Archive for December, 2012

List of participants for Saturday’s workout….

December 28, 2012
Saturday, Dec 29 – “KICK 2012 IN THE A$$” WORKOUT!
  1. Cathy M
  2. Gigi
  3. Jackie M
  4. Jackie Gee
  5. Jess C
  6. Karynna V
  7. Dulce R
  8. Yesenia V
  9. Sara S
  10. Yordana A
  11. Marlen B
  12. Terry V
  13. Silvania R
  14. Marie O
  15. Elsy B

Ladies, if you are on this list and won’t be able to attend the workout this Saturday, please let me know ASAP.
Bring your workout gloves, some water and your friend!

 

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‘Twas the day after Christmas….

December 27, 2012

time to get back on track!

LADIES, PLEASE CHECK THE SCHEDULE FOR SATURDAY’S WORKOUT IN THE LAST POST.  IT IS OFFICIALLY FULL!

So, it’s the week between Christmas and New Year’s…
That usually means everyone’s on vacation, no one’s in the office, and nothing too productive happens this week.  It’s also the last week before New Year’s resolutions kick in.  You have an important choice to make right now… goof off all week or get a serious jump on making 2013 your best year yet.

I mean really think about it…

1. You won’t even remember next week what you ate this week.  That’s right.  You won’t even remember the taste or the desire to eat it.  You’ll just have that extra pound or two.  So when you look at that cinnamon raisin bread with icing, imagine it as a pound of lumpy, greasy fat.

2.  Most people gain 5-10lbs over the holidays.  If you stick to a healthy eating plan, come New Years, you’ll have that much LESS to lose.  Instead of saying “I want to lose 30 lbs. this year,” you’ll have to lose 40!!  Give yourself a break.  Don’t indulge!

3.  Spend the downtime preparing for next year.  Once things get busy, we tend to lose sight of our goals.  Take this week to plan out some “busy day” healthy meals or prepare a workout schedule.  You’ll be happy you did.

4.  Set an example for others.  Being healthy isn’t a competition.  It should be a shared lifestyle.  By showing others that you’re sticking to your goals, others will be inspired.  Be the leader.  One thing I’ve noticed, I always feel so good about myself the day after I’ve exercised self-control.

5.  Break tradition. If you’ve always “lived it up” this week with food and drink, break the routine and return to (or begin) healthy eating.  Coach Lorraine is a pro at this!  LOL!

Hope you all had a wonderful Christmas withy our loved ones!

HAPPY TRAINING!

YOUR BOOTCAMP COACHES

“KICK 2012 IN THE BUTT” Workout – Saturday Dec 29th

December 23, 2012

Ladies,

Here were the first 15 to RSVP to the “Let’s Kick 2012 in the Butt” workout:
(Space is limited to 30 people – 15 bootcampers and their friends)

  1. Cathy M
  2. Gigi
  3. Jackie M
  4. Jackie Gee
  5. Jess C
  6. Karynna V
  7. Dulce R
  8. Yesenia V
  9. Sara S
  10. Yordana A
  11. Marlen B
  12. Terry V
  13. Silvania R
  14. Marie O
  15. Elsy B

I will take the next in line if I have any cancellations, so ladies PLEASE let me know if you cannot make it that day.

December 20, 2012 – ‘TIS THE SEASON TO EAT & DRINK…

December 20, 2012

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….and so that’s why I’m offering you 9 TIPS TO STAY ON TRACK THIS HOLIDAY SEASON!


1. Eat Before You Go To The Party.

Eat a healthy, balanced meal with protein, carbs and some fat before you head out the door so you don’t arrive hungry …consequently focusing on nothing else but picking at all the yummy food!


2. Alcohol In Moderation

No doubt you’ll be enjoying a few cocktails during the holidays.  Keep in mind that alcohol is full of empty calories and sugar. Stay away from the fruity drinks loaded with sugar and, if you do drink, stick to a light schedule of only one or two drinks no more than a few times during this week.  It’s better to spread out the drinks over the season than to binge drink all in one night. This is a sure way to pack on the pounds.  Alcohol decreases inhibitions ….this will likely cause you to overeat as well!!


3. Cardio Daily 

Time is limited so make it simple and make the most of the time you have.  If you don’t have time to make it to bootcamp, at least go for a run when you can – 30 minutes of cardio will burn roughly 250 calories and double that for an hour.  Check out our holiday schedule in the previous posts.


