Archive for August, 2013

SOMETIMES WE NEED A REMINDER…..

August 29, 2013

Ladies,

With our busy lives both, inside and outside of the home, maintaining an accurate perspective on life can be challenging.  Often, we convince ourselves that our lives are so hard, too busy, not busy enough, unlucky, uneventful, etc…  We think that our current situation could not possibly get any worse.

Well, this is when you need to snap out of it!  You need to open your eyes and see the bigger picture.  If you look, you will easily find people who are suffering real hardships, and are facing adversities that are much more challenging than yours.  You may even already know a person or two who would trade places with you in an instant, because in reality, you are blessed, fortunate and have much to be thankful for!!  Don’t take anything for granted.  Don’t fall into the trap of believing that you are a victim in life.  That will get you nowhere….. except maybe in a spiraling depressed state!  Please don’t lose sight of how truly fantastic life is and can be if you take it by the horns, so to speak.  More so, if you stop to realize that adversity is necessary – we grow because of it and not in spite of it – you will lead a happier life!  Let your challenges fuel your desire to be stronger and to want the most out of life!  DON’T LET ANYTHING HOLD YOU BACK!

HAVE A WONDERFUL DAY,

YOUR COACHES

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LABOR DAY SCHEDULE…

August 28, 2013

Ladies,

Your CHALLENGE HOMEWORK for this weekend will be posted on the Facebook event’s page.  Stay tuned…
I will also be posting more information about the actual event this week, so check this site daily!!

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SOLE SISTERS – Another fun speed work session at the FIU garage this Saturday, Aug 31 @ 7:30 am.  Remember, if you want an extra warm-up, you can run from the school, but time it so you arrive no later than 7:30am.  It’s less than a mile in distance (I think around 0.8 miles or a little less).

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For those who were inquiring, YES! we now offer YOGA on Saturdays at 8:45 am.  Please see our front desk staff to get in on it!!   It’s great for increasing your flexibility and keeping your muscles supple and injury-free!

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LABOR DAY is around the corner, on Monday September 2.  Our usual HOLIDAY SCHEDULE will be in effect, therefore a morning class at 10 am and an evening class at 6:00 pm.  If you train on Mondays, you can attend any of these sessions!

TRAIN HARD & KEEP YOUR EYE ON THE PRIZE,

YOUR COACHES!

LEUCINE…

August 27, 2013

http://www.formulx.com/The-nerdy-importance-of-Leucine-in-your-Recovery-shake_b_12.html

Check out this ^ article!

fitness-motivation-running-Favim.com-326874

 

HAPPY TUESDAY!

Your Bootcamp Coaches

August 27, 2013

LADIES,

If you like almonds but don’t eat them because you’re worried it might get out of hand, or don’t know how many to eat to stay within your daily caloric allowance, I have a solution…..they come in 100-calorie packs.

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Almonds make a good snack. They are a rich source of vitamin E, dietary fiber, B vitamins, essential minerals and monounsaturated fat, one of the two fats which potentially may lower LDL cholesterol.

MACRONUTRIENTS information for 1 x 100-calorie pack of the almonds (18g) = 9g fat, 4g carbs, 4g protein.

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It’s Monday…do you have your week’s goals in hand??  Have you made your list of things to do to get you closer to those goals…?  If not, get to it –>  productivity = sense of fulfillment = happiness
TRAIN HARD, EAT SMART,

Your Coaches

 

WEEKEND’S REMINDERS….

August 23, 2013

Hey ladies!

Hope you all had a productive week heading into this busy weekend!

Wanted to remind you that tomorrow,

SATURDAY, AUGUST 24 –

Sole Sisters will be meeting at at Ruben Dario school on 97th avenue and Flagler. Park at the student drop off area nearest to Flagler. We will meet at 7am.  Be there and ready to rock!
Remember, this is open to all elite members – if you want to join our running group, just show up!  Also, like us on Facebook https://www.facebook.com/pages/SOLE-Sisters/187327887982235

Yoga with Cara at 8:45am.

 

SUNDAY, AUGUST 25 –

Challenge workout at 8am!!

Meal prep tutorial right after!  Ba at FFA for around 9:15am.

 

SEE YOU SOON!

HEALTHY ICE CREAM?

August 21, 2013

Sounds like an oxymoron, right?  Well what if I told you that you could whip up a tasty, cold AND healthy treat with one ingredient…. sounds too good to be true?

Well, that one ingredient is BANANA!  Yes, that magical, versatile fruit has just enough fat to be transformed into a creamy dessert when frozen & blended.

Here’s a step-by-step of how it’s done.

