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

Gluten-Free Pizza

This is by far the BEST gluten-free pizza in the history of forever! Not to mention the fact that it's LOW CARB too! I mean, who wouldn't love that?! Oh.. and on top of that, it's also dairy-free. So basically, what I'm saying is, this is heaven on earth for people like me;)

Unfortunately, I didn't come up with the recipe. I'm not THAT awesome but I wanted to share it with y'all to here it is:

GLUTEN FREE PIZZA MAGIC

By one of my favorites: Brenda Leigh Turner

Shoulder Workout

GOOOOD MORNING!

This is my shoulder workout:

Shoulder press: 5x15

 *double-set

Weighted Punches: 5x30

Lateral side raises: 5x15

 *double set

Upright row: 5x10 (heavy weight)

Over-head shoulder circle: 5x15

 *double set

Shoulder press: 5x15

Shrugs (middle, front, back): 5x15 each

 *double set

Kettlebell lateral side raises: 5x15

Hope y'all have a wonderful day!

XO. MEGHAN

 

Lemon Curry Ahi Tuna Salad

Yesterday at the health food store, I ran across these tuna steaks. I've never cooked on before or even had one before, nonetheless, so I thought I would give it a try!

I made this recipe up in about 5 minutes. It was delicious! Hope y'all like it!

 Here's what you'll need for the tuna steak:

1 ahi tuna steak (thawed)

1 tablespoon dijon mustard

1 teaspoon coconut vinegar

1/2 teaspoon black pepper

1 teaspoon lemon curry powder

1/4 teaspoon white pepper

1 tablespoon water

Mix all those ingredients together in a bowl to make a creamy paste.

Coat the tuna in the paste. Let sit for a few minutes.

Place tuna, sauced side down, on the grill and cover other side with paste.

(I cooked mine on a George Foreman grill. Fancy, I know.)

Tuna doesn't have to cook for very long, because you can eat it raw if you want to but I cooked mine all the way through. Flipping it after about 3 minutes.

While the tuna cooks, make your salad.

1 cup organic spinach

1/2 cup french style green beans

2 baby, shredded carrots

Slice the tuna and place it on top of your salad.

I also added a homemade dressing and some nutritional yeast on top of mine. You can top yours with whatever you would like.

Here is the recipe for my dressing:

1 tablespoon vegan mayo

2 tablespoons dijon mustard

1 tablespoon coconut vinegar

1/2 teaspoon pepper

Sprinkle of coconut sugar

(if it isn't thin enough, add a splash of water)

This is a great dressing for any type of salad!

ENJOY Y'ALL!;)

XO. MEGHAN

Momma's Famous Chicken

This recipe is literally the best baked chicken recipe ever.

I'm not lying.

But you know, Mom's know best and let me tell you, my Mom is the bomb.com at cooking. Healthy, gluten free, and dairy free goodness! Nom Nom Nom!

It's super easy as well!

Here is what you'll need:

4 tablespoons brown rice flour

2 tablespoons paprika

1 tablespoon garlic powder

1 tablespoon onion powder

1 teaspoon pepper

1/2 teaspoon salt

8 boneless, skin-on, organic chicken thighs

Directions:

In a gallon sized zip-lock biggie, add all dry ingredients. Mix all together and then throw in the chicken thighs.

Seal the bag and toss around to coat the chicken with the mixture.

Preheat oven to 350 degrees.

In a coconut oil greased baking dish, place thighs evenly spaced.

Bake in the oven for 20 minutes. After that, take out and baste the chicken with any juices. If there isn't any, top with a small amount of coconut oil.

Put back in oven for another 20 minutes.

Once they are cooked, turn oven on broil and broil until the skin is crispy (around 2-3 minutes).

Cover with foil for about 5 minutes.

Enjoy;)

Sides can be baked asparagus, a side salad of dark greens, steamed vegetables, baked sweet potatoes or any other healthy dish!

I hope y'all become as obsessed with this recipe as I am!

XO. MEGHAN

Practice Makes Perfect.

Standing in my room. Suit on. Heels on. Mirrors set up.

Practicing posing for my bikini competition.

This is harder than I expected..

Ever tried to hold a pose for multiple seconds, walk and then strike another one and hold that for awhile? It uses every muscle in your body. Not to mention the fact that you're smiling, trying to look pretty and using very small breaths all at the same time!

Takes an immense amount of concentration!

 Looking at myself and at pictures of other bikini competitors, I am realizing that I still have a ton of work to do.

It's going to take dedication.
It's going to take more of a diet change.

It's going to take everything I've got.

I'm ready to take on this goal. 

I'm ready to prove to myself that I can do this.

I'm ready to hit that stage!

I thank God every day for giving me the will and motivation to push myself.

He has blessed me beyond belief for me to even be able to compete in something like this, is truly amazing.

I pray that my heart and mind stay focused on Him as I train for this.

