Your better-than-basic 12-week fitness program and

guide to all things strength training.

BY MIRIAM FRIED
CERTIFIED PERSONAL TRAINER IN NYC.
www.miriamfried.com


TABLEOFCONTENTS
Letter from Miriam 3

#BetterThanBasic Community 4

How to Track Progress 5

Cardio Recommendations 6

Notes on Weight Selection 7

Training Program
WEEKS 1 - 4 8
WEEKS 5 – 8 12
WEEKS 9 – 12 16

Nutrition Guide
Calculating Maintenance 23
Macronutrients Explained 22
Tips for Success 24
Macro Breakdown 26

Workout Trackers 27

Exclusive Discounts! 31

Conclusion 32

#BETTERTHANBASIC 2


A LETTER FROM MIRIAM…

Just a few short years ago, the weight room was something that terrified me.
For most of my life, I stayed far away from it on the other side of the gym, safe in my cardio
bubble. But at the same time, it always intrigued me. The idea of getting stronger sounded
thrilling and the women I saw lifting weights looked amazing- confident and empowered and
everything I longed to be.

We live in a world of extremes, however, and when I sought out workouts to follow that could
help me get there, I found one of two things: 1. Mostly body weight, “female” geared programs
that certainly wouldn’t help give me the
confidence to make my way into the weight
room OR 2. Programs that utilized equipment
that still overwhelmed and intimidated me with
no real guidance on learning how to use
it. Neither of these options were what I was
looking for.

So, instead, I had to create my own programs

based on all of the information I could find and
knowledge I could soak up. I spent a great deal
of time reading articles, watching youtube
videos, and learning everything I could about
weight training before I actually gained the
confidence to march into the weight room and
work with whatever piece of equipment I
desired.

However, If I’d had the right program from the

start - something that would’ve helped me
learn the fundamentals of weight training and
get stronger without feeling forced to use
machines or do exercises I felt uncomfortable
with - perhaps I wouldn’t have waited so long
to hop off the treadmill and pick up a dumbbell.

That’s why I decided to write #BetterThanBasic. I want to give women who might otherwise feel
intimidated the chance to experience the thrill of getting stronger. And I want to give them the
opportunity NOW - not tomorrow, when the gym is less crowded, or the next day, when they’re
feeling less self-conscious. #BetterThanBasic isn’t just for beginners - but for any of us who want
to work on the fundamentals of form, improve posture, alignment, balance, and core strength,
AND build muscle.

This program is a reminder that the best workouts aren’t necessarily the ones where you feel
the most exhausted, defeated, and sick after, but the ones where you’re utilizing proper form
while performing exercises that serve you and follow a thorough progression. It may be
#BetterThanBasic, but the only pieces of equipment you’ll need are the basics: some dumbbells and
a set of resistance bands. This is so YOU have the power to do the workouts wherever you’re
comfortable, whether that be in your own living room, an empty corner of the gym, or -
hopefully in a few weeks - smack in the center of all the gym bros! (Or not, but I think you’ll at
least have the confidence to!)

I hope you leave each workout feeling a little stronger, a little more empowered, and a little
closer to a healthier and happier you!

Xoxo,
Miriam

#BETTERTHANBASIC 3


#BETTERTHANBASIC
COMMUNITY
DON’T FORGET TO JOIN THE #BETTERTHANBASIC COMMUNITY!
Instagram: With your guide, you also get access to all the videos complete
with demonstrations and explanations of every single exercise found on the
Miriam Fried Fit Guide instagram @mffitguides → request to join so you can
learn all the exercises as they’re intended to be done!

Facebook: Join our community on Facebook for exclusive program tips, to ask
Miriam questions and advice on exercises, nutrition, progress, and to connect
with other guide users for support!

Search Miriam Fried Fit Guides or go to

bit.ly/mffitguides to join!

#BETTERTHANBASIC 4


HOW TO TRACK PROGRESS?

