Rise & Rain Or Shine 21 Day Workout Challenge

Enough chatter, let’s get straight to the fact of the matter…
Those who workout in the morning tend to be fitter, healthier, and happier…

Why?

1. Fitter & Healthier? Obviously, working out will help ensure better fitness and health…but getting your workout done in the morning before the daily onslaught of surprise errands and overtime work hours that we sometimes can’t avoid and keep you from getting your daily workout in for the day…therefore, those that workout in the morning, tend to have more consistency in keeping up with their workout regimen because they have no excuses.

2. Happier? Starting your day off right, getting your heart rate up, the release of serotonin and endorphins, the sense of accomplishment, not having to worry about how you will fit your workout into your busy day…these are all things that lead to happiness!

3. Better sleep? Yes, because you know you will be waking up early and need to be well rested, you will get to bed on time and earlier than if you didn’t have a early morning workout scheduled.

There are many more reasons, and I will not bore you or try to convince you. If you want it bad enough, you will join us! Tomorrow, May 22nd, is the start of a 21 Day Challenge. The challenge is simple. Every morning, before you get your day started, I want you to do a workout. Three days will be active rest mornings, in which you will walk yourself (or your dog) for a nice brisk walk. So really, I’m asking you to take part in a 21 Day (18 Workouts) Challenge. Easy right? Yes!

How does it work?

1. The night before, I will post the following morning’s workout assignment on the Brave Angel Facebook page. So this means you need to go our Facebook Page, “Like” our page, and check the page the night before for your workout assignment.
2. The next morning (before 9:00am) you will do the workout that was posted the night before on the FB page (or do your own workout).
3. After you complete your morning workout, you will “check-in” (below the workout assignment posted on our Facebook page) by commenting with your workout achievement for that morning. *Post the # reps of the bonus exercise of the day that you did and your workout duration (Ex: If you did a 45 minute workout and the bonus exercise of the day was Burpees and you did 50 reps of burpees, then you would comment, “50 Burpees/45 minutes”)
4. The winner will be the one who clocked the most repetitions of the bonus exercises of the day and the most minutes clocked for workout duration.

What’s your motivation? Whether your goal is to kick your arse into gear, slim down, tone up, release stress, or get free stuff, this challenge is for you!

And just to be nice…I’m going to give a prize to the winner of this challenge!

THE WINNER GETS A FREE WORKOUT TANK TOP OF THEIR CHOICE FROM THE Brave Angel Shop!

So if you want to take part, go to our Facebook Page, “Like” our page, and check the page each night, beginning May 22nd, for your workout assignment!

For a head start in the competition, join me tomorrow morning for a pre-Challenge workout (I will post the pre-challenge workout assignment tonight on our Facebook Page), and I will count the reps & minutes that you clock tomorrow morning toward your numbers for this Challenge (so make sure to check-in after you complete your workout)!

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line

Yours Truly,

Brave Angel

Brownie Batter Bowl & Burpees

Chocolate, there are just some things we can’t live without!

Have you ever made brownie batter, and then realized that you’d rather just eat the raw brownie batter instead of baking it, so….you eat 1/2 of the raw brownie batter and then realize you no longer have enough batter to make the brownies, so….you just put the other half of the batter in the fridge for tomorrow!?? Well, after you have eaten the brownie batter, you probably realize how you just undid all of your workouts and healthy eating for the past couple of weeks and then beat yourself up about it…

To quench your brownie batter craving (or chocolate craving, or craving for something sweet and decadent), I have put together the below guilt-free recipe that you can whip up in just 10 minutes. Use this recipe as a foundation to build upon and create your own sweet treats that satisfy your personal taste and cravings. Just make sure that if you add ingredients to this recipe, they are in line with your health & fitness goals!

