Miami Women-Only Fitness Bootcamp

Hey ladies!!

Hang in there…. the weekend is almost here!

CALENDAR CHALLENGERS…
Weekend warriors, please be on time!  We have an action-packed workout!  This weekend’s workout was inspired by FAT!  Yes, fat!

How do you burn the most fat in one workout?  You couple strength training with cardio – an aerobic and anaerobic workout combined.  This will give you the cardio endurance training you need, along with the increase in strength you’re striving for.

YOUR BOOTCAMP TEAM!

Hey ladies!!!

CALENDAR CHALLENGERS…
Another week down, 4 weeks to go!  STAY STRONG!  Remind yourself that you want to go out with a bang!!  No regrets!    
What a great weekend behind us!  We had 4 awesome workouts….let’s follow up with anoher 4 kick butt workouts this weekend!  Email me your preferences below.

SOLE SISTERS…
Shirt order has been put in!  
There is a meet tomorrow at the Tropical Park track, weather permitting, at 7pm.  

TIP OF THE DAY…. 

YOUR BOOTCAMP TEAM! 

Hey ladies!!

It’s almost the end of another week…

Do you sometimes feel like Newtons’s First Law of Motion…. objects in motion tend to stay in motion, and objects at rest tend to stay at rest unless an outside force acts upon them?

How do you get the motivation to keep moving, to finish strong when you feel so burned out from it all?

FEAR NOT, we all get an initial high of energy when we start out on something new – whether it’s tackling those New Year’s resolutions, deciding to stick to your bootcamp workouts & meal plan, or launching a new business idea.  There is plenty of energy in the initial thinking stages or even in the first few actions towards its achievement, but what happens when your energy and enthusiasm start to sag?

There’s an old saying that goes, ‘If you want something done, ask a busy man.’  Someone who is already busily in motion, finds it easier to tackle a new job than someone who is static and doing nothing.  This means that once you do get yourself going, it will take less effort to keep yourself going than it will to get yourself going from a standing start.  When you are motivated, you need to keep giving yourself little pushes, little reminders to keep it up, to keep on going.

So to get motivated just get into motion and don’t stop!  Do something!  Anything!  Go for a run around the block.  Do 5 push ups at every commercial break during the Heat game.  Cook your meals for the next day before you go to bed.  Put VISUAL reminders on your bathroom mirror of what you can and WILL look like when all is said and done.  Do something everyday that takes you a baby step towards your target, and then take another baby step, and another, and you’ll find that you get faster and start taking bigger steps. Stir yourself, get yourself revved up with emotion, excitement, enthusiasm, determination and act! act! act!  That is the key to self motivation: get going.

ALWAYS REMEMBER, SELF MOTIVATION IS AN ESSENTIAL SKILL TO GETTING THINGS DONE, MOVING AHEAD IN LIFE AND CONSEQUENTLY BEING HAPPIER!!!!  …AND PRACTICE MAKES PERFECT!

YOUR BOOTCAMP CREW!

Hey ladies!!!

It’s been a while….hope you’re still as motivated as ever!

CALENDAR CHALLENGE….
1.  We’ve reviewed your photos and some of you look amazing!  KEEP IT UP!  We are trying to reach out to everyone on an individual basis but if you haven’t heard form us by the end of the week, keep doing what you’re doing.  You will either have to cut out your cheat meal, decrease your carb intake or eat more!!

2.  The weekend is almost here and I’m more excited than ever to put together another kick butt workout.  Let me know which workout session you want to attend from the 4 time slots – Sat 7am or Sat 8am / Sun 7am or Sun 8am

SOLE SISTERS…
I am going to order some more shirts tomorrow.  If you haven’t already emailed me, let me know ASAP if you need a t-shirt or tank top and indicate your size.

TIP OF THE DAY…
The idea came to me today as I got sharp pains in my side from running.  I’m sure I’m not the only one to ever experience this so I figured I would enlighten you…

So what is this “stitch” that occurs in your rib cage, usually on the right side, during sustained cardiovascular exercise?

Some researchers believe that these twinges are caused by stretching of the ligaments that extend from the diaphragm to the internal organs, particularly the liver (which is on the right side).  The jarring motion of running while breathing in and out tends to stretch these ligaments.  It is believed this repeated stretching leads to spasms in the diaphragm and this spasm causes your pain.

If you don’t know, the diaphragm is a sheet of muscle that extends across the bottom of the ribcage.  It acts to separate the heart, lungs and ribs from the stomach, intestines and liver.  More importantly, it helps us breathe…as you inhale, the diaphragm contracts, moving downward, to allow the thoracic cavity to increase and draw more air into the lungs.

Can you prevent a Side Stitch?

To prevent a side stitch, take even, deep breaths while running.  Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax.  When this happens the diaphragm becomes stressed and a spasm or “stitch” is more likely.  This is why they happen more often when runners are trying to get back into shape after a layoff.

Ten other tips to alleviate or avoid the pain of a side stitch include:

1. Improve your cardiovascular fitness.

2. Warm up properly before you run.

3. Strengthen your core muscles (lower back, abdominal and oblique muscles).

4. Avoid too much, too soon, too fast syndrome.

5. Avoid eating one to two hours before a workout. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments.

6. Stretching may relieve and even prevent a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release and relax, and then stretch the other side.

7. Slow down your pace until pain lessens, or walk it out.

8. Breathe deeper to stretch the diaphragm when you feel a cramp coming on. Then, breathe slowly out of your mouth with pursed lips; this tends to relax the diaphragm.

GOOD AFTERNOON GALS!!
 

