Archive for November, 2013

GOBBLE, GOBBLE, GOBBLE….

November 27, 2013

 

 

 

Ladies,

WHO’S TURKEY TROTTING WITH ME TOMORROW MORNING????

I haven’t heard from you about whether you will be at Tropical Park for the annual 5K/10K Turkey Trot!?  Let me know!  It’s a fabulous way to start off the Thanksgiving Day and a great warm up if you are attending the CRAZY TURKEY WORKOUT at 10am.  (The 10am workout is for everyone who normally attends bootcamp on Thursdays, both Intro and Elite levels.)

PLUS, here’s a cool infographic you can refer to or use to DISCOURAGE yourself from going crazy tomorrow!

Thanksgiving Infographic

 

Now with that ^ being said, holidays are not valid excuses nor are they justifications to stop working hard towards the goals you’ve had for weeks, months and even years.  There is no logic to just throwing everything out the window – this is about you and only you!  Don’t lose focus and let a couple of days steer you off course from what you really want.  Avoid those holiday excuses!!   The time is now….and there’s not much time before then end of the year!!

HAVE A GREAT THANKSGIVING DAY tomorrow.

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”
― Oprah Winfrey

 

Your BOOTCAMP Family!

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MONDAY FUNDAY….

November 25, 2013

Hey LADIES!!

I can’t express enough THANKS to each and every single one of you who donated this past weekend.  Together, we raised $6000.00 to help our girl Yajaira.
She was extremely happy and grateful!  This is what she wrote on Facebook:

“I really… just don’t even know what to say.  I appreciate everyone’s pure generosity and care, and a facebook comment couldnt even begin to show it.
Thank you to everyone.  Lorraine Haddad thank you so much.  Coach Tulio Quintanilla.. thank you. I want to name everyone but the list of people
I owe my thanks to is clearly long. My gratitude for everyones time and effort is unending…. this was very unexpected. Just… thanks. To everyone… thank you.”

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Our Top Donors:
Lorraine Haddad = $500
Avellan Parents = $500
Israel Montanez = $300
Osman Ramos = $300
Maritza Diaz = $250
Kevin Perez = $250
Jamal Clinton = $200
Chris Guadarrama = $200
Ryan Vespe = $200
Angelo D’Alessandro = $200
Troy Gray = $150
Andrew Bert = $150
Tulio Quintanilla = $150
Mangual Family = $130
Monique Sciberras = $111
Villazon Family = $105
Gloria Alvarez = $100
Nataliia Sitay = $100
Berman Lezama = $100
Kathy Garrote = $100
Justo Diaz de Arce = $100
Giovanni Stewart = $100
Elle Moliere = $100
Augusto Arnesen = $60
Jeffrey Urbri = $50
Rhonda Billie = $50
Chawndra Billie = $50
Brian Simril = $50
Jivesh Khemlani = $50
Jorge Alvarez = $50
Hector Saldana = $50
Maria Cancel = $50
Che Moreno = $50
Yvette Martinez = $50
Luis Hernandez = $50
Jason Soares = $50

And we had plenty of donations that were under $50 which were from Jessica Giraldo, Jonathan Ramos, Edwin Gomez Lopez, Danny Vega, Cesar Jordan, Jason Rosado, Shane Rawluk, Alejandro Fraga, Jackie Gonzalez, Eugene Correa, Ismael Allends, Jesse Lopez, Ana Iris Mendez, Mariela Torrealba, Grettel Martinez, Marissa Humphrey, Francheska Portuondo, Jennifer Hidalgo, Esmeralda Zuniga, Monica Cabrera, Gabriela Rodriguez, Eva Repetti, Maria Vacas, Zuly Garcia, Annmarie Ojeda, Gregory Gomez, Florence Frantoff, Miguel Calixto, Diana Collins, Alex Maya, Richie Fernandez, Ali Qureshi, Miriam Gonzalez, Denysse Novas, William Gonzelez, Natalia Arostegui, Cupcakes by MarLa, Raquel Martinez, Clarence Chaney, Maria Eugenia Iglesias, Camilo Petkoff, Dora Suarez, Johanna Vila, Rosalyn Trabanco, Rey Suarez, Vicky Fernandez, Devin Genchi, Edgard Plazaola, Don Linneman, Edir Terry, and Lenny Maggio.

Once again, thanks to the instructors that donated over three hours of time working on Saturday, which include: Rey Suarez, Devin Genchi, Edgard Plazaola, Jason Soares, Donald Linneman, Che Moreno, Kevin Perez, Lorraine Haddad, Edir Terry, and Alex Maya.

