OMG!! We forgot to do your body fat measurements! I was planning on it after you had your pics taken but with all that was going on, it slipped my mind. Please, before you all pig out (temporarily, that is!) come see Lorraine and I for your mesurements!!
Please post the earliest time you can be at the school to get your body fat measured!
LADIES,
WE ARE ALL MEETING AT FFA TOMORROW BETWEEN 8 AM & 10 AM!
If your shot is at Porky’s, you will head to FFA first to get your make-up done and then drive over to PORKY’S on Coral way – 11865 Southwest 26th Street, Miami, FL -(305) 222-1992. Myself or Lorraine will be there to guide you.
The make-up artists will be at FFA at 8 AM & require between 30-45 minutes for each person. They take cash only.
AT PORKY’S ….
1. Cover shot – Lorraine
2. Locker shot w/jump rope – Margarita & Johanna
3. Biceps/triceps – Flo & Terry
4. Lunge – Jessica Chirino
5. Squat/Smith machine – Jessica Cruz
6. Push-up w/kettlebells – Lillie
AT FFA …
(Indoors)
1. Kicking pose – Christine
2. Boxing w/heavy bag – Marisa & Elizabeth
3. Stretch or abdominal pose – Jennifer
AT FFA …
(Outdoors)
1. Wall sit – Raisa & Linda
2. Small tires – Cecilia, Sonia & Barbie
3. Resisted Running – Karen & Arleene
4. Big tire/sledgehammer – Enith & Rossana
The schedule is tentative – things may change depending on the weather and on the photographer.
Please bring some snacks/water, extra clothes for the shoot, etc..
LET’S ROCK!!!!
RIMA AVELLAN
I will be posting a more specific schedule very shortly for make-up. REMEMBER, MAKE-UP IS AT FFA AND WE ARE STARTING AT 8 AM.
We have to have a backup plan in case it rains that day because we are also shooting outside.
NO JEWELRY, unless it’s cute and it’s something you would wear to workout in. No big earrings, or chains, etc… Actually, thank you JESS CRUZ.. she suggested we wear our red bracelets and I agree!!!
NO CREAMS, NO GLITTER, NO BODY SHIMMER the day of the shoot!!
If you didn’t get a spray tan already, it’s too late now. The photographer claims that a spray tan of less than 2 days old will show up orange.
BRING AN UMBRELLA!
Bring some snacks. I will try to have some munchies and drinks at the shoot for you ladies! Don’t need anyone fainting!!
BRING A FEW CLOTHING ITEMS, e.g. black shorts & black capri spandex workout pants.
We will provide the tank tops – just bring your sports bra to wear underneath.
Any questions??
RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.WomenOnlyMartialArts.com
Ladies, I just got back and this looming storm is really annoying!!!! I hope it doesn’t ruin the outdoor portion of the shoot on Sunday =/
FOR THOSE WEARING PANTS:
LADIES, BRING A FEW ITEMS TO THE SHOOT.
Make sure they are black – the pics will be in black in white, so the darker the better.
Hey ladies!!!!!
I changed the scrambled egg whites to boiled egg whites!
Also, Jess Cruz, you should do your hair in pigtails.
Jess Chirino, I’m sure someone will have cute black shorts you can borrow…anyone?
Yes, we will provide the tank tops to cut up!!
Also, forgot to mention that the shoot starts at 10 AM @ Porky’s but the make up artists will be at FFA at 8 AM, ready to go. I need Lorraine, Terry, & Flo to be there at 8AM.
We are SO close to the finish!!
IMPORTANT: CARB DEPLETION STARTS TOMORROW!
Please DO NOT salt your foods!
Lorraine has advised me that she has met with most of you about the meal plan. Just in case, here is a sample of the meal plan – this is what you should be eating for the next 4 days, Wednesday (tomorrow), Thursday, Friday & Saturday:
Meal #1: 5 boiled egg whites, 2 rice cakes (plain & unsalted), a multivitamin & fish oil pill (OMEGAS)
(For some of you, you can have 1 piece of 12-grain bread on Wednesday instead, but ONLY on Wednesday.)
Meal #2: 1 cup red watermelon, 1 calcium pill (1000 mg)
Meal #3: 6 oz chicken breast, 1 cup asparagus
Meal #4: Tilapia filet & 1 cup peas
Meal #5: Tilapia filet & 1 cup broccoli
WATER: 3 1/2 gallons of distilled water. Have a gallon of DISTILLED WATER on Wednesday, one on Thursday, one on Friday and 1/2 of one on Saturday (make sure you are done your water consumption by 5 PM). DO NOT DRINK ANY MORE WATER UNTIL AFTER YOUR PHOTOS!
Below is the order in which people will be photographed on Sunday. The shoot starts at 10 AM at Porky’s on Coral Way, but you are to show up at FFA at 8 AM for hair (optional) and make-up (mandatory).
1. Lorraine Haddad – black spandex-type shorts, bootcamp tank top (cut), running shoes
2. Terry Villazon & Florence Mangual – bootcamp tank top (cut), black shorts & running shoes
I like these sport shorts for your pic if you can.