4. Watch The Sugar!

If there’s one thing to focus getting less of , it’s sugar!  This is the most dangerous part of the holiday season.  Have sugar-free gum readily available to satisfy the cravings (or in my case…lots of coffee!).  What you don’t want is an insulin spike from a lot of sugar, as this will signal your body to store fat and leave you wanting more for days on end.  Sugar is the cocaine of the food world.  The average American is eating about 22 tsp sugar/day.  Sugar is in everything from ketchup to bread, so beware!


5. Train Early.

Get your exercise done and out of the way as soon as possible as it is less likely to get done as the day goes on.  I prefer late night sessions on a regular basis, but I know I will be very busy in these upcoming 2 weeks so I need to plan ahead.


6. Start and End your Day with Water.

Drinking water around meals will help to take the edge off your hunger.  It will keep your body flushing out all the toxins in the foods and drinks you don’t typically consume.


7. Drink a Meal Everyday!

A liquid meal replacement (protein shake) may help you control your calorie intake on days you want to splurge in the evening. You want a drink that is around 300 calories and is a combination of protein, carbs and healthy fats.  You need to feel satisfied.  I like to make my own shake with a scoop of whey, 1 cup unsweetened almond milk, 1/2 banana, 1 tbsp peanut or almond butter and 3 ice cubes.

 

8. Control the Carbs!

Eat carbs strategically over the the holidays.  Here it is, cut and dry: control the amount of carbs you eat at one time AND combine your carb with fat and protein.  The secret is that its not just the TYPE of carb you eat it’s also amount you eat.  This is known as the glycemic load: the portion and size of carbohydrate and its effect on your blood sugar level.

 

9. Pack in the Protein.

Protein digests very slowly – and even slower when paired with an ultra-slow digesting healthy fat (avocado, chia, flax, olive oil) and a complex carb.  Proteins will help you feel more satisfied, especially if your consuming lower carbs by day.  Don’t forget to add protein to your breakfast every day.  A balanced meal to start your day is the best way to set yourself up for an energized and satisfied day ahead.  Try a hot bowl of oatmeal or quinoa cereal with berries, flax seed and almond milk and a side of egg whites. Mmmmm!  (I usually throw my egg whites right in!)

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THE WORKOUT ON DEC 29TH IS NOW FULL!  I will post the names of the participants in tomorrow’s news.
I promise this one is a killer!

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Excited for tomorrow’s party!!  Please RSVP by signing the guest list.  See you all soon and keep training hard!

YOUR BOOTCAMP COACHES!

December 19, 2012 –

December 19, 2012

Ladies,

REMINDERS:

1.  Please sign the Christmas party guest list if you plan on attending and don’t forget to list what you’ll be contributing to the pot luck dinner!  Also, check off the last column if you want to be part of the gift exchange….it is TONS O’ FUN!!

2.  I have room for one more person (2 with your friend) for the “LET’S FINISH 2012 WITH A BANG” workout on Saturday, Dec 29. REMEMBER, the entry fee is your friend.  You MUST bring a friend who is new to bootcamp to be eligible to participate!

3.  GLOW WORKOUT, Friday, Jan 4, 2013!  Enough said….will be a blast!  We will have your glow accessories kit and more!!

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Do you make a conscious effort to push your limits and step out of your comfort zone?

This is the only way to awaken your true potential and I highly recommend it!

comfort-zone

YOUR BOOTCAMP COACHES!

December 18, 2012 – HOLIDAY SCHEDULE!

December 19, 2012

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DECEMBER SCHEDULE

Monday, Dec 24 – 2 morning classes ONLY; 5:45 am & 9:15 am
Tuesday, Dec 25 – CLOSED
Monday, Dec 31 – 2 morning classes ONLY; 5:45 am & 9:15 am
Tuesday, Jan 1 – CLOSED

EVERY OTHER DAY IS REGULAR SCHEDULE!
**Must RSVP to attend workout on Dec 29.  Space is limited to 15 bootcampers.

December 17, 2012 – 8 MORE DAYS TIL CHRISTMAS!!

December 17, 2012

Hey Ladies!!

