Workout Meals

BOOTY & NEW ABS ROUTINE CIRCUIT + Pre/Post Workout Meals



My 130+ RECIPE EBOOK Vegan Made Simple: http://payhip.com/b/4pMh
≫ Follow me on Instagram: @TESSBEGG
≫ Business enquires: tess.begg@hotmail.com

≫ My Vitamix Blender: https://goo.gl/SAiGCM
≫ Spin Brush I use daily for clear skin: I have a 70% OFF code ‘ultimatetess’ http://vpwow.com/ultimatetess
≫ I use this açai: https://www.amazonpower.com.au/

BLACK BEAN QUINOA CHILLI RECIPE: https://www.youtube.com/watch?v=DHkATYzARjE

Here’s a strength and conditioning circuit workout to build muscle, shape and tone your glutes, legs and abs!

Workout
Repeated entire workout 3 times (I do the ab circuit last)

Warm up:
I do a variety of stretches but just included a few main ones in the video
Shoulder activation pull throughs x 8 reps
Shoulder activation pull aparts x 8 reps
Shoulder activation face pulls x 10
X band walks side x 20 reps
X band walks front x 20 reps

Kettlebell swings x 12 reps
Goblet squat x 10 reps
One arm dumbbell snatch + squat x 5 reps each arm
Kettlebell windmills x 8 reps each arm
Turkish get up x 2 (up&down = 1) each side

TRX ab roll out x 20 reps (I also do 20 reps on the ab wheel)
TRX knee tucks x 12 reps
TRX mountain climbers x 12 reps
TRX side plank x 30 secs each side
Band dead bugs x 20 reps
Band leg raises x 8 reps each side
Dumbbell alternating dead bugs x 10 reps
Bird dogs x 10 reps each side

Cool down:
Foam rollings + stretches (didn’t show them all)

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FAQ
Q: How often do you exercise?
A: I workout 4-6 days a week for 40-60 mins (sometimes more), it depends on my schedule & what I’m doing.

Q: Do you snack?
A: Rarely, I’m always full from my main meals. If I do snack it’s probably fruit or a wrap or carrots with hummus or a smaller smoothie 🙂

Q: Do you track your calories/macros?
A: No, I don’t track this. I only ever do for nutritional purposes in my videos. Other than this I know i’m getting more than enough calories and nutrients every day as I eat roughly the same amount!

Q: Is all that fruit healthy?
A: YES! Fruit is healthy and is full of fibre, water & NUTRIENTS! So don’t be afraid of some fruit. Carbohydrates are what our bodies thrive and run off so eat what makes you feel good and thrive being vegan. For me it’s generally fruit meals during the day!

Q: How old are you and what do you do for a living?
A: I’m 19 years old and I’m a lifestyle entrepreneur

Q: Do you have the answer to why I’m gaining fat or how to lose body fat or what I’m doing wrong?
A: Unfortunately I do not know you or your lifestyle so to answer these questions are quite difficult since there are many factors that go into this. All I can recommend is eating a whole foods diet packed full of wholesome food & exercising + staying hydrated, getting early nights and minimal stress!

Q: What pans do you use for cooking?
A: I use RACO and PYROLUX

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≫ What I Eat In A Day Playlist: https://www.youtube.com/playlist?list=PLorYSJ4NI-caTv1pd9kkGbt8s20H5V5cY

≫ Workout Playlist: https://www.youtube.com/playlist?list=PLorYSJ4NI-cbJAkU3EYOMRdNTxo77G7Ug

≫ Let’s Get Fit Series: https://www.youtube.com/playlist?list=PLorYSJ4NI-cYG6ql01NlYUXIRYkM22Bvb

Music: https://soundcloud.com/lakeyinspired

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HELPFUL LINKS:
Nutritionfacts.org – http://nutritionfacts.org/
Mic The Vegan – https://www.youtube.com/channel/UCGJq0eQZoFSwgcqgxIE9MHw

ILLEGAL TO CALL EGGS HEALTHY?

DAIRY INDUSTRY EXPLAINED IN 5 MINUTES:

DAIRY:
http://nutritionfacts.org/topics/dairy/
http://nutritionfacts.org/video/cows-milk-casomorphin-and-autism/

PROTEIN:

Plant-Based Protein Chart


https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB#tbm=isch&q=vegan+PROTEIN+sources

CALCIUM:
http://www.care2.com/greenliving/25-vegan-sources-for-calcium.html

40 Vegan Calcium Sources


https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB#tbm=isch&q=vegan+CALCIUM+sources

IRON:
http://www.vrg.org/nutrition/iron.php

Plant-based Iron-Rich Foods: Top 12 Sources + Infographic


https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB

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VIDEOS TO WATCH
Earthlings:
http://earthlings.com/

1000 eyes:
https://www.aussiefarms.org.au/thousand-eyes.php

Forks Over Knives:
http://www.forksoverknives.com/

Cowspiracy:
http://www.cowspiracy.com/

Best speech you will ever hear:

101 reasons to go vegan:

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38 Comments

  1. This workout looks amazing, I'm definitely trying it, maybe even tomorrow since I already did my workout for today!! 🙂 Also, both breakfast and lunch look phenomenal! Sweet potatoes are my love, I'm absolutely making that lunch! Do you know how long all three sets plus the warm up and cool down took in total? Keep up the awesome posts!

  2. Love seeing your high levels of performance to everything you show us it's very motivating. And that your eat normally with no restrictions. It's proof 'you are what you eat' in your case perfection..

  3. Thanks, you inspired me to eat healthier, and get back into exercise. Can you recommend some of the foods you eat, a list in the description box maybe? Like, some of your favorites/things that really work for you or something like that. Title it list of my favorites maybe.

  4. Thanks for another amazing video, Tess! 🙂 Just a video suggestion, you can make one on your fitness wear. Like bras, tights, etc! And, do a review on them! x

  5. Your figure looks absolutely AMAZING! I definitely have been working out the same way and I've been seeing really good results in terms of strength! Still working on muscle definition and flattening my abs, but I know that comes with time 🙂 lovely recipes as always!
    P.S. noticed your leggings are from Gymshark and I got NaturallyStefanie vibes ;D

  6. What gym does she go to? I go to 24 hr but they dont have those bands and the kettle bell that she's using 🤔

  7. You inspire me so much!! Btw, I used the website you showed in the end to track my nutrients, but I've forgot what it's called and I have a new computer so it's not in my browser history. What's it called? 🙂

  8. M here watching your videos eating a salad bowl of steamed spinach, boiled chickpeas, shredded carrots, cucumber, tomato, pomegranate, lemon juice, dairy free cheese slice, flax seeds, a dash of coconut oil and some seasonings on top… such a filling dinner with so much nutrition… I learning a lot from you and enjoying every moment of it…. LOVE HUGS & KISSES Mw Aaah hh

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