SCHEDULE CHANGE FOR THIS SATURDAY!
The calendar says Coconut Grove but we are relocating to FIU due to high chance of rain for this Saturday, May 27. Meet us in our favorite garage at FIU this Saturday at 7am!
SATURDAY, MAY 27 – FINAL MEASUREMENTS for our….
PLEASE SEE COACH LORRAINE to schedule your time to get your FINAL measurements & AFTER photos done on Saturday.
I’m sure you’ve heard this once or twice before ….. 😂
This great tip from your caring coaches will take you a long way, especially when gravity starts overpowering your muscles! But more importantly, you should adopt this position while exercising.
By sliding your shoulder blades down and back before an exercise — like you’re tucking them into your back pockets — can improve your results and protect from injury. It helps activate your lats (back muscles) for pulling exercises, work your pecs (chest muscles) more completely in pushing exercises, keeps your torso (upper body) up during a squat and can reduce painful impingement on your rotator cuff (shoulder muscles) during biceps curls.
THIS TIP IS GREAT FOR ANY & ALL EXERCISES, ESPECIALLY WHEN STRENGTHENING THE UPPER BODY!
New time you’re working out, try it. Tuck your shoulders down and back before initiating the exercise. Get used to this position as being the starting point and you’ll notice better form, better strength and decreased injury.
Let’s make this the best week ever!
REMINDERS:
Stay tuned for more info!
Join us this Saturday, May 20 at the beautiful Key Biscayne bridge at 7am for our weekend morning run!
Would love to see you ALL!!!!
We are down to the last 2 weeks of our 6-week journey!!! Time to tighten the reins!
There is no greater gift than the gift of health! Whatever you have planned for your mother this Sunday, May 14, start the day with a workout. She will feel good about herself and then thank you for it!
This Mother’s Day, we’re having our annual MOTHER-DAUGHTER workout! Bring your moms or daughters and come get sweaty with us! RSVP with Coach Lo!
IT’S WORKOUT #4 COMING YOUR WAY!
Due to our Mother’s Day workout at 9am, we will have one time slot for this Sunday’s workout #4. There will be one workout at 7am.
PLEASE SEND YOUR RSVP for the 7am class to WOFBmiami@gmail.com.
CONGRATULATIONS to MAY’s STUDENT OF THE MONTH!
Susana Izquierdo
“I am 29 years old
I am an Administrative assistant for Baptist Health Orthopedic Care.
I joined WOFB at the end of December 2022 and I found out about you through one of my best friends, Masiel Salas who also trains here.
I have absolutely zero sports and fitness background 😆 however since I joined WOFB I have opened my eyes to a whole new world I never thought I would enjoy!
My favorite type of workout is Leg Day!
My least favorite is running!
I have lost 19 lbs since I started and I can absolutely see a difference in the way my clothes fit, the way I look and feel. Physical and mental health are priceless!”
WOW, look at you!!!!! Congratulations on this achievement! You have definitely earned it.
Susana, has lost almost 20 lbs since starting WOFB 5 months ago. She is consistent and determined…and it shows!!!
Keep it up, you are an inspiration!!
APRIL SHOWERS….BRING MAY MUSCLES!
For the month of May, we are focusing on upper body strength. The key to reaching any goal is CONSISTENCY!!! Stick to the task at hand until you get it done!
What you will need: a timer, a pull up bar ($20-$40) or you can use monkey bars at the gym. You can get these in before or after your bootcamp workout.
WEEK 1: Starting this Sunday, May 7, we will begin we the TIMED HANG.
Aim for 30 sec x 3 sets; REST for a minute, then for 10 reps, try to do a pull up. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the timed hang!!!
WEEK 2: Starting May 15, we switch to NEGATIVES.
Jump up to the bar and try to hold yourself up there as long as you can. As you tire, slowly lower yourself. Do this 3 times but try to hold yourself at the top for as long as possible before you slowly descend. REST for a minute, then for 10 reps, try to do a pull up. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the negatives!!!