I always encourage clients to track progress multiple ways- this way, if
perhaps the scale isn’t moving or you’re having a bad body image day and just
not feeling great, you have other measures to look to for encouragement.

I definitely encourage you to choose more than one measure and keep track
weekly!

1. PHOTOS - front, side back. Take these WEEKLY - I promise you, you’ll be
thrilled you did in 12 weeks! Try to take them first thing in the morning
and wear the same outfit each time with similar angles/ lighting. I can’t
recommend progress photos enough. Don’t forget to take photos
before you begin!
2. MEASUREMENTS - circumference of arm (midway between elbow and
shoulder), abdomen (from belly button around), hips (from hipbone
around), and thigh (midway between knee and hip). I would encourage
doing these either every 4 weeks or every 6 weeks. Don’t forget to take
measurements before you begin!
3. WEIGHT - notice this is third down. I generally don’t LOVE the scale as a
measure of progress, but it can be useful. Really ask yourself: am I
emotionally attached to the number on the scale? If so, you may want
to avoid weighing yourself super regularly. If not, feel free to use it as a
measure of progress but keep in mind: if you’re building muscle, you
may see the number stay the same or go up - and that is OKAY. That’s
why you’ll have progress pictures for comparison! Be sure to weigh
yourself first thing in the morning and remember that many factors
affect that number (time of the month, holding water from a big meal,
stress, etc.).
4. NON SCALE WINS - these are the fun ones! For example - “I felt confident
in a dress I haven’t worn in ages”. Or “A pair of jeans fit me better.” Or
“I felt strong in my workout today”. These are my favorite measures of
progress. At the end of the day: how do you feel? Stronger? More
confident? That’s what it’s all about. Share these with me! I want to
hear them!!

#BETTERTHANBASIC 5


CARDIO RECOMMENDATIONS
Whether or not you include additional cardio to your routine depends on your
goals. I always recommend a day or two of cardio to ANYONE for
cardiovascular health, endurance, and stress relief which is why each cycle
includes a circuit day in order to encourage cardio that’s also quick, effective,
and fun.

Cardio can be done on rest days OR after your strength workouts. Avoid
doing cardio before the workouts to save your energy for the weights! That
being said, it’s also possible to OVERdo cardio. Below are my
recommendations based on your individual goals!

PRIMARY GOAL ADDITIONAL CARDIO

Muscle Gain none or 1-2 days low intensity 15-30
min
Maintenance 1-2 days low or moderate intensity
15-30 min

Weight Loss 1-3 days moderate intensity 20-30

minutes OR
1 High Intensity (15-20 minutes) + 1
moderate intensity

Whether you fall on the lower or higher end of the recommendations should
also depend on how sedentary you are throughout the day. For example, if
you work on your feet and walk a ton, stick to the lower end of the
recommended scale. If you work a desk job and don’t walk anywhere
throughout the day, shoot for something higher.

TYPE of cardio should be whatever you enjoy the most! For lower intensity
think “walking” pace and moderate should be a “jogging” pace. High intensity
should be intervals - so a period of sprints followed by a period of rest (i.e 30
second all out sprint, 30 second rest). Any of these can be done outdoors, on a
treadmill, bike, stairmaster, or rower. Your choice!

Keep in mind, it’s generally better to start with LESS cardio and depending on
results, add more in as needed. If you’re losing weight at a healthy rate on
less cardio, it’s not necessary to add more. This is why the range for weight
loss is so large - it entirely depends on your individual body and goals. In
order to best determine if you should add more cardio, track your progress!

#BETTERTHANBASIC 6


NOTES ON WEIGHT SELECTION

The last couple of reps of any given exercise, any given set, should feel
INCREDIBLY challenging. You should be able to complete them with good form,
but it should feel like you could probably not do any more reps after the last.
If it feels like you could keep going after the last indicated rep, make sure to
bump up that weight!