Brownie Batter Bowl: *Gluten-free, Dairy-free, Grain-free, Egg-free, Low-sugar

• 2 tbsp organic Almond flour
• 2 tbsp organic Coconut flour
• 1 tbsp organic Ground Flax seed
• 1 tbsp organic Chia seed
• 2 tbsp organic Extra Virgin Coconut Oil
• 2 tbsp organic Raw Cacao or organic Baking Cocoa
• 2 tsp of organic vanilla extract
• 1-2 dashes of Pink Himalayan Sea Salt
• 4-5 mini spoons of organic Pure Stevia Extract Powder

Start with 1 cup of water in a small 2-3 quart saucepan. Turn heat on low-medium. Add the almond flour, coconut flour, and ground flax seed and stir until mixed thoroughly. Then add in water (a tablespoon at a time) until a cream of wheat or cupcake batter consistency is achieved. Now add in the rest of the ingredients, adding water as needed to maintain a cupcake batter consistency.  Do a taste test before turning off stovetop heating element. Add salt or stevia to your liking, the more coconut oil you use, the creamy it will be. Pour brownie batter into your favorite bowl. This recipe makes two servings, so either share with a worthy soul or eat half and save the rest for tomorrow! Whatever you do, please don’t eat the brownie batter right before doing the workout below….it won’t end pretty…

P.S. – you can make this batter and pour it into a cupcake pan and then bake at 350F degrees in an oven for about 10 minutes to make actual brownies. Or make pancakes or waffles with the mix. If you opt to bake the mix or cook up pancakes or waffles, I would add in 1-2 tsp baking soda (and 1-2 more tablespoons of coconut oil – for brownies only) to make the turn out better! OR…you can take the brownie batter (recipe as-is above) and throw it in the freezer and in about four hours you have some pretty amazing brownie batter ice cream…

100 Rep Burpee Challenge:

Warm-up:Do jumping jacks for 1-2 minutes.

Burpee Challenge: Perform 100 reps of BURPEES!! My tip is to do 10 reps at-a-time until you reach 100 reps.

The key to this workout is to take it one move at-a-time. Tackle each burpee with passion, and tackle in sets of 10 reps at-a-time, until you get to 100 reps. Then move onto the bonus round if you dare! Your arms, bum, abs & heart rate will be on fire when you are done!

Bonus round:Grab a jump rope and jump rope for 5 intervals of 45 seconds jumping rope and 15 seconds rest (5 minutes total).

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

Yours Truly,

Brave Angel

It Did What? 5 Secrets About This 12 Minute Workout

High Intensity Interval Training, that’s where it’s at!
Why?

1. It only takes you 12 minutes to do this workout, 12 MINUTES!

2. Instead of only “burning calories” during your workout (like running does), you continue to burn for up to 36 hours post-workout, I like to call it a metabolic boost.

3. It’s a highly efficient workout technique because it not only helps you blast away fat but also helps you build lean muscle mass, and get nice & toned.

4. Because it is only 12 minutes, it helps you keep your sanity. Sometimes a 45 minute cardio & strength routine just seems too daunting to attempt. H.I.I.T workouts are perfect for those days that you are either in a rut, in a rush or just yearning for a change up in your daily workout routine.

5. H.I.I.T. routines are short because they are very challenging. When you’re about half way through each 4 minute segment, you may feel like you just can’t go on, well just push through it, one set of 20 seconds at-a-time, and you’ll get there!!! Just do your best & forget the rest.

Enough talking, now get to work!

Brave Angel – 12 Minute HIIT – Arms, Legs & Abs

This workout involves just three moves, that’s it!

1. For each exercise move, you will do 8 rounds of the following interval:
   1. 10 seconds rest
   2. 20 seconds all-out max effort
   3. USE AN INTERVAL TIMER, it must be timed exactly. No more than 10 seconds rest or 20 seconds effort!!
   4. 8 rounds = 4 minutes
   5. Rest 1 minute before moving onto the next exercise move/4 minute HIIT circuit
   6. You will challenge yourself to hit 8-10 reps for each 20 second interval.
      1. I used two 15 LB. kettlebells, but feel free to use dumbbells, a barbell, or your dog….just make sure you choose a weight that you max out in 8-10 reps.

