Body Transformation: Candice Shines In A New Bikini Body!

Healthy and toned was Candice’s preference, but her path was foggy and without direction. See how she lost 23 percent body fat and built a beautiful bikini body!
Name: Candice Henderson
BodySpace: candycain99

Candice Henderson Candice Henderson
AGE 30
162 lbs
AGE 31
117 lbs

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Why I Decided to Transform

I was never the girl who hung in the back of the room and struggled with feelings of insecurity. I enjoyed hanging out with friends and exuded a positive attitude. I constantly focused on being a better and healthier person.

I started this journey with little more than a desire to look good in a bikini. I always saw fitness magazines and noticed the nice, toned bodies, but wasn't sure if I could achieve that look because of my "body type." I always felt a toned physique looked best for women in every stage of life. Being fit and in shape works and looks great.

The road to better health can be too difficult to walk alone, so I enlisted the help of a professional trainer and nutritionist. Achieving success required a commitment to change—in my workout routine and diet. The professional trainer was critical to push me beyond my comfort zone and the nutritionist was instrumental to teach me how to make the right food decisions. I was solely responsible for the success or failure of my efforts, but the experts helped me stay accountable to the vision of what I wanted to become.

A healthy dose of honesty with myself and help from others proved to be my formula for success.

How I Accomplished My Goals

I never felt like giving up once. There were times when it was hard, but I continued to push through and progressed every week. Eating clean is the most important part of the transformation.

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Supplements that Helped Me Through the Journey
Diet Plan that Guided My Transformation

I eat every three hours and drink at least 75-80 ounces of water per day.

Meal 1
Meal 2: Post-workout
  • Fruit


    1 serving

Meal 3
Meal 4
Meal 5
  • steak


    5 oz

  • Vegetables


    1-2 cups

Training Regimen that Mept Me On Track
Day 1: Functional Exercises/Abs/Cardio
Day 2: Upper Body/Abs/Cardio
Day 3: Functional Exercises/Plyometrics/Cardio
Day 4: Lower Body/Abs/Cardio
Day 5: Shoulders/Core/Cardio
Day 6: Functional Exercises/Plyometrics/Cardio
Day 7: Rest

What Aspect Challenged Me the Most

The balancing act to prepare food, work out, and maintain a career was challenging. It was a struggle at first, but when something is a priority you make it happen.

My Future Fitness Plans

I'm an aspiring fitness model and plan to compete in several fitness bikini competitions in the future. In the near future, I will host several events that promote a healthy lifestyle, especially for women in the Houston, Texas, area.

Suggestions for Aspiring Transformers
  • Build a support system. Find someone who keeps you motivated and believes in you.
  • Set small goals so you are always progressing in the right direction.
  • Set a date for an event or competition so you stay on track.
  • If you fall, pick yourself back up and continue the journey.
  • Tell people about your journey to keep you honest.
  • Continue to push yourself.
  • Don't give up. It gets easier in due time.
How Helped Me Reach My Goals opened my eyes to the fitness world. I love the workout programs referenced on the site. It has great ideas, especially when you need to change up a boring routine. I love how BodySpace allows you to track your progress. is a great tool to assist in getting fit.

Candice's Top 5 Gym Tracks

  1. "Upgrade U" by Beyonce (feat. Jay-Z)
  2. "Don't Cha" by Pussycat Dolls
  3. "Mr. Saxobeat" by Alexandra Stan
  4. "Glamorous" by Fergie
  5. "Let's Go" by Calvin Harris (feat. Ne-Yo)

I would like to thank all of my family and friends who were my support system from the beginning. Special thanks go to Michael Florida's Life Nutrition and my trainer, Monica Iles, at Athletic Fit Club in Houston, Texas.

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