Miami Women-Only Fitness Bootcamp

SATURDAY’s (May 3rd) EVENTS: 

1.  SOLE SISTERS are hitting the pavement at Kennedy Park and exploring the Grove!  If you’ve never been there, it’s time you go.  It’s a beautiful, scenic area.  We will meet at 7am at the park’s entrance nearest to the restrooms.  The address is 2600 S Bayshore Dr, Miami, FL 33133.  You will love this one!

2.  1st WOFB CYCLING EXCURSION (we’re trying again!) – if you have a bicycle and want to join us, we’ll be meeting at 7am, at 3035 SW 27th Terr, Miami FL 33133 (Marisa’s brother’s house), close to the Coconut Grove Metro Rail station.  PLEASE RSVP here so we know you are coming.

REMINDER that starting tomorrow, we’ve added 2 NEW ELITE classes at 7:10pm, every Tues & Thurs.  They will be led by COACH JASON.

to bring your 2-piece outfits if you’re in the calendar challenge and you want to have your mid-way photos taken.

Show up between 8-9 am this Saturday (after SOLE SISTERS run), OR between 9-10 am on Sunday (after workout), so we can take your picture.

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I’m always looking for a good turkey meatball recipe…  I found this online.  Sounds good, I’m trying it tomorrow!

Quinoa Turkey Meatballs

Directions

• ½ cup quinoa
• 1 pound ground turkey (99% lean)
• ¼ cup diced shallot
• ¼ cup diced red onion
• ¼ cup red pepper
• 4 garlic cloves, minced
• ⅓ cup egg whites
• 3 tablespoons flax meal
• ½ teaspoon black pepper
• ½ teaspoon cayenne pepper
• ½ teaspoon paprika
• ½ teaspoon dried basil
• ½ teaspoon Mrs. Dash

Instructions:

1. Preheat the oven to 450° degrees. Line a baking sheet with parchment paper and spray with cooking spray
2. Place quinoa and 1⅓ cup water into a saucepan and bring to a boil. Once boiling strongly, reduce to low heat, cover, and cook until all water is absorbed.
3.  Transfer  quinoa to a medium mixing bowl, and allow it to cool for 10 minutes.
4. While quinoa is cooling, add all remaining ingredients to the bowl. Using your hands or a spoon, mix until well combined.
5. Shape the meat mixture into balls that are a little smaller than a golf ball. I used a small ice cream scooper. You can also shape into traditional burger patties too!
6. Evenly space turkey balls on the baking sheet. Bake for about 12-15 minutes, until slightly browned and crispy on top. Place the sheet in the oven and cook the meatballs until they’re slightly browned and crispy on top. Serve with warmed marinara sauce!

So what’s in store for this week/weekend….?

BIG NEWS!!!
We are adding 2 extra ELITE CLASSES to the bootcamp schedule, Tuesday and Thursday evenings at 7:10pm.  They will be taught by JASON SOARES, also known as “The Specimen” as he is an unbelievable athlete, as well as a great coach, motivator and MMA fighter.  He also just received news that he made the American Ninja Warrior, the obstacle-course series that airs on NBC for a 2nd year in a row!  CONGRATS JASON!

SOLE SISTERS:
This Saturday, April 26th at 7am, we will tackle another FIU workout – stairs, sprints and ramps, here we come!!!!!!!
If you dare, you can park at FFA and run to meet us in the parking garage by 7am.  If you want to BURN FAT, this workout is for you!!!

CALENDAR CHALLENGERS:
Another Sunday fun day coming your way, April 27 – CHALLENGE WORKOUT #6.  RSVP for either 7am or 8am.

PROGRESS EVALUATIONS this weekend…
We will evaluate your meal plan and make changes as needed… if you are not following your meal plan, there is no reason to update it!
Saturday, April 26 between 8 – 9 am
Sunday, April 27 between 9 – 10 am

NO RSVPs for this.

HAVE A GREAT WEEK!

Rima

YAY!!

…41 days until the photo shoot!!!  STAY FOCUSED!

Here is my new obsession:

CREAMSICLE SMOOTHIE

Remember those juicy, orange popsicles with the ice cream on the inside we used to enjoy as kids.  Mmmmmmm!
Here’s my healthy version:

-1 scoop vanilla protein powder
-1/2 cup almond milk (unsweetened)
-1/2 cup orange juice (fresh squeezed is best!)
-1/4 cup Greek yogurt
-1 tsp vanilla extract
-crushed ice

(230 calories, 19g carbs, 30g protein, 4g fat)

*Throw in a 1/2 banana for a perfectly balanced meal!