This workout takes 12 minutes, post your reps, weight used and how you did in the comment section below! I want to know your results!

1. Kettlebell Thrusters: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)
2. Pike Jumps: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)
3. Kettlebell Scissor Crunch & Reach: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

Yours Truly,

Brave Angel

3 Reasons Why This Bacon & Buns Challenge is Back in Black This Spring

Here in the U.S. we’ve had a rough winter, and all of us are ready for Spring….and along with Spring comes Bacon & Buns!
Why Bacon & Buns?

Well, first of all, warmer weather means CAMPING SEASON! And when I think of camping, I immediately picture (& smell) bacon cooking on the campfire just after dawn, as the sun has just risen and everyone is waking up and rolling out of their tents. After a long winter, I have cabin fever, and can’t wait to spend a weekend camping in the back country with my close friends.

Nothing beats a long weekend with your friends, completely removed from the hustle & bustle of the city, disconnecting from this technologically overloaded society we live in, and just fully decompressing from the monotonous routine of eat, sleep, work, play, & repeat! So yes, Spring & bacon are like peas and carrots. I must note, that I am talking about Turkey Bacon that is……god, Turkey Bacon tastes so good and doesn’t come along with all the fat that regular pig bacon does, so it is essentially guilt free! You can eat your turkey bacon & have your strong, fit & toned Brave Angel physique too!

Secondly, with Spring, also comes warm weather & your chance to roast those newly toned buns in the sun!

Thirdly, bacon is simple, so I’m going to give you a straight-to-the-point lower body 500 REP BUNS ON FIRE workout to go along with your bacon, check this out!

This workout involves just four moves, that’s it! You will challenge yourself to hit 100 reps for each move. And if you do the bonus combo move, you will have done 500 REPS!!! This workout took me 35 minutes, post your times in the comment section below! I want to know your results!

Brave Angel – 500 Rep Bacon & Buns On Fire Challenge

Warm-up: Do intervals of 10 seconds of plank hold and 10 reps of jumping jacks for two minutes.

Buns On Fire Challenge: Perform 100 reps of each exercise move. My tip is to do 10 reps at-a-time until you reach 100 reps. Then move onto the next exercise.

1. Donkey Kicks: 100 reps/leg
2. Prisoner Jump Squats: 100 reps
3. Donkey Side Kicks: 100 reps/leg
4. Sprinter Alternating Jump Lunge: 100 reps (1 lunge/leg = 1 rep)
5. Bonus Combo Move: 100 reps
   1. 10 Reps Plank Jacks + 10 Reps Mountain Climbers (1 knee tuck/leg = 1 rep)

The key to this workout, is to take it one move at-a-time. Tackle each move, 10 reps at-a-time, until you get to 100 reps. Then move onto the next move. Your bum, abs & heart rate will be on fire when you are done!

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

Yours Truly,

Brave Angel

 

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?

Reveal Those Abs With This 37 Minute Workout

Yesterday was all about breathing in the fresh Spring air, soaking in the sunshine & torching calories!
If you are yearning for a simple, straight-to-the-point workout, check this out!

1. Don’t forget to warm-up: Do some intervals of 10 reps of bodyweight squats and 10 reps of mountain climbers for two minutes.
2. Make sure to throw on your running shoes, put on some blood pumping tunes, and hit the pavement!
3. Run for 2 minutes at a moderately challenging pace. Choose a route that has some hills!
4. After 2 minutes, stop, and do 5 push ups on the sidewalk.
5. Run for another two minutes at a sprinting pace.
6. Then stop, drop, and give me 5 more push ups on the sidewalk.
7. Do these two intervals – 2 minute sprint paired with 5 push ups – until you hit 50 push ups total (8 more sets for a total of 10 sets of these two intervals).
8. Now run for 1 minute at all-out effort (that you can maintain for 1 minute).
9. Then stop & do 5 burpees (no push up, but add jump tuck).
10. Run for another 1 minute at all-out effort, then stop & give me 5 more burpees with a jump tuck.
11. Do these two intervals – 1 minute all-out effort run paired with 5 burpees – until you hit 50 burpees total (8 more sets for a total of 10 sets of these two intervals).
12. Now……puke, and pat yourself on the back!

