FitnessRX.04.April.2015 [Pages 74 - 79]

7/25/2019 FitnessRX.04.April.2015 [Pages 74 - 79]

1/674 FITNESSRX APRIL 2015 www.fitnessrxwomen.com

FitRxTRAINING

When we spoke with Candice, she was eight weeks out from her fifthconsecutive Figure International and hoping to take her third title. Weasked her a few questions about diet staples, motivation and more! Hereswhat Candice had to say.

FRX: WHY DO YOU ENJOY FITNESS AND COMPETING SO MUCH?CANDICE: I absolutely love the structure of competing. I love the chal-lenge of it. The obstacles make me stronger. Each show and each year Istrive to be a better version of myself, both physically and mentally. Yougrow so much as a person through fitness and competing. [Us competi-tors] all know what it takes to set that goal and to push each and every daytowards that goal. We all appreciate that of the sport and of each other. As

long as my body and mind allow me to, fitness and competing will always bewith me.

FRX: DO YOU EVER HAVE DAYS WHERE YOU JUST DONT WANT TO TRAIN?HOW DO YOU MOTIVATE YOURSELF?CANDICE: Oh boy, of course I do! And I will admit, I see more of those days than I did in the beginning of my Figure career.I am human I get tired, I get frustrated, and, yes, my motivation escapes me some days. But thats when I put myself incheck! I remind myself of my goal, and how far I have come. We all will have our rough days, and thats OK. Its how youbounce out of it that matters.

FRX: HOW OFTEN DO YOU HAVE CHEAT MEALS, AND WHATS YOUR FAVORITE?CANDICE: For me, it depends how far along in my prep I am. If Im ahead of the game, I will add one in each week. For theOlympia I was allowed burger and fries the last five weeks. It was glorious! So yep, for me, a nice big juicy burger and fries

and Im content!

FRX: WHAT ARE SOME STAPLES OF YOUR DIET?CANDICE:During prep, I eat mostly chicken and cod as well as eggs for my protein source. I like to opt for free-rangechicken, wild cod and free-range eggs as well. I like to do organic produce and rather than eating oats, I eat cream of rice.For protein powder, I like plant protein. NovaFormes PhytoPro-V is my favorite. I did all of this for the Olympia [where Can-dice placed second] the last six weeks of prep (because I was feeling very sluggish and had a lot of inflammation), and, boy,did I notice a difference in how I felt and how my body looked as well! Its amazing how the little tweaks we implement in ourdiet can make a big change.

FRX: GOING INTO THE ARNOLD THIS YEAR TO DEFEND YOUR TITLE, HAVE YOU MADE ANY CHANGES TO YOUR PREPAPPROACH?CANDICE: My prep for the 2014 Olympia I thought was my most challenging. During the summer, I started experiencingpretty bad instability with my hips, lumbar and lower thoracic. I added in different therapies and muscled my way to the end.The month after the Olympia, everything (mostly back) just started radiating with inflammation, in addition to my previousissues. So I decided to get an X-ray and MRI. I had several issues come up, and am now seeing several different thera-pists to correct instability and imbalances. So for this years Arnold prep, I am changing a lot of my approach to training ...especially lower body and how I am performing my exercises and focus on the right exercises for my body. To maintain andenhance structural integrity had been my focus this prep. It is very frustrating at times and for me, this show will be mymost challenging, but more mentally. But at the same time, it will be my most rewarding as well.

FRX: TELL US A LITTLE BIT ABOUT PROCAKEZ. LAST TIME WE TALKED, YOU SAID YOUR NEXT VENTURE WAS TO BRINGTHEM TO THE MASSES. WHERE ARE YOU CURRENTLY AT WITH THAT GOAL?CANDICE: My vision is still that indeed. When I came up with ProCakez, it was something I stumbled upon when experi-menting in the kitchen while in prep in 2009. The hustle was going strong for the first few years, then I slowly startedputting them on the back burner (with my end goal for them still intact). I was balancing full-time semesters, averaging sixshows a year, and making/selling on average 75 cakes a week, sometimes more. I still make them for requests, though. And

CH TTING WITHCANDICE
http://www.fitnessrxwomen.com/http://www.fitnessrxwomen.com/


2/6

since ProCakez is my baby I felt right now is thetime. My focus is back to ProCakez, so its time forme to really focus on getting them to market.

