intervals – Warrior Girl Fitness

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?

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.
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).
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”)
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!

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!

Kettlebell Thrusters: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)
Pike Jumps: 4 minute HIIT circuit (10 secs rest, 20 secs max effort; 8 rounds)
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.

Donkey Kicks: 100 reps/leg
Prisoner Jump Squats: 100 reps
Donkey Side Kicks: 100 reps/leg
Sprinter Alternating Jump Lunge: 100 reps (1 lunge/leg = 1 rep)
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

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!

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

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!

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:

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

Walking Lunges (10 reps/leg)
Alternating Hip Lift Bridge [30 pulses total]
Jump Squats [10 reps]
Split Squats [10 reps/leg]
Elevated 1-Leg Hip Lift [10 reps/leg]
Fire Hydrant Side Kicks [20 reps/leg]
Pike Jumps [20 jumps]
Step Ups [10 reps/leg]
Lunge Jumps [20 switch jumps]
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

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.

Split Squats 30R/Leg
Pike Press 30R
Donkey Kicks 50R/Leg
Dips (Off chair, Dip station, 1-Leg, you choose) 40R
1-Leg Deadlifts 20R/Leg
Reptile Push Up 10R
Plie Squat Pulse 40R
Bicycle 30R (2 twists = 1Rep)
Double Straight Leg Circles 10R/Way (Lie w/back on ground for beginners)
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 Grilled Sweet Potatoes with Maple Vinaigrette 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.

Log in 3-7 workouts per week on our Get Fit with RawFitnessChick Facebook Page
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.
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.
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!
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.
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!
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.

100 High Knee Jump Rope Skips (Perform high knees while jumping rope/or just high knees if you don’t have a jump rope)
15 Reps Push Ups (Advanced: Feet elevated on chair; Intermediate: On toes; Beginner’s: On knees)
100 High Knee Jump Rope Skips
50 Reps Jump Squat (Sit down into a squat with feet shoulder width apart, tap floor, power up and jump up)
100 High Knee Jump Rope Skips
100 Mountain Climbers (Get into a push up position, tuck one knee into chest, hop/switch feet, 1 hop = 1 rep)
100 High Knee Jump Rope Skips
30-40 Reps Dips off a Chair
100 High Knee Jump Rope Skips
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!

Tushy Toner & Strawberry Orange Mint Cream Smoothie

I tested out a recipe last night, there are some tweaks that I’ll have to make but it is actually a perfect light energy snack to have on hand during this heat wave we are experiencing here in Baltimore. It’s called socca bread and is made from chickpea flour/water/salt and what ever flavoring (sweet or savory) that you add to it is up to you. Chickpea flour is just finely ground up chickpeas (that have been soaked/sprouted/or not soaked/sprouted, this is your preference and I’ll be experimenting with the two options). So I had a ton of leftover cooked chickpea that I didn’t want to go to waste, so I used them. The original recipe for socca bread does not involve cooked chickpea, it is chickpea flour. But I figured, what the hey!
Socca Bread: My ‘Test’ which will need adjustment

1.5-2C Cooked Chickpeas
1-2 tsp salt
1-2 TBSP Agave
1-2 tsp lemon juice
1 tsp cinammon
2 tbsp almond nut cheese
2-3 tbsp water
375F for 15-30 minutes in square coconut oiled pan

Place all ingredients in blender of food processor and blend until combined. Then put in a 8X8 baking pan and throw in the oven on 375F for 20-30 minutes. Turned out light, a tad sweet and delish! I will need to tweak though because it crumbles easily and I want it to stay together. Maybe arrowroot powder or something else, I will update you when I figure it out!

On to the workout…

I woke up ready to tear up some legs and core exercises down at a park near my house with my TRX and straight up body weight moves. I tuned my bike up yesterday so I hopped on my bike, brought my backpack with my workout gear (TRX, phone for music, exercise journal, water) and hit the road for a pre-workout quick bike ride which was perfect warm-up, took me about 7 minutes to get to the park.

Then I did the fabulous workout below baking under the warm morning sun.

Tushy Toner Workout:

Do each exercise for given # of reps and sets. Then move onto next exercise. Complete workout one time through or if you’re really feelin’ it that day, go for 2 rounds!

Pistol Squat (10R/Leg; 2 Sets) (Hold out 1 leg straight while you squat all the way down then back up on other leg, I used TRX for a bit of assistance on way back up)
TRX Reverse Lunge (10R/Leg; 3 Sets) (Make TRX into 1 Foot Strap, place foot in foot strap, hop forward on other leg so you about 4 feet away from anchor point, squat down on leg as you reach foot that is in foot strap back OR do same motion resting one foot on stability ball) (OR do a reverse lunge)
TRX Ham Curls (10 Reps; 3 Sets) (Lie on back facing TRX w/both feet in foot straps, raise hips up, curl feet into butt-back out-then lower hips down OR do same motion w/heels on stability ball) (OR Lie on back, place both heels up on edge of chair, raise hips up and down)
TRX Jump Squat (10 Reps; 5 Sets) (Facing TRX holding handles lightly, feet wide and plie/toes point out, squat all the way down then power up and jump up OR do same motion without holding TRX handles)
TRX Knee Tucks (10 Reps; 5 Sets) (Do plank w/feet in TRX foot straps OR on stability ball, from plank you tuck both knees up to chest and back out) (OR do plank and hop both feet up to hands and back out)
Burpee minus push up (10 Reps; 3 Sets) (From standing, squat down, place hands on ground, jump feet out to plank, jump feet back in, stand up/power up/jump up, repeat)
Shoulder Taps Feet Elevated (20 Taps Alternating; 3 Sets) (Get into plank w/feet in TRX foot straps, on a stability ball or elevated on chair, contract core & right arm as you tap right shoulder w/left hand, repeat w/right hand tapping left shoulder, do 20 reps)
V-Up Knee Tuck Reach High (10 Reps; 2 Sets) (Lie on back, hands at sides, raise upper body up and tuck knees up to chest as you come up into V shape w/body and reach hands up to sky, lower back down)
Side Plank Reach Unders (10 Reps/Side; 1 Set) (Get into side plank on left hand w/feet in TRX OR on stability ball OR elevated on chair, take right hand and twist torso as you reach under left side, do 10 Reps/side)
Side Lift Splits (10 Reps/Side; 1 Set) (Lie on Left Side, split legs pressing feet up against a wall, press left hand into ground right under left shoulder and raise hips up off ground and lower back down, do 10 Reps/Side)

Then I biked back home taking a longer route that included a BIG hill, so biking for just a total of 15 minutes but with intensity! DONE! ENJOY!

After my workout I continued to be quite active. Took my pup for a long walk, hit up the organic market for some goodies, played baseball with my boyfriend and then I needed to cool off from the 90 degree heat with a tasty and refreshing Strawberry Orange Mint Cream Smoothie (VEGAN)!

Strawberry Orange Mint Cream:

8 Frozen Strawberries
8 Sprigs Fresh Mint
6 TBSP Fresh Almond Milk
1/2 Fresh Squeezed Orange Juice
1 TBSP Lacuma Powder
2 Shakes Stevia/Agave/Brown Rice Syrup
1 TBSP Shredded Coconut
Ice to desired thickness
BLEND!

As you can see, I had already taken a big gulp of the smoothie before taking the picture! It was just too good to wait! Perfect treat to chill off and cool down from one fabulous Sunday!

Health & Happiness,

Nat