Archive for May, 2014

My lady warriors….DAY 73

May 28, 2014

strength

For the CALENDAR CHALLENGERS, we will be releasing the names today.  We were waiting on a couple of girls for their “after” photos and measurements.

Just a side note….you are ALL winners.  If you were honest and faithful in your commitment to a better you over the past 12 weeks, and focused on the goals you set out for yourself, then a HUGE pat on the back for you.

The challenge has ONE GOAL:

TO PROMOTE A LIFESTYLE CHANGE by instilling good habits of healthy eating & regular exercise in hopes of them sticking as part of your daily routine AFTER 12 weeks.
If this worked, or at least if it sparked a curiosity for you to want to learn how to lead a healthier and more active lifestyle, then you’ve won!

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SOLE SISTERS
This Saturday, May 31st, join us for a fun and sweaty workout at the Tropical Park track.  Your body will thank you!
Be there at 7am – bring your water, good running shoes and a winning attitude!

HAPPY WEDNESDAY!

Rima Avellan

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DAY 78 – MEMORIAL DAY

May 26, 2014

 

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DAY 76 – TIME TO EVALUATE…

May 24, 2014

Ladies,

The final measurements are in and the AFTER photos have been taken.  I will update everyone with their progress ASAP.

 

CONGRATULATIONS to everyone on their efforts, dedication and persistence.  These challenges are not designed to be easy.  But that’s what makes them a success…

 

HARD WORK = GREAT RESULTS

 

That is all there is to it.  No magic, no shortcuts, no secret meal plan, etc…  If you want better results, you MUST work a little harder (lift heavier, push more, add an extra workout in, etc..), exercise a little more discipline and be consistent.

 

Once the 12 girls are selected for the calendar, those same girls, as well as another 12 (a total of 24 girls) will be invited to participate in our 1st ever FASHION SHOW to help benefit breast cancer research & awareness, as well as financially assist our bootcamper, Ana, a breast cancer fighter!!
It will be a blast – door prizes, auction, free drinks, live music, dancing, etc.  Bring your family and friends, and join us for an amazing evening!

 

 

Before the reward there must be labor.
You plant before you harvest.
You sow in tears before you reap joy.
Ralph Ransom

 

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DAY 75 – We’re SOOO close!!

May 23, 2014

Into the long weekend we go…..

Hours

DAY 72 – 12 days away….

May 20, 2014

Ladies,

The sign up sheet for this weekend’s AFTER photo session and final body fat measurements is in the bootcamp office.  Please see Coach Lorraine and pick a time slot.

REMINDERS – 

1.  Bring the same (preferably) 2-piece
2.  Bring a camera or have your camera phone ready (we will not be emailing any photos!)
3.  Be on time

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SOLE SISTERS – There will not be a SOLE SISTERS meet this weekend.  Next run will be Saturday, May 31st at 7am @ Tropical Park.  We will meet at the track.

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EGG MUFFINS!

Tools:

  • Muffin tin (12 or 16 cups)
  • Cooking Spray
  • Muffin “Cup” Liners (optional)
  • Small mixing bowl
  • Fork/Whisk

Ingredients:

  • 8 eggs & 1 ½ c egg whites (TOTAL 760 cal, 32 F, 0 C, 88 P)

Extra Add-ons:

  • Chopped Meat (ie: lean ground turkey, chicken breast)
  • Spinach
  • Onions
  • Peppers
  • Salsa (lightly strained)
  • Salt (to taste)


Directions:

1.  Preheat oven to 375 degrees.
2.  Insert muffin cups into muffin train if you have them & spray with cooking spray. If not, simply spray the tray with cooking spray.
3.  Mix whole eggs and egg whites into bowl.
4.  Pour mixture into muffin cups.
5.  Add the extra ingredients of your tastebuds’ choice.
6.  Cook for 18-22 minutes.
7.  Check for readiness by inserting toothpick into center.
8.  Allow the Egg Muffins to cool for a few minutes.
9.  Enjoy!

 

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DAY 71 – …INTO THE HOMESTRETCH!

May 19, 2014

Ok ladies,

 

For those in the challenge, more than ever before, your diet is crucial!  You will receive an email with instructions for the next 2 weeks!

Remember to bring your 2-piece for photos this weekend.  We will be doing measurements and AFTER photos on Saturday and Sunday, between 7am – 9am.  I will leave a sign-in sheet in the office so you can reserve your spot.

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Congratulations to some of our team members who completed the Down and Dirty yesterday.  Some even did 2 mud races this past weekend!!

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HAVE A GREAT MONDAY!!

