Happy December! Happy Monday to you! I hope this email finds you well. Or did it find you like... 😝

I hope you had a wonderful holiday and an amazing long weekend! Filled your cup up, self cared on yourself, and soaked up sweet time with family and friends!

I'm happy it's Monday! Excited for the new week ahead. The week is filled with client calls and more family time. I am currently in route to Ohio to visit some more family for the week.

I really enjoyed spending time with my family in SC. My Thanksgiving meal was amazing, and I had the best burger I've had in a long time at this joint called Bourbon St. Burgers! Lol. It's the little things in life.

It's a Bacon and brie Burger: bacon, brie, fig jam, grilled onions, and greens. It's a fire burger, I tell you. It was seasoned well and cooked to perfection! The photo doesn't do it justice. The fries were whack. I ate a couple of them to see if they were good. I was a no!

How was your Thanksgiving and your weekend? I hope it was wonderful!

Whelp, let's get into these fan fave posts of the month!

If you are new around here this top-of-the-month email is a review of the last months content that the community has let me know resonated with them or was helpful.

1 - A question/statement that women say to me all the time: Carbs Make You Fat? But do they, STRONG friend?

The only way carbs make you fat is when you eat too many calories and end up in a calorie surplus! Overconsumption of any food will make you gain weight if you eat too much for your body’s needs!⁣

2 - When Quack Influences on Instagram repeatedly tell women not to eat carbs.

I know you hear it all the time. You may even still believe it that carbs will make you gain weight. As mentioned above, they do not!

Carbs are very beneficial. Yes, we need to be eating more of the wholesome ones. Absolutely! 

Carbs fuel performance!⁣
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Your brain needs carbs aka glucose! ⁣
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🗣 No carbs, no gainz! Want to build muscle and get Strong, eat the carbs!⁣ 🏋🏾‍♀️💪🏾⁣
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If you feel like death without carbs, then eat carbs.⁣
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If you enjoy and like carbs, then eat them! ⁣

3 - I wish more women understood that building muscle is the key to looking toned.

It’s not more dieting. It’s not more and more cardio.

The look you are looking for comes from building MUSCLE! 💪🏾

You can’t have tone without building it first. If you want to tone up, you have to build! Yes, lift the heavy things.

4 - How I get 30 plus grams of protein at my first meal of the day!

With some planning it really can be simple hitting your protein target consistently!

Here are some other ways to help you hit your protein target with ease:⁣
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1. High protein swaps.⁣
2. Base your meals around protein; it should be the main feature!⁣
3. Get protein from non-protein sources—they shouldn’t be the main feature, but they can add to your overall protein target for the day.⁣
4. Make sure your snacks have protein or pair a protein source with your snacks.⁣
5. Boost your serving size of protein. Instead of 1 palm of protein, make it 2!⁣
6. Choose leaner cuts of meat. They tend to have higher protein for fewer calories!⁣
7. Supplement with a protein powder!⁣
8. Increase your servings per meal - 4 oz to 6 oz, add egg whites to your eggs, etc.⁣

5 - Eat the Damn Fruit Every Damn Day: Tips to hit your fiber target with ease!

Fruit is good for you! PERIODT!⁣ Yes, ma'am even frozen!

Frozen fruit is not any less than. It’s just as good and just as nutritious as fresh fruit! Plus, it’s budget-friendly and prevents food waste!!!

And last but not least, a honorable mention MVP (Most Valuable Post): Thanksgiving Tips you need to hear. They really apply to every holiday, celebration, gathering, etc.

Alright, alright, alright, that’s a wrap for November, STRONG friend. I hope December, the last month of the year (I can't believe it) is so good to you!!

Let me know if you have any content suggestions, IG post ideas, or any questions. I’m always one click away!
 
Thank you for reading!
 
In Strength & to Your Success,

One Love

Coach Candace