3 Ways to Become the MacGyver of Spring Cleaning

It’s officially Spring here so it is time for Spring Cleaning! Have an open mind and let’s apply this yearly tradition not only to your home, but your body & mind as well! Become an expert and a MacGyver on Spring Cleaning!

Your Spring Cleaning Goals:

#1 = HOME: Clean out, declutter & focus on one room in your house that has been bothering you all winter!

#2 = MIND: Close your eyes, and think about one thing that you’ve been meaning to do, that has been on your mind all winter (or for the past year!). Write it down. Now write down the roadblocks associated with this goal or obstacle. Now get strategic and write down the steps to tackle each roadblock. This week start working toward overcoming your obstacle and achieving your goal ONE STEP-AT-A-TIME!

#3 = BODY: This week it’s all about simplifying everything! Simplify your diet. AND simplify your exercise routine (if you don’t have an exercise routine, than start with the one spelled out below!)

BODY: EAT CLEAN

• Drink eight, 8 ounce glasses of water per day
• Whole foods, nothing processed.
• No baked goods, breads, added sauces, condiments, sugar or artificial ingredients or artificial sugars.
• Eat lots of green leafy vegetables like kale, broccoli & spinach.
• Add some colorful veggies to the mix like bell peppers, tomatoes & carrots.
• Eat clean & lean animal and plant proteins like organic, free-range & grass-fed turkey, bison, & eggs, as well as raw almonds, cashews, & sunflower seeds!
• Get some healthy fats in your diet from ground flax seed meal, avocados, coconut oil, & the nuts & seeds listed above.
• Lastly, include some unrefined, unprocessed, wheat-free organic whole grains like quinoa & buckwheat!
• Keep it simple. Each meal should only have 3-4 ingredients (for example: a kale salad with tomatoes, bell peppers & 2 eggs scrambled is a yummy breakfast, lunch or dinner option you can cook up in one pan on your stove top).
• Use lemons and fresh herbs & spices to flavor your meals and snacks.

BODY: SIMPLIFY YOUR WORKOUTS

This week focus on one muscle group per day and do at least 5 workouts. Choose one of the exercise routines below. Do the given number of reps/sets/time and then perform the cardio option for given duration. Go at your own pace and for your own skill level & have fun with it!

ROUTINE #1:

Muscle Group – Chest/Arms. Do 5-10 sets of 10 push ups.

Cardio – Run for 25 minutes at moderately fast pace.

*Do push ups against wall, or on your knees, or on your toes depending on your skill level

ROUTINE #2:

Muscle Group – Glutes/Hams. Do 5-10 sets of 10 prisoner jump squats.

Cardio – Run for 25 minutes at moderately fast pace.

*Just do squat portion (minus the jump), if you don’t feel comfortable doing jump squats

ROUTINE #3:

Muscle Group – Triceps. Do 5-10 sets of 10 tricep dips.

Cardio – Run for 35 minutes at moderate pace.

*Do dips from a chair, a bench or a dip bar

ROUTINE #4:

Muscle Group – Quads/Abs. Do 5-10 sets of 10 step ups/leg.

Cardio – Run for 20 minutes at max pace.

*Do step ups from floor or onto a chair or step bench

ROUTINE #5:

Muscle Group – Back/Abs. Do 5-10 sets of 10 Back Fly/Back Row combo (image on right).

Cardio – Run for 45 minutes at a steady-moderately challenging pace.

*Use dumbbells or if you are a beginner you can even just use two water bottles!

It’s good to change up your workout routine every 4-6 weeks to trick your muscles & body (& mind)! I wanted to share with you one of my favorite workout shirts that gets me pumped up (on the right).

What’s your favorite inspirational & motivational workout gear?

What Everyone is Saying About These 3 Bikini Body Breakfast Recipes

Include these three recipes as part of your daily diet to help you slim down, tone up and fuel your workouts! These three breakfast recipes are wholesome and healthful and will help you get on track and stay on track with your health & fitness goals, whatever they may be, and are in line with our “Fit & Toned Bikini Body 28 Day Challenge“.
Remember, it isn’t always about losing weight or getting skinny ladies! When it all comes down to it, it’s about feeling good, on the inside & out. Start listening to your body, and after you eat a meal, become aware of how that meal affects your mood, energy level & digestive system. If your energy dips and you feel agitated or your stomach feels funky after a meal, make a note of what you ate and start becoming mindful of what “works and doesn’t work” for you.

Everyone reacts differently to food and also different food combinations, so start listening to what your body is telling you. Remember, if your body is in a toxic state from ‘pollutants’ and/or processed foods, or if your bodily systems are functioning at a lowered state because you are eating things that your body has a negative response to, then your body will have a difficult time achieving your health & fitness goals. Eat clean, and train dirty is the best motto to go by!

#1. Cinnamon Toast Pancakes: (Gluten & Grain Free)

Whip up the pancake batter below and cook away! These pancakes are nutrient packed, gluten-free, dairy-free, wheat-free, sugar-free, grain-free and a perfect post or pre-workout snack! Measurements may vary according to your taste and preference, so have fun with it and tweak the recipe as you like!

Pancake Batter: Prep time is 10 minutes and recipe yields 1 pancake = 1 serving.

