Happy Tuesday! It's Christmas week! Are you done with your shopping?
I have a few more things to get. And yes, I did wait for the last minute for some things. Sometimes it be like that. Last year, I got everything done early. So, I guess this year is an off-year. 😆
Haha, anywho, STRONG friend.
I hope your week is off to a great start.
I wanted to make sure you don't miss my annual 12 Days of STRONGMAS going down on the gram!
I also wanted to share here with you, via email, cause I know how Social Media like to do. People tell me all the time; I didn't even see when you shared {fill in the blank}!
If you haven't seen my posts over on IG, make sure you turn on your notifications for my account. The algithorim be so wrong to us at times!
So, here are the first 8 days of STRONGMAS, in case you missed them!
STRONGMAS Day 1 - Spicing up the Split Squat Varaiton - Front Foot Elevated Split Squat.
Folks are always looking for variety - like there's some magic in doing a new exercise every time they workout, so here's a super simple way to add variety without randomness to your programming.
Still a basic movement pattern with a lil spice - once you have mastered the traditional split squat variation.
The benefits of single-leg training...
One, it's good for you!
Two, it will improve your single-leg strength.
Three, it will bring up imbalances between your legs.
Four, it will carry over to things like the squat.
They will improve your lower body strength!!
STRONGMAS Day 2 - The Basics - Basic Strength Movement Patterns!
You're never too advanced or to good to do the basics. I have almost 20 years of training under my belt, and I am still hinging, squatting, lunging, pushing, and pulling!
The basics should be the entree - the main dish of your training program!!
Within the post, you will find examples of the foundational movement patterns! Make sure you save it for later to refer back to!
STRONGMAS Day 3 - The importance of eating the things!
STRONG friend, you gotta eat STRONG!
I cannot stress it enough that eating like a bird will not get you anywhere, even when you're trying to lose body fat. This post particularly talks about eating enough food to support muscle growth.
Have a look, and you'll have a good laugh too!
STRONGMAS Day 4 - How to improve your Single-Leg Deadlift!
The SLRDL is great for improving balance, stability, mobility, foot strength, and single strength. Last but not least, it's great for the booty, i.e., your juicy glutes!
In this post, I share a simple way to start improving the SLRDL before you add load to it. How to dial in your form!
When you really practice doing the SLRDL, you'll get better at it.
That's exactly how I did. I started with no weight for a long, long time, then progressed it all the way to doing it with a barbell. It was not overnight either! Time, patience, reps, and more reps over time!
STRONGMAS Day 5 - How to tell if you aren't eating enough protein!
You'll get a chuckle out of this one, too, with a side of education!
I also share how to hit your protein targets if you are struggling.
STRONGMAS Day 6 - Building a STRONG back (Your Posterior Chain) with a Fun & Challenging Deadlift variation!
This type of deadlift adds a little spice to the upper back.
They're also great for:
- building muscle
- improving pulling strength
- building your grip strength
- Hit the glutes, of course, and the hammies
- they build our upper body strength real good - hello Traps - well, all the musculature of the back really!!
- Your pulling strength - hello pull-ups!
STRONGMAS Day 7 - 7 Muscle Building Fundamentals!
STRONG friend, muscle does not come easy. It takes time.
If you really want to double down on increasing your strength and building muscle, you must be sure to follow the sound advice within in my post!
No blowing smoke; it's straight-up facts! You can't improve your strength or build muscle out of thin air, being random, or not prioritizing strength training.
Don't leave your gains on the table, and Day 7 of STRONGMAS will help you not leave them or lose them!
STRONGMAS Day 8 - Squat deeper... squat better with 4 of my favorite Squat/Lower body Dynamic Warm-up exercises that will help you improve your mobility!
Sometimes it's the hips, sometimes it's your ankles or your T-Spine, and even your hamstrings that may be affecting your range of motion with the squat.
So, if you want to squat better, have your squat smooth like butter, be sure to double down on your dynamic/mobility warm-up before you lift!
Even do mobility work on non-training days! You'll thank me later!
Whelp, STRONG friend; I hope you find these posts helpful.
If one or two of them resonated with you... let me know what little gem you walked away with that you can apply to your STRONG & wellness Journey!
Thanks for reading. I hope the rest of your week is amazing!
In Strength & to Your Success,
Xo
Candace
P.S. Don't miss the rest of the weeks STRONGMAS series over on Instagram!
