SCHEDULE CHANGE & so much more….

December 13, 2018 by

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SOLE SISTERS – Let’s meet up at the Key Biscayne bridge this Saturday, Dec 15.  We will meet at the start of the bridge, after the toll in the parking lot at 6:59am.

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If you’ve never run the bridge, DON’T MISS THIS RUN!

This is a favorite running spot.  It’s a GREAT workout and the scenery is breathtaking.  JOIN US!

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HOLIDAY SCHEDULE – Originally, we were having one 90-minute class on Wednesday, Dec 26th.  We are now open for our full, regular schedule that day.

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Monday, Dec 24 – 5:45AM & 9:15AM
Tuesday, Dec 25 – CLOSED

Monday, Dec 31 – 5:45AM & 9:15AM
Tuesday, Jan 1 – 9:15AM &  6:00PM

 

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BIGGEST LOSER CHALLENGE – Our 2018 “Biggest Loser” Challenge has come to an end.  Congratulations to all those who stayed the course and came in at the end of the 12 weeks to get their body fat and girth measurements.  This contest is never easy, especially since its timing coincides with the busiest & most festive time of the year.

It was a close call in both groups but we are proud to announce our 2 winners, one from each category, that came out on top:

GROUP #1 (below 32% body fat) WINNER: 

Cristina C.

 

 

 

Cristina lost 13.4 lbs and went from 21.78% to 18.11% for a total of 3.67% body fat lost. Great job!!!  An honorable mention in this category goes out to Marisa H. who was a very close second with a total loss of 3.55% body fat.


GROUP #2 (over 32% body fat) WINNER:

Marianne B.-R.

 

 

 

Marianne lost 19.6 lbs and went from 37.75% body fat to 28.38%!  WOW, almost 10% of her body fat gone!!!!  GREAT JOB!  An honorable mention in this category goes to Stephanie T. who lost 18.2 lbs.  That is no easy feat!!!   Great job to all the girls!

Last night, the winners were presented with their cash prize.  Each winner received a check for $700!  CONGRATS LADIES!!

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WHO’S UP FOR A H.I.I.T WORKOUT THIS SUNDAY, DECEMBER 16 AT 10:00AM to burn off all the calories you may (or may not, but probably may) be intaking this Saturday night at the WOFB Christmas Party & Potluck!!???

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This workout is a PARTNER WORKOUT – which means you have to show up with a partner (a fellow WOFB member).  The entry fee is a donation to our annual HOLIDAY DRIVE benefitting the Miami Rescue Mission.

ENTRY FEE PER PERSON:
10 CANS (check your expiry dates please!) OR 1 NEW, UNWRAPPED TOY (min. value of $10).

This workout is open to the first 20 people who RSVP!

OUR ANNUAL HOLIDAY TOY DRIVE IS IN EFFECT!

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CHRISTMAS SHOPPING @ WOFB!!!!!!!!!!

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Needless to mention, the holiday season is always a fun, but super busy and hectic time of year.  Some of us don’t have the luxury of shopping during off-peak hours to avoid the madness so I am here to help!!  I’ve partnered with 2 women’s clothing designers to bring the shopping to you!

Starting Monday, Dec 17 through Thursday, Dec 20, from 4:30 – 8:00 PM
AtinaCristina https://atinacristina.com (@atina_cristina) &
analili https://analili.com (@ana_lili)

will be showcasing their gorgeous women’s clothing at very affordable prices here at your gym!!!  (The prices will be made more affordable for us than what you see on the website.)  CHECK OUT THEIR WEBSITE gallery and/or INSTAGRAM pages for their designs.  If anything catches your eye, let me know!  Tag me or screenshot your favorites and email them me.  I will do my very best to have those items here next week for you to try!

HAVE A GREAT END OF WEEK!!

 

Today’s Wisdom…

December 11, 2018 by

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DECEMBER STAR!

December 8, 2018 by

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What a way to close out the year!!!

Congrats Cristine!  We couldn’t be more proud to give you the title of

STUDENT OF THE MONTH

for December.  You’ve been working hard, and consistently – and it shows!  You’re an inspiration to those around you and you know how to bring out the best in your workout partners!  Keep it up!