FRX: WHAT ADVICE DO YOU HAVE FOR WOMENWHO WANT TO GET IN SHAPE LIKE YOU?CANDICE: Have a plan. Write it on paper. Mapout that plan into action steps and write your goal

above your action steps. When you see it in a visualperspective, it will appear much more clear andobtainable. Also, the act of writing it on paper is verypowerful. Without a doubt, it means you will achieveit! The secret, though, is this you must believe inyourself.

FRX: IS THERE ANYTHING ELSE YOUD LIKE TOADD?CANDICE: Dont rush things. Be patient. Everythingwill come together like magic. During your journeyto getting fit, one piece of advice that is pricelessis to enjoy your journey! Every part of it! Yes, the

destination (the end result aka your goal) is obviouslyrewarding, but the journey along the way is where itsat. Embrace each experience, each up and down, allthe knowledge you will learn, definitely all the peopleyou meet and friendships you make, and the personyou will become.

APRIL 2015 FITNESSRX www.fitnessrxwomen.com

WARM-UPDUMBBELL MILITARY PRESS

1 WARM-UP SET FOR 20 REPS

3-4 WORKING SETS X 10-12 REPS

DUMBBELL UPRIGHT ROW

3 X 10-12 REPS

REVERSE-GRIP BARBELL PRESS

3 X 10-12 REPS

COMBINATION MOVE:

PRONE INCLINE BENCH DUMBBELL RAISE RIGHT INTOPRONE INCLINE BENCH REAR LATERAL RAISE

3 X 15 REPS

STAGGERED STANCE CABLE LEANING LATERAL RAISE

4 SETS, INCREASING WEIGHT EACH SET; 15/10/12/8 REPS

REAR DELT REVERSE CABLE FLYE

3 X 12-15 REPS

CABLE ROPE HIGH PULLS (STANDING)

3-4 X 10-12 REPS

STEP-UPS WITH HANDS

COUNT TO 20-30, DEPENDING HOW SOON SHOULDERS FATIGUE(MAKING 10-15 PER SIDE), 3 SETS

FOREARMS TO HANDS ON BOSU BALL

COUNT TO 20-30, DEPENDING HOW SOON SHOULDERS FATIGUE

(MAKING 10-15 PER SIDE), 3 SETS

GET IT RIGHTHOW TO PERFORM THE EXERCISES IN THIS WORKOUT

DUMBBELL MILITARY PRESSBegin seated on bench, andhold two dumbbells at yourshoulders with your palms fac-ing forward. Press the dumb-bells above your head, andlower back to starting position.

THE

WORKOUTThis is one of Candices all-time favorite shoulder workouts.

It works all the shoulder muscles effectively. I like doing thisworkout every few weeks to change it up. Because these par-ticular movements are a little different than traditional ones, itshocks the body a bit and it keeps it fun! she said.

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WE ALL WILL HAVE OUR

ROUGH DAYS, AND THATS

OK. ITS HOW YOU BOUNCE

OUT OF IT THAT MATTERS.

FitRx TRAINING PRONE INCLINEBENCH DUMBBELL

RAISEHold a dumbbell in eachhand and lie facedown on anincline bench. Slowly raisethe dumbbells in front ofyou, and keep your elbowslocked. Squeeze at the topand breathe out. Lower armsback down to your starting

position and inhale.

PRONE INCLINE BENCH REAR LATERAL RAISEAfter performing the dumbbell raise, raise your arms to the side until your elbows are shoulder height and palms are facing the floor.Keep your elbows slightly bent. Return to the starting position.

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coretight!

CANDICES TIP:Keep the same

body position as

first exercise (tight

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position). When you

bring the dumbbells

to the side, lead with

the elbows. REALLY

focus on working therear delts and not the

mid-back.


4/6

KEYS TOBUILDING SHOULDERS

CANDICE SHARES HER TOP TIPS.

