Hey STRONG friend,

Happy November! October flew by in the blink of an eye. And yep, Daylight Saving Time is doing what it does. I’ll fix my attitude about it because, well, I can’t change it. So, I’ll make the best of it.

Now, let’s get into October’s MVPs, the posts that hit home the most with my STRONG community. Quick summaries below, and if you want to read more, each one is linked.

1 - They said, “Just wait till you’re old.”

People love to warn you that aging means slowing down. I’m 44, and I’m stronger than ever. 

What actually causes decline isn’t age, it’s losing muscle, moving less, and under-eating for years. 

Strength training changes that story. It keeps your metabolism strong, your bones solid, and your confidence high. Being strong is a flex at any age, sis.

2 - When you realize it’s 7 pm and you have 80 grams of protein left.

We’ve all been there, staring at the fridge like, “How am I supposed to eat that much before bed?” The answer is planning ahead.

Map out your protein the day before, aiming for 25 to 50 grams per meal, and use simple strategies like doubling up on portions or keeping some of your protein staples ready.

Hitting your protein goal doesn’t have to be hard; it just takes a little prep and consistency. Plan, plan, plan, STRONG friend.

3. The body you’re dreaming of probably has more muscle than you think.

That “toned” look you want doesn’t come from endless dieting. It comes from muscle.

You’ve got to build it first by eating enough, lifting on a structured program, and staying patient.

Once you’re comfortable at maintenance, you can move into a surplus to really build. The gainz won’t be gaining and the tone won’t be toning if you don’t eat and train for it.

4 - Stop overthinking your protein, it’s simpler than you think.

You don’t need a new diet plan or fancy hacks. Start with what you already eat and boost the protein in your regular meals.

Double up portions, add egg whites, batch cook protein, and use a shake if needed.

If you lift, you need 0.7 to 1.0 grams of protein per pound of body weight daily. The key is planning ahead and staying stocked up. Protein builds and protects your muscle, sis, don’t skimp on it!

5 - POV: Every time I go to the gym.

You know that feeling when the gym feels like your second home? That’s me. It’s our happy place. The barbell is our bar. Lifting is therapy, joy, and strength all in one. Here’s to all my fellow gym ladies who get it.

That’s a wrap for October, STRONG friend.

I hope the month was good to you and that November treats you even better. Remember, strong habits build a strong body. Lift the heavy things, eat enough, and keep building the muscle that will carry you through every season.

Anything I can help you with, you know where to find me.

In Strength & to Your Success,
Coach Candace 💪🏾

P.S. If you’re ready to stop guessing and start building, my STRONGER Way Training Subscription is here for you. It’s a structured strength program that tells you exactly what to do, how to keep making progress, and how to eat to support your goals. You’ll get stronger, see your body change, and finally train with confidence.