Rima =)

Due to the lighting and storm the RUN at Kennedy Park and the cycling excursion are cancelled.   

You can succeed if you refuse to fail!  

Ladies!!

Some of us participated in the Super Spartan Race this past Sunday.  What a blast that was….  8 miles and a bunch of obstacles made for a really good test of mental and physical strength & endurance!  Great job ladies…until the next one!

 
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This weekend’s agenda:

SATURDAY, April 19 –

1.  SOLE SISTERS are hitting the pavement at Kennedy Park and exploring the Grove!  If you’ve never been there, it’s time you go.  It’s a beautiful, scenic area.  We will meet at 7am at the park’s entrance nearest to the restrooms.  The address is 2600 S Bayshore Dr, Miami, FL 33133.  You will love this one!

2.  1st WOFB CYCLING EXCURSION – if you have a bicycle and want to join us, we’ll be meeting at 7am, at the Coconut Grove Metrorail Station off US-1 (2780 SW 27th Ave, Coconut Grove, FL 33133).  PLEASE RSVP here so we know you are coming.  

SUNDAY, April 20 –

EASTER sweat is on!  2 challenge workouts to kick off your day – please RSVP for either 7am 0r 8am.

Rima Avellan

Hey ladies!

TODAY’s FOCUS:  “Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.”

At first I was confused by this… “Stop thinking too much??”  Thinking is good, isn’t it?  I thought that being curious and wanting to find answers were signs of an ambitious person.  So I thought about this rule some more (LOL) and then realized what they are referring to…  Don’t over analyze things you can’t change.  Just learn from them and move on.  Don’t break your brain trying to figure things out that sometimes don’t really have a logical, rational answer.  DON’T STRESS YOURSELF OUT!

I read an article a few weeks ago, where they interviewed a 105-year old woman and wanted to know what her secrets were to living such a long life… her response:
Be happy.  Think positive.  Don’t worry.  If you can’t do anything about it, don’t let it bother you.

7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

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HERE’s ANOTHER COOL ARTICLE – A family cut out sugar from their diet for a whole year – read about the outcome…..

https://shine.yahoo.com/healthy-living/family-stopped-eating-sugar-happened-202700552.html

Rima =)

Hellooooo!

I read something recently on Instagram –  It was a quote by Yoko Ono that really got me thinking…
“Try to say nothing negative about anybody for 3 days, for 45 days, for 3 months…  See what happens to your life.”

I thought, WOW, we really need to reassess ourselves from time to time.  It’s so easy to get swept up in the storm of negativity, and not even realize how it can change our attitude and gradually bring us down.

Let’s try this exercise…. before SPEAKING, there’s a reaction – an idea/response that forms inside your head.  Take the time to think about what you’re going to say before saying it.  Before releasing any hateful or less-than-nice comments, STOP and think twice…

We are all different and unique.  How can you compare an apple to a banana?  It is exactly those qualities that make our world so interesting.  Imagine we were all the same…..BORING!  Let’s enjoy our differences and learn to use them as a way to enhance our lives and those around it.

7 RULES OF LIFE

1. Make peace with your past so it won’t screw up the present.
2. What others think of you is none of your business.
3. Time heals almost everything, give it time.
4. Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.
5. Stop thinking too much, it’s alright not to know the answers.  They will come to you when you least expect it.
6. No one is in charge of your happiness, except YOU.
7. Smile. You don’t own all the problems in the world.

TODAY’s FOCUS: “Don’t compare your life to others and don’t judge them. You have no idea what their journey is all about.”

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WHAT’S IN STORE FOR THE REST OF THE MONTH??

Saturday, April 12 –
SOLE SISTERS do FIU at 7am!

Saturday, April 19 –
1.  SOLE SISTERS- location TBA @ 7am
2.  WOFB 1st CYCLING excursion @ 7am; we will meet at the COCONUT GROVE METRO RAIL STATION – 2780 SW 27th Avenue (off US-1).  PLEASE RSVP here if you are interested.

Sunday, April 20 – EASTER SUNDAY SWEAT!
CHALLENGE WORKOUT #5 @ 7am & 8am.

Saturday & Sunday, April 26 & 27 –
1.  PROGRESS EVALUATIONS – weigh-ins and/or body fat measurements with possible meal plan updates. (Sat & Sun)
2.  SOLE SISTERS run at 7am – location TBA (Saturday)
3.  CHALLENGE WORKOUT #6 (Sunday)

WOOHOO!  Keep kicking a$$ and enjoy this journey!

Rima =)