaining competition conditioning.

To be continued…….

fitness model photo opp

~ Candice Maria~

So, week one has come to a close on my 12 Week Journey to the best body of my entire life! My goal is to prepare my body for possible figure modeling. I am not looking to be “bullky-man-girl” body, but lean, definition for bikini/underwear/fitness gear modeling. So the following is an over view of the work outs I completed this week and a summary of my current nutrition.

Sunday

  • 400 Meter Run
  • Bench Press: 3 sets of 12 reps
  • 400 Meter Run
  • Bent Over Barbell Row: 3 Sets of 12 Reps
  • 400 Meter Run
  • Dumbbell Shoulder Press: 3 Sets of 12 Reps
  • 400 Meter Run
  • Skull Crushers : 3 Sets of 12 Reps
  • 400 Meter Run
  • Barbell Curl : 3 Sets of 12 Reps
  • 400 Meter Run
  • Ab Crunches on the Ball: 3 Sets of 12 Reps
  • Knee-Tuck Cruch on the Ball: 3 Sets of 12 Reps
  • Side-Plank Oblique Crunch: 3 Sets of 12 Reps (each side)
  • 1-minute Plank
  • Flow-Sequences 1 through 4 of #TheCapoKinesisMethod (www.thecapokinesismethod.com)

Monday

  • 400 Meter Run
  • Barbell Squat: 3 Sets of 12 Reps
  • 400 Meter Run
  • Stiff leg Dead lift: 3 Sets of 12 Reps
  • 400 Meter Run
  • Leg Extension: 3 Sets of 12 Reps
  • 400 Meter Run
  • Lying Leg Curls: 3 Sets of 12 Reps
  • 400 Meter Run
  • Standing Calf Raises: 3 Sets of 15 Reps
  • 400 Meter Run
  • Lying Leg Raises: 3 Sets of 12 Reps
  • 400 Meter Run
  • Lying Leg Raises: 3 Sets of 15 Reps
  • Taught a 5:30 PM Zumba Fitness Class

 

dancing through my journey

Tuesday

  • Dumbbell Chest Press: 3 Sets of 15 Reps
  • Bent over Dumbbell Row: 3 Sets of 15 Reps
  • Dumbbell Shoulder Press: 3 Sets of 15 Reps
  • Skull Crushers: 3 Sets of 12 Reps
  • Bicep Curls: 3 Sets of 15 Reps
  • Lying Leg Raises: 3 Sets of 15 Reps
  • Attended Cross Fit Class: Worked on technique for Clean and Press and Snatch
  • Taught 2:30 PM ZumbAtomic Kidz Fitness Class
  • Taught 6PM Indoor Cycle-Circuit Class

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Wednesday

  • Cardio Day: 3 Mile Pre-Independence Day Fun Run

3mile ymca

Thursday

Cardio Day: Peachtree Road Race in Atlanta: 10K/6.2 Miles in 1:06:26

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Friday

Rest Day: Admiring my Results: Dropped from 151 to 148 this week! 😉

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Saturday

Double-duty: hitting upper and lower body today!

  • 400 Meter Run
  • Lateral Raises: 3 Sets of 12 Reps
  • 400 Meter Run
  • Triceps Push Downs: 3 Sets of 12 Resp
  • 400 Meter Run
  • Cable Curls: 3 Sets of 12 Reps
  • 400 Meter Run
  • Deadlift: 3 Sets of 12 Reps
  • 400 Meter Run
  • Dumbbell Lunges: 3 Sets of 15 Reps
  • 400 Meter Run
  • Dumbbell Shrugs: 3 Sets of 15 Reps
  • 400 Meter Run
  • Decline Crunches: 3 Sets of 15 Reps
  • 400 Meter Run
  • Hyperextensions: 3 Sets of 15 Reps

Total Distance Running this Week: 23.4 K = 14.54 Miles

 

running in any weather

Nutrition

My nutrition this week, consisted of low carb (not no carb), high protein meals. Tons of water and natural fat burners, such as caffeine (black coffee), and a treat I put together called Cayenne-Citrus water. Also, fiber-rich foods were incorporated as well as they keep you feeling full and regular 😉 which helps keep your abdomen from bloating.I also continue to take a multi-vitamin as supplementation for any nutrients I may not receive from my diet. The following are pictures of the types of food I ate:

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Panera Bread Special Order: Shrimp Salad w/o the Roll

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Zoe’s Kitchen Special Order: Grilled Chicken Sandwich w/o the Sandwich or fixings (Meat and Veggies only)

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Pre-Workout Protein Packed Energy NutriBullet

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Pantry Protein Pack: Raw Peanuts, Almonds, Pine Nuts, and Cashews

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Tuna and Egg White Mash-Up

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Cayenne-Citrus Water

The Journey Continue to Week 2

~ Candice “The Wellness RN”

*beijos*