• • 1/4 cup Almond Flour
  • 1 tbsp of Ground Flax Meal
  • 1/4 teaspoon Baking Soda
  • 1-2 shakes of sea salt
  • 1 Whole Organic, Free-range Large Egg
  • 1/2 teaspoon of Organic, Alcohol-free Vanilla or Maple extract
  • 4 scooper-fulls of 100% Pure Organic Stevia Extract powder

• 1 teaspoon Organic Virgin Coconut Oil
• 1 teaspoon Cinnamon

First, mix all dry ingredients in a bowl. Then whisk 1 egg, Vanilla or Maple extract, and melted coconut oil together and add to dry mixture in bowl. Slowly add unsweetened/unflavored coconut milk (unsweetened/unflavored almond milk or water are optional substitutes) until the pancake mixture becomes a thick pancake batter consistency (should be around 1/4 cup – 1/2 cup of coconut milk or liquid you used in place of coconut  milk). Mix well, spray your frying pan with cooking spray (preferably coconut oil spray or canola oil spray) and pour the pancake batter mixture into your frying pan. Cook until you see tiny bubbles starting to pop through on top of the pancake. Now flip the pancake and cook other side until the bottom of the pancake is browned (or cook to your preference). Plate and serve!

*Optional: Spread coconut oil on top after pancake is plated and shake cinnamon on top, add sliced 1/2 medium banana or 1/4 cup fresh cut strawberries or blueberries.

#2.Almond Joy Breakfast (or Energy) Bars:

These raw, no-bake breakfast bars are gluten-free, dairy-free, wheat-free, sugar-free, and a great energy boost for any time of day! Make these on a Sunday and store them in your fridge to have as a quick snack when you’re in a rush and on the go! Measurements may vary according to your taste and preference, so have fun with it and tweak the recipe as you like!

Breakfast Bar Mix: Prep time is 20 minutes and recipe yields 12-16 servings/breakfast bars.

• 1/4 cup Dry Organic Oatmeal *optional (I use Gluten & Wheat-free whole oats)
• 1-2 tbsp Chia seeds
• 1 cup Raw Almonds
• 1 cup Raw Cashews
• 1/2 cup Raw Pumpkin seeds (slightly browned in dry frying pan)
• 1/4 cup Raw Sunflower seeds
• 2 tbsp Raw Cacao powder
• 2 chopped & pitted Organic Dates
• 1 tbsp of Organic, Alcohol-free Vanilla extract
• 4 scooper-fulls of 100% Pure Organic Stevia Extract powder
• 1 teaspoon – 1 tbsp Cinnamon
• 1 teaspoon sea salt
• Filtered water

First, mix all dry ingredients in a bowl (don’t add dates yet). Pour half of dry mixture into your food processor or your high-speed/high-quality blender (I use a Blendtec Blender). Pulse your blender or food processor 8-12 times to moderately chop up the nuts. Then add remaining portion of your dry mixture, as well as, the vanilla extract, dates and 2 tablespoons of filtered water. Slowly pulse the mixture in your food processor or blender until it begins to stick and hold together, adding water as needed (similar to making pizza dough). Once your mixture begins to stick together, scoop out the mixture onto a plate or 8″x8″ baking pan lined with saran wrap. Pull sides of saran wrap up and over mixture so it is covered and use the saran wrap to start to mold your breakfast bar mixture into a square that is 1-2″ thick and about 6-8″ x 6-8″. Cut into squares and throw in the refrigerator to let cool for at least an hour before eating so that your breakfast bar squares hold together! Voila, your breakfast bars are ready to eat!

*Optional: Spread organic shredded coconut on top of breakfast bars before popping them in the refrigerator.

#3. Bacon & Eggs Frittata:

This bacon & egg frittata feels and tastes like a cheat meal! It is so tasty and is jam packed with lean protein sources to help you repair and recover from your daily workouts!

Preheat your oven to 375 degrees and spray an 8-10″ oven-safe pie pan with cooking spray.

Frittata Mixture: Prep time is 15 minutes and recipe yields 2-4 servings.

• 1/4 cup Unsweetened Organic Coconut Milk
• 4 Organic, free-range large eggs
• 2 cups Kale
• 1/4 cup Scallions
• 2 medium roma tomatoes, diced
• 1/2 large bell pepper, diced
• 6 strips organic turkey bacon
• 1-2 shakes of sea salt
• 1-2 teaspoons fresh ground pepper
• 2 teaspoons oregano

First, throw the bell pepper, kale & scallions in a frying pan (coated w/cooking spray) and brown up. Add in diced tomatoes to this mixture. Turn off heat. Cook up bacon in a frying pan. Remove bacon and chop up. Add bacon & vegetables to your round oven-safe pie pan. Whisk eggs and coconut milk together in a bowl. Pour in egg mixture evenly over your vegetable & bacon mixture in the round oven-safe pie pan. Make sure egg mixture evenly covers and spreads throughout the pie pan. Top with salt, oregano & pepper and place on middle rack of your oven that has been preheated to 375 degrees. Cook for approximately 45 minutes, or until top is browned. Remove from oven, let cool for 5-10 minutes. Then cut into 4-6 wedges (like a pizza). Plate and serve!

*Optional: If you need some extra calories or energy, serve a slice of this bacon & egg frittata with a tablespoon of almond butter iced on top of it!

That’s all you need to do today. Pretty simple, right?

