OFFICIAL WEBSITE LAUNCH!

Hello ladies, I am very pleased and excited to announce that the official MISS STRONG
website has now been launched!

From now on, all articles, updates, posts, etc. can be found on our new official website at:

www.misstrong.com

Please help us make this an interactive online community by commenting, asking questions, and keeping us updated with your fitness progress.

Thank you for the patience, and keep checking back throughout the summer for my YouTube channel,
apparel, and the official MISS STRONG photo shoot!

LIFT HEAVY: GET HOT

PROBLEM: Women come up to me and they tell me that they don't lift weights...or, lift heavy weights, because after awhile they'll start to bulk up and look like a bodybuilder with the veins and too much muscle. They tell me that they want a lean, muscular and feminine physique. They want muscle definition, and lifting weights will build too much. Absolutely. 100%. False.

SOLUTION: Get over it, and lift heavy weights. Understand that lifting weights gives you defined arms, a sexy butt and developed thighs. It gives you that goal physique. So do it.

The only simple way for me to explain it is like this:

Lifting weights will not make you huge. Eating cupcakes and pizza will. If you lift weights and are burning fat with a good cardio plan, you will lean down, build curves and suffer from the absolute unexpected...you'll become a victim of having a toned body and a great physique! But who wants that....

One thing I encourage is for you to challenge yourself. If you go to the gym and you're lifting weights that weigh as much as your purse, not a lot is going to be happening on that road to progress. Girls do this and don't start building the muscle they want, and don't understand why. In order to build muscle, you have to lift...and it needs to be a challenge. Right now during my lifting routine, I make sure to lift a weight that allows me to get my sets and reps done with effort, yet is heavy enough that I have to work hard on my last 2 reps. Lifting is not supposed to be easy. I can wake up in the morning and go into my kitchen and lift an egg carton out of my refrigerator, which is the same as holding a 2 lb. free weight in a gym. Push yourself, challenge yourself, feel a burn, put in effort, and start creating the shapes that you want. Don't be scared. Don't be intimidated. There are people in the weight area of the gym who are ripped and have been lifting for awhile...there are people who just started. Everyone has their own goals, routine and agenda. But the key point to remember, is that everyone started in the same place. So now it's your turn to do it. It is your turn to get inspired, to turn up your music, to lift a weight that is not easy for you, to take action, to get over the idea that lifting will make you too big, and to 

understand that in order to have a good body, you need to put in the good work.

                                                       

                                                                          What women think will happen
                                                                        if they lift weights

The woman in this picture is a female bodybuilder. She has lots of muscle, with incredibly low body fat. The way that she eats, and the way that she works out and trains, is not the way that you eat and train. (Unless of course, you're reading this and you too are a female bodybuilder). So if you walk into your gym tomorrow and start doing squats and bicep curls with a moderate, heavy weight, you are not going to look like this. Not tomorrow, not in a month. Sometimes people resort to taking anabolic steroids, testosterone or growth hormones to build enormous amounts of muscle...one point made.

What can actually happen, when you ladies lift weights

The woman in this picture, is also a female bodybuilder (a figure competitor/bikini competitor). She lifts heavy weights as well. I'm currently prepping for a bikini competition and I am working out twice a day, and lifting 5 times a week...pretty heavy. I'm not looking quiet like the first picture...pretty far from it, actually. Nathalia Melo, as an example of a lady who lifts, is toned, muscular and has that goal physique that many women want. This is what lifting weights does to you, and will do to your body when on the appropriate plan.

So ladies, lifting heavy and lifting, in general, will not MAKE YOU BULKY. It is actually what you need to be doing, to get the physique you want. Keep in mind that the more muscle you have on your body, the more fat you can burn. A lot of things can contribute to the body you have and how you develop muscle...genetics, your body structure, etc. but all women are capable of building some muscle and shaping their bodies.

Be proud of yourself and what you have accomplished, or decided to accomplish. Do not be intimidated. Do not be afraid. Do not be discouraged to lift in the gym. Weights are simply weights...giant pieces of iron attached to bars. What is intimidating, is the potential you have to do something amazing with them. 

So do it. Let's go.

-Lil Miss Strong

The BEAST in BEAUTY....MY XTREME MOTIVATION....for YOU.

"This is a motivational and inspirational video for women and girls everywhere. It doesn't matter to me where you come from. It doesn't matter to me what you weigh or what number you see on the scale. It doesn't matter to me what your excuse is, or what's been stopping you for months, or years. It doesn't matter to me who tries to hold you back, or who doesn't believe in you. What matters to me, is what you do NOW. Today. Tomorrow. What matters to me, is the moment when you succeed, and you know that you have. The moment in the gym, when you look up into the mirror with a bar and 45 pound plates across your back, and realize that you just did something that you labeled as impossible. That, is what inspires me. Now what inspires you?"

-Leala Luna McGinnis

YOLO Meal...Let's cheat ;)

People say to me, "wow, you stay in shape so you must follow a really strict diet and NEVER eat cheat meals or desserts. Ever." Ha. False.

First of all, we need to clarify. I LOVE ME SOME FATTY FOOD. On occasion. Carbs are my weakness...chocolate is my weakness...pizza can be great...and there are days when I get a deep down craving for a peanut butter and jelly sandwich. Don't know why. And I do it. I eat it. No, girls, you should not be eating this everyday, and even eating like this a couple days a week will add up. It depends what you're training for...if you are a high school athlete who is in season, you can probably get away with eating some treats and cheat meals on the weekends compared to a figure competitor prepping for a figure competition...who cannot, at a certain point.

We all seriously WISH, right?

However, I encourage you to have a cheat meal. I'm actually giving you permission to have that one day when you eat something delicious that you really want to eat, like that home baked brownie or the ice cream sandwich in the freezer. I call this...a YOLO meal. Because 1. YOLO, right? And 2. Eating a cheat meal can actually help you continue to lose weight. WAIT WHAT? Am I saying that eating a slice of cake or a hamburger after sticking to your diet can be a good thing? Yes.....all you women whose eyes just got big...that I am.

You see, when you're on a diet and you cut out a lot of carbs of treats from your meal plan, and you're training, your body adjusts...you're burning calories and on a roll, but sometimes, every once in awhile, you can increase your metabolism by shocking your body. Some people call these "re-feed" days, when they re-feed their bodies after being pretty strict. Your body needs to keep guessing what's coming next! It's how your metabolism rolls. So when you eat some warm cookies once in awhile...you get to indulge...and your body gets re-energized.

