Archive for June, 2014

THANK YOU!

June 30, 2014

I would like to thank all those who came out on Saturday to help us celebrate 9 YEARS OF AWESOMENESS!

It was a beautiful day!
Although it was hot and sometimes rainy, and we experienced a few minor, unexpected turns, the camaraderie and drive to kick serious butt overshadowed it all!!

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Rima =)

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PLEASE CALL TO RSVP!

June 27, 2014

Ladies, you must call 305-225-4610 to RSVP or change your class time.

ANOTHER CLASS ADDED on Saturday!

June 26, 2014

We have now opened a NEW time slot –> 8:15am for Saturday’s 9-YEAR ANNIVERSARY!!

CALL NOW TO RSVP! 305-225-4610

8:15am – available
9:45am – FULL
11:30am – FULL
12:45pm – available

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If you are going to Lorraine’s show FRIDAY, JULY 11, I need your tank top sizes ASAP!

GET THE SCOOP ON YOUR POOP!

June 26, 2014

Ladies,

Saturday’s workouts are filling up fast – we’ve had to add a 3rd class at 12:45 pm.  The 9:45am  is FULL.

It will be a blast.  We will have some other surprises too!

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SOLE SISTERS….

June 25, 2014

Sole Sisters

 

will meet at FIU this SUNDAY, JUNE 29 @ 7am in our favorite spot!

 

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For those wanting to get in on the FREE WORKOUT this Saturday, you must RSVP by calling the gym @ 305-225-4610.

 

HAPPY HUMP DAY!

 

Rima =)

9-YEAR ANNIVERSARY!

June 24, 2014

 

This Saturday, June 28, 2014  WOMEN ONLY FITNESS BOOTCAMP is celebrating its 9-year anniversary with FREE WORKOUTS for all (female, of course)!

JOIN US & bring a friend, a relative or loved one and get your sweat on for 75 minutes!!!
We’ll have 2 classes to choose from.  RSVP by calling 305-225-4610 to reserve your spot and specify # of guest(s).

1st class:
9:45am – 11:00am

2nd class:
11:15am – 12:30pm

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HAPPY TUESDAY!

Rima Avellan

SCULPTED IN THE GYM, BUILT IN THE KITCHEN!

June 20, 2014

LADIES!

We are constantly drilling it into your brains – IT’S ALL ABOUT THE FOOD, blah, blah, blah, DISCIPLINE IN THE KITCHEN, blah, blah, blah.  Well here is a visual example to help inspire you.  Coach Lorraine was at 12.5 % body fat 13 weeks ago.  (She looked amazing then too!)  But with a carefully structured meal plan & intense weight training regimen, she dropped to 9% (“today” photo).   KEEP IN MIND, she didn’t lose any weight, she is still at 140 lbs.  This means she gained muscle (via her workouts) combined with a loss of body fat (via diet).


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On this note, please comment below if you have bought a ticket to her upcoming show at the War Memorial, FRIDAY, JULY 11.  We are getting tank tops made for the special event and I need your size!!!  It will be a fun night, as we show our love and support for our coach!!!!!

 

CHIA OATMEAL BREAKFAST COOKIES….and SISTERS OF SOLE!

June 18, 2014

Ladies,

If you’re a mom with little kids, trying to offer them a variety of healthy foods they’ll enjoy can become quite challenging.

Breakfast has become somewhat boring in my house – the same 3 meals I’ve been rotating seem to have lost their appeal so I’m always on the lookout for new ideas.

Here’s a yummy recipe I found on MyFitnessPal:

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CHIA OATMEAL BREAKFAST COOKIES

Ingredients

  • 1½ tablespoons Chia seeds
  • ¼ cup unsweetened vanilla almond milk
  • 2 ripe bananas, mashed
  • ¾ cup old fashioned oats (gluten-free if necessary)
  • ¼ cup unsweetened shredded coconut
  • ¼ cup chopped dates
  • ¼ cup dark chocolate chunks or carob chips (gluten-free if necessary)
  • 1 Tablespoon creamy almond butter (with salt)
  • large pinch of cinnamon

Directions

1.  Preheat oven to 350F.

2.  In a small bowl, stir together the chia seeds and almond milk and let the mixture sit for about 10 minutes, or until the chia seeds have created a nice gel-like consistency.

3.  Pour the chia seed gel into a medium sized mixing bowl and add in the mashed bananas, oats, coconut, almond butter and cinnamon until well combined. Gently stir in the dates and chocolate chunks.

4.  Scoop out a generous tablespoon of dough onto a baking stone or a greased cookie sheet and use a fork to press the dough down a little to make more of a cookie shape. You should get about 15 cookies.

5.  Place in oven and bake for 17-20 minutes, or until the bottom of the cookies have browned a bit.

6.  Take them out, let cool and enjoy.

Note: Many dark chocolate chips are gluten-free however ingredients can vary by brand. It’s best to look at packaging before purchasing if you have a gluten sensitivity.

Nutrition Information

Serves: 15  |  Serving Size: 1 cookie

Per serving: Calories: 79; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 7mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 6g; Protein: 2g

Nutrition Bonus: Potassium: 82mg; Vitamin A: 0%: Vitamin C: 2%; Iron: 4%; Calcium: 2%

 

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SOLE SISTERS!

This Saturday, get ready to tackle the FIU stairs and ramps once again.  We’ll meet at 7am in the parking garage at 109th & 8th St. to get our sweat on!

 

HAPPY HUMP DAY!

Rima =)

FRESH IS BEST!!!

June 17, 2014

The best way to assure you & your family are getting the most out of the fruits and vegetables you’re eating, is to eat them at their peak. This means shopping locally and seasonally – so let’s support our local growers!

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Here’s a list of some of Miami’s local farmer’s markets, and when you can visit them, http://www.miamiherald.com/2013/10/31/3723142/farmers-markets-bring-fresh-local.html

Here’s another handy tool –> a chart that tells you when your favourites are in season so you can keep an eye out for them in your local markets!

http://www.freshfromflorida.com/Divisions-Offices/Marketing-and-Development/Consumer-Resources/Buy-Fresh-From-Florida/Crops-in-Season

If you’re looking for something nearby, FIU has “Organic Farmers Market Consortium” year round on Wednesdays from 12 to 3 p.m., behind the Green Library, and there’s “Southwest Community Farmers’ Market” at Tropical Park on Saturdays from 9am to 3pm.

In other news, my mango tree decided to skip us this season.  I was so looking forward to fresh mango smoothies =(

HAVE A GREAT DAY!

Rima =)

CHECK OUT YOUR COACH! She rocks!!

June 13, 2014

Once again, Coach Lorraine’s Instagram pages @lorrainehaddad & @wofb have captured the attention of another health site…

CHECK IT OUT:

The 10 Fittest People You Aren’t Following on Instagram

http://www.everydayhealth.com/pictures/fittest-people-on-instagram/#10

Pretty cool!