DAY 40

February 24, 2018 by

Ladies,

Other than genetics (which we can’t control), there are 2 factors that determine how you look: your exercise habits and your diet.

We all know how important eating clean is, and quality is as important as quantity.  But let’s look at the other factor….exercise.

Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?

Why is that?

The answer…INTENSITY –  the intensity with which you exercise.

Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.

  • It’s how hard you push yourself to go as heavy and as quickly as possible.
  • It’s picking up a weight that feels hard to handle.
  • It’s putting a boost behind each stride as you run.
  • It’s resisting the urge to simply go through the motions.
  • It’s outdoing your efforts from last time.

Now I understand that we all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for.  And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go a little heavier? Could you be a little faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Does this make sense?

Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.

YOU CAN DO IT!!!

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DAY 39: RULE #7 …& SOLE SISTERS

February 23, 2018 by

RULE #7

And… the last rule of the bunch from our 7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

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SOLE SISTERS

So tell me…

Do you want to start the weekend with an endorphin rush of good energy?
Do you want to burn 500+ calories while strengthening your heart, butt and legs?
Do you want to exercise in a motivating environment among natural beauty?
Do you want to hang out with the coolest people on the planet?

If you answered YES to any one of these questions, then you have to meet us at the Key Biscayne bridge this Saturday, Feb 24 @ 7am for an amazing workout!!

Whether you like to run, walk or lunge, you will get a great workout with the incline and decline of the Key Biscayne bridge.  If you’ve never used this structure for your fitness (and mental health) needs, then NOW IS THE TIME.  You will get addicted and want to return every weekend!  We meet at the start of the bridge in the parking lot (if it’s been restored since the hurricane – otherwise, just park along the sidewalk there.)

See you all soon!

Rima A.

 

DAY 38 – Rule #6 (of 7) & some protein snacks!

February 21, 2018 by

Hello Ladies!!

Here is the second last rule of the bunch from our 7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

Happiness in life comes largely from our own doing, from the choices we make day in and day out… such as our career/job, our circle of friends, our extra curricular activities, etc.   You have the power to change anything (almost anything) about yourself or your life that you want to change.   REMEMBER THAT!

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15 HIGH-PROTEIN SNACKS

  1. Banana with peanut butter mixed with protein powder: 158 calories, 13.6 grams of protein
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  2. A 4.4-ounce container of low-fat cottage cheese (90 calories, 11 grams protein) with one small peach, diced (51 calories, 1.2 grams protein): 141 calories, 12.2 grams protein
  3. One hard-boiled egg (78 calories, 6.3 grams protein) and eight Kashi 7 Grain Crackers (64 calories, 2.1 grams protein): 142 calories, 8.4 grams protein
  4. 21 raw almonds: 145 calories, 5.4 grams protein
  5. 5.3 ounce container of vanilla nonfat Greek yogurt: 110 calories, 15 grams protein
  6. Watermelon protein smoothie: 145 calories, 15.1 grams protein
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  7. 3/4 cup shelled edamame: 150 calories, 12 grams protein
  8. 1/4 cup canned tuna in water (45 calories, 9.8 grams protein) mixed with one tablespoon hummus (35 calories, 1 gram protein) on half a whole wheat English muffin (60 calories, 3 grams protein): 140 calories, 13.8 grams protein
  9. One Tofu Pup (60 calories, 8 grams protein), chopped into 1/4 cup of cooked quinoa (56 calories, 2 grams protein): 116 calories, 10 grams protein
  10. Two slices of roasted turkey deli meat (44 calories, 7.2 grams protein) rolled with one slice of provolone (98 calories, 7.2 grams protein): 142 calories, 14.4 grams protein

DAY 37!!!

February 20, 2018 by

Ladies, we are almost at the halfway mark!!!   How is everyone doing?  I NEED SOME FEEDBACK!!  Please feel free to email me if you have any questions or requests at RimaAvellan@gmail.com.

I am interrupting the 7-DAY “Food for the Soul” to post this amazing infographic!

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DAY 34 – Rule #5

February 17, 2018 by

Hey ladies!

TODAY’s FOCUS:  “Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.”

At first I was confused by this… “Stop thinking too much??”  Thinking is good, isn’t it?  I thought that being curious and wanting to find answers were signs of an ambitious person.  So I thought about this rule some more (LOL) and then realized what they are referring to…  Don’t over analyze things you can’t change.  Just learn from them and move on.  Don’t break your brain trying to figure things out that sometimes don’t really have a logical, rational answer.  DON’T STRESS YOURSELF OUT!

I read an article a few weeks ago, where they interviewed a 105-year old woman and wanted to know what her secrets were to living such a long life… her response:
Be happy.  Think positive.  Don’t worry.  If you can’t do anything about it, don’t let it bother you.