The other part of having a YOLO meal once in awhile, is that it really truthfully keeps you mentally sane. If you're on a pretty limited diet or you've cut out junk food or treats and you're training, it can take a toll on you after a couple weeks. You start to mentally give in, and also physically begin craving carbs or something like a cheat meal. Say you eat a strict diet for a month...most people end up binging and cleaning out their pantry when they finally snap...and this is an unhealthy habit that can cause you to indulge for more than one night, and go back to square one. Say you allow yourself a slice of pizza once every weekend, and you stay sane, balanced and happy. No binging, no problem!

HOLD UP. I'm not giving you the green light to run out this friday night and buy the entire aisle of chips and cookies in the local grocery store and inhale them all night. Sometimes when you haven't had a cheat meal in awhile, you end up prowling around the kitchen like a lion on the hunt and start eating things like you're pouncing from the bush. Calories are calories, and they still matter. It's ok to indulge in a treat or a meal, and maybe even a cheat day. And if you overdo it...if you eat the entire cake instead of a slice, and the entire pint of ice cream instead of a scoop...YOLO. It happened. Learn to control yourself next time, but don't sweat it. Enjoy it. As the famous motto goes, "Don't worry, be happy."

This is a little too much for one day. Go read tip #3.

But here are my 5 tips to having a YOLO cheat meal to keep in mind:

1. Have no shame: If you're feeling guilty the entire time you're eating it, you have two options. Stop eating it, or stop feeling guilty.

2. Plan ahead: Plan to have your cheat meal every sunday, or on a specific day. When it's last minute, you'll eat more than you probably want to.

3. Limit them: YOLO is true....you only live once. So you should live every day considering this. You should NOT live every day eating YOLO meals. Ya?

4. Control: Your portions. You aren't going on a vacuum food spree that spirals out of control. You are not eating two of everything on the Diner menu.

5. Do it and Finish it: Once you eat it, it's done. Bye. Be friendly to clean eating again.

BUT REMEMBER LADIES: YOUR STOMACH SHOULD NOT BE A WASTEBASKET. To put it kindly. You are not tossing every bag of chips away into that thing like it's a Glad kitchen expandable bag.

And lastly....no. Ma'am. Limit, plan, and enjoy. Don't do it
in front of the TV. Enjoy every bite.

BECAUSE YOU CAN...YOU SHOULD...AND.....YOLO!!!!!!

- Lil Miss Strong

Leala Luna McGinnis's Miss Power Protein Pancakes

To me, pancakes are a treat. They are soooo good, and sooo bad for you when you eat them a lot! I want to share a CLEAN pancake recipe with you that can substitute for a stack of sunday morning pancakes, but is packed with a lot more protein, less carbs, is a clean recipe and still tastes absolutely delicious! Remember, you can substitute so many different things for your favorite desserts and treats, it just takes some time to find what you like and what works for you and your body.

I like to do vanilla protein pancakes, banana pancakes , coconut flour pancakes , and chocolate pancakes. The secret here is that instead of using actual flour or chocolate chips, I use protein powder
for flavor. My favorite clean pancake toppings in replace of syrup: peanut butter, almond butter, Greek yogurt, fresh fruit, coconut shreds, cinnamon, walnuts

Protein pancakes can actually be really hard to master...I used to spend time and time again trying to get mine evenly cooked and edible looking. The first time I made them, the result was really scary...I had a deformed lump of dough on my plate and thought it was supposed to look like that. So don't feel bad if you're first attempt is a little messy...and unappetizing. Although you should have no problem, I consider cooking protein pancakes an art, that one must simply master.

Gear up the griddle this sunday morning, pull out the spatula, and feel absolutely GOOD about eating PANCAKES. No regrets. No cheating. Just clean food.

Leala Luna McGinnis's Miss Power Protein Pancakes

dessertwithbenefits.com

• CHOCOLATE PANCAKES:
• 2 medium scoops chocolate whey protein powder
• 3 egg whites
• 1/4 cup of coconut flour 
• coconut oil
• 1 teaspoon vanilla extract
• 1/4 cup coconut almond milk
• Combine all dry ingredients and mix together. In another bowl, add the eggs, milk, and vanilla extract, and mix them together. Add to the dry ingredient bowl. Heat a pan over medium heat, coat with coconut oil, and drop pancake sized batter circles into the skillet as if you were makin regular pancaked. Flip them and repeat. 
• Top with banana or coconut shreds and enjoy
• VANILLA PANCAKES:



bride2befitness.com

• 1-2 scoops vanilla whey protein powder
• 1/4 cup oat flour
• 1-2 egg whites
• 1 tablespoon coconut milk (unsweetened)
• 1/4 cup plain non-fat Greek yogurt
• Same steps as the chocolate pancakes, but instead of mixing the Greek yogurt into the mix, use it as a pancake topping! You can also top the pancakes with peanut butter, almond butter, or chopped fruit! Mmmmm yessss.
• COCONUT FLOUR PANCAKES:
• 1/4 cup coconut flour
• 4 egg whites
• 2 tbsp. coconut extract
• 1 tsp baking powder
• 2 tbsp splenda (optional)
• Same steps as above...top with coconut shreds or bananas. My all time favorite!

PREP IT OUT

People eat on the go. We eat on the fly. We do what's fast, we eat what's already made. If we have a 30 minute lunch break, we stop at McDonalds to get a burger because it tastes good, and it's fast. Why do you think it's called fast food? But guess what guys...this is what makes people gain weight, maintain weight, and not reach their goals or get that great body. When you eat what's convenient, it's usually bad for you...that's how this country makes money. People buy french fries because they are cheap, they get handed to you in a bag through a window while you sit in your car, and they are deceivingly filling since they're covered in salt and grease. So if you plan ahead for school or you plan ahead for a presentation or work meeting, treat your body like it's also a million dollar deal. Get prepared.