Ideally, within each 4 week cycle, you should be increasing weight each week.
Be sure you’re challenging yourself with the weight you’re using while still
practicing proper form! Use the first week of each cycle to find your ideal
weight and go from there.

#BETTERTHANBASIC 7


DAY 1: LOWER BODY

WARM UP
● Leg Swings x 10 each way
● Squats x 15
● Bridges x 20
● Add band - bridges x 15

WORKOUT
1, Box Goblet Squat 4 x 10
Rest: 30 seconds

2. Foot-elevated Bridge 3 x 15
Rest: 30 seconds

3. Dumbbell Deadlift 3 x 12
Rest: 30 seconds

4. Dumbbell Reverse Lunge 3 x 10 each side

Rest: 30s seconds

5. Superset** 3x
1. Lateral Band Walks x 12 each direction
2. Kneeling Kickback x 15 each leg
Rest between exercises: minimal.
Rest between full sets: 60 seconds.

**Superset: two exercises done back to back with minimal rest. Complete exercise
one and move directly to exercise two. Rest for 60 seconds and repeat for as many
rounds as indicated.

#BETTERTHANBASIC 8


DAY 2: UPPER BODY

WARM UP
● Walkout to High Plank x 10
● Quadruped T-Spine Rotation x 10 each side
● Deadbugs x 10 each side

WORKOUT
1. Single Arm Row 3 x 12 each side
Rest: 30 seconds

2. Push Ups (from floor, incline or wall) 3 x 10

Rest: 30 seconds

3. Wall Angels 3 x 10
Rest: 30 seconds

4. Seated Shoulder Press 3 x 10

Rest: 30 seconds

5. Superset 3 rounds
1. Band Retractions x 15
2. Plank x AMSAP
AMSAP = as many seconds as possible
Rest between exercises: minimal
Rest between full sets: 60 seconds

#BETTERTHANBASIC 9


DAY 3: FULL BODY

WARM UP
● Walkout to High Plank x 10
● Low Plank x 30 seconds
● Bridges x 20
● Deadbugs x 10 each side

WORKOUT
1. Box Dumbbell Squat-Press 3 x 10
Rest: 30 seconds

2. Dumbbell Bent-over Wide Grip Row 3 x 10

Rest: 30 seconds

3. Single Arm Floor Press 3 x 12

Rest: 30 seconds

4. Single Leg Bridge 3 x 12

Rest 30 seconds

5. Superset 3x
1. Hollow body hold x 30 seconds
2. Dumbbell hammer curl x 10
Rest between exercises: minimal.
Rest between full sets: 60 seconds.

#BETTERTHANBASIC 10


DAY 4: FULL BODY CIRCUITS

WARM UP
● Walkout to High Plank x 10
● Low Plank x 30 seconds
● Bridges x 20
● Deadbugs x 10 each side

INTERVALS
30 seconds on, 15 seconds off x 3 rounds**

CIRCUIT 1
1. Jumping Jacks
2. Alternating Reverse Lunges
3. Mountain Climbers
4. Low Plank with Alternating Toe Taps

CIRCUIT 2
1. High Knees
2. Squats
3. High Plank with Shoulder Taps
4. Russian Twists

**I love the app “Tabata Stopwatch Pro” for circuits like these- you can
set your exercise and rest intervals and a tim er will buzz when it’s tim e
to rest or move to the next exercise! Download it for free in the App
store.

#BETTERTHANBASIC 11


DAY 1 : LOWER BODY

WARM UP
● Leg Swings x 10 each way
● Bridges x 20
● Add band - Bridges x 15
● Single Leg Bridge x 10 each leg

WORKOUT
1. Goblet Squat 4 x 10
Rest: 30 seconds

2. Weighted Hip Thrust 3 x 15

Rest: 30 seconds

3. Split Stance Deadlift 3 x 12 each side

Rest: 30 seconds

5. Dumbbell Step Up 3 x 10
Rest: 30 seconds

6. Superset:
1. Jump Squat x 15
2. Banded Hip Abduction x 15 each side
Rest between exercises: minimal.
Rest between full sets: 60 seconds.

