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/