Miami Women-Only Fitness Bootcamp

LADIES!!

Important skill to survive any fitness challenge & reach your goal….PREPARE FOR THE “PUSHERS”!

There will always be people who try to persuade you to go off your diet “just this once.”  You know it all so well, “Oh come on, just a little bite; it won’t hurt your diet”.  That’s not really a problem until “this once” becomes time and time again.  If every time you see someone you go off the rails at their suggestion, it may mean you need to distance yourself or have a serious talk with them about your weight loss efforts. YOU NEED TO PUT YOUR FOOT DOWN!

Peer pressure doesn’t end when you get older, unfortunately; it’s part of life and is ever-present if your friends and family correlate happiness with food.  Plan non-food activities with loved ones (bowling, the movies, walks) and work hard to resist temptation when you’re in an environment where food is part of the festivities.

……and keep this thought in mind….MISERY LOVES COMPANY (and nobody wants to be miserable!).

 
STAY STRONG!!

Hi Ladies!

Can you believe it’s almost the end of May??   Time doesn’t stop for anyone, so be as productive as possible!!

Remember to always wake up to your list of “things to do” for that day and conquer!  Accomplishment brings a great sense of happiness & satisfaction!

YOUR BOOTCAMP CREW!

Hey Ladies!!

Well, the long weekend is now behind us!  Time to refocus and get back on track!
For some, the path to the goal has never been clearer!!  Keep up the good work….you know who you are!

CALENDAR CHALLENGERS…..
WEEK 5 IS IN EFFECT for all the calendar challengers!!!  Keep in mind the next set of pictures is the weekend of the next calendar workouts, Sat & Sun, June 9 & 10.  I will be taking pics immediately after each workout.  Don’t worry, stink doesn’t come through in photos!  LOL!  After seeing the pics, we will be modifying some of the meal plans accordingly.

TIP OF THE DAY….
The best ab exercise is walking. . . . Walking away from the kitchen!

YOUR BOOTCAMP CREW!!!

Thank you to those who have served this country & to those who continue to risk their lives for our freedom.

Your loyalty, honor & selflessness will never be forgotten.

Hey Vixens!!

Hope your weekend has been super fantastic so far!

Tomorrow is Memorial Day; we will have 2 bootcamp classes.  We will group the 2 morning classes into one at 9:30am and do the same for the evening classes at 6:10pm.  This is for students who normally attend the Monday sessions.

Monday, May 28, 2012 (2 classes only):

9:30 AM – Bootcamp

6 PM – Bootcamp

THOU SHALL FIND A DISTRACTION WHEN COLD PIZZA OR LEFT-OVER
BIRTHDAY CAKE IS LEFT UNATTENDED!

Before:
Age: 26
Height: 5’4″
Weight: 167 lbs

After:
Age: 26
Height: 5’4″
Weight: 117 lbs
Body Fat: 15%

Your Bootcamp Crew!

Awesome job to all those who made it out this morning!!!  I had a blast!

For tomorrow’s workout, we will meet at 8am ONLY since there were not enough takers for the 7am.

ALSO, for those who planned to attend today’s session but didn’t come and didn’t notify us prior, PLEASE DON’T SHOW UP TOMORROW since it won’t be fair to those attending who really wanted your Saturday spot!!!

Happy Saturday and see some of you tomorrow!!

Good morning ladies!!!

YAY, it’s almost the end of another great week….into the weekend we go!

For the calendar challengers, it’s the end of week 4…
WEEK 5 here we come!!
The mid-point is right around the corner, so keep that motivation going strong and hard!  What do you have to look forward to?  ….the next set of pictures – Saturday, June 9 & Sunday, June 10 after the workouts.

Weekends are a great time to wind down from a busy week and recharge for what lies ahead.  Likewise, we may get “too comfortable” being out of the routine we have trained ourselves to follow during the week, so don’t let yourself fall behind.  The best way to avoid this is to continue planning out your meals.  If you have a “cheat meal”, plan that also.  Planning helps avoid situations of temptation!!

PLEASE MARK YOUR CALENDARS FOR OUR BEACH WORKOUT & BBQ!
Saturday, July 28 @ 10am, Crandon Park

YOUR BOOTCAMP GANG!

THE REAL DEAL!

I came across this article that pretty much tells it like it is. It might be a rude awakening for some or a reaffirmation of their daily struggle for others. READ IT and share your thoughts below. I will post mine shortly after.

http://jasonferruggia.com/the-main-ingredient/

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MEMORIAL DAY MONDAY!

We had previously announced that we were closing on Monday, but after some brainstorming, we will have 2 classes ONLY that day, one at 9:30am and one at 6:10pm.

YOUR BOOTCAMP CREW

Hey ladies!

This is where all the “tip of the day…” emails will be posted from this point forward.  For now anyway!

SOLE SISTERS…
There is speed work this Thursday.  Stay tuned!  If you want to be a part of our running group, hit us up on Facebook https://www.facebook.com/pages/SOLE-Sisters/187327887982235 and come to the next meet!

CALENDAR CHALLENGERS…
Post here & now, below, with your full name and indicate which workout (only one) you would like to attend from the following:

Saturday, May 26
7am     8am

Sunday, May 27
7am     8am

MEMORIAL DAY…
We will be closed on Monday.
There will be no formal bootcamp classes, HOWEVER, there is a homework assignment!!

Your homework for Memorial Day Monday will be to:
1.  do the workout I will post here on Sunday night entitled HERO (in honor of our fallen soldiers and those who continue to fight for our freedom), and
2.  post your time on here.

The gym will be open for your use if needed, but this workout can be done at home.  You will need a stopwatch or some form of accurate timekeeping, running shoes and a comfortable workout space.  Once you’ve completed the workout, post your full name and the time it took you to get through the workout from start to finish!

Have fun and stay focused!  Check back here Sunday after 6pm!!!

YOUR BOOTCAMP CREW!

Ladies!!

Week 3 down – 9 weeks to go!  KEEP UP THE HARD WORK!!  You will absolutely not regret it!  Yes, you will experience slip ups (hopefully very rarely), but you will put them behind you and keep heading toward your goal!

Keep in mind, that although you are eating right, if you are not following the meal plan fairly closely, you will not achieve the desired results in 12 weeks.  A little sugar here, a little bite there….OK you may lose weight but it will take a lot more than 12 weeks if you keep allowing it to be ‘easy’.  IT’S NOT EASY!

MOTIVATIONAL EXERCISE OF THE WEEK:

Find a woman’s body that you like, and that you can realistically achieve in the next 9 weeks.  Paste your face on her body and pin it up on your refrigerator.  Now ask yourself, WHY THE HELL CAN’T YOU LOOK LIKE HER????  YES YOU CAN!  YOU HAVE THE RECIPE, NOW FOLLOW IT.

YOUR BOOTCAMP CREW!
www.WomenOnlyBootcamp.com