STRONG friend, Happy Monday!! And finally Happy February! We made through the longest month of the year! I hope you came out on the other side alright.

Alright, alright, let's get into this recap real quick!

If you are new here, I send a monthly recap of the MVP (most valuable posts) that my STRONG community has found helpful on the Gram.

1. Out with the old in with the new. 

The muscle-building mindset is on deck! Right?

2. Can light weights/high repetitions give you the muscle tone you are looking for?

FYI - Light repetitions with low load (weight) are great for muscular endurance. The range for building muscle (muscle hypertrophy), can be as high as 30 reps. However, the load must be must be challenging at that high of reps to build muscle. So, while high reps can get you results, they are an inefficient use of your time! A moderate rep range of 8-12 reps is more optimal/efficient strategy for muscle for building muscle.

Yes, sure, we use "lighter" weights for smaller muscle groups, but those lighter weights should still be challenging to the muscle group we are working with!

Simply put, you gotta lift weights that challenge YOU (heavy for YOU) overtime, aka Progressive Overload—simply stated, doing more overtime!⁣ Heavy for YOU weights. The weights shouldn’t tickle. Efforts are required!

3. Tips and more tips, STRONG friend, do you really new more tips? 

Action is the Antidote! Because we know what we need to do, we have to keep consistently doing it!

4. The best way to suppress your appetite is to….⁣

There is a right way to handle your cravings so that your hunger, energy, and cravings are in check! 

5. The things that you have you have to put on repeat of you want the tone aka the muscle!

Whether you want to be a muscle mommy or not? If you want to see any muscle definition, there is a way you will need to train and eat to achieve the tone!

6. Don't get too muscular they said! For Who?! 

We love our muscles! Yes?! We didn't get our muscles by accident. We worked hard for them because muscle is hard to build!
 
Side note, frfr... If you are worried that you will build too much muscle. Don't worry, STRONG friend, you would have to be really intentionally trying to build too much. Be more worried about muscle loss, an issue we don't want. And say you build too much, which won't happen by accident. You can always scale back the volume of your training program.

Alright, alright, alright, that’s a wrap for the longest month of the year! 

I hope February is a really good month for you ! 

Let me know if you have any content suggestions, IG post ideas, blog suggestions (longer form content) or any questions. I’m always one click away!
 
Thank you for reading!

In Strength and to your Success!
One Love,
Coach Candace