Archive for October, 2008

Bootcamp Was Representing In Saturday’s Run!

October 20, 2008

We had a great turnout this past Saturday at the Race for the Cure! There were about 30 of us there… and we all looked fabulous in our new t-shirts! It was a beautiful day, and rumors had it that there were over 15,000 people participating at this year’s race.

We’d like to extend a special thanks to everyone who joined us in this event. Also, congratulations to Zinnia, Lili, Agnes and Terry for making it out to Bootcamp that same day! It takes a lot of dedication and effort! We will see you next month at the Turkey Trot 5k!


October 18, 2008


This is not the official post-run thread with all the results and photos….Chrisine will get that up on Monday. 

I just wanted to take a few minutes to write to you all and send out my biggest, heartfelt congrats!  I had so much fun today.  It was so nice to feel like a part of a cause that hits so close to home.   Furthermore, it was just as nice to feel part of such a wonderful group of women I call my bootcamp warriors.   Thank you girls.  I love you!

Here are some interesting stats & facts I found on breast cancer:

-Aside from skin cancer, breast cancer is the most common form of cancer in women.
-Breast cancer is the number one cause of cancer death in Hispanic women.
-It is the second most common cause of cancer death in white, black, Asian/Pacific Islander, and American Indian/Alaska Native women.
-34% of Bahamian women diagnosed with breast cancer are 44 or younger. This compares to 12% of American women under 44.
-The average age of women with breast cancer in the Bahamas is 42 while the average age in the United States is 62.
-2% of breast-cancer cases occur in women under 35, but 1 in 5 are diagnosed in women between the ages of 35 and 49.

Second Running Group Practice Was A Success!

October 14, 2008

Our running group met up for practice # 2 this past Saturday at Tropical Park, and it was a great workout! The ladies who participated were timed on their performance for the 1 & 1.5 mile run around the track. We had a handful of girls who beat their own time from last week by 1-2 minutes! We also ran up and down the bleachers and performed running drills in order to better our endurance and strengthen our legs! Great job ladies! Its a huge accomplishment to get up early on a Saturday morning and do something good for your mind and body! We’re gonna be pumped and ready for this Saturday’s race!

Our Saturday Bootcamp Class Will Be Changed from 10am To 12pm on October 18th

October 14, 2008

Due to the 5k Race for the Cure this Saturday, October 18th, we will be moving the Bootcamp class from 10am to 12 pm, to ensure that all the ladies who are taking part in the event will be back in time to participate in class. So, no excuses to miss out on your Saturday morning kickboxing! 🙂

Who Wants To Join Us In Supporting Lorraine At FAME?

October 14, 2008

We have news about the tickets to Lorraine’s show! Rima was able to get us a group discount for the event on October 31st, where Lorraine will be performing. Normally, the tickets cost $35, but we are getting a 15% discount- leaving it at a special price of $30 for us. They are also reserving an entire section for us at the venue, so we need to know who is planning to attend. We will be collecting money for the tickets all of this week, so please bring it in asap if you know that you will be attending!

Lorraine has been working very hard for this. Let’s go out and show our support!

Some Tips On What To Eat For The Race

October 14, 2008

How much water should I drink?

One of the most important factors that can impact your performance on race day is whether you are properly hydrated or not. Losing just 1% of your body weight in fluid can decrease your performance by up to 10%. For this reason, you just need to follow a few simple steps in order to ensure that your body reserves are at full capacity on race day!

Be sure to drink at least 8-10 glasses of water on a daily basis. Increase this amount the day before the race. Drink 2-3 cups of water 2 hours before the race and 1/2 to 2 cups of water 15 minutes before the race. If you feel the need to drink water during the race, there is usually a water station about half way through the course. Drink only a small sip, since over consuming can cause cramping.

A good way to check if you are adequately hydrated is to check your urine. If you are urinating frequently, and it is a light to clear color, then you are probably drinking enough. If you notice that you do not urinate often or that it is a dark color, you may want to increase your consumption of water.

What Should I eat prior to the race?

Your last large meal should be finished at least 12 hours before your scheduled start. For this Saturday’s race, since we are scheduled to start at 8:30 am, you should be finished with eating your dinner by 8:30 pm on Friday night, in order to ensure that everything is fully digested for the race.

As a general rule, you want to avoid complex foods that are hard to digest, such as those that are high in fat, high in fiber or other high processed meals. Eating complex carbohydrates on the night before the race will help you to be energized on the next morning. Don’t overdo the carbs, though! A serving includes a small baked potato or 1/2 a cup of pasta or rice.

On the morning of the race, you can chose to either have a small liquid or solid meal that is easy to digest. Eat foods that your body is used to. Do not try to experiment at this time. Also, avoid eating sugary foods before the race, as it can cause glucose levels to spike and then drop rapidly, leaving you with low levels before the race. You should be done eating your breakfast or snack at least 2 hours before your start time. After that, continue to drink water and keep hydrated.

