SOLE SISTERS

August 7, 2020 by

SOLEsisters

 

TOMORROW WE MEET AT THE BEAUTIFUL KEY BISCAYNE BRIDGE AT 7AM!

COMMENT BELOW IF YOU NEED DIRECTIONS!

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Food for thought!

August 6, 2020 by

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AUGUST SPOTLIGHT!

August 5, 2020 by
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1. Age: 42

2. Profession: Pharmacist

3. When did you first start training at WOFB and how did you find out about us?

I started in 2014 after having my first baby in 2013. I gained a lot of weight during my pregnancy and I wasn’t feeling good about myself. Physically and mentally. So I was on IG one day and came across Coach Lorraine’s page and I was in awe of her beauty, muscles, and strength. I told myself one day I was gonna be a beast like her.

4. Tell us about your sports & fitness background:

I played tennis in high school but I didn’t like any type of sports or any type of exercise after that. I hated the gym. It was monotonous and boring. That’s why I love bootcamp. I love group settings and being surrounded by people who are exercising and are motivating each other.

5. Favorite Exercise (or type of workout):

I love HIIT workouts combined with strength training. I love squats.

6. Least Favorite Exercise:

My least favorite are pull-ups since they’re still hard for me after all these years.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?

I feel better physically and mentally. I used to eat fast food all the time! Now I hardly do. I try to eat food that fuels my body for my workouts and growth for my muscles. I’ve lost body fat, (I used to be in the high 30’s when I started), I’m stronger physically and have more energy and endurance. I have a love for fitness like I’ve never had in my life and being a part of WOFB has been one of the best things that has happened to me and it has changed my life completely. Now I can’t live without exercise! Thank you to all the wonderful Coaches whom I love and admire so much!

CONGRATS MS. NIKKI!
Results come with hard work, and hard work is what you’ve been putting forth!
We see you… You have taken your focus, dedication and fitness to another level, and it shows!  Congratulations on clinching STUDENT OF THE MONTH for August 2020!  KEEP IT UP!!!

BE AWESOME!

August 3, 2020 by

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AUGUST… PLEASE BE NICE!!!!

August 1, 2020 by

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100% DIET + 100% EXERCISE = 100% RESULTS

July 29, 2020 by

“Success is 20% Gym and 80% Diet”…

I’m sure you’ve heard this statement before.

It makes sense, right?   Diet is the hard part, and exercise, well… that’s a no-brainer.  BUT IS IT?

While your eating habits are of the UTMOST importance in realizing your fitness goals, we can’t ignore the importance of a sound, regular exercise program, that includes both resistance and endurance training, and its contributions to good health.

The irony we are facing today, in this current pandemic, is that obesity, diabetes and asthma are major risk factors for severe illness from COVID-19 – all conditions that can be made better with a consistent exercise regimen.

DIET combined with EXERCISE is better than either behavior alone, and drastically increases health benefits, including a reduction in risk of coronary heart disease, diabetes, osteoporosis and obesity.  More so, increased muscle mass leads to long term weight maintenance, improved metabolism and efficient use of dietary protein.

THAT’S MY RANT FOR TODAY!

MORAL OF THE STORY –

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 (That will never get old!)

 

 

PLAN YOUR WEEK!

July 27, 2020 by

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Quarantine-15… WE CAN BEAT IT!

July 23, 2020 by

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Let’s face it… being stuck at home more than usual has not been easy for anyone, mentally nor physically.  COVID-19 has disrupted life in a major way and has created the perfect storm for weight gain, especially for those who already struggle with their weight.

If there is one positive aspect that has emerged from this pandemic is the awareness that good health can help you fight disease!  One reason to keep your weight from getting too far out of control is that obesity is associated with serious complications in people with COVID-19 – it’s a serious risk factor.

SO LET’S GET SERIOUS!

The ONLY way to maintain your weight AND make sure your body is getting the nutrients it needs to function optimally, is through healthy eating habits.

What’s recently worked for me, is the OUT OF SIGHT, OUT OF MIND mentality….
If you don’t see it, you can’t eat it!

So here’s a helpful tip:

Let’s call the not-so-healthy foods, RED light foods…
RED light foods easily lead you to become out of control in your portions.  They’re the ones you tend to overeat – the foods you typically “know” you shouldn’t be snacking on, but lack the willpower to stay away from.

Let’s call the good foods GREEN light foods…
GREEN light foods are the lean proteins (animal or plant), healthy fats, complex carbs, fruits, and vegetables. The foods you typically “know” you should eat more of.

Your environment is in your control.  Set it up so it helps you win!

✅Take an honest assessment of what you have in the kitchen taking note of  your RED light foods.  If you don’t live alone, have a talk with your family about what is in the kitchen. Rome wasn’t built in a day, so it is okay to start with one or two changes.

✅Temporarily remove RED light foods from your house. Plain and simple, leave them at Publix!  If you don’t have it, you can’t eat it. Stock up on more GREEN light foods. You will eat what is in your environment. SUCCESS!

✅Make the GREEN light foods easy to access and eat. Wash and prep as much as you can so when hunger strikes you don’t have to fuss with it–just eat it.

👍Simple rule of thumb: The easier your GREEN light foods are to access and eat, the more likely you are going to eat them. NOT EASY: Whole red bell pepper, unwashed, back corner of the counter in a bag waiting to rot. EASY: Washed, sliced, eye-level of the fridge (next to the hummus), ready to eat!  SET YOURSELF UP TO WIN!!

SOLE SISTERS

July 22, 2020 by

It’s looking like rain all week, according to the forecast, but hopefully we can get a few dry hours to run together this Saturday, July 25.  Let’s get our sweat on at the Miccosukee Golf Course close to Miller and 137th.  We will meet in the parking lot of the West Kendale Lakes Park at 7am – 6400 Kendale Lakes Drive, across from the Golf Course Club.  Please be on time as the parking lot fills up quick!

SOLEsisters

HAVE A GREAT WEEK!

July 20, 2020 by

We are not living in the best of circumstances, but we are still fortunate! 

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