Archive for August, 2012

August 30, 2012 – Upcoming races & some cool interval treadmill workouts!

August 30, 2012

Hey ladies!!

Again, if you’re thinking to tackle some 5K races this year, here are some upcoming races in September in Miami…  I will post October’s in a few days.  We have a team registered for the Color Run in October, so stay tuned!!

1.  SATURDAY, SEPTEMBER 9 @ 9:00am – 13th Annual Race Judicata 5K Run/Walk
Why?  To benefit Empowered Youth, a local Miami charity that helps at-risk youth in the community develop essential life skills by building character and confidence

2.  SATURDAY, SEPTEMBER 15 @ 7:30am – UPS 5K Benefiting United Way of Miami
Why?  To help the United Way of Miami-Dade

3.  SATURDAY, SEPTEMBER 29 @ 7:30am – Hyundai Hope on Wheels 2nd Annual Miami Children’s Hospital 5K presented by TotalBank�s-hospital-5k-presented-by-totalbank-2012
Why?  To benefit the Miami Children’s Hospital

4.  SATURDAY, SEPTEMBER 29 @ 7:30am – Hyundai Hope On Wheels MCH5K Run 5 Hope – Miami—miami-2012
Why?   To help children battling cancer.

5.  SATURDAY, SEPTEMBER 29 @ 7:30am – Amelia Park 5k-10k- Half Marathon Trail Run–half-marathon-trail-run-sept29th-2012

6.  SUNDAY, SEPTEMBER 30 @ 7:30am – Oleta River Sate Park

7.  SUNDAY, SEPTEMBER 30 @ 7:00am – FIU Biscayne Bay Campus



1.  Treadmill Workout #1 – Long Duration Interval Training

Work = 4 minutes @ 85% (this percentage is subjective and different for everyone)
Recovery = 2 minutes @ 65%

Repeat 4 times for a total of 24 minutes.

2.  Treadmill Workout #2 – High Intensity Interval Training

Work = 1 minute @ 95%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 20 minutes

3.  Treadmill Workout #3 – Super High Intensity Interval Training

Work = 30 seconds @ 100%
Recovery = 1 minute @ 65%

Repeat 10 times for a total of 15 minutes.

*KEEP IN MIND, if you don’t run, you can vary your inclination.
For example, keep the walking speed at 3.0 mph and your incline can vary between 1 and 5.


August 29, 2012 – RUNNING DOES A BODY GOOD!!

August 29, 2012


Now that “running season” is approaching, the debate was presented to me…”WHICH IS BETTER, TO RUN OUTSIDE OR ON A TREADMILL?”

I will share my view.

First off, running is great, no matter the surface!  It recruits a large amount of muscle and burns tons of calories.  It is the best form of cardiovascular fitness training to burn fat. Think about it…how often do you see an overweight runner?

If the weather outside is rainy, chilly or even too hot, it’s obvious that the treadmill has its advantages.
Other advantages are:

  • It’s a more controlled environment, therefore it can be easier to monitor progress and measure change.
  • It’s more effective for incline running than running hills outdoors simply because you NEVER have to run downhill.
  • You can “interval train”, which is a powerful method of maximizing your peak cardiovascular fitness and burning fat.  High intensity interval training or HIIT,  enables you to run at a higher intensity for a longer period of time since bouts of high intensity are interspersed with bouts of lower intensity.

Now all that being said, most runners prefer to run outdoors.  With the wind resistance, terrain changes, natural surroundings and the fact that you work harder to propel yourself along, may contribute to getting a better workout.  Now if you run the Key Biscayne bridge or along the beach, it’s a no-brainer.  The scenic bonuses are unmatchable.


So there you have it.  Either one is good.  It just depends on your mood and the circumstances.  Running does a body good!!

In the next few emails, I will post a series of interval workouts you can try on the treadmill as well as a few upcoming 5K races.




August 27, 2012

Hey ladies!!

Although bootcamp is closed today, you can still get your sweat on with this indoor “HURRICAN’T STOP ME” workout!
More so, you can make up today’s workout by attending any other class this week.

In the comforts of your own home:


-20 jumping jacks
-20 scissor jacks
Repeat 3 times.

-50 jump squats (touch the ground with the palm of your hands)
-40 military push-ups (or as many in this position as possible)
-30 butt lifts
Repeat for 3 rounds.
In the last round, do each exercise ’til failure (without taking a break!!) and post your # here.  For example, I do 50 jump squats in the 1st round, 50 in the 2nd round and in the 3rd I do 200!  (heehee)

Finish with 30 “supermans”, lifting your legs and arms and holding for 3 seconds to work the back, and finally, hold the plank for at least 1 minute.


CLASSES CANCELED ON MONDAY until further notice….

August 26, 2012

Hey ladies!

