Archive for June, 2010

DAY 58 of 12-week challenge!!

June 29, 2010

Ladies,

This weekend’s weight training sessions will take place on
Saturday, July 3rd @ 11:30 AM &
Monday, July 5th @ 11:30 AM.

Since the weight room is small, we will be limiting  the training group to a maximum of 10 people per session.
Please let me know if you are interested by leaving your name below and specify if you would like to attend one or both sessions.

RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.WomenOnlyMartialArts.com
www.TryFreeFitness.com

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DAY 57 of 12-week challenge!!!

June 28, 2010

ALMOST THERE!!!!!!  After today, there are ONLY 26 days left!

As mentioned earlier, we will be announcing a tentative group of models for the calendar early next week!

Meal plan: Ladies, you should all be intaking around 150 g of carbs per day.  You can keep track of this by looking at the food labels of what you eat or checking online.  This is why keeping a meal log is of utmost importance!!

http://www.myfitnesspal.com/ <<< GREAT WEBSITE TO KEEP TRACK OF YOUR FOOD!

The most important think in ife is to stop saying “I wish” and start saying “I will.”
Consider nothing impossible, then treat possibilites as probabilites.
-David Copperfield

TIME CHANGE!!!

June 25, 2010

LADIES,

My sincere apologies but the weight training on Sunday has been moved from 11 AM to 1:30 PM.

As it stands now, the weight training schedule for this weekend is:

SATURDAY, JUNE 26 – 11:30 AM
SUNDAY, JUNE 27 – 1:30 PM

Best Regards,

RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.WomenOnlyMartialArts.com

DAY 53 of 12-week challenge!

June 24, 2010

30 MORE DAYS!!!!!!

DOES THIS SOUND FAMILIAR ALREADY??

You’ve dropped 5, 10 or even 20 pounds and you’re feeling really confident.

So confident, in fact, that you start to think nothing can mess with your success.  Before you know it, you’re again reaching for a second glass of wine or an extra serving of your favorite dish (even if it’s a healthy one).  You start to treat yourself to dessert once a day instead of once a week.

“I can handle it,” you tell yourself.  “I’ll make up for it later!”  Meanwhile, those little extras are creeping up, and before you know it, so has the scale.

IF SO – REGROUP, REFOCUS AND GET BACK ON TRACK!
ONLY 30 DAYS TO GO!

RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.WomenOnlyMartialArts.com

JULY EVENTS!

June 24, 2010

Saturday, JULY 3rdUFC PARTY at the Freestyle Fighting Academy/Bootcamp location.

– $1000 cash draw for referral contest

Sunday, JULY 4th – J4*5K race at Tamiami park across from us next to FIU!  Race starts at 7:04am!

Saturday, JULY 24th – FFA/WOFB Beach Workout and BBQ!!

Sunday, JULY 25th – “GET YOUR BODY CALENDAR-READY” photo shoot for our first-ever WOMEN ONLY FITNESS BOOTCAMP calendar!

RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.WomenOnlyMartialArts.com

DAY 52 of 12-week challenge!

June 23, 2010

LADIES!!!!!!

You NEED to stay focused as there is ONLY 1 month to go!!

The calendar has to show consistency, therefore all models will have their “before” pic on the same page as the “after”.  The “before” pic will be much smaller in the corner of the page so let’s aim for a visible transformation to give the final pic that “WOW” factor!

KEEP UP THE EFFORT!!  IT WILL PAY OFF!

RIMA AVELLAN
www.WomenOnly.Bootcamp.com

DAY 51 of 12-week challenge!!/

June 22, 2010

Well ladies, if my math is correct there are only 32 more days left in this challenge!

It definitely is CRUNCH TIME!

For this weekend’s weight strengthening routine, we will be doing an upper body routine on Saturday at 11:30 AM and a lower body one on Sunday at 11 AM.  Please don’t be late and have your running shoes nearby! Here’s a link to a workout log that you can print up and bring to class.  I have all your numbers from the last workout!

WORKOUT LOG:

http://www.personal-nutrition-guide.com/support-files/printable_workout_log.pdf

SEE YOU SOON!  HARD WORK PAYS OFF!

RIMA AVELLAN
www.WomenOnlyBootcamp.com

Can anyone master this pose?

June 21, 2010

If so, let me know.  I need you to practice this on the BOSU ball- that will be one of the photos for the calendar in B&W!!

DAY 50 of 12-week challenge!

June 21, 2010

THE BIG 5-0!!!!  It’s day 50 and plans for the most amazing calendar 2011 will ever see, are underway! =P

As mentioned, the theme will be “fitness”!  The appropriate attire will be cute & sexy fitness wear – short shorts, cut off bootcamp tank top, sports bra – no bathing suits.  The shots will be taken in and around the school, using exercise equipment, as well as the boxing ring, the weight room, the cage, etc..

We will be selecting our calendar models 1 week before the shoot so you can prepare accordingly for the 25th.  These ladies will have to get their hair and make-up done, as well as be at the shoot all day on Sunday, July 25th.  We will be closing the school down all day for this event.

Ladies, I am so proud of you for sticking through this – it’s not easy.

BEST!

RIMA AVELLAN
www.WomenOnlyBootcamp.com

DAY 47 of 12-week challenge!!!

June 18, 2010

SPREAD THE WORD!!!

Program starts July 1st!!

Ladies, I am so excited about this calendar!
Keep the motivation high and the temptation low!

BEST,

RIMA AVELLAN
www.WomenOnlyBootcamp.com