PREP. YOUR. MEALS. This is a tip that has gotten me very far. It's the reason why I feel healthy and energized everyday, it's the reason why I can stay on a path that I've worked hard to get on, it's the reason why I don't spend my day regretting what I just ate for a snack, and it's the reason why I don't overeat. I don't find myself buying packs of pretzels and cereal bars out of hunger when I'm running errands, because I prepare all my meals in advance for the day, I bring what I know I need with me, and I eat on time consistently throughout the day because I have organized containers of my small meals or snacks with me. Being organized like this helps you feel like you're on track with your diet, it helps you feel good about yourself and like you're making progress, and it keeps your diet ON POINT.

This is my snack, or meal #2 everyday while I am
usually out and about. Tuna fish, peppers, avocado
and brussel sprouts. Perfect. Quick. Prepped.

Yes...I'm that weird girl who's in a meeting or a college lecture and pulls a bag of broiled chicken out of her purse. I'm THAT person. I drive around with a shaker bottle filled with protein powder in my cup holder and I take containers of asparagus and broccoli with me. That's how I roll. Remember how I always talk about not caring what other people think? So yeah......I'm sure it catches people off guard when they're sitting in their seat, waiting hungrily for class to end so that they can go and quickly grab a pizza slice and they see me with a plastic fork and pre-made brussel sprouts, but it's a sacrifice you have to make if you're trying to eat throughout the day, eat the right nutrients, and be flexible at the same time. Let me explain my routine, so that you understand what meal prep means.

http://backtoherroots.com/2013/03/21/
how-i-prep-food-for-the-week/

Some people prep all of their meals for the week on weekends, like on Sunday. They go to the store, buy what they need, put it all in the kitchen and store it away. Every morning, I make my breakfast at home...sometimes I've already gone to the gym before breakfast. Then either before my day starts or the night before, I make everything I know I need for that day...I cook some sweet potatoes, I have chicken ready on hand, I slice some peppers and avocado...open a can of tuna. I take containers and fill each one with my different meal and different portions, snap them up, put them in a bag and head out for the day. Since I eat 6-7 meals a day and make sure to eat every 2-3 hours, this is incredibly efficient and I have everything I know I need to eat on hand. You know when you go to McDonalds and they give you a bag with the food you ordered and you eat the amount they give you? Same thing...I eat the amount I already put in the container, and that's my meal.

Ideas for quick clean foods you can prepare for your day/week? 

http://backtoherroots.com/2013/03/21/
how-i-prep-food-for-the-week/

• Put hardboiled eggs in a little baggy with some salt and pepper, plop it in your purse and BAM...you're ready to go. 
• Tuna fish...A+ for protein, mix in some avocado and it's a great snack
• Cooked broccoli and brussel sprouts...my FAVORITE. I can't get enough of these. They're as addictive as potato chips...but way better.
• Grilled chicken breasts...in a bag or container. Protein at it's finest.
• Rice cakes and apples
• Mason jar salads...take a mason jar and fill it with salad and vegetables
• Homemade granola- perfect to fill a jar with, keep on the counter and add into yogurt etc.
• Brown rice- cook a bag on the weekend, and store it in the fridge for a carb source for meals
• Fish- cook enough for the week and keep it in the fridge

So what advice can I give you to help with overeating and staying on track? PREP YOUR MEALS. It does take some time, but it saves you time for the rest of the week in the long run. If you're worried about what people might think...if you're sitting in class and have a container filled with tilapia...well. oops. Don't worry about what people think. 

Effort, consistency, and balance is my recipe to you...those are the core, and most important ingredients next to the grilled chicken.

-Lil Miss Strong

Stop Spending $901 Million on Ketchup Please

So just for fun, I thought I would break things down for you and show you the exact division of our country's favorite thing in the entire world. Not crunches. Not going for runs. Not veggie wraps. Not lifting in the gym. Duh. It's hamburgers.

You may pull up to that drive thru window late one night and order a double bacon burger with extra fries and shovel it down, not even thinking about what it's made of and what that costs everyone per year, but if you're like me and haven't eaten a hamburger in about 6 months, you might stop and think about what's going down into your body. They make a good cheat meal...sometimes. They don't make a good every meal. So stop having a habit of eating 134 pounds of burger buns, $901 million of ketchup and 7 oz. of burger meat and start to become aware. Being aware of food, ingredients and small things is how you change your diet, your lifestyle, and your body.

-Lil Miss Strong

http://pinterest.com/daybite/food-fit-infographics/

Can Chewing Gum Make Me Fat?

Photo courtesy of sweets.goodeats.com

I was asked this question today. "Can chewing gum all the time, or a lot...everyday, make me fat and be the reason I'm not losing weight?"

So while some of you might laugh and think no, I would say that this is an incredibly legitimate, and actually great, question. I chew gum nonstop, because it's a trick I use to help when I have a dessert or sugar craving and it helps me when I'm trying to be strict with my food intake, preventing me from eating out of boredom...and yes, those two things can and will cause you to gain weight if you're doing them everyday. So I buy gum that comes in different flavors...they even sell gum that tastes like apple pie now...I know right. When you look at the nutrition facts, next to calories, most gum packs say that 1 stick of gum has 5 calories. You never think about it...you just chew it. But if you actually do stop and think about it...say you chew gum all throughout the day. Maybe that's 10 or more pieces. So are you intaking an extra unnecessary 50 calories+ every single day!?

sweetfactory.com

No. And Yes. The actual calories, from chewing gum, will not cause you to slowly gain weight. It isn't
like when you eat five pieces of chocolate cake in a day, and those extra calories really kind of put a damper on your progress for the week. But here is what is true. When you chew gum, you produce saliva...especially if it tastes really good! The same action happens while you're consuming food. So chewing gum makes your body feel like it's eating, and yet nothing is going into your stomach! So sometimes, when people are hungry and start chewing gum, they end up overeating and binging on food when they do in fact eat a meal. That causes weight gain.

However, another good point...some gum has sugar in it. There is sugar free gum, and there is gum with sugar. Since I'm not a dentist and this website isn't about healthy teeth, I'm not going to address thatttt issue...but we all know what sugar can do to your pearly whites. Sugary gum (like the gum in children's colored gumballs) does contain unnecessary calories, so there is a difference in both calories and ingredients that you need to be aware of. Luckily, sugary gumballs tend to lose flavor quickly, so they're pretty unappealing to most people. If you're chewing on these all the time, you really might as well be shopping at a candy store and popping jelly beans throughout the day. It's a no go.

fanpop.com

On the other hand, chewing sugar-free gum can also do the opposite of making you hungry...it can help curb appetitite and therefore prevent you from eating at times of the day when you really don't need to be. If it comes down to reaching for a bag of pretzels in your kitchen to munch on while watching a movie or chewing a 5 calorie stick of orbit mint gum...I would pick the second option.