As of now, WOFB and FFA are canceling all classes on Monday due to hurricane warnings.  We will keep you informed here if anything changes.

Have a safe weekend.


August 24, 2012 – HOW SWEET IT IS!

August 24, 2012


Today we will tackle the issue of SUGAR!

What intrigues me the most about this sweet compound is why do we find it so darn tasty??  Is it psychological?  Have we been brainwashed into liking sweets or is our body really craving it?  My 2-year old knows nothing about dieting and controlling sugar intake, and she’ll take M & M’s over broccoli any day!

Where would we be without honey, sugar cane, molasses, maple syrup and corn syrup?   So I did my research and this is what I came up with….

First off, just know that it’s not your fault if you crave the sweet stuff.  It’s the fault of our primate heritage. (LOL!)

I found this great, funny article at  READ ON!

“If you have seen the Fedex Caveman Ad [here, I’ve included it for you:] it’s funny then you know that life was no piece of cake in the neanderthal ages. Not only did you NOT have Fedex, but you ran the risk of being stomped on by dinosaurs everytime you took an angry stroll outside your cave.

So between figuring out if the carrier-pterodactyl would reach its destination and if the huge shadow over your head is just a rain cloud, early-man just didn’t have the time to make reservations at Applebees restaurant and eat a good meal whenever he wanted.  Actually the real reason was that Applebees had not been invented yet, but you get the drift: Early man had no idea where his next meal would come from (if it did at all).

And thus the human body adapted and at least two things happened.  First, the brain became adept at figuring out which foods were nutritionally dense and energy-rich and which were not (Berries: yes, dinosaur poo-poo: ummmm…. not-so-much!).  It realised that foods rich in sugar like fruits, berries and chocolate-chip-ice-cream (however anachronistic that sounds) provided much needed energy to replenish the body from all those t-rex-avoidance marathons.  The brain released certain chemicals called opioids which gave the body pleasurable feelings at the sight and taste of sugar so that it would never forget to get more of those the next time it found them.

The second adaptation was that, of course, the body became an expert at storing energy in the form of fat.  All excess food consumed was converted and stored in the gut to be used during the weekend Who-Can-Outrun-A-Cheetah games (cavemen were strange that way – no wonder most of them aren’t around anymore except on Geico commercials).

Fast forward to modern day.  There is a Dunkin Donuts on every street and a Starbucks on either side of every Dunkin Donuts, not to mention the invention of Applebees. There is no dearth of food and no famines to threaten our existence, but some things are just the same.  Like a dog that to this day will walk around a few times in the same spot before settling down (its prehistoric ancestors had to flatten the tall grass before they could lie down), man also does just as his genes have been programmed.  He salivates at the sight of sugar and eats way more then he has to. (YES!)

So the next you gorge on sweets, just blame it on your great-great…great-grandparents.  And remember that you really don’t need to eat more than you need because, after all, if push comes to shove you can always make a reservation at Applebees.”

OK, so moral of this story – WE DON’T REALLY NEED SO MUCH SUGAR!  We are NOT on survival mode anymore.  It’s more like ‘get-this-fat-off-my-abs’ mode!  Choose your sweets wisely and try to keep the calories from ‘added sugar’ to no more than 100-150 calories!!  Hope you enjoyed this article as much as I did!

Stay tuned tomorrow (Yes, I’ll be writing on a Saturday!) for the next WOFB challenge to be announced!!



August 23, 2012 – TO SALT OR NOT TO SALT?

August 23, 2012

Hey ladies!!

Ever question if you’re getting too much salt on a daily basis?  Or maybe not enough?  Well, I’m here to help you figure it out.

Table salt, also known as sodium chloride, is essential for life in small quantities, but likewise, can be harmful in excess.

Sodium is a mineral found in many foods.  It is involved in regulating the water content (fluid balance) of the body.  The sodium ion itself is used for electrical signaling in the nervous system.
However, as salt consumption has increased – both through food production and at the table, scientists have become aware of the health risks associated with high salt intake, including water retention and high blood pressure in sensitive individuals.

BEWARE…. foods may be high in sodium without tasting salty which highlights the importance of reading your food labels!!

So, how much salt do we need on a daily basis?

The RECOMMENDED DAILY ALLOWANCE (RDA) for salt is about 2,400 mg per day.

I highly suggest you check out this link sent to me by Coach Jackie,

It explains how to read the nutrition labels, has comparison charts of sodium in various foods and seasoning recipes!!

We’re changing things up a little this weekend.  This Sunday, August 26th, we’ll be meeting at the Key Biscayne bridge for another scenic run, but this time, it will be at 7:15 PM!  That’s right, an evening run to enjoy the bridge at night.  It is well lit and has its share of evening strollers/runners.  This, of course, is weather permitting.  Hopefully Isaac stays away!


August 22, 2012 – BANANA-RAMA!!

