Archive for May, 2011

MEMORIAL DAY MONDAY…

May 30, 2011

Thank you to those who have served this country & to those who continue to risk their lives for our freedom.

Your loyalty, honor & selflessness will never be forgotten.

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Memorial Weekend Schedule….

May 26, 2011

Saturday, May 28, 2011:  

8 AM – Calendar Workout

9 AM – Women’s MMA

10 AM – Bootcamp Kickboxing

Monday, May 30, 2011 (2 classes only):

9:30 AM – Bootcamp

6 PM – Bootcamp

Wednesday, May 25, 2011….

May 25, 2011

NEXT RUN:
  Tuesday, May 31 @ 7pm – TROPICAL PARK
NEXT CALENDAR WORKOUT:  Saturday, May 28 @ 8am – FFA

DAY 17 of 12-week challenge!

May 18, 2011

Halfway through WEEK 3 and the consistent weight loss is so motivating!!!

WHAT DO YOU USE AS MOTIVATION??

Aside from being a sexy babe and getting featured in our 2012 calendar in less than 10 weeks, I want to know what keeps you focused.  Please post at the bottom of the page!

A good tool to stay on the right track is to use POSITIVE MENTAL IMAGERY!

Each and every night as you go to bed, spend time imagining what it would be like to be the fit and healthy person you are striving to be.  How would your life be?  How would you feel?
It will be more attainable if you can imagine yourself reaching your goals.

Best regards,

RIMA AVELLAN
www.WomenOnlyBootcamp.com

New shirts for running crew!

May 11, 2011


FRONT                                    BACK

NEW NAME, NEW LOGO!!

May 10, 2011

My fellow SOLE SISTERS!!
(Yes, that’s our new team name!)

‘Sole Sisters’ won over ‘Are We There Yet?’ by almost double the votes.

I’ve been working on the new logo and here is a work in progress…

What do you ladies think?

Tuesday Run!

May 9, 2011

Ladies,

Our 2nd run of the season is at Tropical Park tomorrow night at 7pm.  We will be meeting in the parking lot close to Miller, next to the hill at Tropical Park!  See you there Sole Sisters- please don’t be late!!

DAY 4 – 2012 calendar challenge!

May 5, 2011

Ladies,

The menus are being distributed.  They are based on your current weight and the fact you are exercising intensely 3 times/wk.  As I already mentioned to a few of you, everyone’s metabolism is different and each body responds uniquely to diet and exercise.  Some of you are exercising 6 times/wk, some of you need less carbs, etc…  As the weeks go by, we will be modifying your meal plans based on the results achieved, and obviously the results desired.

If there is something on your meal plan you strongly dislike, for example, tilapia, you can substitute it for a similar protein, such as chicken or turkey breast.  IF YOU SUBSTITUTE, PLEASE WRITE IT DOWN!  Here is a list of foods you can eat and the categories they are in….

PROTEINS 
Skinless chicken breast
Turkey breast
Lean ground turkey
Tilapia
Salmon (smaller piece due to higher fat content)
Tuna packed in water
Crab
Lobster
Shrimp
Beef tenderloin (4-5 oz)
Lean ground beef
Lean ham (low sodium)
Egg whites or substitutes
Trout
Low-fat cottage cheese
Turkey Bacon
Sashimi

LEGUMES
Lentils
Kidney beans
Barley
Couscous
Tofu

GRAINS
Old-fashioned oatmeal
Whole-wheat tortillas
Whole-wheat English muffins
Whole-wheat pita bread
Whole-wheat bread
Whole-wheat hamburger buns
Whole-wheat spaghetti
Whole-wheat flour
Brown rice
High fiber cereal

PRODUCE
Avocado (eat in moderation)
Cauliflower
Celery (good night time snack)
Scallions
Spinach leaves
Watercress
Mixed greens
Fresh tomatoes
Cucumber
Carrots
Romaine lettuce
Broccoli
Sweet potatoes
White potatoes
Lettuce
Onions
Fresh mushrooms
Squash
Greens beans
Green/red peppers

SPICES
Cinnamon
Pepper
Salt
Paprika
Garlic powder
Cloves of fresh garlic
Cumin
Parsley
Dill weed
Basil
Oregano
Cilantro
Chili flakes
Ginger
Chili powder

OILS/DRESSINGS
Extra virgin olive oil
Balsamic vinegar
Italian vinaigrette
Low-fat mayo
Cooking spray
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

FRUIT
Bananas
Blueberries
Raspberries
Apples
Peaches
Strawberries
Pears
Lemon juice
Lime juice
Grapes
Melon

DAIRY
Grated low-fat Parmesan cheese
Low-fat cheese slices
Shredded low-fat American cheese
Shredded low-fat Mozzarella cheese
Low-fat String cheese
Fat-free sour cream
Skim milk
Low-fat cottage cheese
Fresh eggs
Egg substitute/egg whites
Low-fat yogurt
Non-fat Greek yogurt

NUTS (low- to no- sodium; eat in moderation)
Walnuts; 13 cal each half piece
Almonds; 7 cal each (unsalted)
Sunflower seeds
Pumpkin seeds

TOPPINGS/CONDIMENTS
All-natural peanut butter
Salsa
Low sodium soy sauce (small amounts)
Sugar free applesauce
Splenda
Mustard (Dijon or yellow)

Meal plans are in!!!

May 4, 2011

Pick up your meal plan if you are participating in the 2012 calendar challenge!

Woohoo!!!

DAY 2 of 2012 calendar challenge!

May 3, 2011

Ladies, it’s DAY 2….how accomplished do you feel already!!?

Here is something I like to do when I have a specific goal with a specific deadline…


(Yes, that is my fat picture from last year, post-baby!)

I print out as many calendar pages as I need and I cross out each day that passes.  It keeps me motivated when I can see how many days I have left and how far I’ve come.  When you think about it on a larger scale, 90 days is such a tiny amount of time for something that will bring such huge rewards!
You should try it!
You can print the calendar pages at http://www.calendarlabs.com/calendars/2011-calendar-templates.php

Some of you were inquiring about supplements.  Yes, I do supplement my meal plan – aside from my protein powder, I like to take a multivitamin.  I still take a prenatal vitamin – which I recommend for all women, pregnant, nursing or not.  I get my essential fatty acids via my Omega 3-6-9 pill.  To help my muscle recovery and promote healing after an intense strengthening session, I take 5g of glutamine with water, and another 5g before I go to bed.

For those of you having trouble getting your veggie servings in or not going to the bathroom daily, (you may notice it in a few weeks, lol!) Kathy from Fitness Depot recommends Greens powder – 1 tbsp twice daily.

As most of you know, your membership with WOMEN ONLY FITNESS BOOTCAMP earns you a discount at FITNESS DEPOT, the nutrition store in the adjacent plaza next to Chicken Grill & Wendy’s.  So go get your supplements!!

Stay strong and stay tuned!

Rima Avellan
www.WomenOnlyBootcamp.com