Hey, hey ! Happy July! 🌞☀️ Happy 4th!! 🎉
 
How was June for you? I hope June was good to you, and the heat didn't kill you! 😝 I'm over here in Alaska enjoying the cooler temps but missing the heat. Yes, I know I'm cray! 🥵💀😝
 
STRONG friend, what were some of your wins for June? Big wins, tiny wins, any and everything in between! You already know that everything counts, and I love hearing about what you're proud of. Hit reply and tell me all about it!
 
My win for June was consistently getting 7-8 hours of sleep a night!
 
Alright, let's dive into the MVPs (Most Valuable Posts) from June - the Instagram posts that had my DMs and shares poppin'!
 
If you're new here, welcome! I send this monthly recap of the most valuable posts that my STRONG community has found helpful on the Gram!
 
If you missed any of these or want to read the full post, just click the link. 
 
Here's a quick summary of each MVP, with an honorable mention!

1- I've been doing lots more strength training, and isn't doing much. A muscle-building checklist!

Just because you're lifting doesn't mean you're building. If you're not lifting with intention, challenging your muscles, and following a structured plan, you're just spinning your wheels.

Strength training isn't about getting sweaty; it's about getting strong. Random circuits won't give you shape; progressive overload will.

Fuel matters too; muscle doesn't grow out of thin air. So if you're serious about those gainz, stop winging it and start training like you mean it.

2- I had an egg and a handful of almonds. 

One egg and a handful of almonds ain't it. That's 12g. Total. We need to level that ALL the way up if you want muscle, strength, and real body change.

Most women are under-eating protein, which hinders their strength, muscle gain, and physique goals.

To level up, aim for 25–50g of protein per meal, target 0.7–1g per pound of body weight daily, and plan your intake in advance so you're never guessing.

Simple upgrades, such as increasing your portions, starting the day with protein, and keeping grab-and-go options stocked, can make all the difference.

3 - Advice that I would give if I were starting my strength journey today!
 

If I were starting over, I'd lift weights that were challenging with a plan, rather than engaging in random workouts with no purpose from the internet.

I stop starving the muscle I say I want. I'd fuel like I'm building something, not shrinking. And I'd play the long game, because real results aren't built in 30 days, they're earned with seasons of consistency.

4 - The tea on cortisol belly!
 

You don't have a "cortisol belly," you've got habits that need adjusting, not a magic fix. No shade, just tea!

Fat gain still comes from a surplus, no matter how many grifters try to sell you detox teas and mushroom dust. The real solution? Do the boring basics consistently and watch your body change.

5 - As a muscle-building coach in her 40s, here are 5 high-protein and 5 filling carb staples I rely on to stay full and avoid mowing down the pantry at night.

Cravings creeping in at night?

It's probably because your meals are itty bitty, low in protein, or lacking real, satisfying carbs. Perhaps you're being too restrictive? Cravings really aren't a mystery. The signs are there!

Stock up on high-protein staples, such as Greek yogurt and lean beef or lean turkey. Pair them with hearty carbs like oats and potatoes to build strong, balanced plates that actually hold you down, not leave you hangry and mowing down the pantry after dinner.

Last but not least!!

6 - Fruit is not the enemy!

Let's stop demonizing fruit; nobody ever gained weight from eating too many bananas or crushing some watermelon on a hot day.

The real issue?

Quacks pushing fear around fruit while hyping up overpriced supplements and shady detox teas.

Fruit is packed with fiber, hydration, vitamins, and antioxidants your body thrives on. So eat the damn fruit daily, with no fear and with zero guilt.

Whew! That's a wrap for June. I'm cheering you on all July long! 💪🏾 Keep stackin those STRONG habits, protecting your peace, doing things that bring you joy, building muscle, and gaining strength one rep at a time!

Got questions or post ideas? Hit reply, I'm always one click away.
 

Thanks for being here! Have a wonderful holiday weekend!! 🎉🎆

In Strength & to Your Success!
One Love,
Coach Candace