STRONG friend, Happy October! Last quarter of the year! Can you believe it?!

September was packed with straight talk and heavy truths on the gram.

These 5 posts got the most love, and for good reason.If you missed them or just need the reminder, here’s the highlight reel, all in one place. You can also click the link or photo to read more!

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!

Let's get into these Most Valuable Posts for September!

1: Stop chasing fat loss, start chasing muscle:

Too many women keep cutting, hoping they’ll “tone up” after the diet ends. But if there’s no muscle underneath, there’s nothing to reveal.

You don’t need another deficit right now; you need time at maintenance, lifting on a structured program, and fueling your body so it can grow. Build first, then cut. 

 

2. Calories still matter:

You don’t gain weight out of thin air. It’s not carbs, sugar, or eating after 7 pm; it’s too calories for your body's needs. Both quantity and quality matter, and even the healthiest foods can still contribute to weight gain.

Want to build muscle, lose fat, or maintain? 

Get the right calories for your goal and fuel with nutrient-dense foods like protein, fruits, veggies, whole grains, and healthy fats. That’s how you create results that stick.
 

3. Smaller doesn’t always mean better:

Dropping pounds might make your clothes looser. Building muscle makes them look and feel better!!

Muscle shapes your body, fills out your jeans, and gives you the sculpted arms and strong booty you’re after.

It also protects your metabolism when you cut. So, before you slash calories again, ask yourself…do you want to just be smaller, or do you want to look strong and confident?

4. Muscle is your life insurance:

The stronger you are, the better you age. Muscle isn’t just about looking good, it’s about staying independent, mobile, and healthy as you get older.

Every rep, every set, every protein-rich meal is a deposit into your future self.

Build it, maintain it, protect it. Muscle is your life insurance, STRONG friend, so pay the premium with heavy for you weights and enough food.
 

5. The body you want probably has more muscle than you think:

The “toned” body you’re dreaming about? It’s not from endless dieting, it’s from building muscle. That means eating at least at maintenance, hitting your protein, and training with progressive overload.

If you’re not new to lifting, you can’t keep trying to cut and expect muscle to magically appear. Spend the time building first, then the tone will follow.
 

That’s the recap for September, STRONG friend! Notice the theme? 

It all comes back to muscle. Muscle is the center of it all!! More food, not less, is what gets you strong, toned, and confident. Or whatever descriptor you prefer to use! 

Save this email, re-read it when diet thoughts try to sneak in, and remember: lifting and fueling is the STRONGER way.

Have a STRONG October STRONG friend! 

In Strength & to Your Success,
Coach Candace 💪🏾

P.S. If you’re ready to stop spinning your wheels and actually build muscle, my STRONGER Way Training Subscription was made for you.

It’s progressive strength training that takes out the guesswork, so you know exactly what to do every time you step in the gym. You’ll get stronger, see your body change, and feel more confident in your training.

Click here to join STRONGER Way Full Gym and start training smarter today!

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