Some examples of what to eat on the morning of the race:

half of a whole wheat bagel with low fat yogurt or banana

a serving of oatmeal with fruit

or, if you’d prefer to eat something lighter, you can drink some unsweetened fruit juice

What should I eat after the race?

After the race, you want to drink plenty of water and eat something as soon as you can. Your body replenishes its glycogen (carbohydrate) stores fastest if you eat food within two hours of exercise. So, again, you want to have some complex carbs or fruit. A glass of low-fat milk is also a great recovery drink. Usually, at racing events, drinks and snacks will be provided for you at the finish line. Replenishing the electrolytes lost during exercise is also important, but can usually be accomplished with a balanced diet.

Ladies, eating healthy, balanced meals, especially before a big race is very important, but please keep in mind that we are still trying to stick to our goals and burn calories! So, on that note, try to monitor what you eat, and make healthy choices as to what you put into your body!

Also, if this is your first 5k race, remember to pace yourselves and take it easy. Your goal should be to finish the 3.12 miles and still feel good afterwards! You do not need to run the entire distance of the race if you feel that it is too challenging. Combine running with speed walking in order to reach that finish line!

If you have any questions or concerns about the upcoming event, please feel free to contact us or reply to this post!

Stay tuned for more information about where we will meet on Saturday morning, and for changes in the schedule for Saturday’s bootcamp class.

Good Luck!!


October 8, 2008

Hey girls,

So do we go with black writing on white shirts, or white writing on black shirts???

Need Your Replies ASAP: Shirts For The Breast Cancer Race…

October 1, 2008

We need to order the t-shirts for the 5k by the end of this week!

The shirt will have BOOTCAMP in the front, like our regular shirts, with a ribbon. On the back, we want to print:

“…because we care for our pair!”

We need to have the t-shirt size of all the girls who plan to participate. Remember, we are putting in the order this Friday!

Thanks, and I will see you at the run meet this Saturday! Tropical Park track at 8am!

How To Choose The Best Running Shoes For YOU!

October 1, 2008

Since we have our running group started up, and we will be participating in a lot of races these upcoming months… I felt it appropriate to give you some advice on how to choose the correct running shoe for your feet.

What is the best running shoe?
Because each runner is unique in how much they train, and what their running style is, there is no “perfect” running shoe. The best running shoe for you depends entirely on the shape of your foot, your bio-mechanics and on the amount of running you do. Running shoes are designed to protect your feet from the road, provided traction on different surfaces, cushion the landing shock and support your feet.

Buy shoes designed for running:
Running shoes are designed to handle the shock of 2.5 times your body weight that is created by the impact each time your foot strikes the ground. When you’re running, you want to have excellent cushioning in both the heel and forefoot to handle this impact. If you plan on running three times a week or more, move up to a real running shoe.

Why buy a real running shoe?
Running shoes provide the best protection for your feet, legs and body from the repeated stress of thousands of foot landings per mile. Each time you take a stride and land, your foot has to absorb two to three times your body weight. This repeated impact is different from other sports. Running shoes have built-in features that enable you to run day after day more comfortably and with less chance of over-use injury.

Here are some of the advantages of running shoes:

  • Superior Cushioning
  • Flexibility in the right places
  • Stability or Motion control
  • Traction on road or trails
  • Tortional stability – stiff where needed
  • Night-time reflectivity
  • Breathability

Even before you step inside a store, you need to know what type of foot you have.

For the best fit and the most comfortable running, match your foot type to the shape and components of your running shoes.

Feet can easily be divided into three categories; low, high and neutral arches

Low: Stand up and put weight evenly on both feet. Look at your arches. Does your arch almost touch the floor? Does your foot or ankle roll in? People with low arches tend to have stability issues like over pronation.

High: The high-arched foot usually has the opposite problem. Can you almost fit a golf ball under your arch (don’t try it!)? That means your foot rolls to the outside or “supinates”.


Neutral: Lucky you, you’re somewhere in the middle. The neutral foot is the easiest to fit and assuming you have no other structural issues you can run efficiently and comfortably with a lot of shoe designs.


So, now that you have more or less determined what kind of foot structure you have, there are a couple of places that I know of, where a specialist will actually look at your feet and the way in which they move. They can then help you by recommending the correct type of sneaker for you. Here is their info:

Runners High

11209 S Dixie Hwy, Miami, FL 33156, (305) 255-1500


5724 Sunset Drive, Miami, FL 33143, (305) 667-9322

Briend A Friend To Bootcamp This Friday!

October 1, 2008

This Friday, October 3rd, you are welcome to bring a friend to bootcamp, so that they too can take part in one of our exciting and upbeat workouts! They can attend either the 6am, 9:30am or 6:15pm class. Just make sure that you ask them to come in at least 15 minutes early, so that they can sign a waiver. If you do not attend classes on Friday, its okay! Just tell them to come in and tell us your name!

So, ladies, take this opportunity to share your bootcamp experience with your friends and family. Since I know you’re always talking about the great workouts we do…they’re probably wondering what the fuss is all about, anyway!