If you donated and don’t see your name on the list, please message me so I can make sure your donation has been accounted for. Thank you EVERYONE! I’m very proud to be a part of this team.

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This week’s schedule:
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WHO’s IN FOR THE ANNUAL TURKEY TROT at Tropical Park???

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It’s THURSDAY, NOV 28th, at 7:30AM.  You can choose between a 5K or a 10K, but either way, it’s a great way to start your Thanksgiving Day!
http://www.miamiturkeytrot.com/race-info/

LET ME KNOW!!

HAVE A GREAT WEEK…..and make each second count!

YOUR BOOTCAMP COACHES!

HUGE EVENT THIS SATURDAY…

November 21, 2013

Hey ladies!!

This Saturday, we are hosting a HUGE non-profit, fundraising event for one of our team members, Yajaira Cunningham, who had an unfortunate accident which left her with a fractured neck.   It’s this Saturday, Nov 23 between 10am – 1:30pm, and you are invited to bring your whole family to enjoy one of the many classes we have scheduled for that day…  We will still have the speed work at 7am, and YOGA at 8:45am but the 10am kickboxing class has been replaced with a SUPER workout by your very own, SERGEANT LO!

WOW!  Check out this schedule:

10am:

Room 1 – Women Only Fitness Bootcamp Super Workout by Lorraine Haddad (1 hr)
Room 2 – Kids Anti-Bully and Marital Arts Seminar (Ages 2 to 12) by Coach Jorge (1 hr)

11am :

Room 1 – Muay Thai Kickboxing Seminar by Coach Che Moreno (1 hr)
Room 2 – Traditional Gi Brazilian Jiu-Jitsu by Coach Alex Maya (1 hr)
Room 3 –  Teen Martial Arts Seminar by Master Edir Terry (1 hr)

12pm – Israeli Knife and Gun Disarms by Coach Kevin Perez (30 min)

12:30pm – Kimura Trap Seminar by Master David Avellan (30 min)

1pm – Guard Passing Seminar by Master Marcos Avellan (30 min)

1:30pm – Florida Concealed Weapons Course by Don Linneman (2 hr)

When Yajaira was admitted to the emergency and doctors gave her an initial assessment, they told us she would most likely never be able to walk again.  After 3 surgeries, and a week later, she is up on her feet again, but the road to recovery is going to be a long and challenging one.  We want to help her get through this.  All we are asking is for a donation – any amount will help.  There are NO FEES to participate on Saturday, only a donation which you can bring with you or donate via paypal here: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=EJP56R8QGR7P4

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Bring your friends, family members, co-workers….you don’t have to have any training experience.   You can attend one class or as many as you like.  There are also incentive donation prizes:

Over $150 =
  • Your choice of either of the following DVD sets (worth up to $197):

Kimura Trap DVD System by David Avellan
Guard Passing Made Easy by Marcos Avellan
Black Belt Psychology by Marcos Avellan
Explode Your Booty DVD System by Lorraine Haddad

Over $300 =

  • Your Choice of TWO DVD Systems (Up to $394 value)
  • Free Private Lesson with the coach of your choice (fitness or martial arts)

Over $500 =

  • All Four DVD Systems
  • Free Three Private Lessons (Pick any three instructors from our staff)

Over $1,000 =

  • All Four DVD Systems
  • Free Boxing Gloves or MMA Gloves
  • Free Ten Private Lessons with the following instructors:

Jason Soares = 3 Lessons
Devin Genchi = 2 Lessons
Edgard Plazaola = 2 Lessons
Last 3 Lessons are your choice of either Lorraine Haddad or the Avellan Brothers

If you don’t want to train but would like to make a donation to Yajaira, please reply to this email with your name and phone so we can get in touch with you.  Our goal is to bring her a check this Monday.

IF YOU PLAN ON ATTENDING, PLEASE EMAIL US AT RIMAAVELLAN@GMAIL.COM AND LET US KNOW WHICH CLASS(ES) YOU’D LIKE TO ATTEND.

THANK YOU!!

STOP…

November 21, 2013

PROCRASTINATING AND JUST DO IT!  Live your life so that you never have to say…”I wish I would have done that!”

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You Bootcamp Coaches!

November 19, 2013

Hey ladies!