SLOW AND CONTROLLED MOVEMENTS (NOMOMENTUM/ASSISTANCEFROMTHEBODY). FOCUS ON THE WHOLE SHOULDER ANATOMY. INCORPORATEAVARIETYOFDIFFERENTDELTRAISES, HITTINGDIFFERENT

ANGLES. WARM UP PROPERLY. WARMINGUPPRIORISVERYIMPORTANT. THISPREVENTSTHERISKOFINJURY. WHENWARMINGUP, DYNAMIC

MOVEMENTSTRETCHING, LIKETHEWARM-UPINTHISWORKOUT, ISRECOMMENDED. STATICSTRETCHINGISGOODDURINGYOURWORKOUTINBETWEENSETS.

TRAIN HEAVY! MAKE SURE YOU INCORPORATE DIFFERENT VARIATIONS OF PRESSES(I.E., ARNOLDPRESS, DUMBBELLPRESS, BAR-

BELLPRESS, ETC.) CHANGE UP YOUR SHOULDER ROUTINE OFTEN KEEPTHOSEBABIESGUESSING! INCORPORATE SUPPLEMENTS INTO YOUR DIET PLAN. CANDICESFAVORITESINCLUDEBCAAS, CREATINE, ALLMAXS

CARBION(FAST-DIGESTINGCARBPOWDERFORPOST-WORKOUT), BETA-ALANINEANDALLMAXSISOFLEX(CLEANISOLATEPROTEINPOWDER).

www.fitnessrxwomen.com

STAGGERED STANCE

CABLE LEANING

LATERAL RAISE

(NOT SHOWN)Grasp the left cable with theleft hand. Begin facing awayfrom the cable machine, onefoot in front of the other,slightly leaning forward.Slowly stretch the cables up,keeping elbows slightly bent,until your elbows are parallelto the floor and then slowlylower, all the while leaningforward slightly and makingsure your stance stays stag-gered. Repeat with the other

side.

REVERSE GRIP

BARBELL PRESSSit on a bench holding a barbell with a

reverse grip. Press the barbell upwardand feel the stretch in your shoulders,and lower back down.

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5/678 FITNESSRX APRIL 2015 www.fitnessrxwomen.com

FitRxTRAINING

REAR DELT REVERSE CABLE FLYEFace and stand directly in the center of the cable machine, between the two stacksof weight. Set the cable to the lowest position or with just a few plates, and attach arubber-grip handle. Begin grasping the left high-pulley cable handle with your righthand, and the right high-pulley cable handle with your left hand. Hold hands in front ofyour chest, elbows bent slightly, and pull the cables back in an arc until your elbows arebehind your back. Bring your shoulder blades together, return and repeat.

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CABLE ROPE HIGH PULLSAttach rope on cable machine, set the cable to the highest position. Grasp rope, leanback slightly, and pull rope toward forehead. Repeat.


6/6APRIL 2015 FITNESSRX 9ww fitnessrxwomen com

STEP-UPS WITH HANDSGet in a plank position behind an aerobics step. Then, step yourpalms up to a plank with both hands on the step and back down.

FOREARMS TO HANDS ON BOSUStart in a plank on forearms then place one palm on Bosu to press

up to a plank using both hands and then back down to forearms.

EACH SHOW AND EACH YEAR

I STRIVE TO BE A BETTER

VERSION OF MYSELF, BOTH

PHYSICALLY AND MENTALLY.

YOU MUST BELIEVE IN YOURSELF.

CANDICES TIP: To ensure proper ac-tivation and results, first and foremost

proper and perfect form and align-

ment is important! Remember, mind

over matter with these challenging

core/shoulder moves. You can do it!!

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body.

KEEP UP WITH CANDICE

If you live in Central Florida and wish to purchase

ProCakez, contact Candice via Facebook (IFBBFig-ureCandiceKeene). You can also find Candice on

Twitter (@candicekeene) and Instagram @candice-

keene and @poselikeafigurepro)

Candice can be contacted for appearances through

www.fmg-fitnessmanagementgroup.com.

ABOUT CANDICE KEENE

2013 and 2014 IFBB Figure International Champion

ALLMAX Nutrition and Better Bodies athlete

Resides in Orlando, FL

Grew up in Phoenix, Arizona
http://www.fitnessrxwomen.com/http://www.fmg-fitnessmanagementgroup.com/http://www.fitnessrxwomen.com/http://www.fmg-fitnessmanagementgroup.com/

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FitnessRX.04.April.2015 [Pages 74 - 79]

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