Archive for December, 2013

WELCOME 2014!

December 31, 2013

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As I type up this last tip of the year, I want to wish each and every one of you a very happy and prosperous 2014.  By that, I mean that I hope that you all find the strength & will to set life-improving goals and follow them diligently this year!

In all honesty, I am not a fan of New Year’s resolutions…  I mean how often are people faithful to them?  If something needs changing or improving in your life, why wait??  Aren’t you important enough to ACT NOW!  Not to sound like a pessimist, but the “New Year’s resolution” idea encourages procrastination….it’s an excuse to delay action!

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(We find enough excuses in our day to day lives – we don’t need another!)

Ladies, if you feel you need to lose weight, DO IT NOW!
If you feel you need to exercise more, DO IT NOW!
If you need to quit a bad habit, why not DO IT NOW!!

Why is January 1st so different from any other day and why does it have to dictate your behavior!???

Don’t let your mind get in the habit of delaying what needs to be done!  Change that ‘programming’ and you will notice just how productive and how much happier you are!  I promise you that!

On that note, enjoy 2014, enjoy the last day of 2013, and enjoy the info below on POST-WORKOUT FOOD!

Oh, one more thing, DON’T DRINK & DRIVE PLEASE!!!!!!!!!!!!!!!!!!!!!!!!

POST WORKOUT EATING
The post-workout meal is crucial if you want to see the maximum results of your hard work.  It helps your body repair and replenish itself after breaking down the muscles.
After training, your muscles are fatigued and depleted of energy – hence, they’re in an optimal state to absorb the nutrients they need to heal and grow.

So, what do you feed them??
It all depends on your fitness goals, but if you’re looking for muscular and strength gains, within 30-60 minutes of your workout, consume:
– 20-30 g protein
– 30-40 g fast-acting carbs
– negligible amounts of fat
I prefer a shake as my post-workout meal, since the whey protein and the fact that its in liquid form, make for a quickly digested meal.  I usually eat a regular, solid meal about an hour or so later.
Here are a couple of my favorite post-workout shake recipes (you have a bunch more in your booklets):
Orange Creamsicle: 1 scoop of vanilla protein, 1 cup of freshly squeezed orange juice, 1/2 cup vanilla almond milk (unsweetened), 1 cup of crushed ice.
Banana Berry Shake: 1 scoop of protein powder, 1/2 banana, 1/2 cup of strawberries, 1 cup of crushed ice, 1/2 cup of vanilla almond milk (unsweetened), 1/2 cup of water.
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REMINDER…

December 31, 2013

TOMORROW, DEC 31st, there is only ONE CLASS at 10am and then we are CLOSED New Year’s Day.

We resume regular schedule on Thursday, January 2nd.

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“WHAT SHOULD I EAT BEFORE MY WORKOUT?”
 
To simplify it, your PRE-WORKOUT MEAL should include 2 things ->
-60-70% CARBS
-30-40% PROTEIN
(FAT % negligible before working out)

 
In order to endure an intense and effective workout, you need energy.  Energy comes from food, and more specifically carbohydrates – they are your body’s preferred fuel source.  Complex carbohydrates are your best bet here since they are slow-digesting and will provide you with longer lasting energy; for example, oatmeal, brown rice and sweet potatoes.  It is recommended to consume about 0.25 grams of carbs per bodyweight.  If you are 130lbs, then a serving of about 30-35g of carbs should do – that’s about 3/4 cup of brown rice, med-large sweet potato, 1/2 cup oats.  You can also include some fibrous carbs such as vegetables and certain fruit.

 
Next, your protein sources can come from chicken, turkey, fish, beef, egg whites and whey.  Research shows that protein before a workout helps reduce muscle breakdown and post-workout soreness.  (You can also opt for 10-15g of BCAA’s instead of protein for pre-workout if you can’t have protein; research shows it has the same effect.)

 
Sample Meal 1: 
3 oz. chicken breast, a sweet potato sprinkled with cinnamon & 1 cup of broccoli

 
Sample Meal 2: 
1/2 c. whole oats, handful blueberries & a scoop of whey protein powder

 
Sample Meal 3:  
1 egg & 4 whites (scrambled) with 2 slices of whole wheat toast

 
I recommend consuming 300-500 calories about 1-2 hours before.  That works best for me.  I also strongly suggest playing around with your pre-workout meal size and time to find out what works best for you.  Everyone’s body is different and has its unique needs & tolerances, so be aware of what is ideal for you.

 
Stay tuned for the next blog -> POST-WORKOUT MEAL!  (and some ranting about New Year’s Resolutions….!!!)

Coach Rima

SOLE SISTERS

December 27, 2013

FIU parking garage tomorrow morning at 6:59 AM!

If you’re a first-timer, we’re in the parking garage off 8th St at 109th.  Will be fun and sweaty as usual!

See you soon!

 

HOLIDAY SCHEDULE….

December 24, 2013

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Here is the schedule for the next 2 weeks – click on image to enlarge

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LEG & BUTT STRETCHES

December 20, 2013

Check it out:

http://lorrainehaddad.com/keep-it-limber/

 

 

HURRY…

December 19, 2013

Our Food & Toy Drive is almost over!!

Don’t miss out on the $47 GIFT SPECIAL I posted about yesterday.  There are only 20 gift certificates available for purchase so get one fast!

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SOLE SISTERS – Saturday, December 21 at 7 AM, Tropical Park track!  It will be a workout filled with good running drills, lots of fun and mucho sweating!
Let me know if you want to carpool – we can meet at FFA at 6:40am.

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CHRISTMAS PARTY & GIFT EXCHANGE is around to corner!!  Can’t wait to see you all in your ugly sweaters!   If you’re part of the gift exchange, don’t forget to wrap your gift (apprx. $30 value) and don’t indicate that it’s from you.  You can be creative with the wrapping too!

