Strong is the New Skinny

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photo 1Here’s the thing about muscles…they ROCK. No seriously, they do. They not only give your body tone & definition, but they ALSO burn a ton of calories. Sure, muscle weighs more than fat, so if you are focusing on building muscle while you lose weight, the number on the scale may not drop as drastically as you would like. BUT that heavy muscle actually INCREASES your rate of metabolism, and helps to burn your stored body fat. Isn’t that what we all really want…to burn stored body fat? Why is it then that so many women are afraid of lifting weights? I am a fitness instructor, and I can’t tell you how many women I see lifting very, very light weights because they fear “getting too bulky.” Let me be the first to assure you that it is IMPOSSIBLE for a woman to “accidentally” bulk up! It simply isn’t going to happen. Women who have very large muscles are doing incredibly intense and specific weight training, and follow a highly tailored diet to support that type of muscle growth. It does not happen by mistake. So please, take a moment right now to set that myth aside once and for all. If you incorporate weight training into your workout routine 2-3 days per week, you will start to see some tone and definition, you will start to notice your clothes fitting better, AND you will be training your metabolism to work more efficiently. Your muscle tissue is where your metabolism actually takes place, and the more lean muscle mass you have, the faster your rate of metabolism. Faster rate of metabolism = more calories burned all throughout the day! So, here it is ladies…DON’T be afraid of a little heavy lifting!!! If you want to shed fat, have a nice lean body, increase your metabolism, have less “jiggle,” have more energy, burn more calories, feel stronger, look better in clothes, reduce risk of injury increase your overall health, or any combination of the above, you MUST incorporate weight training into your life. You MUST lift weights that are heavy enough to cause a burn, you must do enough reps and sets to create muscle fatigue, and you must be consistent. Muscle is a GOOD thing!! Who wants to be skinny when you can be STRONG, anyway?? Strong is the new skinny, my friends, and I am SO, SO glad!!

xoxo,
Malea

A Smoothie a Day…

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chocolate green smoothieWe all know that eating 5 small, balanced meals a day is the best way to stay fueled through our #fitandbusy lives. Well, HOPEFULLY we all know that, and, if not, stay tuned for upcoming blog posts on why this is so important!! In the meantime, let’s talk about a quick and easy “meal” solution that can be consumed on the run, and can be loaded with all sorts of nutritional “extras.” Smoothies, or protein shakes, are an AWESOME way to get a quick, balanced meal into your busy day. I usually like to have a smoothie as my mid-morning meal, at around 10ish, or after I teach my morning class. I love to experiment with different combinations of ingredients, and I ALWAYS try to sneak extra healthy ingredients in there, especially if I plan to share with the little people in my house.

Beware of the smoothie trap!  Not all smoothies are created equal.  Smoothies, such as the ones at the big chain smoothie stores, can be LOADED with unwanted sugar and calories.  Even “all fruit” smoothies can be sneaky little devils with WAY more calories than you expect, and who will take your blood sugar on a crazy ride!  When I am talking about smoothies, I am really talking about blended protein shakes.  It is important to make sure that your smoothies have all of the macros (protein, carbs and fat, in the appropriate ratios) represented in order for it to be a blood sugar friendly meal option that isn’t going to sabotage all your hard work.

Basic customizable smoothie recipe:Strawberry smoothie
Protein powder of your choice (I prefer a whey option, but there are some great vegan choices as well.  You can also opt to add Greek yogurt or cottage cheese for additional protein)
Liquid (water, coconut water, almond milk, coconut milk, regular milk)
Healthy fat source (nuts, nut butter, coconut butter, avocado)
Fruit (½ banana, acai, berries, mango, etc.)
Veggie (spinach, kale, cucumber, etc.)
Healthy “extras” (chia seeds, flax, cacao nibs, shredded lite coconut, etc.)
Ice
Anderson Family’s Favorite Chocolate Smoothie:
Chocolate protein powder (we love Nutri Whey)
Almond milk
Peanut butter
Spinach and/or kale
Chia seeds
Hemp hearts
Bee pollen
Ice
This is a protein & superfood packed smoothie that I know will give my family the fuel they need to get through their busy days.  And, they LOVE it!  Have fun mixing and matching!
xoxo,
Malea

Superfood Salad

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 2014-02-05 12.48.22

 

Are you always on the lookout for nutrient dense and calorie light lunch ideas?  I know I am, and, in addition to it being light and healthy, I also want it to be quick and convenient.  That’s not too much to ask from a lunch, is it?  Anyway, I love when I come up with new ideas to add to my lunch rotation, and what’s the fun of having a great new idea if you can’t share it with your fit friends??

 

 

 

Ingredients:
¼ C of uncooked quinoa
½ bag of Trader Joe’s “Cruciferous Crunch” salad mix (I’ve heard that they have a similar mixture of kale, Brussels sprouts, broccoli, and green & red cabbage at Costco and Vons as well)
½ lemon
1tsp Dijon mustard
1tsp extra virgin olive oil
1tbsp dried cranberries
1tbsp slivered almonds
Optional toppings:
Goat cheese crumbles
Sliced cooked chicken breast

1. Prepare quinoa with ½C water according to package instructions
2. In a small bowl, whisk together lemon juice, Dijon, olive oil and salt and pepper to taste
3. Pour salad mixture into a medium skillet over med-high heat, pour lemon dressing over the top, and toss together for about 2 minutes, or until the mixture is coated and just begins to wilt.  The kale should turn a bright shade of green.
4.  Turn off the heat, and add in your cooked quinoa, dried cranberries, and slivered almonds.  Toss until combined.
5.  Place in a bowl, top with optional toppings if desired

 

This salad is light, fresh, and FULL of fiber and nutrients.  It also takes no more than 10 minutes to prepare.  Now THAT is my kind of lunch!  Enjoy!
xoxo,
Malea

Find Your Fit-spiration!

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Zumba Wonder Twins SmallDo you have a “fit-spiration,” or someone who inspires you on your fitness journey?   If not, I highly recommend that you find one!  This could be a workout buddy, a fellow fit mom (or dad!), an instructor at your gym, a colleague, a personal trainer, a family member, a Facebook friend, anyone you know who inspires to you be healthy and fit.  Why is this so important?  Because staying on track with your health and fitness goals can be hard!  We all have moments in our lives where the “busy” gets in the way of the “fit,” and it is important to have someone to look to and/or lean on to help us get back on track.   Although it is awesome to have a celebrity fitness icon, I have several of those myself, your “fit-spiration” should be someone you actually KNOW who you can reach out to for motivation, ideas, etc.   Even when things are going great, this could be someone you can text with your newest healthy recipe idea, who will willingly be your partner in crime as you try a new workout routine, or who won’t let you miss a one day sale on Quest Bars.

Like attracts like, so being around people with similar health and fitness priorities will allow you to reach your own goals more quickly.  You need to be around people who value health and fitness just as much as you do if you want to keep it a priority in your own life.  People who don’t understand you, or why you want to spend the extra time, money, effort, etc. on working out and eating healthy, can slowly start to erode away at your progress.  Surround yourself with people who support you and celebrate your progress, and ALWAYS try to be that person for someone else.  Fitness is more fun with friends, and you become who you hang out with, so choose wisely!
xoxo,
Malea