DAY 2…wheels are in full motion!

by

OK, so here are some helpful tips for this challenge…

1.  First off, WATER – you need to drink lots of it.  I like to either fill my daily quota in a plastic gallon first thing in the morning, or I keep a log of the # of glasses I’ve had on my iPhone throughout the day.  HINT – if your pee is dark, you’re not drinking enough H2O!

2.  MEAL PREP – there’s no better ingredient for success than PREPARATION!  If you don’t have your meals ready to go or at least have an idea of where your meals are coming from ahead of time, you will get hungry and resort to eating whatever you can get your hands on!  TRUST ME!!!  I like to prep for 2-3 days in advance – any more than that and your food is EW!  I never reheat chicken – I eat it cold….have you ever tasted reheated chicken?  EW!  Some good snacks to have ready in your refrigerator…boiled egg whites, portioned cottage cheese, dice up your fruit and cut up your veggies so it is easier to prep during the week.

3.  CONSTIPATION – you may run into it later on.  It’s common when you change your eating habits and increase your protein intake.  Just make sure to drink lots of water (2/3 of your body weight in ounces of water), and eat your veggies.  You may want to switch your rice servings for a sweet potato.

4.  If you want to TRACK your FOOD INTAKE, there are a lot of really cool apps out there…  check out this site http://appadvice.com/appguides/show/best-iphone-calorie-counter

5.  SUPPLEMENTS –
a.  whey protein – I recommend one with the least amount of ingredients.  Many are packed with fillers and artificial sweeteners.  Read your labels.  Real food is best but this is convenient and effective.
b.  glutamine – Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein.  Take 5 g after your workout and 5 g before bed.  I only recommend this if you’re lifting weights.  But read your labels because some products may already contain some amount of it.
c.  amino acids (BCAA’s) – Aside from playing an important role in protein synthesis, the BCAAs provide extra energy during heavy lifting, help spare muscle tissue, and fight mental brain drain as you battle through a workout.  I like Aminolast from Gaspari Nutrition but there are many others that do the job.

More on SUPPLEMENTS over the course of the next few weeks…

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SOLE SISTERS – Key Biscayne here we come!!!!!  This Saturday, March 15 at 7am, we’ll be meeting at the Key Biscayne bridge to tackle some incline running!!  It does a booty good =)  If you’ve never been there before and want to car pool, please reply here.

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EXTRA WORKOUT this Sunday, May 16 – there will actually be 2 extra workouts, one at 7am & one at 8am to accommodate everyone.  Please RSVP here whether you will be attending the 7am or 8am.

Don’t just read this, read it and really understand it…

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

Rima

68 Responses to “DAY 2…wheels are in full motion!”

  1. Raquel Says:

    Sign me up for 7 am!

    Thanks!

    Raquel

    Like

  2. Karen Says:

    Hi Rima,

    Sign me up for 7:00 am please.

    Thank you,

    Karen Mari

    Like

  3. Adria M Rodriguez Says:

    Rima, please sign me and Dora up for the 8 am class. Thank you.
    Adria

    Like

  4. Dora Suarez Says:

    Hi Rima, This is Dora confirming 8am (with Adria) — Thank you 🙂

    Like

  5. Barbie Bernaldo Says:

    7am please

    Like

  6. Jackie Moussa-Johnson Says:

    8am please ♡

    Like

  7. Evelyn Says:

    I will attend 7 am 🙂

    Like

  8. denyssetango Says:

    7 am please. Denysse ; )

    Like

  9. Cristina Cordero Says:

    7 am please

    Like

  10. Gigi Santiago Says:

    8:00 works great for me! thx…

    Like

  11. Carlyn Says:

    7 am for Carlyn!

    Like

  12. Marcia Says:

    Hi Rima can you please out me for 8? Thank you 😘

    Like

  13. Marcia Says:

    Sara at 8 also please. Thanks

    Like

  14. marlen batista Says:

    I would like 8am.

    Like

  15. Ana Montero Says:

    Hi. Please count me in for 7. Thanks.

    Like

  16. Isadora Says:

    7am please. Thank you!!

    Like

  17. Jessica red) Says:

    Sign me up for 8am
    Thank you

    Like

  18. Jackie Says:

    8 am Jackie Gee

    Like

  19. kianaaaa Says:

    Hey Rima, please sign my mom and i for 8 am please,, thank you!

    Kiana & Rossana

    Like

  20. Gabriela Rivera Says:

    Hello Rima,

    Please sign me up for 7:00 am workout.

    Thank you,

    Gabby Rivera Sent from iPhone

    Like

  21. Ana Saenz Says:

    Mrs. Rima RSVP for Ana Carolina Saenz – 8:00 a.m.