SOLE SISTERS…
There is a run this Sunday, June 17th at the scenic Miami Beach at 7am.  We will meet at 5th and Ocean – there is plenty of parking at that time.  PLEASE BE ON TIME – it’s Father’s Day and it’s getting really hot sooner in the day.
If you need a SOLE SISTERS t-shirt or tank top, please reply here and let me know what size and style.  I will be putting an order in by early next week so get yours!

CALENDAR CHALLENGERS…
Keep in mind we have workouts 2 weekends in a row, starting next weekend, June 23 & 24, as well as the following weekend, June 30 & July 1st.  We are currently reviewing the photos!

WANT TO JOIN ME IN MY FIRST HALF-MARATHON???
That’s right, it’s time to check off one more thing from my “bucket list”!  There’s a big group of bootcampers doing it so it will be fun!  I need a head count for shirts!!  Check out this link for more info:
http://halloweenhalfmarathon.com/ 

EVEN BETTER, check out this link for your training guide from this point on:  http://www.halfmarathons.net/training_tips_schedule_20_weeks.html
There’s a running plan for a 12-week, 16-week or 20-week schedule.

ENJOY,
YOUR BOOTCAMP CREW!

HI LADIES!!!

What a great weekend behind us!  Let’s keep the momentum going with an even better week!!

CALENDAR CHALLENGERS….
Six weeks behind us, 6 more weeks of clean eating, exercise and feeling awesome to go!!!  As one of the bootcampers mentioned to me last week, the real challenge is doing all this after the 12 weeks are up!  SO TRUE!  Think about it, that is what a lifestyle change is all about!!  You don’t have to be crazy strict, but if you can achieve clean eating 5 days out of 7 and get a regular weekly exercise routine going, you’re on top!

1.  Once we have taken all the mid-way pics (after tonight), we will be reviewing the photos and altering the meal plans as needed.  Some of you may have to slow down on the carb intake while others may have to increase the amount you’re eating overall!!  We will keep you posted via email.

2.  The next set of workouts will be 2 weekends in a row, June 23 & 24, as well as the following weekend, June 30 & July 1st.  This way we can get our 6th workout in the weekend before the final photo shoot, on July 14 & 15.

SOLE SISTERS….
For the newcomers, we have our very own running group called SOLE SISTERS.  We meet once weekly and run!  This group is for runners of all fitness levels.  We have short runs, long runs, speed work, beach runs, etc…  It’s a great opportunity to get an extra workout in during the week, as well as to improve your running game!

The next running meet is tomorrow, Tuesday, June 13 @ 7pm, at Tropical Park.  We will meet by the hill.

TIP OF THE DAY…
So you love to run but you want to go faster!!  How?  Here are some tips on improving your running speed:

1.  Resisted running.  This one is a no-brainer…  the faster you can run with what feels like a lead weight in your pants, the faster you will run without it.

2.  Interval training.  Sprint, walk, sprint, walk… for example, 100m sprint, 1 min walking, repeat.

3.  Strengthening your legs.  The stronger your legs are, the faster you can move them.  The best exercises for running legs are explosive ones, such as box jumps, power cleans, squats, etc.

HAPPY TRAINING AND HAVE A GREAT DAY!!

Your Bootcamp Crew!

Hey ladies!!

Please remember to bring your 2-piece outfits tomorrow as we are taking our mid-way photos after each workout!

Check to make sure you see your name on the list for the workouts and don’t be late!!  =)

STAY POSITIVE!!

Always focus on what you want.
Do not focus on what you don’t want!

Teach yourself to catch those negative thoughts, turn them around, and then focus on the positive thoughts.

Example: Instead of thinking I hate the way I look, think I want to look firm and toned, and then focus on that.

Consider this – the things we think about most tend to become our reality.
For that reason alone, keep it positive!

On that note, have a superb weekend!

YOUR BOOTCAMP CREW!

We always talk about fitness for the body….let’s take a moment and work on getting our minds fit.  My brother-in-law posted this earlier and it had me thinking… we should all strive to be better people everyday, not only physically, but mentally and spiritually as well.  Happy Thursday everyone!

LADIES!!

Hope you all had a good, restful & temptation-free weekend.

CALENDAR CHALLENGERS….
There will be 4 workouts this weekend, Saturday and Sunday, 7am & 8am on BOTH days.  When you  sign up at the bottom of this post, leave your full name, day and time of your chosen workout.

Preference will be given to:
1.  those who said they were attending the workout last weekend and showed up
2.  those who didn’t attend the workout, but gave us prior notice

PHOTOS for the mid-point of the challenge will be taken after each workout so bring your 2-piece outfits, preferably the same one as you wore for the first set of photos.  PLEASE NOTE, we will not be emailing any photos.

TIP OF THE DAY…
“Happiness can be defined, in part at least, as the fruit of the desire and ability to sacrifice what we want now for what we want eventually.”

~ Stephen R. Covey~

YOUR BOOTCAMP CREW!
www.WomenOnlyBootcamp.com

Hey ladies!!

Wow, end of another month!  Can’t believe how fast time flies!!!  Every second counts.

WHAT DO YOU USE AS MOTIVATION??

So you have a goal in mind… how do you stay focused?  What keeps you going day after day to stay on track?  Please share at the bottom of the page!

A good tool to stay on the right track is to use POSITIVE MENTAL IMAGERY!

Each and every night as you go to bed, spend time imagining what it would be like to be the fit and healthy person you are striving to be.  How would your life be?  How would you feel?
It will be more attainable if you can imagine yourself reaching your goals.

YOUR BOOTCAMP CREW!