You may feel that chewing gum causes weight gain, because excess air is swallowed when you chew, leading to bloating. So, chewing gum can indeed make you a little more bloated than usual.

Don't be the girl who obsesses over every single calorie, every single day, and turn down a piece of gum because you're worried about any extra calories. If you use gum like I do as a trick during strict training times to help you along the way...I would suggest it. It's a great dessert replacement hands down. Don't worry about gaining weight from gum, don't worry about overdosing...

Don't sweat the small stuff. Live your life in moderation, and you will be ok.

-Lil Miss Strong

"I Just Had To Eat Everyone's Burgers"

beautyisinside.com--- facebook.com/beautyisinside

Hollywood is a tough place. Magazines encourage girls to go on crazy extreme diets to look like the models that cover their spreadsheets, and all of the female actresses on the big screen appear to be tiny and look absolutely perfect in every single magazine shoot. You think, what are these people eating and what is their workout routine like?! I want to do what they're doing to look like that too. For all you girls who need a role model in Hollywood, look up to Jennifer Lawrence. The star of the Hunger Games vows to live a healthy lifestyle, eat what she wants, and be a positive and healthy role model for girls everywhere. 

As Jennifer Lawrence simply states from an interview with SEVENTEEN Magazine, "Nobody's eating bread- I just had to finish everyone's burgers." I love that. And quiet frankly, I would be doing the same. We've talked about how eating a balanced diet and not depriving yourself or starving yourself in fact makes you lose weight and reach your fitness goals, and we've also talked about allowing yourself a cheat meal and some enjoyment as well. Jennifer Lawrence is doing it right. And what we value more than her burger quote, is her ability to stand strong and proud in a world of materialism and obsession with appearance. Now I'm certainly not encouraging you to eat hamburgers everyday, but I am encouraging you to be the woman who would say something like that...be the woman who does what she wants to do, and is proud. Be the woman, who shares it with the world.

-Lil Miss Strong

Seventeen Magazine interviews Jennifer Lawrence at
http://www.seventeen.com/entertainment/features/exclusive-interview-jennifer-lawrence#slide-1

No Skinny? No Size 2? No Service: CEO of Abercrombie & Fitch Against Larger Sizes

Abercrombie & Fitch. A store that is globally famous for tight formfitting clothing and giant revealing teenage ad posters hanging on every wall. A store that is considered to be one of the most famous brand names among the younger audience, and a store that prides itself on attractive, shirtless and ripped male models sometimes standing outside store doors. As I look through my closet and dresser drawers, I realize that I have a couple pairs of jeans and shorts from Abercrombie. I also realize that when I walk into the store, it can even be difficult for me to find a pant size that fits my big butt and bulky legs, and I train hard, on purpose. And then, I also realize, that recently it has been claimed that the CEO of A&F, Mike Jeffries, has a very strong and limited view on people who wear extra large sized pants. 

Taken from thinideals.blogspot.com

The claim is this: Mike Jeffries, CEO of Abercrombie & Fitch, "doesn't want larger people shopping in his store, he wants thin and beautiful people. He doesn't want his core customers to see people who aren't as hot as them wearing his clothing. People who wear his clothing should feel like they're one of the 'cool kids.'" This was stated by co-author Robin Lewis, from Business Insider. 

As Jeffries said in defense to the incredibly successful business of the store, "Those companies that are in trouble are trying to target everybody: young, old, fat, skinny. But then you become totally vanilla. You don't alienate anybody, but you don't excite anybody, either." 

Stated directly by Jeffries in an interview in 2006, "In every school there are the cool and popular kids, and then there are the not-so-cool kids. Candidly, we go after the cool kids," the clothing retailer explained. "We go after the attractive all-American kid with a great attitude and a lot of friends. A lot of people don't belong [in our clothes], and they can't belong. Are we exclusionary? Absolutely."

I'm not going to lie...everyone is entitled to their own opinion...as every CEO is entitled to their own policy. So my opinion, upon reading the above statement, was a moment of jaw dropping shock followed by a couple re-reads. I understand the preferred edge...the need to be different...the need for a global store to be exclusive. But what I simply do not understand, is the idea of an "all-American cool kid with a great attitude and lots of friends." Girls larger than a size 6 can have lots of friends and a wonderful attitude. And while our country is made up of people of all different sizes, a large percentage of the current "All-American" is larger than a size 6-8. It's pretty unfortunate that our country, priding itself on individuality and freedom, has an all-American ideal and requirement of having the looks of a poster model and the waist size of a Barbie. 

credit to theblacksphere.net

But I would like to say this. To all of the girls and women who are reading this...or who would love to shop at Abercrombie and can't...being thin and skinny, does not define "the cool kid." It does not define the word "popular" at school or in your community. It's sooo overrated hearing someone tell you that it's your "personality that matters" because quiet honestly, I graduated from high school last year. People really don't care about your personality in the halls, people care about what you look like and what size jeans you wear. They judge you by your body and your appearance first. When they identify the little A&F moose on the corner of your t-shirt, they decide to like you because you bought a shirt from the same store they did. It's a rough world out there, especially down those school hallways. People, and women, are beautiful regardless of their size and regardless of the miniscule emblem on their clothes. Mike Jeffries may say that he does not want "larger people shopping in his store." but Lil Miss Strong says, that beauty comes from within. You are beautiful for wanting to improve your lifestyle. You are beautiful for wanting change. You are beautiful for being strong enough to turn away from a store that refuses to sell your size, and smile anyway. 

Some may be a size 0 or 2...and that is ok! As long as
you are healthy

If you regularly shop at Abercrombie and fall into the tinier category of sizes...that's great! You found a store that you like, and clothes that you feel comfortable in. If you cannot fit into the clothes there and now understand why they apparently refuse to sell XL items, understand that this does not make you uncool, or unpopular. If you're a size 2 and healthy...fabulous! If you're a size 8 and healthy...fabulous! It isn't about the size, it's about if you're healthy, how you feel, and if you live a healthy lifestyle. It is not about image. It's about

Some may be a size 6...or 8 or
higher...that is ok too!

reality. To everyone: regardless of your age or your jean size, you are beautiful, inside...and outside. You have the right to be surrounded by wonderful friends, and to be considered an All-American, regardless of having a skinny or an overweight status. You have the right to be yourself at school. 