That I give all the glory to Him and that I always count on him for that last bit of strength I need to pump out that last set, that last rep, that last breath before I walk onto the stage.

Anything is possible with Christ.

And practice makes perfect my loves<3

XO. MEGHAN

Competition Diet

As y'all already know, I have many food intolerance's. It's hard enough to find foods to give me proper nutrition but I think I have finally gotten it down to a science!

I wouldn't recommend this diet for anyone who isn't preparing for a show because there isn't much to it and honestly, most people would probably get fairly bored with it after awhile. I'm very used to eating bland, boring, unexciting food. I don't eat for the taste, I eat to fuel my body and I eat things that work for my body. Everyone's bodies are different. This diet may work for someone else, but for sure not everyone!

I am 4 weeks away from stepping on stage at the Beauty and Bodies show in Kansas City! I couldn't be more excited! Training for this show has given me and new perspective on taking care of my body. It has given me a goal to work towards and motivation like no other! 

For the next 4 weeks, this will be my diet. It may change a little bit here and there but this is the base for it:

Breakfast (5:00am): 

1/3 cup liquid egg whites with salt and pepper

(sometimes I blend some greens into it for extra nutrition)

1/3 cup gluten free oats

1 teaspoon coconut sugar

sprinkle of cinnamon

splash of flaxmilk

*GYM*

( I will make a post of my workouts in a few days)

Post-workout meal (7:15am):

1 gluten free, salt free, brown rice cake

1 tablespoon peanut flour

sprinkle of cinnamon

 Protein shake:

1 scoop vanilla sunwarrior protein

5 ice cubes

8oz flaxmilk

splash of water

Lunch (12:00pm):

1/2 can organic tuna

1/2 tablespoon vegan mayo

2 teaspoons dijon mustard

1 stock chopped celery

1/3 cup home-cooked black beans

salt and pepper

or

1/2 can organic tuna

1/2 tablespoon vegan mayo

2 teaspoons dijon mustard

1 stock chopped celery

1 chopped egg white

1 gluten free, salt free brown rice cake

Snack (3:00pm)

1 hard boiled egg

2 slices organic applegate smoked turkey breast

2 teaspoons dijon mustard

Snack (5:15pm)

1 heaping tablespoon vanilla rice protein

8oz water

sprinkle of cinnamon

Dinner (6:30pm)

1 tilapia filet

2 cups mixed greens

1/4 cup chopped green pepper

1 tablespoon homemade dressing

1/2 cup butternut squash

1 tablespoon peanut flour

or

1 tilapia filet

1 package skinny noodles

3 tablespoons roasted red pepper pasta sauce

Huge mixed green salad

1 tablespoon homemade dressing

Snack (9:00pm)

Protein shake:

1 scoop vanilla sunwarrior protein

1 tablespoon peanut flour

1 teaspoon unsweetened cocoa powder

1 teaspoon coconut sugar

5 ice cubes

8oz flaxmilk

splash of water

(I have a sweet tooth at night) ;)

Might be boring to most people, but this diet is perfect for me. I also drink tons of tea and water throughout the day. I drink it like there is no tomorrow! Lots of visits to the ladies room but it is so important to drink plenty of water! Nom Nom Nom!

XO. MEGHAN

 

UPDATE!

Okay, so sorry that I haven't posted in a few days but I have some exciting news!

I'm doing my first show on November 17th in Kansas City! WOOHOO!

I will competing in a bikini competition. 

Let me just tell y'all.... I'M SO NERVOUS buuuuut, so stoked at the same time!

I will be posting my workouts and diet asap just to keep y'all up to speed with how things are going and my progress!

Support would be wonderful from everyone! I am for sure going to need it! 

I've only been hardcore training and dieting for the past couple of days and I'm already feeling exhausted. I need prayers for strength and determination. I believe in myself. I believe that I can do this, I just need to stay motivated and really push hard to reach my goals! God has blessed me with a strong mindset as well as amazing talents and abilities. I am so thankful! He is the one making this possible for me. He is so good! Can I get an amen?!

I've got less than a month to make this happen! Ready, set, GO!

BOOM BABY!

XO. MEGHAN

Sunday Leg Day!

Every Sunday I do my leg workout. I choose Sunday's because lets be honest, leg workouts are KILLER! Who wants to go to work after not being able to even walk out of the gym?! I sure don't! So here are some of my workouts. I tend to mix up my routine each week to make sure I'm hitting all the right muscles and not getting bored with the same thing!

Let's get started!

Leg Extensions:

 This is a great warm up!

(4x12-15)

Over-head Plate Hold Walking Lunges:

 (4x20)

I usually use a 25lb plate.

Sumo Squats:

 (4x10)

Super set with Side Lunges:

 (4x10) Each side

Box Jumps:

 (4x10-12)

Leg Press:

 (4x10) Heavy as you can!

Finish with Seated Hamstring Curl:

(4x10)

Push yourself. Get every rep! Don't cheat yourself and remember, always enjoy your workout, because then it doesn't feel like work! Progress.. not perfection!