    Like

  22. Gabby Says:

    Hi,

    Please sign me up at 7:00 am.

    Thank you
    Gabby

    Like

  23. christinevicens Says:

    Count me in for 8 AM!

    Like

  24. Cathy Moussa Says:

    7am for me please

    Like

  25. Niki G Says:

    Sign me up for the 8 am workout please.. ❤Niki G

    Like

  26. Diana Salermo Says:

    Rima, please sign me up for the 7:00am class.

    Like

  27. Viviana Aspuru Says:

    7:00 for me please. Hi Rima!!!!

    Like

  28. Vera Barzola Says:

    7:00AM class
    Vera

    Like

  29. organizedinchaos Says:

    7am please 🙂

    – Jesika

    Like

  30. Abigail Bert Says:

    8am please!

    Like

  31. Florence Says:

    8am. Can I bring kids? John is working this weekend. I can set up movie for them like last year.

    Like

  32. Maria Cancel Says:

    Hi Rima:

    Lynn and Maria Cancel for the 7:00 am workout.

    Like

  33. sonia Says:

    I will be there at 8am

    thanks!

    Like

  34. Adriana baldwin Says:

    Adriana baldwin rsvp 7am sunday

    Like

  35. Claudia Hernandez Says:

    Claudia h , 7am!

    Like

  36. Elsy Blaya Says:

    Elsy Blaya – 8 am Sunday

    Like

  37. ivette Says:

    if there is space id like to do the 8am workout 🙂
    ivette

    Like

  38. Yisell Moran Says:

    Please sign me up for 8:00 am. Thank you.
    Yisell

    Like

  39. Lisette Rivera Says:

    8 am Please. I cannot wait to start 😉

    Like

  40. Jesika Says:

    7am Please 🙂 – Jesika

    Like

  41. diana collins Says:

    7 am for me… Diana Collins

    Like

  42. Marisa Humphrey Says:

    Hi me at 8 am please

    Like

  43. sunilda casilla Says:

    Please sign me up for 7:00

    Like

  44. Yesenia Says:

    I want to go at 7am please.. Yesenia😄

    Like

  45. Sonia Largaespada Says:

    7 pls Thx u

    Like

  46. Cindy Melo Says:

    Hi Rima please sign me and my mom at 7am

    Like

  47. Chawndra billie Says:

    Sign me up for 7am please. Thanks!!

    Like

  48. Janet Gomez Says:

    8:00 a.m. please!!

    Like

  49. Veyra Says:

    Hi Rima
    Sign me for 8:00 !
    Thanks

    Like

  50. Vicky Says:

    Hi Rima, Its Vicky. sign me up for 8am.. Thanks

    Like

  51. Francheska Portuondo Says:

    Sign me up for 8am !

    Like

  52. Lissette Mejia Says:

    Hi Rima,

    Please sign me up for 7:00 am

    Thanks

    Like

  53. Mariela Says:

    Hi Rima!

    Please sign me up for 8:00 a.m.

    Thanks!

    Like

  54. Natalie Zurbaran Says:

    Hi Rima!

    Please sign me up for 8am 🙂

    Like

  55. Lissette Mejia Says:

    Hi Rima, would you please sign up Elsa Jaramillo-Perez for 7:00 am

    Like

  56. Jackie Gonzalez Says:

    I will attend 7am if available!!! 🙂

    Like

  57. Yvette Puentes Says:

    Hi Rima, please sign me up for the 8:00 a.m. class.

    Thank you.

    Like

  58. Maria F. Farias Says:

    Hi Rima! If it’s still available, I will be attending the 8am class 🙂

    Like

  59. Melissa Marquez Says:

    Melissa Marquez and Nancy Viera at 8am

    Like

  60. Angie D. Says:

    Angelique “Angie” Duquesne 0700AM

    Like

  61. Grettel Martinez Says:

    I want to go to the 7am if there’s still space, otherwise 8am.

    Like

  62. Carol Larrea Says:

    Good morning 🙂 I will be attending the 8am class. Thank you Carol Larrea

    Also.. I still have not received my calendar challenge diet packet. How may I get that?

    Sent from my Windows Phone ________________________________

    Like

  63. lesley chen-sem Says:

    7am

    Like

  64. lesley chen Says:

    7am please and thank u!!

    Like

  65. Millie Says:

    Still open? Let me know … If so, count me in on Sunday at 8am

    Like

  66. Esmeralda Says:

    Sunday at 8am 😀

    Like

  67. Cristine Del Cueto Says:

    7am 😊

    Like

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