Archive for March, 2014

DAY 22 – AN IMPORTANT REMINDER

March 31, 2014

Hi Ladies!!

It’s DAY 22!  Almost a 1/3 of the way….  how has it been for you?  I’m sure it’s been challenging – and if so, you are not alone.  I want to clarify something right here and now…

This challenge is supposed to be HARD and uncomfortable – and this goes for anyone trying to make a change for a healthier life.  It’s days, weeks and months of working your discipline and flexing that muscle we know as will-power.  That can get tiring.  However, you must keep reminding yourself that it’s ONLY for 12 weeks…and that the reward awaiting you at the finish line is SO worth it.  REMEMBER that if this were easy, the end result would NOT be as satisfying.

This challenge has one main goal from our end…of course, we want you to look good, feel great and be proud of what you can accomplish, but the #1 reason for promoting this contest is to try to get you into the habit of eating well and exercising regularly so that this way of life becomes second-nature to you.

After a short adjustment period, you will discover that it gets easier until eventually, your new behaviors become deeply entrenched into your daily routine like grooves in a record.  Your new habits will become as much a part of your daily routine as taking a shower, brushing your teeth or going to work.  Your positive new habits will become a part of your lifestyle.  Just ask Coach Lorraine!  =)

BUT KNOW THAT THE ONLY WAY you’ll ever lose fat and keep it off permanently is to adopt new habits and maintain them for life!  Now that being said, life does it get easier once you get to that finish line.

MAINTAINING YOUR PHYSIQUE IS EASIER THAN CHANGING YOUR PHYSIQUE!   Your can be more flexible with your food choices, so don’t despair.

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Rima Avellan

 

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DAY 19 – IT’s FRIDAY!

March 28, 2014

Ladies,

Another busy weekend gets under way starting now….

YOGA

We have a new YOGA class tonight at 7:30pm!!  Come try it out.  Make sure to leave your house extra early if you plan on attending since the traffic from the fair has been horrendous, especially at that time!

 

SOLE SISTERS

Tomorrow morning at 7am – FIU parking garage for another amazing workout!

 

CALENDAR CHALLENGE WORKOUT

This Sunday at 7am & 8am.   Bring  your A-game!!!!!!
RSVP quick if you haven’t – only 2 spots left for 7am, as of now. (11:56am)

 

 

DAY 18 – GET IT!!

March 27, 2014

 

LADIES,

Another fabulous challenge workout coming your way this Sunday, March 30…7am & 8am.

PLEASE pick one session & RSVP below.

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SATURDAY, APRIL 19, 2014 marks the halfway point of our CALENDAR CHALLENGE.

We will be doing progress evaluations and meal plan updates as necessary.  Stay tuned for more info!

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RAFFLE! RAFFLE! RAFFLE!   HELP SUPPORT ONE OF OUR BOOTCAMPERS!

CHECK OUT THE COOL BIKE YOU CAN WIN FOR ONLY $10….

Help our community by entering for a chance to win a Florida Orange Electric Cruiser. Drawing will be held April 4th, 2014 at Giralda Under
the Stars. You can purchase your tickets with Rebecca in the Corporate office reception area at 95 Merrick Way or you can check out the bike and
purchase the ticket at No boundaries at 220 Aragon Avenue. Tickets may also be purchased on April 4th at Giralda Under the Stars at the USMF table.
For more information, please contact Tania Solis at Tania@dademedical.edu.

I WILL ALSO HAVE TICKETS AS WELL SO LET ME KNOW IF YOU ARE INTERESTED!

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REMEMBER, IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Rima

DAY 17 – SPRINTS, HILLS & STAIRS….

March 26, 2014

 

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…session is going down this Saturday, March 29 at FIU for the SOLE SISTERS.  Be there at 7am at our usual parking garage IF you can handle it!!

 
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Somewhat true…BUT you get the point!  DON’T QUIT!!!!!!!!!!!!!!!

For those participating in our 12-week “GET YOUR BODY CALENDAR-READY” challenge, we will start our PHOTO-A-DAY fun April 1st, where you will have to
post one photo per day for 30 days inspired by a daily list I’ll be releasing!!
Get ready to take your motivation to ANOTHER LEVEL!  Play along – it will help keep you on track!

 

DAY 16 – The journey is not an easy one!

March 25, 2014

Ladies,

If looking like you could grace the cover of a swimsuit magazine were easy, we’d all be there.  Truth is, IT’S NOT.  I guess what it all boils down to is HOW BADLY DO YOU WANT IT?  That’s what it’s all about….DESIRE.  Where there’s desire and a will, the rest is a piece of cake.  If you keep this is mind, you’re already a step ahead.  Know that every bite of cake that you refuse or every sip of soda you turn down WILL PAY OFF!!  It just takes time.  Just like you won’t gain 5 lbs overnight, you can’t lose it that fast either.  What’s important is that you’re:

1.  PERSISTENT
2.  CONSISTENT
3.  PATIENT

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KEEP GOING!!!

