Miami Women-Only Fitness Bootcamp

For those inquiring about upcoming races & next SOLE SISTERS run….

1.  Publix Tropical 5K
Saturday, January 28, 2012
Race Start: 7:30 AM
www.tropical5k.com

2.  ING Half & Full Marathon
Sunday, January 29, 2012
http://www.ingmiamimarathon.com/Top_Nav/Half_Marathon/Half_Marathon_Info.htm

3.  SOLE SISTERS
Sunday, January 29, 2012
location TBD

DECEMBER 2011

Regular classes resume Monday, January 2, 2012

1.  Lingerie
2.  Jewelry
3.  Clothes
4.  Purse
5.  Victoria’s Secret comfy PJs
6.  Workout clothes
7.  Brita water bottle
8.  Some kitchen utensils
9.  Anything from Sports Authority
10.  Coffee maker
11.  Wristlet wallet
12.  Swatch watch with timer

Hey girls!!

It’s Monday!!!  Let’s make this SHORT week as productive and enjoyable as possible.

1.  Thank you to those who are contributing to our FOOD & TOY DRIVE!  Many less fortunate families will benefit because of your kindness & generosity this Thanksgiving season.  Keep the canned goods and toys coming!

2.  Awesome workout this past Saturday ladies!!  Our next BOOTCAMP OLYMPICS workout will take place Saturday, Dec 3 at 8 AM.   Don’t forget to register w/Coach Lorraine if you haven’t done so already.

3.  Our annual BOOTCAMP CHRISTMAS PARTY is quickly approaching.  Mark your calendars – Friday, Dec 9 @ 7PM.  It will be a pot luck dinner and a Chinese gift exchange.  Will post more details this weekend.

4.  TURKEY TROT 5K/10K this Thursday, Nov 24 @ 7:30 AM at Tropical Park.  It’s a great way to start your Thanksgiving Day!  If you are interested, please let me know by emailing me at info@ffagyms.com.

5.  Next run w/SOLE SISTERS is next Tuesday, Nov 29.  More details re: time and location to come.

6.  Our HOLIDAY HOURS for this week are posted below.  Please make sure you are aware of them.

7.  tip of the day….

4 NUTRITIOUS SMOOTHIE RECIPES
(http://www.military.com/military-fitness/nutrition/5-nutritious-smoothie-recipes)

A.  Low-Calorie Cooler

1/2 cup unsweetened almond milk
1 cup fresh spinach
1 kiwi, sliced
1/2 banana (preferably frozen), sliced

Good for You

Your body doesn’t need a ton of nutrients to recover from an easy run.  That’s why this smoothie uses almond milk–it has nearly half the calories of low-fat milk.  Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles.  Kiwis are high in vitamin C, which increases iron absorption.  Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens.

This smoothie contains 128 calories, 28 g carbs, 6 g fiber, 2 g protein, and 2 g fat.

B.  Crunchy Coffee Fix

4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder

Good for You

Not only does coffee taste great in smoothies, but it can speed your recovery, too.  A 2008 study in the Journal of Applied Physiology found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. (COOL!)  Natural cocoa powder–not Dutch-processed or alkalinized–provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories.  Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart-healthy fats that help keep you full.

This smoothie contains 252 calories, 35 g carbs, 6 g fiber, 10 g protein, and 11 g fat.

C.  Savory Surprise

6 ounces carrot juice
1/4 avocado
1 tablespoon fresh lemon juice
2 ounces water
1 tablespoon freshly grated ginger
Pinch of cayenne pepper

Good for You

The carrot juice in this savory smoothie is rich in vitamin A, which helps regulate the immune system.  Fresh ginger adds a sweet, peppery flavor that, according to a 2010 study in The Journal of Pain, can reduce postexercise muscle pain.  Avocado adds a silky texture and heart-healthy monounsaturated fats.  Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories.

This smoothie contains 161 calories, 23 g carbs, 5 g fiber, 3 g protein, and 8 g fat.

D.  Breakfast to Go

1 cup fat-free milk
1/2 cup frozen blueberries
1/2 cup plain fat-free Greek yogurt
1/4 cup uncooked old-fashioned oats
1 tablespoon ground flaxseed

Good for You

Greek yogurt and milk provide lots of protein to repair your muscles after long runs.  Plus, a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk post-workout can help you gain muscle and lose fat.  Oats are fiber-rich and digest slowly, providing long-lasting energy.  Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise.  Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol.

This smoothie contains 290 calories, 41 g carbs, 6 g fiber, 22 g protein, and 5 g fat.

YOUR BOOTCAMP TEAM!!

Thursday, Nov 24 – CLOSED

Friday, Nov 25 – 2 classes only, 9:30 AM & 6:10 PM

Saturday, Nov 26 – regularly scheduled 10 AM class

SCAVENGER HUNT participants – workout #2 will take place this Saturday, September 10, 2011 at 7 AM.  Don’t be late and bring your water!!  Will be another killer!  =))

SOLE SISTERS – your next run is this Sunday, September 11, 2011 @ 7 AM at Miami Beach; same meeting place as usual at 5th & Ocean Dr.  Again, please don’t be late and there is ample parking along the street.  You especially don’t want to miss this run if you are training for the Hallowe’en half marathon.
www.WomenOnlyBootcamp.com

Hey ladies,

NEW FACILITY!!
We finally got a reply from the landlord about our new location upstairs….2 more weeks!!  YAY!!!

SOLE SISTERS…
Girls, your next run is this Sunday @ 7AM at the bridge again!!  Fun, fun!  Love that Key Biscayne bridge….what better than to increase your leg strength and your cardio by running uphill!  Very rewarding afterwards.  The parking is free and is immediately before the bridge at the meeting point!

LABOR DAY!
We will be closed for regular bootcamp classes this Monday, but if you registered for the Scavenger Hunt, there will be a workout that day at 8 AM.  Bring your ‘A’ game!!!!!  If you don’t already have a team name, hurry up and get creative!!

YOUR BOOTCAMP CREW!

This is the last week before you can register for the Scavenger Hunt taking place in October.  It’s going to be a fun time so register your team now!!  The first workout for this challenge will be Labor Day, Monday, Sept 5, 2011 @ 8am.  Bring your runners, some water and lots of energy!!

We will be closed for regular classes that day but the school will be open for those who want to come in and train on their own.

“Here’s what I tell anybody and this is what I believe. The greatest gift we have is the gift of life. We understand that. That comes from our Creator. We’re given a body. Now you may not like it, but you can maximize that body the best it can be maximized. “
-Mike Ditka 

is the WOFB Scavenger Hunt!!!  It will be the first of its kind.

This is going to be tons o’ FUN!!!  I will post the details in the office with a sign-in sheet for those who want to register.
Email is not cooperating!