Welcome to Brave Angel!

Welcome to Brave Angel! We are going live and opening shop! Over the next couple weeks the blog will be revamped and we will be bringing you brand new workout routines, free diet plans and guides, and so much more! We're so excited and can't wait to help you realize all your goals and your true potential! Join us in a journey, a journey all about finding your individual life purpose and achieving your fitness, diet, weight loss, spiritual, mental health and well-being goals! Join the movement by reading our Brave Angel Philosophy below and subscribing to this blog now! BRAVE ANGEL PHILOSOPHY:

Join the inspirational movement encouraged by our community of passionate followers who are searching for true happiness, their true purpose and potential. A nation of those that "Dare Greatly". Take the road less traveled. Are Fearless and Defy All Doubt in the face of adversity. We commit to uphold these values; we are courageous, we strive to live greatly, and go in brave pursuit of our dreams, live boldly, live vulnerably, we are tough, strong, confident, proud, and are longing to feel contented, fulfilled, and accomplished. Our Brave Angels disprove naysayers and go against the grain, because they know they are worth it. We embrace life, and soldier on, we will never give up and promise to daringly persevere. We don’t just exist…we have a strong yearning to leave behind a legacy that will turn heads and have an admirable & valuable impact on the world. We know that we have been granted one life, one legacy. We will be Legendary. We are more than brave. We are the inspiration. We are the Brave Angels.

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Food for Thought....

John Lennon

“I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” - Maya Angelou

“You can only become truly accomplished at something you love. Don’t make money your goal. Instead pursue the things you love doing and then do them so well that people can’t take their eyes off of you.” - Maya Angelou

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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 upGrilled 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 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.

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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.

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