Hey, hey, STRONG friend! Happy Hump Day. Happy New Month! It's the first day of the month. Blink once, and February is gone. It felt a little longer than usual, even though it was a shorter month. Lol, how is that? 😆 Whelp, STRONG friend, how was the February for you? What were some of your wins for the month, small or big? They all matter! Celebrate em all.
Smash the reply button and share it with me. I’d love to celebrate with you! Let me tell you; I am so glad I’ve been journalling regularly because it has helped me look back and reflect on the month without trying to remember what happened, what went well, what didn’t, etc. Wins for me.... I’ve kept up with journaling twice a day - morning and evening. I think I missed once or twice, where I didn’t do both times of the day. Kept up with my daily content on the gram - stay tuned for the MVP posts for the month below. Got another blog out! Whoop, 2 so far, since committing to a blog a month. Lol, I know it’s
just two, but it all counts. I practice what I preach - celebrate your wins, no matter how small. March’s blog is in the works already! Check that blog out here if you haven't had a chance to do so!
I hit some new Personal Bests:
- Parallel Bar Dips: 10 reps with body weight and 5 reps with 10 lbs
- Weighted Pull-ups: 60 lbs
- Barbell Back Squat: 255
lbs
- Bench Press: 185 lbs - went for 205 but missed it. I’ll get it one of these days.
- Conventional Deadlift: 345 lbs - I’m on my way to lifting two times my body weight!!
Also, I’ve been spending the month skiing on the weekends. Getting better and better over time. Whoop! We also spotted a moose on a lift. It was so close. So cool! Nature is dope!
Here's a quick video of the moose! Jeff and I also went on a guided snowmobile tour in Yellowstone. It was epic! If you like to see what it's like to explore Yellowstone by snowmobile, check out our vlog
here! In other news, Jeff separated his shoulder two Sundays ago. He is doing well; he already had surgery to repair it and is on the road to recovery. He
chose the surgery route because it would be back to 100% vs. letting it heal on its own, which wouldn’t bring it back 💯. So, I’ll be skiing for the rest of the season by myself. I went skiing for the first time by myself this past Sunday. #Adulting!! I had to figure out the lifts and runs and things. It was a little
challenging. I also had a great day, even though I missed Jeff. It will make me a better skier and things!
Whelp, I think that’s it on the personal front! Let’s dive into the Biz Side of things: First, I had the honor of speaking to a friend and colleague’s Nutrition Group on the Power of Strength Training. We covered everything from the impact lifting has had on me, the plethora of benefits of lifting, how to start, common lifting mistakes, how to progress your training, why cardio alone and circuits won’t cut it for building muscle o r changing your body, and one of the common concerns - “Will I get Bulky?! The ladies walked away with many gems and are already implementing how they should be training! Whoop. I love action-takers! Anywho, so let’s wrap up with the MVPs of the month... 1) How do I actually eat more food?
I magine what your life would be like if you were well-fed and not constantly dieting - whether the dieting is intentional or unintentional.
2) Strength workouts are not
circuits workouts That includes things like 15 Exercise Circuits, Body pump, Beach body, Orange Theory, and F45! They are not the same thing as real/actual strength training! These modes of exercise are mostly cardio with a little weight. You leave feeling exhausted, so you think it’s the way to get toned and lean.
The classes focus on the cardio
burn, which is not the way to build muscle! 4) Your body deserves more than 1200 calories! What exactly are you trying to accomplish by eating so little?
You definitely are not
thriving eating 1200 calories. Eating too low calories with all that activity WILL backfire! 5) Eat Less and Move More is Tired Advice! Sis, you’ve been dieting all your adult life! Imagine what life would be like if you were eating enough food?! Life should be lived in Maintenance MOST of the time.
You shouldn’t be dieting all year, all the time! You’ve done that for way too long. Am I right, or am I right?
Take some time to REBUILD your metabolism by eating more calories and RESTORE your muscle and strength by Lifting the Heavy Things!
6) 6 Protein-Packed Breakfast Ideas - AT least 40 grams of protein! Your first meal of the
day should be packed with a good amount of protein.
Aim for a minimum of 30 grams of protein right off the bat. Sets the tone for the day!
In my post, you’ll find 6
high-protein breakfast options that you can use to have a STRONG start to your day. Adjust portion sizes to your nutritional needs!
7) Gorilla Rows: A fun rowing variation! Gorilla Rows, or Sumo Rows, are fun bent-over rowing variations.
Rowing is a must to develop a strong and athletic physique! Bent Over Row variations such as the gorilla row target many muscles of the back and your shoulders, core, biceps, and even the glutes and hams because of
the position.
And that’s a wrap! Let’s go, March!! Well, STRONG friend, thank you for reading. I hope March is good to you. In Strength & to Your Success, Xo Candace
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Any Trainer can make you tired, not any Trainer can make you
better!
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