Archive for October, 2012

October 29, 2012 – The Power of Mind Power!

October 30, 2012

…if you are aware of this, and the philosophy lurks somewhere in your subconscious, then you have a chance at success.  Yes, you are the driver and can take your car anywhere it wants to go!  Sure, you will likely hit a few roadblocks or veer on an unfamiliar path – but that’s just how it works.  What worth having comes easy anyway??  These obstacles must be confronted head-on and used as opportunities to grow; feedback from which to become better, smarter, stronger, wiser!  Think of them as boosters to the next level in your life.

Everybody has the power to be great.  It’s up to you to take the time and find that inner strength within.

This past Saturday, some of our bootcampers accomplished a great feat – their first half marathon.  To you ladies, and to all the other ladies who ran this weekend, awesome job!

And more kudos to all the bootcampers out there who stick to their meal plans and are consistent with their workouts in order to keep living a life of good health!


October 23, 2012 – YOLK!

October 23, 2012

Hey ladies!!

I often get asked about my opinion on eating the egg yolk….

During a fat-loss phase, I recommend removing the yolks.  Although the yolk is rich in nutrients – contains over 80% of the overall vitamins and minerals that can be found within the egg as a whole, there is still 3.5 g of saturated fat in each yolk.  Eliminating the yolks will help you lean out faster.  Once you’re at a weight you want to maintain I advise putting ONE yolk back into your egg mix in the morning.

What about the issue of cholesterol?

The dangers of a high cholesterol diet may also have been exaggerated in the media as some studies have proven that people who maintain a low cholesterol diet still may have elevated cholesterol levels.  This is because cholesterol actually serves several important functions in the body, and when you don’t get enough, it makes its own.  In fact the liver produces about two thirds of the body’s cholesterol, with dietary intake having very little impact on the overall levels.  The benefits of cholesterol, especially from a natural source like an egg yolk, have been down played, while the risks may have been terribly blown out of proportion.

Limiting dietary cholesterol intake is important but the real danger comes from saturated fats and trans fats.  These two are greater factors in increased cholesterol than any typical intake of egg yolks.  It doesn’t make much sense to separate egg yolks to avoid the cholesterol while eating deep fried fatty foods, pizza and other junk in a normal western diet.  Low fat meats like fish and chicken breast are a much preferred alternative among health conscious people.  Even compared with these sources of protein the egg yolk contains a higher nutrition-to-fat content ratio.  An egg yolk, while it may have a slightly higher fat and cholesterol content than say, steamed cod, it also contains more vitamins and fatty acids.

The issue of cholesterol is completely negligible and recent studies such as those performed by the University of Science have proven that other nutrients within the egg yolks can actually help the body manage the cholesterol intake. Vitamin B (particularly Riboflavin) has been known to aid in lowering cholesterol levels and the Lecithin within the egg prevents much of the cholesterol from even being absorbed within your digestive tract. There have also been some preliminary research done into the antioxidant Lutien which may reduce inflammation in the body, which is a much more deadly problem in the heart disease battle.

In the process of eliminating the cholesterol intake by shedding the egg yolks, you’re losing the majority of the vitamins and minerals such as:

  • Iron
  • Potassium
  • Folate
  • Selenium
  • Vitamin A
  • Vitamin E
  • Vitamin B
  • Vitamin D
  • Biotin
  • Choline




October 22, 2012 – What a colorful weekend!!

October 22, 2012

First we had the pink run, a.k.a. the KOMEN BREAST CANCER RUN.  What a great turnout…thousands of people showed up to help the cause.  It’s always so inspiring to be there, amongst the survivors and supporters, to watch them come together for a common goal.

Next up, the COLOR RUN…  Talk about crazy, colorful fun.
Every kilometer achieved was designed to make you messier, er, I mean more colorful than the last, as you got blitzed with colored powdered by the staff.



NEXT CHALLENGE WORKOUT: November 3rd – 8am!



October 17, 2012 – A yummy balanced breakfast!

October 17, 2012


*Makes Two Servings

-1 Cup Oatmeal

-1/2 Scoop Vanilla Whey Protein

-1 Banana

-7 egg whites

-2 Tbsp Ground Flax Seed

-Dash of Stevia (I use brown sugar)

You can substitute banana for 1/2 cup blueberries. Place all of the ingredients into your blender & blend until you have a nice thick batter. Coat a skillet with non-stick cooking spray or touch of coconut oil and prepare over medium heat just like regular pancakes. Top with your preference of cinnamon, sugar-free jam or sugar-free syrup.

-325 Calories
-20g of Protein
-35g of CHO
-4g of Fat


October 15, 2012 – 5K’s GALORE!

October 16, 2012

Good evening ladies!!

It’s Magnificent Monday…..let’s get our goals in order, make that list of “things to do” and GET IT DONE!!

If you are signed up for the KOMEN BREAST CANCER RUN this Saturday:

1.  Packet pick up is at FootWorks – any volunteers to pick up our packets?  If you want me to pick yours up, let me know.  Packets can also be picked up at the race on race day.
2.  Metrorail is the best method of transportation.
3.  We can meet at FFA if you want to carpool to Dadeland mall.

If you are signed up for THE COLOR RUN this Sunday, you should have received an email with instructions and other useful info….

1.  There is a packet pick-up at Sports Authority at Dadeland Mall this Friday and Saturday.  I will volunteer to pick up packets unless someone is already going, but waivers to allow others to pick up your packets must be filled out – waiver was sent in email.
2.  It is strongly urged to pick up packets ahead of time.