And most importantly. Regardless of your butt size. You have the right to feel unstoppable. To feel empowered. And to feel absolutely, indescribably, STRONG.

You are All-American. You are All-Global. You are All-Incredible. YOU ARE ALL WOMEN.

-Leala Luna McGinnis 
 Lil Miss Strong 

And regardless of your size...0...2...6...8...12...you are all BEAUTIFUL.
Photo credit www.examiner.com

***Credit: Research and information, including statements and quotes has been taken from an article written by Jennifer Chan, "Abercrombie and Fitch CEO Mike Jeffries Doesn't Want Fat Customers, Says Author Robin Lewis" at (http://www.eonline.com/news/416492/abercrombie-fitch-ceo-mike-jeffries-doesn-t-want-fat-customers-says-author-robin-lewis?cmpid=rss-000000-rssfeed-365-topstories&utm_source=eonline&utm_medium=rssfeeds&utm_campaign=rss_topstories)
- Top photo taken from blog.zap2it.com

Kombucha-what?? For Weight-loss

Komba-whattaaaa? Kombucha. I know...it's a weird word in itself. And get this, it's also known as TEA FUNGUS. If you haven't heard, just like frozen yogurt became a phenomenon that replaced most ice cream stores, Kombucha is a product that is becoming a new health rage around the country. Secretly used for centuries, I first discovered it when I went to a yoga class one day. There was a tiny refrigerator with drinks, and as I walked over and picked one up, I stared into the bottle and noticed a brown looking drink with chunks floating in it. This ladies, is Kombucha, and it's currently one of the most popular and crazed weight loss trends circulating our stores and homes.

Credit from http://www.pvnutritionaltherapy.com

I'm going to break it down, because when you first look at the drink, you have absolutely NO idea what it is and why things are afloat inside of it. Kombucha tea is made by fermenting bacteria and adding it to black or green tea. Enough said there. Just like people debate whether or not things like "Acai berries" can help with weight loss, there is a lot of talk about the health and weight benefits of Kombucha, and how it contributes to staying fit. There is no major medical research to support this weight-loss theory, but many people who have become regular Kombucha drinkers have noticed overall health benefits. For weight loss, it is recommended that you drink 4-8 oz. 30 min. before meals. Now, athletes are starting to drink this fermented drink as a recovery drink after tough workouts, and people claim that it helps with digestion and boosts energy levels.

Taken from
http://news.medill.northwestern.edu
/chicago/news.aspx?id=201085

Basically, so it is claimed: When you drink Kombucha, you are bringing a bunch of good bacteria into your system. This helps to cleanse you, boost health conditions, and aids with recovery. This means that your body can digest your food better, and vitamins and enzymes will boost your energy, and reduce sugar cravings. More energy means more calorie burning while training.

To me, Kombucha tastes like an old mushroom and smells like vinegar...I really can't lie and tell you that it tastes like an incredibly delicious fruit tea and that I drink it everyday. I don't....really ever. If you aren't a texture person and don't mind drinking something with fermented unpasteurized bacteria floating around the bottom, go for ittt! But like I always remind you, you should never force yourself to eat something that you don't want to eat, because you think it will help you lose weight. Food is meant to be enjoyed. If you enjoy drinking a more earthy and tart flavored drink in a bottle, than Kombucha is a new holistic rage that you should try! It can't hurt, but do please understand that drinking it will not lead to significant weight loss overnight. It is considered a food, and not a supplement, and can be found in health food stores like Whole Foods.

I want to know what you think! Is Kombucha tea a success or a scam?! Is this new craze true, or do many find it to be tea with a label?

Food for thought...or in this case...bacteria for thought. Cheers to that ;)

-Lil Miss Strong

CUT and JACKED: Rachel Elizabeth Murray Tips

If you are in need of some inspiration for today, as your workout week may be coming to an end, another wonderful woman athlete is Rachel Elizabeth Murray...and since she did an interview with CutAndJacked.com, I wanted to repost a couple questions from her interview to give you ladies an idea of the different types of training and motivation that work for different types of people. I also want you to understand that you can be intense in the gym, lift heavy, train hard and still have a very feminine and sculpted physique. So enough of my talking...here is Rachel Elizabeth Murray.

*The following is from CutAndJacked with photo credit/photos by Mike Byerly Photography and Ian Coble. Source: (http://www.cutandjacked.com/CutAndJacked-Interview-Rachel-Elizabeth-Murray)

Photo credit Mike Byerly Photography of
Rachel Elizabeth Murray
CutAndJacked.com

Q: WHAT TYPES OF CARDIO HAVE WORKED BEST FOR YOU?: A: I have to be honest - as always - I hate cardio. I'd rather stick to my clean eating, cheat it less, lift heavier in the gym with less rest time, and do more plyos than do steady-state cardio for hours a week. I do sprints though. They're more challenging and take less time, so I don't even see them as "cardio" really - So I guess HIIT is the answer to your question. HIIT (sprints and plyos) work the best for me. :) Challenging, strengthening, stamina, and fat-blasting. I've always been an athlete. I love training like one.

Q: WHAT DOES YOUR DIET CONSIST OF?: A: ALL NATURAL, non-allergenic, GI friendly. It's basically paleo with a side of sports nutrition for recovery and lean mass preservation. LOTS of veggies, brown (and white) rice, lean protein and oats basically. During contest prep it's strict with a few added condiments, but when I'm not competing, It's about 80-90% strict with wiggle room for meals with friends (still healthy choices) and social drinks ;)

Q: HOW DO YOU DEAL WITH CRAVINGS FOR JUNK FOOD, SWEETS AND SALTY FOODS?: A: I really don't crave anything other than chocolate... if I don't keep it in my house, I don't think about it. I only struggle at friends’ houses or parties where there's a buffet or appetizer spread. I love trying a little of everything...in those cases, I only have one small plate and try a small piece of the best looking things, then control my self. :) Again however, if I'm in prep mode, I'm very disciplined.

