Miami Women-Only Fitness Bootcamp

Ladies,

For those participating the Merrell Down and Dirty this Sunday, May 5, here is some valuable info that you should have received:

http://mdd.509cloud.netdna-cdn.com/wp-content/uploads/2013-Athlete-Confirmation-Final.pdf

REMINDER THAT RETAIL PACKET PICK UP is Saturday, May 4th, at Footworks 5724 Sunset Dr. South Miami, FL 33143 between 12:00pm – 4:00pm

1.  You must show a photo ID and sign a waiver to receive your race packet.

2.  Bib numbers will be emailed on Friday, May 3rd, 2013. Please have your bib number handy when picking up your race packet.

3.  Packet Pick-Up will also be available at the race site on Sunday morning starting at 6:30am, but we strongly encourage coming on Saturday afternoon to Footworks to avoid the early morning rush!

4.  You will not be able to pick up another person’s packet, nor will another person be able to pick up yours. There are no exceptions.

5.  $2 valet parking is indicated by the yellow highlighted area. Upon arrival, please let parking attendants know you are visiting Footworks. Parking options that are highlighted in red will charge a $6 parking fee.

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SOLE SISTERS run is scheduled for this Sunday, May 5th – and the show must go on…even though some of us will be away getting dirty in the mud!  Here is your fitness homework for Sunday:

1.  Head to the Key Biscayne bridge for 7am and park in the lot before the bridge.
2.  Start your smart phone running apps! and run from the bottom of the bridge to Miami Seaquarium and back!
3.  Get a screen shot of your results and send to Jackie’s phone.

IF YOU PLAN ON ATTENDING THE RUN, please comment below so I can let the others know!

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CALENDAR CHALLENGERS, our last workout is this Saturday, March 4.   RSVP now with either 7am or 8:10am!

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FOOD FOR THOUGHT:

Ladies, if it were easy, everybody would be doing it!   I’m not saying that life should be a constant struggle, but it’s only when we live outside our comfort zone do we see the changes and then the rewards!

YOUR BOOTCAMP COACHES!

Hey girls!

Just want to say that we made the record books this year with our calendar challenge workouts!!  This is the first time in 4 years that we’ve had a steady attendance for the all the workouts!  YAY!  By this time, in previous years, we were down by more than 50% of the initial participation.  Way to go ladies!

Sunday’s workout:

7am

1. Silvania
2. Raquel
3. Lynn
4. Dora
5. Julia
6. Sonia R
7. Yade
8. Gabby
9. Mildren
10. Maricela
11. Lili S
12. Lillie S
13. Linda
14. Karen
15. Yordana
16. Marie
17. Ann Marie
18. Adria
19. Denysse
20. Elsy
21. Cathy M
22. Marlen
23. Sara
24. Niki

8:10am

1. Roxana
2. Vanessa T
3. Ana
4. Lisie
5. Abigail
6. Jenny
7. Flo
8. Miluska
9. Betsy
10. Betty
11. Isabela
12. Michelle HB
13. Cristina
14. Jackie Gee
15. Red
16. Maily
17. Marcia
18. Karynna
19. Mariela
20. Anakiel
21. Gigi
22. Jackie MJ
23. Dulce
24. Sunilda
25. Marla
26. Isadora
27. Marisa
28. Wendy
29. Yesenia

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Don’t forget to love yourself unconditionally!

YOUR BOOTCAMP COACHES!

Hey ladies,

Today is DAY 1 of our photo contest fun.  So what is your favorite abdominal exercise…?  Show me!  Post it on our Facebook events page and get creative!

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This weekend will be another calorie-scorching weekend!

First up – SOLE SISTERS working on their speed at the FIU parking garage, Saturday, April 27.  We are meeting there at 7am.  JOIN US for a great workout!   If you want to carpool or run from FFA, comment here and let me know.

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Next up – CALENDAR WORKOUT #9 is on Sunday, April 28.  RSVP with your name and either 7am or 8:10am.

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Ladies, I can’t stress enough the importance of goal-setting, and more so, realistic goal-setting with realistic expectations for your body!!  If you are trying to achieve healthy fat loss, ONE pound per week involves a 3500 calorie (1 Lb of fat has approximately 3500 calories) deficit from the food you eat and the calories you burn during exercise.  Not an easy task!  So if you weigh 1 Lb less and your clothes are fitting better than they did last week, then give yourself a high-5. Be patient, disciplined and consistent with your body and you will get out of it exactly what you put into it.

