Hey girls!

ULTIMATE FITNESS CHALLENGE
Challenge workout this weekend, SUNDAY, AUGUST 4th at 8 am.   Ladies, if you are following the event on Facebook, there are many of you who haven’t posted their weekend workouts…what are you waiting for?  GET TO IT!

SOLE SISTERS
Tropical Park hill is the meeting place this weekend, SATURDAY, AUGUST 3rd at 7:30 am.   There is parking right next to the hill. Bring your water and your endurance!

SOMETIMES STRETCHING IS NOT ENOUGH….
Most of you have heard of the expression, “NO PAIN, NO GAIN” at some point in time.  In the fitness realm, this expression refers to that oh-so-awesome soreness the day after a grueling workout or intense run.  That pain we feel is believed to be the result of the tiny microscopic tears & inflammation that occur in the muscle after a tough workout.

However, don’t fret, since those micro-tears are necessary for building strength – it’s in the healing process that our muscles become stronger for the next time we load them up.

That being said, that repetitive tear-and-repair cycle likewise causes a not-so-fun “injury” known as a trigger point or muscle knot.   These palpable nodules in your muscle fibers cause you to feel tight and stiff despite all the stretching.  Trust me, I’ve tried!  When you stretch a muscle with knots, you are only stretching the healthy muscle tissue. The knot remains a knot, laughing in the face of the stretch.  So how do you get rid of them?

The best way to attack a troublesome muscle knot is direct pressure.  Massages work, but they can get costly and time-consuming, so you ROLL….  that’s right, you FOAM ROLL!

Check out the “General Guidelines” and techniques listed on this website:
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=91

If you want to maintain and improve your range of motion, prevent injury, correct muscle imbalances & improve your flexibility for better performance and posture, prolong your fitness life and try ROLLING!!  This little investment goes a long way.

YOUR COACHES!

1.  Tomorrow, SATURDAY, JULY 27 – morning run with the SOLE SISTERS at 7am at the beautiful KEY BISCAYNE BRIDGE.  We’ll be meeting at our usual spot, parking lot before the bridge.

2.  Then, make your way to FFA for our YOGA with CARA at 8:45am and get your stretch on.

For current members of our program, we are offering a promotion to the first 20 members to add yoga to their membership – only $10 a month ($2.50 per class!!)

For non-members, we are doing a drop-in fee of $15 per class.

3.  If you don’t attend yoga, then make sure to stretch your muscles after the run.  STRETCHING is an important part of any exercise program, especially if you run and workout on a regular basis.
Check out this article on stretching and incorporate these stretches into your post-exercise routine:
http://www.coolrunning.com/engine/2/2_1/126.shtml

LADIES,

Live life to the fullest – dream BIG and get out there and work for it!

YOGA 

….this Saturday at 8:45 am.

For current members of our program, we are offering a promotion to the first 20 members to add yoga to their membership – only $10 a month ($2.50 per class!!)

For non-members, we are doing a drop-in fee of $15 per class.

YOUR COACHES!

LADIES!

You’d be amazed at how easily calories can pile up in liquid form.  There are many “hidden” calories in your favorite beverages, including those that you may think of as healthy.

A 8 oz glass of orange juice has around 200 calories.  This may not seem like a lot, but when you convert this to a small boiled potato and several chicken strips, it suddenly seems like just too much, since the solid meal just-mentioned has the same calorie total – and is apt to be far more satisfying.  This doesn’t mean give up juice, but if you’re calorie conscious, settle for a small glass of OJ or dilute half of it with water.

Do you know the local Starbucks barista by name?  If so, this is a warning sign you may be getting tons of calories from your favorite Starbucks concoctions.  For example, a Venti Peppermint Mocha with whipped cream and 2 percent milk has 480 calories.  You don’t even want to know the fat contents.

Omit the whipped cream and use skim milk, it’s 360 calories.  Do you realize how much solid food you can eat for 360 calories? How do two pieces of toast and two eggs sound?

Smoothies
Beware of smoothies prepared commercially.  You will find a lot of unnecessary calories in the form of juice, sherbet and even ice cream in your “healthy” drink.  You can make a much lower calorie smoothie at home by blending some berries, yogurt, and crushed ice with a scoop of vanilla protein powder.

Soda
Why not just eliminate soda altogether?  One can contains 150 calories of useless drink.  Diet soda is not a smart alternative since it contains an artificial sweetener which can trigger hunger.

Coffee and Tea
You can cut calories by using Stevia instead of sugar.  Although I personally don’t use it, nor push it, Stevia has zero calories and is a natural herb with a good safety record (so far).
You can also substitute the cream for milk for even less calories and fat.

Alcohol
Many people don’t realize how the calories in alcohol can quickly add up.  Just 1 ounce of the most popular hard liquors contain around 65 calories, e.g. rum, vodka, whiskey, gin and brandy.

Four (4) oz of wine can run you between  85-105 calories; 4 oz of sherry and port are 75 and 90, respectively; a 3.5 oz martini is 140; a 4 oz margarita cocktail is about 170.  You can see how “a small drink here and there” can strongly factor into your daily caloric intake.  Plus, alcohol has zero nutritional value.  I’m not saying to never have a drink – just to be wise about what and how much you are consuming.

MORAL:
Calories are just as formidable a force in liquids as they are in solids.   So beware and be smart!

YOUR BOOTCAMP COACHES!

