Miami Women-Only Fitness Bootcamp

TEST:
Stand in a natural position and have a friend take a picture of your side profile.  Look at where your chin is. If your chin is up slightly and aligns with your chest, then that’s a good sign. If your chin favors forward and juts out past your chest followed by your head, this is a sign that you might have rounded shoulders.  EEK!

If you think of all the time you spend doing work on the computer, driving, scrolling through your phone, and even lifting babies, it’s no wonder that the chances of developing “mom posture” are high!

All of these activities (and more!) contribute to the rounding forward of your shoulders, creating tight muscles that cause a telltale “hunch.”

The hunched postures you continually adopt throughout the day, disrupt the normal balance of muscular activity in your shoulders.

In rounded shoulders, there is an imbalance of tension between the muscles that pull the shoulder blades forwards and the muscles that pull the shoulder blades backwards (and the ones pulling forward are winning the battle!)

This imbalance can further contribute to neck and shoulder injuries, pain and disability.

What we need to do:
Stretch some muscles, strengthen some muscles and do as your Coach Lorraine says, “SHOULDERS BACK, CHEST UP!”

Tight and/or Overactive muscles:

These muscles are PULLING the shoulder blades into the forward position.
(We need to Stretch/Release these muscles!)

• Pec major/minor
• Subclavius
• Latissimus dorsi
• Upper trapezius
• Serratus anterior

Weak and/or Inhibited muscles:

The following muscles ARE NOT PULLING the shoulder blades backwards into a neutral position.  (We need to strengthen these muscles!)

• Mid/lower trapezius
• Rhomboids

And lastly, (and most importantly), we need to increase our awareness of this horrible posture and avoid it as much as possible!

Here is one of my favorite pectoral stretches that you can do at home:

This weekend may still be chilly, 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, this Saturday, Jan 25th.

As usual, this run never disappoints – the breathtaking views and the steepness of the run make for an amazing start to your weekend!  JOIN US!

If you’re like me, then stretching is probably the last thing on your list of priorities.  We know stretching has a lot of benefits, etc., but we’ve never committed to it long enough to truly see a difference.  Going forward, let’s change our habits and incorporate stretching into our daily routines.  I say WE because I am writing this to myself as well!

I am now living proof of the consequences of years of neglecting my flexibility.  Like most things that come easy when you’re young, they’re taken for granted.

Aside from our regular exercise routine, it is likely that we aren’t doing things that are beneficial for our bodies, physically.  The average American spends 13 hours a day sitting while working miscellaneous tasks (and probably slouched in front of the computer), in addition to the eight or so hours that they sleep each night.   Wow!

One important consequence of reduced flexibility that I’d like to touch on, is muscle imbalance which in turn, leads to reduced mobility and pain.  Over time, our muscles adapt to the positions they are in most. (How likely are you the woman on the left?)  For example, if we spend most of our time in front of the computer, our neck muscles will adapt to that forward head position you see above.

Forward head posture increases the workload for many of the muscles attached to the cervical spine (neck), which has the job of holding up our head. Over time, forward head posture can lead to muscle imbalances as the body tries to adapt and find efficient ways to hold the head up for straight-ahead vision. Some muscles become elongated and weakened, whereas other muscles become shorter and tighter.

Here are my 3 favorite exercises/stretches to help realign the head and help prevent that unwanted forward head posture:
https://www.spine-health.com/video/3-easy-neck-exercises-neck-pain-video

During the day, we simply don’t put our bodies in enough unique positions to truly loosen up and warm up our muscles. This type of neglect can cause problems during specific forms of exercise, or simply just make it harder to complete everyday tasks such as bending down to pick up things or reaching for things in hard to reach spots.  (We will touch on another unsightly posture tomorrow.  Here’s a hint: “Shoulders back, chest out!”

Luckily, years of neglect can be mostly washed away by adopting a stretching routine into your daily schedule. It doesn’t even need to take all day, either. Proper stretching can be achieved by just doing it for ten minutes a day.  That is such a short time period that it can be done in the morning before work, during a work break, or even right before you go to bed.

Happy stretching!!!!

Caught your attention!

This Saturday, Jan 18, let’s meet at our favorite parking garage and fatigue those legs!  We have another amazing session waiting for us at the FIU stairs, at 6:59am.  We will meet at FIU!

If you’ve never tried this workout, you’re missing out!!!  It’s a good challenge, that will leave you breathless.

Coach Lorraine is a guest trainer at the first-ever Fitness Fantasy Football!  

(click on photos to enlarge)

On Saturday, February 1, 2020, professional athletes and fitness enthusiasts from around the country will gather for the first-ever Fitness Fantasy Football (FFF) Experience at the new Basecamp venue in Miami, FL.  The FFF Experience is a one-day exclusive NFL-style workout and health and wellness expo that gives the public a unique glimpse of what it’s like to train like professional athletes.