I didn’t puke, and you won’t either! Of course, please always modify any workout routine to your preference, skill level, and for your individual health & fitness goals. The best thing about this workout was that it was a perfect way to zone out after a long, hard day at work and bask in the sunshine of Spring….instead of being inside a stinky gym!

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road, literally!

Also, take a look at the newest addition to our Brave Angel motivational workout clothing line!

Yours Truly,

Brave Angel

 

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?

When Lower Body Workouts Send You Running for Cover…

Here’s a lower body leg workout you can take a shot at today, and it won’t send you running… for cover… no pun intended! Sometimes, a leg workout routine can seem intimidating or overwhelming, especially if you add in a long cardio session after you strength train. So, if you’d like to try out a more simple approach, check this out!

We love leg workouts, especially body weight leg routines. And this one is simple yet effective for helping you get your legs (and your abs) in shape!

Compliments of the 28-Day Warrior Girl Challenge. This is “Workout #1” of the 5 Workouts Per Week plan. I did this workout at home this morning, and not only does it fire up your fat burning potential by incorporating High Intensity Interval Training, but it also helps to strengthen, trim & tone those legs (& abs) while you’re at it!

Tip: Pin this to one of your Pinterest boards so that you can take it with you to the gym!

To get the details on the exact instructions & modifications for all skill levels for this Workout and the rest of the “28 Day Warrior Girl Challenge”, visit our CLICK HERE!

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

Will Toned Legs Ever Rule the World?

This whole thigh gap thing has me perplexed. Since when is it “hot” to look emaciated? Go ahead and starve yourself and spend countless hours wasting away on the treadmill so that you can have the “thigh gap” look if that’s what you want…….
But us here at Brave Angel are going to stick with focusing on our health & wellbeing, hard work, determination, and the shorter & more enjoyable workouts that leave you feeling fulfilled, accomplished, energized & strong…and with super trim & very toned legs!

How to get super cut and toned legs for bikini season:

1. Fuel your body with the necessary amount of calories, no starving & no binging!
2. Follow a macro-balanced whole foods diet
3. Exercise 4-5 days per week for at least 30-45 minutes
4. Be consistent with #1, #2, and #3 above, consistency is key!
5. Include below leg exercises in part of your weekly routine

Obviously, it is a little more involved than the five steps above. But each action mentioned above is a whole post in and of itself. Steps #1, #2 & #3 will be included in a complete bikini season exercise & diet plan that we are currently putting together for all of you! I will be posting the plan soon, here on my blog, for all of my followers. So stay tuned (and make sure you click “follow” on my blog)!

Until then, get active! Include the below trim & toned legs workout to uncover those sleek and sculpted legs that lie underneath any extra layers of excess weight you may have accumulated over the winter months!

Super Cut & Toned Legs Workout:

Strength: Do 2-3 rounds of the 10 exercises below w/minimal rest in between.

1. Walking Lunges (10 reps/leg)
2. Alternating Hip Lift Bridge [30 pulses total]
3. Jump Squats [10 reps]
4. Split Squats [10 reps/leg]
5. Elevated 1-Leg Hip Lift [10 reps/leg]
6. Fire Hydrant Side Kicks [20 reps/leg]
7. Pike Jumps [20 jumps]
8. Step Ups [10 reps/leg]
9. Lunge Jumps [20 switch jumps]
10. Plank Jacks [30 reps]

 

 

 

Cardio: Now hop on the treadmill or stair climber and do the following interval workout for eight minutes.

• 10 seconds at a Moderately Challenging Pace (Active Rest Interval)
  
• 20 seconds at your Max Pace (High Intensity Interval)
  
• Alternate between the Active Rest Interval and High Intensity Interval for 8 minutes
  

Now cool down and congratulate yourself on completing a challenging workout. You’re one step closer to achieving your fitness goals!

Yours Truly,

Brave Angel