Hey, hey, STRONG friend!

Happy December 1st! Last month of the year. Can you believe it? Time be moving!

I’m wrapping up a three-week stint in Key West, FL. The weather was perfect. I’m gonna miss it. I’m excited about some of my favorite winter things: lol skiing. Well, one thing. If it weren’t for skiing, we would be somewhere warmer, like Florida! 

But first, we are heading to South Carolina, Ohio, and then Michigan for the rest of the year. If I blink, it will be January before I know it. I plan to soak up the last month of the year with my friends and family!

Training-wise, things were pretty decent. I’ve been doing a Kettlebell Training Block and some running. Lol. Someone called me Runner. Not quite. 

No more than a 5K ever. Which I ran one last month and beat my time and pace from the 5K that I did back in May! It's been an enjoyable experience! 5K's are my limit. Gimme sprints all day though; I am a sprinter through and through.

On the biz front - there have been some amazing client wins, from bending over and picking things up without pain, leaning into home workouts, improved mobility and flexibility, pounds lost, to enjoying Thanksgiving without guilt or shame, to strength gainz. It’s been a great month for my peeps!

How was November for you ? I would love to hear I am one click away. I hope November was good to you!

Anywho, let’s dive into the MVP posts of the month. I know I’ve said it before, and I’ll probably say it many, many times: thank you for the likes, shares, and saves. It helps us coaches and such tremendously.

1 - Why warming up before your lift is important!

Warming up with Dynamic warm-up exercises will:⁣
- increase your core temperature⁣
- increase your range of motion in various joints⁣
- get the blood flowing to your muscles⁣
- prepare your nervous system⁣
- decrease risk of injury⁣
- enhance performance⁣
 

2 - Five Ways to improve your deadlift game!

With a consistent practice of Deadlifts, you will improve them even if your grip is your limiting factor, which can be enhanced too - yes, with practice, grip work, and increasing your overall strength.

I can attest that treating the deadlift as skill has helped in improving my technique as well as my strength even after 21 years of lifting the heavy things! I'm still honing my pull!

Check out the five tips in this post to enhance your Deadlifts. With any lift, one of the best ways to get better at them is to approach them as skills and skills need consistent practice to get better at them!

3 - Ever wonder why your strength, muscle building, or body composition hasn’t changed much despite working out regularly?

In this post, I share exactly why! Be sure to swipe through the post.

 

4 - Not building much muscle? You’re probably not training with enough intensity!
 

If you’re going through the motions with your workout and the last few reps of your lifts aren’t challenging, you’re not gonna build muscle. 

The last 2-3 reps should be challenging. Another way to look at it is if your last rep looks like your first rep, you aren’t training hard enough. Your reps also start to slow down.

5 - Food shaming and people judging what you eat or don’t eat are real. I don’t know about you, but I ain’t here for it!

STRONG friend, you can order the burger instead of the salad if you so choose. It’s your choice. This Reel hit home for many women; so many likes and shares! It’s a good chuckle of a reel with an amazing message!

Alright, alright, alright, STRONG friend! Thank you for reading. I hope you have the most wonderful month and an amazing holiday season!

In Strength & to Your Success,
Xo
Candace

P.S. If you want to build muscle and strength! I got you. STRONGER Way has your name written on it. The program is laid out for you. I’ve done the writing, and the ordering of the exercises, reps, sets, rest times, etc., are all planned out. 

No guesswork on your part, and no more random workouts! All you have to do is get in the gym and lift the things! 

Sign up here for the gainz!