3. Lilliana Sabogal – black spandex-type shorts, bootcamp tank top (cut), running shoes
4. Jessica Chirino – black spandex-type shorts, bootcamp tank top (cut), running shoes
5. Arleene Alvarez – black spandex-type shorts, bootcamp tank top (cut), running shoes
6. Jessica Cruz – black spandex-type shorts, bootcamp tank top (cut), running shoes
7. Jennifer Rodriguez – black spandex-type shorts, bootcamp tank top (cut), no shoes
8. Raisa Carbonell – black spandex-type shorts, bootcamp tank top (cut), running shoes
9. Enith Olivares Quevedo, Karen Bautista – black spandex-type shorts, bootcamp tank top, running shoes
10. Elizabeth Canelon- black spandex-type pants – long or to the knees, bootcamp tank top (cut), running shoes
11. Rossana Bueno – black spandex-type shorts or knee high pants, bootcamp tank top, running shoes
12. Linda Lopez, Sonia Capote, Cecilia Ramos, Barbie Erched – hair in 2 braids, long knee-high tube socks, black shorts, bootcamp tank top (cut), running shoes
13. Margarita Landa, Marisa Humphrey & Johanna Vila – long knee-high tube socks, black shorts, bootcamp tank top (cut), running shoes
14. Christine Alvarez – black spandex-type shorts or little Muay Thai shorts (I have some if you need), bootcamp tank top (cut), no shoes
As of tomorrow, everybody start decreasing your carbs by 25 grams!!!
Ladies,
Some info about the photoshoot Sunday, July 25th:
Hair – Sporty. You can get your hair done on your own or use one of the stylists that will be on the set that day.
Make-up – There will be a couple of make-up artists there that day to do make-up and touch-ups. They are familiar with make-up for this type of thing so please use them!!
Attire – Sporty. I have a list of what I want each girl to wear and I will be posting that tomorrow. I am still finalizing the poses. In short, the clothing will consist of either black fitness pants or black shorts/booty shorts and a bootcamp tank top. Some of the tank tops will be cut below the chest to look like a sports bra. We will supply the tank tops that day! For shoes, it will depend on the pose, so I will include footwear info in tomorrow’s list also.
Time – All day event! I am waiting to hear from the photographer to see if we can establish some sort of a schedule so you are not all waiting around the gym all day.
Location – The photoshoot will take place at 2 locations – FFA and Porky’s on Coral Way, depending on your pose. We will be starting at Porky’s and then working our way to FFA.
Keep you posted!!
RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.WomenOnlyMartialArts.com
ALMOST THERE………
Hang in there girls! Like I said, these last 2 weeks are the toughest, but there is so much reward waiting around the corner!
Here are Jane Lopez’ before & after shots! …….more motivation for you!!!
BEFORE
Started April 19, 2010 – 133.5 lbs
Waist – 33.5 inches;
Hips – 38 inches;
Body fat – 22.79 %
12 WEEKS AFTER
July 14, 2010 – 119.4 lbs;
Waist – 26 inches;
Hips – 36 inches;
Body fat 16.31 %
HARD WORK PAYS OFF!!
RIMA AVELLAN
www.WomenOnlyBootcamp.com
LADIES!!!
I took a peek at the Fitness Depot pics from the photoshoot on Facebook and I’m getting SOOO excited!
Although we have 20 girls for the calendar, the 12 best transformations will be highlighted, one for each month. We will include the 12 best ‘before’ & ‘after’ pics per page!
As for the diet, Lorraine informs me that she has been meeting with each girl individually. The actual ‘carb cutting’ will begin next week. For now, everyone needs to decrease their carbohydrates intake.
Everyone has both, a unique physique and metabolism. However, if you weigh 130 lbs or more, you should be consuming less than 150 g of carbs per day. If you weigh less than 130 lbs, limit your intake to about 130 g per day.
Try to match the equal amount in protein intake. These numbers take into account that you are working out/resistance training at a fairly high intensity!
Here are the ONLY sources of carbohydrates you should be consuming from now until then. These numbers may vary from product to product, so check your food labels.
| Food | Protein | Carbohydrates | Fat | Calories |
| Kidney beans (1cup) | 16g | 39g | 0g | 218 |
| Brown rice (1 cup) |
5g | 45g | 2g | 216 |
| Broccoli (2 cups) | 5g | 12g | <1g | 60 |
| Oats (1/2 cup) |
13g | 51g | 5g | 304 |
| Peas (1 cup) |
9g | 25g | 0g | 134 |
| Whole grain bread (2 slices) |
11g | 35g | 3g | 207 |
| Whole grain cereals (1 cup) |
8g | 46g | 3g | 161 |
| Whole wheat pasta (200g) |
10g | 50g | 2g | 262 |
| Sweet potato (1 large) |
4g | 37g | 0g | 162 |
See you soon and look forward to the days to come! Keep up the hard work ladies…you’re so close to the finish line!!
BEST!!!
RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.WomenOnlyMartialArts.com
Miami Women-Only Fitness Bootcamp 