Shhh…Just Between Me & You…20 Secrets to Get You Ready for Bikini Season

TOP 20 SECRETS TO GET YOU READY FOR BIKINI BODY SEASON

First of all…Bikini Bodies are COMPLETELY OVERRATED…it’s all about getting fit & strong ladies!

Here are 20 unconventional ways to get & keep a fit & strong body while still having a life!

Incorporate these rules below into your daily lifestyle to not only improve your health & well-being but to help you fast track your progress toward achieving your fitness goals! For more on the details & science behind these guidelines, check out other related posts here on www.BraveAngel.com. Otherwise, follow these rules and you’ll start shedding the excess weight you’ve been trying to get rid of!

1. Avoid alcohol

2. Write down three habits that will bring about change in your potential to stick to your goals. Ex: I will drink one bottle of water every two hours while at my 9-5 job.

3. Eat 4-5 small meals/snacks per day that are 300-500 calories max

4. Eat on smaller plates that are no larger than 6” diameter

5. Take Probiotics, like Jarrow Formulas – Jarro-Dophilus EPS

6. Workout at least 5 days per week

7. Strength train at least 4 days per week

8. Don’t do too much cardio! Three, 25-30 minute sessions/week + 1 longer 45 minute max session/week is a good standard to go by…

9. Eat whole foods. Unrefined. Nothing processed. From the earth, to the plate & to my belly!

10. Oil pulling

11. Drink Bentonite Clay (this will be one of my next posts!)

12. Take a Magnesium Supplement

13. Drink at least 80 ounces of water/day

14. Avoid High Glycemic Foods (& Sugar)

15. Eat Fat! (Healthy fats that is, like coconut oil, olive oil, & flax oil)

16. Keep a daily log of what & how much I consumer

17. Keep a daily log of type & duration of my workouts or activity

18. Eat organic. Food without use of antibiotics, GMOs, pesticides, or fertilizers, & that is grass-fed & free-range.

19. Take an Omega-3 Supplement (I use Deva Organic Vitamins Flax Seed Oil, Omega-3’s instead of Fish Oil)

20. Eat for what your activity level will be for the next three hours. “Eat for what you are about to do”. Remember, food is your fuel so you can get out there and seize the day!

P.S. – If you are sick of always trying to get in shape by summer…but by the time bikini season arrives you haven’t reached your fitness & physique goals….then you may want to join us Brave Angels in the 28 Day Fit & Toned “Bikini” Body Challenge. I will be posting it here on the blog in the next day or so! It includes a total of FIVE workouts for you (with modifications for all skill levels), a 28 day countdown calendar, and the tools you will need to get you where you want to go by the 2014 Bikini Body Season! Oh, and these FIVE workouts, you can do at home or at the gym and they will be downloadable to your smartphone & you can print them out! You can’t go wrong with this one! I slaved away to make sure I covered all the bases for you!!

Follow this blog and check back here tomorrow to get your 28 Day Fit & Toned “Bikini” Body Challenge!

Or Follow Us on Facebook & Twitter & to get your 28 Day Fit & Toned “Bikini” Body Challenge directly via our Facebook & Twitter feeds!

Yours Truly,

Brave Angel

Why Magnesium Will Change Your Life! Eleven Common Symptoms Related to a Magnesium Deficiency…

I never thought that I’d need to take a Magnesium supplement, but it turned out that my deficiency in Magnesium was actually the cause of many negative health symptoms, aches & pains. Since I have started taking Magnesium, many of these ailments (if that’s what you want to call them…) have disappeared! I couldn’t keep this bit of knowledge a secret from you all because it could be so helpful to so many people out there who suffer from the following adverse side effects of a magnesium deficiency and have no idea that it is possibly from a deficiency in magnesium.
So if you experience any of the symptoms listed below, try taking a Magnesium supplement. Give it a shot! You can only gain something good from it!

Symptoms Alleviated by Adequate Levels of Magnesium:

• PMS
• Bad menstrual cramps
• Constipation
• Insomnia
• Weak bones
• Migraines/headaches
• Hypertension
• Menopausal symptoms
• Depression, stress, anxiety, panic attacks (magnesium can help reduce these symptoms)
• Muscle cramps
• Joint pain

Magnesium is an essential mineral that your body requires to stay healthy. Some elemental bodily functions that magnesium plays a role in are body temperature regulation, detoxification, energy production, & formation of healthy bones and teeth. Zinc, calcium & magnesium go hand-in-hand, meaning that they each play a part in helping the other get adequately absorbed into the body. Magnesium aids in the absorption of calcium and zinc aids in immune system support. Additional health benefits of healthy levels of magnesium include muscle function improvement, prevention of osteoporosis, prevention of cardiovascular diseases, aids in treatment of diabetes, and can even minimize risk of premature labor.

How should I achieve adequate levels of magnesium?

Good sources of magnesium are found in nuts (especially almonds), whole grains, fish, & green leafy vegetables. Most of the time, the daily needs of magnesium are not met with food intake so a supplement is almost always necessary. I take Natural Calm by Natural Vitality, 2 teaspoons/day in 8 ounces of water, I Love This Stuff! – Natural Calm Natural Vitality

W.O.W. Week 2 – RawFitnessChallenge!