Photo by Ian Coble of Rachel Elizabeth Murray
CutAndJacked.com

Q: WHAT IS YOUR TRAINING ROUTINE LIKE?: A: I'm currently doing a combination of strength and power training using 1RM percentages and increasing them every week for 3 weeks, then drop down for a 'deload' week to refresh the CNS. I lift 5 days a week, heavy for 3-4 sets, then do a volume set of 1 exercise for 10 sets (on the minute for 10 min) then 2-4 more exercises for 2-4 sets of 10-15 each, and finish with a plyo circuit for 10-20 min.

Q: WHAT 3 TIPS WOULD YOU GIVE TO ANY WOMAN WANTING TO GET A FEMININE, CUTANDJACKED PHYSIQUE LIKE YOURS? A: Assess your body's strengths and weaknesses and train to sculpt like an artist, for proportion, symmetry, and aesthetics as well as overall healthy conditioning. Ex: I know my legs and butt need the most work, but my quads tend to like to 'take over', so I train lower rep, higher volume glutes and hamstrings, but rarely focus on quad-specific exercises. They get enough work with my other leg exercises. Also, my arms and chest get really lean, and hold muscle easily, so I rarely train them specifically. Rather, I focus on heavy back and shoulder work and they get enough work while helping with the larger muscle groups.

And there you go all my lovely workout ladies. A woman who is a great example of an athlete, a strong lifter, a disciplined enthusiast and a toned, sculpted, feminine physique. Remember that although her diet and workout work perfectly for her, you may have a different body or lifestyle, and you should find a balance and a routine that works specifically for YOUR BODY. However, I think that understanding what other women are doing can be incredibly motivating, and carry over into your life as well. Now go try some plyo circuits! 

Figure Athlete Ashley Horner Shares Inspiration

This is an article written by a lovely lady named Ashley Horner. Ashley is a bodybuilding.com athlete, a figure competitor, a well rounded athlete, and a woman of strength and action. Because of her devotion to fitness and her inspiration for challenge and change, I want to share the below excerpt, written by her, to inspire your own strength, change, and reflection. Maybe you are having a rough time getting yourself to the gym...maybe you give into chocolate easily, or you're constantly beating yourself up about your body. As I would say here at Lil Miss Strong, "Forget about what the others think. You do what you need to do, you go where you need to go, and you rise up to what you need to expect out of yourself." And as Ashley Horner would say,  "We are not afraid of swimming. We are afraid of drowning."

We Are Not Afraid of Swimming, We Are Afraid of Drowning
(Written by Ashley Horner, http://ashleyhorner.co/we-are-not-afraid-of-swimming-we-are-afraid-of-drowning/)

Photo taken from
contest.bodybuilding.com of Ashley
Horner

It’s real and it lives in many of us. The fear of not reaching a goal that we’ve set. Its the thought of failure & the mental mind set we allow to creep into our heads… ‘What if I make a fool out of myself and fall completely on my face.’ So many times this little four letter word plays such a huge impact on us reaching our goals or even setting them. Have you heard that saying do something every day that scares you? When you look at fear straight in the eyes and know that you will defeat it, you continue to take yourself to a completely different level. You will allow your brain to mentally push past that comfort zone and realize just how much you’re truly capable of.

You are always going to have people who do not support you, or have little interest is what you’re doing. Regardless of how close these people are to you in your life you can NOT let if effect the things that you enjoy doing. Who gives a damn about the nah sayers, the self- doubters & know it alls- they are the true idiots, the ones who belittle, poke, or make fun of us who are trying to pursue a dream, because they are afraid of a risk of taking a chance and they live in fear.

Just because you hit a hole, does not mean you fell off the cliff you must come back swinging. Like a lesson my mom taught me when I was a little girl. There were times I would be riding my horse and get knocked off, hitting the ground with a thud. She always made me get back on and keep riding right away because she knew the longer she allowed me to set on the ground the more time I was allowing fear set in.

Ashley Horner, taken from ashleyhorner.co

Your goals- journey- destination- whatever it is should really have NO end. There is no finish line to this lifestyle, we choose to take the path that is a little more difficult and at many times you will find yourself going against traffic, but your destination will be much greater. Everyday I wake up with a desire to make this day better than the last, at night I go to bed feeling a since of accomplishment and a desire to make tomorrow even better than it was today. You will without a doubt have to push outside of your comfort zone and past your fears, but begin today molding your mind proving to yourself that you’re capable beyond anything anyone ever thought you were.

Yes I am so blessed to be where I am right now, I feel like I have accomplished a lot, and I’ve just begun. In my career, I now represent the best fitness community in the industry (bodybuilding.com) To have the opportunity to write for some pretty awesome magazines, including MMA UNCAGED & and being featured internationally as a fitness model who   is standing for something YES YES YES!! Of course I get scared. I get scared shitless anytime a new opportunity evolves for me. You think the first time I submitted my article to MMA UNCAGED for my column I wasn’t nervous? Or the first time I met the entire family from bodybuilding.com? HA!! I didn’t sleep for days leading up to that event. Even as a well-seasoned figure competitor stepping on stage to compete STILL to this day I have shaking spirit fingers back stage. I have my fears, we all do but the more you do things that cause you to have fear or make you uncomfortable the easier it is for you to push it aside a learn its not a big deal. Find the things you want in life and go after them. In 10 years from now what will you regret that you didn’t do today?

No one is afraid of heights, we are just afraid of falling.
No one is scared to swim, we fear we might drown.

No one is afraid of success, we only allow doubt to make us believe that we might fail.

ABS that ABSolutely KILL

Summer is almost here! So as the summer heat approaches...what about yours? Basically 2 things are happening to the girls reading this right now. The first thing is, that you're all super excited about tanning, going to the pool, getting to wear crop tops, and staying out late with friends. The second thing, is that you're panicking about wearing those crop tops and going to the pool, because you want to have the best body that you possibly can. Raise your hand if you've been eating salad and going crazy in the gym for weeks now, trying to get in shape? My point has been made. My first advice is to go read my other advice regarding eating JUST salad and working out too hard...that my ladies, is a no go. But, my second piece of advice is to read below for my favorite killer ab moves, workouts and routines. You probably haven't heard of a lot of them, they have weird names, sound scary, possibly intimidating, and challenging. So perfect. I bust mine, so you should bust yours.

