Wednesday, April 23, 2014

Exercise Set: Bodyweight Legs

Bodyweight Legs Set

Lunge with knee and overhead pull 20x
Stomps: tap in/tap out 20x
Knee to floor lunge 20x
Repeat on other side to complete one round.
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Brown Sugar-Honey Facial

So! Another pinterest attempt! This went really well, using just brown sugar and honey. I would recommend using equal parts and warm water so it goes on smooth. Mix the honey and brown sugar, then apply in small circular motions to the face. Rinse well! Skin is so soft and smooth after. And, I'm all about educating, so here are some fun facts below.

Honey's natural antioxidant and anti-microbial properties help to protect the skin from the damage of the sun's rays, supports the skin's ability to rejuvenate and refresh depleted skin, leaving it feeling silky soft and supple. One of the most common natural skin care benefits with honey is related to treatment of minor acne which could be caused by hormonal changes or "heatiness in the body", as traditional Chinese medicine (TCM) would call it to refer to the imbalance of yin and yang in the body. Honey absorbs impurities from the pores on the skin, making it an ideal cleansing agent. (

Brown sugar is the texture of wet sand, but is abrasive enough to remove old skin cells without causing your skin harm or irritation. The moisture in brown sugar won't dry out your skin as you exfoliate. Exfoliation removes not only dead cells from your skin but other impurities that may be clogging your pores. In effect, exfoliation prepares your body for moisturizers and other products that will keep your skin looking supple and fresh. Brown sugar is a source of B vitamins due to its molasses content, and could be beneficial to your skin. A July 2008 article in the Journal of Drugs in Dermatology reports that vitamin B is an antioxidant that can prevent and reverse signs of photoaging of your skin. Photoaging is the skin damage you encounter from the sun's harmful UV rays. (

Tuesday, April 22, 2014

Madeover Moon Pie

Here is my latest concoction of protein inspired goodness! To create these high protein, nutritious, chocolate covered cookies, you will need the following. 

1 cup unflavored instant oatmeal
2 scoops Cake Batter protein from Vitamin Shoppe.  
1 can chickpeas
1 cup liquid egg white
1 t xylitol
1 t baking powder

6 oz nonfat Greek yogurt
1 T vanilla extract
1 t xylitol

1 bag of dark chocolate chips for coating

Preheat oven to 375 degrees. In a blender, mix the chickpeas and liquid egg white. Mix into bowl with xylitol, baking powder, oatmeal, and protein. Stir. 

On a greased cookie sheet (I used coconut oil), drop dough into "cookie-sized" drops. Mine were 3-4 tablespoons large. Bake for 20-30 minutes. 

Mix ingredients for the filling and, once cooled, sandwich the cookies as pictured. Then place in freezer for 45-60 minutes. Melt dark chocolate in microwave, stirring as needed. Quickly drop and coat sandwiches in chocolate. Place them onto a tray and refrigerate immediately. 
I was unsure how these would turn out, but I was pretty happy with the final product. A bit more crispy than I anticipated, but delicious none the less. Even my mom, who typically doesn't like what I eat, said they smelled good. Maybe eventually I can get her to try one! 

Thursday, April 3, 2014

Exercise Set: Arms

Biceps curl: 10x
Down half/up: 10x
Up half/down: 10x
Full biceps curl: 10x

Triceps extension: 10x
Down half/up: 10x
Up half/down: 10x
Full triceps extension: 10x

Complete 2-3 rounds.
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Tuesday, April 1, 2014

Spaghetti Squash Stir Fry

Spaghetti Squash Stir Fry! Not gonna lie, this was my first time making stir fry. I love spaghetti squash, I need to eat more veggies, why not get creative with it??

1 cooked Spaghetti squash
2 T. Garlic
1/4 c. Liquid aminos
1 cup Snap peas
1 cup Broccoli
1 cup Bell pepper

Cook the spaghetti squash in the microwave by poking it with a fork a few times then cooking for 5 minutes. Let cool. Slice in half and use fork to "pull" strings. Put chopped veggies and squash into frying pan, add garlic, apple cider vinegar, and liquid aminos. Takes about ten minutes to cook, stirring occasionally. 

Did you know Braggs liquid aminos contain16 essential and non-essential amino acids? This means that you won't have to struggle to combine different kinds of proteins. You can add Braggs to anything you are eating to provide a distinct savory, "meaty" flavor while cooking. 

S'mores Protein Smoothie

Blend 1 frozen banana, 1 cup almond milk, 1 t unsweetened cocoa powder, and 1 scoop of Cookies and Cream protein. Top with Kashi Vanilla Graham Go Lean cereal. Amaaaazing!

Exercise Set: Low Back - Obliques

Low Back - Obliques Set

Fire up your core with this set of exercises targeting the obliques and low back! Perform 15 reps of each, 3 sets. Exhale during the lift. Keep your abs pulled in, make sure they don't press into the floor. Resting arm is resting! Make sure it doesn't push the floor to help you lift. And...squeeze your butt! 

One: "Reach and pull" Arms and legs are extended. Lift arms and legs, pull elbows toward hips then return forward and lower everything. 

Two: "Alternating tap backs" Arm reaches (as if you're drawing a line across the wall!) and taps the hamstring. 

Three: "Side crunch" Squeeze the obliques as you lift your elbow toward the hip. For more challenge: both legs lift, or just the top leg.
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