HAPPY MONDAY!
November 18, 2019FRIENDS AND TURKEYS!
November 16, 2019Hello ladies!
Mother Nature is giving us a chilly start to the weekend. I must admit, it’s a nice change. Makes the fall season feel more authentic!
Next week is BRING A FRIEND week.
Here are some details:
From Monday, Nov 18 – Friday, Nov 22, you can bring ONE friend to any or every class you attend in that time period. That ONE friend can be the same person or it can be a different friend each class, as long as they’ve never been a member of WOFB before.
Make sure to show up 15 minutes before class to give them time to fill out a waiver.
Now here’s even more incentive than just showing off your favorite workout gym and amazing coaches…
Every friend that signs up for WOFB (or FFA), earns you a FREE SPIN of our NEW WOFB prize wheel. Check out the prizes!!!
THERE’S EVEN MORE!!!!!
As a THANK YOU for sharing your love of our gym, the first person to have 5 REFERRALS sign up for any one of our programs (MMA or bootcamp), before the end of the year, December 31st, 2019, automatically gets an EXTRA $500 CASH on top of their previously earned prizes from the wheel.
Our Annual TURKEY TROT is BACK!
Every year, we start off Thanksgiving Thursday with a grateful run, a 5K or 10K at Tropical Park. This year is no different. We already have a team registered -> WOFB. JOIN US! You have to register as an individual first, and then find your team by entering WOFB.
CHECK IT OUT –> https://www.turkeytrotmiami.com
After the race, it’s off to breakfast to refuel and then back to WOFB for more calorie-burning fun with our CRAZY TURKEY workout at 10AM. You don’t want to miss this one!!! (We’re doing our part in getting you ready to enjoy Thanksgiving dinner!)
QUIT SODA….NOW!
November 14, 2019If there’s one thing that can easily sabotage your weight loss efforts, it’s liquid calories.
Some people don’t include beverages in their daily calorie count, assuming it’s insignificant. Well, think again!
1. The amount of SUGAR in sodas is wreaking your insides.
Take a teaspoon of sugar and dump it on your kitchen table. Do this 10 times! What do you have besides a sticky mess? …the amount of sugar found in one 12-ounce can of soda.
1 tsp of sugar = 16 calories x 10 = 160 calories
A sugary habit is the doorway to poor nutrition, weight gain, type 2 diabetes, and other health complications.
Diet sodas are not any better for you. Don’t fool yourself into thinking you’ve been “good” by drinking diet sodas. The artificial sweeteners in these drinks have been proven to stimulate your appetite, increase sugar cravings, and promote fat storage and weight gain. When you eat something sweet—even when it has no calories—your brain is tricked into wanting more calories because your body is not getting enough energy to be satisfied. This is why a lot of people never reach their full health potential or weight loss goals, because they are constantly being pushed around by these chemical artificial sweeteners that trick the brain and body.
2. Soft drinks are laced with GMOs.
If you try to avoid GMOs, beware that the main ingredients in soft drinks are almost always made from GMO crops. Besides the sugar itself, additives derived from GMOs such as citric acid, erythorbic acid, fructose, aspartame, and sodium citrate are within many of these drinks. This is why Coca-Cola has opted to use a QR code vs. a real GMO label on their packaging – to continue to try to hide the fact that their drinks are FULL of GMOs.
3. Sodas acidify your body and destroy tooth enamel.
The ingredient phosphoric acid in sodas is known to dramatically acidify your body and erodes your teeth. Dr. Jameth Sheridan, Doctor of Holistic Medicine (D.H.M.), states that it takes 36 glasses of water to re-alkaline your body after drinking just one diet soda. 36 glasses!
4. The preservatives in soda create carcinogenic benzene.
Potassium benzoate and sodium benzoate are other soda preservatives that when combined with either ascorbic acid (vitamin C) or erythorbic acid produce benzene, a known carcinogen. This toxic combo is found in some sodas.
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SOLE SISTERS
This weekend is gearing up to be a chilly one so dress warm!! Our SOLE SISTERS meet is at the beautiful Key Biscayne bridge. Meet us in the parking lot immediately before the start of the incline at 6:59am. As usual, this run never disappoints – the breathtaking views and the steepness of the run make for an amazing start to your Saturday!