   

YOUR BOOTCAMP TEAM!

Hey ladies!!

Today is DAY 57!

Tomorrow is the last day of our “body parts” photo fun!  Some of you (those who posted anyway) have shown significant progress from week 1 to now.  Save those pictures because you can keep this up on your own.  There is nothing more motivating than to see the fruits of your labor!  Watching my body transform after days and weeks of consistent hard work is enough to keep me in check and fuel me to reach higher.  Photos give you real feedback so use this method to stay on track.

As of this Wednesday, we will have 25 days left before the official photo shoot on the 19th.  The 3rd and final photo contest starting Wednesday is now posted here, below & on our Facebook events page!  It will help us finish STRONG!  Ladies, if you want to stay motivated, PARTICIPATE!  All these tools are put in place to help you reach your goals in this fitness journey….plus it’s fun!  All you have to do is finish the sentence and then upload your relevant picture.

Now remember, you have to take the photo and not just upload a picture from the internet.

HAVE FUN, TRAIN HARD AND SURROUND YOURSELF WITH ALL THAT IS POSITIVE,

YOUR BOOTCAMP TEAM

Ladies,

DID YOU KNOW THAT YOU SHOULD COMBINE FOODS RICH IN IRON WITH FOODS HIGH IN VITAMIN C TO AID IN YOUR BODY’S IRON ABSORPTION?

Iron is that essential mineral that helps your body make the red blood cells necessary to store and deliver oxygen to your muscles and organs.

Animal foods such as meat, poultry and fish are high in iron. The iron in red meat is the most readily absorbed by the body, but if you absolutely cannot stomach it, other foods that are naturally high in iron include beans (pinto, kidney, black), lentils, split peas and SPINACH.

Additionally, if you can couple your iron serving with a vitamin-C-rich food, you can increase the amount of iron that your body will absorb.

For example, throw some strawberries or clementine slices into your spinach salad, have a fresh squeezed glass of OJ and a side of broccoli with your 4oz filet mignon, etc.

NOW DID YOU KNOW THAT WOMEN NEED TWICE THE AMOUNT OF IRON THAN MEN DO ON A DAILY BASIS (8mg/day vs 18mg/day)?

The biggest, and the most obvious reason, is because of monthly menstruation. Iron is a major component of blood – and women lose a significant amount of red blood cells every month. There are a few other contributors, as well…
Women generally need fewer calories per day, and thus have less of a chance to absorb the iron they need. Next, statistically speaking, (but also from experience lol), women eat more fruits and vegetables than men, and as I mentioned earlier, the iron in plants is harder to absorb than those in meat.

GET THE MOST OUT OF YOUR FOODS!

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SOLE SISTERS –  There’s a run this Sunday, April 21 at the beach at  5th and Ocean at 7:25am.  Parking is free at that time if you park at the meters along Ocean Dr.  Hope to see you there, it’s a beautiful way to start your Sunday!

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CALENDAR CHALLENGERS – I will not be posting the list of participants this time.  Come at the time you requested –  I will have the attendance list on hand as usual.  The 8:10am class is FULL and I have a few spots left at 7am.  See you tomorrow bright and early for another butt-kicking workout!!!!!

YOUR BOOTCAMP COACHES!

If you’re doing the Armageddon race Saturday, May 11 – you can have your photos taken on the Friday, the day before.   Reply here if that’s you so we know how many to expect that day.

RSVP for this weekend’s workout, Saturday, April 20 at 7am or 8:10am.

YOUR COACHES!

Ladies!!

I’d like to share a healthy & useful secret with you…

Boiling your vegetables leaches many of their nutrients – that’s why your water takes on the color of the vegetable that is in it. But let’s face it, sometimes boiling is the easiest and most convenient way to go, especially when you are cooking for a big family.  In that case, why waste healthy nutrients? Salvage your nutrient-rich water in a storage container, refrigerate it, and reuse it to cook your rice, quinoa or any meal requiring a vegetable broth! More so, you can even drink it once it cools, no joke! I have and it’s not so bad!