What’s even more amazing, is to see how far Cristine has come…

In 1995, at the tender age of 3, Cristine suffered a stroke when the surgeon who was operating to remove a tumor near her optic nerve cut a major artery to her brain.  After the operation, Cristine could not speak or walk, and lost all movement on her right side.  At the age of 11, she was still dragging her right foot when walking and could not move her right hand.  Fast forward to 15 years later –  Cristine is training alongside the best of them!  She’s running 5K races, lifting weights and tackling all kinds of physical challenges we throw her way.   She never says, “I can’t”.  She loves to prove everyone wrong and continuously works to be a better athlete.  Cristine, we are so honored to have you as part of the WOFB family.

1. Age: 26

2. Profession:  Data entry

3. When did you first start training at WOFB and how did you find out about us?
Some time in June Kristy Ruiz talked very highly of your program.

4. Tell us about your sports & fitness background:
I love to go for runs, I’ve been training since I was 19.

5. Favorite Exercise (or type of workout):
Upper body and legs – I love the challenge!

6. Least Favorite Exercise: None!

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
My legs and arms look more defined.

Hate to burst your bubble…

December 6, 2018 by

but dark chocolate is NOT good for you.

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Every once in a while, a study surfaces promoting the health benefits of a particular food, such as in 2014 – a study showed that consuming dark chocolate improved memory in older people and decreased their risk of stroke and heart attacks.  Of course, the press was all over this.

However, what they didn’t bother to mention was that to get the purported health benefits, a person would need to consume 7 chocolate bars on a daily basis.  More so, they failed to report that the study was funded by none other than Mars, a candy conglomerate with a vested interest in promoting chocolate sales.

It’s true that cocoa beans are full of beneficial antioxidants.  And if you’ve ever consumed pure cocoa, you know that these beans are extremely bitter due to a class of antioxidants called phenols.  However, the processing of cocoa beans into chocolate bars removes much of the antioxidants, and adds sugars and saturated fats. The end result is CANDY, not health food.

There is some good news…  If you’re serious about getting the heart health benefits, and want that chocolate, reach for at least 70 percent cacao or higher, which is fairly bitter without the added fat and sugar.

As for glitzy headlines in the media, try to ignore them as well – they will only confuse and irritate you. The secret to healthy eating is simple – a wide variety of unprocessed foods, fresh fruits and vegetables, and just a bit of sugary salty fatty snacks.

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This Saturday, Dec 8, we are meeting at FIU for another great sweat session!

Meet us in our favorite parking garage at 6:59am, if you’re serious about getting fit while having fun!

DECEMBER 2018

December 5, 2018 by

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Biggest Loser & Food Myth #1

December 5, 2018 by

And here we are, 4 days into the last month of 2018.  How time flies!!

For those still in the BIGGEST LOSER CHALLENGE, please sign up for the final measurements and “after” photos with Coach Lorraine.  They will be taking place this coming weekend, Friday, Dec 7 (PM), Sat, Dec 8 & Sun, Dec 9 (AM).  Winners will be announced on Monday, Dec 10!

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There are many food myths out there, but the one myth that seems to fool everybody nowadays is that….

ORGANIC FOOD IS AUTOMATICALLY HEALTHY.

The word “organic” comes with a big health halo around it, like everything with the label is automatically good for you. The truth is that organic snacks are still snacks. Eating them in excess isn’t suddenly OK because they meet the requirements for an organic label. Organic chocolate syrup is still chocolate syrup, full of sugar and fat.  Organic cookies, crackers, chips, and candies have the same amount of sugar, fat, and empty calories as non-organic versions. When it comes to produce, dairy or meat/poultry choosing organic versions may be a good way to cut back on chemical exposure from pesticides and preservatives, however eating a non-organic apple is still healthier than eating a bag of organic potato chips. =)

CHOOSE WISELY!

Stay tuned for the December 2018 Calendar of Events….

 

 

SOLE SISTERS

November 29, 2018 by

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FIU!  FIU!!  FIU!!!