#BETTERTHANBASIC 12


DAY 2 : UPPER BODY

WARM UP
● Walkout to High Plank x 10
● Floor Angels x 10
● Low Plank x 30 seconds

WORKOUT
1. Dumbbell Lat Pullover 4 x 10
Rest: 30 seconds

2. Flat Bench Chest Press 3 x 12

Rest: 30 seconds

4. Single Arm Close Grip Shoulder Press 3 x 10 each side

Rest: 30 seconds

5. Bent-over Rear Delt Fly 3 x 10

Rest: 30 seconds

6. Superset 3x
1. Overhead Tricep Extension x 12
2. Side Plank x 30 seconds each side
Rest between exercises: minimal.
Rest between full sets: 60 seconds.

#BETTERTHANBASIC 13


DAY 3: FULL BODY

WARM UP
● Walkout to High Plank x 10
● Squats x 20
● Bridges x 20
● Deadbugs x 10 each side

WORKOUT
Superset – 3 rounds

1. Reverse Lunge to Single Arm Shoulder Press x 10 each side

2. Negative Push Up x AMRAP
AMRAP = as many reps as possible
Rest between exercises: minimal.
Rest between full sets: 60 seconds.

Superset - 3 rounds

1. Foot-elevated Single Leg Hip Thrust x 12 each side

2. Close Grip Single Arm Band Row x 15 each side
Rest between exercises: minimal.
Rest between full sets: 60 seconds.

Superset - 3 rounds
1. Dumbbell Front Raise x 12
2. Wall Sit x AMSAP
AMSAP = as many seconds as possible
Rest between exercises: minimal.
Rest between full sets: 60 seconds.

Superset - 2 rounds

1. Reverse Crunch x 12
2. Cross-body Mountain Climbers x 10 each side
Rest between exercises: minimal.
Rest between full sets: 60 seconds.

#BETTERTHANBASIC 14


DAY 4: FULL BODY CIRCUITS

WARM UP
● Walkout to High Plank x 10
● Alternating Reverse Lunges x 20
● Bridges x 20
● Deadbugs x 10 each side

INTERVALS
30 seconds on, 15 seconds off x 4 rounds

CIRCUIT 1
1. Skater Lunges
2. Alternating Curtsy Lunges
3. Spiderman Mountain Climbers
4. Low Plank Jacks

CIRCUIT 2
1. High Knees
2. Squat Jacks
3. Low Plank with Forward Reaches
4. Alternating Toe Touches

#BETTERTHANBASIC 15


DAY 1: LOWER BODY

WARM UP
● Leg Swings x 10 each way
● Squat Walkouts x 5
● Bridges x 20
● Frog Pumps x 20

WORKOUT
Superset - 4 rounds

1. Banded Goblet Squat x 10

2. Banded Single Leg Hip Thrust x 10 each leg
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset – 3 rounds

1. Dumbbell Curtsy Lunge x 10 each side

2. Dumbbell Hamstring Curl x 12
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset – 3 rounds

1. Dumbbell Goblet Hold Lateral Step Up x 10 each leg

2. Unweighted Step Over x 10 each side
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Triset – 2 rounds

1. Kneeling Banded Kickback x 15 each leg

2. Kneeling Banded Fire Hydrant x 15 each leg
3. Banded Jump Squat x 15
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

#BETTERTHANBASIC 16


DAY 2: UPPER BODY

WARM UP
● Walkout to High Plank x 10
● Walkout to Rotation x 5
● Floor Angels x 10
● Low Plank x 30 seconds

WORKOUT
Superset - 3 rounds

1. Bent-over Close Grip Row x 12

2. Banded Front Raise x 12
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset - 3 rounds

1. Push Ups x AMRAP

2. Dumbbell Bent-over Single Arm Reverse Fly x 12 each side
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset - 3 rounds