For maximum nutrition, use the broth within a few days, otherwise you can freeze it. And if you must boil, here are some helpful tips –
1. let your water boil first and then add the vegetables to reduce the amount of time your veggies are soaking
2. if you’re not going to save the water, use just enough to prevent the pan from scorching
3. simmer the vegetables on the lowest setting of heat possible to avoid nutrient evaporation
4. cook your veggies as whole as possible so there is less surface space exposed to the water, light and heat
5. boil for as little time as possible; try to keep your veggies firm for most of their benefits

HAPPY COOKING,

Your Bootcamp Team!

In the midst of my busy day, I never once imagined that this was how I was going to start my email tonight.  I can’t even look at the horrific images on the web.  It’s so sad!

I mean really?!!!!!  When you take it all in, it’s hard to stay positive and have faith in people.  I want to believe that there is more good than evil in this world – but it’s getting harder everyday!

I can only imagine how those affected are feeling, and I pray they find the strength to overcome it.  I also pray that karma works her magic!

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On a lighter note, there are only 3 extra calendar workouts left, April 20, April 28 & May 4.  If you haven’t had a chance to participate, I suggest you get your keester moving!!!

About the essay… it doesn’t have to be long, just make it count.  Last day to submit entries has been changed to May 13.  You can send it to womensbootcamp@hotmail.com.  Also, last day of challenge is May 19 but we will be making our selection the weekend before, after the “final” photos SATURDAY, MAY 11.  Official photo shoot is Sunday, May 19.  MARK YOUR CALENDARS!

TRAIN HARD,

BOOTCAMP COACHES

Hey girls!

Here’s what’s in store for you this weekend…

SOLE SISTERS –

Tomorrow, Saturday, April 14 at FFA, be there at 7:25 am for a superb workout filled with heavy breathing, muscle aches and sweat in the eyes (SEE NOW THAT WOULDN’T HAPPEN IF YOU HAD ONE OF OUR CUTE & STYLISH WRSIT SWEATBANDS – SEE COACH LORRAINE IF YOU WANT ONE!!)

CALENDAR CHALLENGERS –

Sunday, April 14 – BRING YOUR WORKOUT GLOVES!

7 am

1. Elsy
2. Maricela
3. Yadelene
4. Karina
5. Marie
6. Viviana
7. Dora
8. Sunilda
9. Raquel
10. Marlen
11. Adria
12. Gabby
13. Silvania
14. Ann Marie
15. Lynn
16. Lillie
17. Lili
18. Ka P
19. Dunia

8:10 am

1. Michelle
2. Vanessa T
3. Mariela
4. Abigail
5. Cristina C
6. Ana
7. Shelby
8. Marla
9. Julia
10. Jhiny
11. Sonia
12. Miluska
13. Jackie Gee
14. Dulce
15. Red
16. Karynna
17. Isabela
18. Yordana
19. Flo
20. Marcia
21. Roxana
22. Gigi
23. Jackie MJ
24. Cathy
25. Marisa
26. Patricia
27. Niki
28. Jesika A
29. Veyra
30. Janet
31. Isadora
32. Kristen
33. Mildren
34. Juvi

Hey, remember my friend’s wife, Taunia, who turned 40 this year, had her 2nd baby 18 months ago and competed in her first-ever fitness show 2 weekends ago?  Here are some more photos of her from her show!!!  She placed in the top 5!  WAY TO GO TAUNIA!!

HAPPY TRAINING!!

Your WOFB Crew!
www.WomenOnlyBootcamp.com

Here’s another great variation of the back squat – the SUMO SQUAT (also referred to as the plie squat). Same initial set up as the squat, except now:

1. Your stance is much wider and your toes are turned out.
2. Keep your core tight, chest high and sit back like you’re going to sit in a chair, coming down until your thighs are parallel to the floor.
3. Drive back up through your heels, squeezing your butt.
4. Inhale on the way down and exhale on the way up.

This type of squat will target more of your inner thighs (adductors) and buttocks.
A variation of this exercise, if you don’t have a barbell, is to use a dumbbell. Give yourself a little bit of extra height via a step or plates. Make sure they are secured (they don’t slide) so you don’t end up doing the splits!!

Again, make sure you use proper form to prevent injury. While keeping your head inline with your spine, LOOK UP slightly if you can. This helps ensure good posture during the entire movement and avoids that you face plant when lifting heavy. Initially, I like to focus on a point about 1-2 feet above my eye level and I maintain that visual focus throughout my movement. Looking up is not to be confused with looking up at the ceiling or tilting your head back.

YOUR BOOTCAMP COACHES!