Time for a new W.O.W. (workout of the week)!
This week we will be doing a ‘Time & Rep Challenge’. Again, focus on form first, endurance & strength will follow as you improve in fitness. You will perform the below exercises in a circuit fashion, perform the given # of reps for each move, then move onto the next move until you finish the whole circuit. Then do a 2nd and/or 3rd round. Your goal is to see how many rounds you can complete in 30 – 45 minutes. You choose the how long you want to push yourself for. If you’re a beginner, aim for 20-30 minutes. If you’re advanced, go for the whole 45 minutes. Or you can even up the intensity and just do 30 minutes! It’s up to you and your goals!

‘Time & Rep Challenge’: Warm up for 5 – 10 minutes.

1. Split Squats 30R/Leg
2. Pike Press 30R
3. Donkey Kicks 50R/Leg
4. Dips (Off chair, Dip station, 1-Leg, you choose) 40R
5. 1-Leg Deadlifts 20R/Leg
6. Reptile Push Up 10R
7. Plie Squat Pulse 40R
8. Bicycle 30R (2 twists = 1Rep)
9. Double Straight Leg Circles 10R/Way (Lie w/back on ground for beginners)
10. Toe Touches 30R

Cardio: Do 10-20 minutes of high intensity intervals on treadmill, elliptical, arc trainer, outdoor jog, bicycle, spin bike, etc.

• Do 30 seconds at a 6-out-of-10 exertion level. (Active Recovery Interval)
• Do 30 seconds at a 8/9-out-of-10 exertion level. (Effort Interval)
• Alternate between these two exertion levels for 10-20 minutes.

Cool Down and pat yourself on the back! Good Work!

Click on the exercise to be taken to a youtube video showing the exercise move if you aren’t familiar with what the exercise is. Make sure to have a nice big bottle of water nearby and write down how many reps, the weight you use, and how many rounds you get done. Then post your results on our 30 Day RawFitnessChallenge Facebook Page! Keep a journal of your workout results so you can track your progress!

M.O.W. (Meal of the Week): Perfect light meal that you can cook up on the grill! Sweet potato rounds are my ‘go-to’ when I’m hitting up a cookout. Everyone is throwing on their greasy, artery clogging burgers and hot dogs…meanwhile my sweet potato rounds are grillin’ up and are absolutely satisfying and tasty! Serve w/a side of raw vegan zucchini pasta that you can make ahead of time and bring with you to your cookouts. All the other guests will be jealous of your yummy plate of food!

Raw Vegan Zucchini Pasta

Grilled Sweet Potato Rounds

 

 

 

 

 

Disclaimer: I am not a nutritionist or a doctor. What I write in my blogposts is simply information that I have gathered over the years from reading and researching several health related topics from credible resources as well as personal experiences. I urge you to consult with a physician before changing your diet. The purpose of my blogposts are to share my experiences and fitness knowledge with everyone I possibly can to help others in their journey to improve their state of well-being.

30 Day Raw Fitness Challenge – Exercise Guidelines & W.O.W.

Here we go people! 30 Days to Re-Vamp Your Health!
So, I was hoping to get this post up yesterday, but we experienced ‘hurricane-like’ storms here in my area of Parkville, MD this past Friday. So when I returned from my vacation down at the ocean, I returned to no power, no air conditioning, 93 degrees in my house, all of my refrigerator food warm, and so on…we may not get our power back until FRIDAY which would be 7 whole days. Let’s just say I look pretty fabulous right now…sarcasm… I WILL DO MY BEST TO GET POSTS UP ON RAWFITNESSTV.COM and FACEBOOK to keep this challenge going during this time of challenge due to power outages! I promise:)

BUT!!!!! Let’s get our workout in still. I need your motivation people, in times like this, it’s so easy to find an excuse NOT to get a workout in, but just 10 minutes…start there and see where it goes! So let’s help each other out in this 30 day challenge! The previous post defines the ‘Nutritional Guidelines’ for the 30 day challenge, so please print those out and put on your refrigerator or somewhere you view daily. View ‘Exercise Guidelines’ below.

