Personal Trainer Of The Month: Candace Stupek!

Candace Stupek wins the Personal Trainer Of The Month! She was chosen for her commitment to helping her clients achieve their fitness goals!

Candace Stupek Name: Candace Stupek
Age: 44
Education/Certification: NASM CPT and Venice Nutrition Coach
Location: Atlanta, Georgia
Contact Info: Number Of Clients: 20-25
Rates: Vary depending on service

Q: Could you tell us a little about your background - personally and professionally?

Personally, I am a mother of three, ages 14, 11 and 9. I am a certified trainer and nutrition coach. I compete in figure, triathlon and recently completed my first half marathon.

Q: When and why did you become a trainer?

I became a trainer four years ago when it became apparent to me that I had something to offer others. I want my clients to experience the quality of life I have found through proper diet and exercise.

Q: What is your training style? What methods do you use?

My workouts are all individualized for each client, whether toning, adding muscle or sport specific training. I utilize a circuit or giant set program for many clients...this way I work the whole body and keep the calorie burn high.

I like to keep rest periods short for the most part and the intensity level high. I stress form, controlled speed of the repetition and mind connection with the muscle being worked.

I like to work both slow and fast twitch muscle fibers within each workout to get an overall look of athletism.

Q: Do you have examples of success stories from clients using your methods?

I have quite a few dramatic weight loss transformations I am very proud of...examples can be found on my website.

IFBB Pro Monica Brant is my biggest inspiration!

Q: Who are some of your most notable clients?

Every one of my clients is a notable client.

Q: Can you please you give me an example diet and training program you put together for your clients?

I stress lifestyle change with my clients. I will teach them how to eat 5-6 small protein driven meals timed 3-4 hours apart through journaling or a written plan.

I then design a workout program based on goals of fat loss or muscle gain. Check out the sample plan included below!

Q: What are the most common mistakes a client makes?

1. Not eating enough food! Most clients are shocked when they get their meal plan and there is so much food! But most people carrying more fat than they desire, don't take any nearly enough good, nutrient dense calories.

2. Not being consistent. Whether it be diet or training. Consistency = results. One or two good days will not get you where you want to be.

3. Not "bringing" it. I want my clients to leave the stress of the day, the unfolded laundry, the uncooked dinner, and the waiting emails at the door.

Q: What are the most common mistakes you believe a trainer makes?

Not tuning into what drives and motivates a client and making the goal too large to obtain. Everyone learns differently and comes with different baggage.

It takes time and effort to gain a client's trust, and make them see that they have the power within them to change. Sometimes you have to come at them from all angles before one clicks.

Q: Do you set your clients up with a full diet and training plan for them to follow by themselves?

If they desire, absolutely. But not without much discussion about their lifestyle, their schedule and what it will take to follow the plan successfully.

Oh Candace, always showing off...

Q: How do you keep your clients motivated?

I remind them of their goals, I show them that I am fighting the same fight, and I strive to show them they can do something they thought they couldn't do...on a regular basis.

Q: Do you train a male client differently to a female?

I like to say I train everyone a little bit differently. No two people are the same.

Q: How have your changed your approach to clients over the years of experience?

I've learned you can't push someone to change that doesn't want to...I've learned patience.

Q: How do you start a client on a new program? Do you do some kind of assessment?

For my online clients I send a questionnaire that gives me all the information on you I need to customize a nutrition and training program that will fit your needs.

Q: Do you prefer to train male or female clients and why?

I train mostly females...I can relate to their needs as a mother myself.

There is not greater satisfaction than watching a grown woman find their inner athlete...she becomes strong and invincible before your eyes.

Q: Do you feel just as much like a psychologist as you do a personal trainer?

Sometimes... but it's part of the job I love. Controlling our minds = Controlling our body.

Candace is controlling your mind right now,
and she's telling you to get fit.

Candace Stupek's Sample Nutrition Program

Meal 1:

Meal 2:

Meal 3:

  • 5 oz chicken

    Chicken Wrap

    (5 oz chicken, spinach, 1 slice lowfat/fat free cheese on whole wheat wrap. Light shmear of all natural hummus)

Meal 4:

Meal 5:

Meal 6:

  • protein shake

    Evening shake

    (1 tbsp flaxseeds, ½ cup strawberries, 1 scoop whey protein)


1. If you don't like egg is ok to use 3 whites and fill the rest with southwestern style/garden vegetable egg beaters for added flavor. OR use a whey protein to mix in your oatmeal. I love Beverly Int. Ultimate Muscle Protein in my oatmeal it mixes well and is delicious.

2. Your meal replacement shakes can be any whey powder, as long as it is less than 120 calories, less than 4 carbs, and less than 4 sugars.

3. Protein sources for Meal 5 should be chicken, turkey, white fish or pork tenderloin. Salmon or flank steak can be eaten up to 3 x's per week.

4. This last meal (#6) is VERY important to get in. You may substitute egg whites or fat free cottage cheese. I have some great ways to make this taste like a dessert if you need them.

5. You should be drink at least 4 liters of water a day. Coffee and green tea, crystal light are also fine to have.

6. Meal timing is VERY important. Each meal should be timed at every 3 hours. It is FAR worse to skip a meal than to eat the wrong thing. Skipping meals will always come back to bite you...whether it be later in the evening or the following day. Consistency is KEY for results. In order to maintain consistency...a certain amount of preplanning is integral. Every evening, time should be set aside to map out/prepare the next days meals.

7. Protein sources can always be substituted for other lean protein sources.

Candace Stupek's Sample Workout

Day 1: Legs

Warm Up:


Note: Do 1 set of the 1st exercise, immediately following with the next exercise with no rest. Rest for 1 minute between sets.




Day 2: Back/Biceps

Warm Up:





Day 3: Shoulders

Warm Up:





Day 4: Chest/Triceps

Warm Up:





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