My first big pointer for killer abs...ABS ARE MADE IN THE KITCHEN. Kind of like when you make your own cinnamon roles or brownies...they are made with love, care, good ingredients, and basically food. You need a strong, well developed core, but a big part of being "ripped" and having a sexy stomach is having little fat in that area so that what's hiding underneath can show through! Burning fat for your stomach does not work...you can't spot reduce and get rid of fat in one area. You need to target your ENTIRE body, and do things like cardio and intervals. You need to eat clean, and be mindful of the food going into that body.


AND A SIDE NOTE: For all you ladies out there who worry about getting a six pack, or well defined abs because you think guys don't find it attractive, I would say.......do it anyway!! Girls are always worried that if they work hard and branch outside of the regular ab routine, they will get disgustingly bulky and ripped. Getting a muscular stomach takes a lotttt of hard work. So if you're busting your buns off everyday towards success, you better darn well enjoy it.

LIL MISS STRONG'S ABS THAT KILL: (AND SOME SECRET MOVES YOU'VE NEVER HEARD OF):

The Moves:
- Butterfly Crunches
- Power Wheel
- Dragon Flags (yes like Bruce Lee)
- Russian Twists with weight
- Reverse Crunch
- Dead Bugs
- Frog Crunches
- Cable Crunches
- Leg and hip raises on a bench
- Hand step-ups
- Raised planks (balance on a ball)

My Example Workout:

• - Upper Abs: 
• 2 sets of 25 Cable crunches (moderate challenging weight)
• - Lower Abs:
• 2x25 Bench leg and hip raises
• 3x15 Reverse crunch
• - Obliques:
• 2x25 Cable crunch (moderate challenging weight)

1. 3 sets of 1 minute raised planks, balancing elbows on a ball
2. 3 sets of 10 Butterfly Crunches 
3. 2 sets of 10 Dead Bugs
4. 2 sets of 25 Russian twists with weight
5. Hand step ups...2 sets to failure 

My Tips:
- You don't need to do abs EVERY SINGLE day. Sometimes I do them 2 days a week. Sometimes 3 days a week. Sometimes 5. It varies depending on how I feel. Switch it up, don't do the same routine all the time. And don't overtrain. If something is too much, work up to it.
- There are 3 parts of your abs. Upper abs. Lower abs. Obliques (side abs).

So in summary...don't eat just salad, don't go ham in the gym just because summer is approaching, but more importantly, do go for those killer abs. Because if it's hot for a guy to have a washboard stomach, it's hot for you to have one too. Do your cardio, do weird yet effective ab moves that aren't considered the mainstream "crunch" or simple "plank" (but do them correctly) and DO CHALLENGE YOURSELF. Summer doesn't just mean LOOKING HOT. It means  FEELING HOT, WORKING UP A SWEAT...and being the woman that you want to be. 

Girls Rising

I want to share something a little different with you. This is not about weight loss. It isn't about how to get the perfect muscular butt. It isn't about how to look good in jeans or what to eat for lunch. This is a beautiful video, that inspires me, as a woman, as I hope it will inspire you. Lil Miss Strong isn't just about being fit and physically strong...physically able to lift heavy weight in the gym. It's about supporting women around the world. It's about being strong. It's about believing in yourself, believing in your power, and rising up to find the beauty in your own strength as a girl. Let's reflect, let's be inspired, and let's be proud to be women. Because we are unstoppable.

-Lil Miss Strong

That 3 word phrase...WEIGHT. LOSS. TIPS.

 Nutrition Tips for Weight-loss and My Secret Weight-loss foods

I've gotten a lot of requests from young ladies who want to read about diet and exercise tips for weight loss. Weight loss is probably the BIGGEST issue women face...we never like our bodies, and always want to lose weight. Before I list some of my helpful tips, I want to clarify something so that you truly understand. When women say that they need to "lose weight" they are usually incorrectly referring to losing any extra fat they have. When you hear the term "weight loss" you immediately assume that the term defines becoming toner, smaller, muscular, and lean. Right? But, pretend there is an average, healthy woman standing in front of you. She can go away for awhile, have a great diet and exercise well, and come back and look muscular, a lot leaner, and tinier, but weigh even more than she did before! Muscle can weigh a lot too...just because someone looks slim and fit doesn't mean that the actual number that represents their weight is low.
So my first tip for weight loss: It isn't so much about the number, but the composition of our bodies. The goal isn't to lose a number, but to change the composition of your body. For most women, that is going to be getting body fat levels to 15-25%.

Weight-loss Nutrition Tips:

1. Drink! ....but cut the alcohol and soda. Drink water and stay hydrated. This keeps you healthy but also changes your weight, because being dehydrated leads to water retention...that means you'll feel heavy and look more bloated.

2. Cut salt...salt/sodium on your food. Salt causes you to retain water. Drinking water helps flush sodium out...but if you're constantly eating salty french fries...you can retain up to 3 lbs. of weight from all that fluid!

3. Chill out when you eat...when you eat fast, you keep eating because your body still feels hungry...you haven't digested all your food! Slow things down...chill out when you eat. Enjoy your food...it takes 20 minutes for your body to feel full. Take a bite, and put your food or fork down. Take. A. Pause. This little action will save you about 2 pounds a month.

4. XXL say what?! All of a sudden something happened in our country, and we have giant plates and
cup sizes everywhere! If you use a smaller plate, you won't pack on triple what you would normally eat. A small plate means a smaller portion. You can always go back for seconds.

5. Splurge a little...Don't deprive yourself! If you go forever without ever having a dessert or a cheat meal, you'll end up going mentally and physically crazy and eating everythinggg in your path that you crave...it's called binging. It's healthy to eat some chocolate once in awhile.

6. Mama was right, breakfast is good for you...throw some protein and fiber into a meal at the beginning of the morning, and start your day of right! This will help your energy and your metabolism. Don't skip breakfast people.

7. Put the TV on pause...Don't eat in front of the TV or your computer. What happens is, you get distracted, and not only do you vacuum up your food without realizing it...you don't even taste it. You end up shoveling endless amounts of food into your mouth without noticing.

8. Snack time...It's ok to snack on heathy foods. What I tell people, is to eat like you're in kindergarten when it comes to snack time. When you were 5, you were fed veggie sticks and yogurt. I make substitutions that are healthy, but remind me of junk food I like. Like for example, chips are absolutely delicious...but instead, I have 2 caramel rice cakes spread with almond butter for my pre-workout snack. It's crunchy and tasty, but isn't full of salt and grease.

