Even if you’ve got healthy recipes dialed in for when you’re home, one of the even more challenging things is finding easy, delicious and nutritious recipes that are good for on-the-go; which is exactly why we asked our strong friend JamaRR Royster, aka @pancakegawd, to come up with something that would be perfect for on-the-go…
Join Stronger by the Day
for only $8/month
Join thousands of men and women around the world using Meg’s program to get stronger, more confident, and empowered.
$0.40 per Workout $0.30 per Workout
Stop counting, measuring
and obsessing over food
Our 8-week nutrition system puts you in control of your health and provides a clear plan with actionable steps to get the body you’ve always wanted.
Ready to start strength training, but don’t know where to begin?
Before the Barbell is our eight-week training intensive to transform you from total novice to a confident and competent lifter. More than just a program, this course will help you dial in your technique, teach you the “hows” and “whys” of training, surround you with a community of like-minded individuals, and build the foundation for a lifetime of progress.
A note from our founder
Strong Strong Friends began at a small gym where a few strong people came together, lifted, competed, and ate greasy cheeseburgers after. I created this website to connect Strong Friends from around the world.
Myself, and my team of awesome coaches don’t believe in preying on insecurities to sell ourselves. We offer strength, and make strength attainable for all women. We are focused on communicating to women that being in the gym doesn’t always mean they want or need to be less.
Our goal is to make strength training accessible and approachable for all people. We aim to connect aspiring or current lifters with training partners, coaches, information, and motivation that will propel lives and health. Please, check our our site, and our social channels to learn more. We have free programs, customized plans, and awesome videos on our social channels. Thank you for visiting, and for being a Strong Strong Friend.
“The best part of Stronger by the Day is that I feel like I have a coach who knows what’s needed to make me stronger, even though we don’t have one-on-one contact. I feel like I know what I am doing and why, and that makes me stick to the plan rather than under or over train. The explanations of the exercises (and FAQ!) are so clear and the GIFs really help me check if I understood the textual explanation.
Plus, I love the Stronger by the Day Facebook community. It’s the only reason for me to come back to Facebook and check it daily. I love the messages of people inspiring and encouraging each other. It motivates me indirectly.”
“The biggest thing I’ve gained from being in Stronger by the Day is the mindset that less is more. I’ve seen incredible gains in my strength and muscle composition from following these workouts. Before I was trying to workout six days a week for multiple hours. I’ve learned that I have to go slow and steady with this program so I can have enough energy for the big lifts, and it’s paying off. I love how empowered I have felt through getting stronger.”
“I signed up for Stronger by the Day to test it for one month, and now, almost six months later, I’m still a member because I love the programming. I enjoy each of the training blocks and like knowing that everything in the program is there for a reason, and incorporating new exercises into my training has been easy and fun.
My most significant improvement in Stronger by the Day is my upper body strength. My upper body has always been weak but with this programming, my bench press and overhead press have greatly improved. The training block where we focused on biceps was amazing for my biceps. I had been training at the gym for three years and never seen such a huge improvement in my biceps. I was so happy!”
“I’ve finally broken through my plateau and have been putting on weight… Weight on the bar, that is! I’ve gained more confidence being a little wider and having bigger legs than others, because I remember that I have built that muscle. And I’m proud of it. I now have friends in the gym that don’t mind helping me and I’m not timid to try new things.
The most significant improvement from being a Stronger by the Day member would be the confidence boost. I haven’t been in the best moods lately, but I feel so much better when I come in and get to lift heavy.”
“As a new mom, this program has helped me gain back some confidence as I navigate through getting comfortable with my new body. I’ve also been able to lift more since starting the program.
The program is easy to follow with all of the exercise descriptions, demos, and substitutions. It also doesn’t get boring because the cycle focus changes over time, leaving more room for sets and reps to be altered and new exercises to be challenged with.”