August 22, 2012



YOU ASKED FOR IT….YOU GOT IT!!  ANOTHER BEACH WORKOUT & BBQ – Saturday, Septemeber 22 @ same time, same place, same shelter!!!!!
We decided to repeat this great event BUT this time, the Freestyle Fighting Academy (FFA) crew want to join in on the fun!




2.  SEMINAR!!!

So it’s on…. SATURDAY, SEPTEMBER 8, 2012 at 8:30am we will have an OLYMPIC LIFTING SEMINAR, going over the DEADLIFT, CLEAN & JERK and SNATCH!  Will be fun and intense!  Please RSVP below as we have limited space.




3.  TWO really cool BANANA tips for my girls:

*Keep bananas fresher longer!

Bananas often ripen faster than you can eat them.  Slow down the process by separating bunches and storing bananas apart from each other.  As they age, bananas, like many fruits and vegetables, emit a gas called ethylene that accelerates ripening.  By separating them, the ethylene gets a chance to escape, thus reducing each banana’s exposure to it and slowing the ripening.  On that note, don’t keep them stored in plastic bags either.

*Whiten your teeth with bananas!
Oh my!  Did you know you could save $ on whitening formulas and dental visits by using the banana peel?  Check this out…

OK, some more trivia for you….

Dubbed “Nature’s Wonder Fruit”, BANANAS are one of the few foods in the world to contain the 6 major vitamin groups and minerals.  Can you name at least 2 vitamin groups and 2 minerals???


August 21, 2012 – ABSolutely wrong!

August 22, 2012


**There’s been a slight delay in releasing the info about our upcoming challenge, but it will be up before the end of this week.  We’re working to make it another fun and intense fitness challenge.  STAY TUNED!!

***We will be having another Olympic lifting seminar in a few weeks.  The exact date is still to be determined but it will be on a Saturday at 8:30am.  It will be a lot of fun, educational and of course, you will burn your share of calories!

Education is power often times.  The more you know, the better prepared you will be.  It’s no different in the world of fitness.  You can avoid injury, unnecessary hours of training and a lot of heartache by educating yourself!  Here are four misconceptions about your abdominals!

Myth – any invented story, idea, or concept.  So let’s get it straight!!

1.  I must train abs for hours for them to be defined.  Definitely not!  Long workouts provide no additional benefit to your abs.  As a matter of fact, you can get injured, and hence weaker, as a result of overtraining. It should take less than 20 minutes to get an effective ab workout!

2.  Fat burners will help me burn fat around my abs.  Although they can be effective, fat burners are unhealthy, can lead to dependency and do not target specific areas of the body.  Fat is burned throughout the entire body.  Plus, the “best” fat burner is the food you eat!  It’s all in the diet!

3.  I’ll have to go on a strict diet to get good abs.  I prefer to look at it as simple diet modifications.  If you tell yourself that something is easy, it will be!  Cut sodium, cut calories, lower fat, lower sugar, exercise, and drink water.  There are still ways to enjoy what you eat using these modifications.  You don’t necessarily have to “diet.”  You just have to know when you can eat certain foods.  Be creative.  It works!

4.  If I do hundreds of sit-ups everyday, I’ll have ripped abs.  I get this a lot…. You can do 200 sit-ups a minute and still wouldn’t have abs.  I mean you will have stronger abs, but they won’t be visible under that layer of fat.  Exercise doesn’t define the abs.  It only makes them more prominent once the fat has been removed from around them.  The kitchen is how you get ripped abs!  ….and remember, fat loss is systemic and follows your genetic predisposition.  You can’t lose fat solely in a specific area.

QUIZ:  Can you guess who owns these abs???



tip of the day…August 17, 2012

August 17, 2012




I always tell people, “You can exercise ’til your blue in the face, but if you don’t eat right, you won’t see results!!”  You need the combination of a good meal plan and regular, consistent workouts!


tip of the day…August 16, 2012

August 16, 2012

Hey ladies!!

Here is the last tip on injury prevention.  Hope you are enjoying them!!

Injury Prevention Tip #4:


I’ve grouped together a few points in this last tip.  It encompasses everything you should do leading up to your workout.

Warm up, hydrate and eat!!  Ok, let’s start with the latter…

  • While you don’t want to exercise immediately after eating a meal, eating about 90 minutes to 2 hours before exercise can help fuel your exercise and help you avoid crashing during your workout.  Food is your fuel!
  • This one is a no-brainer… Dehydration can kill your performance, so stay well hydrated.  Try to drink 16 oz. of water in the two hours before your workout and then take in water during your workout to replace any lost fluids.
  • And last… a proper, gradual warm up goes a long way to prevent injuries.  You need to prepare your muscles for battle!  Get that blood flowing and those joints lubricated, and your risk of injury is lessened.