Our brain and ability to control it have a HUGE impact on everything we do.  I believe that what separates each of us during a workout, a race or a competition is the SELF-TALK – our internal dialogue – what we say to ourselves inside our heads.  Sure, we all vary in our fitness levels, strength & flexibility, but how much we can encourage and motivate ourselves, plays a significant part in delivering a strong performance.  The only way to better yourself is to move past your comfort zone.  Only you can do that!  So next time you are running, lifting or both, ask yourself if it’s challenging you enough.  If not, add some more weight, increase your speed, add an extra mile or 2!

ENCOURAGE YOURSELF THE WAY YOU WOULD CHEER ON A BEST FRIEND!

SOLE SISTERS

We have speed work this Saturday @ 7:30 am. Due to the rain, I don’t want to schedule any place where we can possibly slide, so we will meet at the FIU garage off 109 ave and 8 street. Please advise if you’ll be joining. Have a great day!

YOGA 

….this Saturday at 8:45 am.

For current members of our program, we are offering a promotion to the first 20 members to add yoga to their membership – only $10 a month ($2.50 per class!!)

For non-members, we are doing a drop-in fee of $15 per class.

TRAIN HARD, STAY POSITIVE!

Your Coaches!

Building on what I was talking about last week, the brain is a POWERFUL tool.  Your mind and the thoughts it generates shape who you are.  They determine what you will become!  Think like a winner and you will perform like one.  Be positive and you will attract more happiness.  Believe in yourself and you can achieve anything!

Let’s be practical…

1.  SET A REALISTIC GOAL – make it specific and measurable (a race, a triathlon, increase your flexibility, get into your old jeans, 100 box jumps in 5 min, etc)
2.  ATTACH A DATE TO IT – it has to have an end date, otherwise it’s just an idea
3.  WRITE DOWN A PLAN (or even Google one) AND FOLLOW IT!

READY….SET…..GO!!!!!!

Happy Training!

Why am I happy that today is Friday?

Because tomorrow we have:

YOGA at 8:45 am
KICKBOXING at 10 am

….and Sunday we have:

SOLE SISTERS bridge run at 7 am

(By the way, if you’re not a big runner, or simply not a fan of it, the bridge run is a great leg, butt and cardio workout because you can be “running” uphill the entire time!!  And not to mention, the scenery is breathtaking!)

HAVE A GREAT WEEKEND!

YOUR COACHES!

the MacArthur Causeway traffic is a nightmare!  Therefore, the SOLE SISTERS run this Sunday has been moved to the Key Biscayne bridge.

Let’s meet at the same time, 7 am, in the parking lot before the bridge!

YOUR COACHES!

Where is here, you ask?   YOUR BRAIN.

That’s right, everything is about your brain – the control center!  To achieve ANYTHING, you have to have the right attitude, desire and will.  That all stems from your mind!  Program yourself to be a winner and you will GET IT!

HOW?  

1.  Nutrition – you must eat right.  You know what’s good and what’s not, so do what you have to do.  If you fall off the wagon, get right back on!  FAILURE IS NOT AN OPTION!

2.  Exercise – this is a no-brainer.  There is no such thing as spot-reduction via working out, but you can definitely improve your curves, strength, flexibility, and overall aura with regular exercise!

3.  Plan – you need one…along with your goals!  Everything needs a plan to work….triathlon training schedule, meal prep for the day (for the week), improve your running speed, etc.  Your plan is like your roadmap to success.  FAIL TO PLAN AND YOU PLAN TO FAIL, that’s all there is to it!

4.  Attitude – must be positive!  Negativity is an obstacle and will hinder your belief in yourself, consequently causing you to fail.  STAY POSITIVE AND BELIEVE YOU ARE CAPABLE!  Ain’t nobody got time for that!

5.  Fat loss over weight loss!  This means, don’t stress about the scale.  It’s OK to weigh yourself every week or so but only to make sure you are on the right track – not to fret about silly numbers that shouldn’t dictate how you look and feel!  Fat loss and muscle gain may not change the reading on your scale too much, but they will definitely help you fit into those jeans you’ve been saving in your closet!

6.  Motivation – get it wherever and whenever you can.  First step in staying motivated – write down your goals…without them, you have no direction and will easily lose yourself.    Run your first 5k, complete a half marathon, wear a bikini for the first time, etc…  FIND A GOAL (or 2) and stay on track by constantly reminding yourself of how amazing it will feel once you’ve accomplished what you set out to do.  Use sticky notes, support network, pictures….  IT IS HUGELY SATISFYING TO SET A GOAL AND WORK YOUR BUTT OFF TO FINALLY ACHIEVE IT.  The rewards and changes that ensue from this process are life-changing!

CHANGE YOUR MIND, AND YOU WILL CHANGE YOUR BODY!

**************************************************************************************

This Saturday, July 13 at 8:45 am – another awesome YOGA class!  If you are interested in adding yoga to your current schedule, please email us at info@ffagyms.com with the subject “YOGA” and let us know.  This will be the last FREE yoga class, so don’t miss it if you’ve been wanting to try it out!  The benefits of stretching are significant, especially if you exercise .  FLEXIBILITY IS IMPORTANT TO AVOID both short & long term damage to your joints and surrounding tissue so let’s stay healthy!

You can also bring a guest – along with your mat, towel and water!

Train hard & stay positive,

YOUR BOOTCAMP COACHES!

Ladies,

We’re already nine days into a month that feels like it started yesterday!!  AHHHHH!!!

Time is so precious, so USE IT WISELY and make every day count!

Sunday, July 14 – SOLE SISTERS, we’re meeting at 5th & Ocean @ 7 am to run along our beautiful Miami Beach.  That’s if it doesn’t rain, of course!  Hope to see you all there, ready to sweat it out!

HAPPY TRAINING!