March 21 Day Fitness Challenge

Starting March 16th, I’m participating in a fitness challenge group and I wanted to share this opportunity to join our fitness challenge group with my readers!

The fitness challenge will be 21 days. One ~30 minute workout per day. We’re also going to follow a results-driven nutrition plan, because diet is 80% of the equation to achieving your weight loss goals!

You can do any 30 minute workout, or you can follow the 21 Day Fix Extreme workout program that I will be doing with my fitness challenge group (there is also a less “extreme” workout program that you can do with us, called 21 Day Fix). Since I live a Paleo & Bulletproof diet & lifestyle, I have tweaked the 21 Day Fix Nutrition plan for my specific diet preferences. I have put together a 7 Day Meal Planner for Week #1 just to give you an idea of what the Paleo or Bulletproof version would be like. Download the free PDF example >HERE<. And the free excel version (so that you can input your own calories and change the meals and macronutrient percentages) >HERE<.

If you aren’t eating a Paleo or Bulletproof diet, then you can just follow the 21 Day Fix nutrition plan as it is!

Here’s the game plan:

21 Workouts: Do either the 21 Day Fix Extreme or 21 Day Fix workout program {or choose any ~30 minute workout that really pushes your limits and gets you sweatin’}! You can find a plethora of at-home and/or gym workouts on my site.

Nutrition: EAT CLEAN. Abs are made in the kitchen, so this is a vital part of the 21 day challenge. No alcohol, it slows down your metabolism, adds calories to your daily caloric intake, and spikes your blood sugar levels which isn’t going to help you achieve your weight loss goals! Follow my meal planner or follow the 21 Day Fix nutrition plan that comes with the workout program. I would suggest the 21 Day Fix nutrition plan, especially if you’re just starting out with a wholefoods, clean eating approach to nutrition. It will get you on the right path!

That’s it, keepin’ it simple because I know you’re busy! This fitness challenge is the perfect jump start to what I like to call “Spring Training”. What’s “Spring Training”? Winter is coming to an end, it’s been REALLY cold and dismal and has put a lot of people into “hermit crab – couch potato” mode…so when the sun and warmth come back into the picture this Spring, we’re going to kick into high gear with getting fit this year…THIS is “Spring Training”. Not only will Spring Training get you in bikini body shape, but it will also boost your serotonin and endorphin levels to improve that mood and get you out of the winter blues. Let’s just say, Spring Traning is SUPER ENERGIZING!

So this 21 Day Fitness Challenge is the perfect prelude to what’s to come, Spring Training! It will kick your butt into gear and smack a smile back on that winter blues face of yours! Not to mention tighten and tone up that bod for bikini season woot woot!

Okay, enough chitta chatta, comment below if you want to join the 21 Day Fitness Challenge group!

If you need some Workout Gear, don’t forget to pop on over to Brave Angel Shop for some Athleisure: Women’s Motivational Workout Apparel for Everyday Use!


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Any recommendations made by Natalie Krul, Brave Angel, guest bloggers, or on our website http://www.BraveAngel.com about weight training, nutrition, supplements or lifestyle should be discussed between you and your doctor because working out involves risks. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website or from our products or services.  Never rely on information on our website, from our products or services, in place of seeking professional medical advice.

Part II: “The Experts Reveal: Three Great Breakfasts, Lunches & Dinners for Weight Loss”


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We rounded up some of the best fitness and nutrition experts we know. Last week we spotlighted Pro Bikini Model, Lisa Marie Vazquez. This week, Cynthia Spenla, a fabulous Fitness & Lifestyle Coach is sharing her tips and recipes with us. Next week, we will have our friend Bianca Meehan, a Certified Personal Trainer & Nutritionist.

We asked them, “What are your ‘Go-To’ Meals for Breakfast, for Lunch and for Dinner?”

So here it is, Part II of the “Real Life” series, and we’re bringing you 9 more tasty yet healthful meal ideas. Each fitness expert is sharing three recipes for each meal of the day; 3 for Breakfast, 3 for Lunch and 3 for Dinner. These meal ideas are their “Go-To” meals that can help you with your weight loss efforts (and also help you maintain your weight once you’ve reached your goal!).

I know it’s hard to figure out what to eat and when to eat it. When you search the internet for a good diet plan, you fall prey to information overload. Also, you most likely have no idea what will work and what won’t work. After searching the web for a weight loss diet and workout program, you probably just give up!