WEEK 3: Starting May 21, we switch to PULL UPS with the BAND.
Now we’re switching to pull ups using a band that will provide some assistance but not too much. You want to feel that you are putting in the work. After your 3rd set, REST for a minute, then for 10 reps, try to do a pull up without the band. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the pull ups with the band!!!
This Saturday, May 6th!!! Meet us in our favorite garage at 7am.
It’s everywhere and it’s slowly ruining our health. It’s time to take control!
Hello Bootcampers,
This Saturday, April 29, join us in scenic Coconut Grove for our weekly Saturday sweat! We will meet across from Greenstreet Cafe at the corner of Main Hwy & Commodore Plaza at 7am! Hope to see you all!
On Sunday, April 30, we will close out the month with EXTRA WORKOUT #2!
As per usual, please RSVP for either 7am or 8am by emailing WOFBmiami@gmail.com
Due to gas shortages, we are proposing CAR POOLING to Key Biscayne from the gym.
I can take 4 people with me and will be leaving the gym at 6:30am. If you would like to ride with me, please reply to this message.
Also, if you have gas and can take people in your car, please reply to this message and let me know as well.
Today is DAY 2 of our 6-WEEK “KICKKSTART YOUR BEACH BODY” TRANSFORMATION CHALLENGE.
Do you have all your tools in place for a successful journey? Remember, preparation is key – “FAIL TO PREPARE” almost always leads to “PREPARE TO FAIL”.
WHAT ARE THESE TOOLS?
-meal plan
-schedule of workouts
-LoseIt or MyFitnessPal app
-food scale
-food containers
-a positive attitude
-patience
This Sunday, April 23 is our 1st EXTRA WORKOUT. Please RSVP by replying to WOFBmiami@gmail.com if you plan on participating in the 7am or 8am class.
This Saturday, April 22, is EARTH DAY! Come help us give back to Mother Nature by collecting the nasty trash that pollutes our beautiful Key Biscayne. We will meet there for our SOLE SISTERS run Saturday morning at 7AM and then spend a few minutes cleaning up the beach.
Trash bags and gloves will be provided.
Today is DAY 1 of our 6-WEEK “KICKSTART YOUR BEACH BODY” TRANSFORMATION CHALLENGE.
Get your blank wall calendars printed and posted up, and let’s start crossing out each day we conquer. This challenge is short (40 days or so) so let’s keep the motivation and discipline high!
YOU GOT THIS!
Register ASAP with Coach Lorraine.
We are doing body fat measurement and “BEFORE” photos this weekend. It will be on a first come basis. Here are the available times:
Friday, April 14 – 9:30 AM – 12:00 PM
Friday, April 14 – 4:30 PM – 6:00 PM
Saturday, April 15 – 8:00 AM – 1:00 PM
SOLE SISTERS THIS SATURDAY, APRIL 15 at 7AM
See Coach Lorraine for more information.
DO IT UP – BRIDGERTON STYLE!
From one of our members who belongs to the CORAL GABLES WOMAN’S CLUB:
Good morning ladies, I would like to invite you all to a special Mother’s Day High Tea on Saturday 5/13 from 1pm-4pm. The theme will be based on the popular TV series Bridgerton.
All are invited, many men bring their moms, daughters or wife. Ladies come to celebrate themselves, even if they are pet mamas. All are welcome!
Tickets are $100 if purchased before 4/13 this includes food & champagne. After 4/13 tickets increase to $125 per person. For those interested, there are sponsorship opportunities available.
You may purchase tickets through me, Iris Segui, at IrisSegui@gmail.com or on Eventbrite https://www.eventbrite.com/e/590175680347
All proceeds support the club’s free dental clinic for kids that has ben in operation 80+ years!
Let me know of any questions. Hope to see many of you there 🫖🍰🥂🍾💜
This weekend, we embark on our 6-week challenge! It’s a short one so let’s chase that discipline, as our Student of the Month, Teresa says!