1. Log in 3-7 workouts per week on our Get Fit with RawFitnessChick Facebook Page
2. I will post a Workout of the Week (W.O.W.) on Sunday for you to do throughout the week. Make sure you give your muscles 24 hours to recover and rebuild. So do ‘cardio’ (run, jog, bike, aerobics, zumba, etc) in between strength training days or the W.O.W. days.
3. If you’re a beginner start with 3 workouts per week as your goal and add 1 additional workout every 1-2 weeks until you reach 5-7 workouts per week. A workout can be as short as 10 minutes. ANYTHING IS BETTER THAN NOTHING. Listen to your body. If you’re exhausted, do something less intense or give your body a break that day. Just try to get at least 3 workouts in per week. And space them out every 1-2 days. Try to get a workout completed at least every 1-2 days.
4. Have a combination of ‘cardio’ and ‘strength’ workouts. If you are already lean and are looking to build lean muscle mass, your weekly cardio:strength workout ratio will be leaning more towards strength training and less time on the cardio aspect. If you want to shed excess body fat, lose weight, slim and tone up…aim to do 3-5 workouts per week that involve strength training to build or maintain lean muscle, and aim to do 3-7 workouts that involve cardio every week. I usually combine my strength and cardio into one workout, I complete my strength training first…then hop on the ‘arc trainer’ or ‘elliptical’ for 20 minutes of ‘cardio intervals’ (30 seconds of all-out-effort, 30 seconds of active recovery). Great way to blast fat & increase your metabolism!
5. If you’re intermediate-advanced. Don’t workout more than 60 minutes at-a-time. WHY??? Because when you workout more than 60 minutes, your body will begin to produce cortisol because it is ‘stressed’. Cortisol is a hormone linked to belly fat. You can get in a great workout in 60 minutes or less, trust me! If you aren’t seeing results from your workouts, don’t increase the duration of your workouts, increase the intensity and take a look at your diet. No matter how hard you workout, if your diet isn’t on track, then you’ll have extreme difficulty achieving your fitness goals.
6. If you’re pressed for time or just plain tired and don’t have the motivation. Get up and do at least 10 minutes of exercise for me! I don’t care what your excuse is…everyone has 10 minutes to spare! And if all you’ve got is 10 minutes, just increase the intensity and give it your all for that 10 minutes…then get on with your day!
7. AGAIN…POST YOUR WORKOUTS ON THE GET FIT WITH RAWFITNESSCHICK FACEBOOK PAGE!
   1. Do the W.O.W. that I post or your own workout.
   2. If you have the time, try to post what you did for your workout on the Facebook Page to help give others ideas and motivation!
   3. Also, post your workouts on your twitter account and use hashtag #rawfitnesschallenge if you wish to:)

Workout of the Week: W.O.W.

“Building a Foundation” – This workout will use basic body weight moves, strengthening and toning moves, and incorporate a cardio-endurance aspect. Beginner’s, listen to your body, take your time, and just do your best, shoot for 1-2 rounds and if you get through 3 rounds, WAY TO GO! Intermediate & Advanced – aim to do 2-3 rounds and use alternative or less intense moves when necessary. EVERYONE, I want you to focus on form over ‘just getting through it’. Our goal is to build a foundation of strength and endurance. Push yourself, but when you lose form…that means you hit your max for that move. Take a breather and move on!

Circuit: Perform 1-3 rounds. Do each ‘move’ for no more than 50 seconds. Take a quick 10 second break and move onto the next move immediately. Therefore you will spend 1 minute on each move, including rest. If you perform 3 whole rounds, it will be about a 30 minute workout. I have give you ‘goals’ to hit in terms of # of reps for each exercise. Try to get as many reps per exercise in that 50 seconds. Use a stopwatch or interval timer app on your phone. Perform 1 round straight through, take a quick breather, and perform a second and third round if you can. Remember form is the priority as well as listening to your body.

1. 100 High Knee Jump Rope Skips (Perform high knees while jumping rope/or just high knees if you don’t have a jump rope)
2. 15 Reps Push Ups (Advanced: Feet elevated on chair; Intermediate: On toes; Beginner’s: On knees)
3. 100 High Knee Jump Rope Skips
4. 50 Reps Jump Squat (Sit down into a squat with feet shoulder width apart, tap floor, power up and jump up)
5. 100 High Knee Jump Rope Skips
6. 100 Mountain Climbers (Get into a push up position, tuck one knee into chest, hop/switch feet, 1 hop = 1 rep)
7. 100 High Knee Jump Rope Skips
8. 30-40 Reps Dips off a Chair
9. 100 High Knee Jump Rope Skips
10. 50 Reps Plank Jacks (Get into plank position on your elbows and toes, jump feet out and together similar to motion you do with feet when doing jumping jacks, 1 hop out and together = 1 rep)

Click on the exercise to be taken to a youtube video showing the exercise move if you aren’t familiar with what the exercise is. Make sure to have a nice big bottle of water nearby and write down how many reps you get per exercise and how many rounds you get done. Then post your results on our 30 Day RawFitnessChallenge Facebook Page! Keep a journal of your workout results so you can track your progress!

Disclaimer: I am not a nutritionist or a doctor. What I write in my blogposts is simply information that I have gathered over the years from reading and researching several health related topics from credible resources as well as personal experiences. I urge you to consult with a physician before changing your diet. The purpose of my blogposts are to share my experiences and fitness knowledge with everyone I possibly can to help others in their journey to improve their state of well-being.

RawFitnessChallenge – Nutritional Guidelines!!

I updated the ‘RawFitnessChallenge 30 Days to Re-Vamp’ post with new instructions on how to join the 30 Day Challenge & Interactive Community Board. Basically, we switched from using twitter.com as the main interactive community location to facebook.com. Read the post for instructions on how to join. You will go to my FACEBOOK PAGE ‘Get Fit with RawFitnessChick’ and make your commitment statement there as well as any posts related to the challenge, and this will be the main hub to find support and motivation.
Without further ado, click here for the ’30 Day RawFitnessChallenge Nutritional Guideline’. Read this and follow the 7 steps. You have 5 days from now until we start which will give you enough time to get prepared!

Will be uploading the exercise guidelines soon!

MacroVegan Sushi? So YUM! & Part of the RawFitnessChallenge!!!

