Archive for February, 2018

DAY 45 – …and the last day in February 2018!

February 28, 2018

Ladies,

What an eventful month we had!  Let’s go into March with the same momentum!!!

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This Saturday’s SOLE SISTERS is back at FIU*!  We can’t get enough of those stairs!!  With a good combination of leg & heart strengthening exercises, what better workout is there to kick off your Saturday!?

Meet us in our favorite garage at 6:59pm, this Saturday, March 3rd.  Bring enough water and lots of energy.
*If you need more info re: meeting location, please comment below and we will send you specific directions.

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RSVP!

SUNDAY morning is for the WARRIORS!  This Sunday, March 4th marks challenge workout #4.  Please comment here whether you want to attend the 7am or 8am workout. Can’t wait!

SEE YOU SOON!

WOFB TEAM

DAY 44 – THREE KEYS FOR WEIGHT LOSS (in order!)

February 27, 2018

Have you ever wondered what you should prioritize when trying to lose weight? Eating right?  Exercise?  And if so, cardio vs. strength training?  Well, you should be doing all three, but each of these is not created equally.

Here’s how I rank those 3 elements for weight loss:

1. MEAL PLANNING!

Logging your food is the MOST IMPORTANT component of weight loss.
First, you need to figure out how many calories you need per day to get to your goal weight.  Many of the calorie-counting apps I suggested in an earlier post can do that for you.  Next, you have to figure out what kind of calories you need –> a.k.a. your macronutrients (protein, carbohydrates and fat).  This is where quality counts as much as quantity!  Based on your activity levels, you may need more carbs on some days, and less on other days.  Follow these guidelines consistently and the weight will come off.  Make sure to readjust your daily goals as you lose weight.

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Technically, you don’t have to exercise to lose weight, but it takes more than just counting your calories to be strong and healthy.  Keep in mind, our bodies are designed to move — or, in other words, exercise.

2. BUILDING STRENGTH

Strength training (using weights/resistance) is the best form of exercise you can do, no matter your age or weight. I know that not everyone loves the weight room, but the return on investment — denser bones, stronger ligaments and tendons, better posture and, most importantly in this context, more muscle to burn calorie — is incredible!

Our strength has a direct effect on how we interact with our environment. The stronger you are, the easier daily tasks become, such as climbing the stairs or carrying your groceries.  Strength train for the future: Preserving muscle for your 50s and beyond will help delay the need for assistance with everyday activities. Did you know that many people who have to check in to assisted living homes do so because they are unable to get off the toilet, open a door or dress themselves?

Muscle is what keeps us moving, and it needs to be fed a steady diet of resistance training.

3. CRANKING OUT CARDIO

Cardiovascular exercise, such as running, is often thought of as the best way to lose weight. It’s not. That’s not to say that it isn’t important, it’s just not at the top of the list – especially for fat loss.

I’m a big believer in being balanced, which is why our workouts are designed to keep your muscles AND your heart strong.

If you are new to exercising, or are very overweight, another option is to do low-intensity, low-impact cardio and progress from there.

DAY 43 – Addictive…

February 26, 2018

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

ORANGE CREAMSICLE PROTEIN SMOOTHIE

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-1 scoop vanilla protein powder (I use Phormula-1 Natural by 1st Phorm)
-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!

ENJOY!!

OFFICIALLY AT THE HALFWAY POINT!

February 25, 2018

Ladies, today is DAY 42 of 84.  If you’ve been on a bumpy ride thus far, it’s not too late to refocus your energy!  It’s tough!!!!  It really, really is.  BUT IT’S POSSIBLE & VERY REWARDING!  Think of yourself in front of that camera on April 8th….

You will be saying one of 2 things:

“I should’ve been more disciplined, more focused!”

OR

“I am here to show off how hard I’ve worked these past 3 months and enjoy the fruits of my labor!”

Which scenario do you want to be part of?  It’s in your hands!

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Yesterday, a group of bootcampers and FFA members took part in the SPARTAN RACE!  Congrats to all of you!!  We are proud!

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DAY 40

February 24, 2018

Ladies,

Other than genetics (which we can’t control), there are 2 factors that determine how you look: your exercise habits and your diet.