To help you out, we’re giving you some “Real Life” examples of the types of meals that work for our fitness experts. Everyone’s DNA is different, so remember that what works for someone else may not work for you. So you may have to tweak it to your liking and for your DNA…but, when it’s all said and done, if you’re looking to drop the LB’s, incorporating some of these meal ideas will really help you get there! Read on for the Breakfast, Lunch & Dinner Fat Burning Meals that our health & fitness fanatics include in their daily diet! 

Fitness & Lifestyle Coach, Cynthia Spenla: 

 Cynthia Spenla, Fitness & Lifestyle Coach
Cynthia Spenla, Fitness & Lifestyle Coach

Cynthia Spenla has a passion for empowering women to be confident, beautiful, and fully alive through yoga and strength training. Spenla has education and experience in psychology, eating disorders, personal training, and teaching yoga. Cynthia provides an approach to fitness that extends beyond the physical and into the mental and emotional aspects of training for women. In addition to guiding women on a path of beauty through physical strength, Cynthia’s priority is to help women develop a healthy mindset, a healthy relationship with food, and a healthy self-love! Her take on nutrition is similar to the paleo diet, so all of you paleo enthusiasts out there will love her recipes!

Cynthia’s #1 Vital Tip:

“I choose what I eat based on what makes me feel good in my body. I avoid foods that tend to cause inflammation, digestive, and cognitive problems such as gluten, dairy, corn, & soy.
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 Cynthia Spenla
Cynthia Spenla

Cynthia’s Reality Check:

“Since these foods (gluten, dairy, corn & soy) make up the majority of the American diet, I have to get creative in the kitchen. I make staple meals using alternative ingredients. They are always yummy and delicious. I like to play around with my Vitamix and explore Pinterest for different ways to make my favorite meals.”

 

Cynthia’s Top Three Go-To Breakfast Recipes:

Breakfast Recipe #1: Green Smoothie

  • protein powder of choice: (Pure Paleo Protein Vanilla)
  •  1 cup kale or spinach
  • ½  cucumber,
  • 1-2 tbs coconut oil
  • ½ apple or ½ cup pineapple
  • ¼ avocado
  • coconut water or unsweetened almond milk

Breakfast Recipe #2: Buckwheat and Sausage

  • ¼ cup dry cream of buckwheat (1 cup cooked)
  • 1 Serving Nitrate Free chicken or turkey sausage
  • Season with salt and pepper and Kerrygold butter

 Quinoa Oatmeal
Quinoa Oatmeal

Breakfast Recipe #3: Quinoa Oatmeal

  • 1 cup cooked quinoa,
  • ½ cup unsweetened almond milk
  • fresh berries
  • raw nuts  (almonds, pecans, walnuts)
  • ½ serving meat of choice

 

Cynthia’s Top Three Go-To Lunch Recipes: 

Lunch Recipe #1: Quinoa Salad

  • Quinoa
  • 4 oz. Chicken/ salmon/ Ahi tuna
  • Chopped Kale
  • Blueberries
  • Walnuts or pepitas, 
  • Oil based dressing (mix Dijon mustard, olive oil, lemon juice, honey, salt and pepper)

Lunch Recipe #2: Bunless Burger

  • 4 oz Ground Turkey, Beef, or Buffalo
  • Homemade sweet potato fries (See Pinterest for Recipe)
  • Serving of Steamed Green Vegetables (broccoli, asparagus, Brussels sprouts)

 Chicken Collard Wrap
Chicken Collard Wrap

Lunch Recipe #3: Collard Wrap

  • Collard leaf
  • Chicken
  • Cucumber slices
  • ½ Avocado
  • Hummus

 

Cynthia’s Top Three Go-To Dinner Recipes: 

Dinner Recipe #1: Beet Avocado Citrus Salad

  • Steamed golden beets
  • Arugula
  • Grapefruit
  • Avocado
  • Mix and Serve with protein of choice

Dinner Recipe #2: Alternative Pasta

  • Spaghetti squash or Zucchini Noodles
  • Ground Turkey, Buffalo, Beef
  • organic tomato sauce
  • veggies of choice

Dinner Recipe #3: Cauliflower Mash

  • Steam a head of cauliflower
  • Mix in food processor with olive oil, garlic, salt, and pepper
  • Serve with any protein of choice
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Visit our shop over at www.BraveAngelShop.com for the latest and greatest line of women’s active wear and motivational workout clothing: tanks, tees & hoodies!


Any recommendations made by Natalie Krul, Brave Angel, guest bloggers, or on our website http://www.BraveAngel.com about weight training, nutrition, supplements or lifestyle should be discussed between you and your doctor because working out involves risks. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website or from our products or services.  Never rely on information on our website, from our products or services, in place of seeking professional medical advice.