1. Seated Arnold Press x 10

2. Tricep Dips x 10
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Triset - 2 rounds

1. Sit Up to Overhead Press x 10

2. Weighted Russian Twist x 10 each side
3. High Plank x 60 seconds
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

#BETTERTHANBASIC 17


DAY 3: LOWER BODY

WARM UP
● Leg Swings x 10 each way
● Squat Walkouts x 5
● Bridges x 20
● Frog Pumps x 20

WORKOUT
Superset - 3 rounds

1. Banded Weighted Hip Thrust x 12

2. Seated Banded Hip Abductions x 15
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset - 3 rounds

1. Dumbbell Sumo Squat x 12

2. Single Leg Deadlift x 10 each side
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset - 3 rounds

1. Bulgarian Split Squat x 10 each side

2. Weighted Wall Sit x 30 seconds
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset - 2 rounds

1. Banded Clamshell x 15
2. Banded Lying Leg Raise x 15
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

#BETTERTHANBASIC 18


DAY 4: UPPER BODY

WARM UP
● Walkout to High Plank x 10
● Walkout to Rotation x 5
● Floor Angels x 10
● Plank x 30 seconds

WORKOUT
Superset - 3 rounds

1. Dumbbell Alternating Single Arm Lat Pull Over x 10 each side

2. Mini Band Retraction x 12
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset - 3 rounds

1. Dumbbell Chest Fly x 12

2. Dumbbell Lateral Raise x 10
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset - 3 rounds

1. Plank with Alternating Renegade Row x 8 each side

2. Zottman Curl x 10
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

Superset - 2 rounds

1. Side Plank with Rotation x 10

2. Alternating Low to High Plank x 5 each side
Rest between exercises: minimal.
Rest between full sets: 45-60 seconds.

#BETTERTHANBASIC 19


DAY 5: FULL BODY AMRAPs

Set a timer for 8 minutes and complete as many rounds as possible of each
circuit until timer ends.

CIRCUIT 1:
1. Weighted Alternating Reverse Lunge x 10
2. Jump Squat x 10
3. High Plank Dumbbell Pull Through x 10
4. Bicycle Crunch x 10

CIRCUIT 2:
1. Dumbbell Deadlift to Upright Row x 10
2. Sprinters Lunges x 10 each side
3. Mountain Climbers x 20
4. Low Plank Hip Rotations x 10

#BETTERTHANBASIC 20


We tend to overcomplicate nutrition. There are SO many meal plans, fad diets,
and claims in regards to food out there. So I’m here to break it down and
simplify it for you. This portion of the guide will teach you how to calculate
just how much you should be eating based on your unique body, lifestyle, and
goals.

In terms of weight loss and muscle gain, CALORIES and the amount of food
you’re eating are going to be king. Why? Because of “Calories in vs. Calories
out”. This means:

● When you eat less calories than you burn in a day, you are in a
caloric deficit.
● When you eat more calories than you burn in a day, you are in a
caloric surplus.
● When you eat the same calories that you burn in a day, you are in
caloric maintenance.
In order to lose fat, it’s important that you put yourself in a caloric deficit. If
your primary goal is to build muscle, you may want to consider putting
yourself in a caloric surplus. However, to find either, first you need to
calculate your maintenance level.

CALCULATING MAINTENANCE

Maintenance Equation = current body weight (lbs.) x 12-18

Multiply by…

● 12-if you are extremely sedentary throughout the day (desk job,
seated most of the day with very little walking)
● 13 or 14 - if you are pretty sedentary with a bit of movement
throughout the day
● 15 - if you are moderately active or on your feet throughout the
day

#BETTERTHANBASIC 21

● 16 or 17 - if you are very active throughout the day with a good
deal of walking
● 18 - if you are extremely active and/or work a physically
demanding job
EXAMPLE: A 150 pound person working a desk job who walks to work daily would
multiply 150 x 14, making their maintenance calories 2100.