• Peel your bananas first.
• Cut them into small pieces.
• Freeze for just 1-2 hours on a plate.
• Blend in a food processor…then blend some more – scraping down the bowl when they stick.
• Enjoy your low fat “ice cream”!

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That was a very basic recipe.  You can experiment further by adding peanut butter, or a couple of tbsp of almond milk with vanilla extract, or frozen strawberries and a dash of milk, etc….  ENJOY!
YOUR COACHES!

BACK TO SCHOOL….

August 19, 2013

….ahhhhhhh, a mix of relief and chaos!   For some, more chaos than relief as they work to get the kids back to a regular sleep schedule and tackle the morning grind of getting ready on time.  Although I’m not there yet, one thing that would have me busier than ever, is trying to find ways to keep the kids’ lunches creative, but healthy.  Today’s find was inspired by just that…. healthy food on the go – for mom and kids!

Almost everyone loves a good muffin, right?  Most of the time, muffins look healthier than they actually are.  Here’s a tasty recipe that has no white flour, sugar or oil!

ZUCCHINI MUFFINS (serves 12)

8-18-2013

  • 1 1/2 cups almond flour
  • 1 1/2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • pinch of ground nutmeg
  • 3 eggs
  • 3 tablespoons raw honey
  • 1 teaspoon vanilla extract
  • 1 banana, mashed
  • 1 tablespoon coconut oil, melted
  • 1 cup grated zucchini, water squeezed out
  • 1/4 cup golden raisins (optional)
  • 1/2 cup chopped pecans (optional – you can use walnuts too)
  1. Preheat oven to 350 degrees and grease a muffin pan with coconut oil, or one large loaf pan.
  2. Combine the almond flour, baking soda, salt, cinnamon and nutmeg in a medium bowl and set aside.
  3. Combine the eggs, honey, vanilla, banana and oil in another bowl. Mix well and add the dry ingredients. Mix until fully combined.
  4. Fold in the zucchini, raisins and pecans. Spoon the batter into the prepared muffin tins, filling each tin 1/4 full.
  5. Bake for 20 minutes or until golden and set (for a loaf bake for 30 minutes). Remove from oven and let cool for 5 minutes.

Nutritional Analysis: One muffin equals 182 calories, 12g fat, 13g carbohydrate, 166mg sodium, 3g fiber, and 6g protein.

ENJOY!

Bootcamp Coaches

FRIDAY!!!

August 16, 2013
Wouldn’t it be cool if all “fast food” menus displayed the corresponding food’s calories like the one I saw at BJ’s…. would probably make you think twice, huh?
Hmmmm, 850 calories for a slice of pepperoni pizza?????  No thanks!!!
That’s equivalent to running for almost 1.5 hours!!
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SOLE SISTERS, I’ll be waiting for you at the FIU garage, off 109th Ave & 8th St tomorrow morning at 7 am.
Love that ramp run!!
HAPPY FRIDAY!

EASY FOOD TRICK!

August 15, 2013

LADIES!

Let’s not deny it, we all love rice (well most of us, anyway) and it’s a big part of many meals because it helps us feel full.  However, we rarely stop eating when we feel full…you know the expression “the eyes are bigger than the stomach”?  Enough said.  Rice is so versatile too – there’s white rice, brown rice, stir fried rice, sticky rice, wild rice, basmati rice (my favorite) and the list goes on.  All of these kinds of rice (yes, even brown rice) are packed with carb and calories.  Now this is great if you are a growing child or an athlete whose daily caloric needs are high, but not so great for someone with a fat loss goal.

Rather than give up rice completely, because that would make your veggies and meat look really lonely on a half-empty plate, let’s use this easy food trick to deceive our eyes……

CAULIFLOWER RICE!!

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I know some of you are thinking, “Cauliflower?  Ewwwww”.   But, don’t get skeptical on me until you give this food trick a try.

To make rice from cauliflower,
1 – first wash it and trim the leaves and stems.
2 – Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency.
3 – Place the cauliflower rice in a large skillet with a tablespoon of olive oil and cook over medium heat for about 5 minutes.
4 – Season with a little salt and pepper (I use Mrs. Dash) and you are good to go.

Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.   There you go!!!!!  I’ve just saved you a ton of calories!

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THANK YOU TO THOSE WHO CAME OUT IN SUPPORT OF THE SOLE RUNNERS/WOFB RUN!  It was a success!

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HAPPY THURSDAY!

Train hard and be happy,

YOUR COACHES!

SOLE RUNNERS & WOFB TEAM UP AGAIN!!

August 13, 2013

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We’re hosting tomorrow’s kick-butt workout!

If you don’t have class, join us at 7pm, at SOLE RUNNERS Specialty Running Store, 11650 N Kendall Dr. for a run and workout!  Will be a blast!

TRAIN HARD!