How to get a body like Candice Warner: Aussie Ironwoman’s new personal trainer reveals her transformative workout routine

‘Roaring and ready to go’ is how Candice Warner’s new personal trainer describes the former champion Australian Ironwoman as a client.

The former cricket WAG and mother of three, 39, is undoubtedly in the best shape of her life.

Daily Mail Australia sat down with her secret weapon, women’s strength coach Annabelle Owen, to get all the details about the work Warner put in in the gym to get there.

Annabelle is a Sydney-born strength coach and powerlifter who has been training big weights since she was fourteen. Candice is her first and only celebrity client.

The cricket WAG turned media personality contacted a colleague of Annabelle’s at Titan Fitness in March this year and has not missed any of their three-week sessions since, she said.

“Candice doesn’t come from a strength athletic background,” Annabelle told Daily Mail. “She’s primarily a runner and a surfer, so I was actually quite impressed from day one because I didn’t expect her to be so strong.”

Candice Warner, 39, pictured on Tuesday leaving one of her three weekly strength training sessions with Annabelle Owen of Titan Fitness

After “several months” of consistent training, Annabelle said Candice is weighing 120 pounds on her squats.

‘As a busy working mother, like many of my clients, we keep her sessions super structured. They don’t last longer than 45 minutes, so we keep it efficient.’

Candice will train three times a week, she said, with a legs/lower body session on Monday, an arms/upper body session on Tuesday, followed by a rest day, and then an all-body workout on Thursday: “So we’re hitting it all [in the body] twice a week.’

The reason Candice sought out a strength coach, says Annabelle, ‘was mainly to have structure in her routine and training.

“Like most people, having a coach and something to show up for makes it easier to stay consistent in showing up.

“It was also to move away from her regular training, and from what she was used to when she was an athlete, to focus more on getting stronger.”

As an example of a workout, the trainer added that she often starts with a compound moment, whether that’s a squat, bench press or deadlift, and then moves on to more isolated movements that can target the hamstrings, quads, triceps and biceps from Candice. .

“We usually start with a larger movement first and then move to smaller target areas for individual muscle groups,” says Annabelle.

Candice will train with her strength coach three times a week, doing an arms/upper body session one day, a separate legs/lower body session the next, followed by a rest day and then a full body workout

The ‘efficient’ sessions last no longer than 45 minutes for the ‘busy working mother’

As Candice walked out of the gym on Wednesday, she looked fresh and unbothered by the sweltering Sydney heat as she wore red workout shorts and a form-fitting white tank top.

The results of the tall brunette’s ‘arm day’ were evident in the bulging muscles she displayed as she trotted to her parked car.

“We try to get heavier with the weights every session,” Annabelle said.

“My goal with her is to get her to get some good results on her squat bench press and I think that will make her feel really confident.”

“My greatest passion is specifically strength training for women,” Annabelle explains. “I believe we should all have a deep connection to exercise that goes beyond how we look and how we value mere aesthetics.”

‘The best thing about strength training is that it is super measurable, right?

‘From the previous week to the current week, or over an eight-week period, we can see weight being added to the barbell or to a particular machine, and if you can lift that, you feel really good and proud.

‘The focus of the result is on performance and enjoyment, not on a number on the scale or fitting into a certain size.’

As with all exercise, she added, consistency above all else is the key to improvement. But there is another important part that precedes this: ‘Enjoyment.’

‘If you enjoy something, then you are consistent. And what happens from there looks good, but it will only be a byproduct of that.”

Sydney powerlifter and strength coach Annabelle Owen, 25, is behind Candice Owen’s body transformation

The women’s strength coach preaches exercise as ‘medicine’ and an antidote to the cultural moment when women are shrinking themselves with fad diets and weight loss drugs

Additionally, women who specifically follow a strength program will find that they need to eat more to properly fuel their bodies, not less.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you start losing as much as 3 to 5 percent per decade. according to Harvard University.

“Holding on to muscle mass is so important for longevity for your metabolic system,” Annabelle continued.

“I think in the cultural moment we’re living in right now – where fat-shredding and the ‘get lean and skinny’ message is everywhere – it’s really important to remember that.”

To all the girls and women who struggle with the urge to shrink themselves with fad diets or weight-loss drugs, she says: try packing on some weight.

“I think you’ll find that you’ll like your appearance more if you also have some muscle and you feel confident that you’re strong.”

And unloading groceries, running around after your kids, and all elements of daily life will have a positive impact.

“People think of exercise as a way to look good,” Annabelle said. ‘But many people forget that it is actually a medicine. It’s what keeps you healthy over the course of your life.”

Annabelle primarily trains powerlifters for athletes, like herself, and everyday women and busy moms, as well as young women setting foot in the gym for the first time.

“But no one likes Candice,” she laughed. “She’s like, go, go, go. It makes her easy and fun to coach.”