The next step is to determine your goals.

If your goal is primarily to LOSE FAT, you’ll want to put yourself in a

deficit. To do that safely and sustainably, make your caloric deficit 10-25%
below maintenance. I usually recommend you start with the SMALLEST
possible deficit. If you are LOSING weight, you can stay there! If you are not
losing, that will give you more room to cut further and can always create a
larger deficit later down the line.

EXAMPLE: Maintenance level is 2100 calories. A 10% deficit would be 210 calories.
2100-210=1890. If after 2-3 weeks, you are not recognizing weight loss
changes, push the deficit to 15 or 20%. The goal is always to diet at the highest
possible amount of calories! A healthy amount of weight loss is 1-2 lbs/week
so be patient.

If your goal is primarily to GAIN M USCLE, you’ll want to be eating in a caloric

surplus. To do this, put yourself in a surplus of around 5-10%. Again, I
recommend you start with the smallest possible surplus and if you are NOT
gaining after a few weeks, you can always create a larger surplus.

EXAMPLE: Maintenance Level is 2100 calories. A 5% surplus would be 2205

calories to start. If after 2-3 weeks, you are not gaining, push to a 10%
surplus.

MACRONUTRIENTS
The next thing to figure out - after you’ve calculated your calorie intake - is
the breakdown of your specific macronutrients (macros), which are the
nutrients that make up the calories in the foods we eat.

The three macros we’re going to calculate are Protein. (4 calories per
gram), Fat. (9 calories per gram) and Carbohydrates (4 calories per gram).

*Note that Alcohol is it’s own macronutrient (7 calories per gram).

#BETTERTHANBASIC 22

STEP 1) Determine PROTEIN intake first.

Protein is used by your body to build and repair tissues. When exercising and
strength training, it’s especially vital for muscle growth and repair so it’s
important to make sure you’re consuming enough!

To determine how much protein you should be consuming, an easy place to

start is around 1 gram/ pound of body weight (but anywhere between .08-1.2
is acceptable!).

EXAMPLE: If you weigh 150 lbs, you’ll be aiming for 150 (120-180 as your range)
grams of protein daily.

STEP 2) Determine FAT intake second.

Fats are important to maintain in your diet because they help your body
absorb nutrients, grow cells, and produce hormones. They are also slow
digesting so you will find they keep you full longer!

Fat intake should be somewhere between 20-30% of daily calories (you can
land on the lower or higher end based off of your own specific preferences. If
you prefer fats to carbs, choose the higher end or vice versa).

EXAMPLE: If your daily intake is 2100 cals, 2100 x .25 (25%)= 525 calories from fat.
Fat is 9 calories per gram, so 525/9= approx. 58 grams of fat daily.

STEP 3) Determine Carbs LAST.

Carbohydrates are your body’s main source of fuel and fastest source of
energy, so they’re important to everyone. They give you the energy you need
to get through your workouts, so you definitely need to ensure you’re eating
an adequate amount!

Since this is the last piece of the puzzle, your carb intake will be from the
remainder of calories left after you’ve calculated your protein and fats.

#BETTERTHANBASIC 23

EXAMPLE: You’ve determined you’ll be eating 2100 calories per day with 150
grams of protein and 58 grams of fat.

150x4 =600 calories from protein

●
58x9= 525 calories from fat
●
2100- 600 - 525= 975 calories from carbs. Carbs are 4 calories per
●
gram, so 974/4 = 243 grams of carbs.
* Keep in mind that you have some freedom when it comes to the ratio of your
macros based on personal preferences.

SOME TIPS FOR SUCCESS!

