Beginners Workout Plan

Workout Plan

This is a very basic workout routine. I'm not saying that this will work for everyone because everyone is different. Everyone has a their own starting point and goal in mind. This will more than anything just get you started and give you ideas for workouts. The most important thing to do will be listening to your own body. Take progress pics and find what works best for you. The reps and amount of sets can change depending on what your goals are.

:)

Sunday: Legs

Leg extensions 4x10
Glute Kickbacks 5x15
Squats (1 warm up set, 2 regular, 1 wide, 1 close) 4x10
Lunges (standing in place, one leg at a time) 4x20
Good mornings 3x15 (holding plate)

Monday: Shoulders

Military Press 4x10
Upright Rows Pulley Machine 4x10
Side Lateral Raises 5x15
*superset
Front Lateral Raises 5x15

Tuesday: Back

Lat Pulldown 4x10
Back Flies 5x15
Bentover Rows 4x10
Pullups on machine until failure (repeat 3 times)

Wednesday: Chest

Incline dumbbell press 4x10
Chest flies 5x15
Bench Press 4x10

Push Ups 3xfailure

Thursday: Bi's, Tri's, Calves

Dumbbell curls 4x10
*superset
Skull crushers 4x10

Standing calf raises 5x20
Hammer curls 4x10
*superset
Tricep extensions 4x10

Donkey calf raises 4x10

Friday: REST DAY

Saturday: Abs

30-45 second rest in between sets

Planks 3x60 seconds
Standing oblique crunches 25lb kettlebell 5x15
Ball crunches 5x20
Bicycle kicks 5x30
V-ups on bench 5x20
Planks 3x failure 

Hope this helps y'all! If you don't know what one of them is, you can most likely find it on google!

 E-mail me if you have any questions! MeghanLBarber@gmail.com

XO. MEGHAN

Coconut Cookies with Nectar Glace

Clean & Healthy;

Gluten, dairy, sugar, soy and egg free!

NOM!

What you will need:

DRY

2/3 cup coconut flour

2 T peanut flour

2 T coconut sugar

1/8 t baking powder

1 t cinnamon

 WET

2 small, mashed bananas

2 T walden farms calorie free pancake syrup

3 t egg replacement (mixed with 4 T hot water)

1/2 cup water

1 T coconut oil

*Preheat oven to 350 degrees

Mix together all dry ingredients in a medium sized bowl. Set aside.

In a small bowl, mash bananas. Add in 2 T syrup. 

In another small bowl, mix together egg replacement and hot water.

Add banana mixture to dry mixture. Mix well.

Add in "eggs". Mix well.

Add in water. 1/4 cup at a time.

Lastly, add in coconut oil and mix until well combined. 

Roll into 1 inch balls on a greased cookie sheet.

Press down with a fork.

Bake for 15-18 minutes.

Remove from oven and top with a small amount of blonde, coconut nectar. Then sprinkle with coconut sugar.

Turn oven onto broil. Cook for 1 minute until edges are brown.

 

 ENJOY;)

XO. MEGHAN

 

Eating Clean on a Budget

This is probably one of the hardest things;
Buying quality, organic, healthy, allergy free food on a tight budget.

My goal for December is to really cut back on my food expenses.

I spend close to $700 on food each month.
That's more than my rent and bills combined.

SICK.

not cool.

I can't keep doing this.
Now it's time to budget myself and start to save money!
It's going to take a strict plan but I think I can do it!

I'm going to make a list of things I love to eat and what their prices are.

Divide how much I would eat per day.

And see where that leaves me.

I'm done with random stops at the store "just because"

Homegirl can't afford this anymore!

But I want to maintain my healthy lifestyle AND eat enough to grow for my next competition!

Talk about a challenge!

Ready, Set, GO.

Sunwarrior Protein 2.2 bag: $40
47 servings

1-2 per day

Tilapia 3lb bag: $13

12 servings

1-2 per day

Raw Spinach 16oz: $6

6 servings

2 per day
Rice Cakes 4.5oz: $2
14 servings
1-2 per day
Sweet Potatoes: .89 each
2 servings per potato
1 per day
Organic Prairie Ground Turkey 12oz: $6
3 servings
1 per day
Frozen French Style Green Beans 5lbs: $7
27 servings
2 per day
Protein Plus Peanut Flour 32oz: $23
30 servings
1 per day
Unsweetened Coconut Milk 1/2 Gallon: $3
8 servings
0-1 per day
Phil's Organic Eggs: $2
12 servings
3 per day
Fiji Apples: $5
11 servings
1 per day
Avocados: $1.24 each
4 servings
1-2 per day

That's just a basic list.
If I were to buy all of those things it would be $112.63
Now lets break down how many time I would have to re-purchase some of these items.
(this is taking some serious concentration, I don't do math!)