We have made a couple of changes to the SOLE SISTERS locations – this Saturday, we will be at FIU getting our stair workout on!
In honor of EARTH DAY, on APRIL 22, we are back at the Key Biscayne bridge, for an early morning run at 7AM followed by a BEACH CLEAN-UP of Hobie Beach at 8AM. Please come show your support for MOTHER EARTH and help us collect trash in and around the beach. Gloves and trash bags will be provided.
This is a good time to bring your friends and family members!
CONGRATULATIONS TERESA!!!
This woman is doing AMAZING things on her fitness journey!!! Since she graced us with her presence back in May of 2021, she has lost 117 lbs! That’s a whole person!!
I asked Teresa, if she could share some of her weight loss secrets with us…. Of course, it is no secret at all!
This is what she had to say:
1. Age: 47
2. Profession: Secretary
3. When did you first start training at WOFB and how did you find out about us?
I began training in May 2021. I’ve known about WOFB for quite a while but never got the courage to join. I’m glad I finally did.
4. Tell us about your sports & fitness background:
For years (on and off) I have joined gyms, done spinning classes, and even participated in a Half Marathon. During my pregnancies I would gain weight and then lose it afterwards. When I had my daughter in 2014, it took me a while to get motivated to lose the weight. In 2017, I finally did. However, I gained it all back when the pandemic started. 🤦♀️ This time I decided to join WOFB.
5. Favorite Exercise (or type of workout): Definitely leg day! 😁
6. Least Favorite Exercise: Pull-ups 😕
7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I have more energy and endurance than when I first started. Definitely feel stronger too. I have less knee pain. I’m making better food choices. Thank you WOFB Team and the ladies I’ve met for motivating me and each other!
And thank you for being such an inspiration to us all!!!!
This Saturday’s SOLE SISTERS meet will be moved to Key Biscayne due to an event taking place at Tropical Park this weekend.
MARCH MILES was a huge success!!! Our goal of 300 miles was achieved…. and then some!! Thank you to all those who participated. Hope to see more of you next year!
Our top 5 finishers deserve a mention:
COMING UP….. Stay tuned for more info in the following days.
April is around the corner, and so is our….
Rome wasn’t built in a day…. And neither were you!
Big results start with small, CONSISTENT changes.
Here are 5 swaps you can make that will impact your health significantly. I PROMISE, that if you are consistent, faithful & patient, you will SEE positive results!
THIS WEEK IS….
Can you handle 1-2 minutes a day???? That’s all we’re asking for! It’s not much at all!
Starting tonight, before you go to bed, you will hold the plank for the indicated time. You will increase your hold time every night by 10 seconds. If you don’t feel you are ready to progress, hold it for the same amount of the time as the previous day. You can struggle, you can drop your knees for a breather, you can scream…. BUT YOU CANNOT GIVE UP!
You will record each session and do 2 things:
READY, SET & GO!!!!!!!!!!!!!!!!!
In honor of the first Sunday of spring, let’s workout H.I.I.T style!
Email wofbmiami@gmail.com with your name to get your RSVP. Space is limited!!
It’s also the first day of spring! Which means….. summer is around the corner. Eeeek, time to really focus on those fitness goals!
Losing fat isn’t easy…I don’t have to tell you that. When I get overwhelmed with all the things on my plate, my husband always asks me, “How do you eat an elephant?” The answer is ONE BITE AT A TIME. This can be applied to any project or goal you are tackling, including weight loss! You can’t lose 10 lbs in a week, but you can start chipping away at those calories that will add up to 10 lbs. You can start with little changes that will result in big, habit-forming ways that will lead you to success.
So what if you could drop 100 calories or more per day by making a single change to your meal or snack? It is possible – you’ve just got to know where to swap. Check out the list below to find out easy swaps that will drop 100 calories from your daily intake.
BUT FIRST, let me say that if want to reduce body fat, start by cutting down the sugar in your diet. Sugar encourages fat storage by causing your insulin levels to rise. This includes your morning cafecito! A few weeks of cortadito sin azucar and you’ll wonder how you ever enjoyed such sweet coffee.