Ladies, join us for an intense sweat session on Saturday, Dec 1st.  Don’t miss this heart-pumping, leg strengthening, booty sculpting, endurance training workout!!!

Meet us at our favorite spot at 6:59am.  You won’t regret it!

If you need more info on where to meet, comment below and we’ll send you instructions.

Last one!

November 28, 2018 by

That’s right ladies.  If you’re part of our BIGGEST LOSER challenge, this Sunday, Dec 2, is the last of the extra workouts.  PLEASE RSVP here for either 7am or 8am.  Next weekend Dec 8 & 9, are the FINAL MEASUREMENTS!

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WHO WILL TAKE HOME THE CASH PRIZE??

Plus, there’s still time to make a difference!  Let’s finish strong!!

 

 

 

BE THANKFUL….ALWAYS!

November 21, 2018 by

For most of us, this is the toughest time of year to stay on track with our fitness goals.  But that doesn’t mean that it’s impossible!  If you are serious about making the rest of 2018 count towards your goals, here are some realistic & helpful tips:

1. STICK TO CLEAR ALCOHOL & RED WINE (…If you’re going to drink.)
Try to keep the sugar to a minimum when it comes to liquid calories and stick to clear alcohols such as vodka and tonics with lime, for example.  Having a glass or two of wine with your meal won’t kill you, just try to stay away from the heavy beers, sodas and juices that add up quickly in calories!  WATER IS BEST!

2.  AVOID THE DRESSINGS AND HEAVY SAUCES.
Avoid the thick, creamy dressings that come with any of the sides or the salads!  If you MUST have the gravy, use very little of it.  You’d be surprised how little you need to be satisfied.
For salad dressings, I find that olive oil, lime & a little salt are the best!

3. KNOW WHEN TO WALK AWAY! 
A simple way to ease the suffering and recovery from a big holiday feast is knowing when you have had enough. Be aware of what you are eating and how much. If you are sitting at the table with family and friends, stop and analyze your hunger.  Are you really that hungry???  More so, appreciate the time at the table for what it is – a social gathering.  Enjoy your guests, make conversation, redirect your focus to the people – not the food.   The biggest mistake we make around the holidays is that we STUFF ourselves because we can.  That food isn’t going anywhere, there will be leftovers!
I also like to think of the aftermath….  I never feel good after stuffing myself!

4. WORKOUT BEFORE DINNER.  
You can always get some kind of workout in before you indulge in the holiday feast with the family!

Tomorrow 7 AM, we’ll be running either 5K or 10K for the annual Turkey Trot at Tropical Park.
Reminder that we’re meeting at or around the start line at 6:45 AM.  For those who had requested I pick up their packets, I have dropped them off at FFA.

Then there’s the CRAZY TURKEY workout at 10 AM.  All Thursday students are welcome to join this fun workout!

And if you can’t make either of the above, walk or jog around your neighborhood, or workout in your home (see workout below).  Do SOMETHING right before you have your big meal. That way, at least your body will be using some of that energy for recovery!

Here’s something you can do today at home to burn off some calories:

a- Put your shoes on and get outside for a warm up run.  Bring your phone or a stop watch, set it for 5 minutes and just go!

THEN:
b- 10 burpees, 20 pushups, 30 jump squats
c- hold plank x 1 minute
d- wall sit x 1 minute

REPEAT b-, c-, & d- for 5 rounds.  Enjoy a nice Thanksgiving meal!

ENJOY THIS PRECIOUS TIME WITH YOUR LOVED ONES AND BE GRATEFUL!

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FINAL UPDATED SCHEDULE

November 20, 2018 by

Ladies,

We’ve modified the schedule to include the 5:45 AM class Friday, Nov 23.  Also, the SOLE SISTERS running location will be at the Hammocks Trail at 7 AM, on Saturday, Nov 24.

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ARE YOU DOING THE TURKEY TROT this Thursday, Nov 22?

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If so, I am picking up the race packets tomorrow.  Let me know if you would like yours to be picked up.  You will have to send me a picture of your Driver’s License.