• Sunwarrior protein: 1.5 bags per month
• Tilapia: 3.5 bags per month
• Raw Spinach: 10 boxes per month
• Rice Cakes: 4 per month
• Sweet Potatoes: 15 per month
• Organic Prairie Ground Turkey: 4-5 per month
• Frozen French Style Green Beans: 2 bags per month
• Protein Plus Peanut Flour: 1 bag per month
• Unsweetened Coconut Milk: 1-2 per month
• Phil's Organic Eggs: 10 per month
• Fiji Apples: 3 bags per month
• Avocados: 14 per month

Now time for the cost..
If I were to eat only those things for the entire month of December,
without buying anything else, it would cost me:
$311.74
That sounds a HECK of a lot better than $700!

$311.74/31 days= $10
I could feed myself healthy for around $10 a day.

I need to do this. Starting December 1st, this will be my plan. I will allow myself $50-$75 for other "fun" items. But no more random trips to the store!
This budget needs to stay firm so I can start to save some money!

This post probably means nothing to y'all but this will help me out so much. I just needed to sit down and write it out and I felt like my blog was a good place to do it! So YAY!

XO. MEGHAN




 

Post Thanksgiving Detox

This season of holidays really over took me. 

I gave up all self control.

I just didn't care.

My overeating left me with a few extra pounds of pure fat
And a crap ton of guilt!

Don't get me wrong, I enjoyed every single bite

But it is now time to get back on track!!

Here is my plan: 

Breakfast: 2 eggs + 1 Rice cake

Post- Workout: Protein shake

Snack: Apple + 1 egg

Lunch : Tilapia Filet + 1 cup green beans + 1/8 cup cooked quinoa

Snack: Tilapia Filet + 1 cup green beans

Dinner: Any type of fish + 2 cups spinach + 1 T low calorie dressing

Snack: Protein (if I need it)

I'm planning on doing weights in the morning plus 20 minutes of cardio.

And 20 minutes of cardio at night as well.

It's also my offseason for training. Meaning heavier lifting at the gym!

Motivation and serious dedication!

I've got to grow my muscles!

My diet is made for me. It doesn't work for everyone.

Find what works for your body and stick with it!

I promise, results will come!

XO. MEGHAN

1st Bikini Competition

I competed in my first bikini competition on Saturday, November 17th.

I was so nervous. 

I was completely depleted of water and had an intense orange spray tan.

This was so out of my element.

We were back stage, getting ready.

My earring broke.

Luckily, I glued it back together with nail glue.

I went to put on my suit,

and one of the strings snapped.

I had to sew together the front of my suit in about 30 seconds.

Went through prejudging.

So nervous.

Yet so exciting!

Went back for finals later that night.

Won 1st in my division.

Won 1st overall!

Never did I think that I would win, but I did!!

What an accomplishment.

I thank God every day for that win.

He gets all the glory!

He is so good!

He has blessed me with such motivation, drive and passion.

It's incredible the things you can do when God is behind you.

Pushing you along!

 B.e.a.s.t Performance. SO blessed to be apart of this team!!

Don't ever be afraid to follow your dreams!

Trust in God and anything is possible!

XO. MEGHAN

Got A Sweet Tooth?

Uhhh.. DUMB question! Who doesn't have a sweet tooth?! I think we all crave things and if you're like me, it's always after dinner.

Here is a low carb, fairly low calorie, quick sweet tooth-fixer!

I call it a coconut and peanut flour cake topped with a caramel, chocolate, peanut syrup.

Ya, it's a mouthful!

Here is what you'll need:

For the cake:

2 tablespoons coconut flour

1 tablespoon peanut flour

1/2 teaspoon coconut sugar

Water until moist

**Microwave for 1 min and 30 sec

For the syrup:

1 tablespoon peanut flour

1/2 tablespoon Walden Farms calorie free chocolate dip

1 tablespoon Walden Farms calorie free caramel dip

Splash of water

**Microwave for 10 sec

Pour syrup on top of cake, sprinkle with cinnamon and enjoy;)

Like I said, quick! Not to mention, satisfying and delicious!

XO. MEGHAN

Chocolate Cinnamon Protein Muffins

I made this recipe up because I realllllly needed something new in my diet. Something low carb but high in protein.

Here is what you'll need:

2 scoops natural flavor sunwarrior protein powder

1 tablespoon peanut flour

1/2 teaspoon baking powder

1 teaspoon cinnamon

1/2 teaspoon apple spice

1 teaspoon unsweetened cocoa powder

1 teaspoon coconut sugar

1 teaspoon flax seed

3 egg whites

1 whole egg

Splash of vanilla stevia

1/8 cup flax milk

Water

Mix all dry ingredients together in a medium sized bowl.

Beat eggs in small bowl, add in milk and stevia.

Add to dry mixture.

Add water until smooth and creamy.

Spoon into muffin pan. Mine fit into 8, half way full. 

Bake at 350 degrees for 15-20 minutes.

Enjoy!

XO. MEGHAN