NEXT CHALLENGE WORKOUT is Saturday, Nov 3rd at 8am.



October 11, 2012 – PREPARE TO SUCCEED!

October 11, 2012


REMINDER:  Another kicka$$ workout coming your way this Saturday… starting at 8 AM!

Today’s preparation determines tomorrows achievement…

There are 80 days left until the end of 2012.  Are you working towards your goals?
Preparation is the key to success…. SO are your meals planned for tomorrow?  Are your workouts scheduled for the week?  Have you registered for the upcoming races you want to conquer, whether they be 5K or 26 miles?
Keep your goals in sight by keeping a daily reminder…a note on your fridge or bathroom mirror, a reminder on your phone, a visual on your laptop screen…


October 10, 2012 – EAT RIGHT = FEEL RIGHT!

October 10, 2012

Hey ladies,

Often times, when we are faced with too many options, the right choice is more difficult to make.  Unless, of course, your options were all good and you could not fail regardless of your pick!  That would be the ideal situation….right?

I’m talking about food and what you choose to keep in your house.  That’s right, ‘what YOU choose’, since you are the ruler of your destiny!  Why set yourself up for failure when you don’t have to?  Stock up on the right kinds of foods and avoid the temptation of “cheating” on your healthy habits.  Save the splurging for your cheat day.

Since diet is the most important part of reaching your fitness goal, I’m here to help.  If you’re always struggling about what foods to buy, here’s a condensed list of good eats to keep around.  Try to eat from this list only for the next few days!


Great Proteins

• Eggs whites

• All-natural chicken

• Cod fish

• Orange roughy

• Salmon

• Flank steak

• Lean beef

• Protein powder

• Turkey breast


Great Veggies

• Asparagus

• Spinach

• Carrots

• Bell peppers

• Broccoli

• Green beans

• Squash (all types)

• Zucchini


Great Carbohydrates

• Sweet potatoes

• Black or brown rice

• Oats

• Cream of wheat

• Whole-wheat wraps

• Berries

• Grapefruit


Great Fats

• Avocado

• Almonds

• All-natural peanut butter

• Olive oil

• Flax oil


October 9, 2012 – SOME TIDBITS!

October 9, 2012

Good morning vixens!!


1.  Just noticed that our 2012 calendar from last year has a couple of inconsistencies coming up in November.  In order to not confuse yourselves, please note that Thanksgiving is actually on Thursday, Nov 22 and not on Sunday, Nov 18.  Also, Veteran’s Day is on Monday, Nov 12 and not on Sunday, Nov 11, as stated in the calendar.  My apologies!!  And actually, you can blame Carlos – guy at the front desk!!  LOL!


2.  …is this Saturday, Oct 13 at 8 AM.  It was originally scheduled for next weekend.  This change was made so we can all participate in the upcoming Komen Breast Cancer run taking place next Saturday, Oct 20.


3.  As you may have noticed, we are breaking down some walls to continue to accommodate the growing number of girls!  Please be patient as we continue to better our facility.


4.  If you have class on Wednesday, Oct 31, your creativity can win you some cash & prizes!!  That’s right!  Best costume that day will earn you $50 & a free t-shirt!  Last year’s winner was Florence Martin, dressed as none other, than your Coach Lorraine!!  



October 8, 2012 – RISE n’ SHINE!!

October 8, 2012

Hey ladies!!

Hope you had an exciting & restful weekend… it’s back to the grind!

As of MONDAY, NOVEMBER 5, 2012 – the 6 AM classes, Monday through Friday, will start 15 minutes earlier at 5:45 AM.




October 4, 2012 – TO EAT OR NOT TO EAT??

October 4, 2012

…..before a workout that is!

I’ve heard from several sources that exercising on an empty stomach will help speed up fat loss.  The idea is that not eating before a workout forces your body to shift from quick burning carbohydrates (which you usually get from food) as a source of fuel to the fat stores you want to burn off.  Myth or smart thinking???

In an article published in Strength and Conditioning Journal, by Brad Schoenfeld, MS, CSCS, president of Global Fitness Services, a consulting firm, and professor in the department of exercise science at Lehman College in New York, research on how our bodies function during exercise concluded that, whether you eat or don’t eat before exercise, your body burns the same amount of fat.  The article also mentions that working out on an empty stomach can actually cause muscle loss if you do it on a regular basis.  When you’re hungry, your body goes into survival mode and draws protein away from muscle, where it’s less crucial to survival, than from your kidneys and liver, where the body normally looks for protein.  Makes sense.

“Your body cares more about survival than looking good at the beach,” Schoenfeld says.  As a result, you lose muscle mass, which can, over time, suppress your metabolism and make it harder to lose weight.

On a more basic level, exercising on an empty stomach means you don’t have the energy to put in a really good workout.  Mind you, working out on a full stomach is not a bright idea either, but you want to have a little something that can offer some energy.  The best pre-workout snack contains some form of healthy complex carbohydrate and a protein, so if you’re working out in the morning, a good breakfast might be a bowl of oatmeal and a hardboiled egg 60-90 minutes before.

So what if you just don’t have the time in the morning??  Some of us don’t have 1-2 hours in the morning to eat and wait for digestion to occur before working out….  a smoothie or drink with some whey and good carbohydrates work best.