So you’re thinking…’RawFitnessChallenge’??? Am I going to be eating broccoli for 30 days? Well although I use the word ‘Raw’, this challenge is in no way only ‘raw’ foods! RawFitnessTV.com and Raw Fitness personal training use the word RAW to describe the approach to nutrition, exercise and lifestyle habits. RAW can stand for Real, Authentic, Wholesome in relation to food, nutrition and lifestyle. RAW can stand for Ripped Ass Women or Ripped Awesome Workouts when it comes to exercise and fitness. Basically, I want you to be friendly to the environment and use what ‘the good lord gave ya’! Food should be from the earth to your table, unprocessed, unrefined, organic farming practices, wholefoods baby! Exercise should be functional, bodyweight and minimal equipment and machinery. Your body weight is a sufficient amount of weight for your workouts to get you trim, slimmed, lean and toned…and feeling great! Get back to the basics! Oh, and there is more info about how to join the #Rawfitnesschallenge at the end of this post, so don’t miss that!
A fantasticly tasty meal that is aligned with the RawFitnessChallenge is my MacroVegan Sushi rolls made with Quinoa, Sweet Potato, Avocado & Zucchini. SO GOOD! AND SATISFYING!

If there is anything that could help satisfy a sweet tooth craving, it would be the combination of a slice of sweet potato, a slice of avocado on top, and a sprinkle of sea salt or dulse flakes…and if necessary a drizzle of agave…so good. But you put that combo into a sushi roll and you’ve got yourself a pretty delish meal for a warm summer night. Refreshing, satisfying, filling yet light. Remember, your dinner should not be super heavy and filling, you will be sedentary after din din and going to bed soon…so there is no reason to load up on the calories.

Super Satisfying Sweet Potato-Avocado Sushi (Macro-Vegan, RawFitnessChallenge worthy)

Sushi Ingredients: (All Organic)

• Quinoa (1/4 – 1/2 cup per person)
• Avocado (1/2 Avocado per person)
• Sweet Potato (1/4 – 1/2 Medium Sweet Potato per person)
• Zucchini, julienned (1/3 Large Zucchini)
• Ume Plum Vinegar 1 -2 tsp (or Apple Cider Vinegar)
• 1 Nori Sheet per person

Marinade Ingredients: (All Organic)

• A few dashes of dried basil, oregano, dill, pepper and dulse flakes
• 1-2 tbsp olive oil
• 1 tsp ume plum vinegar
• 1 tbsp fresh squeezed lemon juice

First combine marinade ingredients and put your julienned zucchini into a bowl with the marinade and let sit, to soften and infuse the zucchini. Cook sweet potatoes in a pressure cooker for about 10-15 minutes depending upon how many potatoes you’re cooking. Remove from pressure cooker and place in tupperware on the side/countertop while you make other ingredients. Cook up your Quinoa before or during prep. You should soak your quinoa, then cook in pressure cooker for around 10 minutes. You can use it hot or chilled, it’s up to you. Lay one nori sheet on a sushi mat, shiny side down. Place about 1/4 – 1/2 cup of Quinoa onto nori sheet and spread out over one half of the nori sheet. Drop a line of ume plum vinegar down the middle of the quinoa on the nori sheet. Lay your sweet potato slices (1/4 inch thick slices), avocado slices (1/8 inch thick), zucchini slices down the middle of the quinoa and drizzle the extra marinade over the quinoa evenly. Roll it up, slice it up and plate! I used any extra avocado, sweet potato and zucchini slices to put atop my romaine side salad. Very delicious and satisfying dinner for a warm summer night! Enjoy!

For the RawFitnessChallenge starting on July 1st read the blog post ’30 Days to Re-Vamp’. Additionally, we will be chatting with eachother over the world wide web to keep each other motivated not only on Twitter.com but you can join the conversation and interactive community directly on Tweetchat.com too using the directions below. Remember, if you want to join the challenge you must post your ‘commitment statement’ on Twitter.com using hashtag #rawfitnesschallenge now…do it now…the instructions are in the ’30 Days to Re-Vamp’ post. And any tweets you make in reference to this challenge on twitter.com use the hashtag #rawfitnesschallenge.

Get Involved in the Interactive Online RawFitnessChallenge Community:

1. Go to tweetchat.com
2. Sign in using your twitter account on tweetchat.com
3. Enter rawfitnesschallenge as the hashtag to follow.
4. It will take you to a ‘wall’ with all the posts related to rawfitnesschallenge so we can share our experiences and keep each other motivated, share exercise routines and recipes, and do a little Q & A.

See you there! Make your commitment statement now!

Take 30 Days & Re-Vamp Your Wellness…weight loss, fitness & well-being!

Alright…it is SUMMER! Today is the first day of summer. So much to look forward to, getting out and about with friends and family, the beach, enjoying the city you live in, taking in what nature has to offer and much more.
We also will be faced with more temptation. You will face temptations at cookouts, there are more gatherings centered around drinking alcohol, people will be indulging in frozen treats and drinks everywhere, like ice cream & pina coladas…you’ll be tempted to skip a workout either because you went out and had a little too much to drink the night before…or the view of the pool is calling you away from your workout shoes…

Enter…the 30 Day #RawFitnessChallenge. Coming July 1st, 2012. Take the month of July to re-vamp your wellness. Work towards 3 health, fitness & lifestyle goals. This challenge is for you, you will customize it to what you want to get out of 30 days in relation to your health. Be it mental, emotional, physical health and so on. I will provide each RawFitnessChallenger with a template and you will customize it to your individual needs and goals. You can do this challenge from anywhere in the world. If you happen to live in the Baltimore, MD area…you will get the opportunity to take part in my local wellness meetups I hold for this challenge. If you live elsewhere, you can do this challenge on your own…or invite friends/co-workers/family and hold your own meetups…the RawFitnessChallenge interactive community will provide everyone with the workouts, nutrition guidelines, motivation and accountability to keep you going for 30 days! I will explain how you join (free) the interactive community for the RawFitnessChallenge below.