1. Use MyFitnessPal or a similar app of choice to track and hit these numbers as
closely as possible. I usually advise to stay within 5-10 grams of your
numbers, however give yourself an adjustment period to get used to
hitting the numbers!

a. To see the exact breakdown of macros, open your My Fitness Pal

diary, scroll down and click on nutrition, and then click on
Nutrients. You will primarily be looking at the three main
macronutrients (protein, carbs, and fat) to make sure you hit the
numbers you’ve determined.

2. Something else I recommend: Buy a food scale and start measuring things in
gram weight vs just tbsp/cups/ etc - if you do this for a bit, you'll learn
proper portion sizing, which tends to be most people's biggest issue. The
weight serving size is much more accurate than the volume serving size.
If you weigh stuff at home, you'll start to learn how to better estimate and
eyeball portions when eating out. The eventual goal is to feel comfortable
enough that you will never need to track or weigh anything again, that you
will intuitively understand portion control and what your body needs. Be
sure you account for everything. Oils, sauces, dressings, snacks etc. are
another place where people miscount frequently.

3. Treats: Macro tracking allows you to “fit” things in when those cravings hit
- but you should still be focusing on nourishing your body with as many
whole foods as possible. Think 80% WHOLE foods (lean meats, vegetables,
whole grains, etc.), 20% of the fun stuff (cookies, ice cream, whatever your
heart desires!). Allowing yourself these treats as a regular part of your
diet takes away the novelty of them and helps prevent the nasty cycle of
restricting and binging. So, if the cravings come along, have some ice
cream and toss it into MyFitnessPal!

4. Untracked meals: I’m all for enjoying life and taking some time off of being
rigid. I do recommend at the beginning you stick to as many days as
possible of your hitting your numbers just to start you on the path of
consistency - but if a holiday, event, birthday, etc. comes along over the

#BETTERTHANBASIC 24

next few weeks? No harm no foul. Life comes up and things happen, so
there’s no reason to stress. Enjoy the occasion, and the next day get right
back on the program! No need to cut additional calories or anything like
that. Just back to normal

5. When in doubt… If travelling or having a super stressful day, shoot to hit your
calorie goal and forget the macro numbers. Ultimately, in terms of weight
loss, that is THE most important! You can utilize this during meals out as
well. It can be much easier to ballpark a restaurant meal in terms of
calories vs. specific macros. So enjoy, go out to lunch and dinner and
when you’re struggling to figure out specifics, do your best to ballpark a
calorie number. The rest of the day you can ensure you’re hitting your
overall caloric goal.

6. Pre and post workout: Bookending your workouts, it’s a good idea to focus on
consuming CARBS and PROTEIN. Fats are slow digesting and your goal is
the get nutrients to your muscles as quickly as possible - so focusing on
higher carb, lower fat meals with a bit of protein is a great way to ensure
your muscles get their fuel! Pre workout: look to eat 30 minutes to 3 hours
before your workout depending on what works best for you. Examples: a
piece of fruit, yogurt, shake, protein bar, cereal/granola with milk of choice.
Post workout: look to eat as soon as possible. Examples: oatmeal with fruit
and protein powder, turkey sandwich, veggie omelet with wheat bread.

7. Supplementation: Supplements are not NECESSARY. You can absolutely reach

your goals without them. If you’re struggling to hit your protein intake,
supplementing with protein powder can be a great way to help. I highly
recommend any and all things SLAP Nutrition - they also own Yep It’s
Vegan, their line of vegan products. My code MIRIAM works for all
supplements! I love them because they’re completely natural products
(VERY hard to find with supplements). I also use their BCAA’s for muscle
recovery and pre-workout for when I need an extra boost.

