Keep your body guessing?

That’s what many of us have been told or learned over the years. Thank you, P90X.

Should you be changing up your workouts every time you work out?

Should you be doing combo exercises, such as a squat to a press to a curl or a lunge to a fly?

Not if you want the best results.

Not if your goals are to get STRONG and Build Muscle.

You might be wondering, why not combine a squat with a press? 🤔

One of the lifts will always suffer, if not both. For example, with a squat to a press, your squatting movement pattern is stronger than that of your upper body exercise, the shoulder press.

You can squat more than you press, and your press is lighter than your squat. So, neither will get the stimulus that it needs to adapt!

Long story short, the two are best separated, or they could be performed as a superset! Then you can load each one properly!

Now, outside of a REAL Strength training workout, combo exercises could be utilized in a cardio-style circuit or in a metcon session.

You’ve probably heard me say it eleventy billion times to keep your workouts consistent over a good period of time, at least for four weeks.

Random workouts equal random results. Changing your workouts every time you step in the gym doesn’t lead to good strength gains, and most women who work out like this never make significant gains.

But “Candace, “I get so bored.”  

Well, would you rather be entertained, or would you rather have the tone?! The strength. And actually be able to do push-ups?

I’m thinking you want the gainz... the tone, the strength, push-ups with good form.

There is a time and place for random workouts, but most of the time, if you have a specific goal to achieve, random workouts need to be put on the back burner.

It may be boring to you, but that’s okay. You are entitled to your feelings, but boring is how you get results.

Lastly, if you have a structured lifting program, boring becomes a moot point.

When you gain a better understanding of what it takes to get toned, you’ll really fall in love with a repetitive, consistent program. The results will speak for themselves.

With that said, STRONG friend, I would like to invite you to join STRONGER Way. My progressive structured strength training subscription. Your one-stop shop strength training shop!😝 💪🏾 Where you will get all the gainz and tone you’ve been trying to get for years!

SIGN-UP Here for the Full Membership with Coaching Support - $117 a month.

or 

SIGN UP Here for the DIY Version - $57 a month.

And one more thing before I let you loose: a recap of March's most valuable posts!

1) Back when I thought I could get away with lifting the heavy things with no carbs!

Lol, sure, I did it, but it didn’t last. It was not optimal, and my training performance suffered.

I’ve never been more wrong! Dumber than a box of rocks. 10/10 I don’t recommend not eating any carbs.⁣

2) When someone tells you can’t eat your sandwich on bread.

You don’t have to eat your yummy sammie on a lettuce leaf unless you really enjoy them that way. You can have bread and enjoy your sandwich the way that you love.

Yes, even when you are trying to lose body fat! Bread doesn’t make you gain fat. A calorie surplus does. It’s not the bread in itself that makes you gain weight.

3) If your goal is to tone up, I wouldn’t do these 3 things!

This post goes along with the first portion of the email.

There are so many ways that many women leave gainz on the table.

Here are a few more...

🤦🏾‍♀️ Doing circuit-only workouts with light weights and high repetitions. ⁣
⁣
🤦🏾‍♀️ Cut your calories really low or cut carbs!⁣
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🤦🏾‍♀️ Eating too little protein.⁣

STRONG friend, do the opposite of these!

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

EAT! Stop eating like an itty bitty bird. 

This was the top-performing post for the month!

I dropped some straight-up truths and facts that resonated with many women!

5) 36 Ways to Get 30 Grams of Protein!!

This one was a hitter, too! So many people saved and shared it.

You can choose three items from the list that will get you 90 grams of protein! Three of your main meals are covered for the day.⁣ Pick four items from the list, and BOOM 🤯 💥, that’s 120 grams right there. ⁣

The list includes poultry, red meat, fish/seafood, pork, plant-based, dairy, and miscellaneous protein items! The protein sources are listed in grams and are cooked versions for easy peasy tracking!

6) And this hitter... How to Build a High Protein Breakfast with at least 30 grams of protein.

Start your first meal of the day STRONG, whether that’s at 7, 9, or 11 am, with at least 30 - 50 grams of protein right off the bat!⁣
⁣
💃🏾 So that you stay fuller longer - keep your hunger and energy in check!⁣

Whelp, that's that for March! Let me know if you have any content suggestions, IG Posts, or topics that you need more clarity around. It is my joy to create content specifically for my STRONG friend community!

Thank you for reading !

Have a wonderful, wonderful week and an amazing April!

If you have any questions about STRONGER Way, don’t hesitate to reach out!

In Strength & to Your Success,
Coach Candace