HAPPY VETERAN’S DAY!
November 11, 2019
I love this photo. It is so powerful.
Caught up in our busy lives and surrounded by social media, we sometimes forget the existing heroes who fought for our freedom years ago – the Veterans.
We see the greys in their hair and wrinkles in their skin, but not the years of experience through battles fought with great valiancy.
Today, let us remember the honor, pride, and freedom they brought to our country by paying respect to their great sacrifices.
This day is for you – all of you men and women who fought with your hearts and souls, so we can be at peace today. Thank you for your selfless and brave sacrifice!
You are the real heroes!
STAR OF THE MONTH!
November 6, 2019
CONGRATULATIONS ANGELICA!
1. Age: 27
2. Profession: Scribe
3. When did you first start training at WOFB and how did you find out about us?
June 2018. Some of my coworkers were coming already and loved it so I joined in.
4. Tell us about your sports & fitness background:
I did ballet when I was little and quit when they told me to stop eating so much ice cream. Needless to say not much of a sports/fitness background prior to joining WOFB but the gym has such a nice community atmosphere and everyone is so helpful and motivates you to really be a better version of yourself. It’s enjoyable to come in and put in the work every time, even when I have to be dragged in cause I’m tired from work.
5. Favorite Exercise (or type of workout): I love arm day ❤️ the sledgehammer is my all time favorite though.
6. Least Favorite Exercise: Pistol squats. And then burpees, but 1st is definitely pistol squats.
7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I’ve seen such a boost in my overall confidence. My clothes fit nicer. Also, WOFB has helped me manage my anxiety a lot better since starting and committing to coming 3-4 times a week.
Angelica, we are so very proud of you. Your performance in class , as well as the most recent progress in your weight loss journey have proven once again that dedication and hard work are key! Keep it up!!
HALLOWEEN COSTUME WINNERS!
November 4, 2019CHECK OUT THIS YEAR’S AWESOME COSTUMES…
WHICH ONE IS YOUR FAVORITE?
HELLO NOVEMBER!
November 1, 2019
SOLE SISTERS
November 1, 2019
SOLE SISTERS!
Calling all sisters to meet at FFA tomorrow at 6:55am. Group pic, one last bathroom stop and then a warm-up run to our favorite Saturday leg burner – FIU stairs and ramps! See you soon!
HAPPY HALLOWEEN!
October 31, 2019
HAVE A GREAT NIGHT & BE SAFE!
Don’t eat the candy!
DON’T!
Just don’t!!!!!!!!!!!!!!!!!!!!!!!
DON’T do it!
What a great weekend!
October 29, 2019Ladies,
It was a busy weekend, full of activities. Birthdays, Halloween parties, baby showers, ….when it rains, it pours, as the saying goes. That’s why there’s never an ideal time to start eating right – that perfect Monday doesn’t exist. There will always be a party, or a celebration of some sort. What has to change is your relationship with food.
With that being said, this holiday season has to be the toughest. Party after party, we are constantly surrounded by calories. With Halloween in sight, I want to warn you of the adverse effects of sugar. STAY AWAY FROM IT!
This past weekend, some of our bootcampers (& their mates) braved the MUD FACTOR out in Amelia Earhart Park. CONGRATS guys!!
Tomorrow, come train wearing your BEST HALLOWEEN COSTUME! It’s our
Get creative… get fun… get scary!!! We will be judging costumes all day from each class, and announcing a winner on Halloween day, Oct 31st. Prizes will be awarded to top 2 best costumes!
YOU’VE MADE IT THIS FAR – LET’S KEEP GOING!
This weekend, Saturday, Nov 2 (DAY 41) & Sunday, Nov 3 (DAY 42), is our HALFWAY POINT in the BIGGEST LOSER CHALLENGE. We will be doing measurements and weighing in. I will leave a sign up sheet with Coach Lorraine.
I will also be emailing a new meal plan template next week.
HAPPY BIRTHDAY COACH ABRAHAM!
Yesterday, our wonderful Coach celebrated another year!
NEW SLOGAN contest is over. Results will be posted soon.