We all know how important eating clean is, and quality is as important as quantity.  But let’s look at the other factor….exercise.

Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?

Why is that?

The answer…INTENSITY –  the intensity with which you exercise.

Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.

  • It’s how hard you push yourself to go as heavy and as quickly as possible.
  • It’s picking up a weight that feels hard to handle.
  • It’s putting a boost behind each stride as you run.
  • It’s resisting the urge to simply go through the motions.
  • It’s outdoing your efforts from last time.

Now I understand that we all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for.  And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go a little heavier? Could you be a little faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Does this make sense?

Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.

YOU CAN DO IT!!!

DAY 39: RULE #7 …& SOLE SISTERS

February 23, 2018

RULE #7

And… the last rule of the bunch from our 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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SOLE SISTERS

So tell me…

Do you want to start the weekend with an endorphin rush of good energy?
Do you want to burn 500+ calories while strengthening your heart, butt and legs?
Do you want to exercise in a motivating environment among natural beauty?
Do you want to hang out with the coolest people on the planet?

If you answered YES to any one of these questions, then you have to meet us at the Key Biscayne bridge this Saturday, Feb 24 @ 7am for an amazing workout!!

Whether you like to run, walk or lunge, you will get a great workout with the incline and decline of the Key Biscayne bridge.  If you’ve never used this structure for your fitness (and mental health) needs, then NOW IS THE TIME.  You will get addicted and want to return every weekend!  We meet at the start of the bridge in the parking lot (if it’s been restored since the hurricane – otherwise, just park along the sidewalk there.)

See you all soon!

Rima A.

 

DAY 38 – Rule #6 (of 7) & some protein snacks!

February 21, 2018

Hello Ladies!!

Here is the second last rule of the bunch from our 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.

Happiness in life comes largely from our own doing, from the choices we make day in and day out… such as our career/job, our circle of friends, our extra curricular activities, etc.   You have the power to change anything (almost anything) about yourself or your life that you want to change.   REMEMBER THAT!

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15 HIGH-PROTEIN SNACKS

  1. Banana with peanut butter mixed with protein powder: 158 calories, 13.6 grams of protein
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  2. A 4.4-ounce container of low-fat cottage cheese (90 calories, 11 grams protein) with one small peach, diced (51 calories, 1.2 grams protein): 141 calories, 12.2 grams protein
  3. One hard-boiled egg (78 calories, 6.3 grams protein) and eight Kashi 7 Grain Crackers (64 calories, 2.1 grams protein): 142 calories, 8.4 grams protein
  4. 21 raw almonds: 145 calories, 5.4 grams protein
  5. 5.3 ounce container of vanilla nonfat Greek yogurt: 110 calories, 15 grams protein
  6. Watermelon protein smoothie: 145 calories, 15.1 grams protein
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  7. 3/4 cup shelled edamame: 150 calories, 12 grams protein
  8. 1/4 cup canned tuna in water (45 calories, 9.8 grams protein) mixed with one tablespoon hummus (35 calories, 1 gram protein) on half a whole wheat English muffin (60 calories, 3 grams protein): 140 calories, 13.8 grams protein
  9. One Tofu Pup (60 calories, 8 grams protein), chopped into 1/4 cup of cooked quinoa (56 calories, 2 grams protein): 116 calories, 10 grams protein
  10. Two slices of roasted turkey deli meat (44 calories, 7.2 grams protein) rolled with one slice of provolone (98 calories, 7.2 grams protein): 142 calories, 14.4 grams protein

DAY 37!!!

February 20, 2018

Ladies, we are almost at the halfway mark!!!   How is everyone doing?  I NEED SOME FEEDBACK!!  Please feel free to email me if you have any questions or requests at RimaAvellan@gmail.com.

I am interrupting the 7-DAY “Food for the Soul” to post this amazing infographic!

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DAY 34 – Rule #5

February 17, 2018

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://www.everydayhealth.com/columns/my-health-story/year-of-no-sugar-one-family-grand-adventure/

See you tomorrow 12-week challengers!

DAY 33…

February 16, 2018

Hellooooo!

My apologies for missing yesterday’s post.  Was feeling a little under the weather.

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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Cherish every second of it!