9. Fiber...for real. Eating more fiber can help prevent weight gain, and stimulate weight loss. Foods high in fiber are fruits, vegetables, beans, and whole grains. You'll feel fuller from eating these, too!

10. SWEET DREAMS...I know..you think that sleeping for a good amount of time will make you gain weight because you're...well, sleeping. When you don't get enough sleep, you gain weight. It alters hunger hormones that you have...remember when you stayed out late in high school and got really hungry at 3 am. and stopped at McDonalds? When you lose sleep, the part of your brain that controls your self-control is thrown off.

My Top Weight Loss Foods

1. Almonds...in moderation
2. Mushrooms...yepp, that's a weird one
3. Eggs
4. Apples
5. Oatmeal
6. Hot chili peppers
7. Kale
8. Olive oil
9. Beans
10. Peppermint
11. Green tea
12. Kelp
13. Garlic...that DOES NOT mean GARLIC BREAD
14. Cucumber 

15. Berries
16. Fennel
17. Ginger                   
18. Brown rice
19. Avocado
20. Quinoa
21. Natural yogurt
22. Salmon
23. Papaya
24. Celery
25. Lentils

How to eat healthy....IN COLLEGE!?

              Lil Miss Strong's Tiny Tip #8: When it comes to Big Bad college, make substitutions, be mindful...but have fun! Because YOLO.


I'm in college, and a lot of you are too. As ladies, when we graduate from high school, college is incredibly exciting! But after the new roommates and dorm life wear off, we become paralyzed with fear about the "freshman 15" and realize what a challenge it is to eat healthy on our own. The problem is that for most people, dorm rooms don't have refrigerators and stoves, and cafeterias serve pizza and hearty home cooked foods. So how in the world can you maintain a healthy diet in college, stay lean and fit, and kill the freshman 15...or 20 lb. rumor? Here are my tips.

Protein bars, ezekiel bread, muscle
milk, protein powder...all great to
have on hand and in between
classes! ;)

First of all, as I keep suggesting, eating tiny meals throughout the day are best, because they keep your metabolism in check. If you eat 3 giant main meals a day...breakfast, lunch and dinner, you may tend to eat large portions, overeat because of hunger, and your metabolism can spike a lot throughout the day. If you eat about 6 small meals a day, you won't suffer from starvation after long classes. Some college lectures and classes permit you to eat a little something, but if you can't, pack a snack or meal in your bag for in between classes and breaks. Try to eat about every 2-3 hours.

The BIGGEST problem people have when it comes to eating healthy in college is money. Organic food is expensive when you're a college student and have a budget! Always look out for sales and markdown deals at grocery stores, and also buy storable foods in bulk because that can be less expensive. I thought it was a really great idea to buy bags and bags of potatoes my freshman year, and I ended up not using them...so I woke up one day...and all I had were bags of moldy potatoes everywhere and wasted money. Only buy bulk foods that you know you will use!

IF YOU WANT TO EAT YOUR OWN FOOD:
And you live in a dorm that does not have a refrigerator or stove, here are some foods that you can keep in your room:

- canned tuna and sardines = protein
- whey protein powder = protein
- oatmeal (packets) = carbs

Sweet potatoes are a great carb source....add
some honey and cinnamon for a dessert, or
plain yogurt for dinner!

- canned vegetables = carbs  
- apples and bananas
- brown rice = carbs
- potatoes/sweet potatoes = carbs
- olive oil = good fat
- peanut butter
- coconut water in cans
- nuts/bulk
- canned soup
- raw honey
- whole grain bread
- protein bars
- whole wheat cereal/bran

IF YOU HAVE A MEAL PLAN AND EAT FROM THE SCHOOL CAFETERIA:

Breakfast: Don't eat the pastries, white bread, sugary juices, lucky charms, french toast, waffles. IF IT DOESN'T DECOMPOSE INTO THE GROUND....NO. Yes, pancakes are amazingly good but staying fit takes discipline. You have to say no. Have a little bit of yogurt, add some fruit, and have an egg or hardboiled egg if they are at the salad bar. Oatmeal is also great...add some nuts and fruit.

Lunch: Pizza = no. Creamy pastas = no. Hamburgers and fries = no. Go for a lean protein with some good carbs and vegetables. Fill your plate up at the salad bar, and then find something like chicken, fish or turkey with some rice or potatoes. Make a sandwich with whole wheat bread, turkey, vegetables. Adding things like mayonnaise and cheese  (or creamy dressings on your salad) are little things that can definitely add up, so skip them.

Yes, pastries are SOOO good. But
eating them for breakfast before
class everyday is not. 

Snacks: Unsalted raw nuts, apples, low-fat cottage cheese, vegetables sticks and carrots. No chips, fries, cookies and crackers. We don't really think about it, but even snacking every night on a roll of ritz crackers while studying in the library adds up.

Dinner: Mix it up...don't eat the same thing every night. Lean meat like chicken and fish, salad, rice, potatoes. Try making little substitutions...a lot of people take a baked potato and top it with sour cream and bacon bits. That's caloric. Take your baked potato and top it with plain or vanilla yogurt or a little cottage cheese, and some spinach or bell peppers. It really makes a difference.

I learned one thing from college about food...It is really easy to get carried away and eat too much, but it's also very easy to be too strict and not enjoy your food. I got into a bad habit of eating the same thing every night because the cafeteria didn't have a lot of options, and I was working out really hard everyday. After awhile, my body couldn't really keep going on plain chicken and salad. I got so sick of eating sweet potatoes that I never wanted to look at one again. If you are too strict, you'll end up breaking down and binging at some point. There were nights when I'd get a carb craving and eat an entire box of special K cereal. You need to go with the flow with your food, and mix things up while maintaining a healthy diet.

Last but not least...one of the biggest causes of weight gain in college is partying, and no one ever realizes that. There are parties every night in college...bars everywhere, social drinking and alcohol (if you're of legal age, of coursee)...alcohol is very caloric and can really start to add up. If you are trying to really tone up and get fit, cutting alcohol or reducing it to a minimum is a very wise move.

Remember that college isn't an evil place that guarantees overeating and weight gain. You're now on your own...meaning you have to be the one responsible for your own health. If you don't want to overeat, or gain weight, then don't.

EAT WELL, LIVE IT UP, AND BE HAPPY!
-Little Miss Strong