HOLIDAY SCHEDULE (subject to change):

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SOLE SISTERS: 
Saturday, Nov 23 @ 7am – FIU speed work!  BOOTCAMPERS, meet us in the FIU parking garage off 109th & 8th St. for a great morning workout!

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I often get asked questions like, “What amounts of carbohydrates do you recommend for weight loss?” and “How much protein do I need to get lean and lose fat?“, so I put these pie charts together for you for easy viewing….but keep in mind, the percentages are ranges – give or take 5% in each category.  More so, everyone’s body is unique and responds differently to certain foods so with trial and error, you will find what works best for you.  I personally like a 40/40/20 split (carbs/protein/fats) when I’m trying to get a little leaner, so whatever you are comfortable with!

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ENJOY,

Your Bootcamp Coaches!
http://www.WomenOnlyBootcamp.com

The burning question…answered!

November 13, 2013

HEY LADIES!

Sole Sisters

SOLE SISTERS

We’ll be meeting at our usual spot, in the parking lot at the foot of the KEY BISCAYNE BRIDGE at 7 am (closest to toll).  If you want to carpool from FFA, let us know!  See you there for another fantastic, scenic run!

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ULTIMATE FITNESS CHALLENGE –

I have 3 teams so far for this Sunday, Maria/Dora, Chawndra/Marisa, Sunilda/Yesenia.   **I need at least 5 groups to proceed.**

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BURNING QUESTION – How many calories do I need per day??


That is likely the most common question I come across being in the fitness industry.  People want to eat well, 
but they don’t know HOW MUCH they need to eat in order to achieve their desired physique.  I’m here to help!

First off, calories = energy.  Energy requirements are based on multiple factors such as 
training frequency, type, intensity, body composition, size, age, and goals.  
One pound is equivalent to 3500 calories.

Our bodies use around 60% of the calories we consume just for bodily functions occurring at rest…heart beating, day dreaming, breathing, etc.  The amount of calories being burned at rest is known as the BASAL METABOLIC RATE (BMR).  The good news is that the more lean muscle mass you have, the higher your BMR, which is why I strongly encourage weight training!

It may sound tedious to count calories, but in the beginning, I personally feel it’s necessary.  With time, it becomes second-nature as you will be more familiar with the nutritional value of the foods you eat.

SO HOW DO YOU CALCULATE YOUR DAILY REQUIREMENTS??

1.  First, you need to establish your BMR… how many calories do you burn at rest?

You will need your:
a.  weight (lbs)
b.  height (inches)
c.  age

FOR WOMEN –>  BMR = 665.09 + (4.35 x weight) + (4.7 x height) – (4.67 x age)

FOR MEN –>  BMR = 66.47+ (6.23 x weight) + (12.9 x height) – (6.75 x age)


2.  Next, you need to multiply your BMR by your activity factor – check table below:

BMR Formula

For example, if you are female, 140 lbs, 5’4 tall (64 inches), and 25 years old, your BMR is 
665.09 + (4.35 x 140) + (4.7 x 64) – (4.67 x 25) = 1458.14

If you workout 4 times per week:
BMR = 1458.14 x 1.55 (moderate activity) = 2260

Therefore, you can intake 2260 calories per day and maintain your current weight.

Now if you want to lose weight….
To lose 1 lb per week, you need to cut 3500 calories from your total per week (or 500 calories per day).

Therefore, 2260 – 500 = 1760

SO TO LOSE 1 LB PER WEEK, YOU WOULD NEED 1760 CALORIES PER DAY, based on your age, current weight and activity level.

**NOTE:  The formulas derived are not set in stone, so most importantly, listen to your body!

Now let’s not focus too much on weight loss, but rather FAT LOSS.  That’s when food quality starts to be a HUGE factor!

HAVE A GREAT WEEK!

Your Bootcamp Coaches!

 

HAPPY MONDAY!

November 11, 2013

“There’s no greater love than to lay down one’s life for one’s friends” John 15:13

Thank you

 

 

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SUNDAY, NOVEMBER 17 –  FITNESS CHALLENGE REVISITED!
Another grrrreat workout coming your way as we dive into part 2 of our ULTIMATE FITNESS CHALLENGE!!

If you registered for the FITNESS CHALLENGE back in September and
1.  didn’t get a chance to participate, or
2.  you’d like to take another crack at it and beat your first round scores,

PLEASE RSVP here.  RSVP deadline is this FRIDAY, NOV 15, NO EXCEPTIONS.
I need your name, and the name of your partner.  Schedule will be posted here on Saturday, Nov 16.