Ready? Get swapping!
#1: From 2 Slices of Bread to 1
No, you don’t have to give up bread altogether. If you want to quickly watch 100 calories slide off your meal, all you’ve got to do is toss the top piece of bread from your sandwich or the top bun from your burger. It may require a bit of balancing on your part, but it will instantly save you 100 calories and help that loaf of bread go twice as far.
#2: From Cream to Nonfat Milk
Have a hard time taking your coffee straight? You’re not alone. Not interested in giving up coffee altogether? Then you’re going to need to find a new option to the creamer-heavy concoction you make on a daily basis. The easiest solution is to swap out your creamer for milk. Lucky for you, this small swap pays off big, cutting 100 calories from your morning jolt.
#3: From Juice to the Real Thing
Orange juice is a staple of many folks’ breakfast routines. What if you tossed the juice and went for the real thing—a genuine, bona fide orange? You probably already guessed that this, too, would shave a lot of calories from your meal. At the same time, you’ll get more fiber to keep your day moving along well.
#4: From Shake to Milk
When the stress of life gets to you, few things help you forget about your troubles better than a chocolate milkshake. Unfortunately, that shake leaves you feeling bloated and for good reason. It’s jam packed with calories. Get the same chocolate comfort with a glass of chocolate milk instead of a shake and cut out at least 100 calories.
#5: From Bacon to…Bacon
What if there was a way to have your bacon and eat it, too—without quite as many calories? There is. Going for an ounce—yes, just one ounce—of maple turkey bacon instead of the pork version will shave more than 100 calories from your daily consumption. And it’s just as tasty!!
Here’s a great snack that’s sure to bring out the Irish strength in you!
Kiwi Green Smoothie
Throw all the ingredients in a blender and enjoy!
SOLE SISTERS
Tomorrow’s SOLE SISTERS is at the beautiful Key Biscayne bridge!!! Meet us there at 7am, in the parking lot at the foot of the bridge! See you there!
MEET US AT THE BLEACHERS at 7AM!
That’s right!!! This Saturday, March 11 at 7am, meet us in the parking lot next to the Tropical Park track to get our sweat on!
See you there!
TODAY WE CELEBRATE YOU!
SIR WILLIAM GOLDING SAID IT BEST:
Wednesday, March 8, is International Women’s Day – and here is one woman we should celebrate this month:
CONGRATULATIONS ANA!
1. Age: 25
2. Occupation: I do administration for a roofing company
3. When did you start WOFB and how did you hear about us?
I started training February 2021, a close friend that use to be a part of the Boot Camp recommended I try it out.
4. What is your sports/exercise background?
I was always an active kid trying every sport I could, but track was my favorite.
5. Favorite workout/exercise: I love HIIT workouts
6. Least favorite workout/exercise: Renegade rows are by far my least favorite!
7. What changes have you seen in yourself since starting WOFB?
I hit my weight target and have been able to stay consistent, also I feel stronger and way more energized, focused, and happy!
Thank you again for the opportunity!! It has been an awesome journey!!
AMAZING WORK ANA!!! We are so proud of you! You’ve lost almost 15 lbs, and your consistency & discipline are an example of a role model student. Soon to be a mother, and still training before the sun comes up, you show your dedication to lead a fit and healthy lifestyle. Keep up the great work!
This Saturday, March 4, 2023 @ 7 AM
What an exciting month ahead!!!
International Women’s Day (March 8th), first day of Spring (March 20th) and St. Patrick’s Day (March 17th) are all around the corner….but the best part of March, is our annual WOFB MARCH MILES!
This month, we have decided to set a goal of 300 miles for the team. Here is how you can join the fun & help us reach our goal:
WE GOT THIS!!!
COCONUT GROVE….HERE WE COME!!!
This Saturday’s SOLE SISTERS meet will be in the pretty neighborhood of Coconut Grove. We will meet at the usual corner, across from Greenstreet Cafe.
