10 Tips for Getting (and STAYING) Fit!

Candy's Top 10 Tips for Getting (and STAYING) Fit!

No matter where you start, or how far you have to go, getting fit and maintaining a healthy lifestyle can be a bit of a process. But, it doesn’t have to be! Below I have listed 10 simple tips to help you stay on track and reach your health and fitness goals.

1. Love yourself *at ALL stages* 
Whether you’re just beginning, you’ve fallen off the healthy horse, or you’ve been on the gainz train for years; you have got to learn to love your body for all that it is. Nobody is perfect; we all have our flaws and things we want to change. But, you can be a work in progress and still be proud of who you are and what you know you’re capable of. Self-love is the number one!

2. Do it for YOU – Not for anyone else
The decision to get fit has to come from within. Sure you may want to be healthier for your spouse or kids but if you don’t have a strong desire to do it for YOU, it probably won’t last. You deserve to spend time on taking care of yourself; body, mind, and soul.

3. Don’t compare!
So you see these beautiful models with chiseled bodies on social media and you think, “Wow, if only I could have her butt or his arms…” STOP. Hold it right there! You are special. You’re unique. No two people are the same in this world and that is such a wonderful thing! It’s nice to be motivated by people’s stories but we all struggle and everyone has their own journey to reach their individual goals. Quite comparing your life or progress with anyone else. It is always you vs. you and guess what, either way you win because you’re awesome and working hard towards becoming a better person.

4. Listen to your body
What works great for your friend, co-worker, or some fitness model on IG may not work for you. Learn YOUR body. Find out what works best for you. Maybe you need more carbohydrates in your diet. Or possibly you find that you enjoy running long distances. Hey, maybe you’re exhausted from training so you need to take a rest day. Don’t burn yourself out. Rest when you need to because recovery is super important for muscle growth. Bottom line is, take the time to get to know your body and be mindful of what it’s trying to tell you.

5. Minimize the S word (STRESS)
Stress is a silent killer. It can wreak havoc on you mentally and physically. Make sure you practice being patient and don’t sweat the small stuff. People will annoy you, problems will pop up at work, family and friends can create drama; that’s life! Become a spiritual warrior and count your blessings every single day. Take regular breaks when you’re feeling overwhelmed and make time to pray and/or meditate daily.

6. Set SMART Goals
In order to succeed, you have to hold yourself accountable. A great way to do this is to set SMART Goals. Here’s an awesome pictograph explaining each step. (Insert photo) Now right down your SMART Goal!

7. Be Consistent
Know that good things take time. You will have awesome days, terrible days, and all kinds of days in-between. But the key is not giving up when times get tough. I have had my fair share of setbacks during my own fitness journey but every time I veered off track, eventually, I found my way back. Daily failures are like red lights during a road trip. When you’re driving a car, you’ll come to a red light every now and then. But if you maintain a good average speed, you’ll always make it to your destination despite the stops and delays along the way. Just keep driving!

8. Celebrate your progress
No matter how big or small, progress is progress! Be proud of your accomplishments and take a moment to reflect on your accomplishments. I personally like to buy a cute new outfit or upgrade my gym gear as a reward for reaching a goal.

9. BALANCE is key
Seriously. I am sure you hear this all the time but it is so freakin’ true! You have to learn to have a healthy, balanced life. Spending all your free time in the gym instead of making time for family and friends is NOT healthy. Cutting out your favorite foods forever and eating 100% “clean” is entirely unrealistic. Turning down invitations out and missing important events because you can’t track your food is just insane. You can be healthy and still enjoy a glass of wine, ice cream, pizza, and bagels. Moderation, not deprivation. Restricting yourself too much creates and unhealthy fixation. Learn to make smart choices and don’t sacrifice other parts of your life just to be fit.

10. Be Positive!
Your mindset is everything. Once a negative thought enters your mind, you have to be aware of it, and endeavor to replace it with a constructive one. If the negative thought returns, replace it again with a positive one. It is as if there are two pictures in front of you, and you have to choose to look at one of them, and disregard the other. Persistence will eventually teach your mind to think positively, and to ignore negative thoughts. If you expect only favorable results and situations, your circumstances will change accordingly. Stay focused and remain positive!

Bikini Competitor Confessions - Amenorrhea in Athletic Women

So I was extremely hesitant about posting this... but, this subject has been weighing very heavily on my heart for quite some time.  To be honest, I have had many sleepless nights and I can't even count the amount of times I have cried over what I'm about to talk about.

If you're reading this, you're most likely a family member, a dear friend, or an amazing #fitfam friend from around the world.  Let me begin by thanking each and every one of your for joining me on my health & fitness journey.  THANK YOU!!!

As you may already know, it all began about two years ago when I started training for my first NPC Bikini Competition.  During the process of preparing for my show, I fell in love with working out and eating clean, whole foods.  I enjoyed learning new exercises and educating myself on nutrition and how cohesively; they affect your body in ways I hadn't even imagined.  I loved watching my body change and became hungry for results.  I wanted to be better, do better, look better, and at some point, nothing else mattered other than "self improvement".

Well, the problem was I had lost sight of my overall health.  Most people look at fitness models with wide eyes and admire them for their amazing physiques.  The fact is, most people also do not realize the huge amount of hard work and effort that is put forth day in and day out in order to achieve a show or photoshoot ready physique.