 

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GUN COURSE this Saturday at FFA!
The NRA Basic Pistol course on Saturday, Nov 16, has now been made into a non-profit event.  All proceeds will be to help out FFA student Yajaira Cunningham recover from a fractured neck.  We will also be doing a self defense seminar as well, all proceeds for Yajaira.  For more info, call FFA at 305-225-4610!

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HAVE A PRODUCTIVE WEEK!

Bootcamp Coaches!

NOVEMBER 2013 FEATURE…

November 7, 2013

MARLA BALDOMERO


1395361_10101273518605488_1006551944_n     MarlaAFTER

Age: 26
Profession:
I recently graduated with my master’s in hospitality management and started working with Hilton Worldwide Miami Regional Office in their Learning & Development Dept. for Latin America & the Caribbean.

When did you first start training at WOFB and how did you find out about us?
I first joined WOFB in Sept. 2012 because my best friend convinced me to join. I had lost 15 lbs on my own and hit a plateau. I figured WOFB would help me and motivate me to lose the next 25 lbs!

Tell us about your sports & fitness background:
I played volleyball, softball, and flag football in middle school and basketball in high school. I’ve always loved being active, but when I got to college things changed because of school and work. I went to the FIU gym whenever I had time with my boyfriend and did Zumba with my sister, but it wasn’t a priority. I also played on the co-ed volleyball intramural team at FIU and we finished in 2nd place. I joined a bootcamp at Tamiami Park in 2011 where I fell and messed up my knee. I had to go to knee therapy for a while and although it’s not 100% better, I’m thankful I’m still able to work out and be active.

Favorite Workout:
Hmm…I really love that everyday isn’t the same so it’s hard to decide. I really love full body and cardio workouts because they really make me sweat and I feel great when I’m done.

Least Favorite Workout:
My least favorite workout used to be anything having to do with arms, but WOFB has definitely changed that! I now enjoy arm workouts and HATE burpees! They hurt my knee and just make me dizzy jumping up and down. I’m exhausted just thinking about it!

What sort of changes have you seen in your body, health and overall fitness since starting WOFB? 
I have seen a major change in myself since I started bootcamp. Since I started, I’ve lost a total of 40 lbs and 13% of body fat (currently at 21%). I was obese when I started bootcamp and now I’m living a very different lifestyle where eating healthy and working out are high priorities. Physically I feel much better about the way I look and I no longer get depressed when I see myself in the mirror. I feel stronger and healthier which was always my #1 goal. I’m lifting more weights than I ever have before and running miles in 8 minutes! I never thought that would be possible! Mentally I have much more confidence in myself. I have participated in 6- 5ks and mud runs this year alone and have beat my previous time each race. I have honestly surprised myself with my progress this far and really thank Rima, Lorraine, Edgar, Jason, Elle, Joey, Jackie, Vicky, Adrian, Jesus, and all the other coaches who have really pushed me. Looking forward to getting more toned and fit!

MARLA, WOW!!!  YOU ARE ANOTHER EXAMPLE OF WHAT YOU CAN ACHIEVE WITH CONSISTENT HARD WORK AND DISCIPLINE!  WE ARE PROUD OF YOU!!

HELLO NOVEMBER!!!

November 5, 2013

HEY LADIES!

With a new month underway, and Christmas around the corner, we have to stay more focused than ever.  Let’s end this year with a BANG!!!!!!!!!!!!

This weekend is already shaping up to be a busy one…

SATURDAY –
SOLE SISTERS meet at FIU for some fun and intense speed work at 7 am.   WHY DON’T YOU COME OUT!?  If you don’t like distance running, this is for you!  If you want to improve your speed and strength, this is for you!  If you like a challenging and fun workout that will make you sweat, this is for you!!

SUNDAY –
OLYMPIC LIFTING for those who are interested!  Class starts at 8 am, please RSVP here is you want to come LIFT!  Will be fun, intense and sweaty!!

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TURKEY TROT – Thursday, Nov 28/13  …..a WOFB tradition.  Who’s in??

http://www.miamiturkeytrot.com/

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THANKSGIVING FOOD DRIVE

Thank you to those who have already donated.  For those who don’t know, every year around this time, we collect non-perishable food goods for those in need.  Please help us help the less fortunate.  Together we can make a difference.   Here is the charity we are donating to:

http://www.chapmanpartnership.org/homeless-shelter/miami-charity.php

HAVE A GREAT WEEK!
REMEMBER – IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CAHNGE YOU!! 
Your Bootcamp Coaches