 

 

WHOA! CHRISTMAS PROMO REVISITED!

December 19, 2013

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So apparently we are trying to beat last year’s record for amount of food & toys collected.  Here’s the deal:

Yesterday’s ONE MONTH SPECIAL drops from $97 to $47 IF YOU BRING IN 10 CANS OF FOOD OR 1 UNWRAPPED, NEW TOY before this Friday night!

Let me reiterate….

For ONLY $47 & 10 cans of food OR 1 unwrapped, new toy, you can buy the gift of health for someone you care about.
This gift includes:

-ONE MONTH OF BOOTCAMP
-Bootcamp T-shirt
-Fitness Assessment
-Customized Meal Plan
-Body Fat Measurements
-2014 Bootcamp Calendar

P.S.  Can only be used by new members!
P.P.S. ONLY 20 CERTIFICATES AVAILABLE FOR PURCHASE!

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 …….OH, and in case you didn’t know, 1 BURPEE burns 1 CALORIE!  Be smart this holiday season!!

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YOUR LOVING BOOTCAMP COACHES!

TUESDAY NEWS….

December 18, 2013

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SPECIAL CHRISTMAS PROMOTION!!

Can’t think of what to buy for that certain someone…why not buy them the GIFT OF HEALTH??
For only $97, you can buy a WOFB gift certificate that includes:

-ONE MONTH OF BOOTCAMP
-Bootcamp T-shirt
-Fitness Assessment
-Customized Meal Plan
-Body Fat Measurements
-2014 Bootcamp Calendar

P.S.  Can only be used by new members!
P.P.S. ONLY 20 CERTIFICATES AVAILABLE!

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DECEMBER HOLIDAY SCHEDULE – click on image to enlarge

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Sole Sisters
SOLE SISTERS
– Saturday, December 21 at 7 AM, Tropical Park track

Train hard and stay positive!

BOOTCAMP CREW

FFA & BOOTCAMP CHRISTMAS PARTY!!!

December 12, 2013

This year’s Christmas party will be held at:

CUBAOCHO ART AND RESEARCH CENTER
1465 SW 8th St
Miami, FL
www.CubaOcho.com

SATURDAY, DEC 21st at 7pm

RSVP with Coach Lorraine by signing the sheet in the office &/or via
the events page on Facebook.  You will get an invite.
This year’s theme will be UGLY SWEATER.  Whoever shows up wearing the ugliest sweater will walk away with a
well-earned prize.
CHINESE GIFT EXCHANGE will be our method of gift exchange again for the 3rd year in a row!  We can’t enough of this game – it’s a huge blast!  If you want to participate, bring a wrapped gift (value approx $30) that any girl would love, but don’t put your name on it…I’ll explain the rest later but just know, you’ll have fun!  Keep in mind, the more people we have participating, the merrier the game.

FREE PARKING – POT LUCK STYLE DINNER (everyone brings a dish) – DRINKS are 2 for 1 at CUBAOCHO – DJ

DECEMBER IS IN FULL EFFECT!!!

December 10, 2013

Ladies,

December is always a busy month full of parties, events, gatherings, etc… you can still enjoy all the festivities WITHOUT LOSING SIGHT OF YOUR GOALS!

What’s in store??

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SOLE SISTERS –
Running meet at 97th & Flagler this Saturday, Dec 14th at 7AM.  We will meet in the front parking lot of the school at that intersection.

 

 

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CALENDAR RELEASE PARTY –

Time to see the fruits of your labor!  This Saturday night, Dec 14th, an exclusive party will be held for the 24 girls who made the 2014 calendar!
Missed your opportunity last year, don’t sweat it… next calendar challenge coming up in MARCH 2014!  GET READY!

 

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TOY & FOOD DRIVE –
We have a few weeks left to collect canned/non-perishable goods and unwrapped toys for the needy.  For the past few years, we have been helping the Chapman Partnership amass food for those in need.  Please continue to bring in your donations – your kindness goes a long way!!!  You can find out more about them here, http://www.chapmanpartnership.org/homeless-shelter/miami-charity.php

 

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CHRISTMAS PARTY – 
We’ll be having another fabulous Christmas party to end the year right ….Saturday, Dec 21st @ 7pm!  Location TBA by the end of this week.  It will be a pot luck style dinner, where everyone contributes by bringing a dish or dessert, etc..

Our theme this year….  UGLY SWEATER – person with ugliest sweater wins a prize!
Also, there will be a Chinese gift exchange.  This method of exchanging gifts is probably the MOST fun ever!  It was a blast every year we’ve done and those who participated can attest to it!
If you’ve never heard about it, it’s OK – all you need to know for now is that you have to bring a gift (value approx $30) that any girl would love, wrap it creatively, and don’t indicate on it that it is from you.
I will leave a sign in sheet in the bootcamp office today so you can RSVP for the party and list what you’ll be bringing.  I’ll include a 3rd column so you can check off whether you want to be part of the gift exchange.
Fitness Challenge Picture

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NEXT CHALLENGE!!!!!!!!!!!
I will be starting a FACEBOOK event for this next fitness challenge TWELVE DAYS OF FITNESS!!
PLEASE like our FACEBOOK page https://www.facebook.com/MiamiBootcamp so you can be added to this fun event!  There, you will post your completion times and photos (optional).  Don’t worry if you don’t have Facebook page, I will copy everything here as well.
The 12 days of fitness will commence Saturday, Dec 14th and last until Christmas Day.  Each day you will have a fitness challenge to complete.
Stay tuned as I share the details of this fun challenge…
YOUR BOOTCAMP CREW!