Archive for June, 2013

June 28, 2013

Hey ladies!

YOGA
Just a reminder that we have our yoga class tomorrow at 9am.  You don’t have to sign up, you can just show up and sign in once there.  You can bring a guest, male or female.  Bring a mat, towel & water.  See you there!

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SOLE SISTERS
Meet at the Key Biscayne bridge this Sunday at 7am.  Park in the lot before the bridge and let’s kill it!

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SOLE RUNNERS & WOFB
Remember to mark your calendars for our SOLE RUNNERS-WOFB run this Wednesday, July 3rd at 7pm.
It will be a fun run through the Kendall area.  We meet at the store, 11650 N Kendall Dr, Miami, FL 33176.

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DETAILS OF NEXT CHALLENGE WILL BE POSTED MONDAY…….

KEEP TRAINING HARD!

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June 26, 2013

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SOLE SISTERS!
We have a run this Sunday – we’ll tackle the beautiful Key Biscayne bridge!
Park in the usual spot, parking lot before the bridge and we’ll meet there at 7am.  Hope to see you all there!

In the words of a famous philosopher, 

“Thou shouldst eat to live; not live to eat!” 

~Socrates~

WILD & FRESH IS WHERE IT’S AT!

June 24, 2013

HEY LADIES!

Do you love fish but will rarely eat it unless it’s just been caught?
Are you the type of person that interrogates your supermarket fish counter staff with questions about when the fish came in, how long it’s been sitting out and where it goes at the end of the day?
Do you worry about feeding your loved ones farmed fish?

I do.

And if so, then you can appreciate freshness and quality food, and will revel at what I have come across!  After some research, I found American Fish Market – a company that prides itself on freshness, quick service and affordable prices!  They offer FRESH FISH delivered right to your door!

Check it out:  http://americanfishmarket.com/

The company is represented by a team of health care researchers, nutritionists, seafood specialists, foodies and entrepreneurs whose mission is to provide the highest quality, domestic, wild-caught seafood directly from fishermen straight to your front door.  A MUST TRY IF YOU LOVE FRESH FISH!!!

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SOLE SISTERS – Another run this Sunday!!!  Stay tuned for time and place….it will be announced soon, I promise.  Heehee!

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YOGA! YOGA! YOGA!
Another chance to try out our new YOGA classes taught by Cara.  We received great reviews the first time around.  If you missed the first one, jump in this Saturday at 9am.  Bring a mat and some water and get ready to feel zen!  You can also bring a guest.

YOUR COACHES!

SOLE SISTERS!!!

June 22, 2013

I forgot to post this earlier in the week….my apologies!!

Our run tomorrow will be at 7am, at the Miccosukee Golf & Country Club, 6401 Kendale Lakes Dr, Miami, FL 33183.

It’s a nice 4-mile run around the perimeter and I’m pretty sure you can park there.  If not, there’s parking along the street if I remember correctly.

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WHEY OFF ABOUT PROTEIN??

June 21, 2013

If you’re new to supplementing with protein powders, you may get overwhelmed by the vast selection available in most nutrition stores.  Too many brands, types, claims, etc. to choose from…it can get pretty discouraging!  Let me help clear some of the confusion.

First off, what exactly is WHEY PROTEIN?

Whey is a by-product of cheese production.  It’s that somewhat clear liquid that remains after milk has been curdled and strained.

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It houses an impressive array of proteins (beta-lactoglobulin, alpha-lactalbumin, and serum albumin) – all of which are “complete” proteins, meaning they are comprised of the essential amino acids central to protein synthesis and muscle growth.

OK, let me break it down even more….

Proteins are made up of amino acids.  There are essential and non-essential amino acids.  When we say “essential” amino acids, we mean that our bodies cannot produce them on their own and therefore, they must be obtained by quality food sources…hence, the popularity of whey, an essential protein that satisfies the body’s protein requirements.

Now let’s look at all the different WHEY SOURCES available…

CONCENTRATE vs. ISOLATE vs. HYDROLYSATE

Protein concentrates are created by pushing the protein source (milk, whey, etc.) through a very small filter that allows water, minerals, and other organic materials to pass though. The proteins, which are too big to pass through the filter, are collected, resulting in protein powder.

Whey protein concentrate:

  • 70-85% protein
  • 5% fat & lactose
  • it is less processed – more whole but less pure protein

Now to enhance the pureness of the powder, the next step in the purification process yields the isolates.  The protein is purified again using more filtration – a technique called ion-exchange or cross-flow microfiltration.