 

FEATURE OF THE MONTH…

May 18, 2014

 

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NAME:
Yeney Farinas Ramos

 

AGE:  
41

 

PROFESSION:
Art Dealer and Business Owner

 

NUMBER OF CHILDREN & YEAR OF BIRTH: 
I don’t have children on my own but I have 2 Steps Daughter which I considered like my daughters.
Rosie Ramos 1993
Lisie Ramos 1995

 

WHEN DID YOU FIRST START TRAINING AT WOFB & HOW DID YOU HEAR ABOUT US? 
June 2012; On the Internet

 

TELL US ABOUT YOUR SPORTS & FITNESS BACKGROUND: 
I have always been and sport person, It started as a child when I was an sprint runner at my school. Later on my 14’s thought my 18’s I was part of an aerobic athlete team that represent Havana, Cuba, on national competition we were became winners for 2 consecutive years, I also became coach in a private gym as aerobic teacher until I left Cuba.

 

FAVORITE WORKOUT/EXERCISE:
Lunges and Kickboxing 

 

LEAST FAVORITE WORKOUT/EXERCISE:
Pull ups

 

WHAT SORT OF CHANGES HAVE YOU SEEN IN YOUR BODY, HEALTH & FITNESS SINCE STARTING WOFB (before/after)? 
After doing my first treatment for fertilization, I gained nearly 30 pounds, I was really sad, because not only no workout for me, moreover I was overweight, so I went to the internet searching for something that motivate me to start a new period in my life, a place that not only help me to lose those pounds but also to teach me how to live in healthy way. MOTIVATION was my thinking, and so Women Only Fitness Bootcamp pop out on the web. I decided to call and give it a try, and from the fist moment I felt that I was in the right place.
Today, 3 years later I still thinking that God guiding me there on those moments of desperation, I am glad that I found WOFB, no only because my body changed drastically, but also because it made a difference from inside out, every day I have the opportunity to get to know incredible coaches and beautiful women that inspire, sharing our passion and learning together to stand for each other, giving, and thanking in every challenge we are together.
I will never stop thanking all my team mates, and the coaches that help us everyday and  I specially to Rima and Marcos Avellan for creating this special place.

 

Thank you,
Yeney

DAY 68 – ENOUGH SAID!

May 16, 2014

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On that note, have a happy FRIDAY and a great weekend!

Rima =)

DAY 67 – …getting closer!!!!!

May 15, 2014

Ladies,

1.  SOLE SISTERS run will be at 97th Ave & Flagler, at the school.  You can park in front of school.  It’s a nice, straight run with some incline – there’s a bridge!  Remember, it’s on SUNDAY @ 7am this weekend.

2.  CALENDAR CHALLENGERS – our last workout is this Saturday.  GO OUT WITH A BANG!!!!!!!!!  Remember to RSVP here for either 7am or 8am…..and then show up!!!!!
…17 days to go before the photo shoot.  As mentioned, it will be fitness-themed this year.  Models will be selected 10 days out to allow for better preparation.  You will be emailed a photo of what will be expected for the calendar so you can also better prepare.  I will keep you posted about hair, make up and outfits!

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DAY 65 – Time to take it up a notch!!

May 13, 2014

OK ladies, if you’re part of this CALENDAR CHALLENGE, you have about 18 days to go – time to switch up the self-discipline into high gear!  A lot can be done in almost 3 weeks!
This doesn’t mean starving yourself or over training, this just means that the little “cheats” you may have been allowing yourself, or the “lazy” days of putting off your scheduled workout, are OVER!  We’re almost there!  Hang in there.

Let’s get back into the habit of posting on our Facebook events page.  Many of you were benefitting from this practice.  It may be hard to find the page now but it’s listed in “past events”.  It won’t allow me to change the start date to bump it back up to a recent event but it’s still there and active.  From here on, I am proposing this:

For the remainder of the challenge, I NEED you to do this daily:

Post on there (first thing in the morning) and tell me what you want to work on improving and focus on that for the entire day.
It could be “..today, I am going to drink more water – I need to get 9 cups in!”   OR
“…today, I want to do 30 military push ups without a break.” OR
“…today, I am exercising more peace & patience, I am not going to raise my voice at all, all day!” (LOL!) OR
“…today, I am only checking INSTAGRAM for a total of 5 minutes.”

You can post pics throughout the day and/or give us feedback as to how it’s going, how it’s helped, how you are managing, etc..

Make several reminders for yourself, on your phone, sticky notes, computer, etc… and make it a focus for the day.  It’s fun and productive…and having goals to attain is what life is about!

Next (and last) calendar challenge is this Saturday, May 17th.  Please RSVP your time, either 7am or 8am.

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SOLE SISTERS will meet this Sunday.  Stay tuned for meeting place.

One of my favorites…
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Enjoy your day!

Rima =)