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

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

 

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?