If you don’t want a sluggish start to your weekend, meet us there this Saturday, at 7am!
SATURDAY, FEB 11, 2023 @ 7 AM
KEY BISCAYNE BRIDGE
SUNDAY, FEB 12 @ 9AM
WAY TO GO CHRISTINE!!
1. Age: 37 🥴
2. Profession: general contractor, professional fighter
3. When did you first start training at WOFB and how did you find out about us?
I started training at WOFB in 2006. I remember that I started while Rima was on her honeymoon! My mother had found a flyer on her car one day when she was at FIU, and she signed us up for the 6-week option they offered at that time.
4. Tell us about your sports & fitness background:
I had not worked out or played sports prior to starting WOFB. I learned how to throw a punch when Rima trained me for her kickboxing classes! After that, I was hooked! I would sign up for the 6-week program again, and again- because I was too afraid to commit! 😂
The rest was history. Here I am 17 years later!
5. Favorite Exercise (or type of workout): kickboxing (duh!) and legs.
6. Least Favorite Exercise: burpees
7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Besides the positive changes in my body, I feel that fitness has helped me to release dopamine and balance my emotions in a positive way. When I’m stressed- I workout. When I’m an angry, I work out. When I’m frustrated or overwhelmed, WOFB is my favorite place to escape to! Also, the community and friendships that I have developed through WOFB are my favorite part about this entire journey!
AMAZING story! You are the role model for dedication, discipline and hard work…. You wear so many hats – mother, career woman, successful athlete, friend; you are proof that it’s all possible if you are determined, and willing to put in the time and effort. We are so proud of you & your accomplishments. Keep aiming for the stars!
February is American Heart Month, a time when all people can focus on their cardiovascular health.
Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
Just as exercise strengthens other muscles in your body, it helps your heart muscle become more efficient and better able to pump blood throughout your body. This means that the heart pushes out more blood with each beat, allowing it to beat slower and keep your blood pressure under control.
When you exercise regularly, your body’s tissue (including the heart) does a better job of pulling oxygen from your blood. This allows your heart to work better under stress and keeps you from getting winded during high-intensity activities.
Physical activity also allows better blood flow in the small blood vessels around your heart. Clogs in these arteries can lead to heart attacks. There’s also evidence that exercise helps your body make more branches and connections between these blood vessels, so there are other routes for your blood to travel if the usual path is blocked by narrow arteries or fatty deposits.
Exercise also increases your levels of HDL cholesterol, the “good” cholesterol that lowers heart disease risk by flushing the artery-clogging LDL or “bad” cholesterol out of your system.
Along with lowering your risk for heart disease, exercise:
-Keeps your weight down
-Improves your mood
-Lowers your risk for some types of cancer
-Improves your balance
-Reduces your risk of osteoporosis by increasing your bone mass
-Gives you more energy
-Helps you sleep better
For this month, we’re going to focus on cardio for heart health! This Wednesday, and every Wednesday from here on, we are running 2 miles. You will clock your time and save it. Every Wednesday, your goal is to beat that time!
…this Saturday, Feb 4, 2023 at 7am!!
Do you want to kick off your weekend feeling a million bucks?
If so, meet us at the Tropical Park track (in the adjacent parking lot), for an amazing, heart-pumping workout!
This Saturday, Jan 28, join us at 7am in the beautiful Coconut Grove neighborhood for our weekly run. Bring a friend or a family member – they’ll thank you for it!
Specific meeting spot is across from Greenstreet Cafe, 3468 Main Hwy, Miami, FL, 33133.
Just a reminder that next week is BRING A FRIEND week.
Here are some details:
From Monday, Jan 30 – Friday, Feb 3, 2023, you can bring ONE friend to any class you attend that week.
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 WOFB prize wheel. Check out the prizes!!!
This Saturday, Jan 21, meet us in our favorite garage for another awesome, heart-pounding, sweaty workout!! See you at 7am!
Miami Women-Only Fitness Bootcamp 