Candace Howell Stupek
Fitness Model, Personal Trainer and NPC figure competitor...
Bio:
I was that long and lanky kid in school, nevertheless, I tried out for the cheerleading team every year, but was never chosen. My body on the outside had not caught up to the heart and passion I had on the inside for athletics. That skinny girl in high school... was certainly not prepared to meet the 180lb mother of three she would become. Like happens to so many, a photograph at a family gathering was the catalyst to get me to a gym.
Contest, on Stage
I had some success with cardio and portion control but a bodyfat test at the gym was the big shocker. The administrator handed me an article on heart disease and told me I was a candidate with a bodyfat percentage of 30%. I was proud of what I acheived but dismayed at how much I still had ahead of me.
I started keeping a food journal, eating 5 healthy meals a day and embarked on an aggressive weight training program. I decided to surround myself with people that would support my journey. Once I had a history of clean eating, I was able to increase my workouts and stop taking my thyroid medication.
I found the athlete my heart and soul had always told me was there! I trained for and completed successfully in triathlons and most recently in figure competitions. Now, I am passionate about helping others find quality of life through active living and proper nutrition.I love helping Moms, just like me, find their "athlete"!
Candace's 3 Children
I've been happily married for 14 years to the man of my dreams, Paul Stupek. Together we have three children, Johnnie, Tommy and Zoe. I get the most joy in life from my role as wife, mother and daughter (yes, I'm a Daddy's girl!). Each day brings new experiences and a whole lot of laughter! I enjoy volunteering at my children's school, training my client's and working out hard in the gym
What got you into working out?
What are your favourite exercises? and do you have any special training methods that you use?
How often do you train?
What is your weekly routine?
Do you train any martial arts? if yes, what was your martial arts journey?
Do you all have any special diets?
What is your favourite Healthy Food(s)?
What supplements do you take ? (protein, amino's etc)
What advice would you give our readers on exercising?
Thank you for your time.
I always considered myself athletic, participating in whatever the latest trend in fitness was at the time. (step class, aerobics, cardio funk…you name it) But it wasn’t until I joined a gym in an effort to get my body back after childbirth (x3) that I fell in love with weight lifting. The results were quick, inside and out. Lifting weights made me realize that I DO actually have the power to change the look of my body if I want to. From there I was hooked.
I have always had an affinity towards the walking lunge. I feel it is one of the most effective exercises for
shaping legs, and with some added resistance they are killer.
As far as training methods go, I stress slow, controlled movements. I like to call attention to the eccentric
portion of the contraction…holding that squeeze and really feeling the muscle. Sometimes it is hard to
get my clients to slow down… We are all sooooo busy! Envisioning what you want your muscles to look
like while your working them brings a whole new dimension to your workout and your burn.
I lift weights 4 days a week, splitting up my body parts so I work them all once a week, leaving one day
to double up on body parts that need extra attention. I strive for 5 days of cardio, with 3 days of steady
state routine and 2 days of HITT.
Mon/back and shoulders Wed/Legs Fri/Chest and arms Sat/shoulders and abs
I have no martial art training
Nutrition is key to anyone’s results. Currently, I am eating high protein/low carb/mod fat diet.
sweet potato!
I use whey protein supplements and Glutamine (Beverly International, Ultimate Muscle Protein)
also Vitamin C, Potassium and B12. I drink Xtend, by Scivation during and after workouts for recovery.
Set small goals and don’t be afraid to get uncomfortable. It is called a WORKOUT for a reason. So forget about what you have to accomplish that day and allow yourself to think of nothing but your heart rate, your muscles, your body for that hour you are at the gym. Get the most out of each rep and watch your body take shape.
Photo's Courtesy of Candace Howell Stupek
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