What will the challenge be?

• You will do 3-7 workouts per week (depending on your current fitness level and goals). The 30 Day Fitness guidelines will be posted on RawFitnessTV.com blog for you to read, print and post on your refrigerator or somewhere you visit daily.
• You will follow ‘clean eating’ practices that include wholefoods that are unrefined and unprocessed for 30 days. The 30 Day Nutritional guidelines will be posted on RawFitnessTV.com blog for you to read, print and post on your refrigerator or somewhere you visit daily.
• Each Sunday, I will post the W.O.W. (workout of the week). You can choose to do the W.O.W. or your own workout you design but must log your 3-7 workouts on the RawFitnessChallenge interactive community board as an accountability factor and to help support others & keep each other motivated as well as provide ideas.
• Each Sunday I will share a new M.O.W. (meal of the week) breakfast, lunch & dinner recipe to test out and include in your week’s meal plan. You can choose any ‘clean’ wholefoods, unrefined/unprocessed ingredients and recipes that follow the 30 Day Nutritional guidelines. You are encouraged to post your recipes, success w/avoiding temptations, experience, and questions on the RawFitnessChallenge interactive community board!
• You will join the challenge by posting your commitment on the RawFitnessChallenge interactive community board on Facebook. Also you can post on your twitter page (if you have one) and your own facebook wall, as well as email close friends/family so that they are aware and able to empower you and keep you accountable. You must state this on the Facebook Page: “I am committing 100% to the 30 Day #RawFitnessChallenge to fuel & condition my mind, body and soul towards optimal wellness. (State your 3 fitness goals you want to work towards/achieve in 30 days if you feel comfortable doing so)”. Make sure you use the hashtag #RawFitnessChallenge when posting on Twitter so that your post is logged in the twitter RawFitnessChallenge interactive community board!!!!
  • Example: “I am committing 100% to the 30 Day #RawFitnessChallenge to fuel & condition my mind, body and soul towards optimal wellness. Lose 5 lbs, go vegan, apply myself at work.”
• Email Friends/Co-workers/Family: “I am committing 100% to the 30 Day #RawFitnessChallenge to fuel & condition my mind, body and soul towards optimal wellness. Lose 5 lbs, go vegan, apply myself at work. If you’d like to join me, let me know! Go to RawFitnessTV.com for info on the challenge.”

Where do I find the RawFitnessChallenge interactive community board?

• Log on to your facebook account.
• ‘Like’ Get Fit with RawFitnessChick.
• Every time you workout, need motivation, hit a roadblock, have questions about the challenge or need support, eat wholefoods, want to share a recipe, achieve one of your goals or to log the results you’re experiencing…basically, ANYTHING related to the RawFitnessChallenge….YOU WILL compose a new facebook post ON GET FIT WITH RAWFITNESSCHICK’s page – this page will be the interactive community board.
• You can also log on to your twitter account. If you don’t have a twitter account you can choose to open an account with twitter, or just log your posts on the ‘Get Fit with RawFitnessChick’ Facebook page.
• Once logged onto twitter follow @RawFitnessBmore
• Your first tweet will be your ‘commitment’ tweet as explained above.
• You can also tweet your questions, motivational quotes/pics, recipes, achievements, experience, workouts on twitter using hashtag #rawfitnesschallenge. You can then do a search on those posting about the #rawfitnesschallenge on twitter and get support and motivation on twitter as well. But the interactive community board is FACEBOOK.
• Log on to your pinterest account. If you don’t yet have one, sign up on www.pinterest.com.
• ‘Follow’ the following boards on ‘RawFitnessChick‘s’ pinterest page: Wellness, Amazing Vegan Desserts, Vegan Meals & Snacks, Raw Delicious Meals & Snacks, Raw Desserts, Exercise, Nutrition (or just follow all my boards if you wish).
• These ‘boards’ on pinterest.com will be a good resource for recipes, motivation, and workout ideas!

Your resource for workouts, recipes, nutritional advice and guidelines, motivation and support will be mainly Facebook, RawFitnessTV.com, and pinterest.com AND if you wish to use it, Twitter. If you live in the Baltimore, MD area and want to join in on the wellness meetups…join us on meetup.com or listen for updates on meetups on facebook and twitter!

The 30 Day RawFitnessChallenge will provide you with exercise and nutritional guidelines as well as the support, motivation and accountability needed to stick to the 30 day challenge to empower you to achieve your 3 health & fitness goals. After the 30 days, you will incorporate what you’ve learned and the habits that you’ve maintained into your new life for a healthier and happier new you! Let’s do this together, start preparing now, join the challenge now on twitter and facebook. Get committed early so that you can learn what you’ll need to do for the challenge and when July 1st comes you will be 100% ready to go!

Join us now…#RawFitnessChallenge…make your commitment statement now on twitter and facebook, let it be heard!