7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

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HERE’s ANOTHER COOL ARTICLE – A family cut out sugar from their diet for a whole year – read about the outcome…..
https://www.everydayhealth.com/columns/my-health-story/year-of-no-sugar-one-family-grand-adventure/

See you tomorrow 12-week challengers!

DAY 33…

February 16, 2018 by

Hellooooo!

My apologies for missing yesterday’s post.  Was feeling a little under the weather.

I read something recently on Instagram –  It was a quote by Yoko Ono that really got me thinking…
“Try to say nothing negative about anybody for 3 days, for 45 days, for 3 months…  See what happens to your life.”

I thought, WOW, we really need to reassess ourselves from time to time.  It’s so easy to get swept up in the storm of negativity, and not even realize how it can change our attitude and gradually bring us down.

Let’s try this exercise…. before SPEAKING, there’s a reaction – an idea/response that forms inside your head.  Take the time to think about what you’re going to say before saying it.  Before releasing any hateful or less-than-nice comments, STOP and think twice…

We are all different and unique.  How can you compare an apple to a banana?  It is exactly those qualities that make our world so interesting.  Imagine we were all the same…..BORING!  Let’s enjoy our differences and learn to use them as a way to enhance our lives and those around it.

7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

TODAY’s FOCUS: “Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.”

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Cherish every second of it!

DAY 31 – SOLE SISTERS &…

February 15, 2018 by

We’re halfway through the week, let’s finish strong!!

7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

TODAY’s FOCUS: “Time heals almost everything, give it time.”

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I don’t entirely agree with this rule, but I still get the point.  Time may not actually heal everything, but with time, most of us learn to grow, we learn to reason and we learn to move on.  As time passes, we learn that life goes on and we have 2 choices…. one, to let ourselves be controlled by our environment or two, to allow the past to make us strong enough to take life into our own hands and make the most of it.  Life really is too short, SO ENJOY THE RIDE!

(SO SAD WHAT HAPPENED TODAY!  ENJOY EVERY MOMENT!)

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SOLE SISTERS:
This Saturday we’ll be meeting at the FIU garage at 6:59am for another intense workout.  Sprints and stairs….and more sprints & stairs – here we come!!

P.S. SUGAR IS BAD!  It causes wrinkles!

 

DAY 30 – Exploring Food For The Soul Continues…

February 14, 2018 by

LADIES,

Today is DAY 30 in our journey to transform our beautiful bodies, but it’s DAY 2 in our mental/spiritual quest to inner peace and happiness.

7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

TODAY’s FOCUS: “What others think of you is none of your business.”

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HOW MUCH YOU VALUE YOURSELF is what matters.  This is YOUR life so make the most of it.  That famous Dr. Seuss quote holds so true….

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You only have this one life, so surround yourself with people that love you for who you are.  Find those that can appreciate your uniqueness and blossom with them.

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This SUNDAY, FEB 18 is another awesome challenge workout!  Who’s in?

PLEASE RSVP for either 7am or 8am.  (Yes, going back to the old times.)

 

DAY 29 – Let’s nurture the soul too…

February 12, 2018 by

If being happy in life is what you want, then BALANCE is essential.  You can’t have a successful career if your home life is in shambles, just like you can’t focus on being the best you physically, if you are suffering mentally.  So this week, our theme is to strengthen our spiritual and mental selves.  Inner peace brings much happiness.  When you are at peace with yourself & with the world around you, you are unstoppable.

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Below is something I found online… 7 RULES OF LIFE.  I’m sure there are more than 7, but for now, over the next 7 days, you will take one rule, read it, read it again, and make it the focus of your day.

7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

TODAY’S FOCUS:  “Make peace with your past so it won’t screw up the present.”

Don’t cling to negative feelings.  Anger is nothing more than an outward sign of hurt, fear, guilt, grief or frustration. While the pain may never completely disappear, forgiveness can help you release the anger and bring you peace.  If there’s someone you’ve been meaning to call or make amends with, DO IT.  You don’t have to be friends or even ever hang out, but get rid of those toxic feelings that may hinder your spirit.  You will feel good afterwards!

HAVE A GREAT MONDAY!

Rima =)

P.S. I will be posting more recipes later today for the 12-week challengers.
WHO IS FOLLOWING THE MEAL PLAN???

DAY 26 – IF AT FIRST YOU DON’T SUCCEED…

February 9, 2018 by

TRY, TRY AGAIN!!

It’s REALLY hard to beat someone who never gives up.  If you keep at it, you will eventually get there, I PROMISE!  With that being said, if you feel your journey in this 12-week transformation has been a mess, START NOW!!

It’s DAY 26 out of 84 – not quite a third of the way yet.  There is still time to make a noticeable change!

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REMINDER that tomorrow we have STRONG by Zumba workout.

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