Whey protein isolate:

  • 90-95% protein
  • low levels of carbohydrates and fats
  • more expensive than concentrate
  • good if you’re sensitive to dairy or lactose intolerant

Now hydrolysed whey is pretty much whey protein isolate further broken down into smaller particles believed to enhance digestion and make absorption fast and easy.  It is even more costly.  (This product is good marketing!)

From experience, you don’t need to spend more money to get a better quality product.  You just have to be educated about what you’re buying and why.  Whey protein concentrate is an excellent source of protein and is easily absorbed by our bodies, so absorption is not really an issue.  I would only spend the extra dollars if I could not tolerate the lactose but that’s up to you.  Hope this offered some clarification!

YOUR BOOTCAMP COACHES

I WANT YOU…

June 19, 2013

TO REPEAT THIS TO YOURSELF WHEN YOU THINK YOU CAN’T DO SOMETHING!

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TOGETHER, LET’S AIM FOR GREATNESS!

YOUR COACHES!

UPCOMING EVENTS….

June 17, 2013

Ladies,

YAY, it’s MONDAY!  If you haven’t already – sit down and plan out how you’ll be attacking this week!  And don’t just think about it, write it down if you want it to count!

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YOGA!!

YOGA was a hit on Saturday!    We had a great turnout and the feedback was super positive!  We will be integrating yoga as part of our program.  It is very beneficial for all, athletes and non-athletes alike.  Yoga helps improve your posture, flexibility, strength, balance and much more.  Consequently, and most importantly, yoga helps reduce your risk of injury if you are engaged in a regular exercise program.

NEXT YOGA SESSION – Saturday, June 29 @ 9 am.  FREE CLASS, bring a guest!

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 BEACH WORKOUT & BBQ!

This Saturday, June 22 @ 10 am, we will be meeting at Crandon Park, North Beach, Shelter #7 for a crazy 90-minute sweat fest and post-workout feast!  DO NOT MISS IT!   You can bring your kids and loved ones to join in on the fun after the workout. We have a FB event going for this and you can also sign the sheet in the bootcamp office to let us know what you will be contributing to the potluck-style BBQ.   Bring plenty of water, sunscreen and your A game!

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SOLE SISTERS

Our meet falls on Saturday this week, but since we have the beach workout that day, the run will be moved to Sunday, the day after.   That means you can get 5 workouts in this week!!   The run location and time will be posted here in a few days, and on our FB page, so stay tuned.

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WEDNESDAY, JULY 3rd, WOFB is teaming up with SOLE RUNNERS & the KENDALL RUN CLUB to host their weekly running meet.  The 3-4 mile run will start and end at the store location in Kendall, corner of 88th and 117th Ave, at 7:00 pm.  There will be a short but intense exercise break so JOIN US!!

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TRAIN HARD,
THINK  POSITIVE THOUGHTS,
& EAT CLEAN

BOOTCAMP COACHES!

YOGA!!!!

June 12, 2013

Ladies,

 

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I know it’s short notice, but we’ll be having a FREE yoga class this Saturday at 9 am at our facility.  PLEASE RSVP if you would like to attend.   Feel free to bring a guest.

Yoga is a great complement to your fitness regime – it helps improve your strength, balance, flexibility and inner peace!  =)  If you’ve never tried it, now is your chance!

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SOLE SISTERS!

There is a run this Sunday, June 16 at 97th and Flagler at 7 am.  If you want to carpool, comment below and we can meet at FFA at 6:45 am.

TRAIN HARD!

YOUR COACHES

June 11, 2013

Ladies,

BEACH WORKOUT:
Just  a reminder that the sign-in sheet for our BEACH WORKOUT & BBQ is in the bootcamp office.  RSVP and let us know what you are bringing!  It will be a scorcher in every sense of the word…MARK YOUR CALENDARS for Saturday, June 22.

SOLE SISTERS:
There will be a run this Sunday, June 16.  Time and location to be announced soon so stay tuned.  We also post on our FACEBOOK page, https://www.facebook.com/pages/SOLE-Sisters/187327887982235?fref=ts

HAVE A GREAT DAY & keep in mind….

YOUR RESULTS ARE A DIRECT REFLECTION OF THE WORK YOU PUT IT!

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Your Coaches!

 

SOLE SISTERS….

June 7, 2013

We are meeting tomorrow morning at 8 am at the FIU parking garage (off 8th St & 109th Ave – the newest one).  Will be a fun and intense session of speed work so don’t miss it!

You can park at FFA and run over or you can park in the visitor spots in the garage.  See you there!

 

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YOUR COACHES