XO. MEGHAN

Pumpkin Spice Protein Shake

I used this shake as a post workout but you can have it for breakfast or just a snack if you'd like!

What you'll need:

 

 1 scoop of vanilla Sunwarrior protein

8oz of flax milk (or almond milk)

1 teaspoon pumpkin spice

1 teaspoon cinnamon

1 teaspoon chia seeds

Sprinkle with coconut sugar

Add about 5 ice cubes to a blender cup

(I have a ninja food processor that comes with the cups. You can use anything that will blend everything together!)

Add in all ingredients and blend. If it's too thick, add a splash of water.

Pour into a glass and enjoy;)

XO. MEGHAN

Peanut Butter Cinnamon French Toast

Talk about having dessert for breakfast with this gluten, dairy and sugar free french toast recipe, made by.. yours truly;)

What you'll need:

2 pieces of gluten free bread

(I used light brown rice bread) 

50 calories per slice and only 8 grams of carbs

 1/8 cup liquid egg whites

1/8 cup unsweetened flax milk (you could also use almond milk)

1/2 teaspoon cinnamon

Mix together egg whites, milk and cinnamon in a bowl big enough to fit your slice of bread into.

Heat a pan with coconut oil on medium-high heat.

Dip each side of your bread into your egg mixture. Then put into the heated pan. Cook both sides, repeat with other slice of bread.

Once cook through, stick them in the toaster to make extra crispy;) (optional)

In a small bowl, make up 2 tablespoons of PB2 (recipe posted in previously)

Top french toast with PB2, coconut nectar and cinnamon! Feel free to add anything else that you would like! 

Makes for a delicious and healthy breakfast or post-workout meal paired with a protein shake!

Enjoy!

XO. MEGHAN

Back Workout

Back is one of my favorite muscle groups to workout. Mostly because it has a serious effect on your posture and how you hold yourself. Before I started lifting, I had the worst posture. I was constantly slouching and even when I tried to improve it, I didn't have enough strength to keep it there for more than a couple minutes.

Here are some back workouts to help with that:

Wide Grip Lat Pull Downs

(4x10)

Bent Over Single Dumbbell Rows

(4x10)

Straight Arm Cable Machine Lat Push Downs

(4x10)

Dumbbell Back Flies

(4x12)

Make sure you concentrate on squeezing your shoulder blades together when doing this one. It will always work the back of your shoulders.

Barbell Reverse Grip Bent Over Row

(4x10)

 

Pull-Ups

(3x Failure)

If anyone has any questions, please don't hesitate to ask me! Enjoy your workouts everyone;)

XO. MEGHAN

 

It's all about motivation

Strive for progress, not perfection.

Motivation is what gets you started. Habit is what keeps you going.

No act of kindness, however small, is ever wasted.

In seeking happiness for others, you find it for yourself.

It's never too late to become what you might have been.

XO. MEGHAN

Source:

http://www.acefitness.org/article/2927/

Pumpkin Spice Protein Pancakes

Hello Fall!

This morning I decided to experiment and make a fall breakfast!  

Here is what you'll need:

1 scoop, vanilla Sunwarrior protein powder

1 tablespoon pumpkin spice

1 teaspoon cinnamon

 Mix all together until well blended.

Add in 2/4 cup liquid egg whites

1/8 cup water

(Add more water if needed for a very thin consistency)

 

Heat small pan on high-medium heat with coconut oil.

Once hot, move pan around to coat with the oil.

 

 Pour in a thin layer

 Wait until it looks like this

And flip it!

I topped mine with PB2, coconut nectar, cinnamon and unsweetened coconut flakes. You can top yours with anything you would like!

PB2 recipe:

2 tablespoons peanut flour

1 1/2 tablespoons water

Pinch of salt

(I also added in 1/2 teaspoon of pumpkin spice)

Mix until well blended and creamy

Final product:

drum roll please...

Enjoy;)

XO. MEGHAN

 

Hello Lovers!

    Okay, my food and fitness followers, I have FINALLY decided to start a blog! I am honestly not sure where to start with this thing but I'm stoked to see what the future brings! I ready to get my creativity flowing and to also start motivating and encouraging everyone to a healthier lifestyle!

    Be patient with my posts. I get super busy sometimes, or maybe you could call it lazy... whatever it is, it happens. So I apologize ahead of time!

    My goal is to post as much a possible and to be as real and accurate as I can. I want y'all to always feel comfortable to ask me questions and I promise to respond to the best of my knowledge as I can! I haven't been to schooling for fitness or food, I've just learned from personal experience and my passion is to inspire and show others that anything can be done if you fight and give your personal best! Dedication is key and I think we all have it in us, we just have to find it inside of ourselves:)

    I hope that y'all start to follow and enjoy as I make blog posts. I am really looking forward to this! Your support means the world to me!

    Goodnight for now! More posts to come!

XO. MEGHAN