Rima Avellan

DAY 15 – IS THIS YOU?

March 24, 2014

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…If so, you’re not alone.

So why is it that when the sun goes down, it seems like we want to eat anything we can get our hands on?
When you’re tired, everything works at a much slower pace, including your will power.  After a long day of work, mothering duties, exercise, dealing with people, etc… you just want to sit in front of the TV to unwind for a few minutes before you go to bed…. and that’s when the munchies come out to play!

LET’s TALK SOLUTIONS:

  1. Eat well throughout the day so that you’re not ravenous when you get home.  FOLLOW YOUR MEAL PLAN.
  2. Limit the amount of junk food available in your home or remove it altogether.  OUT OF SIGHT, OUT OF MIND!
  3. Take up a hobby that you can do at home so you can busy yourself with something other than watching TV and eating at night…writing, assembling model cars, painting, etc..
  4. Go to bed at a reasonable hour to avoid getting too hungry.
  5. USE DISCIPLINE – just don’t do it!  Keep your goals close and remind yourself why you’re doing this.  Think of how you’ll feel in the morning, knowing you gave in!
  6. Brush your teeth!
  7. Keep “FREE” snacks on hand … cucumber, celery, green pepper, sugar-free gum, boiled egg whites.

Keep up your efforts, you won’t regret it!

Rima =)

 

 

DAY 13 – Another yummy way to enjoy your salmon…

March 22, 2014

Serves 4

Ingredients

  • 4 wild salmon fillets;
  • 2 cloves garlic, minced;
  • 1/2 tsp sea salt;
  • 1/2 tsp freshly ground black pepper;
  • 1/2 tsp paprika;
  • 1 tsp lemon zest;
  • 1 tsp fresh lemon juice;
  • 1 tbsp olive oil;

Preparation

  1. Set your oven to broil.
  2. In a small bowl, combine the garlic, salt, pepper, paprika, lemon zest, lemon juice and olive oil. Whisk well. Rub the salmon thoroughly with the mixture on both sides. Place in a covered dish to marinade in the refrigerator for about 35 minutes.
  3. Line a baking sheet with foil. Once the salmon has marinaded, place on the baking sheet and place in the oven to broil for 8 to 10 minutes, or until pale pink and flaky.
  4. Serve with a side of sweet potato and garlic, roasted asparagus, mmmmmm!!

 

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DAY 12….SURVIVAL TIP #1

March 21, 2014

LADIES!!

Important skill to survive any fitness challenge & reach your goal….PREPARE FOR THE “PUSHERS”!

There will always be people who try to persuade you to go off your diet “just this once”.  Most of the time, it’s those you see often.  I’m sure you’ve heard it before, “Oh come on, just a little bite; it won’t hurt your diet”, or “Just one little sip, there’s hardly any calories in that!”.  And “just this once” becomes time and time again.  Where do you draw the line??  IMMEDIATELY!   You either need to distance yourself from these people or have a serious talk with them about your fitness goals & efforts. YOU NEED TO PUT YOUR FOOT DOWN!  Think about it…why do people want you to see you fail?  They are either jealous of your will power and ambition, disrespectful of your seriousness and efforts and/or unhappy in their own situation.

Peer pressure doesn’t end when you get older, unfortunately; it’s part of life and is ever-present among friends and family….especially those who correlate happiness with food (most of us).  One solution can be to plan non-food activities with loved ones (bowling, the movies, walks) and work hard to resist temptation when you’re in an environment where food is part of the festivities.  It’s ONLY 12 weeks!  Well, almost 10 now.

……and keep this thought in mind….MISERY LOVES COMPANY (and nobody wants to be miserable!).

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LADIES, the 7am CLASS IS FULL.  I still have room in the 8am.

But as of now, 9:50am,  we are not accepting anymore people in the 7am class.

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YOGA this Saturday at 8:45am has been cancelled.

 

 

HAVE A GREAT FRIDAY!!

Rima

DAY 10 – HAPPY HUMP DAY!

March 20, 2014

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That’s right….

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SOLE SISTERS – we will be tackling another crazy workout at FIU this Saturday at 7am.  We’ll meet at our usual spot – the parking garage off 109th and 8th St.  If you’re brave, you can park at FFA and run to FIU!

 

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EXTRA CHALLENGE WORKOUTS – this Sunday at 7am & 8am….who’s in?   Will give your elbows a break this time.

Best Regards,

Rima Avellan

DAY 9…HOW ARE Y’ALL DOING!?

March 19, 2014

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HANG IN THERE WARRIORS!

Rima Avellan