#BETTERTHANBASIC 25


MACRONUTRIENT BREAKDOWN

PROTEIN: Chicken breast, turkey breast, egg whites, white fish (cod, tilapia,
etc), protein powder, extra lean ground beef or turkey, shrimp

FATS: Butter, nuts, nut butter, all oils, chia seeds, flax seeds

CARBS: Rice, potatoes, fruits, vegetables, oats, cereal, bread, wraps, corn,
jam, candy, maple syrup, honey

BOTH PROTEIN + CARBS: Fat free milk, fat free cheese, greek yogurt, halo top
ice cream, quinoa, pasta, beans

BOTH PROTEIN + FAT: Cheese, bacon, whole eggs, salmon, beef, pork, ground
turkey

BOTH CARBS + FAT: Ice cream, chocolate, avocado, cookies, chocolate,

doughnuts, chips

ALL THREE: Protein bars, pizza, wings, smoothies, sandwiches

#BETTERTHANBASIC 26


WEEKS 1-4
WORKOUT PLANNER & TRACKER
Stay accountable with the workout tracker below.

WEEK WORKOUT DATE COMPLETED

1 Upper Body
1 Lower Body
1 Full Body
1 Full Body Circuit
2 Upper Body
2 Lower Body
2 Full Body
2 Full Body Circuit
3 Upper Body
3 Lower Body
3 Full Body
3 Full Body Circuit
4 Upper Body
4 Lower Body
4 Full Body
4 Full Body Circuit

#BETTERTHANBASIC 27


WEEKS 5-8
WORKOUT PLANNER & TRACKER
Stay accountable with the workout tracker below.

WEEK WORKOUT DATE COMPLETED

5 Upper Body
5 Lower Body
5 Full Body
5 Full Body Circuit
6 Upper Body
6 Lower Body
6 Full Body
6 Full Body Circuit
7 Upper Body
7 Lower Body
7 Full Body
7 Full Body Circuit
8 Upper Body
8 Lower Body
8 Full Body
8 Full Body Circuit

#BETTERTHANBASIC 28


WEEKS 9-12
WORKOUT PLANNER & TRACKER
Stay accountable with the workout tracker below.

WEEK WORKOUT DATE COMPLETED

9 Lower Body
9 Upper Body
9 Lower Body
9 Upper Body
9 Full Body Circuit
10 Lower Body
10 Upper Body
10 Lower Body
10 Upper Body
10 Full Body Circuit
11 Lower Body
11 Upper Body
11 Lower Body
11 Upper Body
11 Full Body Circuit
12 Lower Body
12 Upper Body
12 Lower Body
12 Upper Body
12 Full Body Circuit

#BETTERTHANBASIC 29


SWEAT + SAVE.
Enjoy these exclusive discounts on
my fave fitness brands!

@slapnutrition | www.weslap.com
10% OFF with code MIRIAM

@tilyoucollapse | www.tilyoucollapse.com
10% OFF with code MIRIAM

@myplayfit | www.myplayfit.me
10% OFF with code MIRIAM
*Purchase resistance bands for the #BetterThanBasic program here!

@getdeliciouslyfit | www.getdeliciouslyfit.com
10% OFF with code MIRIAM10

#BETTERTHANBASIC 30


IN CONCLUSION...
This program isn’t meant to be a “quick fix”. I’m not here to promise you wildly
drastic changes to your body in 12 weeks. This isn’t a challenge with prizes at
the end and you’re certainly not competing against anyone.

However, I hope it inspires you to adopt a maintainable workout routine that

can last you throughout the highs and lows and unexpected changes of life. I
hope it pushes you to step outside that comfort zone when it comes to your
workouts and to feel a little more confident in your strength training abilities
and in your own skin.

If you’re someone who prior to this maybe felt out of place in the gym or
holding a pair of dumbbells, my wish is that at the end of these 12 weeks, you
feel stronger inside and out more at ease in the weight room.

Remember that progress isn’t linear. You may have some weeks where you’re
feeling on top of the world and others where you’re questioning everything-
but stick with it. Reach out to the community. Look back at where you
started. Little by little, a little becomes a lot.

After week 12, I hope you feel #BetterThanBasic and especially

#BetterThanBefore.

Thanks for reading!

Xoxo,
Miriam

#BETTERTHANBASIC 31