WOW, December is flying by!!!!
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CHRISTMAS PARTY…MORE DETAILS
As mentioned earlier, please sign the Christmas party guest list if you plan on attending this Friday, Dec 21 @7pm.  It’s bootcampers only and the address has been added to the top of the guest list sheet.  Don’t forget to include a food or drink item for the pot luck dinner!  FUN, FUN!!!!  Even more fun will be the Chinese gift exchange!!  There is a separate list to sign up for that.  If you’re in the dark about it but would like to participate, just know that you have to bring a wrapped gift worth $30 that any girl would like.  I will fill you in on the details at the party!

FOOD AND TOY DRIVE
Let’s remember to bring a food or toy item to add to our growing pile at the gym.  We are donating everything to the Chapman Partnership, a non-profit organization that helps homeless families in Miami!!  Your generosity will go a long way, especially in this time of need.

AND KEEP IN MIND….

Gym-Motivation-Goals

YOUR BOOTCAMP TEAM!!

December 13, 2012 – STAY STRONG!!

December 13, 2012

DOES THIS SOUND FAMILIAR ALREADY??

You’ve dropped 5, 10 or even 20 pounds and you’re feeling really confident.

So confident, in fact, that you start to think nothing can mess with your success.  Before you know it, you’re again reaching for a second glass of wine or an extra serving of your favorite dish (even if it’s a healthy one).  You start to treat yourself to dessert once a day instead of once a week.  You find yourself snoozing the alarm clock more often than not and by the end of the week, your workouts are half in number what they used to be…

“I can handle it,” you tell yourself.  “I’ll make up for it later!”  Meanwhile, those little extras are creeping up, and before you know it, so has the scale.

IF SO – REGROUP, REFOCUS AND GET BACK ON TRACK!  FINISH THE YEAR STRONG AND WELCOME 2013 WITH A BANG!
LADIES, this is a lifestyle NOT A FAD!!!!!!!!

ShootingScale

YOUR BOOTCAMP TEAM!

12-12-12!

December 12, 2012

LADIES!

2013 WOFB CALENDAR

calendar2

I know some of you have been wondering about the calendar….well it’s in print as we speak!  The calendar should be ready for its unveiling at the Christmas party!!!

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DOUBLE THE FUN!!


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What am I talking about??  Well, I am having a FREE workout Saturday, Dec 29 @ 8am.  I want to end 2012 with a huge bang!  What’s the catch?  You have to bring a friend!  Really….bring a friend who has never been to bootcamp and you can both get your sweat on and add to your “calories burned” for 2012!  Must RSVP for this one.

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GIFT CERTIFICATES


gift_certificate


It’s that time of year again….time to help someone achieve their fitness goals!  If you know someone who has been wanting to get into shape or lose weight but needs a little “push”, why not give them the gift of health…a gift certificate to kickstart their journey to a healthier lifestyle!  See Coach Lorraine for more info!

 

YOUR BOOTCAMP TEAM!

 

December 11, 2013 – UPDATES!

December 12, 2012

Hey Ladies!!


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TOY & FOOD DRIVE
‘Tis the season to be jolly….and to extend a hand to those less fortunate than us.  Women Only Fitness Bootcamp and the Freestyle Fighting Academy are organizing another TOY & FOOD DRIVE.  Please bring non-perishables and/or canned goods as well as any toys you can part with and drop them off at FFA in the waiting area downstairs or with a front desk staff member.  This year we are helping the CHAPMAN PARTNERSHIP, a non-profit organization, assist homeless families in Miami.  You can check them out here: http://www.chapmanpartnership.org/homeless-shelter/miami-charity.php    

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PARTY, PARTY, PARTY….& GIFT EXCHANGE!!!
Our Bootcamp Christmas party is Friday, Dec 21st @ 7pm.

I will leave the party address in the bootcamp office, along with 2 sign up sheets.
-one for the POT LUCK – to list what you’re bringing, and
-the 2nd for the CHINESE GIFT EXCHANGE – to indicate whether you are participating.

Ladies, the Chinese gift exchange is a blast!  Those who played the game last year can attest to it.  If you’re unfamiliar with the rules, I will fill you in on the details at the party.  All you need to know for now is that you must bring one item (minimum $30 value) that you think any girl would want.  Wrap it to your liking – be creative!

 

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GLOW WORKOUT
Can you picture this??  …sweating your booty off in the dark, with glowing dumbbells, while the DJ spins your favorite song.  This will be a one-of-a-kind workout experience you will want to remember!  Until Dec 21st, you can even bring a friend for FREE!  For more details and to register, please see Coaches Lorraine or Jason.

And ladies, don’t forget….

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YOUR BOOTCAMP TEAM!