Participants will have the opportunity to work out under the skillful eye of NFL Super Bowl Champions pro wakeboarder and Minnesota Vikings TV Personality Alexa Score, and several other top fitness experts. The FFF experience has confirmed that fitness influencers Ramses Principe @mia_fitness, Janik Brisbane @bris_fit, and Lorraine Haddad @wofb, City of North Miami Wellness Coordinator Janina Acosta and University of Miami Dr. Ajaya Williams will be in attendance.  Check out the website below:

https://fitnessfootballfantasy.splashthat.com

Super Bowl Week: Fitness Fantasy Football Experience

Saturday, 02/01/2020 – 10:00 am – 01:00 pm

Basecamp Miami
298 NorthEast 61st Street,
Miami, Florida 33137

COST: FREE

Bring your friends, you’re all invited!!!  Come workout with the best!

This Sunday, Jan 19, 2020, in honor of Coach Lorraine’s 45th birthday, we are hosting a special GLUTES & ABS workout!  Come join us at 9:30 AM for a 60-minute glutes and abs burn, inspired by your Coach!  BRING A FRIEND TOO!  (1 friend per member)

Space is limited so we are honoring the first 30 people!

First 30 people (including friend) to email me at RimaAvellan@gmail.com will get a spot.

CONGRATULATIONS STACY !!!!

Look who’s turning heads – Stacy is the 1st STUDENT OF THE MONTH for 2020!

1. Age: 28

2. Profession: Attorney

3. When did you first start training at WOFB and how did you find out about us?
I originally started training at WOFB in 2013 when I was in law school, but I stopped training when I started working as an attorney (big mistake). I returned to WOFB in February 2019 and I could not be happier to have returned!! I have known about Freestyle Fighting Academy and WOFB since I was a kid. I used to train in the kids martial arts class way back when.

4. Tell us about your sports & fitness background:
I participated in many sports growing up, including dance, cheerleading, soccer, swimming, and cross country.

5. Favorite Exercise: Deadlifts.

6. Least Favorite Exercise: Burpees.

7. What sort of changes have you seen in your body, health, and overall fitness since starting WOFB?
I have seen a drastic change in my body. I have lost a lot of fat and developed many muscles I never had. Training at WOFB has also really helped me manage work stress.

Stacy recently lost 6.6% body fat during our 2019 BIGGEST LOSER challenge.  Her consistency and effort are exemplary, as demonstrated by her improved performance.  Hard work pays off!  Keep up the great work Stacy, you have much to be proud of!

Kicking off the year the only way we know how…  with high intensity and drive!!  First SOLE SISTERS workout of the year will be at FIU, tomorrow Saturday, Jan 4.  We will meet there at 7 AM sharp, in our favorite garage!  If you are setting the bar higher for yourself in 2020, then be there tomorrow!  I promise, you won’t regret it!

Wishing you a wonderful year!  May it be filled with enriching experiences, continued good health, true love and real, unconditional happiness!

Don’t forget to pick up your copy of the WOFB 2020 FITNESS CALENDAR if you don’t already have one.

Let’s meet at the gym TOMORROW, Saturday, Dec 7 at 6:50PM to then make our way to FIU with a warm up run before our killer stair workout!  Please be there on time as we will be leaving at exactly 7 AM.  If you’ve never done this workout, COME TRY IT.  Improve your cardiovascular & muscular endurance, as well as your lower body strength with this challenging but fun workout!

LAST EXTRA WORKOUT this Sunday, Dec 8.  RSVP via email to wofbmiami@gmail.com and let us know if you want to attend at 7am or 8am.  Sign in sheet will be available to register for the FINAL WEIGH INS/MEASUREMENTS taking place next Sunday, Dec 15.

CONGRATULATIONS Ms. VALDES!!!

1. Age: 26 years old

2. Occupation: Neonatal ICU Registered Nurse

3. When did you  first start training at WOFB and how did you hear about us?
I started training at WOFB a year and a half ago, my former coworker Ana Mirabal referred me to WOFB.

4. Tell us about your sports & fitness background:
I’ve never been into sports or fitness and I’ve joined a couple of gyms in the past but have never been able to be as consistent as I have now in WOFB.

5. Favorite Exercise (or type of workout):
Deadlifts or any hamstring exercise

6. Least Favorite Exercise:
Running

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? 
Ever since I’ve joined WOFB I’ve lost 25 pounds, feel stronger, more energetic and excited to be leading on a healthy and happy lifestyle.

We couldn’t be happier to give you the title STUDENT OF THE MONTH for December.  Way to end the year strong (and literally!)!!  You’re an example to all those around you that hard work, dedication and discipline DO pay off!   KEEP IT UP!!