I began training for my first show the beginning of 2012.  I ended up loosing my menstrual cycle about a month or two into prep.  The absence of menstruation is also known as Amenorrhea (un-men-oREE-uh).  (Sorry to any fellas reading this, but I really think this issue needs to be addressed!) lol.  At first I was actually excited about not receiving my "monthly gift".  I mean really ladies, who wouldn't be?!  But, after ending prep and taking some time off in between shows, Aunt Flow didn't come back to visit...

I gave it some more time though, and then eventually decided to compete again in 2013 with no sign of my menstrual cycle.  I kind of just brushed the whole situation to the side because I had my sights set on my goals I had established and nothing was going to get in my way of achieving them.

Finally though, something clicked.  Probably from the continuous love, support, and advice from my family that I needed to RELAX.  I didn't want to stop, but I knew I needed to.  It's funny because so many people admire competitors; desiring a shredded six pack or overall lean body.  But, the fact is, stepping on stage at less than 10% body fat is when a bodybuilder is at his/her weakest.  You really think someone can push their maximum weight in the gym when they are in a caloric deficit?  Most likely not!

Anyways,  I decided to give myself and my body a break.  Sometimes, the right thing and the hardest thing are the same.  I cut back my gym sessions, and I slowly began to increase my calories.  I was so afraid that I was just going to blow up and gain massive amounts of fat everywhere.  The process has (and is STILL) hard for me some days.

After a couple of months off (my last show was in April of 2013) I still wasn't getting my period.  So, I finally decided to go to the doctors.  In fact, I went to numerous doctors, tried a variety of treatments, and still, nothing seemed to be working.  I actually almost gave up, thinking I would never be "normal" again and even considered prepping for another show.  But something my amazing OB/GYN said to me stuck.  She said, "Candy, I know this is something you are passionate about, but it's not healthy for you.  Think about it, do you want a few more years to pass by, maybe you'll be in a relationship, married, and wanting to start a family and you won't be able to.  What do you really want?  Do you want to have a bunch of plastic trophies or do you want to be able to have children?"

That hit me hard.  Like a ton of bricks actually.  But, it really helped me put things into perspective.  I want to be healthy.  I do want a family (one day, down the line, far far away) lol.  I think what most women fail to realize (myself included) is that if you let these types of hormonal issues go for too long... the side effects can become irreversible.  Now obviously I am not a doctor, but I have been to quite a few, and I have done A LOT of research and have educated myself fairly well on this topic.  And yes, there are many women who are capable of competing and maintaining a low body fat percentage and never loose their menstrual cycle.  But I believe there are far more women who have had problems than those who haven't.  I know numerous ladies who have shared with me their stories about dealing with this same problem.  So please know, that if you do as well YOU ARE NOT ALONE :)

At first I thought it would be kind of embarrassing talking about something so personal.  But, I think today (Mother's Day) made me realize that I needed to share my story.  I'm still in the process of trying to regulate my hormone levels, so I'm not 100% there but I am on my way.  I want to promote a healthy, active, and fit lifestyle.  But health starts from the inside.  I am not trying to discourage anyone from competing because I am so happy and proud of myself for doing so, and maybe I will step on stage again one day.  As for now though, there are so many other things I have my sights set on.  School, work, family, friends, etc. BALANCE is key.

So yes, push yourself, work hard, and remain dedicated, but please don't become so engrossed in creating a "better you" that you compromise your health!  Train smart and eat a healthy, nutritious, balanced diet.  Know that your self worth should not be associated with numbers; whether it be on a scale, body fat, macros, or even your personal bests.  You should love yourself every single day regardless of what stage you're at in your journey.

Life is TOO SHORT and TOO PRECIOUS to not appreciate what God has blessed you with.  

Thank you for taking the time to read my post, which was pretty difficult for me to write.  I hope that if you're a woman struggling with the same or similar issues, you seek help like I did.  I have provided a few links below if you'd like to educate yourself a little more about the topic.  I also hope that you take a step back and reevaluate your priorities.

No one's life is perfect.  You may think it is from what people choose to edit and post and share on social media.  But no matter who you are, everyone has their own issues, and I really believe that we are all in this together <3  Don't be so hard on yourself or others!

So stay positive, don't stop smiling, never give up, be happy and share that happiness, live well, and God bless!  

xo Candy

Helpful links:
http://www.vcuhealth.org/?id=1045&sid=1
https://www.ivf.com/amenath.html
http://www.femaleathletetriad.org/2012/08/nutrition-tips-for-women-with-amenorrhea/
http://www.acsm.org/docs/brochures/the-female-athlete-triad.pdf
http://www.medscape.com/viewarticle/717390_5

2013 Bodybuilding.com Spokesmodel Search

Hi guys and gals!

I'm writing this post because I would like to ask for your help!

PLEASE take a moment of your time to vote for me in the

2013 BODYSPACE Spokesmodel Search

PRETTY PLEASE :)

This would be such an honor and would seriously mean the world to me.  To even be in the contest is amazing but I always say if you're gonna go, GO ALL THE WAY!!!!


You can vote daily, on your smart phone, computer, work computers, school computers, anything!

Here is the link:
http://www.bodybuilding.com/fun/2013-bodyspace-spokesmodel-search-voting.html

My username is qtcandyxo

With this profile picture!

THANK YOU SO MUCH FOR YOUR SUPPORT!!!