What are YOU Allergic too? Could it be making it difficult for you to lose weight?! Want flat abs?

Post 30 Day Challenge. I’m still vegan/macro and let me tell you a little story why! This past weekend was my first weekend since my 30 Day Macrobiotic/Vegan challenge. So, I tested the waters a bit and went out to dinner with my fabulous boy-partner.
Friday night we hit up a local authentic mexican joint that I had been dying to try. Beforehand, I checked out their menu to make sure they had food that fit my preference. This is always good to do so that you aren’t caught in a bind when you are already seated and everyone’s ready to order…and there is nothing on the menu for you, been there and done that!

I heard some great things about this restaurant (Los Amigos) AND it had vegetarian dishes that I could easily ‘make’ into vegan (if I wanted to). I ordered the vegetarian fajitas which came with rice and beans and a little bit of guacamole and lettuce. This was a ‘celebration’ dinner for making it the WHOLE 30 days without cheating, so yes…I allowed myself two corn tortillas lol…this is the thing about life, enjoy yourself! If you’ve been consistent with exercise and nutrition for 4 weeks, IT IS OK to include SOME things in your meal that aren’t usually part of your diet (such as the 2 corn tortillas). Just don’t go out to McDonald’s and get a 1/4 pounder with cheese…

I ate correct portion sizes and it was for the most part a pretty well rounded meal, as well as very tasty! I even had a corona light! HOLY S**T! It is 2012, so I’m trying to enjoy myself a bit before the zombie apocolypse… ANYWAYS, I felt good after the meal, meaning I digested it fine. I was worried that after 30 days of VERY clean eating, mexican food might be a bit too much to handle… BUT I WAS GOOD TO GO! Basically, this macro/vegan thing is fantastic because it has really helped heal my digestive system. Before the challenge there was no way that I could eat a mexican meal and feel fine after. So 1st test night…check!

My second test night, Saturday, we went to a spiffy little joint called Pazo’s that serves tapas and entrees. I stuck to somewhat vegan/macro tapas plates with the exception of some CHEESE in one dish (zucchini ‘no pasta-lasagna’) and I ate a few scallops…and maybe a little crabmeat lol. Again, I felt reasonably good after the meal and was pleased to see that eating seafood wouldn’t disrupt my balance.

Things that I’m ‘Allergic’ too: Tofu & Cashews (Nuts). Not seeds. Every time I include tofu in a dish I notice that afterward I just can’t digest it properly. It may either make my stomach hurt, cause a little heartburn or indigestion, or a ‘sour stomach’. Same for nuts, cashews especially. After eating just a handful of cashews I will immediately feel bloated, have ‘sour stomach’, indigestion and so on. Seeds however, I can handle in small amounts…thank god! Because I love me some hemp seed. Also, almonds are okay with me to.

I’m rambling on about this so that maybe you can identify and start becoming aware of different foods that you may be ‘allergic’ to. I use the word ‘allergic’ and define it as an unwanted, negative body/mind reaction to the consumption of a food or beverage. When you have a negative reaction, when a food makes you feel crappy, this is your body telling you, STOP EATING THAT FOOD!

It may cause an acidic response in your body that you just can’t tolerate, and we don’t want high acidity in our body. Read post about pH level, acidity/alkalinity here. It may cause some of your organs or bodily systems to work in overdrive which makes them not able to perform their important daily functions (ex. alcohol = liver overdrive = liver can’t metabolize fat at normal capacity). It may cause inflammation, and more specifically inflammation in your digestive tract, which we really don’t want! (inflammation of intestines = inability to absorb nutrients from food). It may cause a ‘back up’ or better known as ‘constipation’ in which we will hold in a lot of excess waste, you will feel crappy because your full of it (barf!) Read this:

(Constipation) “This leads to weight gain problems, because of poor nutrient absorption. When sludge begins to line the colon walls it becomes harder for nutrients to be absorbed into the body, as the body must now try and extract nutrients through this wall of fecal matter.

When this occurs, guess what happens?  Your body tells you that you must eat more!  You are not getting the right nutrients so you continue to eat in a vain attempt to get what the body needs!  Cravings kick in because of a lack of certain key nutrients.

Further. colon or bowel blockage results in several bodily problems. As the colon becomes impacted, just like an old rusty drainpipe, the hole in the middle becomes smaller and smaller.  The more impacted the colon becomes, the more weight you carry. Not only does weight become an issue, but diverticulosis (herniated bowel pockets filled with trapped fecal matter and caused by constipation), colon polyps (a tumor that rises from the colon’s surface and then protrudes into the inside of the colon), and cancer can be down the road.  This is a progressively degenerative disease where eventually you end up with total colon blockage, cancer and even death…. regularity will help to give you that flat stomach that doesn’t bulge out, and it will aid you in losing weight and keeping it off.”

Well, I’m so glad we had this talk…probably the last thing you wanted to hear! BUT it is important. You’ve got to start eating clean, do a 30 Day Challenge like I did (heck, even two weeks will help!). Then after your 30 days of clean eating, you will be able to slowly add in foods you used to eat to see what you may be ‘allergic’ to. And eliminate these foods you’re ‘allergic’ to because they only cause your mind and body harm! As well as your waistline!

Yours Truly,

RawFitnessTV.com: Teaching others how to fuel & condition their mind, body & soul towards optimal wellness.